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
those of the Runner's Web. Visit the Runner's Web at http://www.runnersweb.com
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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
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Visit www.GoodLifeFitness.com today to receive 3 FREE Visits!
Your 3 FREE visits include:
. A Visual Fitness Planner Consultation
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. 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:
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New Arrivals from Nike With Web Exclusive Apparel and More!

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

5. Mississauga Marathon
The 5th anniversary edition of the Mississauga Marathon will be run on May 11,
2008 with the 10K the evening before on May 10th.
Register before February 6th to beat the price increase.
For more visit the race site at:
http://www.mississaugamarathon.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.
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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.

9. Watch over 50 IAAF Events Live and On-Demand.
World Championship Sports Network
ABOUT WCSN
World Championship Sports Network (WCSN) is the premier destination for fans of
Olympic and lifestyle sports, delivering an
immersive experience via exclusive live and on demand coverage of world class
competitions, interaction with top athletes and in
depth access to sports news and information year round.
WCSN offers comprehensive coverage of over 60 sports disciplines, through
exclusive long term programming agreements across a number
of key International Federations and National Governing Bodies. Major
championship events in sports ranging from Athletics (Track &
Field), Skiing, Swimming, Gymnastics and Cycling to Volleyball, Karate and
Taekwondo are featured online at
http://tinyurl.com/ysnvnh and on television via WCSN's weekly syndicated
television program, World Championship Sports, available in
more than 45 million US households. WCSN also markets Olympic sports in
partnership with International Federations, National
Governing Bodies, local organizations, clubs, sponsors, and through related
websites and publications.
WCSN is dedicated to providing year round, in depth coverage of these important
and exciting sports to reach millions of fans around
the world for whom they represent a way of life. WCSN is committed to expanding
the audience by delivering programming that
exemplifies the best of the human spirit. WCSN enables fans to interact with
world class champions as well as get to know the up and
coming athletes through blogs, interviews and their broadcast commentary.
Consistent with the world class caliber of the sports it celebrates, WCSN
delivers high quality production values, leveraging
state-of-the-art-technology and next generation distribution platforms to
provide an immersive, interactive experience available
anytime, anywhere.
Visit WCSN at:
http://tinyurl.com/ysnvnh

10. Canadian Running Magazine:
Subscribe at:
http://www.runnersweb.com/running/CanadianRunner.html

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NEW THIS WEEK:
Watch the webcast of the London Marathon FREE on WCSN this Sunday.
Sign up at:
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New Affiliates:
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About FRS and Lance Armstrong
Lance's relationship with FRS is more than an endorsement deal, it's a
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I've created a Runner's Web Group on Facebook.
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

* ACTIVE.COM
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Sign up at: www.RunnersWebCoach.com OR
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* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
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Associate with the University of California, San Diego. Her
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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
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swimming, and each issue is packed full of exclusive
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year, including four special reports, by Electric Word
plc. Peak Performance is not available in the shops - only our subscribers are
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Check out our article archive from Peak Performance Online at:
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Visit the PPO site at:
Peak Performance Online:
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* 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.
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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 NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Changing Speeds to Go the Distance
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. How Stretching Can Explode Your Muscle Growth
4. Caution on cancer exercise link
Prostate cancer patients have been told to carry on exercising despite research
in mice which appears to suggest it speeds the
growth of tumours.
5. Strive for Quality
Learn strategies to help you optimally prepare yourself for competition.
6. Cycling - Interval Training
7. Running through cancer
8. Vitamin pills 'increase risk of early death'
9. This Week in Running
10. Fueling the Runner: Flaxseed
11. Running Times Newsletter
12. Get Rolling with the Run
13. Training Tips to Help Triathletes Reduce Overuse Injuries
14. Marathon runners: Metabolic markers of peak performance
15. 5K race begins here
Start today and you'll be at the finish line in eight weeks.
15. Tracy Montgomery's Sports Injury & Treatment Column: Iliotibial Band
Friction Syndrome
16. Keeping The Bounce Where It Counts
Fit is crucial when shopping for a sports bra.
17. Aerobic Exercise Boosts Older Bodies And Minds, Review Suggests
18. Eliminate Rubber Legs By Trish Massart
19. Owner's Manual: Sharpen the 90%
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"What is the highest mileage you have run in one week this year?"

