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
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. 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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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. The Truth About Running and Your Knees
2. Aerobic activity may reverse mental decline
3. VO2 What?
4. Your Last Hard Workout
5. Running Times Newsletter
6. Nutrition for Runners
Five breakthrough findings in nutrition research—and how you can make the
science work for your running.
7. The running shoes of the top 10 men and women in Kona
8. Ten Ways To Get More From Your Workout
9. Best Products For Marathon Runners
10. Dr. Gabe Mirkin's Fitness and Health e-Zine
11. This Week in Running
12. The common cold
13. Performance Page: The Marathon Long Run
Variations on a theme
14. Junk food causes a third of heart attacks
15. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Which of the following magazines do you read?
220 Magazine
Canadian Running
Inside Triathlon
iRun
Runner's World
Runner's World UK
Running Times
Track and Field News
Triathlete Magazine"


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:
"When do you stretch?"
Answers Percent
1. Before a workout 26%
2. After a workout 43%
3. In a Yoga/PIlates class 20%
4. Other times 11%


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. The Truth About Running and Your Knees:
Running as a form of exercise continues to grow in popularity. The number of
runners entering half marathons, marathons and
ultramarathons is at an all-time high as people discover the physical and mental
rewards of the long-distance workout. And yet, the
sport continues to be dogged by the idea that running will destroy one's knees.
In an effort to get a conclusive answer to this oft-debated question of whether
there is a relationship between running and knee
problems (or hips or joints in general) in the average healthy person, we asked
five experts (sport medicine physicians, coaches and
runners) for their opinions.
1. Dr. Reed Ferber Ph.D., CAT(C), ATC Assistant Professor, Faculties of
Kinesiology and Nursing, Director: Running Injury Clinic at
the University of Calgary.
Q: Is there a correlation between running and knee problems in the average,
healthy person who is using the right shoes and
implementing a proper training plan?
Dr. Ferber: There is actually an inverse relationship meaning people who
participate in a regular running program have fewer knee
problems compared to those who are less active. However, this statistic does not
hold up for people who have sustained traumatic
knee injuries in the past such as high school football, basketball, and soccer
injuries to the knees. These people have a higher
prevalence of chronic injuries and osteoarthritis later in life even if they run
on a regular basis.
More...from AOL at:
http://lifestyle.aol.ca/article/the-truth-about-running-and-your-knees/383121/


2. Aerobic activity may reverse mental decline:
Regular aerobic exercise can not only stave off the decline in brain function
that often comes with age, it can also help turn back
the clock on brain aging, two experts in the field report, based on a critical
review of published studies.
Age-related deterioration in the all-important white and gray matter in the
brain makes a number of high-level "executive function"
tasks -- such as planning, scheduling, working memory and multi-tasking -- much
more difficult, Drs. Arthur F. Kramer and Kirk I.
Erickson explain in the latest issue of the British Journal of Sports Medicine.
Yet a substantial body of research shows that these are the very processes that
are most responsive to physical exercise, note the
authors from the University of Illinois Beckman Institute, Urbana.
In people with or those without signs of dementia or Alzheimer's disease,
regular moderate physical activity, enough to make a
person breathless, has been shown to boost not only the speed and sharpness of
thought but also the actual volume of brain tissue
and the way in which the brain functions, Kramer and Erickson note.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE49G7G420081017


3. VO2 What?
In the world of endurance, it seems that you cannot discuss fitness without
discussing VO2 max. Ask any endurance athlete about it
and you will hear epic stories with names like Indurain, LeMond, and Armstrong.
Many of you however, may find yourselves wondering
what exactly VO2 max is and why is it so important. To better understand this
concept let’s take a little trip back to school,
specifically back to physiology class. According to the Essentials of Strength
Training and Conditioning textbook, VO2 max is the
maximum amount of oxygen in milliliters, one can use in one minute per kilogram
of body weight (ml/kg/min). In other words, maximal
oxygen uptake (VO2 max) is the greatest amount of oxygen that can be used at the
cellular level for the entire body. VO2 max has
been found to correlate well with an individual’s degree of physical
conditioning, and has been accepted as an index of total body
fitness. Numerous studies show that one can increase his/her VO2 max by working
out at an intensity that raises the heart rate to
between 65 and 85% of its maximum, for at least 20 minutes, three to five times
per week. The estimated mean value of VO2 max for
male athletes is about 3.5 liters/minute, and for female athletes is about 2.7
liters/minute.
Now that we know what VO2 is, we can now answer the question, “Why is it so
important?” For the endurance athlete, VO2 has long been
considered the holy grail of fitness. The common rationale is the better one can
utilize oxygen, the higher the level one can
perform in endurance events. Is this however, really the case?
More...from TriFuel at:
http://www.trifuel.com/training/strength-training/vo2-what


