A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
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1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
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. 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. in 2006 - in the RunnersWeb5K Race for Women -
Stevenson won in 16:28 over Emily Tallen of Kingston
who placed third this year in 16:55. This year 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. Sportera.Net
Sport massage has become an integral part of the new athletic regimen from after
school athletics to high performance training.
With an athlete in mind Sportera™ Sport preparations were developed. Sportera™
Sport Lotions are designed to give an extra edge to
physically active persons and athletes at every level of training.
Complete workout routine includes not only the exercise itself, but also caring
for the wear and tear and minor injuries that
naturally occur with strenuous movement. The nature of Sportera™ Sport Lotions
makes it ideal complement to a total training.
Anyone who routinely performs physical activities such as running, hiking,
strength training, playing soccer, hockey, basketball,
and tennis will ultimately benefit from Sportera™ Sport lotions.
Sportera™ Lotions are designed to help the body prepare itself and recover from
the stresses of all sports therefore improving
physical condition.
Visit their web site at:
http://www.sportera.net/intro.html


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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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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 NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Advanced technologies aim to transform the coaching of top athletes
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. This Week in Running
4. My Legs Are Eccentric
5. Competitive cycling without leaving home
6. Joe Henderson's Running Commentary - America's Best
7. College athletes have exercise-induced asthma and often don't know it
8. Mental attitude crucial for marathon running
9. Endurance, not speed, key to spread of human race
10. Try these tricks after a marathon to help you bounce back faster
11. Born to Run Long Distance
12. Tendons play key role in running
13. Find the right fit
14. Women's breasts lack support in sport: British scientist
15. Trainability Of Young Athletes And Overtraining
16. Sleep After Hard Workouts? You Must Be Dreaming
17. Exercise Does Not Make Heart Grow Younger
18. How to Beat a Performance Plateau
19. When Life Takes a Turn for the Better: Profiles of Success
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"What is your coaching situation?"

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:
"If you could get guaranteed entry into ONE of the following marathons, which
one would you pick?"
Answers Percent
1. Boston 31%
2. Chicago 0%
3. London 50%
4. New York 19%


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. Advanced technologies aim to transform the coaching of top athletes:
Groundbreaking research now under way in the UK could help our leading athletics
coaches deliver outstanding results in the years
ahead.
The SESAME (Sensing for Sport and Managed Exercise) project is developing
innovative video and body sensor technologies designed to
aid the training of both novice and elite athletes. The aim is to combine these
technologies into a unique, integrated computer
system that substantially increases the quantity and variety of data available
to coaches during training sessions.
The project, which is being funded by the Engineering and Physical Sciences
Research Council (EPSRC), will be described at this
year’s BA Festival of Science in York. SESAME has the potential to significantly
improve future UK medal prospects in events such as
sprinting, long jump and pole vault, for example.
“Many sports depend on correct technique to optimise athlete performance and
reduce injury risk,” says Dr Robert Harle of the
University of Cambridge, who will deliver the presentation on 13th September.
“So there’s significant value in developing
technologies which can assist the coaching process by providing
near-instantaneous feedback on an athlete’s technique during a
training session itself.”
The naked eye has long been the tool of choice for athletics coaches, perhaps
supplemented by a single fixed video camera producing
pictures of limited value. These video limitations arise because the coach has
to use the camera either to provide useful close-up
pictures of a running athlete but which only cover one or two strides, or to
generate longer-range shots which show more strides but
make it harder to see the athlete’s technique in the necessary detail.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070913_SESAME.html


