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
Emilie's Run is over for another year. Almost 300 women completed the race with
38 women running under 20:00
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

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.
New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, September 28, 2008
http://www.torontowaterfrontmarathon.com/

5. Goodlife Fitness Toronto Marathon - October 19, 2008
http://www.torontomarathon.com/

6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and
coach. With our industry leading software products,
we're committed to help you monitor, analyze and plan your training. We
encourage you to draw on our passion for excellence to help
you reach your athletic dreams. Trusted by thousands. Dedicated to you.
http://www.trainingpeaks.com/

7. Running Free Running Free is a complete online running store with everything
for the casual to serious runner. They also have
retail stores in the GTA (Toronto) and Markham. Check them out at:
http://www.runningfree.com

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

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

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

11. On August 5, 2008, uber ultra-runner Karl Meltzer will set off on the
biggest race of his life. His challenge: to run the entire
length of the 2,174-mile in less than 47 days.
Definitely daunting. Absolutely grueling. Probably insane. But when he does it,
he'll rule the AT as the guy who conquered it, all
of it, the fastest on two feet.
This is going to be Man vs. Nature, Man vs. Self, Man vs. Clock - and it's going
to be good. So, check back. As Karl's start date
draws near, this site will transform into mission control. With an interactive
map featuring real-time GPS tracking of his progress,
a blog, forums, videos, pictures and podcasts, whereskarl.com will be the place
to keep track of the Speed Goat as he ticks off the
miles on his way from Maine to Georgia. In the meantime, sign up for email
updates* on Karl's training and racing leading up to his
AT attack, feature additions to this site, and occasional discounts from
Backcountry.com and other sponsors
Check it out at:
http://whereskarl.com/?utm_source=runnersweb&utm_medium=banner&utm_content=ad1&u\
tm_campaign=whereskarl

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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If anyone is looking for a web mail provider, you might wish to consider
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NEW THIS WEEK:
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At the Runner's Web site, click "Join this group". Once I have approved your
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ROAD RUNNER SPORTS
We have partnered with Road Runner Sports, the world's largest online running
store, to provide a shopping portal. Check it out at:
http://www.runnersweb.com/running/Mobile_RRS.html

* BREAKSWEAT.TV
We have partnered with Breaksweat TV to provide us with video content.
Simply Sports Media is part of a large group called Simply Media, which operates
more than 25 digital TV channels, including 6 on
satellite and cable. Simply Media has developed and continues to expand on
premium content for TV, web, mobile, captive Audience
Networks, and IPTV.
Breaksweat.tv was recently launched to provide instant access to premium video
content covering outdoor sports. The innovative
online channel uses a system called, Brightcove to continually and seamlessly
deliver content to its users, whilst providing
easy-to-use navigation.
Breaksweat TV is not a user generated website, or a broadcasting channel; rather
it is a platform used to host Breaksweat.tv's
independently produced video content, and content it obtains from key
relationships in the outdoor sports industry. By applying this
strategy to supply content for its viewers, SnowZone.tv is able to showcase
video content that is unique, high-quality, and
continuous filled with updated material.
For more information and to visit other existing channels in the Simply Media
network, please visit:
http://www.simply.tv/

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

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

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

* Peak Running Performance Peak Running Is The Nation's Most Advanced Running
Newsletter. Rated as the #1 Running Publication by
Road Runner Sports (Worlds Largest Running Store) , Peak Running caters to the
serious / dedicated runner. Delivering world class
running advice are some of running's most recognizable athletes including Dr.
Joe Vigil (US Olympic Coach), Scott Tinley (2 Time
Ironman Champ) Steve Scott (3 Time Olympian) and many more. This bi-monthly
newsletter has been around for over 13 years, and in the
past two it has been awarded the "Golden Shoe Award" in recognition of it's
outstanding achievements.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
unningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

* Running Research News: RRN's free, weekly, training update provides
subscribers with the most-current, practical, scientifically
based information about training, sports nutrition, injury prevention, and
injury rehabilitation. The purpose of this weekly e-zine
is to improve subscribers' training quality and to help them train in an
injury-free manner. Running Research News also publishes a
complete, 12-page, electronic newsletter 10 times a year (one-year subscriptions
are $35); to learn more about Running Research
News, please see the Online Article Index and "About Running Research News"
sections below or go to RRNews.com. Check out the
article index at: http://www.runnersweb.com/running/RRN_index.html

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

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Glycerol - can it help athletes stay hydrated?
2. Energy Bar Review
3. Dr. Gabe Mirkin's Fitness and Health e-Zine
4. Scotiabank Toronto Waterfront Marathon Survey
5. Does A High-Carbohydrate Breakfast Improve Performance?
6. Calorie overload sends the brain haywire: study
7. Occupational Therapy Plus Exercise Benefits Osteoarthritis
8. Recovery Drink Review & Comparison
9. FTP Confirmation Test by Joe Friel
10. Maintaining Muscle Strength: A Stronger Future For The Elderly
11. Running biomechanics: shorter heels, better economy
12. This Week in Running
13. Key To Keeping Older People Fit For Longer
14. Weight lifting helps knee arthritis patients
15. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Have you run or are you planning to run a fall marathon?"

