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
**Register before December 31, 2008 and get a 20% discount**

3. Road Runner Sports, the world's largest running store at:
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New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, September 28, 2008
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5. Goodlife Fitness Toronto Marathon - October 18, 2009
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6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and
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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:
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8. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run GoodLife Fitness - Coed or Women's Only Visit
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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
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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
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Volleyball, Karate and Taekwondo are featured online at
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available in
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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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Race Directors: Advertise your event on the Runner's Web.
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NEW THIS WEEK:
Register for Emilie's Run - June 20, 2009 before December 31, 2008 and get a 20%
discount.
http://www,emiliesrun.com

Take 10% off orders at Champion.com! Offer Valid 11.21.08 through 11.23.08. Shop
Now!
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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
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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
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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
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Carmichael Training Systems at:
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* 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.
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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. When To Do Your Last Long Run Before A Marathon
2. Endurance Training with Phosphatidylserine
Phosphatidylserine - a magic bullet for endurance?
3. Supplementation Reduces Signs Of Oxidative Stress In Marathon Runners
4. Post-Workout Snack May Hamper Weight Loss
5. Heart test 'cannot predict risk'
6. Running Times Newsletter
7. Fueling the Runner: Assessing Supplement Use
When should you pop pills to augment your diet and improve your running?
8. Dr. Gabe Mirkin's Fitness and Health E-Zine
9. How Often Will You Use That Treadmill?
10. Nutrition Simplified
11. Too little sleep tied to increased cancer risk
12. Redline- Designing Your Individual Pacing Strategy
13. Off Season Intervention (Part 1): Fitness is in your Muscles, Not the
Cardiovascular System!
14. This Week in Running
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Which sport has the greatest drug problem?"

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:
"What are the chances of Lance Armstrong winning the 2009 Tour de France?"
Answers Percent
Answers Percent
1. 100% 4%
2. 90% 8%
3. 80% 4%
4. 70% 15%
5. 60% 0%
6. 50% 19%
7. 40% 4%
8. 30% 0%
9. 20% 12%
10. 10& or less 35%


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. When To Do Your Last Long Run Before A Marathon:
Carrying out one last long run within a few weeks of race day is one of the
crippling mistakes many marathoners make.
Sure, at first glance that close-to-race-day long run seems like a good idea.
After all, don't you need to prove to yourself that
you can go the distance on race day? What better way is there to show you've got
the right stuff than to reel off a 20-miler just a
couple of weeks before you go to the starting line? And - won't such a run give
one last shot-in-the-arm to your endurance, almost
ensuring a bonk-free race day?
That kind of thinking is perfectly logical, but it fails to take into account
one key piece of information: You need to recover
after your long runs. After a 20-mile training run, your leg muscles do not
possess their normal function or structure. Propulsive
force production by your muscles is reduced (making it harder to sustain goal
marathon pace), and an electron-microscope exam of
your muscle fibers would reveal large holes in your muscular architecture -
places where contractile elements are damaged or totally
missing.
After a long run, your muscles don't return to normal for a considerable period
of time. Scientific research suggests that this
recovery period may last for four weeks or more!
As you can see, hitting a long run two to three weeks before your marathon
ensures that recovery will not be complete - and that you
will toe the starting line with rickety muscles. This is exactly what Dutch
exercise scientists discovered several years ago in a
comprehensive examination of marathon runners. In the Dutch study, about two
thirds of all marathon runners had significant signs of
muscle injury on the morning of the race, before they had run just one mile of
the marathon! The reason for this muscular mayhem,
for the most part, was the long running the Dutch had carried out during the
month before the race. The Dutch-athletes' sinews were
totally non-recovered on race day.
More...from Running Research News at:
http://runningresearchnews.com/News_And_Events.php?cid=1&iid=123


2. Endurance Training with Phosphatidylserine:
Phosphatidylserine - a magic bullet for endurance?
Genuine advances in sports nutrition are rare, which is why the discovery back
in the 90s that creatine supplementation really did
improve anaerobic performance created such a stir. However, apart from caffeine
use, there's been no equivalent 'magic bullet'
supplement for aerobic athletes. But according to Andrew Hamilton, new research
on a naturally occurring compound called
phosphatidylserine is proving very intriguing indeed.
What is Phosphatidylserine?
Phosphatidylserine (PS) is a naturally occurring compound found in a number of
foods such as fish, rice, green leafy vegetables and
soybeans. However, PS is also required for the functioning of all mammalian
cells(1), and in humans it's found in particularly high
concentrations in the membranes of cells with a high metabolic activity such as
the brain, heart, liver and skeletal muscle(2).
Chemically, PS is a large 'phospholipid' molecule, consisting of an amino acid
(serine) linked to a diglyceride (fat) via a
phosphate bridge.
Nature harnesses the unique physical and chemical properties of phospholipid
molecules to form cell membranes, which as well as
forming a boundary around the contents of the cell, are also needed to allow the
movement of substances in and out of cells, such as
nutrients and metabolic by-products.
Recent research suggests that PS is involved in a number of membrane-related
functions in cells, including how cells communicate
with each other, the regulation of the release of hormones such as
acetylcholine, dopamine and noradrenaline secreted by nerve
cells, and the way in which tissues respond to processes involving inflammation.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/endurance-training-with-phosphatidylserine-35858


