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/

7. Running Free
Running Free is a complete online running store with everything for the casual
to serious runner.
They also have retail stores in the GTA (Toronto) and Markham.
Check them out at:
http://www.runningfree.com


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NEW THIS WEEK:
We have created a website for triathlete Cynthia Wilson. Cynthia is a 33
year-old PhD Student in Physics at the University of
Ottawa. She recently placed 11th pro at the Ford Ironman World Championship 70.3
in Clearwater, Florida in a time of 4:20:01. Check
out her site at: http://www.cynthiawilson.ca.

Our December Running Trivia and Pegasus Quiz will be available Saturday,
December 1st. Check it out at:
http://www.runnersweb.com/running/rw_triv.html

I've created a Runner's Web Group on Facebook.
To join the NCRA Facebook group, if you are not a member of Facebook, you must
first create a free Facebook account at
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"Groups". At the Runner's Web site, click "Join this
group". Once I have approved your request to join, you'll be able to visit the
site, post race photos, discuss training tips, and
share information about running, racing and training.

Finish Line is offering Free Shipping now through December 11th on orders over
$75.
http://clickserve.cc-dt.com/link/tplclick?lid=41000000022963564&pubid=2100000000\
0028567

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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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Sign up at: www.RunnersWebCoach.com OR
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* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research
Associate with the University of California, San Diego. Her
column index is available at:
http://www.runnersweb.com/running/SK_index.html

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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
13 years, and in the past two it has been awarded the "Golden Shoe Award" in
recognition of it's outstanding achievements.
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Check out the Peak Running article index at:
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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. Science of Sport: Enhancing Running Economy
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. This Week in Running
4. Compression kit: gaining an advantage?
5. Hurts so good
Why we subject ourselves to pain.
6. Can Vibration Training Enhance Sports Performance?
7. How Much Should You Drink During A Marathon
You used to worry about not hydrating enough. But new studies say that too much
could be even worse.
8. Exercise-induced muscle cramps
9. RT Radio: Sudden Death in Endurance Athletes
10. It's time to rethink our reverence of stretching
11. The Hardest Way To Get Fast
12. Are you Overtraining?
Overtraining can turn you into a beast. Backing off can prevent bodily harm.
13. Matters of the Heart: Risking it all for the Marathon
14. Walk and Work Simultaneously
15. Mind-set Matters: Why Thinking You Got A Work Out May Actually Make You
Healthier
16. Sirtris drug may fight diseases of age
17. Sportsmedicine: Good Stretch? Bad Stretch?
Exercise May Play Role In Reducing Inflammation In Damaged Skin Tissue
19. Bread to win
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Will Paula Radcliffe win the women's Olympic Marathon in Beijing?"

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:
Ergogenic aids are substances or devices that enhance energy production, use or
recovery and provide athletes with a competitive
advantage. Do you take use any?"
Answers Percent
1. Yes 53%
2. No 47%


FIVE STAR SITE OF THE MONTH: Cynthia Wilson, Canadian Triathlete.
Cynthia is a 33 year-old triathlete who is a Physics PhD candidate at the
University of Ottawa. She recently placed 11th pro at the
Ford Ironman World Championship 70.3 in Clearwater, FLA in a time of 4:20:01.
Check out her blog and Harley's blog (Harley is Cynthia's cat!) at:
http://www.cycnthiawilson.ca


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


BOOK/VIDEO OF THE MONTH: Canadian Marathon Stories.
""Linda Wagar's selected stories convey the spirit and spark of a new wave of
marathon enthusiasts. It is enriching to share in the
realization of so many unsuspected capabilities in this most basic of human
activities."
~ Ron Wallingford, author, former Canadian record holder in the 5000m, 3000m
steeplechase and marathon.
The Canadian Athletes Now fund receives $10 from the sale of each book.
Visit the website where you can buy the book online at:
http://www.marathonstories.ca/

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: Enhancing Running Economy:
Research links five training strategies with economical running
Running science evolves, but our views about running do not.
We still believe that lactic acid is a "waste product" which causes fatigue and
soreness, even though it is actually a key muscle
fuel. We think that high-mileage training is the most-effective way to boost
aerobic capacity, even though high-intensity efforts
work better. We swallow the idea that low ferritin levels produce tiredness,
even though the ferritin-fatigue connection does not
exist. We hold fast to the notion that strength training is "anaerobic" and
can't boost VO2max and endurance performance, despite
the fact that certain kinds of strength training create major upswings in both
aerobic capacity and racing ability.
And we believe that runners gradually become more economical over time by
carrying out lots of training. The underlying theory is
simply that running tons of miles forces the body to adapt biomechanically in
ways which produce the most-economical strides.
Running science has not been kind to this idea, however. In fact, a key study
carried out by Russ Pate (at right) and his colleagues
at the University of South Carolina with 188 experienced runners found that
higher training volume was not linked with better
running economy at all (1). This same investigation discovered that running
economy was actually negatively correlated with age. In
other words, the more years an athlete had been running, the worse was his/her
economy.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20071125_RRN_Economy.html


