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

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

9. Watch over 50 IAAF Events Live and On-Demand. World Championship Sports
Network ABOUT WCSN World Championship Sports Network
(WCSN) is the premier destination for fans of Olympic and lifestyle sports,
delivering an immersive experience via exclusive live
and on demand coverage of world class competitions, interaction with top
athletes and in depth access to sports news and information
year round. WCSN offers comprehensive coverage of over 60 sports disciplines,
through exclusive long term programming agreements
across a number of key International Federations and National Governing Bodies.
Major championship events in sports ranging from
Athletics (Track & Field), Skiing, Swimming, Gymnastics and Cycling to
Volleyball, Karate and Taekwondo are featured online at
http://www.universalsports.com 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://www.universalsports.com

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. Endurance Athletes With Ventricular Arrhythmias Have Dysfunctional Right
Ventricles
2. Aerobic Base Training is Dead: The Scientific Proof
3. World Anti-Doping Agency taking a hard look at Viagra
4. Interview with John Cook
5. Dr. Gabe Mirkin's Fitness and Health E-Zine
6. This Week in Running
7. The Blessing and Curse of Training Technology
8. Grapes may help lower blood pressure: study
9. Go Stronger Longer
An enduring teacher's tips on sustained intensity.
10. Danny Kassap Fund
11. Anterior Cruciate Ligament Injury
12. Runners burn more energy even when resting
13. Tai chi helps cut pain of knee arthritis: study
14. Green tea extract boosts exercise endurance 8-24%, utilizing fat as energy
source
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"The difference between the men's and women's world 'records' for the marathon
is currently 11 minutes and twenty-six seconds
(2:03:59 - 2:15:25). What do you think this difference will become over the next
ten years?"

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

LAST WEEK'S POLL RESULTS:
"Which of the following magazines do you read?
Answers Percent
1. 220 Magazine 8%
2. Canadian Running 15%
3. Inside Triathlon 10%
4. iRun 8%
5. Runner's World 15%
6. Runner's World UK 7%
7. Running Times 14%
8. Track and Field News 9%
9. Triathlete Magazine 13%


FIVE STAR SITE OF THE MONTH: GoPriscilla.com - "The Official Website of
Priscilla Lopes-Schliep"
Priscilla Lopes-Schliep (born 26 August 1982) is a Canadian hurdler in track and
field athletic competition. She was born in
Scarborough, Ontario and currently lives in Whitby. Lopes-Schliep is the first
cousin of Dwayne De Rosario.
She won a bronze medal at the 2008 Summer Olympics in women's 100m hurdles. It
was the first medal for Canada in Athletics at the
Summer Olympics since the 1996 Games. It was the first medal for a Canadian
woman in Olympic track and field since the 1992 Games.
Visit her website at:
http://www.gopriscilla.com


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

BOOK/VIDEO/MOVIE OF THE MONTH: Running Well
Nothing beats the pleasure of running. Unfortunately, many runners are slowed
down by injuries that could be avoided through changes
in training or technique.
That's where Running Well comes in. Based on the latest scientific principles,
this accessible guide shows you these techniques:
~ How to minimize the risk of injury and stay healthy
~ The differences between training and straining
~ How to strengthen and maintain the primary running muscles
~ Ways of assessing and improving technique
~ How to recognize injuries early on and avoid more serious setbacks
And if you do get injured, Running Well will return you to action quickly.
Sections devoted to each bodily region detail common
symptoms and causes of discomfort. You'll learn how to treat the injury, know
when to seek help and know how to prevent the problem
from reoccurring.
From avoiding overtraining to increasing flexibility, Running Well has
everything you need to keep you running all year round so
that you sprint-not limp-to the all-important finish line.
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736077\
456

