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
January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's Run
GoodLife Fitness - Coed or Women's Only
Visit www.GoodLifeFitness.com today to receive 3 FREE Visits!
Your 3 FREE visits include:
. A Visual Fitness Planner Consultation
. Fit Fix Orientation to learn how to exercise safely and effectively
. Access to all cardio and strength-training equipment
. Access to all of our world-class Group EXercise classes
. A copy of Living the Good Life audio CD
Get started today! Visit www.GoodLifeFitness.com Limited time offer.

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

8. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run
GoodLife Fitness - Coed or Women's Only
Visit www.GoodLifeFitness.com today to receive 3 FREE Visits!
Your 3 FREE visits include:
. A Visual Fitness Planner Consultation
. Fit Fix Orientation to learn how to exercise safely and effectively
. Access to all cardio and strength-training equipment
. Access to all of our world-class Group EXercise classes
. A copy of Living the Good Life audio CD
Get started today! Visit www.GoodLifeFitness.com Limited time offer.

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NEW THIS WEEK:
SpeedoUSA $6 Standard Shipping on All Orders through 1/31/08
http://clickserve.cc-dt.com/link/tplclick?lid=41000000023388905&pubid=2100000000\
0028567

I've created a Runner's Web Group on Facebook.
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first create a free Facebook account at
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"Groups". At the Runner's Web site, click "Join this
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

* ACTIVE.COM
RunnersWeb.com has teamed up with Active Trainer coaches to offer training
programs that are a balance of aerobic, anaerobic and
cross-training workouts. These training programs are built to get people of all
levels across the finish line. From the first timer
to the seasoned veteran you will find the right training plan for you. Good luck
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Training Log and Analysis:
Log your daily workouts and monitor your progress along the way.
Getting Started:
Set a realistic goal for training. Review the list of training programs
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Training:
Select the daily email to receive your training by the day or log on to your
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Sign up at: www.RunnersWebCoach.com OR
http://training.active.com/ActiveTrainer/listing.do?listing=51

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

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
From the beginning, the mission of the company has been to improve the lives of
individuals we work with through the application of
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focus is recreational, advanced, or you are a
professional racer, the coaching methodology employed by CTS will make you a
better athlete. Check the latest monthly column from
CTS at: http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

* Peak Performance Online
Peak Performance is a subscription-only newsletter for athletes, featuring the
latest research from the sports science world. We
cover the whole range of sports, from running and rowing to cycling and
swimming, and each issue is packed full of exclusive
information for anyone who's serious about sport. It's published 16 times a
year, including four special reports, by Electric Word
plc. Peak Performance is not available in the shops - only our subscribers are
able to access the valuable information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at:
Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

* Peak Running Performance
Peak Running Is The Nation's Most Advanced Running Newsletter. Rated as the #1
Running Publication by Road Runner Sports (Worlds
Largest Running Store) , Peak Running caters to the serious / dedicated runner.
Delivering world class running advice are some of
running's most recognizable athletes including Dr. Joe Vigil (US Olympic Coach),
Scott Tinley (2 Time Ironman Champ) Steve Scott (3 Time Olympian) and many more.
This bi-monthly newsletter has been around for over
13 years, and in the past two it has been awarded the "Golden Shoe Award" in
recognition of it's outstanding achievements.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
unningperformance.com
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 NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Marathon Runners: Beware Of Drinking Too Much Water
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. This Week In Running
4. Caffeine dehydration : Caffeine and alcohol - just how dehydrating are they?
5. Collapse in the Endurance Athlete
6. Plow Through the Season
The best way to run strong in the spring is to keep running through the winter.
7. Nutrition & Immunity in Sport
8. Stretching is for Everyday!
9. The Big Three - Key Running Sessions for Triathlon
10. Exercise is key to fending off Alzheimer's
11. Post-Marathon Recovery
12. Moderate Exercise Yields Big Benefits
13. Altered Cardiovascular Responses During Exercise Recovery In Undiagnosed OSA
Patients
14. Using Imagery to Make the Most of Indoor Training
15. Training Tip: Face What Isn't Working
16. Dr. Ekkart Arbeit Interview
17. Diet affects older men's weight training success
18. Aerobic and Anaerobic Capacity of Endurance Athletes
19. A Pain in the Butt.
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL: (Continued)
"What will your first competition of 2008 be?
Marathon
5/10K road race
Half-Marathon
Track race
Triathlon
Half-Ironman
Ironman
Other"

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


FIVE STAR SITE OF THE MONTH: Down the Backstretch
Down the Backstretch strives to be your first stop for information, results, and
comments about track and field and running in and
from Minnesota. Write us with suggestions, news tips, photos, and ideas ... and
feel free to comment on our posts for others to
read.
Visit the site at:
http://downthebackstretch.blogspot.com/