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 type of running shoe(s) do you wear for training?"
Answers Percentage
1. Cushioned 18%
2. Motion Control 12%
3. Neutral 13%
4. Performance 12%
5. Racing 13%
6. Stability 12%
7. Trail 10%
8. Other 9%


FIVE STAR SITE OF THE MONTH: Boulder Coaching.
"We want to be your triathlon and running coach"
You're a Triathlete who knows that you can improve your swimming, biking and
running performance.
You've started running, but you need direction.
You may not be going to the next Olympics, but you want to train with the best.
Think Boulder Coaching
The company's owner, Simon Lessing, is a five-time Triathlon World Champion. His
Partner, Darren de Reuck, a running trainer, is
helping many long-distance runners reach a higher level of performance.
Reach New Heights in Triathlon and Running Competition
You may want frequent access to the Boulder Coaches. Or you may only want to tap
their accomplishments, their knowledge of all of
the triathlon distances, Marathon, half marathon and other competitive sporting
events.
Explore our various virtual training online packages. Drop us an email
(mailto:triathlon@...) or give us a call.
Let's talk.
Visit the site at:
http://www.bouldercoaching.com/


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

BOOK/VIDEO/MOVIE OF THE MONTH: RUN FOR YOUR LIFE
Run For Your Life - In Theatres For Limited One Week Run To Celebrate The NYC
Marathon
Comes to DVD October 28th, 2008
Emmy-Nominated Filmmaker Judd Ehrlich’s Documentary About the Relentlessly
Ambitious and Endlessly Quirky Founder of the New York
City Marathon, Fred Lebow
(New York, NY) — Screen Media will release Judd Ehrlich’s inspirational and
propelling documentary Run For Your Life on DVD October
28, 2008. The film will also be in New York City theatres the week prior to the
New York City Marathon in honor of race week.
From Emmy-nominated filmmaker Judd Ehrlich comes this remarkable story of how
one man ran New York and inspired millions to do the
same. Chronicling Fred Lebow’s revolutionary creation of the New York City
Marathon, Ehrlich uses archival footage of Lebow himself
and couples it with a myriad of exclusive interviews including: Mayor Ed Koch,
Manhattan Borough President Percy Sutton; Lebow
family members Moshe Katz, Sarah Katz and Mike Lebowitz; New York Times
reporters Neil Amdur and George Vescey; original marathoners
Norb Sander and Gary Muhrcke (winner of the first NYC Marathon in 1970); and
other notable athletes including Bill Rodgers, Alberto
Salazar, Grete Waitz, Nina Kuscsik, Frank Shorter and Kathrine Switzer. The film
also includes the last known interview with
Olympian legend Ted Corbitt.
“As a New Yorker, Fred's story spoke to me,” Ehrlich recalls. “I grew up here
and I remember how he transformed the city each year
putting on the marathon with glitz and flare. Fred was a showman and, like all
performers, there was a side of his persona that few
people really knew about.”
Credited as the mastermind behind the New York City Marathon, Fred Lebow is now
one of the most influential American icons. He fled
his Orthodox home in war-torn Europe and found his calling when he brought
together a group of runners for the first NYC Marathon in
Central Park. In 1976, Lebow took the race through all five boroughs, uniting a
divided city and sparking a worldwide fitness boom.
Lebow lived for the NYC Marathon, yet he only ran through the five boroughs
once, as the world looked on, in an unforgettable race
against the odds.
The film originally premiered at the Tribeca Film Festival to critical and
audience acclaim. It finished 6th overall in the audience
rankings and was also a favorite of festival co-founder Jane Rosenthal, who
described it as “fascinating” in a television appearance
alongside co-founder Robert DeNiro.
“Fred ignited what we know as the most popular participatory sport today,” says
Mary Wittenberg, president and CEO of the NYRR and
director of the NYC Marathon, who attended a screening of Run for Your Life last
spring. “He made running part of popular culture.”
“We are releasing the film around the New York City Marathon as homage to Fred
and in celebration of today’s runners. Even if you
aren’t a runner you can truly enjoy this film and its inspirational story.” said
Screen Media Films President, Robert Baruc.
About Judd Ehrlich
Judd Ehrlich was born August 17, 1971 and raised in New York City. He produced
and directed Mayor of the West Side, the
Emmy-nominated coming-of–age story about a teenager with multiple disabilities.
The documentary continues to air on public
television stations nationwide, and will through 2009. Ehrlich collaborated on
the editing of Ric Burns' epic PBS series, New York,
and Macky Alston's Sundance Film Festival award-winner and PBS broadcast, Family
Name. He also worked for the acclaimed PBS
documentary series POV and edited for CBS News. Ehrlich has created and curated
multiple film series around New York City, hosting
notables such as Darren Aronofsky, Steve Buscemi, Tony Kushner, Cyndi Lauper,
and Willem Dafoe. He teaches documentary filmmaking in
high schools and colleges and is a graduate of Vassar College. Ehrlich lives in
Brooklyn with his wife and two children.
For more information, see www.fredlebowmovie.com.

