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
November 10, 2007: Prize Money Announced for Teams
RunnersWeb.com Inc. is pleased to announce the addition of $2,250 in prize money
for the top teams for the 2008 Emilie's Run. This
prize money is in addition to the previously announced $5,500 in individual
prize money for the top open and masters runners and the
primes for the leaders at 1 through 4K.
The team prize money will be allocated as follows:
1st (Open): $1,000,
2nd:$750,
3rd: $500
A maximum of 5 entrants per team, top 3 to score.
The 2008 edition of Emilie's Run will take place on Saturday, June 21st at the
Aviation Museum in Ottawa with $5,500 in cash prizes
for the top open and masters and merchandise prizes for the top teams and
age-groupers.
There will also be a 1K run for children.
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.
New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, 2008
http://www.torontowaterfrontmarathon.com/

5. 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

6. Training Peaks
Training Peaks, LLC is dedicated to the endurance athlete and coach. With our
industry leading software products, we're committed to
help you monitor, analyze and plan your training. We encourage you to draw on
our passion for excellence to help you reach your
athletic dreams. Trusted by thousands. Dedicated to you.
http://www.trainingpeaks.com/


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NEW THIS WEEK:

SpeedoUSA.com Winter Sale – New Styles Just Added - Shop Now and Save!
http://clickserve.cc-dt.com/link/tplclick?lid=41000000023011957&pubid=2100000000\
0028567

Last week for Running USA and RRCA Survey
This survey was originally created by Running USA and Road Runners Club of
America to describe runners and non-runners. They have
asked Runnersweb.com to join in its distribution in order to get profiles of
both Canadian and U.S. runners.
Take the survey at:
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
RunnersWeb.com has teamed up with Active Trainer coaches to offer training
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Set a realistic goal for training. Review the list of training programs
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Select the daily email to receive your training by the day or log on to your
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track of what works and what doesn't and stay motivated
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Sign up at: www.RunnersWebCoach.com OR
http://training.active.com/ActiveTrainer/listing.do?listing=51

* 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\
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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:
Island Triathlon Series™ will take place on Saturday, March 29th, 2008 on the
picturesque island of Providenciales in the beautiful
Turks and Caicos Islands of the Caribbean. We are very happy to announce a
second signature distance called The Island Forty™.
The Island Forty™ features a 1 mile swim, 33.5 mile bike and 5.5 mile run and
will take triathletes on a journey across one of
nature's most inviting secrets. This new distance will accommodate those looking
for a shorter distance race to start off their race
season while enjoying a luxurious March Break vacation with friends and family.
This event promises to be more than just race but an
experience.. Check out the full course maps at
www.islandtriathlonseries.com/course. We also have our original Island Eighty™
distance so sign up today at: www.islandtriathlonseries.com.See you in March!!!


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Antioxidant protection for athletes: is it time to ditch the pills?
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. This Week in Running
4. A lifesaving test?
In the wake of a runner's death, experts suggest screening athletes for cardiac
disease.
5. 'Runner's High' May Also Strengthen Hearts
6. Supplements Even Confuse Athletes
7. Dr. Extreme studies athletes who push through pain
8. Save Your Face and Body
Here's how to keep your skin healthy and comfortable all year long.
9. The Journey Versus the Experience
10. Raisins: A Better Endurance Food Choice
11. More speed, less pain
A new approach to running, using the principles of the Alexander technique, is
claimed to hugely reduce the risk of injury.
12. All made up and ready to go
Do cosmetics and exercise mix? Some say yes.
13. Optimum Running Performance and Body Fat Levels
14. Fueling a Fast 26.2
15. The Unwanted Bounce of Exercise
16. Cycling and running indoors doesn't give you as intense a workout
17. Importance of Proprioceptive Training
18. 100 Beginner Running Tips
19. Energy Drinks Linked To Heart Risk, Study
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Have the recent deaths in several marathons affected your plans to run a
marathon?"

