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
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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 SporteraT Sport preparations were developed. SporteraT
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 SporteraT 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 SporteraT Sport lotions.
SporteraT 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

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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
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Carmichael Training Systems at:
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* 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
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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:
Hello everyone,
Since you are either family or friend you must know that we are only two weeks
away from our biggest event of the year, the Saint
John's Santa Monica 5000. We're excited about this year's event as
participation will double and the post event party will be
even better. Please use our friends and family discount of $5 by registering
on Active.com by Sunday, October 14th. Simply type
in "sm5000clubs" to redeem the discount. Feel free to extend this discount to
your friends and family as well!!! We want to blow
this event out of the water so we're looking for participants, participants,
participants!!!
Here are some details about the event:
Get ready for a fast and fun course in the heart of Santa Monica, California!
This 5k and 10k course features amazing ocean views
and a great post-event party on the Santa Monica Pier.
There will be exciting entertainment on the course (and at the finish) to cheer
in top runners from throughout Southern California.
And with Saint John's as our beneficiary, expect some of the best course
support (and enthusiastic volunteers) around.
There are multiple divisions: Elite, Age Group, Masters, Baby Jogger, Team
Challenge and KIDS RUNS. So there is something for
everyone!
Check out www.santamonica5000.com for more info.
We can't wait to see you at the event!
Luis Canales
Director of Operations
Generic Events
Mobile: 310-621-8074
Fax: 310-455-6171
mailto:luis@...
www.genericevents.com


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: Working The Right Side Of The VO2Max Equation
2. The dream that needlessly cost Marion Jones
3. This Week In Running
4. Gene Mutation Thought To Control Energy Levels Discovered
5. Stardom doesn't end with motherhood
6. Endurance muscles: Why endurance athletes cannot afford to ignore the vital
contribution of fast-twitch muscle fibres
7. Female endurance runners and upper-body bones
8. Joe Henderson's Running Commentary - Home Runs
9. Running into trouble
Marathon's toll: Black toenails and bleeding nipples (ouch).
10. How Food Choices Affect Acid-Alkalinity Balance in the Body
11. Magic of mile repeats
Top runners use technique in distances short and long.
12. No pain, no gain
We are often told that light activities such as walking and housework are enough
to keep us fit. Sadly, it's just not true.
13. Speed And Endurance Are Doled Out By The Pound
14. Nike Adds Amp+ Watch to iPod Line
15. Be Prepared!
Change is coming around the bend.are you ready for it? It's coming at you from
every angle, in every aspect of your fitness and
sporting life. The only thing you can do to meet the change head on is to
prepare as best you can. So, are you doing your very best
to get ready?
16. When the Heat Can't Be Outrun
17. Running Efficiency: It's Good, but How Do You Get It?
18. Running shoes - get what you pay for?
19. Body's Built-In Computer Helps Recovery From Sports Injury
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Should organizers have cancelled the Chicago Marathon BEFORE it started?"

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:
"Marion Jones has admitted to drug use in her court testimony; should she be
stripped of her Olympic medals?"
Answers Percent
1. Yes 85%
2. No 15%

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. Science of Sport: Working The Right Side Of The VO2Max Equation:
Research Says That Hitting 100 Percent Of VO2Max Is Key.
As a runner's maximal aerobic capacity (VO2max) increases, his/her performances
generally improve. A novice runner can often enhance
VO2max by 20 to 25 percent with as little as 12 weeks of running training; an
experienced runner might boost VO2max by 4 to 7
percent in the same time frame, given the right workouts. Each 1-percent advance
in VO2max can be linked with a one-half to 1
percent upgrade in race performances.
That sounds great, but there's a lot of debate about how to raise VO2max to the
greatest-possible extent. Some coaches and runners
emphasize high mileage, while others look for high intensity. Many mentors and
runners hit intervals at 5-K pace, while others look
for even-higher-speed repeats in hopes of adding loft to VO2max.
The first step in resolving this aerobic-capacity controversy is to remember
that VO2max is expressed by the following simple
equation:
VO2max = HRmax X SVmax X (a-v O2 difference)max
In this equation, HRmax is maximal heart rate. SVmax is just maximal stroke
volume (the greatest amount of blood which can be pumped
out of the left side of the heart per beat).
(a-v O2 difference)max is "maximal arteriovenous oxygen difference," which is
nothing more than the difference in the oxygen content
of the blood coming into the muscles from the oxygen content of the venous blood
flowing away from the muscles. An increase in the
(a-v O2 difference)max means that the muscles are extracting more oxygen from
incoming blood, thus driving oxygen-consumption rate
(and VO2max) upward.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20071011_RRN_VO2Max.html