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:
"Have you ever run the Boston Marathon?"
Answers Percent
1. Yes 61%
2. No, but I am running it this year 3%
3. No 35%


FIVE STAR SITE OF THE MONTH: Tim Don - World Triathlon Champion 2006
As a junior, Tim was soon marked out for great things. His swift and easy
running style made him ideally suited to take his place in
the new wave of triathletes who used their pace in the third discipline to
distance their cycling and swimming peers.
Bad luck was never far from the heels of the young Don however, with stolen
bikes and crashes all looming large in his early career.
One aspect of his abilities was never called into question: stomach for the
fight. He quickly gained a reputation for being one of
the bravest emerging talents, often attacking from the front on the bike to stir
up the action. His willingness to take races by the
scruff of the neck often left him staring at silver medals rather than gold, as
more canny rivals took advantage of his enthusiasm
to split the field, but a strong character was starting to shine through.
Those 2nd places were beginning to make Tim look like the nearly-man. A Silver
at the 1998 European Junior Duathlon Championships
was followed by another at the same season's European Junior Triathlon
Championships. Fortunately for Tim, his family and
supporters, they were merely indicators of the good things to follow, as he
shrugged off those disappointments to become World
Junior Triathlon Champion.
He made a quiet but successful transition to the senior ranks, featuring in
1999's ITU World Cup series. In losing out to Spencer
Smith in a thrilling finish to the Windsor ITU race that still lives in the
memory of the huge crowds who lined the streets below
the castle, Tim displayed the guts that he would need to call upon again and
again.
Read more about Tim Don at:
http://www.timdon.com

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

BOOK/VIDEO OF THE MONTH: 30 Years of the Ironman Triathlon World Championship
Available May 13, 2008 - Pre-order Now!
Buy the book at Amazon.com at:
http://www.amazon.com/exec/obidos/ASIN/1841261149/runnersweb/102-0182896-9006569\
?v=glance&s=books

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. Changing Speeds to Go the Distance:
An Olympic hopeful shares her tips for becoming a better runner
SARA HALL experienced an instructive epiphany in 2006. In the fall, she’d won
the national road-running championship for 5K (3.1
miles), a distance she specialized in at Stanford. At the time, she considered
herself a 5K runner. So did everyone else.
few weeks later, everything changed when she won the Fifth Avenue Mile in New
York, a glamour event in American road racing.
“Afterward, I thought, ‘That’s my distance,’ ” she said. “It plays to my
strengths. I loved the fast pace. I’m not a patient
runner.”
Today, Hall, 25, is laser-focused on training for the 1,500 meters (0.93 mile)
in hopes of making the United States Olympic team in
middle distance running.
She and her coach, Terrence Mahon, who also coaches Hall’s husband, Ryan Hall,
the winner of the United States Olympic team men’s
marathon trial, have increased her speed work and reconfigured how much she’s
running and her intensity.
“Her work capacity has gone through the roof,” Mahon said, and she can run
greater distances faster than ever before. Which makes
her current regimen a good model for how recreational runners — not just the
elite — can get swifter and sharper, and perhaps even
decide that they have been racing the wrong distance all along.
More...from the NY Times at:
http://www.nytimes.com/2008/04/17/fashion/17fitness.html?_r=1&ref=fitnessandnutr\
ition&oref=slogin


