A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
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1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
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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0028567

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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
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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.
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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
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THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have NO personal postings this week.



THIS WEEK'S DIGEST ARTICLE INDEX:

1. I'm Not Really Running, I'm Not Really Running...
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. This Week in Running
4. Start sweating: A new bacterial strain may be flexing at your gym
5. The Importance of Dietary Alkalinity for Runners
6. Skip energy bars; a balanced diet is all exercisers need
7. Motivation, How to Get It and How To Keep It
8. Pregnant pause: Experts re-evaluate their recommendations for pregnant women
9. Canberra testing to find cure for Beijing
10. Female and male performance times
11. Raul credits ice baths and sleeping at high altitude for improved
performance
12. Exercise Helps Keep Your Psyche Fit
Exercise is an effective, cost-effective treatment for depression and may help
in the treatment of other mental disorders.
13. A Matter of Survival
Training to combat fatigue.
14. Fueling the Runner: Anti-Oxidants
Are they Buzz-worthy?
15. The Coaching Files: Setting Up a Swanky Indoor Training Space
16. Fitness trumps fatness in longevity study
17. Hyperoxic Training: Going Deep to Go Fast
18. Cold Season's Here
19. Menstruation & exercise
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Which of the following is the toughest endurance event?
Badwater Ultramarathon
Ironman Hawaii
Olympic Marathon
Olympic Triathlon
Tour de France?"

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:
"Will Paula Radcliffe win the women's Olympic Marathon in Beijing?"
Answers Percent
1. Yes 62%
2. No 27%
3. No opinion 12%


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. I'm Not Really Running, I'm Not Really Running...
BILL MORGAN, an emeritus professor of kinesiology at the University of
Wisconsin, likes to tell the story, which he swears is true,
of an Ivy League pole vaulter who held the Division 1 record in the Eastern
region.
His coaches and teammates, though, noticed that he could jump even higher. Every
time he cleared the pole, he had about a foot to
spare. But if they moved the bar up even an inch, the vaulter would hit it every
time. One day, when the vaulter was not looking,
his teammates raised the bar a good six inches. The man vaulted over it, again
with a foot to spare.
When his teammates confessed, the pole vaulter could not believe it. But, Dr.
Morgan added, "once he saw what he had done, he walked
away from the jumping pit and never came back."
After all, Dr. Morgan said, everyone would expect him to repeat that
performance. And how could he?
The moral of the story? No matter how high you jump, how fast you run or swim,
how powerfully you row, you can do better. But
sometimes your mind gets in the way.
"All maximum performances are actually pseudo-maximum performances," Dr. Morgan
said. "You are always capable of doing more than you
are doing."
One of my running partners, Claire Brown, the executive director of Princeton in
Latin America, a nonprofit group, calls it mind
over mind-over-body.
She used that idea in June in the Black Bear triathlon in Lehighton, Pa., going
all-out when she saw a competitor drawing close. She
won her age group (30 to 34) for the half-Ironman distance, coming in fourth
among the women.
More...from the NY Times at:
http://www.nytimes.com/2007/12/06/health/nutrition/06Best.html?_r=2&ref=health&o\
ref=slogin&oref=slogin