2. The dream that needlessly cost Marion Jones:
The author of Jones' book talks about watching her as a young star and his
reflections on what might have made the superb athlete
resort to performance-enhancing substances.
At the 2000 U.S. Olympic track and field trials in Sacramento, Joan Benoit
Samuelson, who won the first women's Olympic marathon in
Los Angeles in 1984, entered a corporate box above the stadium with her two
young daughters and saw Marion Jones watching the
competition on the track below. The girls were fascinated by Jones, Samuelson
told a publicist. Would it be possible for them to
meet her?
"Twenty-four . . . 28 . . . 32 . . . Samuelson said, grinning as she ticked off
forthcoming Olympiads on her fingers. "You know,
[Jones] should compete in as many Olympics as she wins medals in Sydney. Maybe
she could finish her career by running the marathon."
With the image last week of Jones standing weeping on the courthouse steps still
fresh, it might be difficult to recall a time when
she was all but inescapable as the symbol of the possibilities, and the joy,
that could flow from a life devoted to sport.
Marion in a series of Nike commercials whose punch lines ("Where's the love? Can
you dig it?") became national catchphrases. Marion
on billboards scowling behind Jack Nicholson-like wraparounds for Oakley
Sunglasses. Marion wearing a sexy tube top in an ad for TAG
Heuer watches. Marion coming out of the starting blocks in a book of photos by
Annie Leibovitz. Marion in fashion shoots for Vogue.
Soon Jones was fussing over them, and Samuelson, beaming, was asking me how old
Jones was. Twenty-four, I said.
More...from the LA Times at:
http://www.latimes.com/features/health/la-sp-jones9oct09,1,4491135.story?coll=la\
-headlines-health&ctrack=3&cset=true


3. This Week In Running:
10 Years Ago- The IAAF World Half Marathon Championships (SVK) saw two men
under one hour
for the first time anywhere (on a legitimate course) with Shem
Kororia and Moses Tanui
posting 59:56 and 59:58. Kenneth Cheruiyot (KEN) completed a
Kenyan medal
sweep with a 1:00:00 (if fractions of seconds were known, this
probably would
have been a third sub-60 minute performances). Hendrik Ramaala
(RSA) was 4th
in 1:00:07. Tegla Loroupe (KEN) won the women's title in 1:08:14
and Joyce
Chepchumba (KEN) placed 4th in 1:09:07 but Romania won the team
title with
Cristina Pomacu (1:08:43) and Lidia Simon (1:09:05) taking the
silver and bronze
medals and Nuta Olaru (1:09:52) finishing 5th.
20 Years Ago- Suleiman Nyambui (TAN) won the Berlin (GER) Marathon in 2:11:11
with Rafael Marques
(POR) and Japhet Mashishanga (TAN) following in 2:13:23 and
2:13:27 respectively.
Kerstin Pressler (GER) won the women's race in 2:31:22 with Wanda
Panfil (POL) 2nd
in 2:32:01 and Sissel Grottenberg (NOR) 3rd in 2:32:57.
30 Years Ago- Markus Ryffel (SUI) won the 44th edition of the Morat-Fribourg
(SUI) 17.2K in 54:36.
Edmundo Warnke (CHI) was 2nd in 54:37 and Domingo Tibaduiza (COL)
was 3rd in 54:48.
40 Years Ago- Nedjalko Farcic (SER) won the 42nd edition of the Kosice (SVK)
Marathon in 2:20:53.8.
Merawi Gebru (ETH) was next in 2:21:59.
50 Years Ago- Alain Mimoun (FRA) won a 10,000m in Duisburg GER with a 29:53.2.
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. Gene Mutation Thought To Control Energy Levels Discovered:
University of Ottawa medical researchers have discovered a mutation in a gene
that is widely considered to be the major controller
of energy levels in our bodies. The discovery has significant implications for
people suffering from diabetes and for endurance
athletes.
Including patients at The Ottawa Hospital, this study focused on the gene for
AMPK (adenosine monophosphate-activated protein
kinase), which controls the amount of energy in our cells by becoming active
when fuel stores start to deplete, such as during
exercise. The mutation discovered in individuals from two unrelated families
caused a doubling of AMPK activity in muscle during
rest, mimicking a state of exercise.
The uOttawa-Ottawa Hospital research team led by Drs. Mary-Ellen Harper, Robert
Dent and Ruth McPherson, in collaboration with
researchers in Berkeley California, also found that the mutation produces a
decrease in the storage in muscle of fat and an increase
in muscle glycogen. The discovery has implications for the treatment of type 2
diabetes, as high levels of fat stored in the muscle
have been linked to insulin resistance.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/09/070919073011.htm