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. Endurance Athletes With Ventricular Arrhythmias Have Dysfunctional Right
Ventricles
Some high-level athletes who take part in endurance sports can develop a rare
but life-threatening condition called ventricular
arrhythmia (VA) in which the heart beats at an abnormal rate and rhythm. Now, a
new study has shown that most of the athletes with
VA have dysfunctional right ventricles.
The finding adds weight to the hypothesis that endurance sports might contribute
to changes in the heart that lead to dysfunction
and heart rhythm disturbances, according to the authors of the report published
in the European Heart Journal [1].
VA is a heart rhythm disturbance that occurs in the ventricles (lower chambers)
of the heart. It can be the cause of sudden death in
athletes. There are many underlying causes of VA and often it is due to
inherited diseases. Previous studies have found that VA in
endurance athletes, such as cyclists, runners and kayakers, often originates
from the right ventricle (RV), even when there are no
previous symptoms that would enable a diagnosis of a condition called
arrhythmogenic right ventricular cardiomyopathy (ARVC) to be
made, and no family history of ARVC. A family history is usually present in
30-50% of reported cases of ARVC.
Researchers at the University Hospital Gasthuisberg at the University of Leuven
in Belgium, set out to study whether abnormalities
in the functioning of the RV might be present in endurance athletes with VA.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/61289.php


2. Aerobic Base Training is Dead: The Scientific Proof:
Note: While this article was originally written for my mountain biking blog
(www.bikejames.com)
the concepts discussed apply to any athlete that requires short bursts of
intense effort for their sport. Athletes that participate
in soccer, baseball, football, volleyball, softball, wrestling, basketball and
just about any other sport besides cross country
would do well to apply these lessons-
Ever since I came out about a year ago and blasted some huge holes in the idea
of aerobic base training for DH and 4X riders I've
had a lot of people doubt my sanity. Aerobic base training has been a staple of
training programs for decades and many an off season
program for mountain bikers has included an extended period of time reeling off
boring miles on a trainer. While some people
embraced my concepts (and proceeded to achieve better "aerobic endurance"
despite doing little to no aerobic training) many others
have questioned why this concept is so different that the "scientific" one.
Well, one of the problems is that the sports sciences are more like sports
training history. Let me explain - people in the strength
training trenches figure out what works in the real world (which is MUCH
different than a controlled lab setting) and then implement
it. Sometimes what we do flies in the face of the traditional "science" of
training. Sports scientists pick up on what we are doing,
study it and then tell us why it works. This process usually takes about 10
years or more to go from the cutting edge in the
trenches to being taught in the classroom.
So, this meant that there was not a ton of scientific studies to confirm what I
knew - aerobic training is worthless. But, now there
are two landmark studies that prove beyond a shadow of a doubt that anaerobic
interval training is vastly superior to the out dated
models still being promoted by the mainstream fitness media.
The only reason that mountain bikers feel compelled to include aerobic training
in their program, particularly an aerobic base
period, is to increase their aerobic capacity. The scientifically accepted
method to determine aerobic capacity is VO2Max (Maximum
Volume of Oxygen Consumed), which is an indicator of how well your body can
utilize oxygen. Aerobic training had been shown to
increase your VO2Max, so therefore was considered necessary for overall
cardiovascular development.
However, few people realize that the best way to raise your VO2Max, and
therefore your aerobic capacity, is through interval
training, not aerobic training! While this may not make a lot of sense, it is
true. Several recent studies on anaerobic intervals
produced some of the largest increases in VO2Max ever see, including studies
done on aerobic training.
More...from Elite Training Solutions at:
http://elitetrainingsolutions.wordpress.com/2008/10/13/aerobic-base-training-is-\
dead-the-scientific-proof/