4. Your Last Hard Workout:
An RT Radio talk with ZAP Fitness' Pete Rea about what your last hard workout
should be before a major race, and when you should do
it.
Listen at Running Times Magazine at:
http://www.runningtimes.com/Article.aspx?ArticleID=14646


5. Running Times Newsletter:
* Q&A: Healing Process of a Stress Fracture
Q: Last season I developed a stress fracture in my tibia. An orthopedist
examined my x-ray about 5 months after I stopped running
and said that I could resume running. He could see where more bone had built up
around the fracture and was confident in his
decision. I started running a little bit, and felt a little pain so I backed
off. I can press on my shin where the fracture was and
feel pain, but I can feel that same pain on other spots of the leg, and even on
the other leg as well. Is this pain that I am
feeling related to my fracture, or is this something I should not be worried
about? How does someone know when a stress fracture is
healed up enough to the point where they can start running again?
-- Kevin
A: A stress fracture in the tibia will usually heal in 8 to 12 weeks; the
exception is a stress fracture in the front, central area
of the bone. This type of stress fracture may actually form a crack that is
visible on x-ray and requires many months and possibly
surgery for healing to occur.
The fact that your x-rays demonstrated healing of the stress fracture is a good
sign. It is not uncommon to experience discomfort
when you resume running following a long layoff; you will be especially aware of
leg pain due to your stress fracture. As you resume
running, there will be that nagging fear that another stress fracture will
occur. It takes quite a bit of repetitive stress to cause
a stress fracture in normal bone. In response to gradually increasing amounts of
stress, your bone will become thicker, so that it
is able to handle increasing stress.
The key is to build up your running gradually; since you have been off from
running for so long, consider starting with a run-walk
program, where you run for 2 minutes and then walk for 2 minutes for about 20
minutes. Gradually increase the running segments and
then eliminate the walking segments. Don't think about any type of speed work
until you have been running for a few months. Make
sure that you are wearing appropriate running shoes and whenever possible, run
on softer surfaces, such as trails.
It is not uncommon to experience some leg discomfort when you run, especially
when you are starting your workout. This should
subside as you continue to run. Apply ice to your leg following workouts. Any
pain that gets worse or persists with walking after a
workout warrants evaluation.
--Dr. Cathy Fieseler
Do you have a question for our coaches? Ask it here:
http://runningtimes.com/Article.aspx?ArticleID=11937
* Re-Fueling the Runner: Post Workout Nutrition
Satisfying the Specific Needs of the Competitive Runner
By Jackie Dikos, R.D.
There are so many good times to think back on from my high school and college
running years. Among the many memories are all the
laughing and joking with good friends after a hard practice. The residual burn
of a tough workout always seemed to be eased by an
off color remark made by the team clown. Having a good time always seemed so
effortless. Nutrition was easy to overlook during the
social hour shared with friends after a run.
Most days at practice, a run would always start as a group. As our fatigued
bodies gradually trickled one by one back to school, we
would guzzle water from the fountain and regroup back in the gym. There were a
few last words from coach and teasing with teammates
before the phone call for a ride home. Once home, that growling stomach would
finally be sated with food almost an hour and a half
after completion of the run.
In college, the pace did not vary quite as much between teammates so we would
return to the fieldhouse in sets of 4 or 5 for a
post-run stretch. Before long though we found ourselves in lengthy discussions
over class demands, the latest gossip, or what to do
over the weekend. Finally, after a walk to the cafeteria or drive home, a meal
is served about an hour and a half after practice.
If recreational running was the goal this type of regimen would not be much of a
problem. Someone who runs 3-4 times per week has
more time for fluid and glycogen replacement. However the more competitive
runner would benefit from keying into a refueling
regimen.
First and foremost rehydration is priority. It is common for a runner to replace
only a fraction of the fluids lost from a run.
This is usually not related to a lack of resources. Poor fluid consumption is
often by choice; it is a decision to simply stop
drinking for whatever reason.
Ideally the aim should be to replace any fluid lost between each run. Having a
flavored drink on hand may aid the rehydration
process. A sodium containing beverage may also be beneficial for two reasons.
It will help you to voluntarily drink more fluid and
it will also help to retain more fluid therefore aiding the rehydration process.
Rehydration is not limited to drinking water.
Eating watery foods such as soup, watermelon, and citrus fruits will continue
the process.
Having a general idea of how much fluid to replace can be useful. Weighing
yourself before and after practice is a great way to
assess fluid needs. A weight loss of 1-3% is considered normal. If weight loss
exceeds this amount, drink more fluid during the
workout to prevent potential performance impairment due to dehydration.
Once you know the amount of weight lost in the workout, you will require
drinking about 16 ounces of fluid for every pound lost. A
sign of the return to a hydrated state is to assess the color of your urine. If
urine is a concentrated, dark color with little
volume, keep the fluids flowing. Drink until you urinate frequently and a pale
color is achieved. This will indicate that you are
effectively rehydrating.
A workout can not only lead to dehydration, but it can drain muscle and liver
glycogen stores. Resynthesis of muscle glycogen
stores occurs at a faster rate over the 4 hours after a workout when
carbohydrates are consumed shortly after the workout takes
place. This plays particular importance for those who train more than once a
day. This includes a training camp of two a days,
sneaking in recovery miles, or even heavy weight lifting. Any time there is less
than 8 hours between workouts or races a glycogen
replacement regimen should be applied.
The goal is to consume a high carbohydrate meal or snack within 30 minutes of
the workout or race. Eating a source of protein within
this high carbohydrate snack will also help recovery. This may require being
prepared with an after practice snack while you wait
for a ride or teammates. Examples of great foods to choose for recovery include
chocolate milk, fruit smoothie, sports bars, and
trail mix -- but any source of carbohydrate is better than no carbohydrate at
all.
If your glycogen stores are not particularly challenged, a standard meal routine
that supplies adequate daily carbohydrates is
sufficient to replenish glycogen stores. It is wise to make effort in
structuring your meal to be eaten soon after a run to
continue to optimize any potential recovery benefits. Good timing will support
efforts to maintaining a desired caloric range for
weight management while promoting refueling.
Time passes quickly after a run or workout when socializing or simply getting in
daily responsibilities. Be sure to plan ahead and
create the best refueling strategy for you, based on your nutritional needs,
training demands, and racing goals. Efforts in
refueling your body will help you be as prepared as possible in taking on the
next workout, race, and rival.
From the Running Times Training Newsletter. Subscribe here:
http://runningtimes.com/Newsletter.aspx