3. Supplementation Reduces Signs Of Oxidative Stress In Marathon Runners:
Running the marathon produces oxidative stress on the leg muscles which can
delay post-marathon recovery, so exercise scientists and
runners have searched for ways to thwart this oxidative damage. One theory is
that a simple supplementation plan with the
"anti-oxidant vitamins" (vitamin C, vitamin E, and beta-carotene, which is a
precursor to vitamin A) could prevent leg muscles from
being damaged by free radicals during and after marathon running.
To check out this theory, scientists from the Laboratory of Physiology and
Biomechanics of Muscular Exercise at the University of
Rennes in France recently worked closely with 17 marathon runners in a
double-blind, placebo-controlled investigation. All of the
marathoners took part in the Marathon des Sables, a grueling competition which
actually consists of six long races across the Sahara
desert (http://www.saharamarathon.co.uk/). Beginning three weeks before the
races, about half of the participants supplemented their
diets daily with 150 mg of vitamin C, 24 mg of vitamin E, and 4.8 mg of
beta-carotene.
These are relatively modest amounts of the three compounds, and yet plasma
vitamin E, beta-carotene, and retinol (vitamin A) levels
all increased in the marathoners after the three weeks of supplementation.
Better yet, TBARS concentrations were stable in the supplemented marathoners
during the races, while TBARS increased significantly
in the non-supplemented athletes. TBARS stands for thiobarbituric reactive
substances - chemicals which are produced as muscle
membranes break down in response to injury. The lack of increase in TBARS in the
supplemented runners suggests that their muscles
and muscle membranes held up better during the marathon competitions, compared
with the sinews of the nonsupplemented Individuals.
More...from Running Research News at:
http://runningresearchnews.com/News_And_Events.php?cid=1&iid=124


4. Post-Workout Snack May Hamper Weight Loss:
Elite athletes are advised to "fill the tank" with an energy bar or sports drink
soon after a workout.
But for mere mortals -- folks who are simply trying to keep their weight in
check or stave off heart disease -- adding calories
right after burning them up could negate the benefits of the sweat, researchers
say.
"If people are going to go out and exercise to benefit their health, they should
not be eating back the calories immediately upon
finishing, or within a couple of hours of finishing," said Barry S. Braun,
director of the Energy Metabolism Laboratory at the
University of Massachusetts Amherst. "In order to maintain the benefits, you
need to be in this calorie deficit."
"Athletes are always advised to do exactly the opposite," he continued. "That's
great for athletes, but for the other 99.9 percent
of the world, that's probably the wrong thing."
Braun is co-author of two papers appearing in the Journal of Applied Physiology,
Nutrition and Metabolism and one paper published in
the Journal of Applied Physiology that detail the findings.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/content/article/2008/11/14/AR2008111401090.\
html


5. Heart test 'cannot predict risk':
Heart tests offered to many patients with chest pain are of little value in
predicting future heart disease, say researchers.
Instead of electrocardiagram (ECG) tests, doctors should spend more time
quizzing patients about their symptoms and examining them,
they said.
The British Medical Journal study, by the London Chest Hospital, followed 8,176
suspected angina patients.
A heart charity stressed that the test was useful in other circumstances.
Approximately two in 100 people in the UK experience angina, which is the most
common symptoms of heart disease.
Reporting chest pain to a doctor generally means referral to a rapid access
clinic, where ECGs taken to predict whether a patient
needs further attention.
An ECG monitors the electrical activity of the heart over a period of time,
looking for evidence of weakness in the heart muscle, or
abnormal rhythms.
Often the patient will be asked to undergo the test while exercising, which can
help highlight these problems
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/7728817.stm