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


BOOK/VIDEO OF THE MONTH: Nancy Clark's Sports Nutrition Guidebook-4th Edition
About the Product
Boost your energy, manage stress, build muscle, lose fat, and improve your
performance with the all-time best-selling sports
nutrition guide!
Nancy Clark's Sports Nutrition Guidebook will help you make the right food
choices in health clubs, convenience stores,
drive-throughs, and your own kitchen.
Whether you're preparing for competition or simply eating on the go, let this
leading sports nutritionist show you how to get
maximum benefit from the foods you choose and the meals you make. You'll learn
how to eat before exercise and events as well as how
to refuel afterward for optimal recovery.
Updated and on the cutting edge, the fourth edition includes the latest sports
nutrition research on hydration and fluid intake,
vitamins, supplements, energy drinks, organic foods, and the role of
carbohydrate and protein during exercise. You'll also learn
about the new food pyramid and the American Heart Association's latest dietary
guidelines.
If you're seeking advice on losing weight, getting energized to exercise, or
improving your health and performance, Nancy Clark's
Sports Nutrition Guidebook has the answers you can trust.
About the Author
Nancy Clark, MS, RD, CSSD, renowned author and board-certified specialist in
sports dietetics, is known for her ability to translate
the science of nutrition for exercise and health into practical tips to enhance
performance, manage weight, and resolve eating
disorders. She has a private practice at Healthworks Fitness Center in Chestnut
Hill, Massachusetts, where she offers nutrition
consultations to both casual exercisers and competitive athletes. Her more
renowned clients have included members of the Boston Red
Sox, the Boston Celtics, and many collegiate, elite, and Olympic athletes from a
variety of sports. She is also an advisory board
member of Mizuno, Medical Wellness Association, and the Aerobics and Fitness
Association of America.
An internationally known lecturer, Clark has given presentations to professional
groups such as the American Dietetic Association
(ADA) and the American College of Sports Medicine (ACSM), as well as team talks
to athletes at Boston College and coaches with the
Leukemia & Lymphoma Society's Team in Training program. She offers workshops
nationally to health professionals with her sports
nutrition workshop series. As a result of her renowned work, her photo and
nutrition advice appeared on the back of the Wheaties box
after the 2004 Summer Olympics.
Clark received her bachelor's degree in nutrition from Simmons College in Boston
and her master's degree in nutrition from Boston
University. She completed her internship in dietetics at Massachusetts General
Hospital. She is a fellow of the American Dietetic
Association, recipient of its Media Excellence Award, an active member of ADA's
practice group of sports nutritionists (SCAN), and a
recipient of that group's Honor Award. In addition, Clark is a fellow of the
ACSM and a recipient of the Honor Award from ACSM's New
England chapter. She is also the recipient of the 2007 Simmons College
Distinguished Alumna Award.
Clark is the nutrition columnist for New England Runner, Adventure Cycling, and
Rugby and is a frequent contributor to sports and
fitness publications such as Shape and Runner's World. Clark also writes a
monthly nutrition column called "The Athlete's Kitchen,"
which appears regularly in over 100 sports publications and Web sites. She has
authored Nancy Clark's Food Guide for Marathoners:
Tips for Everyday Champions and The Cyclist's Food Guide: Fueling for the
Distance.
Clark has competed at the 10K, half-marathon, and marathon distances. She has
led many extended bike tours, including a Transamerica
Trip and other tours through the Canadian and Colorado Rockies. She has trekked
into the Himalayas and planned the high-altitude
menu for a successful expedition. Her newest sport is rowing. She and her
husband, son, and daughter live in the Boston area.
Table of Contents
PART I The Athlete's Training Table
1. Building Your Balanced Diet
2. Eating to Stay Healthy in the Long Run
3. Breakfast: The Key to a Successful Sports Diet
4. Meals Planning at Home, On the Road, and On the Run
5. Snacking Smarts
6. Simplifying Carbohydrate
7. Protein for Muscles and Performance
8. Replacing Fluids

PART II The Science of Eating for Sports' Success
9. Fueling for Exercise
10. Refueling During and After Exercise
11. Supplements, Performance Enhancers, and Sports Foods
12. Age-Specific Nutrition Needs

PART III Balancing Weight and Activity
13. Your Body: Fat, Fit, or Fine?
14. Adding Bulk, Not Fat
15. Losing Weight Without Starvation
16. Eating Disorders and Food Obsessions

PART IV Winning Recipes for Peak Performance
17. Breads and Breakfasts
18. Pasta, Rice, and Potatoes
19. Vegetables and Salads
20. Chicken and Turkey
21. Fish and Seafood
22. Beef and Pork
23. Beans and Tofu
24. Beverages and Smoothies
25. Snacks and Desserts

