A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by the Digest
are the opinions of the writers and not necessarily
those of the Runner's Web. Visit the Runner's Web at http://www.runnersweb.com
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1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
The 2008 race will be held on Saturday, June 21.
In this year's race Paula Githuka of Hamilton held off a closing Nicole
Stevenson of Toronto to win Emilie's Run - The Emilie Mondor
Memorial 5K in
Ottawa this morning. Githuka held a nine second lead at 3K which Stevenson
whittled down to two by the finish line. Githuka won in
16:37 to Stevenson's 16:39. Last year - in the RunnersWeb5K Race for Women -
Stevenson won in 16:28 over Emily Tallen of Kingston
who placed third this year in 16:55. 45 women ran under 20:00. For more on the
race visit the website at: http://www.emiliesrun.com.
Join Emilie's Run Community and contribute at:
http://groups-beta.google.com/group/emiliesrun?hl=en

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.
Check out their Perfect Fit Finder for running shoes.

4. Toronto Waterfront Marathon. September 30, 2007.
http://www.torontowaterfrontmarathon.com/

5. The Toronto Marathon, October 14, 2007
http://www.torontomarathon.com

6. 26.2 with Donna:
The National Marathon to Fight Breast Cancer
"The only U.S. marathon dedicated solely to raising funds to end breast cancer."
February 17, 2008 8 a.m.
Location: Near Mayo Clinic
Jacksonville, Florida
Beneficiaries: Donna Hicken Foundation and Mayo Clinic
Proceeds from the race will go directly to The Donna Hicken Foundation, a
charitable organization dedicated to helping women with
breast cancer. While a portion of the proceeds will be used by the Donna Hicken
Foundation for the critical care of breast cancer
survivors in need, the foundation has pledged to donate the majority of funds
raised to Mayo Clinic for research and its
Multidisciplinary Breast Clinic, which specializes in the detection and
treatment of breast cancer.
Visit the website at: http://www.breastcancermarathon.com

7. KineSys - Performance Sunscreen.
Did you know that it is estimated that approximately 1 out of 5 people in North
America will develop some form of SKIN CANCER during
their life time???
These statistics keep on rising due to the fact that it only takes ONE serious
sun burn to increase the risk of getting skin cancer
by 50%. This means that 1.0 million North Americans will develop skin cancer
this year from being exposed to the sun's harmful rays.
These are scary statistics but there is something you can do to keep from being
one of them.
Wear Sunscreen! We at KINeSYS want to remind you of the importance of protecting
your skin from harmful UV rays, which are
responsible for more than 90% of all skin cancers. By protecting your skin with
sunscreen on a regular basis, you can reduce the
chances of being harmed by these rays while still being able to enjoy all of
your favourite outdoor activities.
Visit KineSys at: http://www.kinesys.com/suncare/

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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
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Select the daily email to receive your training by the day or log on to your
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track of what works and what doesn't and stay motivated
to see just how far you've come.
Sign up at: www.RunnersWebCoach.com OR
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* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research
Associate with the University of California, San Diego. Her
column index is available at:
http://www.runnersweb.com/running/SK_index.html

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
From the beginning, the mission of the company has been to improve the lives of
individuals we work with through the application of
proper and effective fitness and competitive training techniques. Whether your
focus is recreational, advanced, or you are a
professional racer, the coaching methodology employed by CTS will make you a
better athlete. Check the latest monthly column from
CTS at: http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

* Peak Performance Online
Peak Performance is a subscription-only newsletter for athletes, featuring the
latest research from the sports science world. We
cover the whole range of sports, from running and rowing to cycling and
swimming, and each issue is packed full of exclusive
information for anyone who's serious about sport. It's published 16 times a
year, including four special reports, by Electric Word
plc. Peak Performance is not available in the shops - only our subscribers are
able to access the valuable information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at:
Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

* Peak Running Performance
Peak Running Is The Nation's Most Advanced Running Newsletter. Rated as the #1
Running Publication by Road Runner Sports (Worlds
Largest Running Store) , Peak Running caters to the serious / dedicated runner.
Delivering world class running advice are some of
running's most recognizable athletes including Dr. Joe Vigil (US Olympic Coach),
Scott Tinley (2 Time Ironman Champ) Steve Scott (3 Time Olympian) and many more.
This bi-monthly newsletter has been around for over
13 years, and in the past two it has been awarded the "Golden Shoe Award" in
recognition of it's outstanding achievements.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
unningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

Running Research News:
RRN's free, weekly, training update provides subscribers with the most-current,
practical, scientifically based information about
training, sports nutrition, injury prevention, and injury rehabilitation. The
purpose of this weekly e-zine is to improve
subscribers' training quality and to help them train in an injury-free manner.
Running Research News also publishes a complete, 12-page, electronic newsletter
10 times a year (one-year subscriptions are $35); to
learn more about Running Research News, please see the Online Article Index and
"About Running Research News" sections below or go
to RRNews.com.
Check out the article index at:
http://www.runnersweb.com/running/RRN_index.html

