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 The site is updated multiple times daily. Check out
our daily news, features, polls, trivia, bulletin
boards and more. General questions should be posted to one of our forums
available from our FrontPage.

SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
goes to support clubs, athletes and clinics related
to multisport and Canadian Olympians.

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:
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January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's Run
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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
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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
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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
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television program, World Championship Sports, available in
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partnership with International Federations, National
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websites and publications. WCSN is dedicated to
providing year round, in depth coverage of these important and exciting sports
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they represent a way of life. WCSN is committed to expanding the audience by
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10. Canadian Running Magazine: Subscribe at:
http://www.runnersweb.com/running/CanadianRunner.html

11. BeatRunning Music for runners: Music to start running, for experienced
runners and for interval training.
Check it out at: http://www.beatrunning.com

12. Mi-Sport - The Ultimate Sports MP3 Player Introducing the world's first and
only waterproof and wireless sports mp3 player.
These Mi-SPORT mp3 headphones have a 1GB memory built into a cool neckband
design. At last no wire tangle and no earbuds to fall
out. The patented design makes this waterproof/sweatproof mp3 player great for
running, cycling and gym work. The player however is
more than splash proof! It can be completely submerged with no harm to it making
it perfect for swimming, kayaking, and water
skiing. Now incorporating the latest 3D music quality with it's adapted
waterproof speaker. Relax to music in the bath, or push out
that training session with no fear of losing your player or tangling the wires.
Circuit training is so much easier with your own
music. Enjoy the waves wire-free. This is the only waterproof pair of classic
headphones with a built in mp3 player in the world.
The stylish looking headphones play the usual MP3, WMA and WAV formats and are
compatible with Windows98/98SE/2000/XP and Apple MAC.
Depending on track length, the headphones hold well over 14 hours worth of music
and the rechargeable battery life is about 8 hours.
Nick Matthew, the 2006 British Open squash champion now uses the player to train
with and Mi-SPORT are endeavouring to encourage
more athletes to enjoy the benefits of training to wire-free music, podcasts or
coaching aids. Inspiration and freedom at last, for
athletes and exercise enthusiasts everywhere.
Check it out at: http://www.mi-sportmp3.com/

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

If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
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We have 2,339 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe at:
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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* Sports Nutrition by Sheila Kealey. Sheila is one of Ottawa's top multisport
athletes and a member of the OAC Racing Team and X-C
Ottawa. She has a Masters in Public Health and works in the field of nutritional
epidemiology as a Research Associate with the
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* Peak Performance Online Peak Performance is a subscription-only newsletter for
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rowing to cycling and swimming, and each issue is packed
full of exclusive information for anyone who's serious about sport. It's
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by Electric Word plc. Peak Performance is not available in the shops - only our
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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. 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
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* Running Research News: RRN's free, weekly, training update provides
subscribers with the most-current, practical, scientifically
based information about training, sports nutrition, injury prevention, and
injury rehabilitation. The purpose of this weekly e-zine
is to improve subscribers' training quality and to help them train in an
injury-free manner. Running Research News also publishes a
complete, 12-page, electronic newsletter 10 times a year (one-year subscriptions
are $35); to learn more about Running Research
News, please see the Online Article Index and "About Running Research News"
sections below or go to RRNews.com. Check out the
article index at: http://www.runnersweb.com/running/RRN_index.html

THIS WEEK'S PERSONAL POSTINGS/RELEASES: We will only post notes here regarding
running and triathlon topics of interest to the
community. We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. What's The Best Way To Train For A Marathon?
Tricky question. There isn't one right marathon training plan. But these
principles help you figure out what works - for you.
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. Running expert explains how to stay injury free
4. Go Lean
5. What Makes a Running City? Where do marathoners live?
6. Protecting Knees of Young Athletes
7. The Runner's Cookbook: Winning Recipes from Some of the World's Best Athletes
8. Beta-Alanine - Lactate Buffer For High-Intensity Sport?
9. More Than an Exercise in Vanity
Bulky isn't necessarily better when it comes to muscles. What's important is
keeping them fit so they'll provide power and strength
as the body ages.
10. The Coaching Files: Tips for Faster Climbing and Descending on Your Mountain
Bike
11. This Week in Running
12. The Peak Period
13. Sun Reflections Marathoner Deena Kastor shares her skin-protection insights.
14. O.K., Avatar, Work With Me
15. Take the iRun Nutrition Test
16. Marathon Recovery
17. Running Times Newsletter
18. Could phosphatidylserine be the next big ergogenic aid for endurance
athletes?
19. Run Faster: Six Keys
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"What is your preferred post-race or post-workout beverage?"