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. Glycerol - can it help athletes stay hydrated?
Glycerol - how does it work and are there any downsides?
Can glycerol really help athletes to keep hydrated?
Glycerol is a 3-carbon molecule, which is produced naturally in the body as a
result of normal metabolism. Although classed as an
alcohol, glycerol plays a number of important roles in the body. For example,
phosphoglycerides, which consist of a glycerol
backbone bonded to two fatty acid chains and another alcohol, are an important
component of cell membranes. Glycerol is also used to
store fatty acids in the body; in this process, three fatty acid chains are
chemically bonded to a glycerol molecule – hence the
term ‘triglyceride’.
Pure glycerol is a sweet-tasting clear syrupy liquid which, when mixed with
water solutions, is able to increase their concentration
or, more technically, their osmolarity. Because the human body requires the
osmolarity of body fluids to remain fairly constant,
ingesting glycerol stimulates the absorption and retention of water in order to
counter the increase in osmolarity that would
otherwise occur.
To put it another way, ingesting a solution of glycerol and water allows the
ingested water to be retained by the body and excreted
only when the extra glycerol is either removed by the kidneys or broken down by
the body(1).
Endurance athletes competing in hot and humid conditions need to maintain
maximum hydration, since fluid losses of as little as 1.5
litres can significantly impair performance. Moreover, studies have shown that
many athletes do not drink enough to offset
dehydration during competition, even with unlimited access to fluid(2).
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/glycerol.html


2. Energy Bar Review
There are a multitude of energy bars on the market and you may be wondering,
“How do I choose between them all?” The answer depends
on what you are using the bar for. You can use a bar for a meal replacement or
snack, energy boost before working out, calorie
replacement during a workout, or post-workout recovery aid. Different bars will
fit different needs.
For a meal replacement or snack, the you would choose a bar with carbohydrates
and some protein and it should be fairly low in fat,
high in fiber, and possibly enriched with vitamins. Most bars are processed
foods and may contain hidden sugars, so no more than one
meal or snack a day should be replaced with a bar. The calories should be
consistent with what you would require from a meal or
snack. Avoid saturated and trans fats (may be listed as hydrogenated or
partially hydrogenated oils) which are associated with
atherosclerosis. This is the build-up of cholesterol in your arteries, which
can lead to heart attacks and strokes.
For a pre-workout energy boost, a bar with mostly carbohydrates would be best.
It should be easily digested and eaten with an
appropriate amount of fluid. High fiber may not agree with you right before a
workout and you should avoid bars that are high in fat
if you are doing a high intensity workout.
During a workout of 2 hours or more, some athletes prefer solid food to gels or
energy drinks. If this is the case, choose a bar
that easily digestible, high in carbohydrates, and possibly with electrolytes or
amino acids added. Another consideration is the
bar’s consistency and its reaction to extreme temperatures. (Don’t take a
chocolate coated bar in your jersey pocket in 90 degree
heat!) Some bars are too dry to eat during intensive exercise and some bars
have too much fiber and can cause gastric distress and
diarrhea. High fructose corn syrup may also cause gastric distress. Experiment
during training and NEVER try a new bar during a
race.
More...from First Endurance at:
http://blog.firstendurance.com/2008/10/energy-bar-review/


3. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Stretching Pros and Cons
Researchers at the University of Sydney in Australia
reviewed the world's literature and concluded that stretching does not prevent
muscle soreness that follows vigorous exercise (1).
Athletes train by taking a hard workout, feeling sore the next day, and then
taking easy workouts for as many days as it takes for
the soreness to go away. Since stretching does not reduce muscle soreness, it
does not help you to recover faster from hard
exercise. The best way to recover from exhausting competition is to move with
little pressure on muscles, such as cycling on a
stationary bicycle (2).
Stretching does not prevent injuries (3). Muscles and tendons tear when the
force applied to them is greater than their inherent
strength. Anything that makes a muscle stronger helps to prevent injuries, but
stretching does not make muscles stronger or faster.