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have ONE personal posting this week.
ONE:
Hi Everyone,
Island Triathlon Series™ is the perfect way to end off your tri-season – a
destination race in a tropical island setting scheduled
for Saturday, Dec. 1st, 2007.
The Island Eighty™
Our original distance triathlon commences in the picturesque sandbanks of Grace
Bay, Provodinciales – Turks and Caicos.
The swim course consists of an inverted triangle where you will swim 0.33 miles
North West; 0.34 miles East and 0.33 miles South
West totaling a combined 1 mile swim. Click Swim Course for a more detailed
route map.
The bike course will take you throughout the island landscape and consists of
four-loops totaling 66 miles. Click Bike Course for a
more detailed route map.
The run course is an "out and back" style set-up totaling 13 miles.
Click Run Course for a more detailed route map.
Newest Confirmed Celebrity Relay Racer
Andy Baldwin
An accomplished triathlete and winner of recent humanitarian awards from
Triathlete Magazine and Competitor Magazine. Andy competed
in his first triathlon in 2000 and has since gone on to compete internationally
in numerous Ironman, Half-Ironman and other
triathlons and marathons, often ranking among the top five finishers in his age
group. He most recently appeared on The Bachelor on
ABC's "The Bachelor: Officer and a Gentleman".
Promo = Saves you Money!
We are still offering a new Tri Club/Coach Promotion that has some great
advantages when you book 10 or more participants. Some of
them include:
• 10% off each participant's registration fee
• A special invitation to the Premiers Reception
• Customized ITS team apparel
Also, BOOK 15 PARTICIPANTS OR MORE AND RECEIVE 1 TRIP FOR FREE!
Check out our website at www.islandtriathlonseries.com to register today.
Thanks,
Hala


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Dr. Gabe Mirkin's Fitness and Health e-Zine
2. This Week in Running
3. Sportsmedicine: Stretching for Injury Rehabilitation
4. Speedwork in Disguise
5. Joe Henderson's Running Commentary - Lessons from Layoffs
6. How much water do athletes need?
7. Soccer burns more fat than jogging
8. Gels offer quick midworkout energy
9. Walking With A Computer Chip In Your Body
10. MRI Helps Identify Older Athletes At Risk For Heart Attack
11. Iron in Health and Fitness
12. Oxygen kinetics – start smart for a mean finish!
13. See Jane Run. See Her Run Faster and Faster
Why are older women beating younger ones?
14. Increase Your Stride Rate
Speed is a numbers game. Are you taking the appropriate steps?
15. The Soak that Cures: Contrast Bathing for Recovery
16. Stay in Circulation:
Sorry, abs: One muscle trumps all others. Keep your ticker in top shape with our
complete guide to cardio health.
17. Should You Run Twice Per Day?
"Doubles" Have Their Place in Training, but Use Them Wisely .
18. Hardcore admission
All right, I'll admit it. When it comes to exercise, I lean towards the
hardcore.
19. The Mechanics Of Foot Travel: With So Many Silly Gaits To Choose From, Why
Have We Adopted So Few?
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"How many positive drugs tests will be revealed after the World Athletics
Championships in Osaka, Japan?"

You can access the poll from our FrontPage ( http://www.runnersweb.com) as well
as checking the results of previous polls.

LAST WEEK'S POLL RESULTS:
"At what age bracket did you start running?"
Answers Percent
1. < 12 0%
2. 13 - 16 24%
3. 17 - 19 15%
4. 20 - 29 32%
5. 30 - 39 18%
6. 40 -49 9%
7. 50 -59 3%
8. 60 -69 0%
9. 70+ 0%


FIVE STAR SITE OF THE MONTH: SanyaRichards.net
Sanya Richards, The Fastest 400m Woman in U.S. History
She's fast, professional, beautiful and ready to have you watch her run with her
website.
View Sanya Richards like you've never seen her before, enter her website.
Renowned for her ability to challenge a speeding bullet, Sanya Richards is the
youngest woman ever to break the elusive 49-second
barrier at 400 meters. Her remarkable achievements include:
- 2006 World Female Athlete of the Year
- 400m American Record Holder - 48.70
- 3-time US Outdoor National Champion at 400m
- Olympic Gold Medalist (4x400m)
- Ranked #1 in the world in 2006 by the IAAF at 200 and 400m
- Undefeated at 400m in 2006
Check back regularly to see where Sanya is going to be next, view her most
recent accomplishments, read her latest diary entries and
much, much more
Visit her web site at:
http://www.sanyarichards.net/


PHOTO SLIDESHOW:
Our Photo Slideshow is updated on a random basis. Check it out from our
FrontPage.


BOOK/VIDEO OF THE MONTH: Brain Training For Runners: A Revolutionary New
Training System to Improve Endurance, Speed, Health, and
Results
By Matt Fitzgerald
Book Description
Based on new research in exercise physiology, author and running expert Matt
Fitzgerald introduces a first-of-its-kind training
strategy that he's named "Brain Training." Runners of all ages, backgrounds, and
skill levels can learn to maximize their
performance by supplying the brain with the right feedback. Based on
Fitzgerald's eight-point brain training system, this book will
help runners:
- Resist running fatigue
- Use cross-training as brain training
- Master the art of pacing
- Learn to run "in the zone"
- Outsmart injuries
- Fuel the brain for maximum performance
- And more
Packed with cutting-edge research, real-world examples, and the wisdom of the
world's top distance runners, Brain Training for
Runners offers easily applied advice and delivers practical results for a better
overall running experience.
About the Author
Matt Fitzgerald coaches online through TrainingPeaks.com and serves as a
communications consultant to sports nutrition companies. A
former editor at several top fitness magazines, he is the author of numerous
articles and books. He lives in Northern California
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0451222326/runnersweb/102-0182896-9006569\
?v=glance&s=books


For more publications on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and
http://www.runnersweb.com/running/amazon.html

THIS WEEK'S FEATURES:

1. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Partial Knee Replacement
The ends of bones are soft, so they must be covered with a thick white gristle
called cartilage. Many people suffer from
knee pain because the cartilage is damaged. They may have osteoarthritis in
which the cartilage wears away, or they may have
damaged cartilage by playing sports or in an accident. Once damaged, cartilage
can never heal; the person spends the rest of his
life losing cartilage until the cartilage is completely gone and the knee hurts
24 hours a day.
Until recently, the only effective treatment has been to cut out the ends of
the bones of the knee and replace the entire
knee joint. Now for some people, a simpler procedure may be effective: partial
knee replacement, called unicompartmental knee
arthroplasty. The surgeon removes just part of the cartilages and bones on the
upper and lower legs on one side of the knee.
However, this procedure is not for everyone. Since partial replacements are
more fragile than total knee replacements and
do not last as long, the patient should be over 60, not obese and not a vigorous
exerciser. All of the knee ligaments should be
intact, the other compartments of the knee should not be damaged, and there
should be no disease, such as rheumatoid arthritis, that
causes progressive joint damage. If a partial knee replacement fails, more
extensive surgery will be required for a total knee
replacement. If you think you may be a candidate for partial knee replacement,
check with an orthopedist with experience in this
procedure.
After any surgery on knee cartilage, you must protect that knee for the rest of
your life. Running and jumping cause further damage,
while pedaling and swimming usually do not.
* Dear Dr. Mirkin: What's the latest in the debate on antioxidants?
A: Another study shows that taking antioxidant vitamins does not prevent heart
attacks (Archives of Internal Medicine August,
2007). 8,171 women over the age of 40, all with a history of heart disease or
with three or more risk factors for that disease
(high blood pressure, diabetes or high cholesterol) were randomly assigned into
groups and given either 500 milligrams of ascorbic
acid (vitamin C) every day, 600 units of vitamin E every other day or 50
milligrams of beta carotene every other day. None of the
antioxidant vitamins, either alone or in combination, helped reduce the risk of
a heart attack. As of today, there is no evidence
that taking antioxidants vitamin pills helps prevent heart attacks.
Instead of taking antioxidants, we now think you should aim to prevent your
mitochondria from making excessive amounts of
oxidants. The cells of your body have tiny chambers in them called mitochondria
that help convert food to energy. When they do
this, they knock of electrons from nutrients, and these extra electrons
eventually end up attached to oxygen. Electron-charged
oxygen, called reactive oxygen species or free radicals, then attach to the DNA
cells to damage them and shorten your life.
At this time, scientists have only one practical way to reduce the amount of
oxidants produced by mitochondria: exercise.
Vigorous exercise helps the mitochondria burn food more cleanly with the
production of fewer oxidants.
* Dear Dr. Mirkin: What can I do about pain that goes up my leg
from the back of my heel?
A: You're describing achilles tendinitis, pain the large tendon that extends
from in the back of your heel to your calf
muscle. It hurts most when you get up in the morning and when you start to walk
or run. It will heal only if you stop running and
find another sport that doesn't hurt when you do it, such as cycling, swimming,
or pulling on a rowing machine.
The Achilles tendon is made up of thousands of individual fibers, like a rope
with thousand of strands. The fibers can be
broken if you apply a force greater than their inherent strength. No medicines
hasten healing. As soon as the tendon stops hurting,
doctors usually prescribe strengthening exercises, but you have to exercise
against greater resistance to become strong and strong
resistance prevents healing. If you want to return to running or jogging, start
out by jogging very slowly daily until your tendon
starts to hurt and then quit for the day. When you no longer have any pain, you
can strengthen the tendon by learning how to run
fast. You must stop immediately if you feel a pulling behind your
heel and each intense workout will require several easy days to allow you to
recover. Try to run very fast once or twice a week,
never on consecutive days.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


2. This Week in Running:
10 Years Ago- Japanese runners won both the men's and women's races at the
Moscow International
Peace (RUS) Marathon. The men went 1-2 with Takashi Munetake
winning in 2:15:40
and Kazuo Matsumoto taking 2nd in 2:17:44. Well back in 3rd was
Vasiliy Bondarev
(RUS) who clocked in at 2:20:57. Shiki Terasaki won the women's
race in 2:36:38
followed by Russians Alla Zhilyayeva in 2:40:42 and Elena
Arkhipova in 2:46:26.
20 Years Ago- Rosa Mota (POR) won the IAAF World Championships (ITA) Marathon
in 2:25:17. Zoya
Ivanova was 2nd in 2:32:38 while Jocelyne Villeton (FRA) was 3rd
in 2:32:53. The
men's 10,000m the next day went to Paul Kipkoech (KEN) in
27:38.63 with Francesco
Panetta (ITA) taking the silver in 27:48.98 and Hansjörg Kunze
(GER) taking the
bronze in 27:50.37.
30 Years Ago- Brian Maxwell (CAN) won the Enschede (NED) Marathon in 2:15:14,
defeating Colin
Kirkham (ENG) who ran 2:17:17 with Yoshinobu Kitayama (JPN) a
close 3rd in 2:17:22.
40 Years Ago- Yoshiro Mifune (JPN) won the Enschede (NED) Marathon in
2:20:53.8. Ron Hill (ENG)
was a distant 2nd in 2:23:43.
50 Years Ago- Pyotr Bolotnikov (MDA) won the Soviet 10,000m championships in
29:09.8 with Vladimir
Kuts (UKR) a scant two-tenths behind in 2nd. Nikolay Pudov (RUS)
was 3rd in 29:19.4.
60 Years Ago- Emil Zatopek (CZE) won the World Student Games (FRA) 5000m in
14:20.8.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a
focus on races, 3000m and longer, including road, track, and cross-country
events.
The ARRS has a website at http://www.arrs.net.