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

LAST WEEK'S POLL RESULTS:
"Which of the following magazines do you read?"
Answers Percent
1. Runner's World 20%
2. Running Times 19%
3. Track and Field News 6%
4. Inside Triathlon 7%
5. Triathlete 8%
6. Canadian Running 14%
7. iRun 11%
8. Triathlon Magazine Canada 9%
9. 220 Magazine 6%
10. Other (email polls2008@...) 1%


FIVE STAR SITE OF THE MONTH: Ironman.com. Ironman Announces New Look To Web Site
Visitors to www.Ironman.com will enjoy a new
experience as they log on to the event-based brand's official Web site. The site
has an enhanced look and feel that offers more
photos and video, along with an easier interface for visitors to access
information. "Our new site provides users with better
navigability, therefore making it more user-friendly and accessible," says
Ironman's Director of Interactive Media, Travis Sitzlar.
"We have worked hard to design a system that will allow us to keep up with the
ongoing growth of the sport by providing more
integration with social networking and technology." Enhancements to the new
Ironman.com site include: . A new live coverage system
that will provide more interactive opportunities throughout race day. . Easier
access to Ironman's YouTube channel via the main
page, showcasing a variety of award-winning coverage and inspirational videos. .
A chronological overview of races along with
information relating to the event's registration status. . A revamped Media
Center offering access to event imagery, press materials
and top contender information. . An updated Marketing section highlighting
Ironman's sponsors and licensees. . The opportunity for
athletes worldwide to enroll in a daily newsletter providing them with the
latest news from Ironman and a subscription to an
improved RSS feed system, which allows visitors to stay updated on Ironman news
right from their desktop. Ironmanlive, known as the
live coverage of Ironman events around the globe, has been in existence since
1998. More than eight million viewers tune in annually
to the site for its Online telecasts and content, including more than 1.5
million who view the coverage of the Ford Ironman World
Championship each year from Kailua-Kona, Hawaii.

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

BOOK/VIDEO OF THE MONTH: The Exercise Balance: What's Too Much, What's Too
Little, and What's Just Right for You! by Pauline Powers
(Author), Ron Thompson (Author) Book Description Healthy exercise means finding
a balance between overtraining and inactivity. By
using a combination of clinical studies and real-life examples, this book shows
readers how to develop their own personal
prescription for discovering that balance. Written by two specialists in the
field of eating disorders, it details both ends of the
exercise continuum, from compulsive exercisers who push their bodies to the
limit to people with little or no physical activity in
their daily lives. The authors explain the psychological and health issues that
can result from compulsive exercise - including bone
loss, fractures, amenorrhea, and unhealthy eating. They also cover the problems
arising from inadequate exercise and provide ways
that ill people can safely implement fitness programs. The book is not a
weight-loss guide; instead, it emphasizes the importance of
proper exercise, offering readers of all sizes, ages, and health levels
practical solutions for changing their routines and finding
a healthy exercise balance. Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0936077026/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. What's The Best Way To Train For A Marathon?
Tricky question. There isn't one right marathon training plan. But these
principles help you figure out what works - for you.
Three weeks before last spring's London marathon, I received an e-mail from a
friend who's an ophthalmologist (smart, scientific,
precise) and a very talented marathoner. He was concerned about Ryan Hall's
just-posted blog at RunnersWorld.com. Hall described a
long, fast-finishing 26-mile workout. "Don't you think that's a mistake?" my
friend asked me. "He won't be fully recovered in time
for the marathon." Three weeks later, Hall ran 2:08:24 at London, and my friend
e-mailed again. "I guess I was wrong," he said. No,
not wrong, I replied. We simply don't know whether Hall's success was specific
to him or could be extended to other runners. This
point was affirmed several months ago by an exciting new study in the
International Journal of Sport Physiology and Performance. In
his research project, running coach and exercise physiology Ph.D. student Jason
Karp asked 93 U.S. elite marathoners how they
trained. All of them had qualified for the 2004 U.S. Olympic Marathon Trials by
running at least 2:22 (the men) or 2:48 (the women).
Karp was hoping to find many universal themes. He didn't. Sure, the elites all
ran a lot, from 40 to 125 weekly miles, and more than
70 percent of their marathon training was at a relaxed pace. Beyond that, Karp
was forced to conclude, "Among U.S. Olympic Marathon
Trials qualifiers, there is no consensus as to how to prepare for the marathon."
What? No consensus? Well, things aren't that bad.
While it hasn't been studied extensively, millions of runners have managed to go
the distance, some of them at a sub-five-minute
clip. And runners incessantly exchange their tales of success and failure. When
I look at the accumulated science and shared
knowledge of marathon training, these overarching principles emerge.
More...from NBCOlympics.com at:
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100170806