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Harm from Performance-Enhancing Drugs
Some people think that we should let athletes take
performance-enhancing drugs because they think that these athletes can
only harm themselves and do not harm others. We already know that anabolic
steroids can cause liver damage, heart attacks and
strokes, and that growth hormone causes heart attacks by causing the heart
muscle to outgrow its blood supply. Now a two-year study
of former East German athletes shows that athletes who take these drugs can harm
their children.
In the 1970s and 80s, almost all government sponsored East German
athletes were forced to take anabolic steroids and other
performance-enhancing drugs. A study of 69 children of 52 of these athletes
showed that seven had birth defects and four were
mentally retarded, an unusually high incidence for a group of this size. More
than 25 percent had allergies and 23 percent had
asthma. The women suffered 32 times the normal incidence of miscarriage and
stillbirth, 25 percent suffered cancer and 61 percent
had therapy for mental disorders. The study was conducted by Dr. Giselher
Spitzer at Humbolt University in Germany.
Many people are not aware that at this time, there is no test to catch
athletes who take growth hormone. The winner of the
2006 Tour de France and the leader of the 2007 tour were disqualified for
allegedly taking performance-enhancing drugs. This was
just the tip of the iceberg. Martial Saugy, director of the Swiss Laboratory
for Analysis of Doping in Lausanne, Switzerland, told
a Belgian newspaper that 47 of 189 riders raced on blood transfusions or EPO in
the 2007 Tour de France. The tests did not meet
standards necessary to disqualify the riders. He also suspects that the riders
also took testosterone and growth hormone.
* Dear Dr. Mirkin: Is stretching helpful or harmful for exercisers?
A: Stretching the leg muscles improves muscle flexibility and strength, running
speed, and jumping distance, according to a
study from Louisiana State University (Medicine and Science in Sports and
Exercise, October 2007). Stretching elongates muscles
and tendons. Longer tendons allow muscles to exert a greater torque on the
joint to exert more power to help you lift heavier, jump
higher and run faster.
However, other studies show that you should not stretch before a competition
involving speed and strength (Journal of
Bodywork and Movement Therapies, April 2006). The longer the athletes
stretched, the weaker they became. Prolonged stretching
fatigues muscle fibers so that they contract with reduced force. Do slow
deliberate stretches lasting a few seconds to several
seconds, rather than rapid hard pulls on your muscles that can tear them.
Stretching cold muscles can also tear them and increase
risk for injury. Warm up before stretching or stretch after your workout, but
realize that prolonged stretching before a competition
can harm performance.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. This Week in Running:
10 Years Ago- Christian Weber won the Canadian Cross-country Championships
(BC/CAN) 12K in 39:57,
12 seconds up on Guy Schultz. James Finlayson was 3rd in a
virtual tie with Schultz.
Lucille Smith won the 6K women's title in 22:17, 14 seconds clear
of Lori Durward.
Tina Connelly was 3rd, another 9 seconds back.
20 Years Ago- Xiu-ting Wang won the Chinese 10,000m title with a 31:27.00 with
Ju-hua Hou (CHN) a close
2nd in 31:27.99. Qing-huan Wang (CHN) was 3rd in 31:44.73.
30 Years Ago- Nick Rose (ENG) was the first finisher at the AAU Cross-country
Championships (TX/USA)
10K with a 30:14 but the title went to 2nd placer Craig Virgin in
30:22. Greg Meyer
got the silver medal and Greg Meyer, the bronze.
40 Years Ago- Forty-six year old Erik Ostbye (SWE) won the Winter (SWE)
Marathon in 2:20:12.
50 Years Ago- John J Kelley (USA) won the 21st edition of the Manchester Road
Race (CT/USA) in 23:59.
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. Compression kit: gaining an advantage?
Compression is definitely the buzz word amongst those athletes in the know. They
casually make claims like 'compression is the way
forward' and even wear the stuff during serious events like the Hawaii Ironman.
However, you are probably too embarrassed to ask
just what 'compression' really is and just what is it supposed to do - so we
asked Mike Martin to explain.
This December a team of us are rowing the Atlantic, hoping to knock a chunk of
time off the world record for the crossing. It was
suggested we would need compression to help us recover our extremely over-worked
muscles, but we were not going to take along
something that just adds dead weight to our boat, everything we take must add
benefit to the challenge. So, I was given the job of
deciding if the compression kit goes with us or stays ashore.
From the physiological point of view, blood flow around the human body
transports fuel to the working muscles and removes waste
products (lactic acid). Keeping this process working efficiently is critical to
maintaining maximum performance. When the intensity
of exercise increases, the capillaries widen to increase blood flow. However,
when exercise stops, the requirement for fuel
decreases and the capillaries and blood flow return to normal. This leaves the
waste by-products in the muscles until the next
training session. On our boat, it is vital that we get the maximum recovery
between rows. Our schedule will vary from one hour
rowing one hour rest during the day, up to four hours rowing and four of rest at
night. If compression kit helps us remove lactic
acid, this will help boost our performance and aid the challenge.
Research has shown that wearing compression garments post-exercise (for a
minimum of two hours) artificially keeps blood capillaries
dilated, thus helping to remove waste by-products so that you're fresh and ready
for your next session. By wearing compression
garments, one is 38% closer to base levels of lactic acid after just 20 minutes
compared to not wearing them. In training, I am
finding I feel fresher and ready to train harder if I wear compression, which
seems to agree with what the scientists are saying...
Compression helps recovery!
More...from the Triathlete's Homepage at:
http://www.tri247.com/article_2561_Compression+kit%3A+gaining+an+advantage%3F.ht\
ml?category=training