5. Stardom doesn't end with motherhood:
More and more, the Olympic-caliber new moms are showing you can have it all.
For the ultra talented and ultra motivated female athletes who have recently
experienced the joys of becoming a mother, child birth
doesn't necessarily signal the end of an Olympic dream. The latest shining
example of a new mom who could shake up Beijing next
summer is English marathoner Paula Radcliffe, who is setting her sights on the
Olympics while simultaneously caring for 10-month-old
daughter Isla.
Could it get much sweeter than holding your infant with an Olympic medal draped
around your neck?
For athletes like Radcliffe and U.S. swimmer Dara Torres, who cares for
16-month-old daughter Tessa while striving for a fifth
Olympics, balance is beautiful.
Radcliffe, who turns 34 in December, and the 40-year-old Torres may set the
standard for motivated moms. One wants to experience
Olympic success for the first time and the other wants to show that a fifth time
would be a true charm.
Despite having four of the top five women's marathon times [including a world
record 2:15:25] and establishing herself as an icon in
her sport, Radcliffe has that Olympic void.
More...from WCSN at:
http://web.wcsn.com/article/news.jsp?ymd=20071005&content_id=45082&vkey=olympics\
_news&id=34000&dpre=


6. Endurance muscles: Why endurance athletes cannot afford to ignore the vital
contribution of fast-twitch muscle fibres:
In last month's issue, I offered the lowdown on maximising fast-twitch muscle
fibre potential for speed and power (PP201, August
2004). This article focuses on getting the most out of muscle fibre for
endurance activity.
Biopsies are used to determine what types of fibres exist within our muscles. A
special needle is pushed into the muscle and a
grain-of-rice-size piece of tissue extracted and chemically analysed. Two basic
fibre types have been identified via this process:
slow-twitch (also known as type I or 'red' fibres) and fast-twitch (aka type II
or 'white' fibres). Type II fibres, as we shall see,
can be further sub-divided into type IIa and type IIb variants.
Slow-twitch muscle fibre contracts at almost half the speed of fast-twitch fibre
- at 10-30 twitches per second compared with 30-70.
Slowtwitch fibre has a good level of blood supply, which greatly assists its
ability to generate aerobic energy by allowing
plentiful supplies of oxygen to reach the working muscles and numerous
mitochondria.
Mitochondria are cellular power plants; they function to turn food (primarily
carbohydrates) into the energy required for muscular
action, specifically adenosine triphosphate (ATP). ATP is found in all cells and
is the body's universal energy donor. It is
produced through aerobic and anaerobic energy metabolism and, consequently,
through the associated actions of both slow and
fast-twitch muscle fibre.
Slow-twitch fibre is much less likely than its fast-twitch counterpart to
increase muscle size (hypertrophy), although well-trained
endurance athletes have slow-twitch fibres that are slightly enlarged by
comparison with sedentary people. The most notable training
effects, however, occur below the surface.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/endurance-muscles.html