3. World Anti-Doping Agency taking a hard look at Viagra:
The World Anti-Doping Agency will determine next year if Viagra, the
erectile-dysfunction wonder drug, gives athletes a stiff
advantage over their competitors.
Marywood University researchers should provide WADA officials with the results
of a WADA-funded study by the end of the year,
according to Kenneth Rundell, a respiratory researcher at the Scranton, Pa.
school. A WADA committee will review the research this
spring; WADA's executive committee will determine at its September 2009 meeting
if the erectile dysfunction drug should be added to
its 2010 List of Prohibited Substances and Methods.
Marywood researchers received a $90,000 grant to look at how the drug helps
athletes cope with air pollution, as well as its effect
on increasing performance at mild altitude.
"There have been studies that indicate that Viagra allows you to exercise at
sea-level capacity at higher elevations," said Rundell,
the director of Respiratory Research and Human Physiology Lab at Marywood.
Tufts University is also conducting research on Viagra's affects on athletic
performance.
More...from the NY Daily News at:
http://www.nydailynews.com/sports/2008/10/27/2008-10-27_world_antidoping_agency_\
taking_a_hard_lo.html


4. Interview with John Cook:
On many counts John Cook could not have had a better 2008 as a coach. His three
athletes all made the US Olympic Team-Shalane
Flanagan in the 5000 metres and 10,000 metres and Shannon Rowbery and Erin
Donahue in the 1500 metres. Add to that a bronze medal
from Flanagan in the 10,000m-the only US medal from 800m up to the marathon-and
you have all the ingredients of a fairy tale summer.
However, it is coach Cook's obsession with excellence, discipline and detail,
along with his high expectations of those around him,
that made 2008 one of the most frustrating season's in this long career coaching
at the sharp end of track and field.
In this riveting follow-up interview, coach Cook talks openly and honestly,
beginning with the US Olympic Trials in Eugene, about
each step of the way on the "Road to Beijing". He recounts the struggles and
setbacks his team encountered, but how in the end they
came together to produce some outstanding results. He also comments on the
future of the endurance events and his beliefs about what
coaches, athletes and governing bodies need to do to keep pace with the
Africans. This is a hard-hitting, frank and fascinating
interview with one of the most creative, innovative and original coaching minds
working in athletics today.
More...from The Canadian Athletics Coaching Center at:
http://www.athleticscoaching.ca/?pid=2&nid=169