6. Nutrition for Runners:
Five breakthrough findings in nutrition research—and how you can make the
science work for your running.
Chicken-noodle soup helps hydration
Science: Scientists in Baton Rouge, Louisiana, gave runners two cups of either
chicken-noodle soup or water before a 90-minute run
in the heat. Compared to those who had water prerun, runners who ate the soup
had better hydration and electrolyte levels
postworkout. Researchers think the soup's sodium made subjects thirstier, which
encouraged them to drink more.
Action: Before a hot run, have some soup with about 800 milligrams of sodium per
cup to promote drinking midrun.
Tea can reduce muscle soreness
Science: Exercise physiologists from Rutgers University gave participants a
black-tea extract or placebo for nine days and put them
through a strenuous workout. Compared to the placebo group, participants who
received black-tea supplements had significantly lower
amounts of muscle soreness and damage. Researchers believe catechins, the
antioxidants in black and green tea, were responsible for
reducing inflammation.
Action: Drink one or two cups of black or green tea a day to increase the amount
of catechins in your diet and perhaps stave off
muscle soreness.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-301--12900-0,00.html


7. The running shoes of the top 10 men and women in Kona :
The running shoes of the top 10 women in Kona:
Chrissie Wellington and Sandra Wallenhorst ran sub 3 hours at the 2008 Ford
Ironman World Championships and finished 1st and 3rd
respectively. We looked closer at the shoes which carried them and the other top
10 female finishers through the marathon.
More...from Slowtwitch at:
http://www.slowtwitch.com/Products/The_running_shoes_of_the_top_10_women_in_Kona\
_579.html
The running shoes of the top 10 men in Kona
While we started to look closer at the bikes of the top finishers at Ironman
Hawaii last year already, this year we also wanted to
know more about their running shoes. Below we are featuring the overall top 10
men of the 2008 Ford Ironman World Championships and
the shoes that got them to the finish line.
More...from Slowtwitch at:
http://www.slowtwitch.com/Products/The_running_shoes_of_the_top_10_men_in_Kona_5\
78.html


