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:
Shop Activa & Enjoy FREE SHIPPING on a $100 order

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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
www.facebook.com. Once you have your own space, search "Runner's Web" under
"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.
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If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
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Forums at: http://www.runnersweb.com/running/forum.html
or from our FrontPage.

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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
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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
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focus is recreational, advanced, or you are a
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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:
http://www.runnersweb.com/running/PRP_index.html .

Running Research News:
RRN's free, weekly, training update provides subscribers with the most-current,
practical, scientifically based information about
training, sports nutrition, injury prevention, and injury rehabilitation. The
purpose of this weekly e-zine is to improve
subscribers' training quality and to help them train in an injury-free manner.
Running Research News also publishes a complete, 12-page, electronic newsletter
10 times a year (one-year subscriptions are $35); to
learn more about Running Research News, please see the Online Article Index and
"About Running Research News" sections below or go
to RRNews.com.
Check out the article index at:
http://www.runnersweb.com/running/RRN_index.html

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have ONE personal posting this week.
ONE:
World Champion endorses Island Triathlon Series™
Hala Bissada, President & CEO of Island Triathlon Series™ (ITS) is very pleased
to announce 2007 World Champion, Chris McCormack's
enthusiastic support of the world's newest and most anticipated triathlon.
Chris remarks, "The opportunity to race in new Triathlon events in some of the
worlds most beautiful destinations is what keeps me
motivated. More so, beyond the scope of racing, I love to show new communities
the lifestyle that is Triathlon. When the Island
Eighty race presented itself, I saw this as a huge opportunity to throw my
weight behind an event that is exciting, new and touching
an area of the globe that is relatively new to our amazing sport. Life is about
making choices, and for those of us that compete in
Triathlon events, we have chosen to commit to a healthy lifestyle. This is the
beauty of my sport, that lifestyle is the driving
force behind everyone who competes and is primary ingredient behind the growth
of this sport globally. Lifestyle is everything and
Triathlon is a great lifestyle sport for everybody. Destination races such as
the Island Eighty event in Turks and Caicos will be
the future of this sport, and I am just excited and happy to be a part of this
event. I enjoy the athlete's positive attitude toward
our sport and what they bring to the communities that support these events."
The ITS power-house pro-athlete ensemble also includes the likes of Ironman
champions Chris Lieto, Chris Legh, Nina Kraft, Marino
Vanhoenacker and USA Long course champion Kim Loeffler.
The inaugural Island Triathlon Series™ takes place on March 29, 2008 on the
beautiful Turks and Caicos Islands of Providenciales.
The event will be broadcast to over 85 countries. For more information about
the event please visit www.islandtriathlonseries.com.


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Imagery in sport – how imagination can enhance performance
2. Running Times Newsletter
3. Dr. Gabe Mirkin's Fitness and Health E-Zine
4. Can Your Socks Make You Faster?
5. Following the Trail of Broken Hearts
A congenital cardiovascular abnormality has become a leading killer of young
athletes in the U.S. So why isn't more being done to
save those who have it?
6. A new addition to the protein group: water
If you want your protein in a bottle instead of on a plate, consult our
taste-test of five protein waters. But bear in mind: Most of
us get all we need from food.
7. The McMillan Performance Page: Payback Time
A two-week, scientific plan to optimize recovery after your marathon
8. Inspiratory muscle training as an ergogenic aid: the story so far
9. Runner Mutation
10. Automated computer calls get couch potatoes moving
11. Occasional fasting may have cardiovascular benefits
A study suggests that taking a short break from food may mean better health.
12. Aerobic and Anaerobic Capacity of Endurance Athletes
13. Audio Interview with Dr. Trent Stellingwerf
14. Exercising Our Immune System
15. Your Winter Running Plan
Try this 3-point plan over the winter months and come back strong in the spring.
16. This Week in Running
17. Running in Extremes - Emotion
The highs and lows of conception.
18. Food Rx: Eating for Injury Prevention
19. Physical Culture | Gear Test, Protein Shakes
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"How many miles will you have run in this year by the end of December?"

You can access the poll from our FrontPage ( http://www.runnersweb.com) as well
as checking the results of previous polls.

