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
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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.runnersweb.com/running/STWM_Transporter.html

5. Goodlife Fitness Toronto Marathon - October 18, 2009
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://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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NEW THIS WEEK:
Thanksgiving is typically associated with food and football. However, Turkey
Trots and Thanksgiving runs/walks are increasingly
becoming a tradition for not only athletes, but families as a way to keep off
the pounds and spend time together during the
holidays. Mothers, fathers, kids and cousins - Turkey Trots are the events that
bring out family members who have never run before.
Active.com is featuring a special Turkey Trot section that can be found at
http://www.active.com/running/turkeytrot. Featuring 368
races in 45 states, visitors can search for Turkey Trots and holiday races in
their community and also learn strategies for
preventing the holiday bulge.

We have added a new event calendar. It is available for event directors to add
events at:
http://runnersweb.mhsoftware.com/
Events must be approved before going live.

Watch live and webcast of Track and Field and Road races on Universal Sports
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At the Runner's Web site, click "Join this group". Once I have approved your
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

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

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

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

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

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

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

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

THIS WEEK'S DIGEST ARTICLE INDEX:


1. Stretching - The Truth
Forget everything you know about warming up. This is how it's done.
2. VO2max - The monthly newsletter of RunCoachJason.com
3. Should my fuel change as I go longer?
4. The Best New Running Sneakers
5. Common running injuries--And how to avoid them
6. Most adults get some exercise during the day: study
7. Clues to Help Explain the Frequency of Injuries
8. Give Me Some Sugar
9. 21st Century Core Training
10. Vigorous Activity Protects Against Breast Cancer, Study Shows
11. Running Battles: Running Through the Winter
Learning to enjoy the cold season in running shoes.
12. This Week in Running
13. Ankle Injuries, Ankle Pain and Sprained Ankle Treatment
14. Fueling the Runner: Raw Nutrition
Imagine a world with no food marketing gurus; How would you know what to eat?
15. More dairy foods in the diet may boost fat burning
16. Dr. Gabe Mirkin's Fitness and Health e-Zine
17. Road Runner Rage
18. What Is Fatigue?
19. Think Fast
Yes, you need to train your legs, but it's really your brain that dictates your
pace.
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"When did you set your last PR (Personal Record)?"

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:
"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?"
Answers Percent
1. Increase to > 11:26 19%
2. Stay at 11:26 19%
3. < 11 minutes 0%
4. < 10 minutes 24%
5. < 9 minutes 10%
6. < 8 minutes 5%
7. < 7 minutes 5%
8. < 6 minutes 10%
9. < 5 minutes 5%
10. < 4 minutes 5%



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. Stretching - The Truth:
WHEN DUANE KNUDSON, a professor of kinesiology at California State University,
Chico, looks around campus at athletes warming up
before practice, he sees one dangerous mistake after another. "They're
stretching, touching their toes. . . . " He sighs. "It's
discouraging."
If you're like most of us, you were taught the importance of warm-up exercises
back in grade school, and you've likely continued
with pretty much the same routine ever since. Science, however, has moved on.
Researchers now believe that some of the more
entrenched elements of many athletes' warm-up regimens are not only a waste of
time but actually bad for you. The old presumption
that holding a stretch for 20 to 30 seconds - known as static stretching -
primes muscles for a workout is dead wrong. It actually
weakens them. In a recent study conducted at the University of Nevada, Las
Vegas, athletes generated less force from their leg
muscles after static stretching than they did after not stretching at all. Other
studies have found that this stretching decreases
muscle strength by as much as 30 percent. Also, stretching one leg's muscles can
reduce strength in the other leg as well, probably
because the central nervous system rebels against the movements.
"There is a neuromuscular inhibitory response to static stretching," says
Malachy McHugh, the director of research at the Nicholas
Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New
York City. The straining muscle becomes less
responsive and stays weakened for up to 30 minutes after stretching, which is
not how an athlete wants to begin a workout.
More...from the NY Times at:
http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?ref=health
Video at:
http://video.nytimes.com/video/2008/10/31/multimedia/1194830066044/stretching-th\
e-truth.html