8. Ten Ways To Get More From Your Workout:
Across the country job cuts and falling home prices have Americans tightening
their belts. The cost of a club membership is often
the first to go.
For those who still have their jobs, in many cases the hours are longer, the
stress load is greater and the time for exercise is
practically nonexistent.
But if the looming recession is causing you to cut back on your workouts,
experts say, it doesn't necessarily have to be a bad
thing. You just have to know how to get the most out of the effort you do put
in.
In Depth: Ten Ways To Get More From Your Workout
Mounting research is backing up the claim. Studies are showing that you can
still do a lot for your body and your health through
brief vigorous workouts as well as regular, low-intensity ones that take as
little as 10 minutes a day. Researchers at the
University of Georgia have found that frequent leisurely strolls, for instance,
could increase participants' energy levels by 20%. A
new study out of McMaster University published in the American Journal of
Physiology also shows that six weeks of intense sprint
interval training improves the arteries' structure and function as much as
traditional, longer endurance exercises.
More...from Forbes at:
http://www.forbes.com/forbeslife/health/2008/10/20/exercise-workout-shorter-forb\
eslife-cx_avd_1020health.html


9. Best Products For Marathon Runners:
The Boston Marathon is the oldest and most prestigious marathon in the U.S. But
about 800 marathons are run around the world every
year. Marathon runners face unique issues and my picks for the best products for
marathon runners are listed below.
Cherry Pharm
You may be asking why cherry? Have I got news for you. Research studies prove
that a tart cherry juice blend like Cherry Pharm
prevents the symptoms of muscle damage of intense exercise like marathon
running. Cherry Pharm, the brainchild of John Davey, also
has healthy benefits for non-athletes. Davey discovered fresh cherries and
cherry juice relieves some forms of chronic pain.
Developed in collaboration with Cornell University and clinically tested at the
Nicholas Institute of Sports Medicine and Athletic
Trauma at Lenox Hill Hospital, Cherry Pharm retains maximum cherry
phyto-nutrients. These phyto-nutrients are proven to lessen pain,
reduce strength loss, and speed recovery in athletes and non-athletes alike. Now
you really can drink to your health.
Fuel Belt
You know you need some way to carry your water and Cherry Pharm bottles on those
long training runs. The Fuel Belt does just that.
No more stashing bottles along your run route or carrying a bottle stuck in your
fanny pack. The Fuel Belt solves your water issues
with a comfortable elastic belt that firmly holds small bottles of water or any
drink. The bottles don't bounce while you run and
they carry as much water as an oversized bike bottle. The Fuel Belt is a
comfortable and convenient solution to an age old runners'
dilemma.
More...from the Examiner at:
http://www.examiner.com/x-795-Fitness-Examiner~y2008m10d22-Best-Products-For-Mar\
athon-Runners



10. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Health alert for exercisers:
If you have chronic muscle injuries, have your doctor check for diabetes. All
athletes and regular exercisers suffer from
occasional muscle injuries, but some people suffer one muscle injury after the
other. Researchers at Campus University in Rome
Italy showed that exercisers with chronic shoulder injuries have significantly
higher blood sugar levels than those without shoulder
problems (British Journal of Sports Medicine, September 2008). They are at very
high risk for diabetes. This implies that diabetes
damages muscles just as it damages every other tissue in your body.
* Dear Dr. Mirkin: What causes exercise-induced asthma?
We have known for more than 25 years that exercise-induced asthma is caused by
breathing dry, cold air, but for the first time we
may know why this happens. Researchers at the Naval Medical Center-San Diego
have just shown that exercise-induced asthma is
associated with diminished secretion of lung mucous (Chest, September 2008).
These same people also produce far less saliva, sweat
and tears.
So when certain susceptible people breathe hard and fast, in air that is cold
and dry, the bronchial tubes are not protected by an
adequate supply of mucous in their lungs. This
irritates the bronchial tubes to cause wheezing, coughing and shortness of
breath. People who are least likely to suffer
exercise-induce asthma would therefore be those who produce large amounts of
lung mucous, sweat, saliva and tears.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