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:
"Which of the following sports drinks have you tried?
Answers Percent
1. Accelerade 15%
2. All Sports 2%
3. Cytomax 8%
4. Endurox 10%
5. Gatorade 24%
6. GU 7%
7. Powerade 17%
8. Powerbar 5%
9. Ultima 6%
10. Other 7%


FIVE STAR SITE OF THE MONTH: Hansons-Brooks Distance Project
About the Hansons-Brooks Distance Project
The standards these athletes had to meet to be eligible for the Olympic
Development program are 29:00/33:45 for the 10k, 14:00/16:15
for the 5k, and 2:20/2:42 for the marathon. These standards are the basis for
the selection process although they are not set in
stone. Other factors such as the athletes willingness to relocate to the
Rochester area, the meets where they ran their times at,
and also the size of the college that they attended come into play when the
athletes are selected.
This opportunity provided by the Hansons is the best out there for runners
coming out of college who have demonstrated the ability
and wish to continue running, but haven't quite advanced to the next level. The
Olympics are the ultimate focus of the runners but
more importantly all the runners here are taking part in this program to see how
fast they can become. Everything here focuses
around time to train. Our lifestyle is most accurately described as being like
college only we don't have classes or homework.
The approach realized in the Hansons-Brooks Distance Project incorporates the
following four principles:
~ Create an opportunity for successful college athletes to continue training
beyond their college years.
~ Provide an environment in which training can be the focus of those
post-collegiate athletes (without the financial necessity of
working full time or chasing after money in road races).
~ Develop a center for those athletes to train together as a team.
~ Incorporate the team members in local community activities to foster an
excitement in the sport of distance running, and motivate
future distance runners.
Visit the website at:
http://www.hansons-running.com/odp/about_us.htm


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


BOOK/VIDEO OF THE MONTH: In Pursuit of Excellence-4th Edition
About the Product
Reach your potential! Whether you are an athlete, a coach, or a promising high
achiever in another walk of life, In Pursuit of
Excellence provides the expert advice and proven techniques to help you fulfill
your aspirations.
Author Terry Orlick, an internationally acclaimed sport psychologist, has helped
hundreds of Olympic and professional athletes
maximize their performances and achieve their goals. In this fourth edition,
Orlick provides new insights and a powerful
step-by-step plan for you to develop your own personal path to excellence.
You'll learn to focus for excellence and high-quality living. You'll gain a more
positive outlook, a more focused commitment, better
ways of dealing with distractions, and strategies for overcoming obstacles.
You'll also achieve greater personal and professional
satisfaction and discover better ways to work with teammates, respond more
effectively to coaching, and become more self-directed in
your thoughts and actions.
Both practical and inspirational, In Pursuit of Excellence is a guide to daily
living and motivation as well as a road map to
long-term achievement. Read it, use it, and win with it-on and off the field.
About the Author
Terry Orlick, PhD, is a world-renowned leader in the applied field of sport
psychology, mental training, and excellence. A former
gymnastics champion and coach, Orlick has served as a high-performance coach for
over 34 years to thousands of Olympic and
professional athletes in more than 30 sports. He has served as a
performance-enhancement consultant and mental skills coach in
several Summer and Winter Olympic Games, as well as a consultant for various
professional teams and leading business corporations.
Former president of the International Society for Mental Training and
Excellence, Orlick has authored more than 20 highly acclaimed
books. He has created innovative programs and books for children and youth to
develop humanistic perspectives and positive mental
skills for living, including Cooperative Games and Sports (2006, Human Kinetics)
and Feeling Great: Teaching Children to Excel at
Living (2004, Creative Bound).
Orlick, a graduate of Syracuse University, the College of William & Mary, and
the University of Alberta, is a professor in the
School of Human Kinetics at the University of Ottawa, Canada, and founder of the
innovative Journal of Excellence. He holds
distinguished service awards from numerous Olympic and education associations,
as well as certificates of merit from governments,
universities, sport organizations, and schools for distinguished service to the
community. He has given lectures on the pursuit of
excellence in virtually every corner of the world. Orlick lives with his family
at Meech Lake, Quebec.
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736067\
574