7. Female endurance runners and upper-body bones:
Female endurance runners may build up their leg bones at the expense of their
upper body, research suggests.
University of Wolverhampton researchers say their findings indicate runners must
train their whole body - not just pound the
streets.
They found that training boosted bone mineral density in the lower body - but
cut it in upper body bones.
In total, 49 runners from regional athletics clubs across the UK took part in
the study.
Lead researcher Professor Alan Nevill said: 'While it is well known that bone
density benefits from exercise and that the bone mass
of the legs benefits from running, it would appear that this benefit is at the
expense of bone density in the upper body.
'The findings act as a warning to female athletes that running alone will
probably put their upper body bone structure at some
risk.'
Professor Nevill said it seemed that the repeated impact on the legs of running
stimulated the bones to lay down new calcium
deposits as a way to protect the lower skeleton.
However, he said calcium appeared to be diverted away from other parts of the
body that were not directly affected.
The researchers found that the further the women ran, the greater the effect on
their bone mass was likely to be - both in bulking
up lower bones, and reducing the strength of the bones in the upper body such as
the arms and ribs.
Dietary impact
The effect was more pronounced among women who consumed greater amounts of
calcium.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/4508.php


8. Joe Henderson's Running Commentary - Home Runs:
Years ago I drafted a sketchy memoir book, posted it briefly on this website,
then withdrew it soon afterward but never forgot it.
Now it resurfaces, much enhanced, as a book-in-progress titled Home Runs (and
subtitled: Early Efforts of a Runner-Writer. and Where
They Led).
I'll post occasional chapters here for two reasons: to keep myself on-task with
this project, and because you might be the only
readers who ever see his material. Getting books published on paper is a tough
game with few winners, but those odds don't stop a
writer from writing -- and hoping to be read.
Prologue: My Hometown
Coin, Iowa, isn't a town you stumble across by accident while driving somewhere
else. You have to want to find it. If you did seek
it out, you'd wonder why you bothered -- unless you had a history there, and
with it the ability to see the invisible.
Coin sits far from anywhere big. The nearest city, Omaha, is barely within
over-the-air television reach. This is where my drive
back home begins, in a rental car from the city's airport.
I need no map. But if I did I'd need good glasses to find Coin there. Its name
appears beside the smallest dot in the far southwest
corner of Iowa, five miles above the Missouri line and 30 from Nebraska.
Finding Coin requires turning off Iowa's southernmost east-west state highway,
then heading six miles farther south. This road,
paved now, was gravel ("rock" in local lingo) when I first rode and later ran
and drove it. It was dust-clouded in dry weather and
soggy-boggy in wet.
Approaching Coin, I pass through the portals of a former railroad trestle. Two
rail lines, the Burlington and Wabash, once crossed
here. They gave the town life, and a name for a gold piece found beside the
tracks, then both railroads abandoned this route in the
1950s.
Coin rests on about a hundred acres of hilly land, looking down on the East
Tarkio River. Flood waters had lapped against the lower
streets of town before county engineers tamed the river early in the 20th
century.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2131


9. Running into trouble:
Marathon's toll: Black toenails and bleeding nipples (ouch).
Running certainly has its charms: It can help clear your head, relieve stress,
lift depression, trim fat, build bone strength and
improve cardiovascular health. But like anything, overdoing it can wreak havoc
on the body. Here's what the runners in Sunday's
26.2-mile LaSalle Bank Chicago Marathon could experience:
1. MUSCLE TEARS: When a muscle is damaged, an enzyme called creatine
phosphokinase (CPK) pours into the bloodstream. The greater the
damage, the more CPK ends up in the blood. Marathoners have been shown to have
very high levels of CPK the week after a race --
higher than what would show up in the blood after a gunshot wound or stabbing.
Ow!
2. KNEE PAIN: You get this from "training and ramping up the mileage, too much,
too fast," said Northwestern Memorial Hospital
sports-medicine specialist Greg Ewert, former medical director of the Chicago
Marathon. Though running will not cause premature
arthritis on "normal" knees, you're more at risk of developing symptoms if you
run on an injury or have previously suffered a tear
of the anterior cruciate ligament or a cartilage tear, said orthopedic surgeon
Gregory Palutsis, section head for sports medicine at
Evanston Northwestern Healthcare.
More...from the Chicago Tribune at:
http://www.chicagotribune.com/features/lifestyle/health/chi-mxa1007qcoverrunning\
oct07,1,7933634.column