LAST WEEK'S POLL RESULTS:
"Which of the following is the toughest endurance event?
Badwater Ultramarathon
Ironman Hawaii
Olympic Marathon
Olympic Triathlon
Tour de France?"
Answers Percent
1. Badwater Ultramarathon 16%
2. Ironman Hawaii 16%
3. Olympic Marathon 3%
4. Olympic Triathlon 0%
5. Tour de France 66%


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. Imagery in sport – how imagination can enhance performance:
The progression of the human species has relied heavily upon our capacity to
look beyond where we are now. According to Dr Costas
Karageorghis, these same qualities of foresight and vision can be harnessed to
produce superior sporting performance. Sports
psychology is opening its doors to hypnosis.
Just as a bright and active imagination can facilitate progress in academic,
work-related and social domains, so it can facilitate
progress in sport. Indeed, 30 years of personality research in sport have shown
that the most common psychological characteristic of
elite athletes is high intelligence. You may find this quite surprising as
athletes are often teased by non-athletes as being
‘intellectually challenged’. However, top athletes regularly engage the right
side of their brain, the creative side that uses
images and abstract concepts, to practise skills and rehearse various scenarios
that are integral to their discipline. To assist you
and your athletes in harnessing the power of imagination, I am going to explore
recent research and practical applications of two
techniques that are often taught by sport psychologists: imagery and
self-hypnosis.
Understanding imagery and self-hypnosis
Mental imagery is the process by which we create or recreate experiences in the
mind using information stored in our memory. You
engage in imagery every time you have a dream, but this is an unstructured form
of imagery. Structured imagery is aided by a vivid
imagination, and the more control athletes have over their imagination, the more
they are able to control their performance.
Athletes vary greatly in their imagery ability and in the senses they engage
during imagery(1).
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/self-hypnosis-in-sport-35849


2. Running Times Newsletter:
* Training Tip of the Month - Screws in Your Shoes?
Around much of the United States, winter weather showed up in full effect this
month. The cold temperatures, long nights and
unshovelled sidewalks make the daily run a challenge for all of us - to the
point of being dangerous.
Many who fight chronic IT problems will find them flaring up this season, thanks
to the cold weather and uneven footing. Even a
runner with otherwise strong joints and tendons will have trouble avoiding
slipping and twisting ankles or falling on the ice and
snow.
Several shoe companies now make winter shoes - the equivalent of studded car
tires - but they can be expensive and there are fewer
choices as far as fit and pronation control. Luckily, there is a trusted
do-it-yourself method available, for those of us who are
too poor, too cheap, or otherwise unwilling to shell out the cash for these
specialty winter shoes. The instructions begin at your
local hardware store: buy screws!
Purchase a handful of 1/3" or 3/8" sheet metal screws, depending on the
thickness of your shoes' outer sole. You can use your
current pair, or an old pair of shoes, this trick does no permanent damage to
the shoes.
Using a drill, or a socket wrench or screwdriver if you have no drill, insert
the screws into the bottom of your shoe, ON the
treads, not in between them. Insert as many and in whatever pattern you wish,
depending on your needs and the size & shape of your
shoe and treads. Make sure you don't overtighten the screws as this will cause
them to pop out more quickly.
For illustrations, further advice and witty puns, visit Matt Carpenter's screw
shoe instruction page:
http://www.skyrunner.com/screwshoe.htm
* Q & A - Medical Corner: Cold Hands
Q: Cold Hands After Running: My hands are ice cold about 2 hours after my early
morning run every day I run. On off days, they are
still cold, but not ice cold. Is this normal?
I'm a 48 year old male and have been running for 3 years. I do take a blood
pressure pill every A.M. after I run to help control
high blood pressure. I run 5 miles at about 8 minute pace every time I run and
feel I'm in good shape.
--Greg
A: Cold hands may be a sign of poor circulation, spasm of the blood vessels due
to medications or a number of other causes, or may
be a completely normal occurrence. Good pulses at the wrist and good capillary
refill are findings with good circulation. You can
check your capillary refill by applying pressure to a fingernail; it should turn
white with pressure and rapidly (less than 3
seconds) return to normal color when pressure is released. It is possible that
your blood pressure medication may contribute to this
problem; discuss this with your physician.
During cool or cold weather, your body will decrease blood flow to the skin to
keep the core warm. This especially affects the upper
extremities, resulting in cold hands. The longer the exposure, the longer the
hands are colder than normal. If the cold hands are
associated with color changes and/or pain this may be a sign of a medical
problem. If there are no symptoms, don’t worry.
--Dr. Cathy Fieseler
Subscribe to the monthly Running Times Newsletter at:
http://lists.runningtimes.com/mailman/listinfo/running-announce


3. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Preserve Cell Mitochondria to Age Well
An exciting report from the University of Washington in Seattle shows how
exercise prolongs lives (Exercise and Sport Sciences
Reviews, April, 2007). The leading theory for aging is that mitochondria produce
oxidants that damage the DNA in cells to shorten
life. Mitochondria are parts of cells that convert food to energy. They function
by stripping off electrons and protons from food to
produce energy. When they do this, they end up with free electrons that
eventually attach to oxygen, which produces free radicals
that stick to genetic material in cells to cause permanent damage.
As you age, your muscles lose mitochondria and those that remain become smaller
so that they produce far more free radicals.
Anything that increases the size or number of mitochondria makes them function
more efficiently so they produce fewer free radicals.
This recent review shows that exercising as you age actually prevents loss of
mitochondria and can even make them larger so they
produce fewer oxidants.
This report is particularly significant because a recent survey of the world's
literature in the Journal of the American Medical
Association (February 28, 2007) showed that there is little evidence that taking
antioxidant supplements prolongs life, and they may
even shorten life. Apparently it is necessary to avoid production of oxidants,
not just to take antioxidants as a corrective
measure. On the basis of these studies, if you do not already have a regular
exercise program, check with your doctor for approval
and get started.
* Dear Dr. Mirkin: How long do muscles benefit from carbohydrate loading?
A: An important part of your energy for vigorous exercise comes from the sugar
stored inside muscle cells. When you run out of
stored muscle sugar, your muscles may hurt and be more difficult to coordinate.
Carbohydrate loading is a technique athletes use to
increase the stored sugar in their muscles. Four days before a competition, they
exercise vigorously and then for the next three
days, they eat their normal diet plus large amounts of extra carbohydrates in
foods such as bread, spaghetti and potatoes. A recent
study shows that after carbohydrate loading, the muscles will be full of extra
sugar for up to five days (European Journal of
Applied Physiology, February 2007).
At three, five and seven days of limited activity after the loading process, the
researchers cut out pieces of muscle and analyzed
the sugar content. Only at seven days post-loading did muscle sugar
concentrations drop significantly. This means that if your
competition is delayed, you can expect the effects of carbohydrate loading to
last up to five days.
* Wound Healing Time Increases with Age; Exercise Can Help
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.
* Dear Dr. Mirkin: Which is more important for a long life, weight loss or
exercise?
A: Being in shape helps to prolong your life, even if you are overweight and
even if you store fat primarily in your belly,
which is a major risk factor for diabetes, heart attacks, and probably certain
types of cancers (JAMA, December 5, 2007). As people
age, most gain weight and become progressively less active. Researchers at the
University of South Carolina in Columbia showed that
a person's fitness level was a far stronger predictor of premature death than
body fat. Those who were fit suffered less than half
the death rate of those who were out of shape. They also showed that those who
store fat primarily on their bellies are at
significantly greater risk for dying early and that people with abdominal
obesity who exercise are far less likely to die early than
those who did not exercise.
The authors describe fitness as walking briskly at least five days a week.
Abdominal obesity is defined as having a waist
circumference over 40 inches for men or 35 inches for women. In this study, the
least fit 20 percent had a death rate twice as high
as people who did 30 minutes of walking five days a week. Those who were more
fit had an even lower death rate. Furthermore,
higher levels of fitness were inversely related to all causes of death in both
the normal-weight and overweight groups.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