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Choose Running Shoes by Arch Height.
Check the height of your arches when you shop for new running shoes. If
you have high arches, you usually need running shoes
with good shock absorption. If you have low arches, you will probably benefit
from shoes with good motion control (Gait & Posture,
July 2007).
When you run, you land on the outside bottom of your foot and roll
inward. This is called pronation, which helps to protect
you from injury. If you landed on your foot and did not roll, the force of the
impact would be transmitted up your leg to increase
your chance of breaking bones and tearing muscles. However, as you roll in from
the outside bottom to the inside bottom of your
foot, you will see that your lower leg twists inward. Excessive pronation
twists your lower leg, which can cause stress fractures
of the lower leg bones. It can cause knee pain because it forces your kneecap
to rub against the bone of your upper leg. Excessive
pronation can even twist your hip joint to cause pain in the hips and lower
back.
People with low arches are most likely to roll in too much. Their
arches may be normal but appear to be low because the
ankles allow the arch to go down so far that it touches the ground. These are
the people who need shoes with "motion control" to
limit how far their legs twist inward. Motion control features include extra
padding in the area where the arch fits in the shoe; a
stiffer collar that extends from the laces to the sole to limit rolling in; and
a firm stiff piece in the back of the shoe, called a
counter, that grips the back of the heel to limit motion.
People with high arches hit the ground with great impact. They need
running shoes that limit the force of the foot when it
hits the ground. Runners with high arches should seek shoes that have soles and
heels with special properties to absorb road shock.
* Hypoglycemia
When you feel exhausted and doctors can't find a cause, they often diagnose
chronic fatigue syndrome. They used to diagnose
hypoglycemia.
If your doctor tells you that you suffer from hypoglycemia, he must then tell
you the cause because low blood sugar is the result of
something going wrong in your body. It is not a cause. Your brain gets more than
98% of its energy from sugar in your bloodstream.
There is only enough sugar in your bloodstream to last about three minutes, so
your liver constantly releases sugar from its cells
into your bloodstream. But your liver can store only enough sugar to last 12
hours at rest, so it must manufacture new sugar from
protein and other energy stores.
When blood sugar levels drop, you may feel anxious, shaky, sweaty, hungry, a
tingling in your skin or your heart may beat rapidly.
More severe symptoms include confusion, a sensation of warmth, weakness or
fatigue, loss of memory and in its extreme, seizures and
passing out. As you suffer repeat attacks of low blood sugar, they affect you
less and your symptoms lessen.
There are two types of low blood sugar. First when your blood sugar rises too
high, causing your pancreas to release a large amount
of insulin that drops your blood sugar too low, and second, a slow drop in blood
sugar caused by your liver running out of stored
sugar. Doctors used to think that insulin-induced hypoglycemia follows meals and
that your liver running out of sugar doesn't follow
meals, but they now know that both types can occur any time.
It is almost impossible to diagnose hypoglycemia by drawing blood after you
suffer an attack of dizziness, weakness or fainting
because your body produces adrenalin immediately and raises blood sugar levels
to normal before your doctor can draw blood. It can
be diagnosed by feeding you lots of sugar and measuring your blood sugar level
every half hour for several hours. If you indeed
suffer from hypoglycemia, your doctor then has to find a cause that includes a
damaged liver, an inadequate amount or excess of many
different hormones, tumors and glandular abnormalities. More on chronic fatigue
1)PE Cryer. Symptoms of hypoglycemia, thresholds for their occurrence, and
hypoglycemia unawareness. Endocrinology and Metabolism
Clinics of North America, 1999, Vol 28, Iss 3, pp 495+.
2)FJ Service.Classification of hypoglycemic disorders. Endocrinology and
Metabolism Clinics of North America, 1999, Vol 28, Iss 3,
pp 501+.
3) Diagnostic approach to adults with hypoglycemic disorders.Endocrinology and
Metabolism Clinics of North America, 1999, Vol 28,
Iss 3, pp 519+.
4) Marks, JD Teale.Drug-induced hypoglycemia.Endocrinology and Metabolism
Clinics of North America, 1999, Vol 28, Iss 3, pp 555+.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. This Week in Running:
10 Years Ago- Japanese runners dominated the Nike Budapest (HUN) Half Marathon
with a 1-2-3-4 sweep
of the women's race by Sachie Ozaki (1:11:04), Yami Yada
(1:11:51), Shinobu Takahashi
(1:13:38), and Takako Kotorida (1:14:22) and Keita Fujino winning
the
men's race in 1:03:13. Zsolt Bacskai (HUN) was 2nd in 1:03:21
and Imre Berkovics
(HUN) was 3rd in 1:03:53.
20 Years Ago- Elena Romanova (RUS) won the 3000m at the Ivo VanDamme (BEL)
meeting with a 8:41.15.
Maricica Puica (ROM) was 2nd in 8:42.30 and Liz McColgan (SCO)
was 3rd in 8:42.93.
The men's 5000m was won by Arturo Barrios (MEX) in 13:28.34 with
Sydney Maree (USA)
and Paul Williams (CAN) following in 13:29.73 and 13:31.75
respectively. Lynn Nelson
(USA) won the women's 5000m in 15:29.61 followed closely by
Martine Oppliger (SUI)
with a 15:30.09 and Veronique Collard (BEL) was a distant 3rd in
15:45.88. The men's
10,000m went to Kipkemboi Kimeli (KEN) in 28:17.20 who was
followed by Ezequiel
Canario (POR) in 28:20.58 and Marcus Nenow (USA) in 28:23.62.
30 Years Ago- John Walker (NZL) won the Coca Cola Meeting (ENG) 3000m in
7:41.95 with Marty Liquori
(USA) in 2nd with a 7:43.23, Knut Kvalheim (NOR) in 3rd with
7:44.63, and Nick Rose
(ENG) in 4th with 7:45.26. Brendan Foster (ENG) defeated Henry
Rono (KEN) in the
10,000m by 27:36.62 to 27:37.08. Gerard Tebroke (NED) was a
close 3rd in 27:37.63
while Dick Quax (NZL) was further back in 4th at 27:41.95. Other
notables included
Jos Hermens (NED) in 5th (27:43.01), Ian Stewart (SCO) in 6th
(27:43.03), and Bernard
Ford (ENG) in 7th (27:43.74).
40 Years Ago- Derek Clayton won the AUS marathon title wuth a 2:21:58. Ron
Clarke (AUS) was a dnf.
50 Years Ago- Gordon Pirie (ENG) ran 14:00.8 to win a 5000m in Warsaw POL.
Poles Zdislaw Krzyszkowiak
and Kazimierz Zimny ran 2nd and 3rd, both timed in 14:02.2.
60 Years Ago- Emil Zatopek (CZE) won a 5000m in Ostrava CZE with a 14:20.6.
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.