10. How Food Choices Affect Acid-Alkalinity Balance in the Body:
It is well known that an acidic body is correlated with disease. Linus Pauling
(2-time Nobel Prize winner) was the first to
establish that cancer cells cannot grow in an alkaline environment, thus,
proving that an acid terrain is a feeding ground for germ
and disease proliferation.
Acid and alkalinity are measured using the pH scale. The pH scale runs from 0 to
14 with 0 being the most acidic, 14 the most
alkaline, and 7 as neutral. Each of the body's tissues has an optimal pH range
it needs to maintain for normal cellular function.
When this range is surpassed problems occur. For instance, muscle tissue needs a
pH of 6.1, the liver 6.9, the stomach 1.2-3.0, the
urine 4.5-8.0, the saliva 6.35-6.85, and the blood 7.35-7.45.
Blood is the largest tissue in the body and it is also the most important. It
transports to our cells: oxygen (via red blood cells),
nutrients, water, and much more. It also eliminates acidic waste that builds up
during cellular processes. The blood is really our
"river of life". Since the blood needs to slightly alkaline (7.35-7.45), it is
imperative that you make choices to ensure this need
is met.
For optimal health and energy, the ideal diet should be 80% alkaline-forming and
only 20% acid-forming. However, the western diet
that many of us have adopted is the exact opposite. It's no wonder we're seeing
so much lethargy and illness! The most recent diet
trends have focused on high protein and low carbohydrate consumption with an
associated decrease in nutrient-rich and alkalizing
fruits and vegetables (1). The result - a very acid diet which is causing
greater disease.
More...from Total Wellness Consulting at:
http://www.totalwellnessconsulting.ca/food_phbalance.htm


11. Magic of mile repeats:
Top runners use technique in distances short and long.
For all-purpose strengthening and stamina building for runners, it's hard to
beat repeat miles.
By tinkering with pace and the number of repeats, the workout can be extremely
versatile - preparing you for distances from the 10K
to the marathon. And they are especially good for the longer end of that of that
spectrum.
As area runners gear up for some of the grueling races of the RunTex Distance
Challenge, mile repeats could play a vital role,
increasingly so as the distances stretch out to the half-marathon and full
marathon.
According to running expert Jeff Galloway, who has a training group in Austin,
"Longer repetitions, such as the mile, force your
legs and feet to find more efficient ways of running, by eliminating or
significantly reducing extraneous motions and getting the
most efficient 'liftoff' from each step.
Additionally, says Galloway, you'll develop better pace judgment and learn not
to start races too fast as your muscles become more
efficient and your pacing more intuitive.
Ah, but how many should you run, how fast should you run them, and how much rest
in between?
As you work into mile repeats, an initial goal should be to complete three.
Depending on what distance you're targeting, you'll
adjust your pace. For example, to prepare for a 10K, such as the upcoming IBM
Uptown Classic on Oct. 21, you'll want to run those
repeats at about your 5K race pace. By doing so, you'll improve your maximum
oxygen uptake and running economy.
More...from the Austin-Statesman at:
http://www.statesman.com/sports/content/sports/stories/other/10/09/1009hoban.htm\
l


12. No pain, no gain:
We are often told that light activities such as walking and housework are enough
to keep us fit. Sadly, it's just not true.
You walked to the station this morning, marched up the escalators and you'll be
taking the dog out when you get home tonight. So
that's your day's exercise taken care of, right? Well, not necessarily.
In the 1980s, exercise was all about feeling the burn. But in recent years,
we've been persuaded that exercise doesn't have to hurt.
In fact, it doesn't even need to be exercise, with activities such as housework
and walking up the stairs counting towards the daily
total.
But now the goalposts have moved again. The American College of Sports Medicine
(ACSM), one of the major international organisations
responsible for issuing health and fitness guidelines, became so concerned that
its advice to "accumulate 30 minutes of moderate
activity on most days of the week" was being misinterpreted (letting us believe
that light activities were sufficient), that it went
back to the drawing board earlier this year. The British Association of Sport
and Exercise Sciences (Bases), the UK's equivalent
body, is doing the same.
"The promotion of 'lifestyle activities' since 1995 hasn't increased physical
activity levels in the UK or the United States," says
Dr Gary O'Donovan, a lecturer in sport and exercise medicine at the University
of Exeter, who is currently leading the panel writing
the new Bases guidelines. "Many people give up on moderate activity because it
is too time-consuming, and brings little
improvement."
More...from the Guardian at:
http://lifeandhealth.guardian.co.uk/health/story/0,,2186669,00.html