4. Can Your Socks Make You Faster?
This was the Year of the Compression Sock at the Hawaii Ironman. In past years
they were evident, but this year they seemed to be
every where. The accompanying picture of these elastic stockings was taken in
Kona on race day. The users say they improve their
performance by…
* improving venous return to the heart,
* preventing muscles from moving unnecessarily as with excess vibration meaning
less fatigue, and
* speeding recovery.
They also claim that wearing them on long flights as when going to Hawaii
reduces leg and foot swelling due to fluids pooling in
legs.
Elastic compression stockings have been around for a long time and used in the
treatment of several leg conditions such as blood
clotting in deep veins (“thrombosis”) and faulty valves in the veins with
weakened vein walls (“varicose veins”). The research
generally supports their use for such injuries, but do they improve athletic
performance such as the claims made above?
More...from Joe Friel's Blog at:
http://www2.trainingbible.com/joesblog/2007/10/can-your-socks-make-you-faster.ht\
ml


5. Following the Trail of Broken Hearts:
A congenital cardiovascular abnormality has become a leading killer of young
athletes in the U.S. So why isn't more being done to
save those who have it?
The kid's playing with me, William Batts figured. One second 17-year-old DeCarlo
Polk had gone up confidently for a jumper, his
chiseled 5' 9", 237-pound frame rising just beyond the free throw line in their
game of one-on-one. The next, he had tumbled to the
Nashville blacktop like a piece of laundry at the end of a dryer's cycle. Now,
on the afternoon of June 27, DeCarlo lay flat on his
back in the simmering heat. Real funny, the 37-year-old Batts thought. But then
he took a step closer and saw that DeCarlo's pupils
had rolled back into his skull, and he knew it was no joke.
Somewhere mid-jump the electrical signals that cued DeCarlo's heart to pump had
misfired terribly. Rather than flexing and
contracting rhythmically, his heart trembled like jelly in a shaken jar. His
left ventricle, the chamber that takes oxygenated blood
from the lungs and sends it through the body, stopped working, causing a
circulatory traffic jam. As blood piled up in the lungs'
capillaries -- vessels so small that red blood cells have to pass through them
single file -- water in the bloodstream breached the
capillary walls and settled into the air sacs of his lungs, spaces normally
reserved for oxygen. DeCarlo had stopped breathing and
started drowning.
More...from Sports Illustrated at:
http://sportsillustrated.cnn.com/2007/more/12/04/broken.hearts1210/index.html


6. A new addition to the protein group: water:
If you want your protein in a bottle instead of on a plate, consult our
taste-test of five protein waters. But bear in mind: Most of
us get all we need from food.
The recent launch of Kellogg's new protein water, Special K20, aimed at the
general consumer, has some nutritionists rolling their
eyes. "Most Americans get plenty of protein through their diet," says Nancy
Clark, a Boston-based sports nutritionist and author of
"Nancy Clark's Sports Nutrition Guidebook."
Bodybuilders who want extra protein to support and enhance muscle growth have
been the primary consumers of high-protein sports
products. But even for these athletes, she says, it's not difficult to add
protein to a normal diet.
In the U.S., the recommended dietary allowance for protein is 0.8 grams per
kilogram of body weight. For a 150-pound person, this
pencils out to about 54 grams of protein. (One simple way to calculate your
protein needs is to multiply your weight by 0.4. The
number you arrive at is roughly the number of grams of protein your body
requires.)
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-weigh10dec10,1,495656.story?coll=la\
-headlines-health


7. The McMillan Performance Page: Payback Time:
A two-week, scientific plan to optimize recovery after your marathon.
It's at this time of the year that marathon recovery, not marathon training,
takes center stage. The best recovery is one that
optimizes your musculoskeletal recovery yet also maintains your conditioning.
You've built superior fitness before the marathon and
you don't want to lose all of it and then have to start from scratch.
Research indicates that the muscle damage from running a marathon can last up to
two weeks. The research also indicates that
soreness (or the lack thereof) is not a good indicator of muscular healing. In
other words, just because you aren't sore anymore
doesn't mean that you are fully healed. This is the danger for marathon runners:
Post-marathon muscular soreness fades after a few
days but submicroscopic damage within the muscle cells remains. If you return to
full training too soon--running more and faster
than the tissues are ready for--you risk delaying full recovery and the chance
to get ready for your next goal.
The solution, it appears, is to recognize (and accept) that the muscles will
take a while to heal and to be prepared to take it easy
for the first couple of weeks (even longer if you're particularly sore after
your marathon). While the research isn't very promising
when it comes to things to do to relieve soreness and aid healing, a couple of
concepts appear to help. First, providing gentle
blood flow to the area helps bring healing nutrients into the muscles and also
helps to remove waste products and damaged tissue.
Walking and gentle massage can help, particularly in the first few days after a
marathon. Once muscle soreness has significantly
reduced (usually two to four days after the race), light jogging can commence.
The recovery program above forces a runner to let
muscles fully heal but also provides some light jogging to aid blood flow and
"feed the need" that we all have for our daily runs.
Just be mindful to run very slowly.
No runner wants to get super fit and then lose that during the recovery process.
But since you must reduce your training load
following your marathon, it can be tricky as to how much and how soon to insert
running into your post-marathon training.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=12469&c=2