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Exercise May Improve Kidney Function We already know that exercise helps to
prevent heart attacks, strokes, diabetes, obesity and
certain cancers, and may extend life span. Now a report from Italy shows that
exercise may also help to prevent kidney damage that
occurs with aging (Clinical Journal of Sport Medicine, May 2008). Doctors
measure kidney function by calculating the ability of the
kidneys to rid the body of a breakdown product of metabolism called creatinine.
Regular exercisers have lower blood creatinine
levels and also have kidneys that are better able to clear creatinine from the
bloodstream as measured by a test called Glomerular
Filtration Rate (GFR). According to this study, professional bicycle racers have
better kidney function than both sedentary people
and recreational cyclists. This is very interesting because professional
cyclists dehydrate themselves with almost every workout,
in spite of the huge amount of fluid they consume. The researchers found that
frequent dehydration accompanied by drinking large
amounts of water did not cause kidney damage. This repeated stress on the
kidneys may even explain why the professional cyclists
had better kidney function than the less-active participants.


3. Running expert explains how to stay injury free:
Champaign, IL -- Dedicated runners have come to expect running-related injuries.
In any given year, up to 70 percent of runners
sustain an injury serious enough to stop them from running. According to running
expert Sam Murphy, those problems are often caused
by errors in training and technique and can be avoided. Simple mistakes,
including wearing the wrong shoes, increasing mileage too
quickly, or not varying sessions enough, are responsible for 60 percent of
running injuries. "By learning the difference between
training and straining and honing your technique, you can minimize the risk of
injury and the training setbacks it inevitably
brings," Murphy says. In the upcoming Running Well (Human Kinetics, November
2008), Murphy teams up with physiotherapist Sarah
Connors to explain what she calls the seven deadly sins of running technique. To
prevent injury, Murphy says runners should avoid
these practices:
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2008/rw_news_20080514_HK_Running_Well.htm
l


4. Go Lean:
June M. Lay, Certified Nutritionist, Fitness
This week let's focus on one of my favorite tools "Go Lean" and yes, we can even
apply this tool for Thanksgiving, and this holiday
season (remember, it's not about perfection and little things do add up to less
calories!). When we choose to go lean by lowering
our fat intake, we reduce our calories significantly while actually allowing us
to eat a bit more food! This does lead to weight
loss over time (this is a nice reward!). We also get a bonus, improved health
from less dietary fat and even if we don't lose during
this season well, we can prevent a gain. Now I'm not suggesting we lose all the
fat in our diet since some dietary fat is necessary
(remember our omega' 3's?) for our health, for our pleasure and for the good
flavor it gives our food. But we can "Go Lean" without
a lot of pain if we give ourselves and our taste buds a chance. How do we go
lean? We go lean by reducing some of the hidden fats in
our diet. So here are (I know we've heard these before, but have we done any of
them?) a few suggestions for Thanksgiving but more
importantly, beyond.
More...from Daily Train at:
http://www.dailytrain.com/nutrition-nutricao/go-lean.aspx


5. What Makes a Running City?
Where do marathoners live? Runners are known to debate which city id the best
for running: which has the best trails, running
traditions, races, clubs, atmosphere. Rather than argue about it, I decided to
study it as part of my graduate studies in Urban and
Regional Planning at the University of Iowa. In order to compare one city to
another, I tallied the number of marathon finishers for
more than 516 cities across the U.S. -- a total of almost 300,000 people --
recording each finisher's age, gender, time, and
residence. The map above shows how American states compare in terms of the
number of resident marathoners they had in 2006 relative
to their overall population. The values ranged tremendously from state to state.
Hawaii had 3.957 marathon runners per thousand, the
highest value, while West Virginia had the lowest with 0.2366 runners per
thousand. Utah (3.53), Minnesota (2.74), Vermont (2.33)
and Colorado (1.71) rounded out the top five states. Mississippi (0.28),
Louisiana (0.32), Kentucky (0.46) and Alabama (0.46) had
the lowest percentage of marathon runners behind West Virginia. While these
numbers may seem low, only the number of marathoner
finishers was recorded for comparison. Compared to the running community as a
whole, marathons represent 5 percent of the running
population across state and city lines. If the percentage for marathon runners
as part of the running community is translated to the
entire country, then, in Hawaii, for example, 80 out of 1,000 citizens could be
a runner.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=13388