2. VO2max - The monthly newsletter of RunCoachJason.com:
* Marathon Sugar
If you're running a marathon this fall, it's time to think about sugar. One of
the limiting factors of marathon performance is
running out of carbohydrate, which is your muscles' preferred fuel. You have two
sources of carbohydrate: glucose in your blood and
glycogen in your muscles and liver. While there's little you can do during the
marathon once you run out of glycogen, you can
maintain blood glucose level and delay fatigue by consuming sugar during the
race. The longer into the marathon you can use
carbohydrate for energy, the easier it will be to maintain your running pace.
However, consuming sugar is only a temporary
solution, since you will be using blood glucose for energy faster than you can
replace it (plus there are other things also causing
fatigue). But consuming sugar can delay when the glucose tank becomes empty. Any
ingested carbohydrate should be easily digestible
so it's absorbed quickly into the blood. Carry Gu or gel or pick it up at an
aid station, start ingesting the sugar before you feel
fatigued, and chase the sugar with water to speed passage through the stomach.
* The 4 Running Speeds
Ever wonder how fast you should run your workouts? While it seems that the
number of workouts you can do is unlimited, there are
really only four speeds at which you need to train. When you run at each speed
depends on the purpose of each workout.
(1) Easy distance running pace for all of your easy runs (1.5-2 minutes per mile
slower than current 5K race pace; 70-75% max heart
rate).
(2) Lactate threshold pace for tempo runs (about 10 to 15 seconds per mile
slower than 5K race pace or about 10K race pace (75 to
80% max heart rate) for slower, recreational runners; about 25 to 30 seconds per
mile slower than 5K race pace or about 15 to 20
seconds per mile slower than 10K race pace (85 to 90% max heart rate) for
talented and highly-trained runners). (3) Velocity at
VO2max for long intervals (3 to 5 minutes) (between 1-mile and 1.5-mile race
pace for recreational runners; 2-mile race pace for
highly-trained runners; 95 to 100% max heart rate). (4) Mile race pace (or
slightly faster) for short intervals (30 seconds to 2
minutes).
For distance runners, most of your training will be performed at an easy
distance running pace. If you're training for races at the
extremes of distance running--800 meters or marathon--you can also add short
intervals at 800-meter race pace and medium-long runs
at marathon race pace.
* Periodization Training DVD
"Chasing Mercury, Battling Hercules: Getting Fitter and Stronger with
Periodization Training," Dr. Karp's presentation from the 2008
American College of Sports Medicine Health & Fitness Summit, is now available on
DVD. The DVD provides an overview of the theory of
periodized training, reviews research findings, discusses the use of training
cycles, and provides examples of how to properly
periodize training programs. You can purchase a DVD for just $39.95 (plus $4.95
shipping). Just go to
http://www.runcoachjason.com/merchandise or e-mail
mailto:jason@....
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


3. Should my fuel change as I go longer?
By Kris Walker MD
Ultra-endurance events, defined as events that last over 5 to 6 hours, are
increasing in number and popularity. These include 24
hour mountain bike races, ironman and half-ironman length triathlons, 100 mile
trail runs and mountain bike races, and even
multi-day events. These competitions are challenging even to finish and require
specific training and nutrition strategies.
A 70 kilogram athlete has about 1400 kilocalories of stored muscle glycogen, 320
kcals of liver glycogen, and 80 kcals of blood
glucose. During shorter races, this athlete may only require 150-200 kcals per
hour to maintain blood glucose levels, relying on
his glycogen stores for the remainder of his caloric needs. During an
ultra-endurance event, however, this athlete may burn over
6000 kcals and glycogen stores will become depleted. Nutrition strategies must
address this caloric deficit. Other aspects of
nutrition to consider during competition include the nutritional composition
(carbohydrate, protein, fat) and vehicle (liquid, gel,
solid), convenience and availability, palatability, digestibility, and
tolerability.
Carbohydrates are the cornerstone of fueling for endurance. Studies have shown
that carbohydrate ingestion during aerobic activities
over 45 minutes improves performance. It is even more important to consume
carbohydrates during long efforts and it is recommended
that 300-400 calories be consumed per hour. It is thought that exogenous
carbohydrate oxidation maxes out at about 1.0 to 1.1 gms
per minute, or about 60 grams per hour and this rate of oxidation can be
achieved by increasing carbohydrate intake to 1-1.5 grams
per minute, or 60-90 grams per hour. The limiting factor of oxidation is
probably related to intestinal absorption and/or delivery
of glucose by the liver. By mixing carbohydrate sources, the maximum rate of
oxidation can increase to about 1.25 grams per minute.
This may be due to increased capacity for intestinal absorption, potentially by
utilizing more than one transporter to cross the
intestinal membrane. (Jeukendrup 2006, Jeukendrup 2000)
More...from First Endurance at:
http://blog.firstendurance.com/2008/10/should-by-fuel-change-as-i-go-longer/