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. Antioxidant protection for athletes: is it time to ditch the pills?
During the last decade, research into antioxidant nutrition and athletic
performance has been one of the most rapidly evolving areas
of sports nutrition. But while many athletes take antioxidant supplements, the
most recent research suggests that there may be more
effective approaches to protecting the athletic body. Andrew Hamilton
investigates.
Although there’s plenty of evidence for the theory of antioxidant protection
from free radical damage to cells generally, the link
between antioxidant supplements and protection during athletic performance is
poorly understood. Some studies appear to show a
benefit(1-4), others have shown little benefit(5-8) and some animal studies have
even suggested that large doses of antioxidant
vitamins may be detrimental (8-11). Thus the antioxidant story has been
characterised by changing scientific consensus and
confusion: do athletes really need extra antioxidant protection, and if so what
kind and how much?
Nutrients as antioxidants
Much of the research into antioxidants and athletic protection/performance has
centred on nutrients such as vitamins A, C and E and
the mineral selenium. Not only are these essential for other functions in the
body, they also activate some of the key antioxidant
enzymes in the body, which help to defend cells against free radical damage.
Most studies into antioxidants and athletes have involved athletes taking large
doses of one or more of these antioxidant nutrients
and then observing the effect on a subsequent bout of exercise. In particular,
researchers have been keen a) to investigate whether
the administration of antioxidant nutrients reduces the amount of oxidative
damage caused by exercise and b) to see whether
antioxidants actually enhance performance.
The answer to the first part of this question is that there does seem to be
evidence that extra antioxidant nutrients can reduce the
markers of free radical damage during subsequent exercise, but, as mentioned
above, this is by no means clear-cut. In terms of
performance gain, there’s little evidence to date that antioxidant nutrients can
enhance actual physical performance but there may
be other benefits associated with taking them.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/sports-nutrition-can-antioxidants-protect-athlet\
es-35841


