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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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
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Emilie's Run. This prize money is in addition to the previously announced $5,500
in individual prize money for the top open and
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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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5. Mississauga Marathon The 5th anniversary edition of the Mississauga Marathon
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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
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10. Canadian Running Magazine: Subscribe at:
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11. BeatRunning Music for runners: Music to start running, for experienced
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12. Mi-Sport - The Ultimate Sports MP3 Player Introducing the world's first and
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Nick Matthew, the 2006 British Open squash champion now uses the player to train
with and Mi-SPORT are endeavouring to encourage
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Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
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I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook
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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
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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
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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. The 5 P's of Running Form - Preparation, Propulsion, Pushoff, Pull-through
and Percussion
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. National Athletic Trainers’ Association (NATA) offers Tips for Exercising
Safely in the Heat
4. Exercising In The City? Don't Get Exhaust-ed; Take It Inside
5. How Exercise Changes Structure And Function Of Heart Shown By Mass. General
Study
6. Endurance Athletes Race Pacing: If it makes sense to run the second half
faster than the first, then why do the Kenyans go out so
fast?
7. Baby Boomers' Bodies Impacted by Years of Wear and Tear
8. Love and Running
Being a runner can help you score a date, find a mate, even survive heartbreak.
Here's how to navigate the road to romance.
9. Fueling the Runner: Energy Drinks
Do They Really Equal More Energy?
10. "Hot Races" Reiterate Precautions For Marathon Runners
11. Effects of training intensity on VO2max, lactate threshold and growth
hormone
12. This Week in Running
13. Girls, Young Women Can Cut Risk Of Early Breast Cancer Through Regular
Exercise
14. Cool Tips for Hot Running
Twenty tricks to help you perform well throughout the summer.
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Did you run at this year's Ottawa Race Weekend?"

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:
"Do you support the use of time standards (such as Boston has) for entry into
marathons?"
Answers Percent
1. Yes 81%
2. No 15%
3. Don't care 4%


FIVE STAR SITE OF THE MONTH: IronDistance.com.
There is only one short cut on your way to the finish line. We are here to help
you find the race that is right for you.
An iron distance triathlon consists of a 2.4 mile swim, 112 mile bike, and a
26.2 mile run. It is considered by many to be the
ultimate endurance test.
The Top Ten elements to look for in an iron distance race.
You put endless hours of training into preparation for your race. Make sure the
event you enter puts in the same effort to make
your day a memorable one.
The site has recently added a race rating system.
More...from www.IronDistance.com.