4. The Best New Running Sneakers
Tomorrow is the New York City Marathon, and if you're running in it, we hope you
have your footwear game on lock. For those of us
who choose to trade getting up at the ass crack of dawn to run 26+ miles for a
vicious post-Halloween hangover, maybe stumbling past
the race route will inspire us. Maybe it won't.
If you do decide that running is for you, and that you want to get it together,
read on for the best shoes in each of the three
major categories: Neutral, Stability, and Cushioning. Don't know what type of
runner you are? Don't worry about it. Just stay up all
night and melt your brain-the dude at Footlocker can help you.
More...from Complex.com at:
http://www.complex.com/blogs/2008/10/31/the-best-new-running-sneakers/


5. Common running injuries--And how to avoid them:
We're psyched about Sunday's ING New York City Marathon - cheering on our
friends, that is, not competing. We're not thrilled,
however, about the wounds marathoners suffer.
Blackened and missing toenails top the list of marathon injuries compiled by
ABCNews.com.
"We've seen lots of things from lots of blisters, black toenails, in-grown
toenails, stress fractures," Bruce Williams, president of
the American Academy of Podiatric Sports Medicine, told the Web site today.
"Just about everybody is going to get a blister."
Black toenails are caused by pools of blood that accumulate under the nail from
repeated bruising. "It never really bothers me; it
hurts in the beginning when my toenails turn black and blue," 26-year-old
Jessica Horne, who will run her second ING New York City
Marathon on Sunday, told ABCNews.com. "Another toenail grows underneath and the
black and blue one falls off."
There are also chafed nipples (more of a problem for bra-less men) and tummy
troubles, according to ABCNews.com. "Runner's runs" may
be caused by blood flow out of the intestines to the legs, the site reports,
sending the digestive system awry. Marathoners should
walk for 20 minutes after finishing to redirect blood to their internal organs,
according to a handbook distributed to entrants.
On the more serious side, one-sixth of marathoners develop hyponatremia,
potentially deadly dilution of the blood, from drinking too
much water, a 2005 study in the New England Journal of Medicine showed. Runners
shouldn't drink more than eight ounces of fluid
every 15 to 20 minutes; adding salty beverages with carbs and electrolytes helps
absorb the fluid, the handbook says.
Finally, athletes eager to indulge in a massage should wait at least two hours
after finishing the race, the guide says. Massage
doesn't help prevent soreness if it's given sooner.
From the Scientific American at:
http://www.sciam.com/blog/60-second-science/post.cfm?id=new-york-city-marathon-c\
ommon-injur-2008-10-31


6. Most adults get some exercise during the day: study
Many adults may be meeting experts' recommendations on exercise if all types of
activity, from work and play, are counted, a study
of Swedish adults hints.
Researchers found that among 1,470 adults ages 18 to 74, nearly two-thirds were
meeting the goal of getting at least 30 minutes of
moderate physical activity on most days of the week.
That was with all types of physical activity measured, including physical labor
at work, household chores and leisure-time exercise.
Past studies, in contrast, have often looked at a more limited definition of
physical activity, such as recreational exercise alone,
when gauging adults' overall activity levels.
But it is not only dedicated exercise -- like jogging or working out at the gym
-- that is linked to better health, according to
Patrick Bergman of the Karolinska Institute in Sweden, the lead researcher on
the current study.
Therefore, he told Reuters Health, studies need to take a broader look at
people's activity levels. One person, he noted, may not be
active during his free time but do heavy manual labor at work, while another may
have a sedentary job but jog for exercise.
"In the long run, they could very well do an equal amount of physical activity,"
Bergman pointed out.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE49U62D20081031