Words of Praise
"Nancy showed me how eating the right foods, at the right time, would both
enhance performance and create a leaner physique. Those
lessons, and many more, are included in Nancy Clark's Sports Nutrition
Guidebook. It's a must-read for anyone involved in sport and
fitness."
Jennifer Shultis
US Adventure Racing National Champion
Captain of Team Eastern Mountain Sports
"Nancy Clark understands what it takes to be properly fueled for peak
performance in any activity. Her experience as both athlete
and nutritionist helped in creating a book that will benefit any
athlete-serious, recreational, or weekend warrior.
Tommy L. Owens
National Training Coordinator for Team in Training
"The nutritional information in Nancy Clark's Sports Nutrition Guidebook helped
me accomplish a lifelong goal of not only skating at
the Olympics, but receiving the honor of becoming a silver medalist as well. I
highly recommend her book."
Kitty Carruthers Conrad
Olympic Silver Medalist
United States Figure Skating Hall of Fame Member
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=9780736\
074155

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. Marathon Runners: Beware Of Drinking Too Much Water:
Many runners know it's important to drink plenty of water during a marathon to
keep their bodies hydrated. However, drinking too much water during the course
of a 26-mile race can actually kill them.
This condition, hyponatremia, occurs when you have low sodium in your body,"
said Dr. James Muntz, internal medicine service chief with The Methodist
Hospital in Houston. "When sodium levels drop in the fluids outside the cells,
water will get in there and attempt to balance the concentration of salt outside
the cells."
The abundance of water will cause the cells to swell. Most cells can adapt to
change, however, the brain cannot. When this occurs in less than 48 hours, it
can be fatal if not treated immediately.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/01/080109195002.htm


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Walking for Fitness
Walking is a very safe sport because it rarely causes injuries. Running causes
injuries frequently because you take both feet off the ground at the same time
and land with a tremendous force that can tear muscles and shatter bones. On the
other hand, when you walk, you always keep at least one foot on the ground and
land with minimal foot strike force. If you want to walk to become fit, you
need to move fast. You should exercise vigorously enough to increase your heart
rate at least 20 beats a minute higher than when you rest. That means you will
be breathing harder and probably perspiring. There are two ways to increase
your walking speed. You can take longer steps or you can move your feet at a
faster rate. To lengthen your stride, swivel your hips so you reach out further
forward with your feet. This will cause you to twist your body from side to
side, which will tend to make you point your toes inward when your feet touch
the ground. When you point your toes in, you lose distance. Try to point your
toes forward with each step. To move your feet at a faster rate, you have to
move your arms faster. Every time you move one leg forward, your arm on the
same side moves back and the arm on the other side moves forward. Your legs
will only move as fast as you can move your arms. Bend your elbows so you can
move your arms faster. The fulcrum of your arm-swing is at your shoulder. The
straighter you keep your elbows, the longer it takes your arms to swing forward
and back. Bending your elbows shortens the swing and helps you speed up your
pace.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. This Week In Running:
10 Years Ago- Domingos Castro (POR) won the Cross Internacional del Calzado
(Fuensalida ESP) 11K by
a 36 second margin over Enrique Molina (ESP). Benedict Ako (TAN)
took 3rd, another
18 seconds back. Maria Conceiçao Ferreira (POR) won the women's
5.2K by 15 seconds
over Birhane Adere (ETH) and Beatriz Santiago (ESP) who were in a
virtual tie, the
nod given to Adere.
20 Years Ago- English swept the top three places at the Mallusk Crosscountry
(NIR) 8K with David Lewis
(ENG) leading the pack. Tim Hutchings was 3 seconds back while
Jonathan Richards was
another seven seconds back. Liz McColgan (SCO) took the women's
5K, winning handily
by 18 seconds over Jill Boltz (ENG) who had a similar margin over
3rd placer Anne
Buckley (IRL). This race is now known as the Belfast
International Crosscountry.
30 Years Ago- Miler Steve Ovett (ENG) won the Mallusk Crosscountry (NIR) 8K by
15 seconds over
Nathaniel Muir (SCO) who edged 3rd placer Paul Lawther (NIR) by
one second.
40 Years Ago- Chris Miller (CA/USA) won the PA AAU Championships 32 mile, held
in Palo Alto CA/USA
with a 3:30:40. Darryl Beardall (CA/USA) was 2nd in 3:20:50
while ARRS contributor Jack
Leydig placed 3rd in 3:31:20.
50 Years Ago- Ted Corbitt (NY/USA) won the Shanahan Catholic Club (PA/USA)
Marathon, held in Philadelphia
PA/USA with a time of 2:26:44. This race is now known as the
Philadelphia Marathon.
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. Caffeine dehydration : Caffeine and alcohol - just how dehydrating are they?
Do you do drugs? Think long and hard before you answer, because the answer is,
very probably, yes! Like it or not, alcohol and
caffeine are drugs that most of us consume regularly as part of our diet. Like
all drugs, they have side effects, one of which is
common to both - a 'diuretic' (waterloss) effect. But how strong is this effect,
and is a diet containing these drugs detrimental to
the goal of optimum hydration?
Trimethyl xanthine (more commonly known as caffeine) belongs to a family of
naturally occurring compounds found in a number of
plants. The most common sources of caffeine in western diets include coffee,
tea, cocoa and its derivatives (such as chocolate), and
kola nuts. Caffeine is also added to a number of carbonated beverages,
particularly cola drinks.
Part of the reason for the popularity of caffeine-containing beverages is that
caffeine is a central nervous stimulant. Caffeine
blocks the binding to nerve cells of a substance called adenosine, which
normally acts to slow down nerve cell activity. The
resulting increased nerve activity stimulates the release of the hormone
epinephrine (adrenaline) which, in turn, leads to such
effects as increased heart rate and blood pressure, increased blood flow to
muscles and the release of glucose by the liver.
Caffeine also increases brain levels of the neurotransmitter dopamine, which is
involved in cognitive (thinking) processes,
alertness and memory.
Caffeine is popular with athletes for a very different reason - it appears to
enhance performance (especially endurance
performance). The exact mechanism remains unclear, but its ergogenic properties
may be linked to a reduced rate of muscle glycogen
consumption during the initial stages of exercise, a lower perceived rate of
exertion (making strenuous efforts feel easier), or its
adrenaline-like effects, which stimulate more calcium to enter muscle cells
during contractions, thus boosting the potential power
of muscular activity. (For more detail on the ergogenic effects of caffeine, see
PP206, December 2004).
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/caffeine-dehydration.htm.