11. This Week in Running:
10 Years Ago- Grigoriy Murzin (RUS) led a Russian 1-4 sweep in the men's race
at the IAU World Championships
(JPN) 100K with a 6:30:06. Igor Tyupin, Ravil Kashapov, and
Anatoliy Korepanov followed
with 6:34:10, 6:36:33, and 6:38:02. Carolyn Hunter-Rowe (ENG)
won the women's title with a
8:16:07 with Lilac Flay (NZL) taking the silver medal in 8:19:11
and Maria Venancio (BRA)
taking the bronze with a 8:21:55.
20 Years Ago- Abebe Mekonen (ETH) set the still-standing event record at the
Beijing (CHN) Marathon with
a 2:07:35. Hiromi Taniguchi (JPN) was 2nd in 2:07:40 while
35-year old Takeshi So (JPN) was
well back at 2:10:40. The first woman to run the Beijing
Marathon had to wait until the
following year.
30 Years Ago- Bill Rodgers (USA) won the New York City (NY/USA) Marathon in
2:12:11.6, more than two
minutes ahead of 1974 Commonwealth Games champ Ian Thompson (ENG)
at 2:14:12.0. Trevor
Wright (ENG) was 3rd at 2:14:35.3. 46-year old Jack Foster (NZL)
finished 6th in 2:17:28
while 1972 Olympic champ Frank Shorter (USA) was 12th at 2:19:32.
In the women's race,
Grete Waitz (NOR) got her first of nine wins here with a
2:32:29.8. Martha Cooksey was
2nd at 2:41:49 and collected a USA title. Sue Petersen (USA) was
3rd with a 2:44:46.
Petersen had 43 marathon wins in her career (thru 1985).
40 Years Ago- Mamo Wolde (ETH) won the Olympic (MEX) Marathon with a 2:20:26.4.
Kenji Kimihara (JPN)
got the silver medal with a 2:23:31 while the bronze medal went
to Michael Ryan (NZL) at
2:23:45. World record holder, Derek Clayton (AUS) finished 7th
in 2:27:23.8.
50 Years Ago- Zdzislaw Krzyszkowiak (POL) won a 5000m in Bydgoszcz POL with a
13:57.2, edging Marian
Jochman (POL) by 0.2 seconds.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a
focus on races, 3000m and longer, including road, track, and cross-country
events.
The ARRS has a website at http://www.arrs.net.


12. The common cold:
Colds are the commonest infection - most adults have at least two to three colds
each year, while children have as many as six to
eight.
What causes them?
There are more than 200 different viruses that cause colds and this is one of
the reasons we get so many.
Top of the list are rhinoviruses, but coronaviruses, adenoviruses and
respiratory syncytial virus (RSV) can all cause colds, too.
So, just as your body develops immunity to one type of virus, another that you
haven’t encountered before comes along and makes you
ill.
How are colds spread?
You may have been taught that 'coughs and sneezes spread diseases', but colds
aren't usually passed on through airborne droplets or
particles.
The most important way they're spread is via direct contact with an infected
person. Typically, the person with the cold touches
their nose or coughs on to their hand, leaving thousands of microscopic virus
particles on their skin.
When they then touch an object such as a door handle, shopping trolley or
another human, they leave the virus behind. The next
person to touch the object takes the virus with them.
All that's needed to trigger a cold is a dozen or so virus particles. If the
person who has picked up the cold virus touches their
own nose or eyes, they deposit it in a warm, moist environment where it can
thrive.
The virus particles are swept to the adenoids at the back of the throat, where
they stick to the cells, invade them and reproduce.
Eventually, the cells rupture, releasing thousands of new virus particles to
spread to other cells.
This process is remarkably rapid – it takes just eight to 12 hours from the
arrival of the virus in your body to release of new
virus particles.
Symptoms also develop quickly – within about ten hours (this is known as the
incubation period). So, in less than half a day of
shaking hands with a person with a cold, you too could have all the unpleasant
symptoms.
More...from the BBC at:
http://www.bbc.co.uk/health/conditions/commoncold.shtml