Even though most high school and college coaches have their athletes stretch
before games or races (4), you should not stretch
before competition because it decreases muscle strength (5) and impairs your
ability to run fast (6).
However, stretching can make you a better athlete. Muscles attach to bones by
long fibrous bands called tendons. Stretching
lengthens tendons, and the longer the tendon, the
greater the force a muscle can exert on a joint (7). So stretching a tendon to
make it longer allows an athlete to exert more force
around a joint to help him jump higher, run faster, lift heavier or throw
further (8).
(References: 1-Cochrane Database of Systematic Reviews 2007, Issue 4; 2-American
Journal of Physical Medicine & Rehabilitation, June
2007; 3-Clinical Journal of Sport Medicine, March 2005; 4-Clinical Journal of
Sports medicine, May 2006; 5-Journal of Bodywork and
Movement Therapies. April 2006; 6-Sports Science, May 2005; 7-Journal of Sports
Science, February 2006; 8-The American Journal of
Sports Medicine, February 2006.)
* Broken Knee Cartilage is Forever
A team of researchers at the University of Western Ontario in London, Ontario
have shown that arthroscopic removal of loose
cartilage and trimming of knee cartilage is no better than doing no surgery at
all (NEJM, September 11, 2008). The only other study
that also used sham surgery was done at Baylor Medical School and showed the
same results (New England Journal of Medicine
2002;347:81-8). The procedure is done when a surgeon inserts small tubes through
the skin into the knee joint and trims the edges of
cartilage and removes loose pieces of cartilage from the joint.
You hear about many athletes returning to the athletic field after breaking
cartilage in their knees and having surgery. However,
almost all will have pain in their knees for the rest of their lives and most
will eventually have their knees replaced. When you
break cartilage in your knee, it will never heal.
If you hurt your knee and the pain persists, your doctor will probably order an
MRI. If it shows that you have a crack in your
cartilage, you should never run or jump again. When you run, the force of your
foot striking the ground is transmitted up to your
knee and can extend the existing cracks. Running 6-minute miles exerts a force
exceeding three times body weight. Landing from a
jump exerts even greater force on your knee joint. You can usually ride a bike
safely because you pedal in a smooth rotary motion
that exerts little force on your knee joint. Swimming is also usually safe for
your knees.
If you extend the cracks in your knee cartilage, you can have pain all the time.
Then it is probably time for you to have knee
replacement surgery. Surgery is also indicated for a torn anterior cruciate
ligament. Your knee is really two sticks held together
by four bands called ligaments. You can tear any one of three of these bands and
usually do quite well. However if you tear the
anterior cruciate ligament, the cartilage of your lower leg is allowed to slip
backwards against that of your upper leg and shear
off additional cartilage, eventually necessitating a knee replacement. So almost
always doctors recommend replacing a torn anterior
cruciate ligament.
Contact sports that require running and jumping, such as football and soccer,
are the ones that put you at increased risk for knee
damage. Once you crack cartilage in your knees, you probably should avoid all
sports that require running and jumping. Most people
can ride or even race on bicycles and not extend their knee damage.
* Dear Dr. Mirkin: Why do my muscles get smaller as I get older?
A study from Boston University School of Medicine shows that with aging, a man's
testosterone blood levels drop, causing muscle to
shrink and fat cells to fill (Journal of the American Geriatrics Society,
September 2008). So if you are a man who doesn't like to
become fatter and weaker, you better start an exercise program and keep it up
for the rest of your life. Other studies show that
lowered testosterone levels are also associated with increased risk for
diabetes, heart attacks and Strokes.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


4. Scotiabank Toronto Waterfront Marathon Survey:
The Scotiabank Toronto Waterfront Marathon and The Canada Running Series has
commissioned RoadRaceResults.com to conduct a runner's
survey.
As a participant in the 2008 Marathon, Half Marathon or 5K you still have a
chance to win....
Let your opinions be known and enter to win one of
2 pairs of Adidas shoes or 5 complimentary entries into the 2009 Toronto
Waterfront Marathon/Half/5K.
To be eligible, simply provide your valuable opinion below to help this event
continue to improve.
These answers will remain anonymous and are used for statistical purposes only.
More...from
http://www.roadraceresults.com/post-road-race-survey-4319.php