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

BOOK/VIDEO OF THE MONTH: Championship Triathlon Training
Train less to race faster
Triathlon expert offers tips for multisport conditioning
Windsor, ON-- George Dallam, PhD, USA Triathlon's first national team coach,
leads the way in triathlon coaching. As the longtime
coach of Hunter Kemper, the top-ranked triathlete in the ITU World Cup during
2005 and most of 2006, Dallam shares many of his
coaching insights for serious triathlon participants in an upcoming book.
In Championship Triathlon Training (Human Kinetics, May 2008), Dallam and
coauthor Steven Jonas, MD, address essential components
for effective triathlon training:
· Make transitions a competitive advantage rather than a drain.
· Use Dallam's novel method of projecting target training velocities in
swimming, cycling, and running.
· Employ simple technologies to maximize the adaptive process and get
more enjoyment out of training.
· Alter breathing patterns to improve ventilatory efficiency, reduce
heart rate and blood pressure, and improve training
consistency and performance.
· Develop the psychological skills to improve performance and enjoy the
process more.
· Build movement-specific strength to improve basic speed and
endurance-related speed in swimming, cycling, and running.
According to Dallam, by implementing particular training components,
athletes can train less to race faster. "These are
specific methods that any athlete can use to develop more effective technique in
swimming, cycling, and running to become faster,
more efficient, and less likely to be injured," says Dallam.
Championship Triathlon Training offers advice on complex speed
and endurance training, race-specific training and
strategy, and training for strength. For more information on Championship
Triathlon Training, contact Human Kinetics at 800-465-7301
or visit
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=978-0-7\
360-6919-9
ABOUT THE AUTHORS
George Dallam, PhD, is the longtime coach of Hunter Kemper, the top-ranked
triathlete in the ITU World Cup during 2005 and most of
2006. Dallam is the founding member of the National Coaching Commission of USA
Triathlon, the sport's national governing body, and
was USA Triathlon's first national team coach. In 2004 he was a finalist for the
Doc Counsilman Award for the Science in Coaching
category of the United States Olympic Committee's Coach of the Year Award. In
2005 he was USA Triathlon's Elite Coach of the Year.
Dallam is an associate professor of exercise science and health promotion at
Colorado State University at Pueblo. As a sport
scientist, he has authored and coauthored numerous scientific papers relating to
triathlon. During his career at CSU-Pueblo, he has
received each of the university-wide awards for teaching, scholarship, and
service, becoming the only faculty member in the history
of the institution to receive all three awards.
During his triathlon coaching career, Dallam has served as a personal coach to
several elite triathletes, including Amanda Stevens,
Marcel Vifian, Callahan Hatfield, Michael Smedley, and Ryan BickerstaffAt the
Olympic Training Center, he served as resident and
collegiate programs coach for Olympians Nick Radkewich and Susan Williams as
well as perennial international stars Laura Reback,
Becky Lavelle, and Doug Friman. Before focusing on triathlon, he coached at
various levels in swimming, water polo, and cross
country.
Steven Jonas, MD, MPH, MS, FNYAS, has been a regular columnist and contributor
to The East Coast Triathlete, Triathlon Today,
Triathlon Times, and American TRI. Since 2006, he has written a column titled
"Ordinary Mortals: Talking Triathlon with Steve Jonas"
for USA Triathlon Life. He is the author of Triathloning for Ordinary Mortals
and The Essential Triathlete. He also serves as editor
in chief of American Medical Athletic Association Journal and has been a member
of the editorial board of ACSM's Health & Fitness
Journal since 1999.
Jonas is a professor of preventive medicine in the School of Medicine at Stony
Brook University in New York. As author, coauthor,
editor, and coeditor, he has published more than 25 books and 135 academic
papers on health policy, health promotion, disease
prevention, and fitness and exercise.
The year 2007 marked Jonas' 25th season as a recreational triathlete. He has
competed in more than 185 multisport races, including
115 triathlons, at distances up to the Ironman. He is also a certified
professional ski instructor.
CONTENTS
Chapter 1 Essential Training Elements and Guidelines
Chapter 2 Training the Mind
Chapter 3 Assessing and Improving Technique
Chapter 4 Training for Strength and Muscular Balance
Chapter 5 Complex Speed and Endurance Training
Chapter 6 Race-Specific Training and Strategy
Chapter 7 Creating a Long-Term Training Program
Chapter 8 Race-Specific Training Programs
Chapter 9 Health and Fueling Strategies for Optimal Performance
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=978-0-7\
360-6919-9

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. The 5 P's of Running Form - Preparation, Propulsion, Pushoff, Pull-through
and Percussion:
By Matthew Barreau
Instead of compiling a notebook of workouts I did this term, I figured I would
put together a training schedule that would be
typical of the athletes I would coach. Since there are innumerable styles and
types of training one must go through to be a complete
athlete, I decided to focus on one aspect of training: the running stride.
The ability of one to run fast is directly related to form. Simply put, the more
efficient the stride, the more energy that can be
turned into forward motion. In analyzing the stride, I will focus primarily on
the lower half of the body, as it creates the primary
propulsing forces. The upper body will be referred to, but only as a product of
lower body forces. There is much truth to the theory
that the “arms drive the legs,” but this report will separate the two halves. A
quick description of the position of the upper body:
Minimal rotation of the upper body is the goal, so a strong core is necessary.
The abdominal and lower back muscles must be of
sufficient strength to absorb as much rotational forces created by the lower
body as possible. The arms, shoulders, and neck should
be in a relaxed state, to allow for a greater freedom of motion. Tightness in
one area of the stride has been known to affect other
aspects of the stride, as everything is ultimately one interconnection motion.
Elbow angle will range from slightly less than 90° at
its forwardmost point, to 90° as it passes the side of the body, to slightly
more than 90° as it swings behind the body. The range
of motion will be greater and more forceful as the speed of running increases.
The head should remain in a neutral position above
the shoulders. Overall, there should be a slight forward lean in the body. This
will help utilize gravity’s forces to assist in the
running process. Some people have described running as a continual process of
falling and catching oneself repeatedly. This
“falling” is due to the forward lean placing the center of mass (COM) just
slightly outside of the body in the direction of
movement. I have separated the running stride into the Five “P’s”: preparation,
propulsion, pushoff, pull through, and percussion.
The first four are actual patters of the stride, while the percussion is more of
a tool of selfcheck. Included throughout the
examination of the running stride will be a detailed list of running drills and
their benefit as it relates to particular aspects of
stride efficiency. Additionally, a 21-day mesocycle will be set up to include
these drills, incorporated with the typical workouts
an athlete of mine may encounter during that time period.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2008/rw_news_20080529_TSH_5Ps.html