5. Collapse in the Endurance Athlete:
INTRODUCTION
Collapse is perhaps the most dramatic of all medical problems affecting
athletes. Though collapse can be seen in any athletic event
requiring maximal exertion, it is most common in endurance events, such as
marathons and triathlons. The incidence seems to increase
as the race distance, temperature, and humidity increase (O'Conner et al.,
2003).
In endurance events, about 85% of the cases of collapse occur after the athlete
crosses the finish line (Holtzhause & Noakes, 1997).
Most of these cases are benign and the athlete suffers no lasting deleterious
effects, but in some circumstances collapse can be
severe and life threatening. For this reason, medical personnel attending
endurance events or caring for these athletes should be
aware of the proper evaluation and management of the collapsed athlete, which
can sometimes be the difference between life and
death.
RESEARCH REVIEW
Defining Exercise-Associated Collapse
Exercise-associated collapse can be defined as the inability to walk unassisted,
with or without exhaustion, nausea, vomiting, or
cramps (Holtzhause & Noakes, 1997; O'Conner et al., 2003). An athlete who
collapses may have a body temperature that is normal,
high, or low. For the purposes of this article, exercise-associated collapse
excludes orthopedic conditions such as knee or ankle
injuries that could potentially prevent an athlete from walking unassisted but
can be easily distinguished from the more traditional
causes of collapse.
The conditions that usually cause exercise-associated collapse are relatively
few in number and can generally be grouped into benign
and serious conditions. The most common benign causes of collapse include
exhaustion, postural hypotension, dehydration, and muscle
cramps. Serious causes include hyponatremia, heatstroke, hypoglycemia,
hypothermia, cardiac arrest, and various other medical
conditions.
More...from the GSSI at:
http://www.gssiweb.com/Article_Detail.aspx?articleid=699&level=8&topic=1


6. Plow Through the Season:
The best way to run strong in the spring is to keep running through the winter.
Here's how:
By Ed Eyestone
If you're looking for a way to keep your training consistent when the snow
starts to fly, do what I did one record-setting bitter
winter: Move to Mexico. If moving south of the border isn't an option, you still
can maintain a high level of training throughout
the winter months-without saying good-bye to speedwork, tempo runs, or long
runs. You just need to be a little more flexible and
creative with your running regimen.
Speedwork, for example, doesn't strictly mean a track workout. You can take some
of your favorite track workouts on the road. In
general, this means running for time instead of distance. Yes, this will only
approximate the length of your repeats, but you'll
still strengthen your aerobic and anaerobic systems, not to mention your legs.
Hard-core winter runners also have to become weather watchers and build
flexibility into their training schedules. If a storm front
looks to be rolling in on the weekend, get your long run done on Friday. An
unexpected break in the weather might mean scheduling
that hard workout today rather than the day after tomorrow. And any time you're
running outdoors during these messy gray winter
months, assume you're invisible to traffic. Dress like a Christmas tree, wearing
as much reflective gear and as many light-producing
products as possible. Always run against traffic, and constantly think about
what you'll do if an oncoming car suddenly loses
control and starts sliding toward you.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-267-269-11113-0,00.html?cm_mmc\
=training-_-2008_01_01-_-training-_-Stay%20Sharp%20T
his%20Winter
[Long URL]