8. Inspiratory muscle training as an ergogenic aid: the story so far:
Since the first reports of an ergogenic effect of specific inspiratory muscle
training (IMT) in the mid-1990s, researchers have not
only demonstrated its efficacy beyond reasonable doubt, but are also beginning
to understand how it works. Alison McConnell takes a
look at the latest thinking on IMT, its ergogenic benefits, and why serious
athletes neglect it at their peril...
Background
For those readers who are unfamiliar with IMT, we should perhaps take a small
step back in time to set the stage for the following
discussion. In the early days of research in this area, those of us with an
interest in ventilatory limitations to exercise
performance were viewed with what might politely be called scepticism.
The received wisdom has always been that there is no respiratory limitation to
exercise performance; after all, maximal oxygen
uptake is not limited by the transfer of oxygen across the lung, but by the
ability to transport and utilise it. This being the
case, what possible advantage could there be to increasing the ability of the
respiratory pump muscles to ventilate the lungs?
Furthermore, the respiratory muscles were thought to be ‘super human’, and
immune to fatigue, by virtue of their continuous activity
throughout life.
The first questions about these assumptions began to surface in the early-1990s,
when compelling evidence emerged that the
inspiratory muscles (specifically the diaphragm) exhibit fatigue in the same way
that other skeletal muscles do(1). This was
followed by evidence that the work and associated metabolic demands of the
inspiratory muscles during intense exercise were far
greater than anyone had anticipated(2). Not only that, but the inspiratory
muscle would ‘steal’ blood (and oxygen) from the
exercising limbs in order to meet their own metabolic demands(2).
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/ergogenic-benefits-of-inspiratory-muscle-trainin\
g-35875


9. Runner Mutation:
by Bob Schwartz
Mild mannered and reserved Clark Kent could enter a phone booth and come out as
Superman. Mr. Kent's inhibitions were swiftly cast
aside and amazing strength and courage were displayed. (Why Superman could let
bullets bounce off his chest and then duck when they
threw the empty gun at him - well, that remains a mystery.)
Many runners experience a similar metamorphosis when race day arrives. A phone
booth is not required. You simply enter the
port-a-jon and come out as Racing Machine. No flying cape is necessary, nor is a
large S emblazoned across your chest. Just give you
a race number and a few safety pins, tie a computer timing chip to your
shoelace, point you toward the starting line banner and, all
of a sudden, you undergo a personality mutation.
Your timid, demure, restrained nature is cast aside and you become an unabashed
member of the Emancipation from Decorum Club. No
longer do you feel uncomfortable about using a public restroom - the world
becomes your own little fire hydrant.
Neither tree nor corner alley nor patch of bushes is safe from an overloaded
bladder before or during a race. The world may be an
oyster for some, but it serves as a large lavatory for a racing runner.
More...from Road Runner Sports at:
http://www.roadrunnersports.com/rrs/content/content.jsp?parentContentId=400061&c\
ontentId=500061