5. Hurts so good:
Why we subject ourselves to pain.
Shawn Echlin knows all about pain.
Over the years, the burly 41-year-old iron worker has broken nearly every bone
in his body. He's busted ribs, his sternum, a collar
bone, arms, wrists, fingers, an ankle, his back in two places and, recently, his
neck. Mostly, they're sports injuries. Some aren't;
he's currently nursing a broken C6 vertebrae and herniated disc from a motorbike
accident.
Funny thing is, Echlin has no plans to slow down, despite suffering not only
acute, short-term pain, but chronic pain as well.
"Life is short and you're a long time dead," the Ottawa home resident says,
leaning back awkwardly in his neck brace. "I'm not going
to stop doing the things I love because there's a risk involved. If you want to
sit on the couch, you'll never break any bones, but
it ain't gonna be fun. Risk is fun. Besides, your body doesn't remember pain."
That much is true -- and it goes a long way to explaining why Canadians are not
only putting up with pain, but lining up to pay for
it.
The Canadian cosmetic surgery industry, for example, recently eclipsed the
$500-million-a-year mark. Procedures like liposuction,
breast augmentation and non-surgical procedures are all experiencing increases
of between 16 and 33 per cent from one year to the
next. The sports injury picture is no different, with Statistics Canada
reporting their frequency as second only to vehicular
accidents. Then there are tattoos, piercings and body modifications, sported by
nearly 20 per cent of Canadians, says a 2002 study
by Leger Marketing. None of these things tickle.
More...from the Ottawa Citizen at:
http://www.canada.com/ottawacitizen/news/styleweekly/story.html?id=abb29859-fed8\
-42d0-861c-dd263df9e30c


6. Can Vibration Training Enhance Sports Performance?
Although vibration training has been around for 40 years, the potential benefits
for sportsmen and women have only recently begun to
be properly researched. John Shepherd takes a look at the latest thinking on
this training methodology and in particular, examines
the role that vibration training may play in enhancing speed, power and
flexibility in sport performance
The concept of vibration training was originally developed by Russian scientists
as part of their space programme and in particular,
the desire to keep their cosmonauts in space in the best physical condition as
possible for the longest period of time. The USSR (as
it was then) actually held numerous endurance records in this respect.
Vibration training requires the use of specially designed machines that vibrate
at specific frequencies (normally between 30 and
50Hz). The most popular type of vibration machines are ‘platform-based’, which
allow the user to perform a variety of exercises
while standing, or placing their hands on the vibrating plate to perform upper
body exercises, such as triceps dips. Other items of
vibration equipment include dumbbells and breathing devices.
Physiology of vibration training
Although there remains uncertainty about the precise magnitude of the benefits
of vibration training, there’s no doubt that it does
produce profound physiological effects in the body:
l Vibration training can recruit nearly 100% of a muscle’s fibres. This
contrasts with the 40%-60% recruitment normally associated
with other resistance training activities. Vibration training achieves these
high recruitment levels by creating an almost
continuous stretch/reflex in muscles. This is known as a tonic stretch/reflex
and means that while undergoing vibration training,
muscles are contracting at incredibly high frequencies, which also subjects them
to considerable forces. These vibrational forces
are believed to be highly advantageous for the enhancement of fast-twitch muscle
fibre (more later);
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/can-vibration-training-enhance-sports-performanc\
e-36180