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* How Exercise Prevents Diabetes AND Preserves Your Brain
Several studies show that vigorous exercise can help to prevent and to treat
diabetes. A recent study from the University of
Missouri in Columbia helps to explain why (American Journal of Physiology -
Regulatory, Integrative and Comparative Physiology,
April 2008).
The vast majority of people who have diabetes do not lack insulin. Their disease
is caused by an inability to respond to insulin.
Since their cells do not respond to insulin, blood sugar levels rise and damage
their cells. By studying blood flowing to and from
the hind legs of obese rats, researchers found that acute muscle contractions
markedly increased the passage of sugar into skeletal
muscles, and markedly increased the flow of electrons in mitochondria.
Muscle cells have anywhere from six to thousands of tiny inclusions called
mitochondria. Mitochondria convert food to energy by
shuffling electrons from the building blocks of food.
Each movement of electrons supplies more energy. However, in converting food to
energy, some electrons end up attached to oxygen to
produce reactive oxygen species (ROS) that stick to your DNA and proteins to
damage them, preventing insulin from doing its job of
driving sugar into cells and shortening cell life. When a muscle contracts, it
shunts electrons away from oxygen so that fewer
reactive oxygen species are formed.
Furthermore, this same process protects brain function and helps to prevent
strokes, Alzheimer's and Parkinson's diseases. A study
from Semmelweis University in Budapest
shows that the lowering of ROS levels with exercise helps to prevent loss of
mental function (Applied Physiology, Nutrition and
Metabolism, October 2007).
More than 80 percent of diabetics die of heart disease. If you are at high risk
for diabetes or are already diabetic, check with
your doctor and perhaps get a thallium stress test to check out the condition of
your heart. If you pass the test, you should try to
exercise as much as possible.
* Dear Dr. Mirkin: Are organic foods more nutritious than those grown
conventionally?
Perhaps, but since the average North American eats far more food than is
necessary, it is doubtful that adding more nutrients to the
diet will have much effect on health. A review
of 97 scientific papers shows that organic food has higher levels of eight of 11
nutrients studied, including greater concentrations
of polyphenols and antioxidants (The Organic Center's State of Science Reviews,
March 2008).
However, we don't know how much of these nutrients the body requires. With 35
percent of the population becoming diabetic, 91
percent developing high blood pressure, 78 percent
having high cholesterol levels, and 40 percent dying of heart attacks and
strokes, I think it is more important to focus on the
lifestyle factors that cause these health problems: overeating; eating too much
meat, saturated fat, partially hydrogenated fats and
refined carbohydrates; not eating enough vegetables; exercising too little;
drinking too much; and smoking. Enjoy organic products
if they fit into your budget, but you harm yourself if the higher cost causes
you to eat fewer fruits and vegetables.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. How Stretching Can Explode Your Muscle Growth:
Not only is stretching important for flexibility, it is CRITICAL for massive,
rapid muscle growth!
When you think about gaining muscle, stretching is probably not the first thing
that pops into your head. But did you know that
stretching plays a critical role in building muscle?
Every muscle in your body is enclosed in a bag of tough connective tissue known
as fascia. Fascia is important for holding your
muscles in their proper place in your body.
But your fascia may also be holding back your muscle growth. Think for a moment
about your muscles. You train them and feed them
properly. They want to grow and will grow but something is holding them back.
They have no room to grow!
Because fascia is so tough, it doesn't allow the muscle room to expand. It is
like stuffing a large pillow into a small pillowcase.
The size of the muscle won't change regardless of how hard you train or how well
you eat because the connective tissue around your
muscles is constricting the muscles within.
The best example of this is the calf muscle. The lower leg is riddled with
fascia because of its tremendous weight-bearing duties in
the body. It is because of this fascia that many trainers have great difficulty
developing their calves.
The solution: stretching.
Stretching is one of the most under-utilized techniques for improving athletic
performance, preventing sports injury and properly
rehabilitating sprain and strain injury. Don't make the mistake of thinking that
something as simple as stretching won't be
effective.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2008/rw_news_20080415_TSH_Muscle_Growth.h\
tml


4. Caution on cancer exercise link:
Prostate cancer patients have been told to carry on exercising despite research
in mice which appears to suggest it speeds the
growth of tumours.
The US study found tumours expanded twice as fast in mice given exercise wheels
compared to those without.
The researchers said improved blood flow to the tumour was a possible cause, but
encouraged patients to remain active.
Sedentary lifestyles raised the risk of other serious diseases, they said.
The results of the mouse experiment, presented at a US cancer conference, could
actually help reveal ways to improve prostate cancer
treatments, said researchers from Duke University Medical Center.
The research team implanted 50 human prostate tumours into mice and then placed
half of them in cages where exercise was impossible.
The remainder were allowed to run for an average of half a mile a day.
Dr Lee Jones, one of the researchers, said: "Our study showed that exercise led
to a significantly greater tumour growth than a more
sedentary lifestyle.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/7343146.stm


5. Strive for Quality:
Learn strategies to help you optimally prepare yourself for competition.
In this column, learn strategies to help you consistently make training a
physical, technical and mental endeavor and prepare
yourself for competition. We have touched on this subject before in this column
but it bears repeating—over and over again, if
necessary. This fact struck me as I was talking with an athlete this past week.
He’s an elite level athlete with a realistic
opportunity to represent his country in the Olympics, which would be the
fulfillment of a lifelong dream. With this goal within his
reach, you would think he would have every reason to be motivated, focused and
purposeful about his daily training. Yet, he
admittedly struggles with these things, almost on a daily basis. This got me
thinking about athletes in general—what keeps you going
and how can you stay focused and motivated given that this is even a challenge
for some of the best athletes in the world.
In this column, we are going to take a look at why the notion of purposeful,
quality training is so important and identify specific
things you can do to enhance your daily training. We’ll discuss strategies to
help you consistently make training a physical,
technical and mental endeavor by bringing intensity, effort, purposefulness and
quality into the practice arena—qualities that are
needed to prepare yourself optimally for when it comes time to compete. And, for
the next issue of the PTJ, I’m going to call on you
to provide further strategies that
you have found effective.
More...from NCSA at:
http://www.nsca-lift.org/Perform/articles/070207.pdf