7. Clues to Help Explain the Frequency of Injuries:
THE three women are all serious athletes, and they work together at a small
research and development firm in New Jersey.
One had a single serious injury when she was a teenager doing gymnastics and
skiing. One recently had a hairline crack in the tibia,
a serious-overuse injury from running. And the third has had one injury after
another for the last five years.
Which do you think is which:
Jennifer Davis, 38, runs almost every day, at least 10 miles, and wears her
running shoes down to a nub. She has had surgery to
remove half the meniscus in her left knee after she tore it exercising, and she
is missing that piece of cartilage that stabilizes
the joint.
Tara Martin, 30, is a triathlete who has competed in many triathlons including
the Hawaii Ironman, which consists of a 2.4-mile
swim, a 112-mile bike ride and a 26.2-mile run.
Birgit Unfried, 26, has been running competitively since high school. She also
uses an elliptical cross-trainer, swims and takes
spinning classes at her gym. She races in 5K and 10K events, never doing the
long-distance training that is needed to run a
marathon.
O.K., it's a trick question.
Birgit has chronic injuries - either her knee hurts or she has excruciating
shinsplints that keep her from running.
Jen, who is my workout partner, tore her meniscus, the cartilage that helps
stabilize the knee, when she was a teenager. She had
surgery at 15 and has not had a serious injury since.
And Tara, who is part of a running group that Jen and I belong to, had the
hairline crack, a stress fracture, in 2006. The injury,
which was devastating and which took three months to heal, occurred just when
she was trying to increase her mileage for fall
marathons.
More...from the NY Times at:
http://www.nytimes.com/2008/10/30/health/nutrition/30best.html?_r=1&ref=fitnessa\
ndnutrition&oref=slogin


8. Give Me Some Sugar:
Ilana Katz, MS, RD, LD.
Athletes are well aware that carbohydrates are their main source of fuel,
particularly during activity. This seems simple enough,
however, the word carbohydrate itself opens a can of worms worth dissecting.
Carbohydrates (carbs) are categorized as either simple
or complex, and complex they are. Simple carbs, commonly known as sugars, occur
in the form of either a monosaccharide (1 sugar
unit) or a disaccharide (2 units). Complex carbs are polymers of simple carbs
(many sugar units). These carbohydrate units are the
functional ingredient in sports products, mainly drinks and gels. So the
question becomes, "What carb is the right for me?" In
reality, no major difference exists on athletic performance between the use of
any one carb (fructose, maltodextrin, sucrose,
glucose, dextrose, galactose). What does exist is differing absorption rates,
levels of sweetness and thus appeal. To analyze how
the sports product manufacturers decide upon the combinations of carbohydrates
they use may answer the athlete's question as to what
is their drink/gel of choice to fuel their athletic performance.
Athletes must choose a product whose absorption rate agrees with their
individual gastrointestinal sensitivity. Factors that affect
carbohydrate absorption rate include concentration, volume, solubility, and the
Glycemic Index of the carbohydrate. Concentration is
the energy content (calories) of the carbohydrate in solution. A small
concentration of carbohydrate results in rapid travel from
the stomach to the small intestine. Research shows that a 6 - 8% concentration
of carbs has an optimal gastric emptying rate.
Stronger concentrations in the stomach attract more fluids to the
gastrointestinal system, and not only result in a bloated,
uncomfortable, sluggish stomach, but simultaneously draw fluids away from their
important function in muscle contraction.
More...from the Sport Factory at:
http://thesportfactory.com/site/nutritionnews/Give_Me_Some_Sugar.shtml


9. 21st Century Core Training:
Core training is a big buzz word in the in the fitness community. Having strong,
injury resistant core is obviously important, but
what exactly constitutes proper core training for most individuals?
Surprisingly, most people are going about it all wrong.
One of the problems that people run into is that most suggestions come from
sources that do not understand 21st Century core
training. When you analyze how the body works, the main function of the core is
to stabilize and protect the spine while creating a
strong platform for movement to be created around. This means that core training
should rely on teaching the midsection to
stabilize, not move. Teaching the core to create excessive movement actually
enhances your injury potential.
Another problem is that a lot of new core training fads center around the use of
highly unstable objects such as stability balls,
BOSU balls and wobble boards. The theory is that these unstable surfaces force
the core to stabilize more and therefore are
beneficial in creating the before mentioned core stability we need in real life.
While this theory has some merit, like many
training tools they can be misapplied and overused.
Real life does not take place on an unstable surface. Instead, it takes place on
a stable surface and forces us to deal with an
unstable external object, such as picking up a child or box. This quality is
trained to a much higher degree using that exact
formula - stand on the ground and use implements such as kettle bells and sand
bags to teach the body to better deal with an
unstable object.
More...from Elite Training Solutions at:
http://elitetrainingsolutions.wordpress.com/2008/09/29/21st-century-core-trainin\
g/