5. 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.
* Eat More Fish and Less Vegetable Oil
The Japanese have the lowest incidence of heart attack in the world, yet they
have the same rates of high cholesterol, high blood
pressure and diabetes, and they smoke as much as Americans do. It's not because
of their genes because Japanese who move to Hawaii
and the continental United States have a significant rise in their heart attack
rates and the same amount of plaques in their
arteries as Americans (Journal of the American College of Cardiology, August 5,
2008).
On the average, Japanese in Japan eat fish eight times a week and they add far
less vegetable oils to their prepared foods. This
study shows that Japanese living in Japan have twice as much long-chain omega-3s
in their blood as those who left Japan. They also
have lower blood levels of omega-6 polyunsaturated fatty acids, and fewer
plaques in their arteries.
Fats are classified by their chemical structure into saturated, polyunsaturated,
and monounsaturated. Polyunsaturated fats are
further sub-classified into omega-3, omega'6 and omega-9. Increasing the ratio
of omega-6s to omega-3s increases heart attack risk.
For two million years, the typical human diet contained a ratio of omega-6s to
omega-3s of about two to one. Today we take in large
amounts of omega- 6s in the form of extracted vegetable oils and not enough
omega-3s from fish, shellfish and some seeds. Now our
ratio of omega-6s to omega-3s has risen beyond 12 to one.
We now think that heart attacks are caused to a large extent by an overactive
immunity called inflammation. Your immunity is
supposed to protect you from infection. However, if your immunity stays active
all the time, it attacks you and starts to destroy
every tissue in your body, particularly your blood vessels. Omega-3s form
certain chemicals in your body called prostaglandins that
turn off your immunity. Omega-6s form prostaglandins that turn on your immunity.
The activity of your immunity changes with the
ratio of omega-6s to omega-3s. For a heart-healthy diet, add more seafood and
whole seeds, and eat less of the foods made with
polyunsaturated vegetable oils.
* Heart Attack Risk for Diabetics
A study from the University of Dundee in Scotland shows that neither
antioxidants nor aspirin pills prevent heart attacks in
diabetics (British Medical Journal, October 2008). Heart attacks occur when a
plaque breaks off from the walls of a coronary artery
and travels down an ever-narrowing artery to form a clot and block the flow of
blood to the heart muscle. Aspirin helps to prevent
clotting and therefore prevents heart attacks. Ibuprofen and other nonsteroidal
pain medications block aspirin so they can increase
clotting and heart attack risk in susceptible individuals.
One of the strongest risk factors for a heart attack is diabetes; 80 percent of
diabetics die of heart disease. Diabetes could be
such a strong risk factor for heart attacks that aspirin does not prevent it, or
it may be that aspirin should be prescribed only
for people with established symptomatic heart disease.
Other studies show that taking antioxidant vitamins (500 milligrams of vitamin C
every day, 600 units of vitamin E every other day
or 50 milligrams of beta carotene every other day) does not prevent heart
attacks (Archives of Internal Medicine August 2007). As
of today, there is no evidence that taking antioxidant pills helps to prevent
heart attacks. Now many scientists think that you
should aim to prevent your mitochondria from making excessive amounts of
oxidants. The cells of your body have tiny chambers in them
called mitochondria that help convert food to energy. When they do this, they
knock of electrons from nutrients, and these extra
electrons can eventually end up attached to oxygen. Electron-charged oxygen,
called reactive oxygen species or free radicals, then
attach to the DNA in cells to damage them and shorten life.
At this time, the only practical ways to reduce the amount of oxidants produced
by mitochondria are exercise or calorie restriction
with adequate nutrients. Both help the mitochondria burn food to produce fewer
oxidants. In the future the same effect may be
accomplished with chemicals, such as resveratrol or dichloroacetate, but studies
of these substances in animals have not yet been
successfully applied to humans.
* Dear Dr. Mirkin: What causes side stitches when I run?
Side stitches are caused by a stretching of the ligaments that run downward from
the diaphragm to hold up the liver. You breathe
once for each two strides. You breathe out when one foot, usually the right,
strikes the ground. So your diaphragm goes up when the
force of your foot strike causes your liver to go down. This stretches the
ligaments to cause pain. You can relieve the discomfort
by stopping running and pressing your fingers deep into your liver to raise it
up toward your diaphragm. At the same time, purse
your lips and blow out as hard as you can against the tightly held lips.
Pushing the liver up releases the stretched ligaments.
Breathing out hard against resistance lowers your diaphragm. The pain usually
goes away immediately and you can resume running.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


6. This Week in Running:
10 Years Ago- William Ramirez (COL) won the South American Games (ECU) Marathon
in 2:19:56 (high
altitude), more than nine minutes ahead of the silver medalist
Jose Ramon Jami (ECU)
who finished in 2:29:19. Vicente Chura (PER) took the bronze
medal with a 2:29:22.
20 Years Ago- Brenda Webb (USA) won the City of Alhambra Moonlight (CA/USA) 8K
in 25:32 with Lynn
Nelson (USA) in 2nd with 25:48 and Sylvia Mosqueda (USA)
finishing 3rd in 25:56.
This women-only race would continue to produce top-ranking times
for another five years.
30 Years Ago- Robert "Bobby" Doyle won the Ocean State (RI/USA) Marathon in
2:23:09, finishing more
than two minutes ahead of Irishman Michael Byrne (2:25:41).
Patty Catalano (USA) won
the women's race in 2:44:11 with Carolyn Bravakis (USA) 2nd in
2:46:33 and Jane Welzel
(USA) 3rd in 2:59:01.
40 Years Ago- The 60th edition of the Around the Bay (ON/CAN) 30.73K was won by
Timothy Johnston (ENG)
in 1:36:02. Jim Hogan (IRL) and Bill Clark (USA) finished 2nd
and 3rd respectively
(times not known to ADR).
50 Years Ago- Gordon Dickson (CAN) won the 50th edition of the Around the Bay
(ON/CAN) 30.7K with a
time of 1:42:07.5. Long Distance Log editor Browning Ross (USA)
was 4th in 1:51:36.
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.