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Salt Restriction Hinders Exercisers
Most doctors recommend low salt diets because of the evidence that taking in too
much salt can cause high blood pressure, a major
risk factor for heart attacks and strokes.
However, this may not be good advice for dedicated exercisers. If you exercise
heavily and restrict salt, you will not replace the
salt you lose through sweating, which can cause high blood pressure as well as
fatigue, cramps and muscle pain. When the body is low
in salt, the adrenal glands produce large amounts of aldosterone and the kidneys
produce renin, which constricts arteries and can
raise blood pressure.
Researchers at Albert Einstein College of Medicine showed that people on
low-salt diets are actually more likely to suffer heart
attacks than those on high salt diets (Journal of
General Internal Medicine, June 2008). They analyzed data from the Third
National Health and Nutrition Examination Survey (NHANES
III) of American adults. Dr. Hillel W. Cohen, lead author of the study,
stated, "Our findings suggest that for the general adult
population, higher sodium is very unlikely to be independently associated with
higher risk of death from heart attacks."
Many years ago, when I was competing in marathon races, I decided to try a
low-salt diet. I was surprised to find that my blood
pressure rose from a normal 120/ 80 to as high
as 160/80, and I suffered severe fatigue and frequent injuries. When I added
salt back into my diet, my blood pressure went down to
normal and I was able to train and compete again. This is why I recommend a
relatively high-salt diet for exercisers. If you
decide to increase your intake of salt, get a blood pressure cuff and check
yourself for a month. If your blood pressure goes above
120/80, you may have added too much salt. Also, if you stop exercising because
of an injury or for any other reason, be sure to cut
out the extra salt to keep your blood pressure under control.
* Dear Dr. Mirkin: No matter how hard I exercise, my heart rate never gets as
high as my husband's. Should I be concerned?
No; it may just mean that you are in very good shape. Researchers at Liverpool
John Moores University in England showed that
athletes have much lower maximum heart rates than sedentary people and that
female athletes have lower maximum heart rates than male
athletes (International Journal of Sports Medicine, February 2008).
Most exercisers should not even bother with heart rate calculations. Your
training heart rate occurs when you exercise vigorously
enough to make your body require more oxygen. You can tell when this happens
because you will start to breathe deeper and faster,
raising your shoulders with each breath. Once or twice a week, you should try
to exercise intensely enough to increase your need
for oxygen. If you feel uncomfortable, you should slow down. Non-athletes do
not ever need to exercise so vigorously that they
become severely short of breath.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


3. National Athletic Trainers’ Association (NATA) offers Tips for Exercising
Safely in the Heat:
Key information on how to steer clear of heat cramps, heat exhaustion and heat
stroke
DALLAS, May 23, 2008 – In support of the “Exercise is Medicine” initiative, a
new program launched by the American College of Sports
Medicine and the American Medical Association and over 50 supporting
organizations including the National Athletic Trainers’
Association, NATA has prepared a list of important tips that people of all ages
can follow to enjoy physical activity and exercise
and also reduce the risk of exertional heat illness that may occur from activity
in the heat of spring and summer. Exercise is
Medicine is a national program designed to make physical activity and exercise a
standard part of disease prevention and treatment.
To read NATA’s complete Position Statement on Exertional Heat Illnesses, visit
NATA.org.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2008/rw_news_20080524_NATA_Heat.html


4. Exercising In The City? Don't Get Exhaust-ed; Take It Inside:
As environmentalists have pointed out, it can be as dangerous to be outdoors
behind a city bus -- walking or bicycling -- as it is
to be in front of one. All the exhaust and smoke -- even when they have been
reduced by clean-air technology -- can damage a
person's health. The dangers of urban air pollution are of special concern to
those who exercise by running, bicycling or skating.
These individuals, while trying to help their bodies through exercise, should
take care that they do not harm themselves through
exposure to air pollution.
Dr. Ronald Crystal, chief of pulmonary and critical care medicine at
NewYork-Presbyterian Hospital/Weill Cornell Medical Center,
says that air pollution is definitely a problem for those who work out in the
city. The main culprits are ozone, fine particulate
matter, and carbon monoxide, he says. These pollutants irritate the lungs and
respiratory system, and can exacerbate the problems of
individuals with underlying disease -- such as asthma, bronchitis, emphysema or
cardiopulmonary maladies.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/05/080512150141.htm