6. Cycling - Interval Training:
How red-hot interval training fires up performance in seasoned cyclists.
High-intensity interval training is known to boost endurance performance, but
not much is known about which type of high-quality
interval training produces the largest performance gains, especially in
well-trained athletes. The optimal intensity and duration of
intervals, as well as the length of the recovery period between intervals, have
been largely unknown.
This lack of clarity around interval training has been particularly apparent in
the field of endurance cycling. Only one published
scientific study has taken a close look at interval training optimisation in
endurance-trained cyclists, and the research produced
somewhat perplexing results. In this lone investigation, carried out in South
Africa, 20 endurance cyclists were split into five
groups, each performing a different high-intensity interval workout twice a week
for three consecutive weeks.
Surprisingly, this research revealed that sub-maximal intervals (8 x 4 minutes
per workout at 85% of peak power output, with
90-second recoveries) produced the same improvement in 40k time-trial
performance as a greater number of shorter but much more
intense ‘supra-maximal’ intervals (12 x 30 seconds per workout at 175% of peak
power output, with 4.5-minute recoveries). It was
unclear why these supra-maximal, ‘anaerobic’ intervals improved endurance
performance as much – in an event lasting about an hour –
as traditional ‘aerobic’ intervals with longer duration, lower intensity and
shorter recovery. And critics of the work suggested
that the research needed to be repeated with a larger number of subjects in each
interval-training group before they could be
confident of the results.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/1030.htm


7. Running through cancer:
Well, spring has sprung and the marathon season has begun.
For some of us, it means an end to a particularly long winter of running in the
snow and cold in hopes of putting in a pretty decent
effort over some 42.2-kilometre course. For others it means overcoming some
pretty incredible obstacles.
Last weekend, one of the regulars with my Sunday morning running group said her
training hadn't been going particularly well — and
she was thinking of dropping out of the Boston Marathon, coming up on Apr. 21.
"I made the mistake of asking Derm for his advice," she said. "Now I gotta run
it."
Derm Holwell takes his running pretty seriously. The 53-year-old Mississauga,
Ont., resident has run 17
consecutive Bostons — most of them in under three hours.
Last fall, he went to see a doctor after he unexpectedly dropped a little
weight.
"He suggested I get a bunch of blood tests and then he asked me if I ever had my
PSA tested. I told him I didn’t even know what PSA
is."
More...from the CBC at:
http://www.cbc.ca/health/fitness-blog/2008/04/running_through_cancer.html


8. Vitamin pills 'increase risk of early death':
Popular vitamin supplements taken by millions of people in the hope of improving
their health may do no good and could increase the
risk of a premature death, researchers report today.
They warn healthy people who take antioxidant supplements, including vitamins A
and E, to try to keep diseases such as cancer at bay
that they are interfering with their natural body defences and may be increasing
their risk of an early death by up to 16 per cent.
Researchers at Copenhagen University carried out a review of 67 studies on
230,000 healthy people and found "no convincing evidence"
that any of the antioxidants helped to prolong life expectancy. But some
"increased mortality".
About 12 million Britons supplement their diets with vitamins and the industry
is worth £330 million. But little research has been
done on the long-term health implications.
The Department of Health said yesterday that people should try to get the
vitamins they need by eating a balanced diet and advised
care in taking large doses of supplements.
A spokesman said: "There is a need to exercise caution in the use of high doses
of purified supplements of vitamins, including
antioxidant vitamins, and minerals. Their impact on long-term health may not
have been fully established and they cannot be assumed
to be without risk.
More...from the Telegraph at:
http://www.telegraph.co.uk/earth/main.jhtml?xml=/earth/2008/04/16/scivita116.xml