4. My Legs Are Eccentric:
My peak performance package at Canyon Ranch in Tucson, Arizona, began almost
immediately after arrival with a trip to the nurse to
check my blood pressure (116/64) and resting pulse rate (64). Then a program
specialist went through my action-packed schedule with
me.
My first stop was a small room where exercise physiologist Mike Siemens greeted
me. After providing him with my vital statistics, I
boarded a leg press machine that was hooked up to a computer and monitor.
Normally you wouldn’t need a computer to see how well you can lift, but it would
be difficult if your physiologist were directing
you to lift 63 percent of the way, then down to 30 percent, then back up to 85
percent, and so on. So the computer converts the
exercise into a series of video games for your legs.
For someone like me who never lifts weights, this was good news. The games kept
me entertained so I didn’t notice that I was
absolutely torturing my quads, glutes and other muscles I didn’t know I had.
One of the first games resembled Breakout!, a Pong-like game that involves
keeping three balls in play by moving a paddle back and
forth across the bottom of the screen. The twist is that you don’t move the
paddle by turning a knob with your wrists, but by
pushing the weight up and down with one leg.
More...from the Complete Running Network at:
http://completerunning.com/archives/2007/09/07/my-legs-are-eccentric/


5. Competitive cycling without leaving home:
Now, U.S. cyclists can get trounced by some of the best riders in Europe without
leaving home.
With the Ergo Bike Premium 8i from Germany's Daum Electronics, riders from
around the world compete against each other over virtual
versions of some of the sport's storied race courses. Riders gather at a
particular time, pick a course and go. In a ride I
witnessed, riders from Germany and a few Americans went head-to-head on a
simulated version of the bike segment of Hawaii's Ironman
Triathlon.
Additionally, the bike--which closely mimics the feel of a real bike through a
battery of sensors and processors--monitors the pulse
rate, speed, distance and watts (a measure of current power output) of the
riders and broadcasts these vital stats to each
participant. The riders can also watch each other over video streams and speak
over VoIP-enabled headsets, all so you can see who is
about to crack.
In a sense, it's full-contact social networking.
"You can see him breathing. You can see his heart rate. That gets you
motivated," said Kip Potter, one of the two partners behind
InBikeSF, which recently started to import the bike to the U.S. "The problem
with other stationary bikes is that they are boring."
More...from CNET at:
http://news.com.com/Competitive+cycling+without+leaving+home/2100-11398_3-620676\
9.html