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Exercise May Speed Healing Time
Animal studies suggest that exercise may be even more important for older people
than for younger ones. A report from the
University of Illinois at Urbana-Champaign shows that exercise significantly
decreased wound size and increased healing rate in
older mice. However, exercise had little effect on the rate of wound healing in
young mice. (American Journal of Physiology -
Regulatory, Integrative and Comparative Physiology, November 14, 2007).
Mice ran on a treadmill at moderate intensity for 30 minutes a day for eight
days. They then were given four full-thickness skin
wounds and the rate of wound healing was checked daily for 10 days. Compared to
age-matched non-exercising mice, the older
exercisers healed faster.
The leading theory is that aging delays wound healing presumably because aging
causes your body to produce more free radicals that
damage the genetic material in cells. After
you eat, food travels into mitochondria, small areas in cells that turn food
into energy. They do this by removing electrons and
hydrogen from nutrients. The electrons then attach to oxygen to form free
radicals that stick to and damage the genetic material DNA
in cells. This can delay healing and presumably even shorten life. Exercise
causes the mitochondria to turn food into energy
without producing as many free radicals, and therefore could hasten healing from
any type of injury or illness.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. This Week in Running:
10 Years Ago- Kim Goff (USA) won the BET Run Barbados (BAR) Marathon for the
5th time, defeating
Gillian Horovitz (ENG), 2:57:19 to 3:03:26. Goff would win this
race six more times.
Eddy Hellebuyck (BEL) won the men's race in 2:31:12, a scant one
second over Hugh
Jones (ENG). It should be noted that Hugh has 23 marathon wins
to his credit, over
a period of 25y332d which is the #3 longest span for men.
20 Years Ago- Trevor Fieldsend (ENG) won the Firenze (ITA) Marathon in 2:16:33,
ahead of Italians
Alberto Lucherini (2:17:40) and Fausto Molinari (2:19:26). The
same pattern occurred
in the women's race with Carolyn Naisby (ENG) leading a string of
Italians, 2:33:23 to
2:44:17 for Lucia Bertelli and 2:46:47 for Paola Fedeli.
30 Years Ago- Ulf-Hakan Spik (FIN) won the Western Hemisphere (CA/USA) Marathon
in 2:17:48.5 while
2nd placer Ed Schelegle won the USA title with a 2:18:11. Joseph
Carlson (USA) was
3rd in 2:20:13 and Dave Babiracki (USA) was 4th in 2:20:38.
Jacqueline Hansen (USA)
won the women's race in 2:50:53 with Katherine Jewell (USA) next
in 3:01:35.
40 Years Ago- Bill Clark (USA) won the William Ruthrauff (PA/USA) Marathon in
2:24:22.8. He was followed
by Robert Scharf (USA) in 2:24:28.4, Herb Lorenz (USA) in
2:33:24, and Frank Pflaging (USA)
in 2:42:11. Author Tom Osler (USA) was 5th in 2:42:25 while USA
Olympian Ted Corbitt
was 7th in 2:52:51 (at age 48). Sue Morse (USA) was the first
woman finisher in 3:57:49.
This marathon is still active and is now known as the
Philadelphia Marathon.
50 Years Ago- Thomas Albert (AUS) won a 3 mile track race in Melbourne AUS with
a time of 13:25.9.
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. Start sweating: A new bacterial strain may be flexing at your gym:
When Kathy Magilton goes to a gym, she opens the door with her sleeve. She uses
hand sanitizer numerous times. She places a towel on
every bench she uses. She wipes down every machine with disinfectant before and
after she touches it - not to mention any phone she
uses while on the premises.
Even a few years ago, Ms. Magilton, a personal trainer, would have been
considered a fastidious, obsessive germophobe. But today,
she's merely exercising reasonable caution about her health and the health of
those around her.
The stakes are higher at gyms across North America this season, according to
health experts. In addition to the usual threats -
athlete's foot, colds and flu - experts say there could be another health danger
lurking at the gym.
A new strain of the bacteria called methicillin-resistant staphylococcus aureus,
or MRSA, is spreading fairly rapidly across Canada,
says Michael Mulvey of the National Microbiology Lab in Winnipeg.
The enclosed gym environment, with its bare skin, sweaty equipment and dirty
towels can be particularly kind to the bacterium, which
often shows up as skin lesions such as boils. While it may clear up on its own,
if left untreated it can infect the bloodstream,
urinary tract, lungs and heart.
So while gym-going has always been a communal experience, gym devotees are
increasingly aware of their responsibilities to each
other. "It's a shared experience," says Janet Emmett, the vice president of
association services and leadership development at YMCA
Canada.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/story/RTGAM.20071130.wldirtygym30/BNStory\
/lifeMain/