5. Does A High-Carbohydrate Breakfast Improve Performance?
RATIONALE FOR PRE-EXERCISE CARBOHYDRATE FEEDINGS
The familiar recommendation that athletes should eat an easily digestible
high-carbohydrate meal in the hours before endurance
competition to increase muscle and liver glycogen stores and improve performance
is supported by many laboratory and field studies
published over the last two decades. This recommendation is based on the facts
that (i) after an overnight fast the liver glycogen
store—the source of blood glucose—is reduced to low values, and (ii) eating a
high-carbohydrate meal helps replenish the supply of
liver glycogen and may also help top off the limited muscle glycogen stores. As
is well established, a severe reduction of muscle
glycogen (Bergstrom et al., 1967) and/or of blood glucose derived from liver
glycogen (Coyle & Coggan, 1984) is often associated
with the early onset of fatigue. Therefore, it is not surprising that increasing
muscle and liver glycogen stores confers an
advantage by delaying the onset of glycogen depletion and hence fatigue during
prolonged exercise. The previous issue of Sports
Science Exchange (Williams & Lamb, SSE #107, 2008) reviewed how
high-carbohydrate diets, including carbohydrate-loading protocols,
can enhance glycogen stores and performance of certain types of endurance
exercise. Research has also confirmed that eating a
high-carbohydrate meal (2.5 g/kg body mass) 3 h before exercise will increase
muscle glycogen concentrations by 11-17%
(Chryssanthopoulos et al., 2004; Wee et al., 2005). Using data from two
different experiments, Figure 1 shows the concentrations of
muscle glycogen before and after eating high-carbohydrate meals. Because
subjects in both studies ate the same amount of
carbohydrate in similar meals, the differences in the concentrations of muscle
glycogen at rest and 3 h after meal consumption that
are shown in Figure 1 may be the result of using trained runners in one
experiment (Wee et al., 2005) and less well-trained runners
in the other (Chryssanthopoulos et al., 2004).
More...from GSSI at:
http://www.gssiweb.org/Article_Detail.aspx?articleid=901&level=4&topic=4


6. Calorie overload sends the brain haywire: study
Overeating makes the brain go haywire, prompting a cascade of damage that may
cause diabetes, heart disease and other ills, U.S.
researchers reported on Thursday.
Eating too much appears to activate a usually dormant immune system pathway in
the brain, sending out immune cells to attack and
destroy invaders that are not there, Dongsheng Cai of the University of
Wisconsin-Madison and colleagues found.
The finding, reported in the journal Cell, could help explain why obesity causes
so many different diseases. It might also offer a
way to prevent obesity itself.
"This pathway is usually present but inactive in the brain," Cai said in a
statement.
Obesity is a growing global problem, with 1.8 billion people estimated to be
overweight or obese in 2007. Drugs marketed so far to
fight obesity have only limited success and, often, severe side-effects.
Cai's team worked in mice, seeking to explain studies that have shown that
obesity causes chronic inflammation throughout the body.
This inflammation is found in a range of diseases related to obesity, including
heart disease and diabetes.
They homed in on a compound known as IKKbeta/NK-kappaB.
Immune cells such as macrophages and leukocytes use it but Cai's team found it
in the hypothalamus, a part of the brain linked with
metabolism in mice and humans alike.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE49172820081002


7. Occupational Therapy Plus Exercise Benefits Osteoarthritis:
Adding occupational therapy to a structured exercise program increases physical
activity for most people who have hip and knee
osteoarthritis, say researchers.
Osteoarthritis is a degenerative disease that leads to the breakdown of the
cartilage in joints. In people with osteoarthritis,
exercise helps maintain good joint health, manage symptoms and prevent
functional decline.
But studies have shown that the benefits of a structured exercise program are
short-lived. The beneficial effects usually fade soon
after participation in the program ends.
In a study in the October issue ofArthritis & Rheumatism, researchers
investigated whether occupational therapy could benefit people
with hip and knee osteoarthritis.
The occupational therapy program in this study was designed to educate
osteoarthritis patients about joint protection, proper body
mechanisms, activity pacing, and environmental barriers.
The participants of the current study were divided into two groups. The first
group participated in a structured exercise program
and the occupational therapy program. The second group participated in the same
exercise program, but received health education in
place of the occupational therapy.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/content/article/2008/09/30/AR2008093001526.\
html