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Small Lifestyle Changes Combat Obesity
Pediatricians at the University of Colorado at Denver have shown that very small
changes in lifestyle can help stem the epidemic of
obesity in North American children (Pediatrics,
October 2007). Families of overweight children, seven to fourteen years of age,
were asked to make two lifestyle changes: 1) to walk
an additional 2000 steps per day, as measured by pedometers, and 2) to eliminate
100 calories per day by replacing a source of
dietary sugar with a non-caloric beverage or sweetener. At the end of the
six-month trial, most of the children had lost weight and
the parents had no significant weight gain.
Obesity comes from eating too much and exercising too little. It is associated
with increased risk for heart attacks, strokes,
kidney failure, certain cancers, diabetes, and premature
death. Various studies show that 80 percent of American adults are overweight,
and the greatest rate of increase in obesity is
occurring in children.
Recent research suggests that one important cause of obesity may be sugared
drinks, because calories in liquid form do not suppress
appetite as effectively as calories in solid food. Giving toddlers fruit juices
and other sugared drinks to quench thirst can form
a lifelong habit that sets them up for obesity. Teach your children to drink
water or other non-calorie drinks when they are
thirsty. The only time it makes sense to consume sugared beverages is during
prolonged exercise, where they are a convenient source
of energy for muscles that have been depleted of their sugar.
* Exercise bikes without pain
If your exercise bike hurts you, switch to a recumbent stationary bike or do
short, intense workouts where you alternate between
sitting and standing on your bike. When you ride a conventional stationary
bicycle, you sit on a narrow bicycle seat because your
legs have to reach around the seat down to the pedals. The pudendal nerve in
your pelvis can be pinched by the seat to cause
numbness and pain in your crotch and genitals. When you sit on a recumbent
bicycle that has the pedals at the same height as your
pelvis, your legs are not separated by the seat so you don't need a narrow
bicycle seat. You sit on a seat shaped like a regular
chair which is contoured to fit your back and is very comfortable. Anyone who
can sit in a chair can use a recumbent stationary
bike, so even elderly people with poor coordination and weak muscles can get the
benefits of exercise.
My current favorite workout bike is a "spinning" bike, the same kind used for
classes in many gyms. It’s an upright bike with a
standard narrow seat, but you don’t get sore because you never sit for long. In
a "spinning" workout you cycle as fast and as hard
as you can for brief periods, changing positions and resistance frequently. The
bike has a very heavy wheel that moves smoothly and
adjusts easily. In spinning classes, you have an upbeat instructor, music and
other cyclists to keep you motivated, but you can do
the same workout on your own. Used, reconditioned spinning bikes are available
at reasonable prices if you decide you’d like to have
one at home. Diana prefers the recumbent stationary bike for indoor workouts
because she likes the comfortable seat. Her outdoor
single bike is recumbent too -- a Greenspeed trike, which she loves.
* Recovery Heart Rate
A study in the New England Journal of Medicine showed that one of the best tests
to predict your risk for having a heart attack is
your Recovery Heart Rate.
Recovery heart rate is a measure of fitness and a slow recovery from exercise
means that you are out of shape. The study really
shows that being out of shape increases your chances of having a heart attack.
To measure recovery heart rate, exercise on a treadmill until you breathe hard,
record your heart rate, and hold that pace for at
least a minute. Then cool down and measure your pulse rate exactly one minute
after stopping. If your heart does not slow down at
least thirty beats in the first minute, you are in poor shape and at increased
risk for a heart attack. If your heart rate slows
down more than fifty beats in the first minute, you are in excellent shape.
You can also use the recovery heart rate to measure improvement as you get into
shape. This test can cause irregular heart beats in
people with damaged hearts, so check with your physician before you try it.
Cole CR et al. Hear-rate recovery immediately after exercise as a predictor of
mortality. New England Journal of Medicine
1999(October 28);341(18):1351-7.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. This Week in Running:
10 Years Ago- Tesfaye Eticha (ETH) won the 21st edition of the Ocean State
(RI/USA) Marathon
in 2:20:15, winning $5,000. Francis Wanderi (KEN) was next in
2:20:56 while Nivaldo
Filho (BRA)was 3rd in 2:25:41. Tatyana Zolotareva (RUS) was a
clear winner in the
women's race with a 2:39:12. Mary-Lynn Currier (USA) finished
2nd in 2:46:36 while
Edato Gadisse (ETH) finished 3rd in 2:49:17. This race held its
last running in 2003.
20 Years Ago- Katrin Dörre (GER) won the Tokyo International Women's (JPN)
Marathon in 2:25:24.
Carla Beurskens (NED) was not that far back at 2:26:34 while Zoya
Ivanova (KAZ)
also finished under 2:30 with a 2:27:57.
30 Years Ago- Bill Rodgers (USA) won the International Peace Race (OH/USA) 25K
with a 1:17:38.
Canadian Jerome Drayton was 2nd in 1:18:32 and Dan Winger (USA)
was 3rd in 1:18:47.
Italian Michelangelo Arena followed in 1:18:48 and Ed Leddy (IRL)
was 5th in 1:19:35.
The 25K was held thru 1988 but then was dropped with only the 10K
race being held to
the present day. The 10K held its inaugural running in 1979.
40 Years Ago- Nothing of note in the ADR database.
50 Years Ago- Nothing of note in the ADR database.
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. A lifesaving test?
In the wake of a runner's death, experts suggest screening athletes for cardiac
disease.
AN enlarged heart is the most common cause of sudden death among young athletes,
deaths that could be prevented with more and better
screening, experts said after the recent death of a marathon runner.
Too often, heart problems that can cause an irregular heartbeat and sudden death
are missed because there isn't enough uniform
screening of athletes, said Dr. Lori Mosca, director of preventive cardiology at
New York-Presbyterian Hospital.
Mosca spoke from an American Heart Assn. meeting in Florida where cardiologists
were talking about the death of Ryan Shay. The
28-year-old runner was competing in New York in the men's marathon Olympic
trials when he died Nov. 3.
According to his father, Shay had an enlarged heart that was first diagnosed
when he was 14. Whether that contributed to his death
isn't known. Final autopsy results are expected later.
"It's hard on all of us when something like this happens to a person who is
doing all the right things as far as we can tell," said
Mosca, a marathoner herself. "We have to use this as an example to try to
prevent future problems."
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-marathon12nov12,1,7063202.story?col\
l=la-headlines-health


5. 'Runner's High' May Also Strengthen Hearts:
Endorphins and other morphine-like substances known as opioids, which are
released during exercise, don't just make you feel good --
they may also protect you from heart attacks, according to University of Iowa
researchers.
It has long been known that the so-called "runner's high" is caused by natural
opioids that are released during exercise. However, a
UI study, which is published in the online edition of the American Journal of
Physiology's Heart and Circulatory Physiology,
suggests that these opioids may also be responsible for some of exercise's
cardiovascular benefits.
Working with rats, UI researchers showed that blocking the receptors that bind
morphine, endorphins and other opioids eliminates the
cardiovascular benefits of exercise. Moreover, the UI team showed that exercise
was associated with increased expression of several
genes involved in opioid pathways that appear to be critical in protecting the
heart.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/11/071108115611.htm