7. The Blessing and Curse of Training Technology:
By Coach Matt Russ
The landscape of training and coaching technology has changed pretty
dramatically in the last decade. Just as our phones, computers,
and televisions have transformed so has the hardware we train with, and the
software we utilize to analyze our training. And all new
technology eventually becomes less expensive and trickles down to the masses. If
you would have told me ten years ago that I would
be able to train with a device that tracks my heart rate, pace and distance real
time via GPS, doubles as a cycle computer, and can
be used to analyze a wide variety of metrics post work out, including a 3D
satellite overview of my route, for about $200, I would
have said you were crazy. This same device can be uploaded to a computerized
cycle trainer and the outdoor route you just trained
on, can be re-created in 3D virtual reality. The front wheel of your bicycle
will be elevated in sync with changes in course grade
and even wind resistance can be programmed into the software. These computerized
stationary trainers can then be linked together,
and athletes will be able to race each other in virtual reality, on their own
bikes, on the course you select including your
upcoming race course.
Sound far fetched? All of this is technology currently available to you. What a
great time to be an athlete! Until the box arrives
complete with multiple pieces of software, cables, manuals, and the device
itself which has more buttons and settings than the space
shuttle.
One of the great things about being head coach is that I get to be tech support
to our many coaches, athletes, and anyone else that
may have a random question and my email address. If there was any justice in the
world I would receive a fat check from Polar,
Garmin, Training Peaks, SRM, Ergomo, and Saris each month. I view technology as
both a blessing and a curse, often depending on the
day of the week. However, there are ways to avoid technological pitfalls and use
this electronic wizardry to better effect.
More...from the Sport Factory at:
http://thesportfactory.com/site/trainingnews/The_Blessing_and_Curse_of_Training_\
Technology.shtml


8. Grapes may help lower blood pressure: study
Grapes helped lower blood pressure and improve heart function in lab rats fed an
otherwise salty diet, U.S. researchers said on
Wednesday.
The findings, published in the Journal of Gerontology: Biological Sciences, may
help people with high blood pressure, they said.
"These findings support our theory that something within the grapes themselves
has a direct impact on cardiovascular risk, beyond
the simple blood pressure-lowering impact that we already know can come from a
diet rich in fruits and vegetables," Mitchell Seymour
of the Cardioprotection Research Laboratory at the University of Michigan said
in a statement.
In a study sponsored in part by California grape producers, Seymour and
colleagues examined the effects of ordinary grapes on rats
that develop high blood pressure when fed a salty diet.
Some of the rats ate a diet containing a powder from red, green and purple table
grapes and a high-salt diet. Others were fed the
grape powder and a low-salt diet. The powder, which contained the same nutrients
in fresh grapes, allowed the scientists to measure
the rats' intake carefully.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE49S0Y420081029