6. Joe Henderson's Running Commentary - America's Best:
America's top runners can't win. No matter which way they turn, they run into
critics.
If they run against world all-stars, they're not competitive. If they don't run
in the same races, they're ducking the best
competition.
If they enter only open races, they're winning no money and can't support
themselves in the style required of modern athlete. If
they enter Americans-only races where they can earn a payday, they're supporting
exclusionary (some now say "racist") events that
reward mediocrity.
If they don't win, they haven't trained hard enough. If they work harder and get
hurt and can't race, they don't know how to train
right.
If they run fast, they're told how many of the world's runners are faster. If
they're the fastest Americans, they're told how many
past U.S. runners were faster.
Critics of today's Americans are numerous and noxious. They take to the
newspapers, magazines and websites to tell the runners that
they unskilled, ill-trained and undermotivated. In so many words, the message
the top runners hear is, "You're no good, and you'll
never be any good. So why bother?"
This message stinks. It discourages honest effort and the celebrating of success
in the way that lesser runners are allowed to
measure it.
Running is breeding its own annoying fans, like those of the bigtime team
sports, who itch to shout, "We're number one!" and attack
athletes who dare disappoint them. The All-American ethic is: to win at all, you
must win it all -- the World Series, Super Bowl,
Olympic gold, Boston Marathon. Anything less turns the fan into a critic and the
"loser" into a target.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2127


7. College athletes have exercise-induced asthma and often don't know it:
In a study of college athletes in the United States it has been discovered that
many of them displayed the signs of exercise-induced
asthma.
The researchers found in fact that of those tested for breathing problems more
than one-third of the athletes tested positive.
The researchers at Ohio State University Medical Center screened 107 Ohio State
college athletes for exercise-induced asthma.
Their sports include basketball, football, gymnastics, ice hockey, lacrosse,
rowing, tennis, volleyball and wrestling.
The research team found that 42 (39 percent) of them tested positive; even more
of a surprise was that 36 of the athletes had no
previous history of asthma.
The researchers say the findings were not influenced by the sex of the athlete
or by the sport.
Dr. Jonathan Parsons the lead author of the study says college athletes were
chosen because of the many reports of severe episodes
of asthma provoked by exercise which have occurred among competitive athletes
under the age of 21.
Dr. Parsons believes that now that it has been found to be a quite common
problem, more research is needed to determine the best way
to monitor and manage athletes at the highest risk of developing symptoms while
participating in their sports.
Exercise-induced asthma occurs when airflow to the lungs is reduced due to
narrowing and closing of the airways in association with
exercise, which usually occurs just after exercise.
Dr. Parsons says that exercise-induced asthma affects most asthma patients and
is more common in elite athletes than in the general
public.
Dr. Parsons says one important finding of the study was that a history of
symptoms with exercise is not enough to make a correct
diagnosis and could expose people to unnecessary medications; he says objective
confirmation of suspected exercise-induced asthma
with appropriate testing is absolutely critical.
The study is published in the journal Medicine & Science in Sports & Exercise.


8. Mental attitude crucial for marathon running:
Your mental attitude is crucial for marathon running, if you can cope with the
stress of HITTING THE WALL, this is the fatigue that
you feel during the second half of the race, you are more likely to endure the
race and run to your full potential.
You may be very fit, but if you are not psychologically prepared you may find
the race overwhelming, say a researcher. The key to
success seems to be linked to your expectations of performance.
Research was carried ahead of the London Marathon (tomorrow, Sunday), it is an
event with more than 33,000 runners.
Dr. Andrew Lane, Sports Psychology Doctor, University of Wolverhampton, UK,
carried out this new study. He questioned marathon
runners who had raced in last year's event in London.
Among his interviewees were 30 runners who ran for a charity called Cardiac Risk
in the Young. He questioned them before and after
the race.
He concluded that there were two groups of runner types.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/7356.php


9. Endurance, not speed, key to spread of human race:
Mankind's switch from sprinter to endurance runner began in earnest in Europe
and Asia during the last Ice Age, Sydney scientists
have discovered.
And the explanation could be that having more efficient muscles helped people
survive the cold, harsh climate when they moved to
areas outside Africa.
Kathryn North, of the Children's Hospital at Westmead, said a common genetic
variation influenced whether people were "sprinters or
stayers".
All Olympic sprinters tested so far have an active form of a gene, which
produces a protein called alpha-actinin-3 in the
fast-twitch muscle fibres responsible for explosive bursts of power.
About 99 per cent of African people still have this original sprinters' gene,
she said. "It's the normal ancestral state."
More than a billion people worldwide, however, have an inactive version of the
gene and do not produce the muscle protein, Professor
North has estimated.
More...from Stuff NZ at:
http://www.stuff.co.nz/stuff/4198124a7144.html