5. The Importance of Dietary Alkalinity for Runners:
Ok, you might be wondering. "What on earth is alkalinity and what does it have
to do with my running performance?"
Well, very simply it refers to a pH reading that is opposite of acidic. The pH
scale operates from 0 to 14 with 0 being the most
acidic reading and 14 the most alkaline. 7 represents a neutral level. When you
consume and digest foods they are broken down and
become acid-forming or alkaline-forming in your body. The difference between the
two is crucial to understand.
Naturally, your body wants to be slightly alkaline. However, there are specific
areas in your body which need to be slightly more
acidic, such as the stomach and urinary tract, in order to properly perform
their functions. Our most important tissue - the blood -
needs to be slightly alkaline. Specifically, it needs to be between 7.35-7.45.
I'd like you to consider all the arteries (blood vessels) in your body. The
blood vessels are your body's highways for transporting
your blood, or your "river of life". Your blood is what transports oxygen and
nutrients to all of your body's cells while helping
remove waste products produced in the cells. The blood is probably the most
important tissue in your entire body - without it
functioning properly, you die!
More...from Total Wellness at:
http://www.totalwellnessconsulting.ca/alkalinity_runners.htm


6. Skip energy bars; a balanced diet is all exercisers need
Energy bars. Performance drinks. Gels. Gu. Sport Beans. Shot Blocks. All doused
with a whey protein shake. By the time you're done
with the concoctions being marketed to help you work out, there may be half a
day's worth of calories consumed and not much to show
for it - aside from a bit of extra flab.
The landscape these days is thick with sometimes-conflicting advice about how,
what and when you should eat and drink to get the
most out of your workout: Exercising on an empty stomach burns more fat ...
eating fat before a workout burns more fat ... eating
right after a workout burns more fat ... not eating after a workout burns more
fat.
Gatorade and the other sports-drink companies make it seem as if casual sweating
requires an Olympic refueling. For the vast
majority of us, however, life can be simpler. Unless you are preparing for a
competition or an endurance event or exercising hard
for a long time, deciding what and when to eat is not complicated.
The "what" is plain old food, the stuff the nutrition bureaucrats keep lecturing
us about: fruit, vegetables, grains and protein, in
reasonable balance.
The "when" is whenever it feels right. Don't like to exercise on an empty
stomach? Have a small snack an hour or so beforehand.
Inclined to stomach cramps? Skip the pre-exercise fueling. Don't have time to
eat afterward? No worry. The standard trip to the gym
won't run you down enough to demand immediate attention.
When it comes to liquids, stick to water unless you are pushing beyond 90
minutes or so.
More...from the Denver Post at:
http://www.denverpost.com/ci_7607372?source=rss


7. Motivation, How to Get It and How To Keep It:
Motivation
Most days, you probably love running. Particularly when the weather's nice. When
you feel good. When everything's going well in your
life.
Then there are the other days. Days when it's pouring buckets of rain. Or below
freezing and snowing. Or maybe you've put on a few
pounds. You're feeling depressed. You're bored. You're tired. The last thing you
want to do is lace up your shoes and head out the
door!
Guess what? Everyone who runs has had those feelings at one time or another.
Even those elite, speedy athletes who win big races and
get paid to run. No one's immune to a lack of motivation. It happens to the
best. So, the first thing you must remember when you
start having these feelings is: you're not the only one! It helps to know others
out there have experienced the same feelings, and
have worked through them. You can, too!
Set a Goal
Think back to what first got you running. Something motivated you, didn't it?
Maybe you wanted to lose weight. Or you made a bet
with a friend that you could run a 10K. Or you ran in school and wanted to
recapture that feeling. Whatever the reason, your
motivation pushed you to succeed. You disciplined yourself to run be-cause you
had a goal.
Any runner will tell you that having a goal is the best motivation. World and
national class runners usually have goals relating to
racing. They want to run a personal record (PR) or they want to win a
championship race. Gordon Bakoulis, former editor-in-chief of
Running Times and a four-time Olympic Marathon Trials qualifier, motivates
herself to do workouts by thinking about "why" she's
doing the workout.
"I focus on my race goals. I don't do hard workouts just for the sake of doing
them; the purpose is to prepare for racing. I always
have a goal race or a series of races on the horizon that are my reason to train
hard."
More...from Road Runner Sports at:
http://www.roadrunnersports.com/rrs/content/content.jsp?contentId=300113