9. Go Stronger Longer:
An enduring teacher's tips on sustained intensity.
By Ed Eyestone
In grad school, I had an exercise physiology professor, Dr. Allsen, who extolled
the virtues of regular exercise, and lived those
lessons outside the classroom. Dr. A, as everyone called him, rode the exercise
bike and walked regularly, lifted weights, played
basketball, and ran. On his 50th birthday he ran 50 laps around the track and
shot free throws until he sunk 50 in a row.
One day Dr. A was recounting his latest exercise feats to a colleague who felt
that Dr. A had crossed the line from advocate to
braggart. "Dr. A," he said, "just because you exercise every day doesn't make
you any better than me!"
Dr. A. conceded that he might not be "better" from a moral standpoint but
launched into a 10-minute smackdown, outlining the
positive physiological changes that regular aerobic activity creates, from
improving VO2 max to increasing the size of the
mitochondria, the power plants of cells that make the energy we need for daily
life. So by a number of measures, Dr. A reasoned, he
actually was better.
Dr. A., now well into his seventh decade, still keeps a full teaching schedule,
and he still bikes, walks, strength-trains, and
runs. So who better to ask how athletes can go stronger longer?
Dr. A recommended a workout with superfast intervals and active recovery to
improve sustained intensity. (See "Fast and Active,"
below.)
Any high-intensity aerobic or anaerobic work produces lactic acid. When you stop
or walk between intervals, your muscles get plenty
of time to absorb it before you run the next interval. In this workout, though,
you run the intervals at near full-tilt (for
example, 400s at your mile race pace rather than a 5-K pace) but stay in motion
between the intervals. This teaches your body to
process and absorb higher levels of lactic acid (and builds your psychological
tolerance for it), so that ultimately you can run at
a higher intensity for a longer time. You also increase the size of
mitochondria, so your body can make more energy. These benefits
can make you stronger-no matter what distance you're training for.
More...from Runner's World at:
http://tinyurl.com/5h5szk


10. Danny Kassap Fund:
Danny Kassap, one of Canada's finest distance runners, very nearly died last
month when he collapsed while running the Berlin
Marathon. Now he needs help from the running community to pay for the
life-saving medical care that he received while hospitalized
in Berlin.
If you follow distance running in Canada, you've probably heard of Danny Kassap.
A native of the Democratic Republic of Congo, he
came to Canada as a teenager in 2001 for the Francophone Games. He made a daring
escape from the athletes' village, seeking refugee
status in Canada on the basis of political persecution.
Meanwhile, Danny found his way to Toronto, and began training with the
University of Toronto Track Club. In 2004, he won the first
marathon he ever ran in a very impressive time of 2:14:50. For the next several
years, he continued to run very fast times on very
high mileage, while also working full-time and obtaining his high school
equivalency. Danny has never been on any form of social
assistance.
After numerous legal setbacks, Danny finally became a landed immigrant in April
of this year, and a Canadian citizen in August. As a
result, he was finally able to run a race outside of Canada. In April, he
traveled to England to run the London Marathon, one of the
world's most prestigious and competitive road races. He finished 15th, just
three places behind the reigning Olympic marathon
champion Stefano Baldini. In September, he traveled to Berlin to run his first
marathon as a Canadian citizen.
For the first several kilometers in Berlin, Danny appeared poised to have
another outstanding race. However, near the 5 km mark,
disaster struck when Danny suddenly collapsed. A good Samaritan who happened to
be in close proximity to him at the time began
administering CPR almost immediately, and a paramedic on a motorcycle got to him
within a minute. Danny received between 15-19
shocks from a defibrillator, and the paramedics worked on him for 45 minutes
before his condition stabilized. He was placed in a
medically-induced coma for several days, and remained in a Berlin hospital for
over two weeks before he was able to return home to
Toronto.
More...
http://dannykassapfund.com/

11. Anterior Cruciate Ligament Injury:
Anterior cruciate ligament (ACL) injury is a particularly common knee injury
that affects 100,000 to 200,000 people each year in the
United States. It is the same injury that Tiger Woods struggled with when he won
the US Open Golf Championship in 2008 and
subsequently, had surgery on.
What is it? The anterior cruciate ligament (ACL) helps to stabilize the knee
joint by preventing excessive movement of the shin bone
(tibia) relative to the thigh bone (femur). Specifically, it prevents excessive
back to front, side to side and rotational movement
in the joint.
If the ACL is either partially or fully torn, the knee becomes unstable, which
can ultimately lead to cartilage damage or arthritic
changes.
What are the causes/predisposing factors? The most common causes of an ACL
injury are from cutting (quick changes in direction or
pivoting) and sudden deceleration such as landing from a jump. Other causes can
include contact type injuries as well.
In Tiger Woods' case, he had an under developed ACL that had been further
compromised by the presence of cysts in the knee that had
to be surgically removed. This left him with a fragile ACL that let go on a
simple training run.
More...from Complete Running at:
http://completerunning.com/archives/2008/10/28/anterior-cruciate-ligament-injury\
/