6. Supplements Even Confuse Athletes:
As winter approaches many of us reach for over-the-counter vitamins and herbal
remedies, such as Vitamin C and Echinacea, in a bid
to ward off illnesses and improve health. But the vast array of supplements
available and lack of industry regulation make it
difficult for the average person to make an informed choice about taking
supplements. Now a report published in the online open
access publication, Nutrition Journal suggests that even athletes, who should be
well informed as to how to stay in peak physical
condition, frequently take supplements without realising the potential benefits
or side effects.
A research team, led by Andrea Petróczi of the School of Life Sciences at
Kingston University, in South West London, UK re-analysed
surveys filled in by high performance athletes, representing over thirty
different sports, for the 'UK Sport 2005 Drug Free Survey'.
Three-fifths of athletes questioned took nutritional supplements, but the
reasons given for taking them did not generally match up
to the supplements' actual effects. Not surprisingly, given this result, the
team also found that relatively few supplement users
appeared
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/87884.php


7. Dr. Extreme studies athletes who push through pain:
The first question usually is: Why?
The next question: Who are these people?
The next: Are they crazy?
While not so blunt and far more respectful, Seattle doctor Brian Krabak
researches these overarching questions as he serves as
medical director for extreme races in extreme conditions. He has tended to
competitors in 150-mile races in the Gobi and Sahara
deserts and Chile's Atacama Crossing, and next week will be working an
Antarctica race.
It is part of the "4 Deserts" series, and each participant of this frigid leg
has to have completed the other three races.
Competitors will race 250 kilometers (about 155 miles) in stages over seven
days.
Krabak, 40, specializes in nonsurgical prevention and treatment of
sports-related injuries.
He came to the University of Washington Medical Center from Johns Hopkins, was
team doctor for the Baltimore Orioles and worked two
Olympic Games. He also was an extreme athlete who competed in more than two
dozen endurance events himself, which gives him "street
cred" when trying to tell an extreme athlete who has paid a hefty entrance fee
(almost $9,000 for the Antarctic race) whether he or
she should — or must — stop before the finish line.
More...from the Seattle Times at:
http://seattletimes.nwsource.com/html/health/2004008131_krabak12.html


8. Save Your Face and Body:
Here's how to keep your skin healthy and comfortable all year long.
Most runners are good about tending to achy muscles and joints. But our largest
organ--our skin--endures its share of woes,
partially due to our love of running through any kind of weather. Here's how to
keep your outer layer healthy and comfortable.
PROBLEM: Acne
Breakouts can occur year-round, regardless of the outside temperature, because
the biggest contributing factor is your body's core
temperature. As you heat up, glands in the skin secrete more oil, which clogs
pores.
PREVENT IT: Wash your face and shower as soon as possible after you run, says
dermatologist Rodney Basler, M.D. If you're not able
to--say you plan to stretch or lift postrun--then at least change into a fresh
shirt and sports bra.
TREAT IT: Follow up with an astringent to close up pores. Dr. Basler recommends
Clinique Clarifying Lotion ($11 at clinque.com) for
your face and Murad's Clarifying Body Spray ($32 at murad.com) to fight
"backne."
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-241-286--10853-0,00.html?cm_mmc=wo\
men-_-2007_11_14-_-women-_-Save%20Your%20Skin%20


9. The Journey Versus the Experience:
If your season is like most in North America, races are winding up, injuries are
being addressed and naps are much longer.
Hopefully, at some point this fall you will sit down with your coach, discuss
‘08 goals, decide what your limiter was for 2007, and
how you can improve it. For most people this is limited to physical training,
but what about something more fundamental? What about
challenging your mental approach to training and racing?
All year I have been very aware of the reality my athletes create for
themselves, the reality I create for myself, and how our
interaction affects the actual experience. The truth is that many athletes
ignore this and focus so much on "training" that they
miss an essential element to success.
Most triathletes are very driven, competitive people. Honestly, not much happens
in our day that we don’t plan, so why not plan for
success with a positive attitude? The truth is that most dedicated athletes will
achieve many of their goals sooner or later. If we
step back though and explore our mindset in that pursuit of success, it is often
flooded with negative thoughts of self doubt, pity
and reasons why this won’t happen. A common goal of very successful athletes is
their ability to internalize success before it even
happens. They create in their brain the belief that they deserve to achieve
their goals.
More...from TriFuel at:
http://www.trifuel.com/training/sports-psychology/the-journey-versus-the-experie\
nce