13. Performance Page: The Marathon Long Run
Variations on a theme.
It is no secret that training to complete a marathon requires long runs. What
has been a secret, however, is that training to race a
marathon requires several specialized long runs. Incorporate the long runs below
in your fall marathon plan to achieve your fastest
time on marathon day.
Long and Steady: Lydiard's Tried-and-True Long Run
The tried and true long run for the last 50 years has been Arthur Lydiard's
long, steady run. Lydiard found that by running for 2 to
3_ hours at an easy, yet steady pace (preferably over a hilly route), the body
and mind developed the endurance to withstand the
race-specific workouts in the rest of a marathon training plan. Build up to 20
to 26 miles, and perform several of these long runs
in your plan, particularly in the early stages of your training.
16-week program = 15 long runs
Make sure you have the following in your next 16-week marathon plan:
4 Long, Steady Runs
4 Long Runs with Surges
3 Fast-Finish Long Runs
2 Long Runs at Marathon Pace
2 Long Runs with Pace Changes
Long Run with Surges: Squires' Boston Beater
A unique aspect to legendary coach Bill Squires' marathon long runs is that they
include surges. On nearly every other long run
throughout your plan, he suggests you throw in "surges" every 10 minutes. These
surges may last only 30 seconds or up to 10-12
minutes, and the pace varies based on the duration of the surge. Athletes find
that surges help avoid boredom and provide a faster
average pace across the long run.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=14547


14. Junk food causes a third of heart attacks:
Diets heavy in fried foods, salty snacks and meat account for about 35 percent
of heart attacks globally, researchers reported on
Monday.
Their study of 52 countries showed that people who ate a "Western" diet based on
meat, eggs and junk food were more likely to have
heart attacks, while those who ate more fruits and vegetables had a lower risk.
The study supports previous findings that show junk food and animal fats can
cause heart disease, and especially heart attacks.
Dr. Salim Yusuf at McMaster University in Ontario, Canada, and colleagues
questioned more than 16,000 patients, 5,700 of whom had
just suffered a first heart attack.
They took blood samples and had each patient fill out a detailed form on their
eating habits between February 1999 and March 2003.
They divided the volunteers into three groups.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE49J7T420081020