12. Runners burn more energy even when resting:
It's not only while running that athletes burn up energy, for a new study has
revealed that runners burn more energy while resting.
The new study led by Yale University researchers showed that long distance
runners burn calories even when they are not exercising.
Long-distance running increases the number of mitochondria, cells 'powerhouse'
that convert sugars and fats into ATP molecules, the
energy carriers.
This boosts the capacity of muscles to consume oxygen and work at higher power
during exercise, reports New Scientist magazine.
The research team led by Douglas Befroy from Yale University have found that
mitochondria in the muscles of men who run at least
four hours a week consume 54 per cent more fuel at rest than those of men who
don"t run.
However, the amount of ATP produced by both the groups was same, indicating that
when at rest the extra fuel was being "wasted", and
turned into heat.
Since mitochondrial fuel burning helps clear out the cellular fats, believed to
be a major contributing factor to insulin
resistance, the researchers believe that training can help to protect against
type 2 diabetes even when exercise is over.
The study has been published in proceedings of the National Academy of Sciences.
(ANI)
From the News Post Online at:
http://www.newspostonline.com/uncategorized/runners-burn-more-energy-even-when-r\
esting-2008102711036


13. Tai chi helps cut pain of knee arthritis: study
The traditional Chinese form of exercise known as tai chi can help reduce pain
and physical impairment in people who have knee
arthritis, researchers said on Saturday.
In their study, one group of people in their 60s with severe knee osteoarthritis
performed tai chi for an hour twice a week for 12
weeks while a similar group did the same amount of conventional stretching
exercises over the same period.
Those who did tai chi experienced greater pain reduction, less depression and
improvements in physical function and overall health,
researchers led by Dr. Chenchen Wang of Tufts Medical Center in Boston reported
at a meeting of the American College of Rheumatology
in San Francisco.
"Tai chi mind-body exercise appears to provide an important approach for
self-care and self-management for knee (osteoarthritis),"
Wang said in a statement.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE49P0VB20081026


14. Green tea extract boosts exercise endurance 8-24%, utilizing fat as energy
source
Swimming endurance improvement comes from equivalent of four cups of tea a day
over 10 weeks -
Now that even baseball players may need to seek new, more natural performance
aids, will Japanese green tea sets become standard in
dugouts and athletic training tables around the world?
A new study tested the effect of regularly taking green tea extract (GTE) and
found that over 10 weeks, endurance exercise
performance was boosted up to 24% with 0.5% GTE supplementation, and 8% with
0.2% by-weight addition to food.
Reporting in the online edition of the American Journal of
Physiology-Regulatory, Integrative and Comparative Physiology researchers
at the Biological Sciences Laboratories of Kao Corp., Tochigi, Japan, said the
8-24% increase in swimming time-to-exhaustion was
"accompanied by lower respiratory quotients and higher rates of fat oxidation."
The results "indicate that GTE is beneficial for improving endurance capacity
and support the hypothesis that the stimulation of
fatty acid utilization is a promising strategy for improving endurance
capacity," according to the study entitled, "Green tea
extract improves endurance capacity and increases muscle lipid oxidation in
mice." Research was conducted by Takatoshi Murase,
Satoshi Haramizu, Akira Shimotoyodome, Azumi Nagasawa and Ichiro Tokimitsu,
working at Kao Corp., a Japanese maker of healthcare
products, including green tea beverages.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/19346.php