10. Try these tricks after a marathon to help you bounce back faster:
Thousands of runners and walkers all over the area are preparing for the Lewis &
Clark Marathon and Half-Marathon on Sunday. But how
many have thought about the road to recovery?
Here are some tips for getting back to normal after the big race:
REFUEL THOSE MUSCLES
"Thirty to 60 minutes after a race, it's a very good idea to replenish glycogen
stores in your body by eating a snack that's 80
percent carbohydrates and 20 percent protein," says Jeff Galloway of Atlanta.
Galloway is a 1972 Olympian who now operates running
programs in numerous cities around the country (www.jeffgalloway.com). "A lot of
energy bars offer that, and it speeds up the
recovery of reloading the muscles. So, a day or two later, if you've had that
meal, your muscles will feel better. They'll have more
bounce to them."
KEEP MOVING
But eating is the second thing on Galloway's list for anyone trying to recover
from a distance race, and the first is nearly as
improbable-sounding as eating: Galloway recommends taking a walk within hours of
finishing the race.
Running causes microscopic cracks and tears in cell membranes.
"By walking, you're not going to damage the muscle. It gets blood in there and
brings in oxygen and nutrients," helping repair the
muscles, he says. "You should walk at least 15 minutes, but 30 is better because
what really speeds up recovery is blood flow."
More...from St. Louis Today at:
http://www.stltoday.com/stltoday/lifestyle/stories.nsf/healthfitness/story/1ED63\
8E04E3256DE8625734F00759A1C?OpenDocument


11. Born to Run Long Distance:
Marathon running might be in some people's genes, according to a new study,
which shows that a genetic mutation that boosts muscle
endurance has spread widely in some human populations.
There are two types of skeletal muscle fibers. Fast fibers, which use sugars for
fuel and do not require oxygen, kick in for tasks
that require maximum force and quick action, such as sprinting. Slow fibers,
which employ oxygen-using (or aerobic) pathways, power
activities that require endurance, such as long-distance running. A protein
called alpha-actinin-3 is made mostly by fast fibers and
is implicated in their capacity for rapid force generation. About 18% of people
of European descent do not produce the protein at
all due to mutations in both their copies of the gene ACTN3, which codes for
alpha-actinin-3. Previous studies have shown that
endurance athletes such as long-distance runners have higher frequencies of this
mutation, whereas sprinters and athletes in other
sports that require quick muscle strength have lower frequencies.
Researchers led by geneticist Kathryn North of the Institute for Neuromuscular
Research in Sydney, Australia, decided to investigate
how ACTN3 affects muscle activity so dramatically. The team first created mice
that lacked a functioning gene. The researchers found
that the mice's fast fibers contained much higher levels of several enzymes
associated with aerobic metabolism, suggesting that the
absence of alpha-actinin-3 caused the fast fibers to work more like slow fibers.
Moreover, on a treadmill, the altered mice could
run about 33% farther before becoming exhausted than could control rodents,
indicating that the ACTN3 mutation enhances endurance.
To trace the gene's evolutionary history in humans, the team sequenced a segment
of DNA that includes ACTN3 in 96 people from
Europe, Asia, or Africa. Earlier work had found that the frequency of the mutant
gene varies in human populations, ranging from an
average of 10% in Africans to about 50% in Europeans and Asians. North and her
co-workers found that the region surrounding the
mutant version of the gene showed less variability than did other parts of the
genome, a sign of positive natural selection. The
authors suggest that the mutation might have had an adaptive advantage for
modern humans, who migrated out of Africa into Europe and
Asia beginning about 60,000 years ago. The research appeared online 9 September
in Nature Genetics.
More...from Science Now at:
http://sciencenow.sciencemag.org/cgi/content/full/2007/910/3


12. Tendons play key role in running:
Achilles tendons play a critical role in human running ability, a major
conference in York has been told.
A new computer model confirms that skeletons need to store energy in their
tendons to be able to run efficiently.
Speaking at the BA Festival of Science, Dr Bill Sellers said further fossil data
was needed to shed light on when our ancestors
started running.
Running was an important development in human evolution, giving man the ability
to chase prey, Dr Sellers explained.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/science/nature/6990319.stm