6. Protecting Knees of Young Athletes:
We've been reading a lot lately of the growing problem of serious knee injuries
among young athletes, particularly girls. As a
parent, I'm left with one question: What can I do to protect my daughter from a
serious sports injury? The worry is the anterior
cruciate ligament, the main ligament that stabilizes the knee joint. Earlier
this year, my colleague Gina Kolata wrote this story
about a rising number of cases of A.C.L. injuries among young athletes. The
operation to repair the damage poses a greater risk for
children and adolescents who have not finished growing because it involves
drilling into a growth plate, an area of still-developing
tissue at the end of the leg bone. This weekend, The Times Magazine article
"Hurt Girls" focused on why girls, in particular, seem
prone to the injury. The article noted that as boys move through adolescence,
higher levels of testosterone allow boys to add muscle
and get stronger. Girls, as their estrogen levels increase, tend to add fat
rather than muscle and, as a result, must train more
rigorously to get significantly stronger. Although the influence of estrogen
makes girls' ligaments lax and their bodies more
flexible, this also poses an injury risk when not accompanied by sufficient
muscle to keep joints in stable, safe positions. Girls'
different running styles and wider hips also put them at higher risk for A.C.L.
injuries.
More...from the NY Times at:
http://well.blogs.nytimes.com/2008/05/12/protecting-knees-of-young-athletes/


7. The Runner's Cookbook:
Winning Recipes from Some of the World's Best Athletes: By Alison Wade The
Runner's Cookbook, a fundraising cookbook for Jenny Crain
and Ryan Shay, now available If there have been days during the last several
months that you've come to EliteRunning.com and the
news hasn't been updated in a timely manner, it's because I've been focusing
most of my time on a different project. As of tonight,
The Runner's Cookbook: Winning Recipes from Some of the World's Best Athletes is
available for purchase here. This is a fundraising
cookbook, and all of the proceeds will go to the Ryan Shay Memorial Fund and the
Jenny Crain "Make It Happen" Fund. The book
contains 100 recipes from 90+ elite distance runners, including Deena Kastor,
Catherine Ndereba, Joan Benoit Samuelson, Hendrick
Ramaala, Sebastian Coe, Alan Webb, Ryan and Sara Hall, Adam and Kara Goucher,
Dathan Ritzenhein, and many more. For more information
and updates on the project, visit www.runnerscookbook.com.


8. Beta-Alanine - Lactate Buffer For High-Intensity Sport?
By Dr. Trent Stellingwerff, PhD
A short report for Athletics Canada coaches and athletes on efficacy of
beta-alanine supplementation to buffer lactate and acidosis
during 400m, 800m and 1500m events. Re-printed with permission from the author.
Understandably most will not have heard of the amino
acid di-peptide beta-alanine, but a google search now brings ~400,000 hits. And
although my personal nutritional philosophy for all
athletes is more orientated toward natural and normal food intake, instead of
towards excessive supplementation, this new research
as caught my attention. Over the past several years I have now read enough
strong published scientific data on the efficacy of
beta-alanine supplementation to buffer the intramuscular lactate and acidosis
that limits performance, primarily in events from 400m
to 1500m. Further, from talking with other sport scientist / exercise
physiologist colleagues from around the world, I know that
several other sport institutes and federations are well aware and using
beta-alanine. Thus, it is through this mini-report that I
hope to inform readers on the effectiveness of chronic beta-alanine
supplementation, as an intra-muscular acidosis buffer during
intense exercise. Early reports seem to indicate that this supplement may
actually end up in the very small group of supplements
that can actually increase performance in certain situations (such as creatine,
carbohydrate intake during prolonged exercise,
caffeine etc.). But, as with any 'newer' supplement, there are still key
scientific questions that remain, and individual tolerance
should be thoroughly experimented well before any major championship event.
Further, every athlete should ensure that they are
maximizing training and good general nutrition practice before thinking about
using any supplement. Accordingly, any supplementation
should only be done with elite athletes who have already maximized training
load, recovery and nutritional practices. This
mini-report will highlight the key elements to consider, such as the main reason
for fatigue during intense exercise situations, how
beta-alanine supplementation may help with delaying fatigue, the required doses
and side-effects, where one can order betaalanine,
as well as what questions remain.
More...from the Canadian Athletics Coaching Center at: http://tinyurl.com/5akcaf


9. More Than an Exercise in Vanity:
Bulky isn't necessarily better when it comes to muscles. What's important is
keeping them fit so they'll provide power and strength
as the body ages. DR. PAUL D. THOMPSON, a 60-year-old marathon runner and chief
of cardiology at Hartford Hospital, stood in front
of a medical audience recently and began his talk with a story about himself.
"I've been lifting weights since I was 12 years old
and look at me," he said. Dr. Thompson is small and wiry with not a bulging
muscle on him. He speculated that he must have a genetic
inability to build muscles, no matter how hard he works at it. But are his
muscles healthy? It is not the kind of question most
people ask themselves. But muscle researchers say it is important because muscle
health is emerging as an important part of overall
health. And, they say, when it comes to muscles, bulk does not matter. How big
they can become depends on your sex as well as
genetics. What matters for health is whether, like Dr. Thompson, you use them.
Healthy muscles, researchers say, are those that have
been worked, stressed and pushed to their limit so that they have enough power
and strength to get you through life, especially as
you grow older. And keeping muscles fit takes effort, which means regular
training with weight lifting and cardiovascular exercise
even if the results are not a sculptured look, these experts add.
More...from the NY Times at:
http://www.nytimes.com/2008/05/13/health/13muscles.html?ref=fitnessandnutrition