7. How Much Should You Drink During A Marathon:
You used to worry about not hydrating enough. But new studies say that too much
could be even worse.
Surprised and even a little frightened last April by The New England Journal of
Medicine. Five days before the Boston Marathon, the
NEJM published a major article showing that 13 percent of runners in the 2002
Boston Marathon might have suffered from hyponatremia,
a dangerous condition caused by drinking too much fluid. The figure was
surprising because Boston draws the best, fittest, and most
experienced runners in the world. If Boston has a 13-percent rate of
hyponatremia, what is it at other marathons? Frightening
because four runners, all women, have died of exercise-associated hyponatremia
in the last 12 years after participating in
marathons.
This form of hyponatremia, or low sodium, is caused when overhydration while
exercising dilutes the sodium level in your body.
Possible result, in the most serious cases: Brain swelling that could lead to
seizures and other life-threatening complications.
This makes hyponatremia arguably the most important marathon-related health risk
facing you and your buddies.
The history of exercise-associated hyponatremia revolves closely around Tim
Noakes, M.D., the noted South African sports-medicine
physician and author of the encyclopedic The Lore of Running. In the 1970s, Dr.
Noakes was a devoted marathoner who ultimately
completed the 54-mile Comrades Marathon seven times. At the time, he wrote three
articles encouraging his fellow runners to drink
more fluids.
But a strange thing happened in the early 1980s. Dr. Noakes started getting
calls from athletes and emergency-room doctors faced
with a condition never seen before at road races: overhydration. The runners
actually seemed to have consumed too much fluid. In
1985, Dr. Noakes published the seminal paper in the field, "Water Intoxication:
A Possible Complication During Endurance Exercise."
In it he wrote that the condition appears to be caused "by voluntary
hyperhydration." If anyone read the paper beyond Dr. Noakes'
immediate family, there was little indication of it.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-302--8785-0,00.html


8. Exercise-induced muscle cramps:
Below Mark Holroyd, an exercise physiologist from BUPA's Bristol Wellness
centre, explains how you can treat or avoid muscle cramps.
Definition
Exercise-induced muscle cramps are painful spasms that occur during or
immediately after activity. During a muscle cramp, the muscle
goes into a hard and contracted state that you cannot voluntarily relax.
Exercise-induced muscle cramps may well cause an athlete to
temporarily stop what they are doing, but cramps generally have no serious
long-term consequences.
What causes them?
The exact cause of cramping is still unknown, but there are several factors that
are associated with muscle cramps:
~ overexertion
~ failing to stretch adequately before exercise
~ extreme hot or cold
~ dehydration
~ salt imbalances after sweating
~ low blood sugar
The most prevalent cause of muscle cramps appears to be overexertion, either
exercising for a longer duration than normal or at a
higher intensity. This is why cramps are common at the end of a long or
strenuous activity, such as a marathon, or after a
particularly high-intensity exercise, such as a sprint. Despite the fact that
the risk factors are known, the exact cause of
cramping is not well understood. One theory is that muscle cramps occur when
muscles are shortened and repeatedly stimulated without
being stretched.
More...from BUPA at:
http://www.bupa.co.uk/health_information/html/healthy_living/lifestyle/exercise/\
running/cramps.html


9. RT Radio: Sudden Death in Endurance Athletes:
The Causes, The Risks & The Reasons
By Scott Douglas
As featured in the RT Radio issue of Running Times Magazine
We talk to Deepu Nair, MD, chief fellow of cardiology at the Cleveland Clinic
about the leading causes of Sudden Death in endurance
athletes, who is at risk and how much at risk. We look into some of those
questions floating around your head and the running
community as a whole, as we collectively deal with the impact of Ryan Shay's
death in New York at the start of November. (13.45)
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=12328


10. It's time to rethink our reverence of stretching:
This begins a new regular column on the sporting life.
People no longer believe that bloodletting cures most diseases or that swimmers
who go into the water less than an hour after eating
will be seized by deadly cramps.
Science has recently discarded another previously sacred dogma: Stretching
before exercise reduces muscle injuries.
There's no reason to be ashamed if this is something you still believe. It was
taught to me with a straight face in my university
days in physiotherapy and medical school. Many of our leading coaches and
trainers still refuse to start a heavy practice without
putting their teams through a good stretching routine.
And yet, science doesn't support stretching before exercise to prevent muscle
injury or to improve performance. As far back as 1999,
a research review in the Clinical Journal of Sports Medicine concluded that,
"Stretching before exercise does not reduce the risk of
local muscle injury."
Subsequent reviews and new studies have reinforced these findings. Nor is there
any quality science showing that stretching improves
athletic performance. In fact, some recent work suggests that stretching may
even harm performance, especially high-intensity
"burst" activities.
More...from the National Post at:
http://www.nationalpost.com/news/story.html?id=1b0910a9-c742-463d-938e-6d1b49461\
bf3