9. This Week in Running:
10 Years Ago- Paula Radcliffe (ENG) broke the WR for 8K at the Balmoral
Highland Challenge (SCO) 5M
with a 24:45 at the 8K split. She beat the former WR-holder Liz
McColgan (SCO)
by more than 30 seconds (24:54 to 25:25 at 5 miles). Irina
Mikitenko (GER) was
another minute back in 26:25. Abdellah Behar (FRA) edged
Stephane Franke (GER) in the
men's race, both were given the same time of 22:52. Aussies Lee
Troop and Stephen
Moneghetti went 3rd and 4th with 22:53 and 22:56.
20 Years Ago- Americans swept the first three places in the men's race at the
MDA Boston Milk Run
(MA/USA) 10K with James Cooper taking the win in 28:24. Bruce
Bickford was a close
2nd at 28:25 while Keith Brantly completed the sweep at 28:33.
Among the international
runners that trailed was Yobes Ondieki (KEN) who would become the
first man under
27 minutes for 10,000m five years later. Lorraine Moller (NZL)
won the women's race
by a wide margin in 32:06. Carole Rouillard (CAN) was 2nd in
32:47 and Leslie Seymour
(USA) was 3rd in 32:53.
30 Years Ago- "Buffalo" Bill McDermott (USA) won the inaugural edition of the
Catalina (CA/USA)
Marathon with a 2:55:10. He would collect his 13th win here in
1997, some 19 years later.
Paulette Halel (USA) won the women's race in 3:54:28. This
course is very hilly.
40 Years Ago- Manfred Steffny (GER) won the Paderborner Osterlauf (GER) 25K in
1:18:25. This race
is now held as a half marathon.
50 Years Ago- Constantin Grecescu won the Romanian crosscountry title over 10
km in Sibiu ROM.
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.


10. Fueling the Runner: Flaxseed:
Breads, tortillas, pasta, granola bars, and cereal – it’s everywhere! All the
sudden so many foods have added flaxseed. To buy or
not to buy your foods with flax - that is the question. What, if any, advantage
will you have by eating more flax in your diet?
Many health conscious individuals seek flaxseed because it is an excellent
source of omega-3 fatty acids. Flaxseed can have
wonderful health benefits, especially if you struggle to eat at least 2 servings
of fish a week and do not take fish oil
supplements. A diet rich in omega-3 has been linked to many health advantages
such as the prevention of heart disease, reducing
triglycerides, cholesterol, and blood pressure.
A discussion on the advantages of omega-3 could go on for pages. It’s a hot
topic that is being heavily researched. Let’s apply
what we know about omega-3 in terms of being an athlete. Omega-3 has been
linked to improved sensitivity to insulin and glucose
metabolism. It is can help to reduce inflammatory response in conditions such
as osteoarthritis and possibly exercise-induced
asthma. Researchers are still investigating if it reduces muscular inflammatory
response after a hard workout. Studies are also in
progress to see if they help with mood disorders or depression such as the blues
associated with overtraining. Some studies are
even investigating if omage-3 can increase blood flow and VO2 max.
You may have noticed that you can purchase many foods with ALA, EPA, or DHA
written in bold print across the front of the package.
These types of foods are all sources of omega-3 fatty acids. Most American
diets lack the proper balance of omega-3. Ultimately,
we need a diet rich in omega-3 fatty acids and adding more flax can help you do
just that. Flaxseed is also a good source of fiber,
protein, and potassium.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=13215


11. Running Times Newsletter:
* Q&A: Medical Corner - Chronic Achilles Tendonitis
Q: I have Achilles tendonitis despite wearing orthotics with my ASICS Nimbus
shoes. Now I am starting to get low back tightness and
my hip is hurting. My Achilles tendonitis is chronic and I have had it off and
on for 10 years or so. It is only in my right foot. I
have had the orthotics for about 4 years now.
Should I switch shoes? I have high arches and weight about 110 lbs. I have run 7
marathons, am female and 42 years old. I'd like to
get back to marathon training but my tendonitis flares up even after a 4 mile
run. I ice, use ibuprofen and do gentle stretches
every day. Should I wear a different brand of shoes? The hip and back pain are
new. Are the shoes too heavy with the weight of the
orthotics? Maybe I am not compressing the midsole?
--Christine
A: First, you need to treat the Achilles tendonitis. Running with this problem
will affect your gait and play a significant role in
developing other problems (back and hip pain in your case).
We'll start at your feet. You state that you have high arches; this does not
automatically equate to excessive supination. It is
possible that you might even overpronate. To determine what shoes would be
appropriate and whether you need orthotics you need to
have your gait analyzed.
Treatment of Achilles tendonitis includes heel lifts, ice, stretching and
strengthening. Protracted problems such as yours may
require physical therapy modalities and occasionally, surgical debridement
(clean out).
Chronic injuries will typically cause problems throughout the affected leg. You
probably have developed a shorter stride, poor
push-off and diffuse leg weakness and tightness as a result of the Achilles
tendonitis.
At this point, you should see a sports medicine specialist and you would benefit
from working with a physical therapist. All of the
underlying strength and flexibility deficits need to be corrected prior to
starting a marathon training program.
--Dr. Cathy Fieseler
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12. Get Rolling with the Run:
What workouts to do after taking some time off
Let us assume you have taken 2 months off from running. In this article we will
make an assumption that you are new to the sport and
have ended your season on a good note and without injury. You simply took time
off because you needed to and are now ready to get
rolling again.
The first week back finds you excited to get back into things, motivated by
goals and a new racing schedule. You know you need to
work your way gradually back into the run to avoid injury by not over doing it.
One of the best things we can do for ourselves is to
create a plan that includes detailed structure on how to proceed with our
running.
As a coach I believe in a conservative approach so that through your first 3
weeks you are running every other day with a gradual
progression in time from week to week. I would recommend going by minutes versus
miles, as our body knows time, not distance. The
first week would include 3 days of running that consists of a 5 minute warm-up
of walking, 10 minutes of running, 2 minutes of
walking, 10 minutes of running, and easy 5 minutes of walking to cool down and
right into stretching. This workout could be followed
for each of the 3 runs during the first week.
As you head into the second week, keep the minutes of the run the same, but
eliminate the 2 minutes of walking between and continue
with the 5 minutes of walking to warm-up and cool-down. Always follow each run
by good a good stretching routine. In this week, run
every other day again so that you run a total of 3 days again. In the third day
of running this week add 5 minutes to your run for a
total of 25 minutes.
More...from TriFuel.com at:
http://www.trifuel.com/training/run/get-rolling-with-the-run