10. Vigorous Activity Protects Against Breast Cancer, Study Shows:
Normal-weight women who carry out lots of vigorous exercise are approximately
30% less likely to develop breast cancer than those
who don't exercise vigorously. A study of more than thirty thousand
postmenopausal American women has revealed that a sedentary
lifestyle can be a risk factor for the disease - even in women who are not
overweight.
While an Investigator at the National Cancer Institute of the U.S. National
Institutes of Health, Michael F. Leitzmann led a team of
researchers who followed the 32,269 women for eleven years and found that
vigorous activity may protect against breast cancer,
independent of body weight control. Vigorous activity was judged to include
things like heavy housework (scrubbing floors, washing
windows, heavy yard-work, digging, chopping wood) and strenuous sports or
exercise (running, fast jogging, competitive tennis;
aerobics, bicycling on hills, and fast dancing).
Leitzmann said, "Notable strengths of our study include its large sample size,
prospective design, high follow-up rate, and
availability of relevant known or suspected breast cancer risk factors. These
features enabled us to minimize any effects from other
factors apart from exercise."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/10/081030203239.htm


11. Running Battles: Running Through the Winter:
Learning to enjoy the cold season in running shoes.
By Jenny Goellnitz.
If you read my column regularly you know that I love the fall. I love the cool
mornings and warm afternoons. The red and yellow
and orange leaves that hang from the trees. The earthly scent of dirt and
leaves.
But all good things come to an end. There are signs. I have had to do my past
few runs with gloves on my hands. I have even had
to break out my hat. (If the looks of my neighbors are any indicator, I
apparently do look slightly goofy running in shorts, a
long-sleeve shirt, black gloves, and a black hat, but it is a surprisingly
useful combination for me down to about 32 degrees.)
Nature also gives warning signs. There are fewer birds in the woods -- most of
the summer species have started their long trips to
migrate south. The deer are everywhere and acting silly -- they are engaged in
the rut. I have seen patches of frost on the grass.
A few of the trees that turned early are already bare.
But sometimes you get so caught up in the beauty of fall that you begin to
believe maybe it will last forever. Fat chance. I was
rudely awakened from my autumnal reverie when I glanced at the long term
forecast and there it was for Tuesday, October 28 -- mix of
rain and SNOW.
OK. Deep breath. Snow, already? In October? I am a life long Clevelander,
and I thus I do not scare easily. I know that sort of
forecast is not going to mean we get twenty-four inches or something ridiculous
like that. We might see a few wet flakes blow
around; nothing will stick. But still. Snow. The first time you see snow in
the forecast again is a stark reminder that winter is
almost here.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=14812


12. This Week in Running:
10 Years Ago- John Kagwe (KEN) won the 29th edition of the New York City
(NY/USA) Marathon with a time of
2:08:45. Only three seconds back was Joseph Chebet (KEN) and
another three seconds back of
Chebet was Zebedayo Bayo (TAN). Franca Fiacconi (ITA) won the
women's race in 2:25:17 with
Adriana Fernandez (MEX) next in 2:26:33 and Tegla Loroupe (KEN)
in 3rd with 2:30:28.
20 Years Ago- Stephen Jones (WAL) won the 19th edition of the New York City
(NY/USA) Marathonm clocking a
2:08:20 to win by more than three minutes over Salvatore Bettiol
(ITA) at 2:11:41. John
Treacy (IRL) took 3rd in 2:13:18. Grete Waitz (NOR) collected
her 9th NYC Marathon win with
a 2:28:07, winning by more than three minutes over Laura Fogli
(ITA). Joan Benoit-Samuelson
(USA) was 3rd in 2:32:40.
30 Years Ago- William Scott (AUS) won the inaugural edition of the Melbourne
(AUS) Marathon with a 2:21:04.
Elizabeth Richards (AUS) was the women's winner in 2:53:38. The
Melbourne Marathon held its
31st running last month.
40 Years Ago- Janos Szerenyi (HUN) won the Csepeli Nemzetkozi (HUN) Marathon in
2:26:13.2.
50 Years Ago- Gordon Dickson (CAN) defeated Ron Wallingford (CAN) for the
Canadian crosscountry title
over a 6 mile course in Hamilton ON, 28:47 to 29:49.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a
focus on races, 3000m and longer, including road, track, and cross-country
events.
The ARRS has a website at http://www.arrs.net.