8. Pregnant pause: Experts re-evaluate their recommendations for pregnant women:
Eating for two may mean packing on a few less pounds if recent studies on weight
gain in pregnancy lead to a change in weight gain
guidelines, as many expect.
Since 1990, most U.S. doctors have followed weight gain recommendations put
together by the Institute of Medicine, an advisory
medical group of doctors and scientists.
The guidelines suggest that women with a normal body mass index gain 25 to 35
pounds when pregnant, while underweight women should
gain up to 40 pounds, overweight women 15 to 25 pounds and obese women 15
pounds. Similar recommendations are common in Britain;
slightly less weight gain is recommended in Canada, and about 10 pounds less is
the suggestion in Japan. The U.S. weight
recommendations were adopted with an eye to decreasing the number of low birth
weight babies.
But the guidelines are now being reconsidered in the wake of new data and the
worry by doctors that the weight-gain recommendations
have had unintended effects, leading to an increase in diabetes in pregnant
women, a greater incidence of preeclampsia, more
cesarean sections and a jump in the number of babies weighing more than 9
pounds.
"Since 1990, the demographics have dramatically changed. We're seeing an obesity
epidemic. We're seeing too many babies born too
large," says Linda Barbour, co-director of the Diabetes in Pregnancy and High
Risk Obstetric Clinics at the University of Colorado
and Denver Health Sciences Center. "There's also an appreciation that women who
gained too much weight (while pregnant) have a very
difficult time losing weight between pregnancies."
Even more worrisome: Some studies indicate that large babies may be at greater
risk for childhood obesity. An April study in the
American Journal of Obstetrics and Gynecology of more than 1,000 mothers and
their babies found that women who gained the
recommended amount of weight had four times the risk of having a child who was
overweight at age 3, than those who gained less
weight during pregnancy.
Barbour is among several researchers using a National Institutes of Health grant
to study fetal programming, looking at how fat
storage and possibly appetite is affected in utero.
More...from the Daily Camera at:
http://dailycamera.com/news/2007/dec/03/04pcov/


9. Canberra testing to find cure for Beijing:
SEVERAL of Australia's elite athletes are preparing for the extreme heat and
humidity expected at the Beijing Olympics.
Athletics Australia and the AIS have combined to invite the cream of
middle-distance runners to Canberra for a series of tests this
week to help their buildup to the Games in August.
National 800m champion Tamsyn Lewis said the tests, which have included
exercises to determine oxygen capacity and better ways to
deal with dehydration, had been vital in her preparation for the Games.
"It is a fantastic initiative by the AIS and Athletics Australia and we are
gaining so much valuable information that will help us
in Beijing," Lewis said.
"This has never happened before a Games that I've competed in and it shows just
how committed our federation is to making sure we
are best prepared. Athens was tough in 2004 but it's nothing compared to the
conditions we'll get in Beijing."
The week-long camp will culminate with a meeting at the AIS tomorrow.
Lewis will be tested for sweat loss and medical staff will determine ways she
can best avoid the severe cramping she suffered at
this year's world titles in Osaka.
More...from the Herald-Sun at:
http://www.news.com.au/heraldsun/story/0,21985,22843919-14822,00.html


