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
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our daily news, features, polls, trivia, bulletin
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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:
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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New Arrivals from Nike With Web Exclusive Apparel and More!

4. Goodlife Toronto Waterfront Marathon, 2008
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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
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
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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
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Visit WCSN at: http://tinyurl.com/ysnvnh

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
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If you feel you have something to say (related to triathlon or running) that is
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

* Carmichael Training Systems Carmichael Training Systems was founded in 1999 by
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Carmichael Training Systems at:
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* Peak Performance Online Peak Performance is a subscription-only newsletter for
athletes, featuring the latest research from the
sports science world. We cover the whole range of sports, from running and
rowing to cycling and swimming, and each issue is packed
full of exclusive information for anyone who's serious about sport. It's
published 16 times a year, including four special reports,
by Electric Word plc. Peak Performance is not available in the shops - only our
subscribers are able to access the valuable
information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at: Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

* Peak Running Performance Peak Running Is The Nation's Most Advanced Running
Newsletter. Rated as the #1 Running Publication by
Road Runner Sports (Worlds Largest Running Store) , Peak Running caters to the
serious / dedicated runner. Delivering world class
running advice are some of running's most recognizable athletes including Dr.
Joe Vigil (US Olympic Coach), Scott Tinley (2 Time
Ironman Champ) Steve Scott (3 Time Olympian) and many more. This bi-monthly
newsletter has been around for over 13 years, and in the
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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. What Happens When Your Running Goes Downhill
2. Metabolic Rate : The metabolic impact of exercise - or how your body works
out while you put your feet up
3. Dr. Gabe Mirkin's Fitness and Health e-Zine
4. Juice 'prevents clogged arteries'
5. Training for a 40 minute 10km
6. LifeSport’s Pro Athlete Training Secrets
7. Exercise may protect girls from future breast cancer
8. Top Endurance-Sport Training Tips
9. Young Baltimore Athletes to be Screened for Risk for Sudden Heart Death
10. This Week in Running
11. Should I "do the salt"?
12. Quick Meals for Busy Triathletes
13. Runner's Rap - The in's and out's of speedwork
14. Race Well Every Times:
Use these rules gleaned from elite runners to race well all year long.
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Do you support the use of time standards (such as Boston has) for entry into
marathons?"

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:
"What is your preferred post-race or post-workout beverage?"
Answers Percent
1. Sports drink 39%
2. Water 19%
3. Chocolate milk 29%
4. Soft drink 3%
5. Beer 6%
6. Other 3%

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 Happens When Your Running Goes Downhill:
Charging up hills boosts leg-muscle strength and improves your running economy,
but what about running down hills? If you carry out
repeats on a neighborhood incline, you've got to jog back down the hill before
you surge upward again. Does such downhill ambling do
anything special for you - aside from giving your knees a good jarring?
Of course! As we have mentioned previously in the pages of Running Research
News, downhill running can help prevent leg-muscle
soreness, especially in the quadriceps muscles in the front of the thigh.
Soreness often results when one's muscles are challenged
by a greater-than-normal number of eccentric contractions, in which the muscles
attempt to shorten while they are actually being
elongated. The "quads" are notorious soreheads, mainly because gravity pulls the
knee downward (e.g., produces knee flexion) with
every footstrike during the act of running. This flexing stretches out the quads
at the exact time they are contracting (attempting
to shorten) to prevent excessive knee flexion. The resulting, repetitive strain
(which occurs about 90 times per minute per leg) can
produce significant quadriceps-muscle damage. If you simply complete your usual
volume of training, your quads have already adapted
to that amount of strain and ordinarily don't protest too much. However, if you
run more miles than you are accustomed to, your
quads tend to complain quite loudly. If you have ever boosted your mileage
quickly or run a marathon, you know the feeling.
Downhill running actually magnifies this eccentric, "pulling-apart" stress on
the quads, because the leg "falls" a little farther
than normal with each stride. Thus the acceleration of the leg is greater at
impact (footstrike), and the forces which produce knee
flexion are consequently greater. The quads, of course, are still trying to
carry out their yeoman-like work of resisting knee
flexion, but the stress on them is much higher. Microscopic tears in the quads'
muscle fibers and connective tissues can occur, and
considerable soreness can result.
More...from Running Research News at:
http://runningresearchnews.com/News_And_Events.php?cid=1&iid=88