13. Find the right fit:
If the shoe fits, wear it.
Good advice, say doctors, but there's just one problem. A surprising number of
Americans buy athletic shoes that look good but don't
fit correctly.
In a 2005 survey of more than 1,200 runners, almost two-thirds of the runners
reported they had injuries related to their shoes --
including blisters, tendinitis, arch pain, stress fractures, foot pain and
toenail injuries.
us walk into stores and look at the color and style of an athletic shoe, paying
little attention to how it fits. That's especially
common among people who are just getting back into shape and beginning an
exercise routine.
Experienced runners and athletes, however, often do the same thing.
"People are buying shoes that either don't fit correctly, or they're buying the
wrong shoe for the wrong reason, for the wrong
sport," says Donald Bohay, an associate professor of orthopedic surgery at
Michigan State University College of Medicine. "In the
survey, fit was the common denominator. People were buying a shoe that they
thought looked pretty or one they'd heard about on the
radio, but it didn't fit right."
More...from the Orlando Sentinel at:
http://www.orlandosentinel.com/features/lifestyle/orl-shoebuying07sep11,0,649539\
2.story?coll=orl_mezz


14. Women's breasts lack support in sport: British scientist :
Women's breasts move far more than was previously thought during exercise, but
ordinary bras provide inadequate support, a British
researcher said Monday.
Joanna Scurr, from the University of Portsmouth on England's south coast,
conducted biomechanical studies on 70 women of various
bust sizes and found that breasts moved up to 21 centimetres (8.2 inches) during
sport.
Previous studies had measured movement at 16 centimetres, she said.
But while sports bras are designed to prevent breasts bouncing, the lecturer in
sports and exercise science also found there was
side to side and in and out movement and that breasts moved as much during slow
jogging as sprinting.
Scurr is currently working with bra manufacturers to create better support for
women to lessen movement and reduce the pain felt by
many women during exercise.
"Breast size and pain caused by exercise can be a real barrier to women doing
exercise," she said, adding that a women with small
breasts can just as easily be prevented from taking part in sport due to breast
pain.
More...from AFP at:
http://afp.google.com/article/ALeqM5iVx-JqLNoZCXkX-xXyKbjy7FK-Aw


15. Trainability Of Young Athletes And Overtraining:
Exercise adaptations to strength, anaerobic and aerobic training have been
extensively studied in adults, however, young people
appear to respond differently to such exercise stimulus in comparison to adults.
In addition, because overtraining in young athletes
has received little attention, this important area is also discussed. Resistance
training in children can be safe and effective. It
has the potential to improve sport performance, enhance body composition and
reduce the rate of sport incurred injury. Furthermore,
with the appropriate stimulus, prepubertal and adolescent athletes can show
significant increments in muscle strength (13 - 30%).
Children can improve anaerobic power (3%-10% Mean Power and 4%-20% in Peak
Power), although the mechanisms responsible for the
improvements in children remain unclear. Children show a 'reduced' trainability
of peak VO2 in comparison to adults. Nevertheless,
their aerobic power is trainable, with improvements reported at approximately
5%. Moreover, improvements in other variables like
exercise economy or lactate threshold may occur without significant changes in
peak VO2 The limited evidence available indicates
that overtraining is occurring in young athletes (30% prevalence), highlighting
the importance of further research in to all the
possible contributing factors - physiological, psychological and emotional -
when investigating overtraining.
More...from the Journal of Sports Science and Medicine at:
http://www.jssm.org/vol6/n3/11/v6n3-11text.php


16. Sleep After Hard Workouts? You Must Be Dreaming:
WHEN Jennifer Davis, my partner for long runs, was in college about 15 years
ago, she had a real problem staying awake in her
classes. The reason, she said, were those long, grueling workouts with the
Dartmouth crew early in the day.
“Those are the only memories I have of totally falling asleep in lectures,” said
Ms. Davis, a physical chemist living in Montgomery,
N.J. “My notes from biology consist largely of squiggly lines meandering down
the page of my notebook.”
It’s one of the mysteries of sleep: Why is it that mild exercise can be
invigorating, but strenuous endurance exercise — whether
it’s crew practice, long runs as training for a marathon or juggling
back-to-back workouts to prepare for a triathlon — makes people
groggy?
Elite marathoners know that hunger for sleep all too well.
Deena Kastor, who won the London Marathon last year and set an American record,
said she sleeps 10 hours at night and takes a
two-hour nap every afternoon. Steven Spence, a marathoner who won a bronze medal
at the 1991 world championships in Tokyo, had the
same sleep habits when he was training.
More...from the NY Times at:
http://www.nytimes.com/2007/09/13/health/nutrition/13Best.html?_r=1&ref=health&o\
ref=slogin