8. Recovery Drink Review & Comparison:
Bob Seebohar has discussed the importance of Post-Workout Nutrition in an
earlier Coaches’ Corner. The discussion of post-workout
nutrition continues with a breakdown of the components of 7 popular recovery
drinks and some key points to consider when choosing
your recovery drink.
Recovery Drink Comparison Chart
Athletes train with the purpose of improving performance. Training sessions are
designed to stress the body beyond its baseline
homeostatic condition. The specific adaptations that occur because of training
depend on the type of training, the intensity of
training, the individual and the pre/during and post workout nutrition. [See
Energy and Electrolyte Drink Comparison for nutritional
considerations during training.} Work is done during training, and almost every
system in the body is involved with that work.
Aside from the obvious muscular, circulatory, and respiratory systems, the
nervous system, skeletal system, integumentary system,
and digestive systems are all hard at work during training. Calories are
consumed, heat is generated, fluids and electrolytes are
lost, free-radical oxidative stress is generated, and tissues are broken down.
All of these systems need to be restored before the
next training session. If training continues without adequate recovery, then
overtraining results and the athlete’s performance
begins to decline. The length of time it takes to recover properly can be
minimized if the appropriate nutritional building blocks
are consumed immediately following a training session (within 30 minutes has
been supported as the optimal timeframe by the
literature). Nutritional deficiencies may even prevent recovery from ever
happening, and thereby an optimal performance is never
attained.
More...from First Endurance at:
http://blog.firstendurance.com/2008/09/recovery-drink-review-comparison/


9. FTP Confirmation Test by Joe Friel:
I'm a scientist-athlete at heart. I like to tinker with things in training to
see what happens. My client-athletes are often the
subjects for this tinkering. For example, for the past year or so I've been
playing around with a less-stressful way of finding
Functional threshold Power (FTP) than the very stressful 30-minute time trial
test (CP30 test) I've used for several years and
written about in my books. While I've found the CP30 test to be pretty accurate
it is quite challenging and has a significant
post-workout recovery component. There are times when I don't want to stress the
athlete that much but would like to check to see
that we have FTP correct for the coming weeks. So I've been using another, much
less stressful test to confirm that what we found
earlier with a CP30 test is correct or to slightly modify what we have been
previously using for FTP. This test requires having a
very well-established lactate threshold heart rate (LTHR) which may have also
been determined with CP30 tests, races and workout
data. Having an accurate LTHR is critical to the test I'm about to describe.
LTHR occurs at about FTP. And since LTHR doesn't change much from month to month
or even year to year in well-conditioned athletes
in a given sport (it varies between sports) it serves as a nice standard. FTP
may, and should, change significantly over the course
of a season, however. Yet it should always occur at about LTHR.
Here's how I've been doing the FTP confirmation test.
On a bicycle indoor trainer the athlete warms up for 10 to 20 minutes. Then
he/she starts a graded exercise test which consists of
several four-minute work stages separated by one-minute recovery stages. The
first work stage begins at a power that is about 80
watts below what FTP is currently considered to be based on previous testing.
Each subsequent work stage is increased by 10 watts.
This continues until LTHR is observed. The average power for this last stage is
considered to be FTP.
Continue this topic by reading my full article located on my blog along with new
posts on "Hydration and Exercise Part 1, 2 & 3".
Enjoy!
http://www2.trainingbible.com/joesblog/blog.html


10. Maintaining Muscle Strength: A Stronger Future For The Elderly:
Experts at The University of Nottingham are to investigate the effect of
nutrients on muscle maintenance in the hope of determining
better ways of keeping up our strength as we get old.
The researchers, based at the School of Graduate Entry Medicine and Health in
Derby, want to know what sort of exercise we can take
and what food we should eat to slow down the natural loss of skeletal muscle
with ageing.
The team from the Department of Clinical Physiology, which has over 20 years
experience in carrying out this type of metabolic
study, need to recruit 16 healthy male volunteers in two specific age groups to
help in it’s research.
Skeletal muscles make up about half of our body weight and are responsible for
controlling movement and maintaining posture.
However, at around 50 years of age our muscles begin to waste at approximately
0.5 per cent to one per cent a year. It means that an
80 year old may only have 70 per cent of the muscle of a 50 year old.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/09/080911103922.htm


11. Running biomechanics: shorter heels, better economy:
Better running economy (i.e. a lower rate of energy consumption at a given
speed) is correlated with superior distance running
performance. There is substantial variation in running economy, even among elite
runners. This variation might be due to variation
in the storage and reutilization of elastic energy in tendons. Using a simple
musculoskeletal model, it was predicted that the
amount of energy stored in a tendon during a given movement depends more
critically on moment arm than on mechanical properties of
the tendon, with the amount of stored energy increasing as the moment arm gets
smaller. Assuming a link between elastic energy
reutilization and overall metabolic cost of running, a smaller moment arm should
therefore be associated with superior running
economy. This prediction was confirmed experimentally in a group of 15 highly
trained runners. The moment arm of the Achilles tendon
was determined from standardized photographs of the ankle, using the position of
anatomical landmarks. Running economy was measured
as the rate of metabolic energy consumption during level treadmill running at a
speed of 16 km h–1. A strong correlation was found
between the moment arm of the Achilles tendon and running economy. Smaller
muscle moment arms correlated with lower rates of
metabolic energy consumption (r2=0.75, P<0.001).
From The Journal of Experimental Biology at:
http://jeb.biologists.org/cgi/content/abstract/211/20/3266?ct