11. The Hardest Way To Get Fast:
Increasing your speed requires consistent and careful application of training
stress. However, if you are gaining body fat, you are
working against yourself. One of the most difficult tasks is creating enough of
a caloric deficit to facilitate body fat loss while
training intensely. This deficit may lead to a more rapid depletion of energy,
and training quality can suffer as a result. You
can't train hard on a salad. So when is the best time to reduce body fat and the
best methods for doing so?
The first thing you must realize is that your power-to-weight ratio is one of
the most significant factors, if not the most
significant factor, affecting your speed. Even a modest body fat loss will
result in an increase in speed. A runner will drop
approximately 2.5 seconds per mile with each pound of body fat lost. Drop 10
pounds and you just shaved 11 minutes off your
marathon! For cyclists, watts-per-kilogram is the “golden ratio,” and you can
fairly judge an athlete's performance based on it.
Your max VO2 is yet another key determinant of performance and it is expressed
in milliliters of oxygen per kilogram of body weight.
If you get tested regularly, ask the test administrator to put in your goal
weight versus your actual weight and notice the
difference in your numbers.
More...from the Sport Factory at:
http://speed-factory.com/site/nutritionnews/The_Hardest_Way_To_Get_Fast.shtml


12. Are you Overtraining?
Overtraining can turn you into a beast. Backing off can prevent bodily harm.
Jason Hodgson should have been in the shape of his life--he was running twice a
day and logging nearly 100 miles a week. But despite
his dedicated efforts, his performance had plateaued. The 34-year-old Colorado
Springs apartment manager and stepfather of two felt
so sluggish during track workouts that he couldn't hit his splits, and he was
constantly tired and crabby. "Everything irritated
me," he says. The breaking point? When he blew up at his wife during a
postworkout tantrum. Rosalie knew it wasn't Jason--it was his
training--so she called her husband's coach, Neal Henderson, to say that Jason
had had enough.
Henderson, an exercise physiologist at the Boulder Center for Sports Medicine,
realized the problem: overtraining syndrome--a
collapse in performance that occurs when the body gets pushed beyond its
capacity to recover. Overtraining doesn't plague only elite
athletes or those clocking mega-miles. Because it is often a problem not of too
much training, but of too little rest, all runners
are vulnerable, says Kristen Dieffenbach, Ph.D., an assistant professor of
athletic coaching education at West Virginia University.
"People think, How can I overtrain on 20 miles per week?" she says. "But you can
if you don't give yourself the rest you need. You
don't get stronger because you did an awesome workout, you get stronger because
you ate right, slept, and recovered afterward."
If your body doesn't have the opportunity to repair itself, your hard work can
eventually backfire, causing your running and your
quality of life to suffer. Overtraining causes performances to drop and injuries
to rise, as well as sleep disturbances, frequent
and never-ending colds, headaches, decreased libido, even depression. Luckily,
the solution can be as simple as asking yourself--or
in Hodgson's case, your spouse--if you need an attitude adjustment.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-267--12200-0,00.html?cm_mmc=tr\
aining-_-2007_11_27-_-training-_-Are%20You%20Overtra
ined%3f
[Long URL]


13. Matters of the Heart: Risking it all for the Marathon:
As most long distance runners and fans know by now, the sport experienced a
great tragedy earlier this month in New York City, when
Ryan Shay, one of the USA’s top marathoners, died suddenly in the early miles of
the Olympic Trials Marathon.
What many of the same runners and fans may or may not know is that the very next
day, a 50-year-old runner, Dr. Matthew Hardy, died
after running the New York City Marathon. While both deaths were tragic, Shay’s
received much more media attention. That’s not
surprising given his youth, his stature as an elite athlete, and that it
occurred in a championship race.
In addition to the sincere outpouring of grief for Ryan Shay, the subject of
sudden death in the marathon arose once again. Since
autopsies on Shay have proved inconclusive to date, many speculated that if a
supremely trained and seemingly healthy elite runner
such as Ryan Shay could be struck down, they too might be vulnerable.
Interestingly, many veteran runners past the age of 50 were
far more shaken by Ryan Shay’s death than they were by that of the 50-year-old
Hardy, with whom they were much more likely to have
something in common, at least in terms of cardiac medical history.
While the reaction to Ryan Shay’s untimely death may seem to be a predictable
reaction, it is based more on emotion than logic and
probability. His death, and Hardy’s for that matter, will have no real effect on
your or my chances of experiencing a similar fate
during a marathon. What really matters are our own risk factors and the
probability they will manifest themselves during a marathon
(or in daily life). That begs the question: how exactly, does one properly
evaluate those risk factors to determine if pushing to
the limit in a marathon presents a real, quantifiable danger, or whether the
odds of catastrophe are so small as to not be
significant? And even if we can come up with some mathematical probability, will
it affect whether we chose to pursue a sport we
love?
The big picture numbers do offer insight when it comes to overall probability.
The hundreds of thousands of people who have run
marathons during the past several decades provide a tremendous sample size, in
which one can determine the likelihood that any one
person might suffer a fatal heart event during a marathon. Not surprisingly,
that likelihood, or probability, is extremely small.
More...from Cool Running at:
http://www.coolrunning.com/engine/6/6_1/matters-of-the-heart-risk.shtml