3. Sportsmedicine: Stretching for Injury Rehabilitation:
Speed up Your Recovery with the right type of Stretching
Choosing the right type of stretching during your rehabilitation program will
have a tremendous effect on the speed of your
recovery, while choosing the wrong type could lead to further injury and a very
slow recovery.
So what type of stretching is best for which phase of the recovery process?
The recovery process of a soft tissue injury can be broken down into a number of
phases and it's important that the right type of
stretching be employed for each phase.
The First 72 Hours
Without a doubt, the most effective, initial treatment for soft tissue injury is
the R.I.C.E.R. regime. This involves the
application of (R) rest, (I) ice, (C) compression, (E) elevation and obtaining a
(R) referral for appropriate medical treatment.
Where the R.I.C.E.R. regime has been used immediately after the occurrence of an
injury, it has been shown to significantly reduce
recovery time. R.I.C.E.R. forms the first, and perhaps most important stage of
injury rehabilitation, providing the early base for
the complete recovery of injury.
However, during this phase of the rehabilitation process NO STRETCHING should be
used at all! This is not the time to start
stretching. Concentrate on the R.I.C.E.R. regime and avoid all stretching or any
activity that puts stress on the injured area.
Stretching during this early stage of the rehabilitation process will only cause
more damage to the injured tissues. Avoid
stretching during the first 72 hours.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070828_TSH_Stretching.html


4. Speedwork in Disguise:
By Amanda McCracken For Active.com
We demand our muscles to perform at a rate for which they are not conditioned.
The truth is, our bodies can't supply the blood and
oxygen that our hip flexors require to meet certain demands. Have you neglected
working regular hill drills into your routine? Do
you do them but don't know why? Do you vary the type of workouts you do? How do
you approach the hill?
One of the most famous proponents of hill training is Olympic coach Arthur
Lydiard. His hill circuit training requires the athlete
to bound (focus on horizontal motion) or leap (focus on vertical motion) up the
hill. Lydiard concentrated a great deal on hill
running form to promote efficiency. Driving the knees, for example, is one
aspect on which to focus--as well as toeing-off and
slapping the heel to the buttocks.
When done at a slower pace, a runner can focus more on technique and may
actually feel more soreness than they expect from
drill-like repeats. Consider a weight routine in which you are lifting and
lowering the weight more slowly--it hurts more. Gravity
is our resistance on the hills.
The first cycle of hill workouts in Lydiard's ideal season is geared towards
strength. It consists of 6-8 repeats on a 1,000-meter
moderate incline. As the season progresses and the focus changes to explosive
speed, the repeats increase to 8-10 and the length of
the hill shrinks to 275 meters. The stride down the hill is always fast but in
control.
Before the next hill repeat, Lydiard had his runners run about 250 meters at
between 800 and 1,600 pace. For Lydiard, who primarily
trained track athletes, hill workouts focused on building mileage after the base
phase. However, incorporating hills throughout the
season proves an effective way to improve efficiency without peaking too early.
More...from Active.com at:
http://www.active.com/running/Articles/Speedwork_in_Disguise.htm


5. Joe Henderson's Running Commentary - Lessons from Layoffs:
(rerun from August 1998 RC; written shortly after a post-marathon illness had
driven me into a record-length stop)
A long-lasting injury or illness can be good for a runner. Long as in weeks or
even months, not days. The longer the layoff, the
better the lessons about what running really means to you.
This isn't true at first, of course. Pain and suffering are never pleasant, and
they don't allow philosophical musings to break
through. All you want early in the ailment is for the hurting to stop.
The worst of the pain might not come from the ailment itself, but from not
running and wondering if you ever will again. During this
stage you can't stand to see or talk to or read about healthy runners. They
remind you too painfully of all that you are not.
This stage eventually passes. The pain settles down and then eases, and your
head clears. You now see what went wrong.
Your illness or injury was no accident. You got what you paid for, or more
likely the bill came due for not paying out enough in
advance of your last big effort.
Say you ran a marathon a few weeks ago. It was your first in years, and by most
standards your training had fallen short of
adequate.
Your longest run before the marathon was 30 kilometers. This left you more than
a mile shy of the 20 miles that most advisers on the
subject call minimum pre-marathon distance. So you probably hadn't paid enough
into your training account.
You ran the marathon anyway, trusting experience and the magic of raceday to
carry you through. They did, but it was a long and
tough day, especially the final miles.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2125


6. How much water do athletes need?
Drink water to slake thirst, prevent dehydration and fuel the body. Drink more
as you perspire. Seems simple enough.
But how much is enough? And enough for what?
The questions are complicated and critical for fitness buffs and endurance
athletes (especially you older ones). How much you should
drink depends on many factors, including your weight, body chemistry, condition,
diet, the environment you live in and especially
how active you are or plan to be.
Water constitutes about two-thirds of muscle tissue, 25 percent of fatty tissue
and acts within each cell to transport nutrients and
dispel waste. It regulates body temperature to allow heat to evaporate from the
body in the form of sweat. In one hour of exercise,
the body can lose more than a quart of water, depending on air temperature and
the intensity of exercise.
Dehydration is serious and something to pay special attention to in summer's
heat. The body breaks down without adequate fluid. Yet,
some endurance-event participants drink too much, overwhelming their kidneys and
putting themselves at risk for exercise-induced
hyponatremia, say experts studying water metabolism disorders. The condition,
which is relatively rare, is caused by losing
significant levels of sodium in a short period of time.
Generally, a healthy person needs to be dehydrated in the range of 4-6 percent
loss of body water before there's a significant
health risk from dehydration.
More...from the Seattle Times at:
http://seattletimes.nwsource.com/html/living/2003852324_fitwater27.html