5. How Exercise Changes Structure And Function Of Heart Shown By Mass. General
Study:
For the first time researchers are beginning to understand exactly how various
forms of exercise impact the heart. Massachusetts
General Hospital (MGH) investigators, in collaboration with the Harvard
University Health Services, have found that 90 days of
vigorous athletic training produces significant changes in cardiac structure and
function and that the type of change varies with
the type of exercise performed. Their study appears in the April Journal of
Applied Physiology.
"Most of what we know about cardiac changes in athletes and other physically
active people comes from 'snapshots,' taken at one
specific point in time. What we did in this first-of-a-kind study was to follow
athletes over several months to determine how the
training process actually causes change to occur," says Aaron Baggish, MD, a
fellow in the MGH Cardiology Division and lead author
of the study.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/104955.php


6. Endurance Athletes Race Pacing: If it makes sense to run the second half
faster than the first, then why do the Kenyans go out so
fast?
Most endurance athletes can achieve their best times by 'negative-splitting'
their races (i. e., by competing the second halves of
their competitions faster than their first halves). For runners, this appears to
be true at all distances ranging from the mile up
to the marathon, and the optimal timing strategy seems to be about 50.5-49.5 to
51-49, which simply means that the first half of the
race should take about 50.5 to 51 percent of total time and the second portion
49 to 49.5 percent.
So why do the Kenyans go out so fast? Although the race tactics of Kenyan
runners vary from competition to competition and from
runner to runner, the elite Kenyans are known for starting their races
incredibly fast and daring other runners to stay with them.
This seems to be particularly true in cross country, a sport in which the
Kenyans go out so fast that the possible winners and
also-rans are separated from each other within the first 800 metres or so of the
race, even in a 12-K competition. If you're a
non-Kenyan cross-country runner, you must stay at least somewhat close to the
lead pack if you have any hope of finishing among the
top 10 competitors. In other words, you must go out very fast and stray away
from the optimal strategy of negative-splitting.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0837.htm


7. Baby Boomers' Bodies Impacted by Years of Wear and Tear:
Common overuse injuries result in a variety of conditions
INDIANAPOLIS, May 28 /PRNewswire-USNewswire/ -- As increasing numbers of baby
boomer exercise enthusiasts and athletes age,
healthcare professionals are treating more overuse injuries, as well as dealing
with the results of traumatic injuries experienced
by people when they were younger. The American College of Sports Medicine (ACSM)
convened a symposium on Overuse Injuries in the
Baby Boomer, the Results of Years of Abuse today at its 55th Annual Meeting.
Symposium chair Jeffrey A. Ross, DPM, M.D., FACSM, explained that when acute
injuries, such as broken bones, ruptured tendons and
ligaments, torn rotator cuffs, ankle sprains, and knee injuries are suffered at
a young age, the injury may lead to osteoarthritis
or biomechanical problems that can impact how a person moves later in life.
Overuse injuries, which are becoming more commonly diagnosed in middle-aged and
older athletes, can lead to foot, knee, hip,
shoulder and back pain, which can mean decreases in physical activity.
A foot and ankle podiatrist and associate clinical professor, Ross explains that
some of the common foot conditions he sees in older
athletes are chronic plantar fascitiis, an inflammatory condition caused by
excessive wear to the connective tissue which supports
the arch of the foot; insertional Achilles tendonitis, a condition that results
in pain at the back of the foot; and hallux rigidus
(jamming of the big toe), which can result in arthritic-like conditions.
In addition to ankle- and foot-related problems, aging athletes are also
experiencing an increasing number of problems related to
their knees, hips, shoulders, and backs as a result of overuse. Medical and
surgical treatments to treat pain and help restore
movement and flexibility include arthroscopy, joint replacement, joint
lubricants (viscosupplementation), cortisone (steroid)
injections, and ligament and tendon repair with advanced tissue anchors.
More...from StreetInsider.com at:
http://www.streetinsider.com/Press+Releases/Baby+Boomers+Bodies+Impacted+by+Year\
s+of+Wear+and+Tear/3691950.html