13. Training Tips to Help Triathletes Reduce Overuse Injuries:
The triathlon is arguably the most physically demanding endurance sport.
Competitive triathletes report training up to 20 hours per
week when preparing for a competition (3, 7).
The repetitive motions experienced during training increases the triathlete’s
risk of sustaining an overuse injury. Almost 50% of
triathletes will experience a sport-related injury that will affect their
ability to train or will require them to seek medical
attention (1).
Overuse Injuries Experienced by the Triathlete
The joints most vulnerable to injury when training for a triathlon include the
knee, the shoulder, and the ankle (1). The onset of a
sport-related overuse injury may be due in part to poor or deficient strength.
For example, sports medicine professionals have
identified that weakness in the hips may contribute to hip injuries or other
lower extremity injuries (2, 6). Niemuth et al (6)
found that injured runners were significantly weaker in their hips when compared
with non-injured runners. The repetitive overhead
shoulder motion of the freestyle stroke, combined with scapular and rotator cuff
muscular weakness, may increase the triathlete’s
risk of developing shoulder pain (9).
More...from the NCSA at:
http://www.nsca-lift.org/Perform/articles/070204.pdf


14. Marathon runners: Metabolic markers of peak performance:
Differences in the metabolic response to exercise between sedentary and trained
subjects are well-rehearsed. And much is now known
about the differences between moderately- and highly-trained athletes. But what
separates the high-level performers from those at
the very top of the game?
That is what a French research team set out to investigate with a small-scale
study comparing blood chemical parameters in 14
top-class male marathon runners from French and Portuguese Olympic teams a few
weeks before they were due to compete in
international marathon events.
The subjects were asked to give the velocity they thought they would reach
during their next event, and a 10km run at this velocity
was used for testing purposes. The mean extrapolated performance time for the
marathon was 133.7 (2:13:42) minutes, with a range
from 126.9 to 142 minutes.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/marathon-runners.html


15. 5K race begins here:
Start today and you'll be at the finish line in eight weeks.
The sun is out, the sidewalks are clear and the thermal running tights have been
put away for the season -- all of which makes the
timing right to begin the annual learn-to-run training program.
What better way to celebrate spring's arrival than by pulling on a pair of
running shoes and hitting the streets at a run, jog -- or
even a slow walk.
That's right, you don't have to be built for speed to benefit from this
eight-week learn-to-run program. Nor do you have to be in
great shape. All you need is the will to make a change in your life and the
commitment to make it happen.
Every Wednesday on the Body & Health page, you'll get a weekly program that will
take you from the couch to the streets. You'll
start out walking, with short bursts of running, and end up running 5K without
stopping.
More...from the National Post at:
http://www.nationalpost.com/life/health/story.html?id=448045