10. Raisins: A Better Endurance Food Choice:
Real food choices can be good ones as an alternative to the gels, pastes and
other concoctions that are flooding the ultra-endurance
market these days. In their place they may be even better choices, and, perish
the thought, substantially cheaper.
Those who have a Trader Joe’s store handy may have seen the bags of 13
snack-size bags of Chilean raisins, which are what set me
down this path, but you can buy raisins just about anywhere. I mention the
Trader Joe’s product because the 35-gram bags are perfect
for packing on a run or ride. They pack flat, and if the bag bursts, it doesn’t
leave you with an impossibly sticky mess, unlike
gels.
And a gel is a good proxy. These little bags of raisins pack 110 calories and 28
grams of carbohydrates, just like a lot of gel
packs. But what else in raisins makes them so special?
Raisins are, very roughly, half-and-half glucose and fructose with a bit of
sucrose thrown in. That’s a great combination of a
fast-acting and a slower-acting sugar. They also have a lot of potassium, by my
calculation about 260 mg per small bag. But there’s
more to the story. Raisins are high on the antioxidant ORAC (oxygen radical
absorbance capacity) score. Only prunes beat them, and
raisins are way ahead of kale, spinach and Brussels sprouts. As endurance and
ultra-endurance athletes, we subject ourselves to
considerable oxidative stress, so this is worth thinking about.
Anthony C. “Woofie” Humpage is a Certified Strength and Conditioning Specialist
and USA Triathlon Certified Coach who specializes in
the training of masters athletes for endurance and ultra-endurance sports. His
focus blends performance enhancement with athletic
longevity. E-mail: mailto:woofie@....
Posted with permission from www.ultrafit.com


11. More speed, less pain:
A new approach to running, using the principles of the Alexander technique, is
claimed to hugely reduce the risk of injury.
I am trotting around Bedford Square in central London like a pony in the ring,
steered by a hand on the back of my neck and another
on my lower back. The potential for feeling foolish is high, but what I actually
feel is a great sense of joy. I've been running for
18 years but it has never felt this easy and, well, bouncy.
"Think of running over the ground, rather than into it," says the owner of the
guiding hands. He is Malcolm Balk, an Alexander
technique teacher and running coach who has created a new approach to running.
Twenty-five years ago, Balk was a promising marathon runner, but he was plagued
by injury. He stumbled across the Alexander
technique when learning to play the cello and eventually trained to teach it. He
soon noticed that he was running not only
injury-free but faster, too. This prompted him to develop "the art of running"
which combined the two.
In the same way that the Alexander technique isn't a precisely defined group of
exercises, Balk's take on running isn't rigid. He
aims to increase our awareness of what we're doing when we're pounding the
pavements so that running becomes an ongoing process of
exploration rather than simply a means of getting fit or reaching the finish
line. "It's important to pay attention to your
'kinaesthetic conscience' - to what's going on within your body," he says. This
attention is what allows us to become aware of
faulty movement patterns, bad posture, muscular tension and tightness. In
Alexandrian terms, identifying these habits of misuse is
the first step to eliminating them.
More...from the Guardian at:
http://lifeandhealth.guardian.co.uk/wellbeing/story/0,,2206022,00.html


12. All made up and ready to go:
Do cosmetics and exercise mix? Some say yes.
Tennis champion Serena Williams does. Olympic gold medalist and two-time Boston
Marathon winner Joan Benoit Samuelson didn't, and
still doesn't. And when actress Katie Holmes crossed the finish line of the
recent New York City Marathon, she may have, judging by
some photos.
Some female athletes leave their healthy glow to nature; others resort to
Revlon. A visit to The Sport Club/LA on a recent Saturday
morning turned up mostly bare-faced women who eschewed wearing makeup while
working out. One woman, though, confided that she saw
plenty of beauty products at the club.
"It's a social scene here, and women are looking to meet men," she said. Another
be-rouged athlete requested anonymity, not wanting
to be known as "the woman who wears makeup to exercise."
It doesn't have the taboo of steroids, but eye pencil does underline a
philosophical divide. Some women believe that wearing makeup
while exercising is a ridiculous contradiction, a superficial gloss on their
athletic strength, drive, and competence. For other
women, cosmetics and gym shoes are, well, no sweat.
More...from the Boston Globe at:
http://www.boston.com/lifestyle/fashion/articles/2007/11/15/all_made_up_and_read\
y_to_go/