2. Metabolic Rate : The metabolic impact of exercise - or how your body works
out while you put your feet up:
You finished your workout a couple of hours ago and now you are relaxing as you
get your regular fix of Peak Performance. But in
fact your body may not be quite as relaxed as you think. There are a number of
ways in which exercise can exert lasting
physiological effects that persist for long after you have showered and headed
home. And knowledge of these processes will help you
to optimise your performance and recovery, as well as managing your body weight,
writes John Shepherd.
Weight is an important issue for sportsmen and women. Rugby or American football
players, for example, need powerful lean muscle and
body mass to hit their opponents hard and absorb the impacts of the game. A top
player can burn 3,000 calories or more on a typical
training day – enough to cause a worrying loss in body weight and lean muscle if
calories are not replaced consistently and
appropriately.
Endurance athletes are less concerned than rugby players with putting weight on,
but must also be careful to ingest enough food
calories to maintain their body weight, maximise recovery and optimally fuel
their activities.
Both types of athlete may be assiduous in calculating the number of calories
they need for their respective activities; but the
reality is that they may underestimate their true calorific requirements by as
much as 20% by failing to take account of the
following factors:
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/metabolic-rate.htm


3. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Dear Dr. Mirkin: Do toe clips save energy when I bicycle?
For years we have heard that all bicycle riders should have their feet attached
to their pedals either with cleats or toe clips,
because this helps them to pedal both up and down and therefore use less energy
and pedal more efficiently. Recently, researchers at
the University of Bath in England showed that cycling efficiency is not altered
with and without toe clips (Journal of Sports
Sciences, January 2008). The authors wanted to test a claim from one
manufacturer that toe clips lower submaximal oxygen consumption
(VO2) by 8-18 percent. They showed that it does not.
Almost all serious cyclists today use toe cleats on their shoes that clip onto
matching pedals. They do this to get better control
so they do not slip off the pedals when they accelerate or make sudden changes
in speed. However, now we know that cleats do not
decrease their oxygen requirements.
* Maximum Heart Rate Formula
Many of the standard tests used to measure heart function are based on a
nonsensical MAXIMUM HEART RATE formula, that predicts the
fastest your heart can beat and still pump blood through your body. Although
this formula is the golden standard used today, it is
not based on science.
In 1970, a good friend, Sam Fox, was the director of the United States Public
Health Service Program to Prevent heart disease. He is
one of the most respected heart specialists in the world. He and a young
researcher named William Haskell were flying to a meeting.
They put together several studies comparing maximum heart rate and age. Sam Fox
took out a pencil and plotted a graph of age verses
maximum heart rate and said it looks like maximum heart rate is equal to 220
minus a person's age. For the last 30 years, this
formula has been taught in physical education and heart function course and has
been used to test heart function and athletic
fitness. In the 1960s, Sam Fox was very helpful to me when I was competing,
planning and setting up running programs, but the whole
concept of maximum heart rate and the formula that it is equal to 220 minus your
age is ridiculous.
The formula is wrong because your legs drive your heart. Your heart does not
drive your legs. Maximum heart rate depends on the
strength of your legs, not the strength of your heart. When you contract your
leg muscles, they squeeze against the blood vessels
near them to pump blood from your leg veins toward your heart. When your leg
muscle relax, your leg veins fill with blood. So your
leg muscles pump increased amounts of blood toward your heart. This increased
blood fills the heart and causes your heart to be
faster and with more force. This is called the Bainbridge reflex that doctors
are taught in their first year of medical school. The
stronger your legs are, the more blood they can pump, which causes your heart to
beat faster.
A pencil mark plotted on a graph during an airplane flight more than 30 years
ago has been the accepted formula for maximum heart
rate for more than 30 years and the medical community has accepted this dogma
for more than 30 years.
* Fewer Omega-6's May Reduce Cancer Risk
Researchers at UCLA show that reducing intake of corn oils helps to prevent
prostate cancer in mice (Cancer Research, April 15,
2008). Corn oil and other vegetable oils are extremely rich sources of omega-6
fatty acids.
Fats are classified by their chemical structure into omega-3s, omega-6s, and
omega-9s. Omega-6s cause your body to produce
prostaglandins that turn on your immunity to cause
inflammation, while omega-3s turn down your immunity to reduce inflammation.
Your immunity is supposed to be good for you. When a germ enters your body,
your immunity produces white blood cells and proteins
called antibodies that attack and kill the germ.
After that germ is gone, your immunity is supposed to stop making so many immune
cells and proteins. If it remains active, your
immunity attacks your own body to damage tissue and increase risk for heart
attacks, certain cancers, and diabetes; it can also
worsen existing diseases such as some types of dementia, asthma or psoriasis.
For more than 2 million years, humans have eaten diets that have a ratio of
omega-6s to omega-3s of about two to one. However, over
the last 100 years, humans have added extracted vegetable oils to other foods
that they eat and increased the ratio to 12 to one and
perhaps as high as 20 to one. This increase in the ratio of omega-6s to
omega-3s is a cause of inflammation.
The increase in omega-6's has come primarily from vegetable oils that are added
to baked, fried and other prepared foods. Omega-3s
oils are relatively unstable so they are not
found in most prepared foods.
Good food sources of omega-3's include seafood and beans, whole grains, nuts and
other seeds. We do not know if changing the ratio
of omega-6s to omega-3s will help to prevent cancers in humans, but several
studies show that they appear to both prevent and slow
cancers in animals.
* Dear Dr. Mirkin: I'm often sore for several days after a workout. What am I
doing wrong?
Hard exercise is supposed to damage muscles and cause stiffness and pain.
However, you should not start hard workouts until you
have done adequate background work. Do your sport at a very low intensity until
you feel discomfort. Stop immediately and then come
back the next day also for an easy workout. If you are stiff, you worked too
hard; use less intensity and stop earlier.
When you can exercise every day for at least an hour and feel no soreness
whatever, you are ready to start adding harder workouts.
It may take you several months to reach this stage. Then you can start
"stressing and recovering." If it takes more than three days
for you to recover from a workout, you went too hard and have to learn to stop
earlier in your hard workout. Eventually you should
be able to take one hard workout followed by two or three easy ones. You should
be able to follow this program forever.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