12. This Week in Running:
10 Years Ago- Josiah Thugwane (RSA) won the BUPA Great North (ENG) Half
Marathon, defeating John Mutai (KEN)
by 18 seconds, 1:02:32 to 1:02:50. Martin Fiz (ESP) was 3rd with
1:03:30. Sonia O'Sullivan
(IRL) won the women's race by more than a minute with her
1:11:50. Manuela Machado (POR) was
next in 1:23:55 while Pamela Chepchumba (KEN) was well back in
1:14:42.
20 Years Ago- John Ngugi (KEN) took the gold medal at the Olympic Games (KOR)
5000m with a 13:11.70. Germans
took the silver and bronze medals as Dieter Baumann clocked in at
13:15.52 and Hansjörg Kunze
finished at 13:15.73. Domingos Castro (POR) finished out of the
medals in 13:16.09 gapping
South African turned American, Sydney Maree who finished in
13:23.69. The next day's men's
marathon gold went to Gelindo Bordin (ITA) who posted a 2:10:32.
Douglas Wakiihuri (KEN)
was the silver medalist with a 2:10:47 and Ahmed Saleh (DJI) took
the bronze medal in 2:10:59.
30 Years Ago- Tom Fleming (USA) defeated Jerome Drayton (CAN) at the Toronto
(ON/CAN) Marathon, 2:17:26 to
2:18:07. Canadians Richard Hughson and Jerry Kooymans were also
under 2:20 with 2:18:48 and
2:19:00 respectively. Katherine Tanner (CAN) won the women's
race in 3:15:09.
40 Years Ago- Werner Dössegger (SUI) collected his 4th consecutive win at the
Morat-Fribourg (SUI) 17K with a
51:47.4. He would win this race in each of the next five years.
50 Years Ago- Veikko Karvonen (FIN) won the Turku (FIN) Marathon in 2:24:35
with Antti Viskari (FIN) and Paavo
Pystynen (FIN) taking the next two places with 2:28:16.4 and
2:30:11.6 respectively.
60 Years Ago- Emil Zatopek (CZE) won both the 10,000m and 5000m at the
Czechoslovakia vs Italy meeting in
Bologna ITA. He clocked a 30:09.8 win and came back the next day
for a 14:30.2 win in the 5000m.
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. Key To Keeping Older People Fit For Longer:
A carefully framed combination of moderate exercise and nutritional supplements
could help older people maintain an active lifestyle
for longer.
A Manchester Metropolitan University study has found that taking carbohydrate
and protein supplements just before and just after
low-resistance exercise could boost muscle performance and slow muscle wastage
in people over retirement age.
Moreover, this combination appears to deliver greater fitness benefits than
undertaking heavy-resistance training with or without
changing one's nutritional habits.
This was the first-ever study of the combination of structured exercise and
nutritional supplements to focus wholly on older people.
Undertaken as part of the SPARC (Strategic Promotion of Ageing Research
Capacity) initiative, the findings will be discussed at this
year's BA Festival of Science in Liverpool on Thursday 11th September. SPARC is
supported by the Engineering and Physical Sciences
Research Council (EPSRC) and the Biotechnology and Biological Sciences Research
Council (BBSRC).
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/09/080911111522.htm


14. Weight lifting helps knee arthritis patients:
Strength training can help ease pain and improve physical functioning in people
with osteoarthritis of the knee, a new review of
current data confirms.
But more study is needed to determine the long-term benefits of resistance
training for these patients, Dr. Angela K. Lange of the
University of Sydney in Australia and colleagues conclude.
Weak quadriceps muscles and out-of-balance joints can contribute to the
development of osteoarthritis of the knee, Lange and her
team note in their report. Given that resistance exercise can strengthen these
muscles and restore more normal joint mechanics, they
add, it should be beneficial to people suffering disability from degeneration in
their knee joints.
The researchers reviewed 18 studies including a total of 2,832 patients to
evaluate the effectiveness and safety of strength
training for osteoarthritis of the knee. Interventions included training with
free weights, working out on weight machines, and
using Therabands. Most commonly, patients were prescribed three sessions of
resistance exercise weekly.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE49978J20081010