10. Female and male performance times:
Female and male athletes seem to respond to training in a comparable manner. As
the quantity or intensity of training increases,
aerobic capacity (V02max) shoots upward, body fat tends to decrease, and
performance improves, regardless of gender.
In spite of these parallel responses, males frequently achieve better
performance times than similarly trained females. Part of the
reason for this is that males routinely engage in a perfectly legal, natural
form of 'blood doping'. The key male sex hormone -
testosterone - promotes the production of haemoglobin, the oxygen-carrying
protein found inside red blood cells, and testosterone
also increases the concentration of red cells in the blood. The key female sex
hormone, oestrogen, has no such effect. As a result,
each litre of male blood contains about 150-160 grams of haemoglobin, compared
to only 130-140 grams for females. The bottom line is
that each litre of male blood can carry about 11 per cent more oxygen than a
similar quantity of female blood.
Strangely enough, male world records at distances from 800 metres all the way up
to the marathon are also about 11 per cent faster
than female world marks. Is that just a coincidence, or does the 11 per cent
enhancement of blood oxygen in males produce the 11 per
cent improvement in running speeds? Since oxygen is needed to furnish most of
the energy required for endurance running, some
scientists have suspected that the 11 per cent oxygen difference is indeed the
key factor behind male-female performance variation.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0240.htm


11. Raul credits ice baths and sleeping at high altitude for improved
performance:
Raul Gonzalez's ice-cold precision on the soccer field is no fluke.
The Real Madrid striker is bathing in ice and sleeping in high-altitude
conditions, and he's off to his best start in nearly a
decade with eight goals in 14 Spanish league matches.
"I've done it because of the love I have for this team and this club, and I have
never thought about how it could hurt me," Raul
said Tuesday about his ice baths, which can last up to 10 minutes.
Spanish media recently reported that the 30-year-old striker had converted his
bedroom into a hypoxic chamber which simulates
high-altitude conditions.
The practice, which is used by some NBA and NFL teams, increases the number of
oxygen-rich red blood cells in the body to improve
endurance, reduce fatigue and speed up recovery.
Marathon world record holder Paula Radcliffe and rugby player Jonny Wilkinson
also enjoy ice baths, which can aid recovery and
improve respiration.
More...from the International Herald Tribune at:
http://www.iht.com/articles/ap/2007/12/04/sports/EU-SPT-SOC-Rauls-Regimen.php#en\
d_main


12. Exercise Helps Keep Your Psyche Fit:
Exercise is an effective, cost-effective treatment for depression and may help
in the treatment of other mental disorders.
Findings
You know that exercise is good for your body. Among other facts, exercise
decreases the risk of coronary heart disease and stroke
and related factors, decreases the risk of various cancers, lowers blood
pressure, improves metabolism, reduces problems related to
diabetes, assists in the maintenance of bone density, and improves your immune
system.
But did you know that exercise is also good for your head? The most common
treatments for depression, for example, are psychotherapy
or medication. Psychologists have found that exercise is a third successful
alternative. In a 1990 meta-analysis (an analysis that
statistically summarized eighty studies of exercise and depression), a research
team that included psychologist Penny McCullagh,
PhD, reached the following conclusions:
~ Exercise was a beneficial antidepressant both immediately and over the long
term.
~ Although exercise decreased depression among all populations studied, it was
most effective in decreasing depression for those
most physically and/or psychologically unhealthy at the start of the exercise
program.
~ Although exercise significantly decreased depression across all age
categories, the older people were (the ages ranged from eleven
to fifty-five), the greater the decrease in depression with exercise.
~ Exercise was an equally effective antidepressant for both genders.
~ Walking and jogging were the most frequent forms of exercise that had been
researched, but all modes of exercise examined,
anaerobic as well as aerobic, were effective in lessening depression at least to
some degree.
~ The greater the length of the exercise program and the larger the total number
of exercise sessions, the greater the decrease in
depression with exercise.
~ The most powerful antidepressant effect occurred with the combination of
exercise and psychotherapy.
More...from Psychology Matters at:
http://www.psychologymatters.org/exercise.html