7. Nutrition & Immunity in Sport:
Prof Mike Gleeson
School of Sport and Exercise Sciences
Loughborough University
There is some evidence that athletes who are training hard may be at increased
risk of minor illnesses and infections. In
themselves, these are generally trivial, but they can interrupt training or
cause an athlete to miss (or under-perform in) important
competitions. Prolonged bouts of strenuous exercise, particularly if performed
without carbohydrate intake, and periods of hard
training with limited recovery and/or inadequate energy intake may compromise
the body's immune system, and high levels of stress
hormones reduce its ability to fight opportunistic infections including colds
and influenza. Adequate nutrition and in particular
appropriate intakes of energy, protein and micronutrients (essential vitamins
and minerals) are needed to maintain the body's
natural defenses against disease causing micro-organisms (pathogens).
It is important to remember that any sustained deficiency of an essential
vitamin or mineral will result in ill health and it is
extremely unlikely that an unhealthy athlete will perform to the best of his or
her potential. Therefore, the key to maintaining an
effective immune system is to maintain good levels of the nutrients that play an
essential role in immune cell functions. Inadequate
protein-energy intake or deficiencies of certain micronutrients (e.g. iron, zinc
and vitamins B6 and B12), decrease immune defenses
against invading pathogens and make the individual more susceptible to
infection. It is also worth remembering that certain
infections can also affect nutritional status by causing appetite suppression,
malabsorption, increased losses of endogenous
nutrients and increased nutrient requirements.
More...from LSSA at:
http://www.thelssa.co.uk/lssa/article/article.asp?article=276&t=na_newsletter


8. Stretching is for Everyday!
(HealthNewsDigest.com) - Research reports that regular stretching may be more
effective in preventing injuries than occasional
stretching and a review of 7 out of 9 studies indicates that regular stretching
improves sports performance. The Gatorade Sport
Science Institute just reviewed stretching literature for athletes and to- date
concluded, that stretching during a warm up appears
to increase flexibility and performance in most sports. My motto has always been
and continues to be "Stretching is for Everyday"
(almost every day, whether we have exercised or not!) June M. Lay, Lifestyle
Columnist - HealthNewsDigest.com
Every day we move, bend, sit, walk (crane our necks?) and repeat the same
movements during our day ( injuries like carpal tunnel)
which can tighten our muscles and cause what we call repetitive stress syndrome.
We may even sleep in the wrong position during the
night forcing our muscles to work harder to support our spine and hence, we wake
up feeling tight and stiff.
So, for those of us who stretch occasionally, rarely or never (I hope it's not
never!), here is my tip about stretching that I send
out at least once a year.
Why is stretching so important?
More...from Health News Digest at:
http://www.healthnewsdigest.com/news/Exercise_480/Stretching_is_for_Everyday.sht\
ml


9. The Big Three - Key Running Sessions for Triathlon:
Dave Green writes: "Cycling helps running performance but running does little to
improve your cycling" said an injured triathlete to
me recently. She was able to do bike training but unable to run for several
weeks and had noticed that her bike training, despite
not doing much more than usual, had improved significantly, on resumption of
running, within six weeks she had set personal bests
over three distances in run only races. When the reverse happens (you can run
but you can't ride) the cycling fitness plummets.
Armed with this information it became apparent to me that the triathlete should
limit his/her run training sessions to very specific
work for 3 reasons:
~ running does not aid cycling performance
~ as triathletes have to balance three sports good time management skills are
essential
~ I believe each of the three disciplines exerts a 'pull' away from the other
two if the balance of training is changed and one
discipline becomes too dominant
More...from TriFuel at:
http://www.trifuel.com/training/run/the-big-three-key-running-sessions-for-triat\
hlon


10. Exercise is key to fending off Alzheimer's:
It's an idea that 20 years ago would have caused "peals of laughter."
"A half an hour, three days a week, of exercise that's more vigorous than a walk
- so a brisk walk - is enough to reduce the risk of
Alzheimer's disease by about half," Kenneth Rockwood said yesterday.
"What was ridiculous 20 years ago is mainstream right now. I think we, as a
society, need to give thought to how we're going to act
on this," the Halifax professor of geriatric medicine and neurology told a crowd
gathered at the Art Gallery of Nova Scotia to mark
the launch of Alzheimer Awareness Month.
This year's campaign - Heads Up! for Healthier Brains - emphasizes the link that
healthy living, including exercising, eating well,
and keeping your brain active, has with preventing the disease. It also marks
the 25th anniversary of the Alzheimer Society of Nova
Scotia; about 14,000 Nova Scotians have the disease or other dementias.
Premier Rodney MacDonald showed up for the event, filling out an online pledge
at www.alzheimer.ns.ca to live a "brain-healthy
lifestyle."
"This is the time of year when people make resolutions, or commitments, to make
changes to their lives, and I can't think of a
better time of year to make a healthy-brain commitment," he said.
While MacDonald pledged to go for a weekly run, Rockwood drew laughter when he
said that might not be quite enough.
More...from Halifax Daily News at:
http://www.hfxnews.ca/index.cfm?sid=94801&sc=89