10. The Coaching Files: Tips for Faster Climbing and Descending on Your Mountain
Bike:
Jim Rutberg
The idea for this article occurred to me as I watched a friend roll his
Specialized Epic into T2 of the Xterra Crested Butte race in
Colorado last summer. Somewhere underneath the blood and mud was a strong and
talented triathlete, but he had made the crucial
mistake of believing superior fitness could compensate for poor mountain bike
skills. Always the smart-ass, I couldn't resist
yelling, "Didja have fun?" It was sad, really, because he was on some of the
sweetest singletrack in the Rockies and the "Drop dead"
glare he shot back at me was evidence enough that he hadn't enjoyed the ride at
all. Out on the trail he must have looked like a
baby bird that'd been kicked out of the nest too soon. I was too late to spare
my buddy a lot of frustration, but are some key tips
to help you enjoy - rather than endure - your next mountain bike adventure. For
the Climb: Most mountain bike rides include at least
one significant climb. A combination of skills and pacing will get you to the
top fast and with enough left to stay focused and fast
on the descent.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=3419


11. This Week in Running:
10 Years Ago- Joseph Kariuki (KEN) lowered the WR for 25K road to 1:13:55 at
the Old Kent River
Bank (MI/USA) 25K, chipping three seconds off the old mark.
Stephenson Nyamu (KEN)
was a distant 2nd in 1:16:05 while John Sence took the USA title
in 3rd with a 1:16:15.
Margaret Kagiri (KEN) won the women's race in 1:28:46 while
Shelly Steely took the USA title
with a 1:29:06 for 2nd. Mary-Lynn Currier (USA) was 3rd in
1:29:33. This race is now
known as the Fifth Third River Bank 25K.
20 Years Ago- Arturo Barrios (MEX) won the Bay to Breakers (CA/USA) 12K in
34:58, well ahead of
2nd placer Peter Koech (KEN) who clocked a 35:23. Steve Harris
(ENG) was a close 3rd
in 35:24. Lisa Ondieki (AUS) won the women's race in 39:17,
nearly a minute ahead of
Joan Benoit-Samuelson (USA) in 40:14. Lorraine Moller (NZL) was
3rd in 40:42.
30 Years Ago- Brian Maxwell (CAN) won the National Capital (ON/CAN) Marathon
which also served as the
Commonwealth Games Trials. Maxwell's 2:16:02.6 just edged Paul
Bannon (CAN) in 2:16:03.2
while Don Howieson (CAN) was 3rd in 2:17:49.3. Christine Lavalee
(CAN) won the women's
race in 2:47:38 and the Canadian title as well. Ellen Rochfort
(CAN) was 2nd in 2:52:24.
40 Years Ago- Robert Deines (USA) won the 21st edition of the Western
Hemisphere (CA/USA) Marathon with
a time of 2:20:48. Nick Kitt (USA) was 2nd in 2:21:16 while
Wayne VanDellen (USA) was
3rd in 2:22:16.
50 Years Ago- Takayuki Nakao (JPN) won the Mainichi (Osaka JPN) Marathon in
2:25:51.
60 Years Ago- Emil Zatopek (CZE) won a 5000m in Zlín CZE with a 14:29.6.
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.


12. The Peak Period (c) 2008
by Joe Friel
Most athletes believe that peaking is simple "just taper" by reducing the volume
of training for several days before a big race. But
I've found there's more to it than that. When a true peak comes about, an
athlete will experience an increase in form like never
before. The physiological changes that come with a peak include increased power,
reduced lactic acid production, increased blood
volume, greater red blood cell concentration, and increased glycogen storage.
Top these physical changes with sharper mental skills
such as concentration, confidence, and motivation and the athlete is in top race
form. The problem is that few serious athletes are
willing to change their training for several weeks before an A-priority race for
fear of losing fitness. Most have become so
familiar with the feeling of chronic fatigue and overreaching that a change,
such as I propose here, is scary. How to Peak Several
scientific studies of the peaking process have shown that manipulating the
elements of training can usually produce a performance
peak at the right time. I say "usually" because training is as much an art as a
science. You may use all of the following
recommendations with great precision and yet fail to come to a peak as planned.
I've seen it happen to many times. We're humans -
not machines.
More...from the Training Bible at:
http://www2.trainingbible.com/pdf/Peaking_by_Joe_Friel.pdf