14. Walk and Work Simultaneously:
If you're scarfing down Christmas candy while stuck at your desk, consider the
Walkstation, a combination desktop/treadmill that
lets you work and work out at the same time.
The idea behind it is that a little movement over long periods of time can
improve health and maybe trim weight. The target: Any
sedentary worker who can walk and chew gum. The goal: Typing, talking on the
phone, or having a meeting while strolling at a very
slow rate.
In the run-up to pig-out season, I took a three-hour stroll on the Walkstation.
The verdict: My office could forgo every cake and
pizza event for a year, pool the money we would have spent and buy a
Walkstation. We'd all be happier.
At roughly $4,000 with discounts depending on the model, the Walkstation is
aimed at employers trying to keep their workers healthy.
It might also appeal to big-time multitaskers, exercise junkies and any desk
jockey who's looked in the mirror and wondered "Who
built that addition on to my butt?"
I could see the Walkstation going over well with Hollywood moguls, whippet-thin
cardiologists and gaunt marathon-running law
partners. Walkstation PR people say Al Roker has a prototype at work. Dr. James
Levine, the slightly built, bouncily enthusiastic
Mayo Clinic researcher behind the Walkstation, said he has two placed
head-to-head in his office so he can conduct walking meetings.
The maker, furniture company Steelcase Inc., is marketing it as a way employers
can control health care costs. While there isn't yet
a model for homes, the couch-potato appeal is evident.
More...from the Age at:
http://www.smh.com.au/news/Technology/Review-Walk-and-Work-Simultaneously/2007/1\
1/29/1196037010321.html


15. Mind-set Matters: Why Thinking You Got A Work Out May Actually Make You
Healthier:
As the commitment to our New Year's resolutions wanes and the trips to the gym
become more infrequent, new findings appearing in the
February issue of Psychological Science may offer us one more chance to reap the
benefits of exercise through our daily routine.
Harvard University psychologist Ellen Langer and her student Alia Crum found
that many of the beneficial results of exercise are due
to the placebo effect.
The surgeon general recommends 30 minutes of daily exercise to maintain a
healthy lifestyle. While this may be harder for those who
are required to sit behind a desk for eight hours, other jobs are inherently
physical, like a hotel housekeeper. On average, they
clean 15 rooms per day, each taking 20 to 30 minutes to complete. According to
the study, the housekeepers might not perceive their
job as exercise, but if their mind-set is shifted so that they become aware of
the exercise they are getting, then health
improvements would be expected to follow.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/02/070207091003.htm


16. Sirtris drug may fight diseases of age:
Scientists at Sirtris Pharmaceuticals Inc. say they have created a drug that
mimics the ingredient in red wine linked to longevity
and the cell structures that power endurance athletes like cycling champion
Lance Armstrong.
The new molecule is 1,000 times more potent than the wine derivative,
resveratrol, and could lead to solutions for diseases of
aging, including cancer and diabetes, according to authors of a study in today's
issue of the journal Nature.
Researchers tested about 500,000 molecules for abilities to activate the
immune-system booster SIRT1, the enzyme credited with
resveratrol's ability to extend lifespans 30 to 70 percent in organisms from
yeast and worms to flies and mice.
Human testing on the most promising ones will begin next year, said David
Sinclair, an author of the study.
"These are real drugs. This is not something out of red wine anymore," said
Sinclair, a professor of pathology at Harvard Medical
School and cofounder of Cambridge-based Sirtris. The study is "proof of a
principle that you can put something into the food supply
that will ward off and treat the diseases of aging in a single pill."
More...from the Boston Globe at:
http://www.boston.com/business/globe/articles/2007/11/29/sirtris_drug_may_fight_\
diseases_of_age/