11. Post-Marathon Recovery:
By Susan S. Paul, MS
TSF Training Program Director
What do you do now that the race is over? Runners are great at planning their
training FOR the marathon: long runs, pace runs, track
work, hills, easy days, hard days, and tempo runs. Every detail is carefully
logged into a running journal: weather, heart rate,
nutrition, sleep, and the quality of the run; but what about recovery? Attention
to detail is a good trait for a marathoner because
the very best aid to recovery is a good training program before the marathon. A
good mileage base leads to faster recovery. However,
the recovery phase is important, so some time and attention needs to be spent
planning this phase as well.
There is no exact formula for the recovery phase of marathon training. Some
experts recommend one day of rest for every mile.that
would mean 26 days of "rest." Other experts suggest one day of rest for every
kilometer.or 42 days of "rest!" Rest, however, need
not mean no running, but rather a break from more intense training. The level
and fitness of the athlete, the course difficulty, the
temperature during the marathon, and whether or not you "hit the wall" will all
affect recovery time. Most experts do agree that it
takes a minimum of two to three weeks for the average runner to recover from the
marathon distance.
More...from Track Shack at:
http://www.trackshack.com/training_programs/training_talk_articles/recovery.php


12. Moderate Exercise Yields Big Benefits:
What's the key to looking and feeling better and enhancing your health?
Exercise.
Moderately strenuous exercise, about 30 minutes a day, can lead to enormous
benefits in terms of your mood, health, weight and the
ability to live an independent and fulfilling life. The exercise doesn't need to
be athletic or difficult. Studies have shown that
simply walking at a brisk pace for 30 minutes or more on most days can lead to
significant health improvements. Add simple
strengthening exercises two or three times a week and the benefits are even
greater.
The January issue of Mayo Clinic Health Letter lists some of the benefits of 30
minutes of exercise a day:
Lower blood pressure: A reduction of 5 to 10 millimeters of mercury (mm Hg) is
possible. In some cases, that's enough to prevent or
reduce the need for blood pressure medications.
Improve cholesterol: Exercise often increases the concentration of high-density
lipoprotein (HDL or "good" cholesterol in the
blood), especially when accompanied by weight loss. Exercise also helps reduce
triglyceride levels.
Prevent or manage type 2 diabetes: Exercise helps insulin work better, lowering
blood sugar.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/01/080104123421.htm


13. Altered Cardiovascular Responses During Exercise Recovery In Undiagnosed OSA
Patients:
A study published in the January 1 issue of the journal SLEEP finds that people
with untreated obstructive sleep apnea (OSA) have
altered cardiovascular responses during recovery from maximal exercise. These
results suggest an imbalance in the autonomic control
of heart rate during recovery, and may be an early clinical sign of the
progression of OSA.
The study, authored by Trent A. Hargens, PhD, of Virginia Tech, focused on 44
individuals: 14 overweight with OSA (OSA), 16
overweight without OSA (No-OSA) and 14 normal weight without OSA (Control). All
were between the ages of 18 and 26. The subjects
performed maximal ramping exercise testing on a cycle ergometer with five
minutes of active recovery. Exercise measurements included
heart rate, blood pressure, respiratory exchange ratio and oxygen consumption.
According to the results, in OSA patients, heart rate recovery was significantly
weakened compared to the No-OSA and control groups
throughout recovery. No differences were noted in the heart rate or blood
pressure response to exercise in any group.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/92865.php