13. Sun Reflections:
Marathoner Deena Kastor shares her skin-protection insights. "Start taking it
seriously." That's the advice of 2004 Olympic bronze
medalist Deena Kastor when it comes to sun protection. Kastor, unfortunately, is
somewhat of an expert on the subject. In March, she
was diagnosed for the third time with malignant melanoma, the most serious form
of skin cancer. Since her first bout in 2003, Kastor
has been getting check-ups every three months. Her latest melanoma was caught
and removed early. "I chalk it up to some weak years
around high school, when I was running and wasn't such a stickler about putting
on sunscreen and protecting myself," says Kastor,
34, the fastest woman marathoner in American history. "I'm paying the price
right now." Chances are, many of us haven't been
sticklers, either. A recent, widely publicized study found more abnormal moles
and lesions in marathoners than nonmarathoners and
also reported that only 56 percent of the runners said they put on sunscreen
regularly. "The study is not a reason to stop running
outdoors," says Peter O'Neill, M.D., a dermatologist in Garden City, New York,
who's training for his second marathon. "But it is a
reason to start taking sun protection seriously." Dr. O'Neill recommends using a
sunscreen that's waterproof, has an SPF of 30, and
offers "broad spectrum" protection, which means it protects against both UVA and
UVB rays. "Some sunscreens only protect against B,"
he says. "But it's the A, the longer wave of ultraviolet light, that penetrates
the skin more deeply."
More...from Runner's World at: http://tinyurl.com/6xwcmx


14. O.K., Avatar, Work With Me:
WHEN Nintendo released the Wii 18 months ago, it upended the notion of what
video games could be. Moving beyond the
sunlight-deprived young men at gaming's core, Nintendo appealed to the rest of
the world with an intuitive, family-friendly
entertainment experience. Women, parents, even nursing-home residents have been
drawn to the Wii's simple evocations of games such
as tennis and bowling. The Wii has become the best-selling game machine of the
current generation, selling more than 25 million
worldwide, and remains scarce on store shelves across the nation. Now Nintendo's
latest brainchild, Wii Fit, could send similar
ripples through the home-fitness market. Scheduled to be released in North
America next week, Wii Fit is not meant to replace a gym.
But in a world of $3,000 elliptical machines and $150-an-hour personal trainers,
it has at least a chance of becoming a global,
affordable, mass-market interactive home-fitness system. (On its overseas debut
last month, it became one of the fastest-selling
games ever in Britain.) Exercising with Wii Fit is like having a Bob Harper or a
Denise Austin who talks back - gently cajoling you
through exercises, praising, nudging, even reminding you to eat a banana once in
a while. It also lets you see how you stack up
against friends or family members; each user creates a cartoony avatar called a
"Mii."
More...from the NY Times at:
http://www.nytimes.com/2008/05/15/fashion/15fitness.html?ref=health


15. Take the iRun Nutrition Test:
Rate your plate to see what your nutrition habits are now This can help you see
what you're doing right and where you need to make
changes. Read each statement carefully. Give yourself 2 points if the statement
describes what you do every day. Give yourself 1
point if the statement describes what you do sometimes. Give yourself 0 points
if the statement never applies to you. 1. I eat a
variety of foods from the different food groups at EVERY meal. 2. I drink at
least 8 cups of fluids (water, juice, milk, soup, etc.)
throughout my day and never lose more than 1% of my body weight in a training
session. 3. I eat the most colourful vegetables and
fruits. 4. I eat good sources of fiber such as whole grain products, fruit,
vegetables and legumes at each meal. 5. I include
low-fat sources of calcium and vitamin D such as milk or fortified soy beverages
in most of my meals and snacks. 6. I have a protein
rich food at least twice a day (cheese, meat, fish, poultry, eggs, legumes, soy
protein, nuts/seeds). 7. I eat a plant protein at
least once a day (legumes, nut butters, miso, tempeh, tofu, soy protein,
nuts/seeds). 8. I have one green or leafy green vegetable
and one orange/red vegetable or fruit EVERY DAY. 9. I use highly unsaturated
liquid oils (canola oil, soy oil, olive oil, safflower
oil, sunflower oil, corn oil, flax oil, hemp oil, pumpkin oil, walnut oil). 10.
I make sure the foods I eat are safe (cold foods
cold and hot foods hot). 11. Throughout the day I never go more than 3-4 hours
without feeding my body. 12. I wait until I am hungry
to eat. 13. At mealtimes I stop eating as soon as I feel full. 14. I always
rehydrate and refuel within 1 hour of working out.
More...from iRun at: http://www.irunnation.com/june-2008/nutrition-test.php