10. Automated computer calls get couch potatoes moving:
Fitness research shows that when a computer talks the talk, even couch potatoes
can be persuaded to walk the walk.
Researchers at Stanford University, who studied sedentary people for a year,
found that automated exercise reminder phone calls had
about the same get-up-and-go power as calls from human counsellors.
"The recording had a very nice, kind of cheerleader voice. It sounded very
natural," said study participant Rita Horiguchi, who was
initially disappointed to be assigned to get computer calls.
"She would say things like, 'That's very good. I think you can go a little
farther next week.' So I would do a little bit more."'
Horiguchi was one of 218 adults over 55 in the San Francisco Bay area who took
part in the study, known as Community Health Advice
by Telephone, or CHAT.
The goal was to get them out walking at a brisk pace for 30 minutes most days,
or engage in some other medium-intense activity, for
a total of about 150 minutes a week.
The group was divided into three: people who got no calls, those who were called
by trained health educators and people who got
computer calls.
More...from CTV at:
http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20071206/computer_calls_0712\
06/20071206?hub=Health


11. Occasional fasting may have cardiovascular benefits:
A study suggests that taking a short break from food may mean better health.
The day-long, once-a-month fast many Mormons undertake as a part of their faith
may help explain the lower rates of coronary artery
disease in this population, according to a study presented at the American Heart
Assn.'s scientific sessions in Orlando, Fla., last
month.
"People who fast seem to receive a heart-protective benefit," said Benjamin D.
Horne, PhD, MPH, the study's senior author and
director of cardiovascular and genetic epidemiology at Intermountain Medical
Center in Salt Lake City.
Dr. Horne and his team analyzed data on 4,629 people who had coronary
angiography from 1994 to 2002 and another 515 undergoing this
procedure from 2004 to 2006. In the first group, 61% of those who were members
of the Church of Jesus Christ of Latter-day Saints
were diagnosed with coronary artery disease in comparison with 66% of those who
were not of this faith. The later group of patients
also was surveyed about religious practices. Approximately 59% of those who
fasted occasionally were diagnosed with a significant
blockage compared with 67% of those who did not.
More...from AM News at:
http://www.ama-assn.org/amednews/2007/12/17/hlsc1217.htm


12. Aerobic and Anaerobic Capacity of Endurance Athletes:
When you are new to endurance training your goal is to create an aerobic system
capable of functioning for the duration of the race
(regardless of pace).
First of all you would need to understand that the body uses two different
Energy systems:
~ Aerobic system - with oxygen
~ Anaerobic lactic system – without oxygen
We, Coaches understand the energy system capabilities and limitations to design
sequenced training programs. In teaching you to
listen to your body during training sessions, adjustments can be made in the
sequenced workout with careful understanding of the
energy system. Remember that all energy systems turn on at basically the same
time; intensive tempo running makes high demands on
both the aerobic and anaerobic and, thus, is a sharing system.
When some one asks you, “How much are you training?” they usually want to know
how far or how often you train each week. Not very
often will you be asked, “How hard are you training?”
Understanding the hardness or intensity of your training is the key to
understanding how a progressive, balanced training programme
is put together.
Check out the list below and get a better understanding of the systems:
More...from Endurance Coach at:
http://admin.eventdirector.net/resources/ENDUR/SITES/537/default.asp?PageID=1259\
5


13. Audio Interview with Dr. Trent Stellingwerf:
Dr. Trent Stellingwerf is a Senior Research Scientist in Performance Nutrition
at the Nestle Research Centre in Lausanne,
Switzerland. He holds a PhD in human biology and nutritional sciences from the
University of Guelph and a post-doctorate fellowship
from Maastricht University in Maastricht, The Netherlands. He currently has 15
research papers published in the area of high
performance nutrition and has written numerous articles for various running
magazines. As well he acts as a consultant for numerous
high performance athletes globally, including his wife, Hilary Stellingwerf, a
Canadian national team endurance athlete.
In this comprehensive two-part interview Dr. Stellingwerf discusses basic
nutritional strategies for athletes at all levels as well
as supplementation, ergogenic aids and recovery issues relating to sports
performance. Part 1 focuses primarily on basic nutritional
concepts for all athletes and part 2 on nutrition for the high performance
athlete. For athletes and coaches with nutritional
concerns or those simply looking for basic nutritional information, this
interview is a must.
Listen to the interview at:
http://www.athleticscoaching.ca/Default.aspx?pid=2&nid=106