14. Using Imagery to Make the Most of Indoor Training:
By Kate Gracheck, M.Ed., CTS Coach
When the weather doesn't cooperate with your training schedule, most people have
to resort to training indoors. While you may not
cherish the hours on the trainer or rollers watching old racing videos of the
Tour, Paris-Roubaix, or my favorite Breaking Away,
riding indoors can be an excellent time to begin incorporating sports psychology
techniques into your training.
Mental imagery or visualization is one of the important techniques that can help
you as you progress in cycling. Imagery is a
technique used to create or re-create an experience in your mind using your
senses, and it can be used to supplement physical
practice for a higher probability of success and achievement throughout your
cycling career. Imagery can be used for increasing
self-awareness, acquiring new skills, maintaining learned/old skills, increasing
self-confidence, regulating emotions, relieving
pain, enhancing preparation strategies and regulating arousal.
Mental imagery is as powerful as you make it, and just like riding a bike, the
more you do it, the more efficient and productive you
become. This means that you need to practice to make imagery a useful skill and
tool to improve your performance; and those hours on
a trainer are a good time to practice. Whether it is rain, snow or darkness
keeping you inside, you can use your mind to bring back
the sun, tree-lined roads, dirt trails or grassy hills that you love so much.
Not only can you hide from dull winter months and
summer storms in imagery sessions, but you can also begin to improve your riding
skills. Whether it is a tight corner, winding
descent or technical trail that you work through, imagery can help bring you to
a new level of riding. Imagery does not replace
physical practice, but when supplemented together, your level of riding is
greatly improved and success occurs more often.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=3192


15. Training Tip: Face What Isn't Working :
"Facts do not cease to exist because they are ignored."
-Aldous Huxley, Visionary writer
Endurance athletes are not your typical personality type. We don't need to set
new year resolutions. We don't need to be kicked in
the butt to get out and exercise and lose weight. We're well beyond that. No,
let's not worry about setting new year's resolutions.
Rather, let's examine how we can become a better athlete in 2008.
Endurance athletes are goal-driven, type A, intelligent people. But this doesn't
necessarily mean that we're doing what's needed in
our endurance training to get ahead. We are typically time-starved, busy people.
We balance work with family with training with
sleep with commuting with occasional recreation. We like to get in, do our
workout, and get out. We don't have to want to think
about what to do, for how long, at what intensity, with what form, etc. But this
is dangerous, as it too often leads to us doing
"the same ole, same ole" workout all the time. We get stuck in a rut and never
truly evolve as an athlete. Our performance
stagnates.
Rather than focusing on setting a new year's resolution, focus instead on
examining what's not working for you in your endurance
training. What are you doing year after year that is leading to the same ole,
same ole result? Perhaps it's more effective if you
look at what you're not doing year after year that is leading to the same ole,
same ole result.
Consider some common errors athletes repeatedly make in their training:
~ Spending too much time working on their favorite discipline
~ Not spending enough time on their least favorite discipline(s)
~ An over-abundance of group-based training
~ Neglecting the importance of strength work
~ Neglecting the importance of doing the appropriate amount of work in each
intensity zone (typically athletes are over-working one
or two zones, and under-working if not entirely neglecting other zones)
~ Neglecting the importance of proper technique in any discipline (Can you take
20 strokes or less per 25 meters of a pool? Do you
ride at 90 rpm on average? Do you run at 90 rpm on average?)
~ Not structuring their training so as to have big weeks of training followed by
recovery weeks of training
~ Not practicing in training what they will ask their bodies to do in racing
"Doing more of what doesn't work won't make it work any better."
-Charles J. Givens, author of Wealth Without Risk
We all like to work our strengths, because we are good at them. Are you doing
more of your strength than you are of your weakness at
the moment? Sure you are. But isn't winter the very best time to work on
bringing your weaknesses up to the level of your strength?
And then come summer time when race season is upon us you'll be that much better
of an athlete.
Face what isn't working in your training. Identify it. Change it. Improve upon
it. And you will ensure a successful year ahead.
From The Endurance Lab at Toronto SEMI at:
http://www.endurancelab.ca/


16. Dr. Ekkart Arbeit Interview :
Dr. Ekkart Arbeit was, for more than 25 years, involved in the competitive
sport system of the former East Germany. Initially
working in the area of competitive sports research in Leipzig, he later became
the national throws coach and then the GDR athletics
federation head coach. He has since coached in Greece, Israel and Italy and
today is working closely with the South African
athletics federation.
In this rare interview Dr. Arbeit discusses his history and background in the
German system and how he became involved in
competitive sports research. He also discusses the GDR youth development system,
and the various elements that led to the
development of the high performance athletics model that was so successful
through the 70's and 80's. As well he discusses
throwing-specific issues such as the role of maximal strength in the training of
throwers, specific strength and speed in the
throws.
Downlaod the podcast at:
http://www.athleticscoaching.ca/?pid=1&spid=81


17. Diet affects older men's weight training success:
Getting enough protein and moderate amounts of fat from food may help older
men's muscles respond better to weight training, a study suggests.Researchers
found that among 45 middle-aged and older men who went through a strength
training program, those with more protein in their diets tended to have a
greater short-term increase in testosterone levels right after their workouts.
This hormonal response, in turn, was related to greater gains in muscle mass
over 21 weeks of weight training.The findings suggest that adequate protein --
in the form of low-fat dairy and lean meat, for example -- will help older men
optimize their strength training, lead investigator Dr. Janne Sallinen told
Reuters Health. Sallinen, of the University of Jyvaskyla in Finland, and
colleagues report the findings in the International Journal of Sports
Medicine.It's known that people need sufficient calories and protein for their
muscles to respond well to strength conditioning. As men age, their muscle mass
and testosterone levels gradually wane; but there has been little research into
how diet affects older men's hormonal responses to weight training.
More... from Reuters at:
http://www.reuters.com/article/healthNews/idUSHAR06741620080110