15. Digest Briefs:
* Mountain Climbing Bad for the Brain
If you’ve ever fantasized about scaling Mount Everest, think again. A new study
of professional mountain climbers shows that
high-altitude climbing causes a subtle loss of brain cells and motor function.
Italian researchers used magnetic resonance imaging to look at the brains of
nine world-class mountain climbers who had at least 10
years of experience, including expeditions to Mount Everest and K2. The climbers
ranged in age from 31 to 52, with an average age of
just under 38, and were used to climbing to altitudes of at least 4,000 meters
(two-and-a-half miles, or over 13,000 feet) several
times a year.
The scientists, who published their findings in the October issue of the
European Journal of Neurology, compared the climbers’
M.R.I. brain scans with 19 age- and sex-matched healthy control subjects. A
number of neuropsychological tests were also carried out
to assess the climbers’ cognitive abilities, including memory and motor
functions.
On scans, the climbers showed a reduction in both white and gray matter in
various parts of the brain. Overall, the researchers
found that the cognitive abilities that were most likely to be affected were the
climbers’ executive function and memory.
Six of the nine climbers had lower than average scores on the Digit Symbol test,
which measures executive functions. Three out of
nine scored lower than average on memory tests, while four scored below average
on a visual-motor function test. The study authors
noted that the results “are most likely to be due to progressive, subtle brain
insults caused by repeated high-altitude exposure.”
Other studies have shown links between brain problems and repeated exposure to
extreme conditions. The British Journal of Sports
Medicine reported in 2004 that scuba diving may have long-term negative effects
on the brain, particularly when performed in extreme
conditions, such as cold water, more than 100 dives per year, and diving below
40 meters.
And last year, researchers at New York University noted that high-altitude
illness is a growing concern in sports medicine given the
increasing popularity of extreme sports like high-altitude mountaineering,
skiing and snowboarding. The report noted that about 20
percent of tourists to Colorado report acute mountain sickness, and
complications arising from sports activities at high altitudes,
such as the potentially fatal conditions of pulmonary and cerebral edema, are on
the rise.
* No Acute and Persistent DNA Damage after an Ironman Triathlon
Stefanie Reichhold1, Oliver Neubauer1, Veronika Ehrlich2, Siegfried Knasmüller2
and Karl-Heinz Wagner1
During acute and strenuous exercise, the enhanced formation of reactive oxygen
species can induce damage to lipids, proteins, and
nucleic acids. The aim of this study was to investigate the effect of an Ironman
triathlon (3.8 km swim, 180 km cycle, 42 km run),
as a prototype of ultra-endurance exercise, on DNA stability. As biomarkers of
genomic instability, the number of micronuclei,
nucleoplasmic bridges, and nuclear buds were measured within the
cytokinesis-block micronucleus cytome assay in once-divided
peripheral lymphocytes of 20 male triathletes. Blood samples were taken 2 days
before, within 20 min after the race, and 5 and 19
days post-race. Overall, the number of micronuclei decreased (P < 0.05) after
the race, remained at a low level until 5 days
post-race, and declined further to 19 days post-race (P < 0.01). The frequency
of nucleoplasmic bridges and nuclear buds did not
change immediately after the triathlon. The number of nucleoplasmic bridge
declined from 2 days pre-race to 19 days post-exercise (P
< 0.05). The frequency of nuclear buds increased after the triathlon, peaking 5
days post-race (P < 0.01) and decreased to basic
levels 19 days after the race (P < 0.01). The results suggest that an Ironman
triathlon does not cause long-lasting DNA damage in
well-trained athletes. (Cancer Epidemiol Biomarkers Prev 2008;17(8):1913–9)
From: 1 Department of Nutritional Sciences, University of Vienna; 2 Institute of
Cancer Research, Medical University of Vienna,
Vienna, Austria
* Effects of massage on delayed-onset muscle soreness
Delayed onset muscle soreness (DOMS) is the pain or discomfort often felt 12 to
24 hours after exercising and subsides generally
within 4 to 6 days. Once thought to be caused by lactic acid buildup, a more
recent theory is that it is caused by inflammatory
process or tiny tears in the muscle fibers caused by eccentric contraction, or
unaccustomed training levels. Exercises that involve
many eccentric contractions will result in the most severe DOMS. MATERIAL AND
METHODS: Fourteen healthy men with no history of upper
arm injury and no experience in resistance training were recruited. The mean
age, height, and mass of the subjects were 22.8 +/- 1.2
years, 178.3 +/- 10.3 cm, and 75.0 +/- 14.2 kg, respectively. Subjects performed
8 sets of concentric and eccentric actions of the
elbow flexors with each arm according to Stay protocol. One arm received 10
minutes of massage 30 minutes after exercise, the
contralateral arm received no treatment. Measurements were taken at 9 assessment
times: pre-exercise and postexercise at 10 min, 6,
12, 24, 36, 48, 72 and 96 hours. Dependent variables were range of motion,
perceived soreness and upper arm circumference. RESULTS:
There was noticed difference in perceived soreness across time between groups.
The analysis indicated that massage resulted in a 10%
to 20% decrease in the severity of soreness, but the differences were not
significant. Difference in range of motion and arm
circumference was not observed. CONCLUSIONS: Massage administered 30 minutes
after exercises could have a beneficial influence on
DOMS but without influence on muscle swelling and range of motion.


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

October 24-25, 2008:
MyoMed Ragnar Relay Texas - San Antonio-Austin, TX

Twilight Zone Tower of Terror 13K - Walt Disney World Resort, FL

October 25, 2008:
(Inaugural) Healdsburg Wine Country Half Marathon - Healdsburg, CA

Run to the Creek 5K - Spencer, IN

Spinx Fun Fest Marathon - Greenville, SC

Team Ortho Monster Dash Half Marathon - Minneapolis, MN

October 26, 2008:
Copa Mundial de Triatlón Huatulco 2008 - Mexico
ITU

Dresdner Kleinwort Frankfurt Marathon - Germany

Marine Corps Marathon / MCM10K - Washington, DC

Metro Silicon Valley Marathon - San Jose, CA

Miracle Match Marathon - Waco, TX

Niagara Falls International Marathon - Buffalo, NY to Niagara Falls, ON

Rattle Me Bones 5/10K - Ottawa, ON

November 15-16, 2008:
Run The Lydiard Way - Presented by Lorraine Moller
Victoria, BC


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
www.RunnersWeb.com
The Running and Triathlon Resource Portal
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