14. Exercising Our Immune System:
Elite athletes - often perceived as the epitome of health and fitness - may be
more susceptible to common illness and are therefore
proving useful in helping scientists understand more about the immune system.
Nic West, a PhD candidate at Griffith University, has enlisted elite rowers to
help him study the role of salivary proteins that act
as a barrier to infectious agents such as respiratory viruses.
He said salivary proteins such as lactoferrin and lysozyme act to prevent
microbes from infecting the body and typically increase as
the body fights off infection. They have a direct antimicrobial effect and also
help modulate other aspects of the body's immune
response.
"We want to understand the mucosal immune system better and the factors that
increase a person's susceptibility to illness."
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/90649.php


15. Your Winter Running Plan:
Try this 3-point plan over the winter months and come back strong in the spring.
Winter is one of my favorite times to run. I'll take the beauty of fresh tracks
on new snow over slogging through heat and humidity
any day. But not everyone agrees. During my first year as a college coach, I had
a freshman who raced in the NCAA cross-country
championships but then disappeared for the next six weeks. When he returned, I
asked where the heck he'd been. "Coach," he said, "in
high school I always took a few months off after cross-country." My exasperated
reply was "This ain't high school!"
Needless to say, this freshman was a nonfactor in the track season. The fact is,
maintaining a base over the winter is critical to
successful spring running. During a long training hibernation, the principle of
reversibility kicks in: When exercise ends,
detraining begins. One study showed that with just seven days of not training,
blood volume dropped sharply. Loss of blood volume
directly affects your ability to perform aerobic work. Within three to six weeks
of inactivity, your fitness can drop to pretraining
levels.
Today, when I send my guys off for the winter break, I give them a gift: a
three-point plan to stay fit and come back fresh in
spring. So can you.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-267-269-12309-0,00.html?cm_mmc\
=training-_-2007_12_11-_-training-_-Your%20Winter%20
Running%20Plan
[Long URL]


16. This Week in Running:
10 Years Ago- Carsten Jørgensen (DEN) won the European XC Champs (POR) 9.3K by
one second over
Claes Nyberg (SWE). Sergey Lebed (UKR) was another three seconds
back. Josiane
Llado (FRA) won the women's 5.45K race in 17:20, well clear of
Elena Fidatov (ROM)
at 17:33 and Olivera Jevtic (SER) in 17:37.
20 Years Ago- Don Janicki (USA) won the San Diego Holiday Bowl (CA/USA)
Marathon in 2:12:06.
Jose Joao daSilva (BRA) was a distant 2nd in 2:15:18 and Ric
Sayre (USA) in 3rd
at 2:16:40. Maureen Roben (USA) won the women's race in 2:33:38
with Janine Aiello
(USA) and Elizabeth Baker (USA) following in 2:42:43 and 2:44:28.
30 Years Ago- Adrienne Beames (AUS) won the downhill Fiesta Bowl (AZ/USA)
Marathon in 2:46:32,
defeating American Sue Kinsey who clocked in at 2:46:54. Rob
Waugh won the men's
race in 2:21:27. Beames had claimed a WR for a marathon in
Australia that was essentially
a time trial and has not been accepted as a record.
40 Years Ago- Jim Freeman (CAN) won the Western Hemisphere (CA/USA) Marathon in
2:22:53.9 over
a pack of Americans led by Wayne VanDellen (2:23:30) and Robert
Deines (2:25:01).
Six-time Pike's Peak (CO/USA) Marathon winner Steve Gachupin was
9th in 2:31:57.
50 Years Ago- Osvaldo Suarez (ARG) won a 5000/10000 double over the weekend in
Buenos Aires ARG,
clocking 14:16.6 for 5000m and then coming back for a 29:39.6 for
10,000m.
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.