13. Speed And Endurance Are Doled Out By The Pound:
The conspicuous size differences between beefy sprinters and lithesome distance
runners are dictated by simple rules of form and
function, according to researchers from Rice University and the Texas Medical
Center's National Center for Human Performance.
Specifically, the greater bulk of speed demons is explained by their need to hit
the running surface harder to attain their faster
speeds.
Details of the findings linking the speed a runner needs to achieve and the
ideal body mass for performance appear in the July 15
issue of the Journal of Experimental Biology in a study authored by Peter Weyand
and Adam Davis.
"We found that regardless of the runner's race specialization or gender, we
could link an ideal body mass for running performance to
how hard a runner needed to hit the ground," said Peter Weyand, assistant
professor in kinesiology and lead author of the study.
"The mechanical requirements of running and racing at different speeds are
related to the notable differences in body types
long-observed among specialized track athletes - and even among animal runners
in nature."
Previously, scientists and others considered massiveness in any form to be
disadvantageous for running performance. This idea was
based on studies of distance runners and studies of the limited running
abilities of elephants and big dinosaurs. However, Weyand
and Davis found the trade-offs involved in specialization for speed versus
endurance conform to precise body-mass rules.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2005/07/050712225041.htm


14. Nike Adds Amp+ Watch to iPod Line:
Sports brand Nike has added a new element to its iPod-empowered product line:
the Amp+ watch that tells time, controls an iPod, and
voice feedback about your workout.
Sports gear and apparel maker Nike has expanded out its line of iPod-compatible
products with the new Amp+ Sport Remote Control. The
wristband acts as a watch-you can actually tell time using the LED display-and
works as a remote control in conjunction with the
Nike+iPod Sport Kit, which includes an in-shoe sensor and a wireless receiver
which works with either the original iPod nano or the
new video-capable iPod nano.
The Amp+ watch can be worn alone, but when used in conjunction with the iPod
Sport Kit, it offers instant voice feedback regarding
the time, distance, calories, and pace of your workout. The watch also features
raised remote buttons for easy control of the iPod
and a dedicated left-side button that triggers a pre-configured "power song" to
help you pick up the pace. The polyurethane strap
can be cut to any size wrist, features a stainless steel buckle, and the watch
is water resistant to 50 meters.
The Amp+ is available in a variety of color combinations (including a
Halloween-friendly orange-and-green), and is available now for
$79. The Nike+iPod Sport Kit runs $29.iPod nano not included.
Visit the Nike Online Store at:
http://clickserve.cc-dt.com/link/tplclick?lid=41000000016934566&pubid=2100000000\
0028567


15. Be Prepared!
Change is coming around the bend.are you ready for it? It's coming at you from
every angle, in every aspect of your fitness and
sporting life. The only thing you can do to meet the change head on is to
prepare as best you can. So, are you doing your very best
to get ready?
In your next running race, you're going to be thrown a curveball that you never
saw coming. Instead of grabbing a cup of water at
the aid station, you'll grab a cup of sportsdrink instead - and dump it over
your head. The course that you knew, positively,
absolutely, without a doubt was an exact certified distance will be wrongly
marked and you'll have to run a few extra miles. How
will you handle the stress?
During your next triathlon, it's going to happen. Murphy's Law will kick into
action.big time. Your wetsuit zipper will get stuck
and the seam will rip. You'll forget to pack your best pair of goggles and have
to deal with water in your eyes. And you'll leave
your bike in a very high gear, making your exit from the transition area almost
comical. A race volunteer is going to send you in
the wrong direction on the run course, adding more effort to your already tough
day.
Just before your next circuit bike race, you'll forget to bring the right
pedals, your bib numbers, and a dry shirt for after the
race. Mechanical difficulties? You give new meaning to the phrase "and then the
wheels fell off." You're going to drop a chain,
experience brake rub from hell, and most certainly have a squeaky saddle. Don't
even think about a flat, because you're just about
to pass through the small village of Punctureville.
As you arrive at the gym for a nice evening workout, you've just remembered that
your towel, soap, shorts and gym shoes are sitting
right next to.your kitchen table. The treadmills will be filled, and when you do
score a stair climber (on which the computerized
readout wore out yesterday), a rude guy will decide to switch the television in
front of you to the History Channel. Hot water in
the shower? Not tonight. The main down the street burst and has flooded the
streets, blocking your only way to home sweet home.
How do you make the best of a tough situation? How will you respond when these
unexpected moments - and many more like them - hit
you right in the face? It's really just a matter of preparation.
More...from Competitor Magazine at:
http://www.floridasports.com/article/?Guid=e992cff0-10cf-44b6-be1f-b14e67342127