8. Love and Running:
Being a runner can help you score a date, find a mate, even survive heartbreak.
Here's how to navigate the road to romance.
Wed to Running
Committed to the sport--and to each other
Andy Chan, 37 Malinda Walker, 38, San Francisco
Andy "We organized a race one week after we got married, on July 14. A graphic
designer friend made the logo for our bib numbers:
I'm down on one knee in front of Malinda, who is standing with her running shoe
on my raised knee, and I'm 'tying the knot,' which
is what we named our run/walk. Our prizes were trophies we'd decorated with top
hats and veils. Eighty-three runners and 20 walkers
participated, and we're planning an anniversary run."
What works for us "Running can be a shared experience even if you're different
speeds. After we run separately, we meet up, so it
still feels like a joint activity."
Christian Hicks, 33 Deena Johnson Hicks, 28, Washington, D.C.
Christian "Our first date was an after-work run. Perhaps it was the eight
marathons and half-Ironman she'd completed, but I was
smitten. After a few months, we ran a trail race in Great Falls National Park--I
did the ultra, Deena did the half-marathon. After
the race, I got down on one knee. Thinking I was delirious from the heat, Deena
knelt down, too, asking, 'Are you okay?' Then I
pulled the ring from my running shorts. We were married on October 20, 2007,
which was the only weekend that month when one of us
wasn't racing."
What works for us "Even if you prefer to run separately, make time to run
together sometimes. Running lowers your barriers and puts
you in your comfort zone, which allows you to say things you wouldn't
necessarily share otherwise."
David Stout, 53 Vicki Schwent Stout, 51 Bainbridge Island, Washington
David "I met Vicki at the 2003 Kansas City Half-Marathon. We ran together while
we dated, and in 2006 we got engaged. On a whim, we
decided to enter the Las Vegas Marathon and get married at mile five. We kept it
top secret, since our families expected a formal
wedding--something we figured we'd do eventually. Three months later, the March
2007 Runner's World came out. There we were, on page
19--a two-page photo of our 'secret' wedding for millions to see. We had an
awkward conversation with our families. But the
publicity was special; it captured our first moments of wedded bliss."
More...from Runner's World at:
http://tinyurl.com/64lpez


9. Fueling the Runner: Energy Drinks:
Do They Really Equal More Energy?
The sunny days of summer have passed and winter blah begins. This time of year
many find it a challenge to make it out of the door
for a daily run. Lunchroom conversation often turns to a report about a lack of
energy and motivation to keep up with the daily
routine. In an effort to manage the necessities of life or to look for an extra
boost, many resort to popular energy drinks such as
Red Bull, Rockstar, and Monster.
Do energy drinks provide more energy? To answer this question it is important
to evaluate the ingredients in an energy drink. Most
consist of high doses of caffeine and other stimulants such as ginseng, ginko,
guarana, and taurine. They also contain added
minerals and vitamins such as B Vitamins. Lastly, they often contain high doses
of sugar.
In breaking down the ingredients let us first look at caffeine. Although the
amount of caffeine is not indicated on many energy
drink labels, the average energy drink contains about the same amount of
caffeine as three cans of cola. The added caffeine can, of
course, provide a greater sense of alertness. However, caffeine highs are often
followed by lows. This may lead to an erratic sense
of energy over the course of the day.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=12559


10. "Hot Races" Reiterate Precautions For Marathon Runners:
Healthcare professionals have found more direct correlations between hot
temperatures and higher numbers of marathon casualties,
according to information presented during a session at the American College of
Sports Medicine's 55th Annual Meeting (ACSM).
William Roberts, M.D., FACSM, session chair and ACSM past-president; George
Chiampas, D.O.; and Craig Young, M.D., FACSM, presented
outcomes from multiple hot marathons in 2006 and 2007, and found the same
conclusions for each: the hotter the temperature, the more
runners in the medical tent.
During a 2006 race in Rochester, Minn., where the temperature reached 80 degrees
Fahrenheit by the start of the race, 20 percent of
those able to finish the race required IV fluids, and four were hospitalized. At
a race in Amsterdam in 2007, 3,600 of 7,800
participants were unable to finish because of heat illness or the decision to
stop early because of the heat.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2008/rw_news_20080530_Hot_Races.html