13. Optimum Running Performance and Body Fat Levels:
Running and body fat - walking the tightrope of optimum performance
All runners know that excess body fat can hinder running performance. But,
according to Ron Maughan, the relationship between
running performance, dietary intake and fat levels is not quite as
straightforward as it seems
Although it’s immediately apparent that there are substantial differences in
physical characteristics between sprinters and long
distance runners, elite runners at all distances come in a variety of shapes and
sizes, and there are perhaps too many exceptions to
make all but the broadest generalisations. Generally speaking though, sprinters
have powerfully developed musculature of the upper
body and of the legs, while distance runners have low body mass, with smaller
muscles and extremely low body fat levels.
The one outstanding anthropometric characteristic of successful competitors in
all running events is a low body fat content. The
textbooks tell us that the body fat stores account for about 15-18% of total
body weight in normal young men, and in young women the
figure is about 25-30%.
‘Normal’, of course, is changing, and those ranges should be qualified as being
normal for healthy people. Most of this fat is not
necessary for energy supply and is simply extra weight that has to be carried
throughout the race. This is not to say that people
carrying extra fat cannot complete a marathon – they just can’t do it in a fast
time.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/body-fat-and-running-performance


14. Fueling a Fast 26.2:
You may be aiming to set a new marathon PR or maybe you’re looking just to
finish the course. Either way, your preparation for race
day—namely your nutrition tactics—could be the keystone for success. The
following tips may help make these your fastest 26.2 miles
yet.
By Rebecca Marks Rudy
1. Incorporate your nutrition plan in your training schedule now.
Identify your pre-race breakfast, which should include high-carbohydrate, low
fiber selections such as a bagel with jam or a banana
and eight-ounces of sports drink. If you prefer liquid fuel, which may help ward
off gastro-intestinal discomfort, try a smoothie
with non-fat yogurt, frozen bananas and light chocolate syrup or honey. Trial
your breakfast of choice prior to long runs.
2. Be familiar with the products offered on the course.
Test Gatorade Endurance and PowerGel during your training runs so that you are
comfortable using them on the course. Always be
prepared with your own fuel, but realize that you will likely not be able to
carry enough with you for the entire race. Knowing
where on the course the products are distributed will come in handy when mapping
out your fuel intake.
More...from Competitor Magazine at:
http://www.competitor.com/article/?Guid=99874294-336e-4cd5-988a-2c6244d85b1e


15. The Unwanted Bounce of Exercise:
At a recent school function, a mother started talking to me about her exercise
routine, but I interrupted with a more pressing
question. “What sports bra do you use?”
Ask any woman who has jogged, jumped or cycled and she will tell you the
importance of a good sports bra. My Well column in today’s
Science Times looks at the often overlooked “jiggle factor” of exercise — the
fact that bouncing belly fat, breasts and thighs can
make exercise unpleasant and sometimes impossible for people who are overweight.
But every woman, regardless of size, knows about the jiggle factor. A recent
study of breast biomechanics at the University of
Portsmouth in Britain found that when women exercise, their breasts essentially
move in a figure eight.
The first sports bra was created in 1977 when two runners, Hinda Miller and Lisa
Lindahl, sewed together two jockstraps to create
the Jogbra. The business was later sold to Sara Lee Corporation, which owns
Playtex bras, and several other firms now make
variations on the theme.
More...from the NY Times at:
http://well.blogs.nytimes.com/2007/11/13/the-unwanted-bounce-of-exercise/


16. Cycling and running indoors doesn't give you as intense a workout:
QUESTION: I usually cycle outdoors, but now that the days are shorter and the
weather is not so good I am taking cycling classes and
riding my bike indoors.
Can I still get a good workout that is comparable to my normal outdoor cycling?
ANSWER: Staying active in the winter is vital to your health and essential if
you want to maintain your fitness level.
No matter what your outdoor sport is, it is important to find an indoor
alternative for when the weather is bad or the darkness
gives you safety concerns.
Riding an indoor cycle is much better than not continuing your riding at all.
Much of your fitness gains will depend on where you are beginning.
Are you a beginner or advanced cyclist?
If you have spent many springs, summers and falls cycling and are conditioned to
long runs, you will definitely want to keep up your
activity during the winter so that you are not far behind where you left off in
the coming season.
However, riding indoors and outdoors are very different things.
When you ride outdoors, you have many factors that influence and challenge your
body.
The varying terrain and elevations cause your body to use everything it has to
stay on the bike.
Your core (abs, back, glutes, and hips) are challenged to balance your body when
you are moving in and out of traffic, dodging that
pot hole or moving up a long graded hill.
When you are indoors your body is not challenged to such a great degree
More...from the Statesman-Journal at:
http://www.statesmanjournal.com/apps/pbcs.dll/article?AID=/20071115/COLUMN0805/7\
11150303/1064