13. Ankle Injuries, Ankle Pain and Sprained Ankle Treatment:
A guide for the prevention and treatment of ankle injuries
Study shows gains in strength and endurance, but best timing still debated
Part 1
Ankle Injuries are one of the most common injuries faced by anyone who
participates in sport or exercise. As a matter of fact, you
don't even have to be engaged in any exercise to suffer from a sprained ankle.
It seems that even while minding your own business,
an ankle injury can occur.
Ankle injuries are commonly associated with sports that require a lot of
running, jumping and change of direction. Excessive
twisting or turning of the ankle joint results in a rupture of the ligaments
that hold the ankle in place.
I've had many requests for an article on sprained ankles, so to follow is the
most comprehensive information I could put together.
In fact, I found it hard to fit it all into one issue, so I've decided to split
it into two parts.
In the first part, we're going to have a look at exactly what a sprained ankle
is. I'll go over the structures that make up the
ankle joint; we'll have a look at what happens when an ankle injury occurs;
we'll check out the symptoms associated with an ankle
injury; and then we'll finish off with a look at the major causes and risk
factors that contribute to ankle injury.
In the second part you'll find the most complete treatment, rehabilitation and
prevention information available anywhere. I'm going
to outline a detailed, step-by-step process of firstly treating the initial
injury and then making sure you never have to worry
about ankle injuries again.
What is an Ankle Sprain?
An ankle sprain is an injury that results from a twisting action, which
stretches or tears the ligaments of the ankle joint. (The
term sprain refers to an injury of the ligaments, as opposed to a strain, which
refers to an injury of the muscle or tendon.)
Remember; ligaments attach bone to bone, were as tendons attach muscle to bone.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2008/rw_news_20081104_TSH_Ankle.html


14. Fueling the Runner: Raw Nutrition:
Imagine a world with no food marketing gurus; How would you know what to eat?
Meal replacement, weight regulating, and performance assistance products line
the shelves of most gas stations, grocery stores, and
convenient marts. A world without these types of products seems so far in the
past. Why not eat a few low calorie, high protein
bars for lunch? The label says they will aid in weight management and they are
fortified.
A wonderful reminder of what the world would be like without these types of
products has knocked me off my feet. I am taken back at
how easy it is for marketing to sway consumers into thinking their manufactured
product will provide a superior result to a natural
alternative. But, what if those products weren't even on the shelves?
As a short-term resident in Hannover, Germany, I have discovered a world with
far less of this type of marketing. Rich grain and
seed filled breads, natural yogurts, and fine cheeses fill the grocery shelves.
Would you like to purchase a sugar free or fat free
product? Not likely to occur as easily here. Looking for a muscle building
protein bar? There are a few muesli and fruit leather
type bars at most grocery stores, but not much more than that unless you make a
trip to a specialty store.
How common it is to find the shelves lined with packages labeled "low calorie",
"low fat", and "low sugar." In turn it is also
common to find super sized items at fast food establishments. This contrast
seems a bit confusing. I find it more or less tends to
communicate, "By these diet products. You can overeat on them now, or overeat
at a later meal." How wonderful it would be to live
in a world that assists you in appreciating portions and natural resources.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=14788


15. More dairy foods in the diet may boost fat burning:
Eating plenty of dairy foods may help people who are trying to maintain their
weight to burn more fat and eat more calories without
putting on excess pounds, according to new research published in the journal
Nutrition & Metabolism.
The study, funded by the National Dairy Council, didn't find that eating the
recommended three servings of dairy food each day made
any difference in helping people keep off the weight that they had lost, but it
did show that they were able to consume more
calories without gaining weight compared with people who consumed less than one
dairy serving daily.
Being able to eat more calories may make it easier for people to stick to a
weight-maintenance diet, suggest lead researcher Dr.
Michael B. Zemel of the University of Tennessee in Knoxville and his colleagues.
Zemel has received grants from the National Dairy Council, and also holds
patents on the use of calcium in weight management.
Previous studies have shown that high calcium diets can reduce weight gain and
fat accumulation in overfed rats, and may help the
animals burn off fat and pounds when their diet is restricted, Zemel and his
team note. Some studies in humans have also found that
calcium promotes fat loss, possibly by making it harder for the body to hold on
to fat cells.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE4A49G220081105



16. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Finally, a Clue to Explain Why You Should Avoid Red Meat
Several years ago, Professor Ajit Varki of the University
of California, San Diego discovered a molecule called Neu5Gc that appears in the
tissues of every mammal except humans (Proceedings
of the National Academy of Sciences, September 29, 2003). Now he has put
together the pieces of a puzzle that may explain why
humans evolved with large brains and why, if we want to live into old age, we
should probably avoid eating meat from any other
mammals (Science, October 31, 2008).
His theory depends on evolution. Living creatures on earth started as
one-celled organisms, progressed to 2 cells, and eventually
to fish and birds. A mutation occurred in progressing to mammals, who developed
the gene to make Neu5Gc. Mammals progressed to
apes and Neanderthals, and as humans evolved, Neu5Gc added a single oxygen atom
to become a different molecule called Neu5Ac. So
Neu5Gc is found in all mammals and their milks except humans. It is not in fish
or birds. Interestingly, the Neu5Ac molecule
explains why humans are the only mammal to suffer from malaria. The malaria
parasite cannot enter a cell until it grabs onto the
Neu5Ac on the surface of human
cells.
Many epidemiological studies show that people who eat red meat are at increased
risk for heart attacks, strokes, at least 17
different cancers, diabetes, autoimmune diseases, arthritis and asthma.
Scientists have blamed saturated fats or burnt fats, but
this does not explain why red meat is linked to all of these diseases while
poultry, fish or saturated fats from plants are not.
Dr. Varki proposes another theory. When humans ingest the flesh or milk of any
mammal, they absorb Neu5Gc and treat it the same way
as an invading germ, so they make antibodies against it. This turns on their
immunity and keeps it active so it eventually attacks
the host itself, the human body. This is called chronic inflammation, which can
lead to heart attacks, strokes, cancers and so
forth.
Since humans cannot make Neu5Gc, any amount found in human cells come from the
mammals that they have eaten. Neu5Gc is found in
high levels in tumors, with the highest levels in metastasizing tumors. In our
food supply, Dr. Varki found very high levels of
Neu5Gc in beef, pork, lamb and goat, and moderately high amounts in milk and
cheese. Low levels are found in turkey, duck, chicken
and eggs; and negligible amounts occur in plants and seafood.
I stopped eating meat many years ago, and this report makes me even more
convinced that it should be avoided. I eat lots of
fruits, vegetables, whole grains, beans and nuts, as well as fish and shellfish.
Eggs, long thought to be a harmful
high-cholesterol food, now appear to be a healthful dietary staple. While
poultry appears to be a healthful food according to Dr.
Varki's theory, I still do not eat it. I do not drink milk and now plan to
limit cheese as well.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


17. Road Runner Rage:
JEAN KNAACK couldn't keep a lid on it. While on a six-mile run near her home in
Maryland, she raised her water bottle and expelled
its contents onto the passenger-side window of a car.
Ms. Knaack, a 115-pound runner, had been jogging on the sidewalk when the
vehicle had come within inches of hitting her. The driver
had blindly pulled out of an adjacent parking lot, and Ms. Knaack responded with
the aggressive squirt, coupled with a few choice
expletives.
She did not anticipate what happened next.
The driver pulled the rest of the way out of the parking lot and into the
street, whipped around in an intersection, got out of the
car, and confronted her. Amid of flurry of profanities, the motorist threatened
to strike her with a beer bottle. "The fact that he
was so specific really scared me," she said. "My heart rate shot sky high. I
felt like I was going to pass out."
Even though Ms. Knaack was a seasoned runner - she's the executive director of
the Road Runners Club of America - and is
knowledgeable about proper training technique and nutrition, she never got the
memo on what do when an angry or negligent motorist
takes a workout sideways. That's because there really isn't one.
While road rage between cyclists and motorists has drawn some attention lately,
adversity has long existed between runners and
motorists "on a low level," says Brent Ayer, the head running coach at Hood
College in Frederick, Md., who, years back, was pelted
with a jelly doughnut while running.
More...from the NY Times at:
http://www.nytimes.com/2008/11/06/health/nutrition/06fitness.html?_r=1&ref=fitne\
ssandnutrition&oref=slogin


18. What Is Fatigue?
C 2006 by Joe Friel
Fatigue during exercise is not as simple as it seems on the surface. The cause
varies with the intensity and duration of exercise.
In a twenty minute event in which you are working in Zone 5b you fatigue for a
different reason than if doing a ten hour event with
heart rate in Zone 2. There are several causes of fatigue.
Other than overheating and dehydration that can slow or stop your exercise,
there are at least four, common physiological causes of
fatigue during endurance events generally accepted by sports science.
Increasing Body Acidity
Hydrogen ions accumulate in and around the hard working muscles. Such fatigue is
common in steady state events lasting less than one
hour and in the highest intensity moments in variably paced events when heart
rate is in Zones 5a, 5b or 5c. It is marked by heavy,
labored breathing and a burning sensation in the working limbs (legs or arms).
There is a feeling that you are "redlined." Workouts
done in Zone 5 prepare the body for this kind of fatigue by producing buffers to
offset the acid and by removing the hydrogen ions
from the body.
Depletion of Muscle Glycogen
This is the body's storage form of carbohydrate. Glycogen is a limited fuel
source. Your body only has enough stored for about 90 to
120 minutes of intense exercise. If you don't replace it by using a sports drink
or something similar in events lasting longer than
about an hour then you will begin to feel tired and heavy and find it difficult
to continue. There will be an overwhelming desire to
stop moving. Many sports refer to this sensation as "bonking."
More...from the Training Bible at:
http://www2.trainingbible.com/pdf/What_Is_Fatigue.pdf