7. Soccer burns more fat than jogging:
The experiment Sports scientist Peter Krustrup and his colleagues from the
University of Copenhagen, the Copenhagen University
Hospital and Bispebjerg Hospital have followed a soccer team consisting of 14
untrained men aged 20 to 40 years.
For a period of 3 months, the players have been subjected to a number of tests
such as fitness ratings, total mass of muscles,
percentage of fat, blood pressure, insulin sensitivity and balance.
Surprising results - 2-3 weekly rounds of soccer practise, of the duration of
app. 1 hour, released massive health and training
benefits. Their percentage of fat went down, the total mass of muscle went up,
their blood pressure fell and their fitness ratings
improved significantly. Everything we tested improved, says Peter Krustrup.
In parallel with the soccer-experiment, the research group did the same tests on
a group of joggers as well as on a passive control
group. The joggers also trained 2-3 times a week, but their efforts showed
smaller effect than that of the soccer players.
- It is healthy to run long distances in a moderate speed, but the results show
that soccer practise is better in a number of ways.
The improvement in fitness rating and the increase in total muscle mass were
greater in the soccer players, and during the last 8
weeks of the experiment, only the soccer-players showed any improvement, Peter
Krustrup says.
After 12 weeks, the soccer players had lost 3.5 kilos of fat and gained more
than 2 kilos of extra muscle mass, whereas the joggers
had lost 2 kilos of fat and showed no change in total muscle mass. Both groups
showed significant improvements in blood pressure,
insulin sensitivity and balance.
The sports scientist believes that it is the shifts between walking, running and
sprinting that causes the soccer players to
experience better health improvements.
More...from EurekAlert at:
http://www.eurekalert.org/pub_releases/2007-08/uoc-sbm082207.php


8. Gels offer quick midworkout energy:
By Rob Colenso Jr. - Staff writer
For many endurance-sport athletes on the move for an hour or more, topping off
the fuel tank means eating food a spaceman would love
— energy gels.
Typically available in small pouches, these gels are packed with the carbs you
need to avoid hitting the wall.
Most include electrolytes, usually both sodium and potassium, to replace what
you lose in sweat. Some add protein or caffeine to the
mix, depending on the brand and flavor.
Most experts recommend a shot of carbs every 45 minutes or so to avoid tapping
out your store of glycogen, which your body uses as
fuel. Most people need about 20 to 60 grams of carbs per hour of exercise,
experts say.
Energy bars, sports drinks and fruit also work as on-the-move fuel sources, but
many runners and cyclists prefer the convenience of
a gel packet as a quick and easy (although sometimes messy) alternative. Keep in
mind that, like energy bars, gels need to be washed
down with water.
We tested five of the most popular gels during a summer marathon training cycle
and found that all offered good flavor and a welcome
midrun energy shot, with a few subtle differences. They typically sell for about
$1.25 a packet. Here’s a look at what to expect
from each:
Accelerade Accel Gel
Like its sports-drink companion, Accelerade, this gel includes carbohydrates and
protein, at a 4-to-1 ratio. The protein is meant to
help mitigate muscle breakdown during exertion, speeding recovery afterward. We
tried vanilla and strawberry kiwi and neither were
overly sweet, with little noticeable aftertaste.
By the numbers: Calories, 100; sodium, 100 milligrams; potassium, 50mg;
carbohydrates, 20g; protein, 5g
Flavors: Vanilla, chocolate, citrus orange, strawberry kiwi
More...from the Navy Times at:
http://www.navytimes.com/offduty/health/military_gels_070730w/


9. Walking With A Computer Chip In Your Body:
On Tuesday July 17th the 91st International Four Days Marches start in Nijmegen,
the Netherlands. Last year two people died during
the Marches - with about 43,000 entrants the world’s largest walking event - due
to the extreme heat.
Also, ambulances and hospitals in and around Nijmegen could hardly cope with the
number of fainting and suffering walkers. This year
professor Maria Hopman (Radboud University Nijmegen Medical Centre) starts
scientific research on the reactions of the human body to
the exertion of walking. She does so by using a special pill, with a chip in it.
The reactions of the human body – of men and women - before, during and after
running a marathon or in a triathlon are pretty much
analysed and calculated. However, the response of the human body to a multiple
day walking event (30-50 K per day) under diverse
meteorological conditions has never been accurately determined. This is the
conclusion of professor Maria Hopman, connected to the
Radboud University Nijmegen Medical Centre. She therefore initiated the plan to
start scientific research on the reactions of the
human body to the exertion of walking.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/07/070722225356.htm


10. MRI Helps Identify Older Athletes At Risk For Heart Attack:
magnetic resonance imaging (MRI) study of healthy marathon runners over age 50
showed that cardiovascular disease occurs among
seemingly healthy endurance athletes and may be difficult to distinguish from
the effects of training the heart muscle. The findings
were presented today at the annual meeting of the Radiological Society of North
America (RSNA).
Radiologists can use MRI to identify cardiovascular disease that is not yet
causing symptoms," said Torleif A. Sandner, M.D.,
radiologist at University Hospital, Munich University in Germany.
The study, performed at University Hospital in Essen, Germany, involved 110 male
volunteers between the ages of 50 and 72, all of
whom had completed at least five marathons in the last three years. The
endurance athletes had no current symptoms or known history
of cardiovascular disease or diabetes.
The MRI scans revealed that, although cardiac chambers were not enlarged, left
ventricular mass (LVM) in the marathon runners was
significantly higher than in the general population. LVM is the weight of the
muscle of the left ventricle, the main pumping chamber
of the heart. The marathon runners had an average LVM weight of 141 grams
compared to a normal weight of approximately 77.5 grams.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2006/11/061128084409.htm