4. Juice 'prevents clogged arteries':
Juices made from apples or purple grapes - and the fruit themselves - protect
against developing clogged arteries, a study suggests.

Researchers fed hamsters the fruit and juice or water, plus a fatty diet.
The animals who were fed grape juice had the lowest risk of developing artery
problems, Molecular Nutrition and Food Research
reports.
The University of Montpellier team said the juice's benefits came from its high
levels of phenols - an antioxidant.
Antioxidants in various foods have been regularly cited as being beneficial to
heart health.
The French team looked at how juicing affected the phenol content of fruit -
because most studies look at raw fruit.
Four glasses a day
They then looked at how being fed various kinds of fruit affected the hamsters'
risk of atherosclerosis - the build-up of fatty
plaque deposits in the arteries that can lead to heart attacks or strokes.
The amount of fruit the hamsters consumed was equivalent to three apples or
three bunches of grapes daily for a human.
Hamsters given juice drank the equivalent of four glasses daily for a person
weighing 70 kilograms (154 pounds).
The apples and grapes had about the same phenol content, while the purple grape
juice had 2.5 times more phenols than apple juice.
Compared with animals given water, those given fruit or fruit juice had lower
cholesterol levels, less oxidative stress, and less
fat accumulation in their aorta, the main vessel supplying oxygenated blood to
the body.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/7405566.stm