16. When the Heat Can't Be Outrun:
FOR runners training to run 26.2 miles in one of the 90-plus marathons in the
United States this fall, the brutally hot and humid
weather of last Sunday's Chicago Marathon was a reminder of the most vicious
opponent in the sport: Mother Nature.
And while it is unlikely that the New York City Marathon on Nov. 4, or other
late-autumn efforts like Philadelphia's on Nov. 18 and
Atlanta's on Nov. 22, will suffer the same extreme conditions as Chicago's,
longer summers and warming weather trends mean that
athletes should start planning to beat the heat, not just the clock.
"The best thing that people can do is to be ready to adjust to the heat, just in
case," said Mary Wittenberg, the chief executive of
the New York Road Runners and the race director of the New York City Marathon.
So what can you do to minimize the chances of hurting yourself if, come race
day, the weather is hot but you're still hoping to
cross the finish line?
Most experts say the important things are consuming the right amount of fluids,
wearing lightweight clothing and slowing your pace,
measures that can easily be forgotten in the excitement before a race.
More...from the NY Times at:
http://www.nytimes.com/2007/10/11/fashion/11heat.html?_r=2&ref=sports&oref=slogi\
n&oref=slogin


17. Running Efficiency: It's Good, but How Do You Get It?
IN her prime, Joan Benoit Samuelson, one of the best female distance runners,
should have been faster than Alberto Salazar, one of
the best male distance runners.
Ms. Samuelson's running was beautifully smooth. Mr. Salazar's was not.
"He looked terrible," said Jack Daniels, an exercise physiologist at the Center
for High Altitude Training at Northern Arizona
University, who studied both runners in the 1980's. "She looked great."
Not only that but Ms. Samuelson also had an amazing ability to use oxygen to
fuel her body, Dr. Daniels said. Even though women's
maximum oxygen consumption, or VO2 max, is typically lower than that of men,
hers was as high as Mr. Salazar's. Maximum oxygen
consumption was often considered one of the best predictors of performance in
distance events.
But Mr. Salazar always ran faster than Ms. Samuelson. The difference between
them turned out to be one of the least understood and
most mythologized aspects of performance: economy of motion. It's the
relationship between how much energy you expend and how fast
you go.
"How much is it costing you to run 10 miles an hour?" Dr. Daniels asked. "If it
costs you less than it costs someone else, you are
more economical."
More...from the NY Times at:
http://www.nytimes.com/2007/10/11/fashion/11Best.html?_r=1&ref=sports&oref=slogi\
n


18. Running shoes - get what you pay for?
Yet another study is suggesting that you may be wasting your money if you're
paying top dollar for running shoes.
This one - published in the British Journal of Sports Medicine - looked at nine
different pairs of shoes and found that the low- and
medium-cost shoes "provided the same (if not better) cushioning of plantar
pressure as high-cost running shoes."
Back in 1999, McGill University researcher Steve Robbins concluded that pricey
runners aren't worth the money and may even increase
your risk of injury by 123 per cent.
If that's the case, the argument you'll hear in specialty running shoe stores
that you need to buy pricier shoes to protect you from
the risk of injury, doesn't hold water. Unless, perhaps, you are prone to
injury. Or have special-needs feet.
As hockey players load up on protective gear, you would expect their rate of
injury to fall. It hasn't - just as it hasn't for
runners as the price and variety of shoes continues to hit ever higher levels.
This latest British study was small and the authors say they are conducting
further research into shoe performance. They didn't
reveal they brands they looked at - but they weren't exactly cheap, ranging from
about $80 Cdn to $150 Cdn, which is nowhere near
the fanciest of the fancy.
More...from the CBC at:
http://www.cbc.ca/health/fitness-blog/2007/10/running_shoes_get_what_you_pay.htm\
l