16. Marathon Recovery:
Running a marathon takes its toll on you, both physically and mentally. How well
you recover depends on how hard your race was, and
your activity level and attitude during the weeks following the race. So what
can you do to speed up the recovery process and get
back to your regular running routine? Things to do after the race Although you
probably don't feel like it - you should walk around
the finish area for fifteen minutes or so. Do some stretching as well to help
your muscles gradually relax. Eating some of the post
race snacks like bananas and apples is beneficial. Make sure to drink plenty of
water and a sports drink like Gatorade. If you want
to take a bath, make sure the water is not too hot. Many experts say this can
aggravate sore muscles. If you have any sore muscles,
try an ice pack for a few minutes. An anti-inflammatory like Ibuprofen may help.
Treat blisters and chafes right away to avoid any
infection that could occur. You can look forward to a good dinner that evening
with plenty of carbohydrates. My personal preference
is to add some good quality protein like lean steak or chicken breast.
More...from 26.2 The Marathon Training Wbsite at:
http://www.marathon.ipcor.com/marathon-recovery.htm


17. Running Times Newsletter:
* Training Tip - Hill-Bent on Improvement
Hill workouts were brought to the attention of the western world in the 1950s by
the eccentric coach and athlete Percy Cerutty who
would make his athletes perform endless repeats up (and down) sand dunes on
Australia's eastern coast. When Herb Elliott, his
protegee, dominated the 1960 Olympic 1500m, the world did more than notice, the
hill workouts were adopted into regular training for
athletes across the globe. With the globalization of the running world in recent
years, we now have a world of different kinds of
hill workouts at our disposal. The trick is figuring out which systems and
skills you need to work to help reach your goal.
Hill bounding: These drills involve an exaggerated vertical leap with each step
a runner takes up a gradual hill. Benefits include
increased push-off power in the stride as well as better knee lift and improved
stride mechanics.
Long Hill Reps:Look for a long, gradual hill that takes at least two minutes to
run up. It should be gradual enough that you don't
need to reduce your turnover very much. Run at a steady, hard pace up the hill.
As soon as you reach the top, turn around and jog
back to the bottom so your recovery is only slightly longer than your interval.
Repeat. This is a great substitute for VO2 max
intervals on the track.
Kenyan-Style Hills: 15-20 repeats of 30-60 seconds up a steep hill. Jog back to
the bottom. Ideally, your hill is grassy, or has a
grassy shoulder on which you can at least jog back down. Try to run up the hill
fast, but relaxed. Work hard, but don't strain. This
type of workout builds speed, leg power and helps develop the long graceful
stride you can see when most Kenyans race.
Ethiopian-Style Hills: 10 high-intensity reps of 50-100 meters with full
recovery. This is an explosive drill, designed to improve
speed and acceleration by recruiting some of our less-used muscle fibers.
Race Simulation: Incorporating hills into your regular runs is a simple way to
prepare your body to deal with the hills in a race.
It would be particularly helpful to find a few good hills towards the end of
your run, so you can get used to running them when your
body is tiring. A more aggressive approach would be to do a fartlek workout on
your run, where you surge the uphills, stride the
downhills and run regularly during the flat sections.
More from Running Times at:
http://runningtimes.com/Article.aspx?ArticleID=5842
* Q&A: Medical Corner - Cramps, Calcium Intake & Breastfeeding
Q: I am 35 years old and have been running for 13 years. I recently had to cut
all dairy out of my diet because my infant is
exclusively breastfed and is showing signs of cow's milk protein allergy. I keep
getting calf cramps during my runs that are so
painful and tight that I literally have to stop running and walk/limp home.
Could this be due to a calcium deficiency? If so, can
you suggest a calcium supplement and how much I should be taking? I take a daily
vitamin with 200mg calcium.
A: A healthy menstruating female should ingest 800-1000mg of calcium each day;
as you are breastfeeding your child, you should
ingest 1000-1200mg per day. Dairy products are your best source of calcium, but
other sources include dark green leafy vegetables
(kale, spinach, etc.), sardines and molasses.
A number of calcium supplements are available. Calcium carbonate is best
absorbed when taken with food; calcium citrate may be
better absorbed when taken in a fasting state. Limit intake to 500mg at a time,
as this is the maximum amount that your body can
absorb at one time. Make sure that you are getting adequate Vitamin D along with
the calcium (at least 400IU per day).
The most common cause of cramps is dehydration, but electrolyte and mineral
deficits may contribute to the problem. You need extra
fluid because you are breastfeeding.
--Dr. Cathy Fieseler
Sunscribe to the Running Times Newsletter at:
http://www.runningtimes.com