17. Importance of Proprioceptive Training:
Proprioception – taking a balanced approach to sport.
When it comes to sport performance, power, strength and endurance can only take
you so far. Whether you’re a footballer dribbling
the ball, a gymnast on the bars, or a rugby player diving for the line while
fending off tackles, balance is absolutely critical for
performance. John Shepherd takes a look at how balance and proprioceptive
training and the mechanisms that lie behind this skill can
be improved.
Balance in sport involves a complex interplay between numerous factors. A number
of these are conscious – such as deciding to move a
limb to prevent yourself falling at the same time as performing a skill eg a
basketball shot – while many more are unconscious. The
unconscious element involves the ‘use’ of in-built sensory mechanisms and
programmed responses. This is known as ‘proprioception’.
Proprioception has been called the ‘sixth sense’ and is basically a mechanism
(or, more accurately, a series of mechanisms) that
keeps track and control of muscle tensions and movement in the body.
When you consciously make movements or are subjected to external forces, your
muscles, ligaments and joints will be making their own
‘judgments’, based on the information that they receive from their own sources.
These judgments are then used to invoke mechanisms
to control movement (more about this later). These mechanisms are known as
sensorimotor processes, and scientists have been
investigating how the senses consciously and subconsciously react with one
another to control movement (known as sensorimotor
research). Sports scientists now believe that sensorimotor ability and
proprioception can be enhanced by specific practices.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/balance-in-sport-the-importance-of-proprioceptio\
n-35880


18. 100 Beginner Running Tips
Welcome to the Complete Running Network 100 Beginner Running Tips. This first
top 100 post is the CRN teams first group writing
project — everyone chipped in to come up with the list. We hope you like it and
that it becomes a place you refer to often. Do you
have tips that should be on this list? Feel free to comment below!
Apparel Tips
1. Wear spandex shorts under your regular running shorts so you don’t chafe
“down there.”
2. Cotton socks will only lead to blisters; invest in socks designed for
running.
3. Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s
still a bargain.
4. Buy running clothes you look good in and that will motivate you to run.
5. Buy new running clothes at the end of the season when stores dump the old
season’s line. Think clearance!
More...from the Running Network at:
http://completerunning.com/archives/2006/09/12/100-beginner-running-tips/


19. Energy Drinks Linked To Heart Risk, Study:
A small US study has found a link between consumption of "energy drinks" and
high blood pressure or heart disease risk. The
researchers found healthy adults who drank two cans of a popular energy drink a
day had above normal blood pressure and heart rate.
The study was presented to the American Heart Association's Scientific Sessions
2007 taking place in Orlando, Florida this week, and
was carried out by Dr James Kalus, senior manager of Patient Care Services at
Henry Ford Hospital in Detroit, Michigan, and
colleagues.
Although the heart rate and blood pressure increases observed in this study were
not dangerous for healthy volunteers, the results
suggest the drinks could be dangerous to patients with heart disease, or if
drinking more than two cans a day led to even higher
increases, to healthy people too.
Kalus advised people with high blood pressure and heart rate to "avoid these
drinks".
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/88066.php


20 Digest Briefs:

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.

November 17, 2007:
Cape Henry 10 Miler - Virginia Beach, VA

November 18, 2007:
Maratona de Palermo - Italy

Ontario XC Championships - Brockville, ON

Philadelphia Marathon - Philadelphia, PA

Tokyo International Women’s Marathon - Japan

Tulsa World Route 66 Marathon - Tulsa, OK

November 19, 2007:
Webcast of NCAA Division I Men’s and Women’s Cross Country Championships - Terre
Haute, IN


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.

Ken Parker
Runner's Web
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