11. Iron in Health and Fitness:
Denis Collier, RD, M.Sc., PFLC
COLLIER Fitness & Nutrition
Function
Iron is the component of hemoglobin that binds oxygen and allows it to be
transported from the lungs to the muscles via the blood
(1). Dietary Reference Intakes (DRI) suggests a requirement of 8 mg/day of iron
for men, and 18 mg/day for females. Studies have
shown that males regularly achieve their recommended intake, however females do
not (2).
Food Sources
The iron in food is not well absorbed by the body. Iron comes in two types, heme
and non-heme iron, with heme iron being absorbed
the best. Heme iron exists in animal foods only; non-heme iron is found in both
plant and animal foods (3).
The best sources of iron are beef, organ meats, clams and oysters. Dark poultry
meat is also fairly high in iron. Legumes are
another item from the meat and alternative group that are high in iron, but it
is not in the heme form (3).
Dried fruits, baked potato, beets, spinach and broccoli have fair amounts of
non-heme iron but it is not well absorbed. These foods
also contain fibre and substances called oxalates which inhibit absorption (4).
Whole grain items contain the most iron of any food in the grain product group.
Those marked with the words fortified or iron
enriched are even better. However, this iron`s absorption is inhibited by the
presence of fibre and substances called phytates in
these foods (3).
Some substances, especially vitamin C and meat, are known to enhance the
absorption of non-heme iron. Therefore, these items should
be consumed along with sources of non-heme iron (4). Another way to obtain iron
in the diet is through the use of cast-iron skillets
in cooking. Iron can actually leech into foods left to simmer in such cookware
(1).
Deficiency
Iron deficiency is one of the most common nutrient deficiencies in both the
United States and the world (3,4, 5,6). The condition
progresses through stages, the final of which is known as iron deficiency
anemia. This condition is characterized by decreased
hemoglobin levels attributable to decreased iron stores and includes symptoms
such as paleness, tiredness, low vitality and
inability to regulate body temperature in a cold environment (3,7). It has been
reported that between 3-5% of the female population
has iron deficiency anemia (3). Iron deficiency anemia is preceded by an earlier
type of iron deficiency in which no anemia is
present. This deficiency is accompanied by decreased levels of serum ferritin (a
molecular indicator of iron storage), but little or
no change in hemoglobin (3,7). In the U.S., the prevalence of iron deficiency
without anemia in women 18-44 years old is 16% (8).
Sports anemia is a term given to endurance athletes who have lower than normal
hemoglobin levels, but normal levels of other iron
status indicators. In fact, this is not a true anemia. The hemoglobin
concentration is low due to the increase in blood volume that
accompanies training. This may actually be beneficial to the athlete (3).
More...from Peak Performance at:
http://www.peakperformance.on.ca/sports/iron_health_jan07.htm


12. Oxygen kinetics – start smart for a mean finish!
The way your body transports and uses oxygen during the initial stages of
vigorous exercise might not sound very exciting, but new
research suggests that understanding this process and adjusting your pre-race
preparation accordingly can result in truly remarkable
performance gains. Professor Andy Jones explains
Endurance sports rely primarily on oxidative (aerobic) metabolism for energy
supply. It’s not surprising therefore that factors
related to oxygen (O2) transport and consumption such as the maximal oxygen
uptake (VO2max), economy of movement, and the fraction
of the VO2max that can be sustained without a significant accumulation of
lactate in the blood (the lactate threshold, LT) are
important determinants of endurance exercise performance.
These parameters of aerobic fitness are typically measured during an
incremental-type exercise test in which the exercise intensity
is very low to begin with but then increases progressively until the athlete is
unable to continue, and they can provide invaluable
information on various aspects of physiological function and the responses to
training. However, the manner in which the work rate
is imposed during these tests does not accurately reflect the metabolic loading
that an athlete will experience at the start of an
endurance competition. That’s because at the beginning of a race, an athlete
will be required to accelerate up to race pace within
just a few seconds. The energetic consequences of this abrupt increase in energy
turnover in the working muscles can be profound.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/understand-the-bodys-use-of-oxygen-during-exerci\
se-36326


13. See Jane Run. See Her Run Faster and Faster:
Why are older women beating younger ones?
ONE day, about two years ago, my son asked me a probing question. “Are you
running just to run,” he asked, “or do you have some
purpose in mind?” I’d been running for years but never thought to ask myself
why. His question made me realize I wanted a goal. And
it led me to pick one that now sounds kind of ludicrous, a five-kilometer race
that was to be run in two weeks.
I started to train.
It was a revelation — I got much faster with that little bit of training. I ran
the race, won my age group, came home with a trophy,
and decided to race again.
Of course, there are lots of reasons to run, and not everyone cares about
winning a race or winning his or her age group. There is
nothing wrong with running for fun or to clear your head after a long day. But
serious running is very different from the more
casual running I used to do. And now that I’ve grown more committed, I am
starting to notice something odd about women and running.
Men, as might be expected, get slower as they age. At a recent five-kilometer
race in Pine Beach, N.J., which drew nearly 1,000
runners, the fastest man was 24 years old and the men’s times dropped with each
five-year age group.
But the women were different — their times were all over the place with older
women beating younger women in almost every age
category. The fastest woman was 37 years old; the fastest woman in the 45 to 49
age group beat the fastest woman in the 20 to 24 and
the 40 to 44 age groups.
More...from the NY Times at:
http://www.nytimes.com/2007/08/30/health/nutrition/30Fitness.html?ref=health