18. Could phosphatidylserine be the next big ergogenic aid for endurance
athletes?
Phosphatidylserine is a naturally occurring lipid, which is located on the inner
surface of cell membranes in most tissues of
animals and plants and which is also found in micro-organisms. But according to
a team of Welsh scientists, it could also have
potential to enhance endurance capacity when taken as a supplement.
In this study, the Swansea team examined the effect of 750mg of soybean-derived
phosphatidylserine, supplemented for 10 days, on the
exercise capacity, rate of oxygen uptake and the perceived rate of exertion
during exhaustive intermittent exercise in 14 male
cyclists.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/ergogenic-supplements-phosphatidylserine-35866

19. Run Faster: Six Keys:
Lose weight: The biomechanical consequences of lifting 1, 5, or 10 extra pounds
with each step can get you huffing and puffing just
a little more from climbing a flight of stairs, imagine what it does to your
body over the course of a 26.2 mile marathon, or even a
3 mile fun run! Your body must lift that extra weight with each step. If you
take 10,000 steps and weight 3 extra pounds, that's
30,000 extra foot pounds that you must hoist - a huge metabolic requirement. If
you're going out and hammering your run sessions,
but not focusing on proper timing and content of nutrition to achieve weight
loss, you're basically getting about half the benefit
of your training, if that. You would not believe the stories I hear from runners
who feel as light as a feather by just losing a
handful of pounds. Trust me...I have run competitively at 209 pounds and now run
at 173 pounds. There is a huge difference, in both
speed and joint impact.
Increase cadence: Until a cadence of 86-90bpm becomes second nature, you cannot
let yourself "zone out" on your runs. Period. You
must focus the entire time. You must count your steps. You must play "hot
potato" with your feet and the ground. You must minimize
ground contact time. You must take 20 second time spans and ensure that you're
getting close to 30 footstrikes with either the right
or the left leg within those 20 seconds. The *hard* part of running is to
increase stride cadence - the easy part is to increase
stride length. Once you dialed in a cadence close to 90, it will become much
easier for you to increase pace by striding out just a
little longer when you need that extra burst of speed. It pays dividends,
bigtime! Initially, you'll feel like you're "bouncing up
and down" as you try to achieve the high cadence. Eventually, it will feel
smooth, steady and relaxed. Practice!
More...from TriFuel.com at:
http://www.trifuel.com/training/run/run-faster-six-keys


20. Digest Briefs:
* The Claim:
Running Outdoors Burns More Calories Pavement or treadmill? Most avid runners
have a strong preference for one or the other, but
how do the two differ in producing results? According to several studies, the
answer is not so simple. Researchers have found in
general that while outdoor running tends to promote a more intense exercise,
running on a treadmill helps reduce the likelihood of
injury, and thus may allow some people to run longer and farther. A number of
studies have shown that in general, outdoor running
burns about 5 percent more calories than treadmills do, in part because there is
greater wind resistance and no assistance from the
treadmill belt. Some studies show, for example, that when adults are allowed to
set their own paces on treadmills and on tracks,
they move more slowly and with shorter strides when they train on treadmills.
But other studies show that treadmill exercisers
suffer fewer stress injuries in the leg. One study published in 2003 in the
British journal of sports medicine, for example,
analyzed a group of runners and found significantly higher rates of bone strain
and tension during pavement running than during
treadmill running, particularly in the tibia, or shinbone. This increased strain
can heighten the risk of stress fractures by more
than 50 percent, the study found. From the NY Times


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

May 17, 2008: Colonel By Classic 8K - Ottawa, ON

Fargo Marathon - Fargo, ND

Niketown 5K for Kids - Boston, MA

May 18, 2008: adidas Track Classic - Carson, CA

Cellcom Green Bay Marathon - Green Bay, WI

Ford Ironman 70.3 Florida - Orlando, FLA

ING Bay to Breakers - San Francisco, CA

(Inaugural) Marine Corps Historic Half - Fredericksburg, VA

Post-News Colorado Colfax Marathon - Denver, CO

Rite Aid Cleveland Marathon & 10K - Cleveland, OH


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/

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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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Have a good week of training and/or racing.

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http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php

ShoeWallet.com has set out on a mission to enable people to easily carry ID and
medical information at all times. Basically, anyone
who is out on the roads or trails needs a convenient place to carry this vital
information.
http://store.yahoo.com/cgi-bin/clink?joggerscompanion+pXgxpm+index.html+

SportsShoes in the UK
http://www.sportsshoes.com/index.php?id=149

Visit on AssociatesShop.com Online Bookstore for running and triathlon books:
http://associatesshop.filzhut.de/shop/index.php?ID=90c9f271c1a519abc4a69299be707\
5a9

TrainingPeaks.com by Wes Hobson.
Find the training program that fits you at:
http://www.trainingpeaks.com/rw

TriSwim Coach - The Complete Guide to Triathlon Swimming
http://hop.clickbank.net/?rhianyth/triswim1

If you have an accident while running or cycling, do you want your family to be
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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