13. A Matter of Survival:
Training to combat fatigue.
One of my first encounters with fatigue occurred when I had mononucleosis my
senior year in high school (that's what I get for
kissing that girl). I was so fatigued that I had to sit in the back of the
classroom so I could put my head on my desk and go to
sleep--forget about running during track practice. Running, even when healthy,
however, represents a different kind of fatiguel: an
acute, heavy, dead-legged feeling that makes you want to slow down, stop, and
sometimes--usually around mile 22 of the
marathon--curl up in a ditch and take a nap. Runners are as intimate with
fatigue as football players are with bruises or ballet
dancers with blistered toes: Fatigue is an entrance fee to success in our sport.
It's also a hot topic of scientific research. From a physiologist's perspective,
fatigue is the inability to maintain or repeat a
given level of muscle force production, resulting in an acute impairment of
performance, i.e., you slow down. Exactly why muscle
force production declines is a difficult thing to pin down. Because there are so
many things happening simultaneously when muscles
are working hard, it is difficult to determine the exact cause of fatigue.
Fatigue takes many different forms. Runners know that the
fatigue associated with the 800 meters is not like the fatigue associated with
the marathon. However, all causes of fatigue have one
thing in common: They lead to a decrease in effective muscle force production.
Fatigue is not something specific to slow or average runners. Even world record
holders fatigue; they just do it later in a run and
from a much faster pace than the rest of us. Indeed, fatigue is necessary to
protect our bodies from damage. However, the only way
to get faster is to cause some damage so the fatigue occurs at a faster pace. To
do that, you must repeatedly threaten the body's
survival with training stimuli so that your body adapts and physiologically
overcompensates. When the same stress is encountered
again, it does not cause the same degree of physiological disruption. In other
words, the body adapts to be able to handle the
threat.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=12449


14. Fueling the Runner: Anti-Oxidants:
Are they Buzz-worthy?
Any health conscious person is likely familiar with the benefits of antioxidants
in relation to cancer, heart disease, aging,
diabetes, and other disease related conditions. But have you heard the buzz
regarding antioxidants related to athletic performance?
Does exercise increase the number of "reactive oxygen species"? Does
supplementation prevent muscular damage response after an
event such as a marathon?
As the antioxidant story unfolds the question is, "Why not try to maximize
dietary antioxidant consumption?" Beyond running,
antioxidants should be consumed for disease prevention. However, for the
young-hearted who find it difficult to focus on long-term
health benefits, let us focus on the relationship of antioxidants and
performance.
Antioxidants protect runners from molecules called reactive oxygen species
(ROS). ROS are most commonly seen in the form of free
radicals and are produced as a normal part of metabolism. However, research has
shown that exercise increases the production of
ROS. The theory is that the increased production of ROS may "overwhelm" the
ability of the body to maximize its antioxidant
defenses. This can lead to cellular damage because of an increase in oxidative
stress on the body. This oxidative stress has been
linked to muscle damage, fatigue, and a reduction in immune function. (1)
Oxidative stress can potentially hinder performance capabilities. Antioxidants
provide your cells with protection against these
ROS. The ratio of the ROS produced by exercise to the ability of the body to
defend against ROS is important in preventing
oxidative damage. By consuming enough antioxidants one allows the body to work
against the cellular damage caused by ROS.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=12434


15. The Coaching Files: Setting Up a Swanky Indoor Training Space:
By Jim Rutberg, CTS Coach
Though we live for riding outdoors with the warm sun on our backs, at some point
in the year we each find ourselves an indoor
trainer in the basement, garage, or spare room. There's no doubt you're better
off riding than sitting on the couch until the
weather improves, but to maximize the benefits of your trainer time, it's
important to properly set up your indoor training space.
Step 1: Claim your space
I've noticed personally, and professionally as a coach, that people are more
likely to get on the trainer when the environment is
inviting and convenient. That means you should try to find a space where you can
leave the majority of your indoor training
equipment set up and ready to go at a moment's notice. If you have to drag the
trainer, TV, and bike from all over the house every
time you want to ride, you're not going to bother.
Step 2: Gather your gear
There are a few key items that make indoor training more comfortable, effective,
and even enjoyable:
1. Stationary cycling trainer (Blackburn Trakstand Ultra is my first choice,
followed by the fluid resistance version)
2. Front wheel block. Preferably, get one that allows for multiple wheel
heights.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=3120