17. Exercise Does Not Make Heart Grow Younger:
Research shows that exercise:
- does not reverse ageing
- may make old hearts less stable
- could actually increase chances of arrhythmia (change in heartbeat)
- does bring protection against heart attacks, but this protection is gained and
lost rapidly.
Contrary to popular belief, exercise may not always be good for the elderly,
according to research presented at Life Sciences 2007 -
the first joint meeting of The Biochemical Society, The British Pharmacological
Society and The Physiological Society.
The study showed how exercise does not reverse the effects of ageing on the
heart (as previously thought), and in some cases, could
actually increase the risk of heart arrhythmias in the elderly. Arrhythmias, or
irregular heart beats, may lead to sudden death, or
the need to have a pacemaker fitted.
Dr. Matthew Lancaster, from the Faculty of Biological Sciences at the University
of Leeds, explains: "a general misconception is
that regular exercise helps you to stay young, but this is an
over-simplification. Regular exercise can protect against many risk
factors associated with heart disease, but exercise does not make an old heart
young again."
"In fact, far from reversing the effects of ageing on the heart, it may actually
increase the chances of a heart arrhythmia. The
research we carried out showed that regular exercise could in some cases
increase the chances of arrhythmias and potentially the
need for a pacemaker. "
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/79941.php


18. How to Beat a Performance Plateau:
The following article is written from a swimmer's perspective, but contains
valuable information that can be applied to any sport.
1. Periodize
Periodization is the scientific term for splitting your training year into
periods. For example, you should spend the off-season and
pre-season periods simply working on technique drills, streamline and enhanced
force development in the pull and the kick, and basic
aerobic endurance in the water. As your competitive season approaches, typically
about 12-16 weeks out, you should begin to phase in
more difficult sets at closer to a tempo or threshold pace, with an intensity
zone that would be considered anaerobic (typically
produces a burn in the muscles, a higher heart rate, and more difficulty
breathing). The rest periods between these anaerobic
efforts should grow shorter and shorter as your competition approaches.
Depending on whether your limitation is endurance or
speed/power, once you are 4-6 weeks out from competing, you should begin to
include very quick and powerful efforts at the highest
possible intensity, gradually decreasing the total volume of your swim training
as you do so. Finally, 1-2 weeks from your event,
significantly decrease volume, and swim only a few very intense sets, with long
rest periods. Remember that it’s better to be 5%
undertrained than 1% overtrained!
2. Test
I recommend utilizing a consistent testing method to track your progress in the
water. Not only are you provided with added
motivation as your test date approaches, but you’ll be able to track your
progress efficiently and compare how changes in your
training program affect your speed and endurance. I utilize the T-Pace test with
most of my coached athletes. The T-Pace test
involves a brief warm-up, then a swim at maximum possible intensity for 500-2000
yards, depending on an athlete’s experience. The
total time is used to calculate the time per 100 meters, which is called an
athlete’s T-Pace. Future training sessions are then
based on a speed percentage of that pace. If available, a blood lactate test can
be even more precise than a T-Pace test. In this
test, an athlete swims at gradually higher intensities for 2-5 minute stages,
stopping after each stage to test blood lactate. The
speed at which blood lactate shows a significant increase is very near to that
athlete’s anaerobic threshold. Once the heart rate
and speed at this value are known, future training sessions can be based on a
percentage of the threshold. Since most overtraining
occurs when an athlete pushes too hard for too long above threshold, knowledge
of where the threshold occurs can ensure that the
swimmer receives the most benefit out of every training session, without
actually overtraining or hitting a plateau.
More...from TriFuel at:
http://www.trifuel.com/training/health-nutrition/how-to-beat-a-performance-plate\
au


19. When Life Takes a Turn for the Better: Profiles of Success:
It's never too late to start exercising. Exercise is the key to losing weight
and feeling energized. Working with a personal trainer
can help keep clients accountable.
Sounds cliché?
May be-Considering that the voices behind these messages keep getting louder as
the nation's obesity rates among children and adults
continue their alarming upward trend. According to a study released in 2006 by
the Centers for Disease Control and Prevention (CDC),
the national obesity rate is now roughly 32 percent. A lack of exercise is a
significant contributing factor.
People who are overweight and obese put themselves at greater risk for
developing chronic diseases, including Type 2 diabetes and
heart disease, which are costly to treat.
And while most individuals are aware of the risks, and may even contemplate
changing their lifestyles, few actually make a change.
According to the CDC, 50 percent of American adults don't exercise enough to
reap health benefits; 24 percent are inactive.
Granted, change is tough, but not impossible.
In this article, two unique individuals-a 50-year old severely overweight woman
and a 84-year old male-share their personal stories
about how they transitioned from couch potatoes to regular exercisers.
Their hope is that their personal stories will inspire others to make a positive
change.
It's Never too Late to Start Exercising
More...from ACE at:
http://www.acefitness.org/updateable/update_display.aspx?CMP=HET_0907&pageID=799