14. Increase Your Stride Rate:
Speed is a numbers game. Are you taking the appropriate steps?
Once, after a less-than- memorable junior high race, my dad said, "It looked
like you spent a little too much time in one place."
Dad hit the nail on the head: To run faster, you need to minimize your time in
one place. That is, you need to move forward as
effectively and efficiently as possible. And the two determining factors for
forward momentum in running are stride length and
stride rate.
When you go from jogging to race pace, your stride length naturally increases as
you generate more power. Yet despite increasing
your stride length nearly twofold, your stride rate--or how frequently you take
each step--remains pretty constant. That's because
stride patterns are hardwired into your natural biomechanics.
But with the right training, you can develop a faster stride rate, which leads
to faster times. Increasing your stride frequency
will also lessen your vertical bounce, because the quicker steps force your body
to stay closer to the ground. This lighter
touchdown not only makes you faster but will also reduce impact, which is a
major cause of running injuries.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-267--11604-0,00.html?cm_mmc=tr\
aining-_-2007_08_28-_-training-_-Faster%20Stride%20R
ate,%20Faster%20Times
[Long URL]


15. The Soak that Cures: Contrast Bathing for Recovery:
Every runner has faced those days when the legs are heavy and the mere act of
putting one foot in front of another is more drudgery
than invigoration. Incorporating daily post-run therapies into your routine may
provide a way to arrive at your next run with more
spring in your step.
Contrast bathing is one such therapy that can be added to your training regimen.
The concept of contrast bathing is straightforward; by submerging your legs in a
bath of warm water followed by a bath of cold
water, blood flow is improved in the legs. The increased circulation will speed
up the rate at which metabolites produced during
runs are removed from the muscles. Research has found subjects who have engaged
in contrast bathing therapies after intense bouts of
sub-maximal running have reduced lactate concentrations in the blood and an
increased perception of recovery .
To make contrast bathing part of your post run ritual follow the guidelines set
forth in the research study:
- Prepare 2 baths; one should consist of warm water (105-110 °) and the other of
cold water (50 °). Make the baths large enough to
submerge your legs up to your waist.
- Spend 2 minutes in your warm bath, followed immediately by 60 seconds in your
cold bath. Repeat this for 10-15 minutes.
If you don't have the facilities to prepare two baths that can accommodate your
entire lower body, then use your shower instead.
Begin with 2 minutes of warm shower focusing the head on your legs, followed by
a chilling 60 seconds of cold water on the leg.
Continue this for 10-15 minutes.
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=a2a516d0-02a0-41be-a392-535692a71ee\
b



16. Stay in Circulation:
Sorry, abs: One muscle trumps all others. Keep your ticker in top shape with our
complete guide to cardio health.
Put your hand on your chest or your finger on your carotid artery and find your
heartbeat. Got it? Now give that rhythm your
undivided attention. Your heart thumps some 100,000 times daily, but how often
do you give this vital organ its due? Not often
enough, according to the latest research. Despite proven prevention and
treatment plans, heart disease remains the number-one killer
in the U.S. More than one million Americans suffer heart attacks each year, with
about half proving fatal. And while heart-attack
rates go up sharply after age 45, men 29 to 44 years old—some of them seemingly
healthy athletes—still account for about 34,000
cases annually. To help keep your risk low—now and for decades to come—we've
gathered expert advice from cardiologists, trainers,
and nutritionists on how to best protect this all-important muscle. You just
might want to keep your hand where it is while you read
on.
More...from Outside Online at:
http://outside.away.com/outside/bodywork/200708/owners-manual-heart-1.html


17. Should You Run Twice Per Day?
"Doubles" Have Their Place in Training, but Use Them Wisely.
Running more than once per day sounds like serious training. Many elite runners
incorporate "doubles" in some way, and this training
pattern offers a number of benefits. Most runners, however, should resist the
urge to shift from single runs to doubles as they
increase training mileage, and instead add miles to single runs. Let's look at
when double workouts are and are not beneficial, and
how to add them to your training program.
A guiding principle
Do not do double workouts until you have maximized the training volume you can
handle in single daily workouts. The main reason for
this is that staying with longer single runs builds endurance. The weekly
mileage at which you should incorporate doubles is
outlined in the table below. The longer your target race, the more your training
should focus on endurance-based adaptations such as
depleting your glycogen reserves to provide a stimulus to store more glycogen,
and training your muscles to utilize more fat at a
given speed. You will better stimulate these adaptations with, say, a single
12-mile run than a seven-mile morning run and a
five-mile evening jaunt at the same pace.
The shorter your goal race, the lower the mileage at which you should
incorporate doubles. If you are preparing for a 5K, your
interval workout is the most important training session of the week, and you
will need to keep your legs fresh. You will also want
to maintain a faster pace during some of your training runs, which is
accomplished more easily during two short runs than one longer
run.
If you are preparing for a marathon, do not do doubles unless you are running
more than 75 miles per week. Up to that level your
daily running, including long run and medium-long run, should be enough to get
in the necessary miles.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=5903