16. Tracy Montgomery's Sports Injury & Treatment Column: Iliotibial Band
Friction Syndrome:
Iliotibial Band friction syndrome is an injury that is commonly found under the
umbrella of "runner's knee". The Iliotibial Band
(ITBand) is a very fibrous, tendonous like structure that attaches near the hip
(to the Gluteus Maximus and the Tensor Fascia Lata)
and runs down the lateral side of the leg to attach just below the knee. Most
often this is an overuse injury that results in sharp
stabbing pain at the lateral side of the knee. The ITBand becomes tight and
every time the knee flexes it rubs against the boney
prominences of the lateral side of the knee causing inflammation and very sharp
pain.
The problem with conventional treatment (ultra sound, ice, rest) is that
treatment generally just addresses the symptom sight, the
lateral side of the knee. The therapist can treat this area for an extended
amount of time but the problem will not be resolved
until the causative factors are addressed. The therapist needs to look from the
foot up to the hip to determine the biomechanical
dysfunction or muscle imbalance that is causing the pain at the knee.
The first step is to take a look at an athlete's shoes to ensure that they are
training in footwear appropriate to their foot
mechanics.
The next step is to address the muscle imbalances.
The ITBand attaches near the hip with two muscles, the Gluteus Maximus and the
Tensor Fascia Lata (TFL). Because of this superior
attachment of the ITBand, these muscles can tighten up and cause a pull on the
ITBand all the way down to the knee. The ITBand will
not feel released until these two muscles are addressed.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/tm_20030512_ITBand.html


16. Keeping The Bounce Where It Counts:
Fit is crucial when shopping for a sports bra.
The first sports bra was actually two jock straps sewn together by a trio of
female friends at the University of Vermont in 1977.
They named their invention the Jogbra and went on to refine the design, found a
company and eventually become rich. The Jogbra
revolutionized undergarments for a new wave of female runners who wanted to keep
the bounce in workouts where it belonged - in their
steps, not their breasts.
More than 30 years later, the choices and technology in sports bras have left
the early Jogbras in the dust. Buyers can pick from
various styles, sweat-sopping fabrics and sizes. They can choose a sports bra
based on whether it will be worn in Pilates class or a
marathon race. Even a woman sized triple-D can find a sports bra that promises
to make her bounce-proof.
Nike's Revolutionary Support Bra and similar sports bras are seamless because of
fabric that molds to a woman's shape through body
heat. Some sports bras, such as the NuMetrix HeartBra, come equipped with a
snap-in heart monitor.
"Sports bras have come a long way - more than people realize," says Erin Mullen,
manager of Dillard's lingerie department at
International Plaza in Tampa.
Sports bras differ from regular bras by restraining the breasts from excessive
motion during exercise. It's not only because of the
fabric, usually a blend of Lycra, nylon and spandex, but also the design. Sports
bras have wider shoulder straps that won't slip and
a wide bottom band that should fit snugly without taking your breath away.
Especially in larger cup sizes, sports bras can have a supportive inner bra with
non-stretch molded cups, knit-in under-cup panels
and hidden side panels. These aren't supposed to be harnesses, despite the
engineering. Sports bras are meant to be comfortable and
allow free range of motion.
More...from the Tampa Tribune at:
http://www2.tbo.com/content/2008/apr/18/keeping-the-bounce-where-it-counts/


17. Aerobic Exercise Boosts Older Bodies And Minds, Review Suggests:
Aerobic exercise could give older adults a boost in brainpower, according to a
recent review of studies from the Netherlands.
“Aerobic physical exercises that improve cardiovascular fitness also help boost
cognitive processing speed, motor function and
visual and auditory attention in healthy older people,” said lead review author
Maaike Angevaren.
Around age 50, even healthy older adults begin to experience mild declines in
cognition, such as occasional memory lapses and
reduced ability to pay attention. Convincing evidence shows that regular
exercise contributes to healthy aging, but could the types
of exercise a person does influence his or her cognitive fitness?
Angevaren and her colleagues at the University of Applied Sciences, in Utrecht,
evaluated 11 randomized controlled trials,
comprising about 670 adults ages 55 and older, which examined the effects of
aerobic exercise on areas of cognition including
cognitive processing speed, memory and attention.
Nine studies took place in the United States; one occurred in France and another
in Sweden.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/04/080417173453.htm