5. Training for a 40 minute 10km:
By Roch Frey
The sub 40 min 10km, similar to the sub 4-min mile barrier in the 50's, is one
of those times in running that seems impossible to
break, but once broken is easy to accomplish time and time again. Training for a
40 min 10km, whether in a straight up 10km road
race or at the end of an international distance triathlon, is achievable if the
goal is realistic for you and if the proper training
is performed.
The first step in achieving a sub 40 min 10km is to ask yourself if this is a
realistic goal. This is a 6:26 pace per mile. Is your
P.R. for a 10km around 41 or 42min? If so then yes, breaking 40 min with the
correct training is realistic. On the other hand, if
your best 10km time is 48min then you may want to key in on breaking 45 min
first. After determining that sub 40 min is achievable
then you need to pick a race that suits your strengths. Pick a flat course if
you have more leg speed than strength or a rolling
course if you feel strong on the hills.
Following is a 6-week training program that is specifically geared toward a sub
40 min 10km. Throughout the schedule you will notice
that the harder training sessions are on the track and road and the intensity is
determined by heart rate or pace. Just running on
the track or only training with a heart rate monitor is not the best way to
train. You need to use a combination of different
running terrains and different ways to determine your intensity and pace. Track
sessions will give you direct feedback as to what
pace you are running and intervals on the roads or trails at certain heart rates
will allow you to train the proper system without
worrying about pace. Try not to always get caught up in what pace you are
running (especially on easier or longer days) and / or
always watching your heart rate. There are days when you need to head out the
door and just run going by feel not worrying about
what pace you are running or at what heart rate.
More...from Multisports.com at:
http://www.multisports.com/archives/40_min_10k.shtml


6. LifeSport’s Pro Athlete Training Secrets:
By Lance Watson and Alister Russell.
LifeSport Coaching works with some of the finest multisport athletes in the
world. The coaches strive to provide these athletes
workouts that have specific physiological purpose while providing inspiration.
These sessions are often testing, but if tackled with
zest, result in world beating performances.
Read this series for a little peek into the training diary of elite athletes.
Note the workout adjustments at the end for athletes
of different abilities, experience and fitness levels.
Athlete: Linsey Corbin
Hometown: Missoula, Montana
Distance: Ironman
Coached by: Lance Watson
Workout
Warm up: 15 minutes of easy riding, 15 minutes of single leg drills, 15-30
minutes of building tempo effort, activation set of 5x1
minute building effort to goal TT effort.
Main set: 20 minute time-trial
Cool down 10 minutes easy riding, 15-30 minutes of tempo effort, 15 minutes cool
down.
Why I like this workout:
Corbin: “The 2.5 hour trainer ride with a 20 minute cycling time-trial on the
trainer is one of my favorite, as well as one of my
most challenging weekly workouts. Not only is riding the trainer mentally
challenging, but it also allows me to have control of my
wattage and effort. Due to the fact that I don’t have to pay attention to
traffic on the road, I am able to pour my entire heart
into this workout, and that is exactly what I do.
More...from InsideTri at:
http://www.insidetri.com/article/71267/linsey-corbin


7. Exercise may protect girls from future breast cancer:
Get your daughters off the couch: New research shows exercise during the teen
years -- starting as young as age 12 -- can help
protect girls from breast cancer when they're grown. Middle-aged women have long
been advised to get active to lower their risk of
breast cancer after menopause.
What's new: That starting so young pays off, too.
''This really points to the benefit of sustained physical activity from
adolescence through the adult years, to get the maximum
benefit,'' said Dr. Graham Colditz of Washington University School of Medicine
in St. Louis, the study's lead author.
Researchers tracked nearly 65,000 nurses ages 24 to 42 who enrolled in a major
health study. They answered detailed questionnaires
about their physical activity dating back to age 12. Within six years of
enrolling, 550 were diagnosed with breast cancer before
menopause. A quarter of all breast cancer is diagnosed at these younger ages,
when it's typically more aggressive.
Women who were physically active as teens and young adults were 23 percent less
likely to develop premenopausal breast cancer than
women who grew up sedentary, researchers report Wednesday in the Journal of the
National Cancer Institute.
The biggest impact was regular exercise from ages 12 to 22.
More...from the NY Times at:
http://www.nytimes.com/aponline/health/AP-Breast-Cancer.html?_r=1&ref=fitnessand\
nutrition&oref=slogin