17. Sportsmedicine: Good Stretch? Bad Stretch?
How to decide for yourself
Over the last few months our email server has been flooded with concerns about
which stretches are good and which stretches are bad.
In all cases someone has told the inquirer that they shouldn't do this stretch
or that stretch, or that this is a good stretch and
this is a bad stretch.
Some people have even seen stretches on our web site and emailed me to say (out
of genuine concern) that this is a bad stretch
because their coach, trainer or friend told them so.
So, are there only good stretches and bad stretches? Is there no middle ground?
And if there are only good and bad stretches, how do
you decide which ones are good and which ones are bad?
Let's put an end to the confusion once and for all...
There is no such thing as a good or bad stretch!
Just as there are no good or bad exercises, there are no good or bad stretches;
only what is appropriate for the specific
requirements of the individual. So a stretch that is perfectly okay for me, may
not be okay for you or someone else.
Let me give you an example. You wouldn't ask someone with a shoulder injury to
do push-ups or freestyle swimming, but that doesn't
mean that these are bad exercises. Now, consider the same scenario from a
stretching point of view. You wouldn't ask that same
person to do shoulder stretches, would you? But that doesn't mean that all
shoulder stretches are bad.
You see, the stretch itself isn't good or bad, it's the way it's performed and
who it's performed on that makes it effective and
safe, or ineffective and harmful. To place a particular stretch into a category
of "Good" or "Bad" is foolish and dangerous. To
label a stretch as "Good" gives people the impression that they can do that
stretch whenever and however they want and it won't
cause them any problems.
The specific requirements of the individual are what's important!
Remember, stretches are neither good nor bad. Just like a motor vehicle, it's
what you do with it that makes it good or bad.
However, when choosing a stretch there are a number of precautions and "checks"
you need to perform before giving that stretch the
okay.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20071129_TSH_Good_Stretch.html


18. Exercise May Play Role In Reducing Inflammation In Damaged Skin Tissue:
In recent years, researchers at the University of Illinois have uncovered a host
of reasons for people to remain physically active
as they age, ranging from better brain function to improved immune responses.
Now a new U. of I. study points to yet another benefit: a link between moderate
exercise and decreased inflammation of damaged skin
tissue.
“The key point of the study is that moderate exercise sped up how fast wounds
heal in old mice,” said researcher K. Todd Keylock,
who noted that the improved healing response “may be the result of an
exercise-induced anti-inflammatory response in the wound.”
Keylock, now a professor of kinesiology at Bowling Green State University,
conducted the research as a doctoral student while
working with Jeffrey A. Woods, a U. of I. professor of kinesiology and
integrative immunology and behavior.
While previous research conducted at Ohio State University demonstrated a
correlation between wound healing response time and
moderate exercise, that research did not reveal a physiological cause for the
reaction.
“That’s the key part that our study adds – that the acceleration and healing
were associated with decreased levels of inflammation,”
Keylock said.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/11/071128151747.htm


19. Bread to win:
Exercisers are always looking for an edge to improve performance. Some
experiment with new training methods while others invest in
the latest gadget or gear. Little do they know, the key to better performance
can often be found in their pantry. Eating the right
foods at the right time can boost energy, aid in muscle repair and delay
exercise-related fatigue.
Check out the list below for food choices that can help you get the most from
your workout without demanding lots of preparation.
You'll notice sports bars and sports drinks are absent from the list. While both
have their place in sports nutrition -- especially
during long bouts of exercise, when topping up energy stores is vital -- there
are plenty of real foods that offer the right
combination of nutrients and performance benefits for the active population.
CEREAL AND FRUIT
Cold or hot cereals are a good source of carbohydrates, which is the primary
energy source for workouts that last longer than a few
seconds. Whole-grain cereals like Total and Cheerios fend off hunger longer than
low-fibre brands -- just be careful as high-fibre
options can lead to mandatory bathroom breaks if you don't time your morning
snack and your morning workout properly.
More...from the National Post at:
http://www.nationalpost.com/life/health/story.html?id=81016