19. Body's Built-In Computer Helps Recovery From Sports Injury:
University Park, Pa. -- Early intervention after a sports injury is essential to
re-boot the body's built-in computer, which aids in
stabilizing the smallest movements of muscles and joints, says the October issue
of the Penn State Sports Medicine Newsletter.
The body's computer is made up of proprioceptors, sensory receptors in the
joints, tendons and muscles which provide information
reinforcing a person's conscious efforts to position and monitor movement of
body parts. This internal guidance system helps
athletes to perform in sports and above all, to avoid injuries.
When the human body senses a position change, proprioception triggers muscles to
contract or relax to fit the situation. Some
exercise scientists believe that this activation of reflexes to protect the
joints from injury may be as important as the conscious
actions taken by athletes to protect themselves.
A sports injury such as a torn ligament or muscle can result in a ruptured nerve
which literally causes the body's computer to
"crash." As a result, the message that a certain part of the body needs for
protection is not delivered. At times, a message gets
through, but the information is inaccurate. This breakdown in communication can
cause faulty mechanics or sudden loss of
coordination, the Penn State Sports Medicine Newsletter says.
More...from Science Daily at:
http://www.sciencedaily.com/releases/1998/10/981015075931.htm


20 Digest Briefs:
* Matt Mr. Fitzgerald, who is certified by the International Society of Sports
Nutrition, writes that runners can help their bodies
adapt to the rigors of racing by intentionally undereating during training.
Greg McMillan, an exercise physiologist and running coach in Flagstaff, Ariz.,
shares this opinion, though he conceded that the
central governor theory needed more research.
* Shocker: Luxe shoes offer less support
PARIS -- Runners who buy expensive training shoes, with the belief that these
are less likely to cause injury, are deluding
themselves, according to a new study.
Researchers in Scotland tested running shoes made by three manufacturers that
fell into three price bands - low ($56 to $63), medium
($84 to $91) and high ($98 to $105).
After masking the manufacturer's logo and other tags with tape, the scientists
slipped a thin pressure plate, shaped like an insole,
into the shoes.
The device, called a Pedar, measured the pressure at three points on the sole of
the foot: under the heel, across the forefoot and
under the big toe.
The goal was to get an idea of the effectiveness of the cushioning that dampens
shock to the feet. The higher the pressure, the
greater the force transmitted to the runner when the foot makes contact with the
ground.
They then asked 43 male volunteers to put on the shoes and walk along a 20-metre
walkway. The volunteers each wore a small backpack
containing a box that picked up data signals from the pressure gauge.
Nine volunteers then wore the shoes as they ran on a treadmill to see if this
made any difference in sole pressures as compared to
walking.
"Plantar [sole] pressure was lower over all in low- and medium-cost shoes than
in high-cost shoes," says their paper, which appears
in the British Journal of Sports Medicine.
"This may suggest that less-expensive running shoes not only provide as much
protection from impact forces as expensive running
shoes, but that in actual fact they may also provide more."




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.

October 12-13, 2007:
Arizona Odyssey Relay - Tucson, AZ

October 13, 2007:
Baltimore Running Festival - MD

Ironman Hawaii - Kona, Hawaii

Oasis ZooRun - Toronto, ON

TransCanada National 10K Championships & Fun Run - Ottawa, ON

October 14, 2007:
Dupont Forest Trail Marathon - Brevard, NC

Great Columbia Crossing 10K - Astoria, OR

Long Beach International City Bank Marathon - Long Beach CA

Mount Desert Island Marathon - Bar Harbor, ME

PEC Marathon - Picton, ON

Rock 'n' Roll Half Marathon - San Jose, CA

Toronto Marathon - Toronto, ON

World Running Championships - Udine, Italy

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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