8. Top Endurance-Sport Training Tips:
When you think about endurance sports, you probably picture something straight
out of a Gatorade commercial: a sweaty, sinewy
athlete dragging himself across the finish line of an Ironman Triathlon and
collapsing under a blazing, hot sun.
Intimidated? Of course you are.
But coaches and athletes say just about anybody can experience the healthy high
of competing in and completing an endurance event,
whether a marathon or a 5K run. (Yes, a 5K is considered an endurance race.) You
just have to want it, as well as know some training
basics.
In Pictures: Top Endurance-Sport Training Tips
Endurance athlete and author Jenny Hadfield clearly remembers her first event, a
5K in Milwaukee in the early 1990s, shortly after
she'd graduated from college. Although she'd always considered herself an
athlete, Hadfield estimates that she was 35 pounds
overweight at the time and could barely run a block. She came in last that day
(a 72-year-old man beat her), but she did finish the
race by walking when she needed to and breaking the race up into small pieces in
her mind.
More...from Forbes at:
http://www.forbes.com/health/2008/05/19/fitness-endurance-training-forbeslife-cx\
_avd_0519health.html


9. Young Baltimore Athletes to be Screened for Risk for Sudden Heart Death:
Volunteer heart experts at Johns Hopkins have embarked on what is believed to be
the largest single-day event to date to screen
young athletes in the United States for early signs of life- threatening defects
in the body's blood-pumping organ.
The medics are scheduled to test the hearts of more than 1,000 athletes, males
and females age 16 to 18, attending the 2008 track
and field championship games of the Maryland Public Secondary Schools Athletic
Association. The event is taking place in Baltimore
at Morgan State University, at what the Johns Hopkins team has dubbed the
first-ever Heart Hype program.
According to Johns Hopkins cardiologist Theodore Abraham, the stress of athletic
competition poses ultradangerous risks to those who
have inherited tendencies to develop overly enlarged and thickened hearts,
hypertrophic cardiomyopathies, or similar abnormalities.
These players have a higher than normal risk of sudden, potentially fatal heart
rhythm disturbances or cardiac arrest.
"Too many young athletes are dying unnecessarily," Abraham said, referring to
the several thousand such sudden deaths per year, by
some estimates, in younger adults in the United States. "The most frustrating
thing is that so many athletes are seemingly unaware
about the consequences of putting too much strain on their abnormal cardiac
muscle during vigorous exercise."
More...from the John Hopkins Gazette at:
http://www.jhu.edu/~gazette/2008/19may08/19athletes.html


10. This Week in Running:
10 Years Ago- Simon Rono (KEN) won the Examiner Bay to Breakers (CA/USA) 12K in
33:58 with Khalid
Khannouchi (MAR) 2nd in 34:09 and Hezron Otwori (KEN) 3rd in
34:10. Jane Omoro (KEN)
took the women's race in 38:57, well ahead of Lynn Jennings (USA)
at 40:02 and Anne-Marie
Lauck (USA) in 3rd with 40:15.
20 Years Ago- Sam Ngatia (KEN) won the Nissan (CA/USA) 10K in 28:49. Raf Wijns
(BEL) was 2nd in 28:57
and Jean-Pierre Ndayisenga (BDI) was 3rd in 29:06. Kellie
Archuletta (USA) won the
women's race in 33:20, defeating Debra Elsmore (NZL) who was more
than a minute back at
34:30. Maria Trujillo (USA) was 3rd in 34:38.
30 Years Ago- Henry Rono (KEN) won the Pacific Athletic Conference
Championships (OR/USA) 10,000m
in 27:46.6 and came back the next day to win the 5000m by more
than 14 seconds with
a 13:20.2.
40 Years Ago- William Adcock (ENG) won the Karl Marx Stadt (GER) Marathon in
2:12:16.8, more than a
minute ahead of Nicolae Mustata (ROM) who finished at 2:13:26.2.
Jürgen Busch (GER)
was 3rd in 2:13:45.2.
50 Years Ago- John J Kelley (USA) won his 3rd straight Yonkers (NY/USA)
Marathon with a time of 2:21:00.4.
He would win the next five times here. All of his wins were also
USA titles.
60 Years Ago- Emil Zatopek (CZE) won a 3000m in Bratislava SVK with a 8:18.0.
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.