20. Digest Briefs:
* Effects of a Sports Nutrition Bar on Endurance Running Performance
The Access bar claims to contain adenosine antagonists and a precise mixture of
macronutrients that are purported to improve aerobic
performance by increasing fat metabolism and providing sustained exogenous
energy. The purpose of this research was to examine the
effect of the Access bar on endurance running performance. Twelve active,
healthy runners completed 5 sessions: a O2max test, a
30-minute familiarization session, and 3 experimental sessions. During each
experimental session subjects ran a self-paced,
simulated race on a treadmill (approximately 55 minutes) until they had
completed a set energy expenditure target (0.8368 kJ × 60
minutes × body mass). Fifteen minutes before exercise subjects received either
the Access bar and water, Uncle Tobys Peanut Butter
Muesli Bar and water, or Crystal Light, using a randomized, double-blind design.
Heart rate, oxygen consumption, respiratory
exchange ratio, and running speed were measured every minute during testing.
Blood lactate and rating of perceived exertion were
assessed at selected intervals; time to finish was also recorded. Analysis of
variance showed no significant difference between the
3 treatments in any of the measures. These results do not support the use of the
Access Sports Nutrition Bar to enhance endurance
running performance of approximately one hour.
Reference Data:Oliver, S.K., and M.S. Tremblay. Effects of a sports nutrition
bar on endurance running performance.
* Bioenergetic constraints on tactical decision making in middle distance
running.
Background: The highest velocity that a runner can sustain during middle
distance races is defined by the intersection of the
runner's individual velocity-time curve and the distance-time curve. The
velocity-time curve is presumably fixed at the onset of a
race; however, whereas the race distance is ostensibly fixed, the actual
distance-time curve is not. That is, it is possible for a
runner to run further than the race distance if he or she runs wide on bends in
track races. In this instance, the point of
intersection of the individual velocity-time curve and the distance-time curve
will move downwards and to the right, reducing the
best average velocity that can be sustained for the distance.
Methods: To illustrate this point, the race tactics used by the gold and silver
medallists at 800 m and 5000 m in the Sydney
Olympics were analysed. The paths taken by the runners were carefully tracked
and the total distance they covered during the races
and the average velocity they sustained over the distances they actually covered
were calculated.
Results: In both the Olympic 800 m and 5000 m finals, for example, the winner
was not the runner who ran at the highest average
velocity in the race. Rather, the winners of these races were able to husband
their metabolic resources to better effect by running
closer to the actual race distance.
Conclusions: Race results in middle distance running events are dependent not
just on the energetic potential of the runners at the
start of the race and their strategy for pace allocation, but also on the effect
of their tactical approach to positioning on the
total distance covered in the race. Middle distance runners should be conscious
of minimising the distance covered in races if they
wish to optimise their performance.
(C) British Medical Journal 2002.
* Q: Is it Earl Grey or English breakfast tea that can cause sore muscles?
A: There is one case report of a man who developed significant muscle pain and
cramping in reaction to Earl Grey tea (The Lancet,
April 27, 2002). We also have heard from a few readers who had similar problems.
Earl Grey tea is flavored with oil from the citrus fruit bergamot. This oil
contains bergapten, a natural compound that can block
the flow of potassium in and out of cells. Muscle cells rely on potassium flow,
so that might explain the connection. Most people do
not seem to suffer this kind of reaction.
* Farewell to sleep?
"For years, sleep researchers have been preaching the dangers of lost sleep:
People who are fatigued can't pay attention to routine
tasks, have trouble learning and are prone to a laundry list of health problems,
from depression to high blood pressure," Kathleen
Fackelmann writes in USA Today. "New research suggests an added risk to losing
sleep day after day: Humans and animals that have
chronic sleep deprivation might reach a point at which the very ability to catch
up on lost sleep is damaged, says Fred Turek, a
sleep researcher at Northwestern University in Evanston, Ill. ... So far, the
studies don't tell researchers whether the damage is
permanent. But they do suggest that people who go to work fatigued day after day
might perform consistently at a subpar level. 'They
may say, Hey, I'm doing fine. I don't need more sleep, even as their performance
on memory and attention tests goes down,' Turek
says."
* Sitting Up
by Coach Matt Russ
You can shave a considerable amount of time off of your bike split by knowing
when to change your riding position during a race. Up
to 90% of your resistance on the bike comes from the air around you and up to
60% of that may come from the torso. Your torso
position is critical for lowering aerodynamic drag; the more upright your
position the more aerodynamic drag you create.
On a tri bike the most aerodynamic position is obviously in the aero bars, on a
road bike it will be in the drops or lowest
position. There is a point where aerodynamic advantage decreases so much that it
makes more sense to “sit up” or assume a more
upright and powerful position. This point is usually around the 13 mph mark
considering no headwinds. Sitting up opens up the hip
angle and may move you slightly behind the bottom bracket. It is a more
comfortable and powerful position but considerably less
aerodynamic. When in your most upright position you want to relax your upper
body and rest your hands lightly on the top most
position or your bars or on the aerobar pads.
Now that you know when to sit up you can use this knowledge tactically. By
staying in your lowest position on long steady climbs
that allow you to maintain a speed, you are at a distinct aerodynamic advantage
over an athlete that is sitting up. This works in
reverse on steep, slow climbs in which speed drops below the 13 mph mark. By
sitting up (or not) at just the right time you can
begin to shave seconds, or even minutes, off of your bike split.
From the Sport Factory



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.

Saturday, December 1, 2007:
AGSI Canadian Cross Country Championships - Guelph, ON

Eilat BG Triathlon World Cup - Israel

Nike Team Nationals - Portland, OR

OUC Orlando Half Marathon - Orlando, FL

St. Jude Memphis Marathon - Memphis, TN

25th Winter Sun 10K - Moab, UT

Television - NBC
Hawaii Ironman - 4:30 to 6:00 pm ET


Sunday, December 2, 2007:
Fukuoka International Marathon - Fukuoka, Japan

Holualoa Tucson Marathon, Tucson, AZ

Marathon of the Palm Beaches - West Palm Beach, FL

Run to Victory Half Marathon, Randleman, NC

Standard Chartered Singapore Marathon - Singapore

Zappos.com Las Vegas Marathon - Las Vegas, NV


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

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

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