16. Fitness trumps fatness in longevity study:
When it comes to living longer, fitness may trump fatness, U.S. researchers said
on Tuesday.
Men and women who were fit, as judged by a treadmill test, but were overweight
or obese had a lower mortality risk than those of
normal weight but low fitness levels, the study in the Journal of the American
Medical Association showed.
Exercise expert Steven Blair of the University of South Carolina and colleagues
tracked about 2,600 people age 60 and up, examining
how physical fitness and body fat affected their death rates over 12 years.
Those in the lowest fifth in terms of fitness had a death rate four times higher
than participants ranked in the top fifth for
fitness.
"Being fit provides protection against mortality in these men and women 60 and
older, whether they're normal weight, overweight or
obese," Blair said in a telephone interview.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSN0450613820071205


17. Hyperoxic Training: Going Deep to Go Fast:
Over the past decade, altitude and hypoxic training have progressively become
better known and even common among elite cyclists and
other endurance athletes. From the complete opposite spectrum comes the latest
reverse twist on altitude training, and that is to
use hyperoxia, or training in a higher-than-normal oxygen environment, as a
ergogenic aid.
With the off-season approaching in the Northern Hemisphere, I figure that it
might be fun to explore what new technologies or
training ideas might be on the horizon in the years to come. Some of the
articles might involve ideas that seem ridiculous or
impractical now for most of us, but that's what was once said about things as
mundane nowadays as a portable heart rate monitor
(Francesco Moser's use of a bulky wired HRM for his world hour record in 1984
was considered revolutionary, and helped to popularize
the concept of scientific training).
One such idea is the concept of hyperoxic training, doing your hard workouts
with a higher-than-normal amount of oxygen.
Altitude Physiology 101
The whole concept of exercise at altitude really first boomed in the period
prior to the 1968 Olympics in Mexico City. Since that
time, riders from Eddy Merckx in the 1970s, Francesco Moser in 1984 (both hour
records in Mexico City), and most recently Chris Hoy
in 2007 (Kilo record attempt at La Paz, Bolivia at 3500 m elevation) have
utilized the lower air resistance at altitude in their
attempts at peak performances. I recently discussed the timing of arrival to a
competition at altitude.
More...from Pez Cycling at:
http://www.pezcyclingnews.com/?pg=fullstory&id=5456


18. Cold Season's Here:
In last September's newsletter, I spoke about the "Annual Back-to-School Cold"
and how I was going to avoid it this year. So far, so
good, I've stayed healthy since. But a couple weeks ago, winter finally arrived
in Colorado with bitterly cold mornings, and sure
enough I started to see boxes of tissues appear throughout the office. The
related sound of honking noses and the sniffles could
only mean one thing, cold season had arrived.
Seeing all that Kleenex, I was reminded that athletes and active people like you
have to be vigilant about protecting yourselves
from catching the common cold during this time of year. That's because most of
you are undoubtedly taking a well deserved break from
intense workouts as you transition from this past year's training and ramp up
for 2008's goals. And while that sounds great in
theory, I know most of you have replaced the physical stress of training with
the stress of the holidays and many end-of-the-year
deadlines at work. Even worse, this packed schedule usually means that any
attempts to enjoy some regular exercise were tossed aside
well before the Thanksgiving holiday.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=3128&p=3122