11. Should I "do the salt"?
Q: I have read all the articles about hyponatremia but still am confused what
this is, why it happens to runners and how I can
prevent it. I am a healthy, 38-year-old runner who does four marathons a year
with a PR of 4:25. I have no medical problems. Should
I "do the salt" at every race? When should I do it? Help me figure this out! -
Jessica S. Los Angeles, CA
A: Thanks, Jessica. Despite all the marathon doctors educating at their races
via brochures, clinics and web sites, and articles in
magazines like Runner's World, there's still tons of confusion surrounding
hyponatremia. I hope the following information clears
things up. As always, asking the right questions gives us a good starting point…
What is hyponatremia and what are its physical effects?
Hyponatremia means a reduced blood sodium (salt) concentration. When the sodium
level falls below 130 mmol per liter, it creates, in
mild cases, a general clouding of consciousness not unlike the slowing of brain
function that occurs in drunkenness. Nausea and
vomiting as well as lightheadedness and dizziness are frequently observed with
mild cases. The brain swells as the sodium level gets
lower, which results from the general state of fluid overload.
In the most severe cases, the athlete lapses into unconsciousness, develops
epileptic-like seizures and may stop breathing or suffer
cardiac arrest. Fluid overload of the lungs may produce pulmonary edema that
leads to shortness of breath and coughing up
blood-stained sputum. In marathon and half-marathon athletes suffering from
hyponatremia, I have observed gross swelling of the
hands and forearms in runners with serum sodiums of 130. If you can’t get your
rings off at the end of the run, your serum sodium
may be low.
How and why do distance runners get hyponatremia?
When you run or walk long distance, blood is shunted to the legs; less blood
flow goes to the kidneys. Therefore salt regulatory
hormones ADH (a.k.a. AVP) inappropriately increase, causing the kidney to make
the athlete concentrate their urine with salt and
retain the free water. Even Gatorade, Poweraide and all sports drinks or IV
saline will therefore increase free water and lower
serum sodium. Giving salt during the run may in fact be protective and it
reminds runners about hyponatremia so that they will not
overdrink!
More...from Runner's World at:
http://tinyurl.com/5g6tq6


12. Quick Meals for Busy Triathletes:
OK, I lied.
I can cook.
I've whipped up some pretty tasty salmon fillets, steak sauces, stuffed noodles
and pad thai in my time.
But there comes a time in the life of a busy multi-sport athlete, and especially
the Ironman triathlete, when you must eat, it must
be a complete meal, and it must be quick.
You see, your body can only support high volume training, proper performance,
and immune system health for a limited period of time
if all your quick meals consist of microwaved Lean Cuisines, gas station trail
mix, and "all-organic" food bars. Instead, you have
to make a habit of regularly eating healthy and wholesome foods without heavy
amounts of preservatives, salts, sweeteners, and
synthetic chemicals.
So on that point, I'm going to share with you my top ten meals that I rely on in
a pinch. That is, when I've finished a long ride
and have to be at work in 10 minutes, when I've gotten home from the gym and
need to be asleep within an hour, or when I have just a
few moments to make a dish to fuel a workout. Each meal includes a complete
blend of protein and carbohydate for recovery and energy
needs, and while it may be no filet mignon, it will fulfill the physiological
needs of the busy multi-sport athlete. Since many
triathletes must consume in excess of 5000 calories per day, here is the added
bonus: these are relatively cheap eats.
In no particular order, here are the top 10 meals that I, Ben Greenfield,
personally make and have committed to memory as my
complete fall-back nutritional options. Hell, some of them don't even have a
name, so I had to make up a title on the fly while
writing this article.
More...from TriFuel.com at:
http://www.trifuel.com/training/health-nutrition/quick-meals-for-busy-triathlete\
s


13. Runner's Rap - The in's and out's of speedwork:
Incorporating speedwork into your running regimen will not only improve your
performance but will add a little spice and flavor to
what may be a bland routine.
There are a few things to point out before getting into the bread and butter of
speedwork:
1) There is no cookie-cutter approach to speedwork. What works for one runner
may not work for the next.
2) The workout needs to fit into your schedule, align with your running goals,
current level of fitness and running experience.
3) An established running base of at least 15 to 20 miles per week for at least
six months is recommended before adding speedwork
into the routine.
There are several different forms of speedwork to choose from and it's a good
idea to incorporate at least one form one time per
week, but no more than two. The chance for injury increases if you train for
speed too often and I recommend a rest day between
sessions. By mixing it up from week to week you will engage different muscles,
vary your stride and exercise your stamina, which
will allow you to run faster with less effort during other training runs.
More...from the Ahwatukee Foothills News at:
http://www.ahwatukee.com/sports/speedwork_3273___article.html/week_running.html