11. Effects of training intensity on VO2max, lactate threshold and growth
hormone:
An interesting study was done in the early 1990's on the physiological effects
of two different training programs1. Twenty-one
healthy untrained women between the ages of 18 and 40 participated. Care was
taken to exclude women with unusual dieting patterns or
who had used oral contraceptives in the previous six months or had a history of
renal, hepatic or diabetes mellitus. Women who had
been involved in a regular training program of greater than 16 km per week were
also excluded.
About one third of the women did not train and so acted as controls. The others
were divided into two groups with slightly different
programs. The overall distance covered each week was the same and increased
slowly, beginning at 8 km per week. By the end of the
year, the two training groups were averaging a total of 55-63 km per week. The
difference between the two training groups was the
level of intensity during part of the workouts. One group did some of their
training at their (pre-training) lactate threshold and
the other did some of their t raining above their (pre-training) lactate
threshold.
Each woman was given a number of physiological tests before and after the year's
study. These tests included measurements of VO2max,
lactate threshold, VO2 levels associated with lactate concentrations of 2 mM,
2.5 mM and 4 mM, body fat and lean tissue and a 24 hr
profile of the concentration of growth hormone in their blood.
More...from Amateir Athlete Science Digest at:
http://amateur-athlete.com/


12. This Week in Running:
10 Years Ago- Simon Rono (KEN) won the 20th edition of the Bolder Boulder
(CO/USA) 10K in 28:50 with
Hezron Otwori (KEN) and Abebe Mekonnen (ETH) following with 28:58
and 29:30 respectively.
Jane Omoro (KEN) had a 40 second margin over Colleen deReuck
(RSA) in winning the women's
race, 33:26 to 34:06. Eyerusalem Kuma (ETH) was 3rd in 34:27.
20 Years Ago- Simon Rono (KEN) won the 10th edition of the Bolder Boulder
(CO/USA) 10K in 29:53 with
Americans Ed Eyestone and Pat Porter taking 2nd and 3rd with
30:01 and 30:05 respectively.
Rosa Mota (POR) won the women's race in 34:41, defeating
Americans Kim Jones and Judy
Chamberlin who ran 36:00 and 36:01 respectively.
30 Years Ago- Ryszard Marczak (POL) won the Dêbno Lubuskie (POL) Marathon and
took the POL marathon
title with a time of 2:15:27.0. Henry Olsen (NOR) was next in
2:17:02.3 and Clovis
Morales (HON) finished 3rd in 2:17:58.6, just nine seconds off
his NR set the previous year.
40 Years Ago- Derek Clayton (AUS) won the Australia Championships Marathon,
held in Hobart, with a time of
2:14:47.8. John Farrington placed 2nd in 2:16:41.4 and Ian
Wheeler was 3rd in 2:20:33.
50 Years Ago- Adolf Gruber (AUT) won the Austrian 25K championships, held in
Linz, in 1:31:15. Gruber won
12 AUT marathon titles and 8 AUT 25K titles during his career.
60 Years Ago- Viljo Heino (FIN) won the Finnish 12K cross title in 39:03.
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.


13. Girls, Young Women Can Cut Risk Of Early Breast Cancer Through Regular
Exercise:
Mothers, here's another reason to encourage your daughters to be physically
active: Girls and young women who exercise regularly
between the ages of 12 and 35 have a substantially lower risk of breast cancer
before menopause compared to those who are less
active, new research shows.
In the largest and most detailed analysis to date of the effects of exercise on
premenopausal breast cancer, the study of nearly
65,000 women found that those who were physically active had a 23 percent lower
risk of breast cancer before menopause. In
particular, high levels of physical activity from ages 12 to 22 contributed most
strongly to the lower breast cancer risk.
The study is by researchers at Washington University School of Medicine in St.
Louis and Harvard University in Boston."We don't have
a lot of prevention strategies for premenopausal breast cancer, but our findings
clearly show that physical activity during
adolescence and young adulthood can pay off in the long run by reducing a
woman's risk of early breast cancer," says lead
investigator Graham Colditz, M.D., Dr.P.H., the Niess-Gain Professor and
associate director of Prevention and Control at the Siteman
Cancer Center at Washington University School of Medicine and Barnes-Jewish
Hospital. "This is just one more reason to encourage
young girls and women to exercise regularly."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/05/080513171443.htm