15. Digest Briefs:
* Q: Can Running Negatively Affect Growth Plates: I recently graduated from
high school and finished my final track season as well.
I began running my freshmen year when I joined the cross country team. When I
first began running I could only manage about 25
miles/week but now I'm at the point where I can put in about 50 quality miles a
week. But I have had some pain since the majority of
the miles I run are on surfaces like concrete or asphalt.
Obviously I'm pleased with my progress but when had a physical exam a few weeks
ago I noticed that I have only grown about 2.5 in
height since I entered high school. I wanted to ask if there is a possibility
that excessive running can inhibit the lengthening of
growth plates within a teenager's body?
--Tom
A: Running has not been shown to negatively affect growth plates. Growth plates
in the wrists of gymnasts may be injured by repeated
impact, possibly causing early closure of the radius, but not the ulna. This
phenomenon has not been described in runners. Your
height is genetically determined; you probably achieved most of your height
prior to starting high school.
--Dr. Cathy Fieseler
From www.RunningTimes.com
* Natural Settings Help Brain Fatigue
After a recent post about using natural settings to help children with attention
deficit disorder, several readers wrote in
wondering whether many of us may be suffering from a "nature deficit."
As it turns out, everyone appears to benefit from the restorative powers of
nature. I recently spoke about "attention restoration
theory" with Andrea Faber Taylor, a child environment and behavior researcher at
the Landscape and Human Health Laboratory at the
University of Illinois at Urbana-Champaign. As she explained, the human brain
has two forms of attention: "directed" attention,
which is what we use most of the time to concentrate on work, studies and tests,
and "involuntary" attention, which is what occurs
when we automatically respond to things like running water, crying babies or
wild animals.
The problem is that directed attention is a finite resource - everyone has
experienced the fatigue of taking a test or a big project
at work. Attention restoration theory suggests that walks in nature and views of
green space capture our involuntary attention,
giving our directed attention a needed rest.
"We advocate that children be given views of green space from the classroom,"
Dr. Faber Taylor said. "We've done research on
children in public housing that shows the ones who have a green view perform
better."
Dr. Faber Taylor notes that in adults, there is also evidence that a green view
is beneficial. She says that while many researchers
continue to study the topic, the benefits of natural settings are obvious to
most people.
"Most people recognize the pattern," she said. "For so long we have ignored the
effect our physical environments have on our ability
to pay attention."
To hear more about attention restoration theory and the effect of natural
settings on children and adults, listen to the rest of my
conversation with Dr. Faber Taylor by clicking on the podcast link below.
Podcast:
http://podcasts.nytimes.com/podcasts/2008/10/23/23well.mp3
* Drinking Lots of Water Is Good for Your Skin
By now, the old saw about drinking eight glasses of water a day has been
thoroughly debunked. But a similar adage about excess water
and healthy skin persists. Where or how the claim originated is not well known,
but there is no evidence that drinking anything more
than recommended amounts of water is particularly beneficial to skin.
A 2007 study on the effects of water consumption did show that drinking 500
milliliters of water, about two cups, increased blood
flow to the skin. A good sign, but there was no evidence that that reduced
wrinkles or improved complexion. Other studies have
hinted that vitamin C might prevent wrinkles, or that estrogen use in
postmenopausal women might reduce dry skin and slow skin
aging. But the evidence for each is limited, and estrogen therapy can have bad
side effects.
Dr. Margaret E. Parsons, a spokeswoman for the American Academy of Dermatology,
said excess water did not help the skin but "if
dehydrated, fine wrinkles certainly seem to show up a bit more."
"Staying appropriately hydrated is good for our general health," she said, "and
if we are eating and drinking what we should, our
bodies are healthier and therefore our skin as well."
Her advice? Always wear sunscreen, avoid cigarettes and eat well.
THE BOTTOM LINE
There is little evidence that excess water helps skin.


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

November 1, 2008:
NCRA Cookie Run - Ottawa, ON

Skirtchaser 5K - Culver City, CA

November 1-2, 2008:
Escape to Bermuda Triathlon - Southhampton, Bermuda

November 2, 2008:
adidas Auckland Marathon - New Zealand

ING New York City Marathon - New York, NY
World Marathon Major Finale
Runner's World Coverage

Santa Clarita Marathon - Santa Clarita, CA

U.S. Half Marathon / 12K - San Francisco, CA

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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