18. Aerobic and Anaerobic Capacity of Endurance Athletes:
Coach Barbara writes: 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.
More... from TriFuel at:
http://www.trifuel.com/training/triathlon-training/aerobic-and-anaerobic-capacit\
y-of-endurance-athletes


19. A Pain in the Butt.
By Susan S. Paul, MS
TSF Training Program Director
As a Coach and a Massage Therapist, I have seen and treated many hamstring
injuries- including my own. Hamstring strains are a
common and all too recurrent running injury that is, quite literally, a pain in
the butt. A muscle strain is an injury that occurs
when the local mechanical limits of the muscle tissue are exceeded. Strain
injuries typically involve muscle fiber damage usually at
the site of the muscle and tendon junction. Hamstring strains most often occur
at their proximal attachment site located at the base
of buttock and the top of the leg. Runners are generally required to take a few
weeks to a few months off from training. Research
indicates that 1 out of 3 runners with hamstring strains will have a re-injury
within one year of returning to training. However, a
recent study by researchers from the University of Wisconsin, published in the
American College of Sports Medicine's Exercise and
Sport Sciences Reviews July 2006, offers great insight, hope, and implications
for new rehabilitation techniques. Read on if you
wish to prevent the dreaded "Pain in the Butt" Syndrome.
THE STUDY
Researchers from the University of Wisconsin used neuromusculoskeletal models to
track the activity of the hamstrings during the
entire cycle of the running gait. By utilizing these models, they were able to
pinpoint the exact site where hamstring injuries most
often occur, when during the running gait cycle injuries most often occur, and
why the hamstrings are so susceptible to strains
during running.
More...from Track Shack at:
http://www.trackshack.com/training_programs/training_talk_articles/%20pain.php




20. Digest Briefs:
* Medical myths that even doctors believe
People should drink at least eight glasses of water a day
This advice has been promoted as healthful as well as a useful dieting or weight
control strategy. But when the researchers looked
further, they found no medical evidence to suggest that anyone needs that much
water.
Vreeman thinks this myth can be traced back to a 1945 recommendation from the
U.S. Nutrition Council that a person consume 64 ounces
of fluid a day. But an important part of the Council's recommendation has been
lost over the years: that amount also includes the
large amount of fluid contained in food, especially fruits and vegetables, as
well as in the other beverages that people drink every
day.
The study authors note that drinking excess water can be dangerous, since it
could lead to the potentially fatal condition of water
intoxication.
* Absorb, Process, Persevere
By Coach Matt Russ
One of the key ingredients to being a successful athlete is not motivation, or
talent, or mental focus, it is the ability to learn
from your mistakes. Bad races happen to everyone and they will likely happen to
you at some point. A race is only "bad," however, if
you do not walk away some knowledge that will help you in the future.
Having worked with many elite athletes, I can tell you one of their key
charactoristics is the ability to absorb an injury, bad
race, equipment failure, or other setback, learn from it, and move on. I have
observed talented athletes that did not have this
ability fall by the wayside, victims to their own discouragement.
It is ok to be disappointed, but then you must look for answers. If it was
something out of your control such as a mechanical,
weather, or illness then you must simply shrug it off. There are numerous
accounts of unlucky athletes that stuck with their sport
and came back to achieve their goals. If it is a factor within your control,
break it down, come up with a plan over come it, and
keep moving forward. A successful athlete is like Teflon; they do not let
negativity stick to them.
Matt Russ has coached and trained elite athletes from around the country and
internationally for over ten years. He currently holds
expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA
Track and Field Coach. Matt is head coach and owner
of The Sport Factory, and works with athletes of all levels full time. He is a
free lance author and his articles are regularly
featured in a variety of magazines such as Inside Triathlon, and Triathlete.
Visit www.thesportfactory.com for more information or
email him at mailto:coachmatt@...

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


January 12, 2008:
15th Disney World Marathon - Orlando, FL

January 13, 2008:
Chevron Houston Marathon & Aramco Half-Marathon - TX
USA Half-Marathon Championship

PWN Egmond Half Marathon - Egmond aan Zee, Netherlands

Maui 5K / 15K, Kapalua, HI

P.F. Chang's Rock 'n' Roll Arizona Marathon - Phoenix, AZ

Spec-Savers Ironman 70.3 South Africa - Buffalo City, SA

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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