17. Running in Extremes - Emotion:
The highs and lows of conception.
I was so happy to be pregnant, even my daily run took on an ecstatic rush. My
legs felt surreally long, my shoulders winged, and
racing down the street, it seemed as if I were getting incrementally closer to
my child.
When I got the news, I immediately phoned my husband and friends. "You need to
lie down with your legs up in the air," joked one
friend. "And stay there for about a week." In the two years I'd tried to
conceive, I'd heard similar advice, along with warnings
against strenuous exercise, especially running. And I'd ignored it. After 20
years, my daily runs had become like periods of
motion-activated daydream--both fortifying and necessary--and I dreaded giving
them up.
When I went to the doctor to have my pregnancy confirmed, I was relieved when
she assured me that for the first trimester, running,
in moderation, was safe. My route traveled a picturesque set of Brooklyn streets
lined by brownstones. After a day writing at my
desk, the rhythm of my shoes lulled my mind to new patterns, and often, an idea
would bounce up, as if it had suddenly been
dislodged from a knot. So I'd continued the habit, but not without occasional
anxiety.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-243-297--10269-0,00.html?cm_mmc=wo\
men-_-2007_12_12-_-women-_-Running%20in%20Emotional%
20Extremes
[Long URL]


18. Food Rx: Eating for Injury Prevention:
As I write this, I'm in a wheelchair. It's the latest result of numerous knee
surgeries to repair my cartilage. I wish I could say
that I injured my knee doing something athletic and impressive, such as running
a killer speed workout, squatting six times my body
weight at the gym, or even winning the three-legged race at a summer picnic.
But I did it in my kitchen. I slipped on a phantom slick spot that mysteriously
evaporated within seconds. I landed on my knee hard.
I didn't know it at the time, but that quick, hard fall punched a hole in my
cartilage.
Ever since, I've been researching every conventional (and unconventional) way to
heal my knee. I've had state-of-the-art surgery.
I've taken supplements that I used to scoff at. I've changed my eating habits.
(No, I didn't give up chocolate.) In the process,
I've made some startling discoveries about nutritional remedies that can help
heal injuries and even prevent them in the first
place. Here's what's been working for me.
Eating for Injury Prevention
There's no doubt that smart training helps prevent injuries. But so will a
wholesome diet, filled with foods that will enable your
body to mount a strong defense against muscle strains and tears. Here are three
nutritional strategies to prevent injuries:
More...from Active.com at:
http://www.active.com/running/Articles/Food_Rx__Eating_for_Injury_Prevention.htm


19. Physical Culture | Gear Test, Protein Shakes:
PROTEIN shakes used to be favored mainly by muscle heads, avid strength
trainers who were looking to add bulk. But endurance
athletes have discovered the benefit of ingesting protein along with
carbohydrates after a challenging workout. In response, several
new ready-to-drink shakes have hit the shelves.
“The big craze is for runners, cyclists and triathletes to use these shakes,
helping them recover faster and exercise again sooner,”
said Thomas Chapple, a coach of endurance athletes in Mountain View, Calif., and
the author of “Base Building for Cyclists.” He
pointed out that they are easy to digest and a convenient way to replenish
muscle energy in the crucial 30-minute window after
exercise.
To see if these shakes did speed post-workout recovery — and to give them a
taste test — Molly Kimball, a multisport athlete and a
registered dietitian who works at Elmwood Fitness Center in New Orleans, drank
them after running, Spinning and strength training
for at least 90 minutes.
More...from the NY Times at:
http://www.nytimes.com/slideshow/2007/10/18/fashion/20071018_PHYS_SLIDESHOW_inde\
x.html


20. Digest Briefs:
* An Orange a Day May Keep Wrinkles Away
If you want younger looking skin, you may want to beef up on vitamin C-rich
foods. A recent study published in the American Journal
of Clinical Nutrition found that women who had a higher dietary intake of
vitamin C had fewer wrinkles than women who ate very
little foods containing the vitamin.
The results made sense to researchers, who say that vitamin C's antioxidant and
photoprotective properties play a role in collagen
synthesis.
The study also found that women's skin fared better when their diet was low in
saturated fats and carbohydrates. However, the study
also found that women's skin looked younger when they ate a diet high in
linoleic acid, an omega-6 fatty acid, found in many nuts as
well as sunflower and safflower oils.
The results are further evidence that what we eat affects how our skin ages, say
researchers.
From Vibrant Glow at: http://www.vibrantglow.com/



THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites*

December 16, 2007:
Fleet Feet Free Holiday Classic 3 Mile - Sacramento, CA

December 31, 2007:
Emerald Nuts Midnight 4 Mile Run - New York, NY

New Year's Eve 2 Mile Run - Sacramento, CA


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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