19. Think Fast:
Yes, you need to train your legs, but it's really your brain that dictates your
pace.
By Matt Fitzgerald
If you're like most runners, you discovered the importance of pacing the hard
way. You started too fast in your very first run or
race, and ended up staggering and wheezing through the second half. But you
learned your lesson and held back on your next attempt,
allowing you to make it to the finish without the urge to vomit. Eventually,
however, you may face a new dilemma: You become so good
at running conservatively that you finish feeling too comfortable.
Perfecting your pacing-trying to run a certain distance in the shortest amount
of time possible without falling apart-is a tricky
art. That's because even when we watch the clock, we run largely by feel: We
decide whether to speed up, slow down, or hold steady
based on how much discomfort we think we can handle.
Until recently, exercise science gave little attention to this mental side of
pacing. If you petered out midway through a run, most
experts would say your body temperature got too high or there was too much
lactate (a fatigue-producing chemical) circulating in
your blood. But Ross Tucker, Ph.D., an exercise physiologist at the University
of Cape Town, South Africa, and a growing group of
exercise scientists believe there is a more complex system at work. Their
research shows that your brain reads what's going on in
your organs, tissues, and cells while you're running, and then uses that
information to get into the right rhythm at the start of a
run and then fine-tune your pace as you go. Learning how these internal sensors
work is the key to becoming a better pacer and
stronger runner.
More...from Runner's World at:
http://tinyurl.com/68zdly


20. Digest Briefs:
* Quick Tip
By Robert Kunz MS
Iron in MultiV
Doctors and Trainers are finding more and more of their athletes' low energy
levels potentially tied to low ferretin (low iron)
status. Multi-V is formulated with Ferrochel Iron R, a highly bio-available
source of iron which is non-toxic and does not affect
the absorption of minerals like other iron sources do. In addition, this unique
and very effective iron amino acid chelate has been
shown to improve ferretin levels in hard training athletes, which is important
because it improves the oxygen carrying capacity of
blood.
For best results, take MultiV with your pre-exercise meal on days you are
training or racing. On days you aren't exercising, you
should take MultiV with a meal. First Endurance recommends using MultiV year
round to protect yourself from the stresses and demands
of training and racing.
From www.FirstEndurance.com
* Review of the most popular gels. How does EFS LS stack up?
by Robert Kunz MS
See how EFS Liquid Shot stacks up against other popular gels. We would love to
hear your comments on this review.
http://blog.firstendurance.com/wp-content/uploads/2008/10/energy-gel-feature-com\
parisonxls1.pdf
* Coaching Tip - Look After Your Body
At the end of the triathlon season it is beneficial to review your performances
and celebrate your successes. As well as examining
areas needing improvement, it makes sense to take care of the structure that
performs all the work - the body. We often race with
handicaps or through niggles we feel in our body, putting off setting time aside
for repair. With most of the focus off racing, and
even if there are running events in the near future, the fall is an ideal time
for loosening up the muscles and ligaments that have
slowly become tighter over the summer. Use the next few months to schedule a
regular massage or Active Release to prepare your body
to realize it's full potential.
> schedule regular massage or Active Release
> incorporate stretching or light yoga in your daily routine
> work through any issues of tightness in the body
From www.lifesport.ca


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

November 8, 2008:
Foster Grant Ironman World Championship 70.3 - Clearwater, FLA

November 9, 2008:
Big Sur Half Marathon on Monterey Bay - Monterey, CA

Florida Hospital Celebration Health 5K / 10K - Celebration, FL

OBX Marathon - Kitty Hawk, NC

(43rd) Paul Reese Memorial Clarksburg Country Runs - Clarksburg, CA

TTTS Race for Hope 5K - Denver, CO

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/

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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YOUR FEEDBACK AND COMMENTS:
Comments, contributions and feedback are always welcome via this list at:
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our FrontPage. If you post to the mailing list and
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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
mailto:kparker@...
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http://www.OACRacingTeam.com
http://www.EmiliesRun.com

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If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.

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