18. Hardcore admission:
All right, I'll admit it. When it comes to exercise, I lean towards the
hardcore. I'm one of those people who tend to get a little
grumpy when I miss a planned workout.
"Can I run later?" I remember asking the nurse just before they ran what seemed
like 25 metres of hose through my innards.
"Runners," she snorted, "you're all nuts."
Those hardcore tendencies were driven home again on Monday, after an e-mail
exchange between a few of the regulars who come out for
our long Sunday runs. One member of our group apologized to another for changing
her mind about joining one of the options for that
day: eight to 10 times around a two-kilometre loop at marathon goal pace, plus a
few Ks of warm-up and cool-down.
It's considered a pretty hard workout.
"I'm sorry for baling out on the loop run yesterday," she wrote. "My hamstring
has been giving me grief. I didn't want to push it
too much, so I did a 34K [run] — nice and easy."
More...from the CBC at:
http://www.cbc.ca/health/fitness-blog/2007/08/hardcore_admission.html


19. The Mechanics Of Foot Travel: With So Many Silly Gaits To Choose From, Why
Have We Adopted So Few?
Despite having the bones and muscles to perform a variety of gaits, human beings
have developed an overwhelming preference for just
two:walking and running. Now, computer analysis that allows simulation
ofinfinite two-legged locomotions has shown our favored modes
of bi-pedaltravel use the least amount of energy.
Indeed, in an article published in the current online edition of theBritish
journal Nature, Cornell engineers Andy Ruina and
ManojSrinivasan compare the mechanics of walking and running with "many other
strange and unpractised gaits." They used a set of
computer models that simulated physical measurements such as leg length, force,
body velocity and trajectory, forward speed and
work.
"We wish to find how a person can get from one place to another with the least
muscle work," they report. "Why do people not walk or
even run with a smooth level gait, like a waiter holding two cups brim-full of
boiling coffee?"
More...from Science Daily at:
http://www.sciencedaily.com/releases/2005/09/050916074420.htm


20 Digest Briefs:
* Avoid Overuse Injuries
4 strategies to help you stay injury free
By Jeff Galloway
Imposing the inevitable left-right, left-right on the body several hundred times
every mile leaves runners vulnerable to a wide
array of overuse injuries. With a few preventive measures, however, you can
sidestep most of them. Try these four strategies:
(1) Run every other day. By allowing 48 hours between your workouts, you enable
your body to recover from the previous run and
minimize your injury risk.
(2) Schedule long runs every other week. Weekly long runs may not give your body
the time it needs before going long again.
(3) Increase total mileage by no more than 10 percent a week. Also, take a
"half-mileage" week every three or four weeks.
(4) Build intensity gradually. Add only one quality training element (hills,
tempo runs, speedwork) at a time to your schedule. So
if you begin doing hill workouts, wait at least three weeks before adding a
track workout or other speedwork to your routine. And
keep in mind that quality workouts should make up no more than 20 percent of
your total training.
From Runner's world at:
http://www.runnersworld.com/article/0,7120,s6-241-285--11130-0,00.html?cm_mmc=be\
ginner-_-2007_08_29-_-beginner-_-Run%20Healthy%20in%
204%20Easy%20Steps
[Multi-line URL]
* Got Heart? One More Reason to Watch Your Sodium
There is that well-known benefit of lowering blood pressure associated with
eating a lower sodium diet. But more and more
researchers are finding that there are definitely desirable long-term benefits
as well.
A new study, published in the British Medical Journal April 20, 2007, looked at
the data from two trials involving adults age 30-54
with pre-hypertension. Trial #1 with 744 participants included dietary sodium
reduction and counseling regarding lower sodium intake
for 18 months while Trial #2 involved 2382 participants and lasted 36-48 months.
The researchers followed up on these participants 10-15 years after the original
trials.
They found that the people who participated in the sodium lowering interventions
had a 25-30% lower risk of experiencing a
cardiovascular event.
So, it looks like this is more evidence suggesting the short term benefit to
reducing sodium in your diet is a reduction of blood
pressure but the long term benefit seems to be a reduced risk of cardiovascular
events.


THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites*
Check the Runner's Web FrontPage for links to the race sites.

August 25 - September 2, 2007:
World Championships in Athletics - Osaka, Japan

August 30, 2007:
Glen Tay Block Road Race - Perth, ON

Hamburg BG World Triathlon Championship - Germany

September 1, 2007:
Television - CBC
World Championships - 12 Noon and 4:00 p.m.

Television - NBC
2:00 - 3:30 p.m.

September 2, 2007:
Aviva Ironman 70.3 - Singapore

Ironman Monaco - Monte Carlo, Monaco

Rock 'n' Roll Half Marathon - Virginia Beach, VA

Television - CBC
World Championships - 12:30 a.m.

Television - NBC
1:00 - 3:00 p.m.

September 3, 2007:
Disneyland Half Marathon - Anaheim, CA

Oakville Half-Marathon and 10K - Oakville, ON

Park Forest Scenic 10 Mile Run - Park Forest, IL

Stratton Faxon New Haven 20K - New Haven, CT
USA Championship / USARC


June 21, 2008
Emilie's Run - The Emilie Mondor Memorial 5K race for Women
http://www.emiliesrun.com

For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events at:
http://www.runnersweb.com/

For Triathlon Coverage check out The Sports Network at:
http://www2.sportsnet.ca/tvschedule/tvsked_sport.php?region=ONTARIO&schedule_id=\
25

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Have a good week of training and/or racing.

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proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
** You can get the new 3rd Edition of The Stretching Handbook at the old version
price of only US$19.97. But only until the 1st of
May!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/specials.php#stretch_book
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

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