19. Menstruation & exercise:
Why 'the curse' is often lifted for female athletes.
Absence or cessation of menstrual periods - technically known as amenorrhoea -
is a common problem among sportswomen competing at
high levels in any physically demanding sport, whether it be running, swimming,
cycling, martial arts or tennis.
Intense training of any kind places immense strains on many of the body's
systems. Physical and mental processes that regulate human
biological function can be disrupted and may then take the body on a journey it
was never designed for. One system, which is prone
to disruption - in women, at least - is the reproductive one. And when that
happens the first sign is usually interference with
normal menstruation.
However, I want to stress at the outset that this sort of problem is not an
inevitable consequence of strenuous exercise and that
reproductive health can be maintained if you know how far to push your body.
The first menstrual period of an adolescent girl is known as the menarche.
Studies have proven that intense exercise can delay the
onset of menarche by disrupting the hormonal patterns that control menstruation.
A girl who has not reached menarche by age 15 would
be considered abnormal by most doctors. But this does not necessarily imply that
she has a medical problem. She may be a late
starter for genetic reasons. Or it could be that her exercise habit has kept her
body fat levels below what is needed to trigger
menstruation.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0617.htm


20. Digest Briefs:
* Gadot launches low GI, tooth-friendly sweetener
Gadot Biochemical is introducing a sweetener that is suitable for diabetics
because of its low glycemic index (GI), while also
prolonging energy levels and avoiding tooth enamel erosion.
NRGylose, an isomaltulose sweetener, is digested slower than sucrose, resulting
in a low glycemic response but the same caloric
value as sugar. The energy is released over a longer period of time, and so
increases in blood sugar levels remain moderate as do
increases in insulin levels.
"This feature makes NRGylose an essential sweetener for diabetics and
pre-diabetics," said Ronny Hacham, VP business development and
marketing. "It also has great benefit in sport nutrition. A marathon runner can
maintain a constant blood-sugar level more easily."
* Scientific Journal Explains How Eritrea's Zersenay Tadese Runs So Fast
Zersenay Tadese won the bronze medal in the Athens Olympic 10,000, and has since
won two IAAF World Road Running Championships and
the World Cross Country Championships in Mombasa, Kenya, last March. Since
Athens, he's lowered his 10,000 best to 26:37.25. Now a
team of Spanish researchers thinks they know why. In tests in their Madrid
laboratory, they found that Tadese has the best running
economy (ie, lowest oxygen consumption at a steady, submaximal pace) of any
runner ever measured. Tadese consumes oxygen at the rate
of 150 ml/kg/km compared to the 192 of Frank Shorter, the 192 of a group of
elite Kenyans, and the 211 of elite Spanish distance
runners. The 5' 4", 119-pound Tadessse achieves this with a high but not
extremely high vo2 max of 83 ml/kg/min, and with a modest
hematocrit (43.7 percent) that the researchers believe indicates no blood
manipulation. What makes him so economical then? The
researchers think it's mostly due to his thin calf structure (that is, his low
body weight below the knee, and hence less mass to
move forward and back with each stride), about an inch less in diameter than
elite Spanish runners. Reported in the British Journal
of Sports Medicine
From Runner's World Magazine




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.

December 8, 2007:
Foot Locker Cross Country Nat'l Championships - San Diego, CA

Rocket City Marathon - Huntsville, AL

Rose Bowl Half Marathon & 5K - Pasadena, CA

Santa Monica-Venice Christmas Runs - 5K / 10K, CA

Sunmart Texas Trails Endurance Runs - Huntsville, TX

Tampa Bay Lightning Reindeer Run - Tampa, FL

Thunder Road Marathon - Charlotte, NC

Toronto Santa Speedo Run - Toronto, ON

USATF National Club XC Championships - West Chester, OH

December 9, 2007:
European Cross Country Championships - Toro, Spain

Honolulu Marathon - Honolulu, HI

Wellstone's Dallas White Rock Marathon - Dallas, TX

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.

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Runner's Web
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