20 Digest Briefs:
* Recovering from Stress Fractures:
Over the years many athletes have developed stress fractures while training for
a marathon. I am often asked what the recovery is
like until you are able to run again.
Stress fractures are serious and can be recurrent among distance runners that
normally take four to six weeks to heal. In fact, if
you're getting adequate calcium and rest, the stress fracture response may well
produce a stronger bone. A good plan while
recovering is to cross-train. I always suggest water running or stationary
cycling to start your rehabitation. I also recommend that
you come back slowly with three to four months of easy running.
Remember to be cautious during this recovery period and be sensitive to any foot
pain you get during this time. Be sure not to
ignore any bone or joint pains, as these can be signs of returning trouble. I
always advise athletes the minimum amount of time to
wait before running a marathon is nine months. If your pain returns during this
period, go back and see a specialist.
From the Union-Tribune at:
http://weblog.signonsandiego.com/news/health/fitness/running/archives/014304.htm\
l
* Q&A: Should I exercise outside on days when air pollution is heavy?
A: It’s healthful to exercise and harmful to breathe polluted air, so how can
you decide whether you are doing more harm than good?
The worst time for pollution is when clouds cover the sky and automobiles fill
the roads. Automobile exhaust fumes are the principal
source of air pollution in most cities, and overlying clouds increase pollution.
Usually the sun’s rays heat the ground to warm air
closest to the ground. Hot air rises, taking large amounts of pollutants
skyward. On air inversion days, the clouds prevent the
sun’s rays from getting through to the ground, so the air near the ground is not
heated, remains colder and doesn’t rise, causing
the air with its pollutants to remain close to the ground.
Air pollutants such as carbon monoxide, ozone, carbon dioxide, and sulfur
dioxide can damage your lungs. When you exercise . . .
. . . you breathe more deeply and more frequently so that you breathe in more
pollutants. However, you don’t retain more pollution.
Bicycle riders in rush hour downtown Washington traffic breathe in more carbon
monoxide than car riders do, but have lower blood
levels of carbon monoxide. So keep exercising, but if possible, try to avoid
heavily trafficked streets, and exercise before the
heavy morning traffic peak or at least two hours after the evening rush hour
ends.
This post is written by Dr. Gabe Mirkin, M.D.
* Rapid muscle contractions up weight loss
SALISBURY, Md., Aug. 27 U.S. researchers found the benefits of exercise for
weight loss could be increased by using rapid -- or
explosive -- muscle contractions.
Scott Mazzetti, of Salisbury University in Maryland and researchers from
Anderson and Ball State universities, compared the effects
of explosive verses slow contractions on energy expenditure and thus, weight
loss.
The study, published in the journal Medicine and Science in Sports and Exercise,
found explosive concentric muscle contractions as
the key to weight loss because the explosive muscle contractions used more
energy than slow contractions -- even if the amount of
weight lifted was identical.
The study also found that explosive contractions were more effective in
increasing energy expenditure when using moderate weight
loads instead of heavy loads.
Copyright 2007 by UPI


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.

September 14, 2007:
Memorial Van Damme - Brussels, Belgium
Webcast on SportNet.com

September 15, 2007:
Canadian Duathlon Championships - Parry Sound, ON

Beijing BG Triathlon World Cup, Women - China

Esprit Triathlon - Montreal, QC

Television - CBC
Brussels Golden League - 2:30 p.m.

September 16, 2007:
Beijing BG Triathlon World Cup, Men - China

CVS Caremark Downtown 5K, Providence, RI
USA Championship / USARC

DKB-ISTAF - Berlin, Germany
Webcast on SportNet.com

Jefferson Hospital Philadelphia Distance Run - PA

Maui Marathon - Kahului, HI

Subaru Vancouver International Half Iron And Sprint Triathlon - BC

Television - CBC
Berlin Golden League - 4:00 p.m.

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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