15. Digest Briefs:
* Quick Tip
By Robert Kunz MS
How to use Ultragen
Every ingredient and component of Ultragen is engineered to be absorbed within
the critical thirty-minute glycogen window. Unlike
whey protein concentrate or soy protein, Ultragen’s hydrolyzed and isolate whey
proteins are very small di and tri-peptide molecules
that get absorbed quickly. The carbohydrates come exclusively from the highest
glycemic sugar available-glucose, which means it gets
absorbed faster than any other carbohydrate. Athletes, especially endurance
athletes, require higher levels of protein, amino acids,
vitamins, minerals and electrolytes. Ultragen delivers everything your body
requires to maximize recovery so you can be ready for
the next day of training or racing.
For maximum recovery, mix only in water and consume immediately after exercise.
Do not consume any other foods or drinks for at
least 30 minutes after taking Ultragen as this will slow down Ultragen’s fast
absorption. Thirty minutes after using Ultragen you
can drink and eat something else.
* Eating dark chocolate may keep heart healthy
Eating dark chocolate regularly may help lower levels of inflammation, which is
strongly associated with heart and blood vessel
disease, Italian researchers report.
"In an apparently healthy population, even a small reduction of a low-grade
inflammation such as that associated in this study with
regular consumption of dark chocolate might have clinically relevant benefits in
the primary prevention of cardiovascular disease,"
Dr. Romina di Giuseppe of Catholic University in Campobasso write in the current
issue of The Journal of Nutrition.
The presence of inflammation was determined by measuring levels C-reactive
protein (CRP), a biomarker for coronary artery disease,
the researchers explain in their report. Di Giuseppe and her team hypothesized
that people who eat more dark chocolate, which is
rich in several types of antioxidants, might have lower CRP levels.
To investigate, they looked at 4,849 healthy men and women participating in the
Moli-sani Project, an ongoing study of adults 35 and
older living in southern Italy. They included 1,317 people who had eaten any
chocolate at all in the past year, and 824 who consumed
dark chocolate regularly. Most people who ate dark chocolate consumed 5.7 grams
per day.
CRP levels averaged 1.32 mg/L in people who did not eat dark chocolate, compared
to 1.10 mg/L in dark chocolate consumers.
Individuals who ate dark chocolate had healthier diets overall than those who
didn't; they were also younger and of higher social
status, but less likely to exercise. But once the researchers adjusted for these
and other relevant factors, the relationship
between eating dark chocolate and lower CRP remained.
The range of CRP levels seen in the dark chocolate consuming group corresponds
to a "mild" risk of cardiovascular disease, while CRP
levels in the non-consumers would be associated with "moderate" risk, di
Giuseppe and her colleagues note.
The benefits were seen when people ate up to one 20-gram serving of dark
chocolate every 3 days, but eating more chocolate wasn't
more beneficial; in fact, effects on CRP levels "tended to disappear" at higher
consumption levels, the researchers found.
SOURCE: The Journal of Nutrition, September 23, 2008.




THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage
(www.runnersweb.com)*

October 11, 2008:
Fall Colors Duathlon - Cumberland, ON

Ford Ironman World Championship - Kona, Hawaii

ING Hartford Marathon - Hartford, CT

Shepherds of Good Hope Beet Beethoven (5,8,21,1K) - Ottawa, ON

Tussey Mountainback 50 Miler - Boalsburg, PA
USA 50 Mile Championships

Under Armour Baltimore Marathon - Baltimore, MD

Walk of the Wild Side 5K - San Diego, CA

October 12, 2008:
BAA Half Marathon - Boston, MA

Challenge Aging 5K - St. Paul, MN

Disney Race for the Taste 10K -Walt Disney World Resort, FL

Fall Colors Marathon - Cumberland, ON

Fleet Week Half Marathon - Norfolk, VA

Great Columbia Crossing 10K - Astoria, OR

IAAF/CAIXA World Half-Marathon Championships - Rio de Janiero, Brazil
IAAF Site

Long Beach International City Bank Marathon - Long Beach, CA

Mohawk Hudson River Marathon - Albany, NY

Royal Parks Foundation Half Marathon - London, UK

Royal Victoria Marathon - Victoria, BC

October 13, 2008:
Tufts Health Plan 10K for Women - Boston, MA
USA Women's 10K Championship / USARC Women's Finale


June 20, 2008
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
http://www.emiliesrun.com

For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events at:
http://www.runnersweb.com/

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Have a good week of training and/or racing.

Ken

Ken Parker
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The Running and Triathlon Resource Portal
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