14. Race Well Every Times:
Use these rules gleaned from elite runners to race well all year long.
For a weekend of thrilling races in New York City last November, I had the best
seat in the house: the sidecar of the lead
motorcycle. I was a stride away when Ryan Hall surged to the front at the Men's
Olympic Marathon Trials, crushing the best field
ever assembled. The next day at the ING New York City Marathon, I watched Martin
Lel sprint to an amazing finish. Here are the most
important lessons I observed that could help you in your next event, no matter
your pace or distance.
PLAN: Make it to the starting line healthy
You are only as strong as your weakest link. Olympic silver medalist Meb
Keflezighi and 2:08 marathoner Abdi Abdirahman were favored
to make the Olympic team, but Meb toed the line with a calf issue and Abdi had
been plagued with a sore hip flexor. While these two
powerhouses led early and battled hard, the stress of racing magnified their
injuries. Meb fell to eighth place, and Abdi dropped
out at mile 18.
ACTION: Know when to rest
Injuries happen, but by allowing ample recovery time during training, you can
help avoid arriving at the start with aches and pains.
Follow a hard day with one or two easy days, and a hard two weeks with an easy
one (reduce mileage by 10 to 20 percent). Take a rest
day at least every 10 days. And at the slightest hint of injury, reduce workload
and intensity, or resort to cross-training, and
seek physical therapy.
More...from Runner's World at:
http://tinyurl.com/55hxvu


15. Digest Briefs:
* Absorb, Process, Persevere
By Coach Matt Russ
One of the key ingredients to being a successful athlete is not motivation, or
talent, or mental focus, it is the ability to learn
from your mistakes. Bad races happen to everyone and they will likely happen to
you at some point. A race is only "bad," however, if
you do not walk away some knowledge that will help you in the future.
Having worked with many elite athletes, I can tell you one of their key
characteristics is the ability to absorb an injury, bad
race, equipment failure, or other setback, learn from it, and move on. I have
observed talented athletes that did not have this
ability fall by the wayside, victims to their own discouragement.
It is ok to be disappointed, but then you must look for answers. If it was
something out of your control such as a mechanical,
weather, or illness then you must simply shrug it off. There are numerous
accounts of unlucky athletes that stuck with their sport
and came back to achieve their goals. If it is a factor within your control,
break it down, come up with a plan over come it, and
keep moving forward. A successful athlete is like Teflon; they do not let
negativity stick to them.
Matt Russ has coached and trained elite athletes from around the country and
internationally for over ten years. He currently holds
expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA
Track and Field Coach. Matt is head coach and owner
of The Sport Factory, and works with athletes of all levels full time. He is a
free lance author and his articles are regularly
featured in a variety of magazines such as Inside Triathlon, and Triathlete.
Visit www.thesportfactory.com for more information or
email him at mailto:coachmatt@...


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

May 24, 2008:
Ironman 70.3 Austria - St. Polten/Vienna, Austria

Ironman Lanzarote Canarias Triathlon - Lanzarote, Canary Islands, Spain

Kids YAM Scram Fun Run, Burlington, VT

U.S. Half Marathon - Sun Valley, ID

Television:
Richards Bay BG Triathlon World Cup in South Africa
CBC at 2:30pm ET

May 24-25, 2008:
Ottawa Race Weekend - ON
Canadian Marathon Championships

May 25, 2008:
Brasil Telecom Ironman Triathlon Florianopolis - Florianopolis Island, Brazil

(20th) KeyBank Vermont City Marathon - Burlington, VT

May 26, 2008:
(30th) Dick's Sporting Goods BolderBOULDER 10K - Boulder, CO
International Team Challenge

Saddleback Memorial Half Marathon - Laguna Hills, CA


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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Have a good week of training and/or racing.

Ken Parker
Runner's Web
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