14. Cool Tips for Hot Running:
Twenty tricks to help you perform well throughout the summer.
By Jeff Galloway
I live in Atlanta, so I know all about running in the heat. And you know what?
It's not so bad. In fact, if you're smart about it
and make some adjustments, summer is a great time of year for running. Even in
the muggy South.
And I'm not the only one who thinks this way. You should see how crowded the
streets and trails get here in the summertime,
especially in the mornings. Which leads me to my first of 20 tips to make summer
running fun.
1. Try running in the early a.m. It's the coolest, most serene part of the day,
and there's nothing like a morning run to boost your
mood all day long.
2. Run whenever. Maybe the morning doesn't work for you. Fine. The long daylight
hours make for lots of other options. Meet with a
group several evenings each week and save lunchtime for solo runs. Maybe an
occasional morning run wouldn't be so awful. Try it and
see. Running in winter is more confining simply because there's so little
daylight time. Not so in summer.
3. Drink like crazy. Even if you don't feel thirsty, drink at least 8 ounces of
fluid each hour, and more if you're outside or tend
to perspire a lot. You'll run better with adequate fluid intake, and you'll feel
better, too. By keeping your water storage high,
you'll also improve your body's cooling mechanisms.
4. Acclimate with care. You need to acclimate to the heat in a safe and gradual
manner, not haphazardly. For the first two weeks of
hot weather, do no speed sessions and keep your midday running bouts to 30 easy
minutes at most. (You can go longer on cool mornings
or evenings.) In 10 days to two weeks, you should be fully acclimated.
5. Go light and loose. Wear light-colored, loose-fitting clothing. The former
will reflect the sun's rays better; the latter will
enable you to take advantage of any breeze, including the one you make by
running. The new sports-specific synthetics are better
than cotton, too. They stay drier and wick moisture better than natural fibers
do.
More...from Runner's World at:
http://tinyurl.com/6nap3l


15. Digest Briefs:
* Ask The Coaches: Runner's Knee Treatment
Q: Runner's Knee Treatment: I'm a 39 year old competitive runner who has been
averaging 30-35 miles a week over the last couple of
years (with 2 or 3 days of cross training mixed in). I completed my first
marathon this past fall after doing a couple 1/2
marathons and numerous shorter races in the preceding year and a half. I was in
the midst of a training schedule (using the FIRST
advanced marathon program) for my second marathon in February, but was derailed
by what I believe to be Runner's Knee (pain under
the knee cap which originated the evening after a 20 mile run with some fast
downhills with pain intensifying with stairs, etc.).
I'm terribly frustrated at the idea of an extended recovery period, but
recognize that I need to be smart. Any suggestions on a
plan to get back in the game? Also, what is the incidence of recurrence of this
injury (how much am I going to need to worry about
this in the future)?
--Tim from CT
A: Runner’s knee describes irritation of the undersurface of the patella (knee
cap). In your case the long run with fast down hills
most likely led to the problem. The patella is a bony fulcrum in the tendons
that connect the quadriceps to the tibia (large shin
bone).
While running down hill the quadriceps are firing while they are elongating, to
control the knee. This puts a significant stress on
the patella and can cause the symptoms that you are describing. Many other
factors, such as alignment (knocked knees, bowed legs,
flat feet), overtraining, tight hamstrings and weak inner (medial) quadriceps
can contribute to runner’s knee. A physical therapist
can instruct you in an exercise program that should eliminate your symptoms.
Apply ice to your knee for 15 minutes following
workouts. Avoid squats and leg extensions in the gym. Once your symptoms
resolve, continue the exercises as a maintenance program to
prevent recurrent problems with the patella and to enhance your running.
--Dr. Cathy Fieseler, Running Times Magazine

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

May 31, 2008:
Freihofer's Run for Women - ALbany, NY

Ford Ironman 70.3 Hawaii - Kohala Coast, Hawaii

Peachtree Junior 3K - Atlanta, GA

June 1, 2008:
Beat Beethoven 8K - Kingston, ON

Ironman 70.3 Boise - Boise, Idaho

Ironman 70.3 Switzerland - Rapperswil-Jona, Lake of Zurich

Rock ‘n’ Roll Marathon - San Diego, CA

Television - CBC
1:00 p.m. - CBC Sports Weekend: National broadcast of the 2008 ING Ottawa
Marathon - 1 p.m. EDT
See it on CBCSsports.ca one hour earlier, beginning at noon EDT.


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.

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