18. Eliminate Rubber Legs By Trish Massart:
I remember my first triathlon. It was the “Early Bird” hosted by Somersault
Promotions in 2000. I particularly remember that rubbery
leg feeling when I first transitioned from bike to run. I told the volunteer at
the first aid station that I had lost my legs in T2.
She thought I was joking.
A targeted strength program, combined with some well placed brick workouts, will
help to diminish this feeling and help to keep you
pedaling smoothly and running strong—right to the finish line.
Our sport tests every muscle in the human body and none more so than the core,
(which includes the glutes), quads and hamstrings.
Last month we spoke about core strength and how a simple 15 to 20 minute
strength session, two to three times a week can add
considerable gains to your overall performance. This month, we are going to add
a few exercises to build upon what you’ve gained.
These exercises will add another 5 minutes to your workout. You can do all four
of the new elements or pick and chose which ones you
do each work out. To review last month’s column click here
(http://www.somersault.ca/somersault_excersize_column_1.pdf)
The key to a short strength training session is quality. As mentioned last
month, when you train, train with purpose and focus. Make
each exercise count. Force your body and mind to work just beyond its comfort
zone. You can increase the intensity of these
exercises by adding more resistance (weight) or by increasing the length of time
you hold each pose.
If you have been diligent with your workouts since last month’s article, it is
time to up the intensity and change the program.
These new exercises are challenging, so start at your own (dis)comfort level.
More...from Somersault Promotions at:
http://www.somersault.ca/somersault_excersize_column_2.pdf


19. Owner's Manual: Sharpen the 90%:
Beating your Mind
By Sarah Scholl
As featured in the April 2007 issue of Running Times Magazine
You’ve all heard the adage, "Running is 90 percent mental and the rest is
physical." Despite this advice, runners tend to spend much
more time preparing physically than they do mentally. While that ratio might not
be completely accurate, anyone who has laced up a
pair of running shoes knows that it takes more than pure physical strength to
walk out the door and conquer a 10-mile tempo run.
The truth is that most athletes fatigue mentally way before they fatigue
physically. This is simply due to the fact that their minds
are not in as good a shape as their bodies. Just like your body, your mind needs
to be trained. The mind-body connection is a very
powerful one, and for everything you think in your mind, your body has a
reaction, regardless of whether it is real or imagined. By
training your mind, you can train your body to respond to adverse circumstances,
such as fatigue, in a positive and productive
manner.
Fortunately, there are many things you can do to harness your mental power and
prepare for a competition. Before your next race, try
to integrate these exercises into your daily training regime. Mental skills are
simply one of those pieces to the competition
puzzle. Like physical and technical skills they need to be taught correctly,
fine tuned and then practiced regularly. You will soon
begin to realize that the greatest way to gain an advantage is right in front of
your nose, or more accurately, right above your
shoulders!
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=10514


20. Digest Briefs:
* RealAge:
You're only as old, or as young, as you feel. So says Dr. Michael F. Roizen,
creator of the scientifically validated RealAge model
that calculates a person's "RealAge," which can be older or younger than actual
age depending on health history, genetics and
lifestyle behaviors. He wrote The RealAge Workout: Maximum Health, Minimum Work
(Collins, $16.95), which outlines a four-phase
exercise plan of walking, strength training and aerobic exercises. His program
is based on a review of more than 35,000 scientific
and medical studies on aging and the effects of exercise on health.
* Quick Tip
By Robert Kunz MS
Mix your carbohydrate sources
The latest clinical research shows a mix of carbohydrate sources provides
superior utilization and endurance over a single
carbohydrate source. During-exercise formulas that rely strictly on either
complex carbohydrates, or strictly on a single source of
simple sugar, will not perform as well as formulas that provide a mix of
different carbohydrate sources. EFS™ drinks and bars are
formulated to deliver a mix of complex and simple carbohydrates to maximize
performance and absorption, whether you go a short or
long distance.


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

April 17-20, 2008:
Mt. SAC relays - Walnut, CA

April 19, 2008:
Dismal Swamp Stomp Half Marathon - Chesapeake, VA

U.S. Olympic Team Trials-Triathlon - Tuscaloosa, Alabama

April 20, 2008:
Canadian Half Marathon Championships - Montreal, Qc
Banque Scotia 21k de Montréal

Run Rocklin 12K / 5K - Rocklin, CA

U.S. Olympic Team Trials - Women's Marathon - Boston, MA
Beijing Olympic Games qualifier
NBCOlympics.com

Vancouver Sun Run - Vancouver, ON

April 21, 2008:
Boston Marathon - Boston, MA
Boston Marathon - LIVE - on WCSN.com


Saturday, June 21, 2008
Emilie's Run - The Emilie Mondor Memorial 5K race for Women
http://www.emiliesrun.com
Over $7,000 in prize money for top individual and teams
In 2007 45 women broke 20:00!

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/

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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YOUR FEEDBACK AND COMMENTS:
Comments, contributions and feedback are always welcome via this list at:
mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum, available off
our FrontPage. If you post to the mailing list and
get your email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the
web.
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changes.
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Have a good week of training and/or racing.

Ken Parker
Runner's Web
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contacted? Do you want to receive immediate and
proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

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