6. Running Times Newsletter:
* Training Tip - Braving Winter to Build Strength, and Courage
As the cold air drifts down from Canada at this time of the year, runners in
droves will head inside to their treadmills. As we all
know, it's often not so much the cold that sets the 'mill in motion, as the
snowy, icy, sleety, dark and generally dangerous
conditions outside at this time of the year that make the indoor workout look so
appealing. But don't give up entirely on running
outside, for these runs, though slower, perhaps shorter and often darker than
outdoor runs the rest of the year continue to serve us
in critical ways.
In many locations, outdoor speed work must be drastically reduced or
discontinued until spring. It is difficult, if not impossible,
to replicate running outside in on a treadmill. You're dealing with a different
kind of running surface (that MOVES beneath your
feet!), varying amounts of humidity and heat in the air, zero wind resistance
since you're really staying in one place, and no
variation what-so-ever for your feet.
Even if you normally run on paved roads or sidewalks, each step is slightly
different than the one before, you encounter curbs,
gravel, roots and other pedestrians. You'll come to uphills and downhills, turns
and stop signs. These tiny but constant changes
serve an important purpose in strengthening the support muscles up and down your
legs.
Yes, you will have to slow down for safety's sake in the winter. You may feel
embarrassed that your 8-mile loop took you THAT long
to complete. You can do your speedwork on the treadmill though, the warmer
temperatures inside will help you run a faster pace, and
the lack of ice on your treadmill sidewalk will keep you safely on two feet.
That slow 8-miler though? Think strength. Think
stamina. Think balance. You're gaining a lot more than you would from an 8-mile
slog on the treadmill.
RT editor in chief Jonathan Beverly recently found himself running in the
aftermath of an early season Nebraska snowstorm. Two miles
of knee lifts while traversing an unplowed, unpaved road left him smiling,
laughing and completely exhausted. He certainly set no
speed records, but the strength he gained from the impromptu workout could not
have been equalled on a treadmill.
Still not convinced? Try running snowshoes, or winterized running shoes, or a
headlamp and reflective vest. The treadmill certainly
has it's place, but don't give it too high of a place. You'll be missing out on
a lot of fun, and a lot of fitness come spring.
-- Katie Wolpert, runningtimes.com webmaster
* Q&A: Running in Traffic Pollution
Q: I live in the "heart of hollywood" and log around 70+ miles/week (85% of
which are on busy city streets). How much damage am I
doing to my lungs/body by training in the city?
-- Chris
A: Air pollution does cause lung irritation; the extent and permanency of this
irritation is unknown. Most air pollution is due to
car exhaust. Cloudy days are especially bad for air pollution, essentially
trapping the pollutants near the ground. How much does
the pollution affect the runner, who is breathing deeper and more rapidly during
exercise? These are questions yet to be answered,
but short term problems such as wheezing, chest discomfort and throat irritation
may occur at any time.
If your schedule prevents you from training somewhere else during the week,
consider running early in the morning to avoid the
heaviest amounts of pollutants. Pay attention to smog alert days and run
indoors. Trying to minimize your exposure would be the
wisest thing to do, since we know that pollution is harmful, but really don't
know all of the long term consequences.
--Dr. Cathy Fieseler
Do you have a question for our coaches? Ask it here:
http://runningtimes.com/Article.aspx?ArticleID=11937
Subscribe to the Running Times Newsletter at:
http://runningtimes.com/Newsletter.aspx


7. Fueling the Runner: Assessing Supplement Use:
When should you pop pills to augment your diet and improve your running?
Supplement use has become widespread and accepted at various levels of sport.
From high school age and beyond, there is a growing
curiosity in the effect a supplement may have on performance. In addition,
there's an ever-increasing range of supplements on the
market for coaches and athletes to easily access.
Unfortunately, what some coaches and athletes may not understand is that,
although the FDA tries to enforce good practice among
manufactures, the overall quality of a supplement is left in the hands of the
manufacturer. Supplements such as vitamins and
minerals produced by large companies are generally of good quality. However,
there are supplement companies that do not comply with
labeling laws. They may produce supplements that have been contaminated or
contain ingredients not listed on the label.
Therefore, not all supplements are created and regulated equally. There are many
claims of improved performance that would entice
any high-achieving athlete, but they may not be supported by medical and
scientific research. It is easy to have a false sense of
confidence when it seems to have worked for someone else. But you always have to
question: Is it safe? Is it legal? Does it really
work?
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=14916


8. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Dear Dr. Mirkin: I have a knobby, bony area on top of my foot that hurts when
I walk or run. Is this common, and is there a simple
remedy?
A: A nerve runs across the top of the foot, so when you have spurs or "bony and
knobby" growths on the top, anything that presses
against them will irritate that nerve, causing tingling, burning or shooting
pains. If it presses the blood vessel, you get
throbbing as well.
When lacing your shoe, skip the holes that cross the area of these bumps. Be
sure to leave the laces loose. The only other
suggestion (short of surgery to remove the spurs) would be to place 1/8"
adhesive felt on each side of the bumps to keep pressure
off.
* Intense Exercise Better for Reducing Belly Fat
Researchers at the University of Virginia show that intense exercise is far more
effective in reducing belly fat than less intense
exercise (Medicine & Science in Sports & Exercise, November 2008).
Storing fat primarily in your belly usually means that you have very high
insulin levels which increase risk for heart attacks,
strokes, diabetes, metabolic syndrome and even some
cancers. Insulin causes fat to be deposited in your belly.
Exercise makes muscles more sensitive to insulin so that you need less to do the
same job. The more intensely you exercise, the
more sensitive muscles become to insulin. You
cannot exercise intensely every day because intense exercise damages muscles and
you have to allow time for muscles to recover.
However, you can check with your doctor to make sure that you do not have a
health problem that can make exercise unsafe for you.
If you pass, try to exercise intensely at least once a week.
* Hypothermia
In 1812, Napoleon attacked Russia with 453,000 men, but after he withdrew from
Moscow, the harsh cold winter reduced his "Grande
Armee" to fewer than 10,000 fighting men. The vast majority of Napoleon's
soldiers were not killed by the Russians. They died of
hypothermia, a severe drop in body temperature.
If you dress properly or exercise vigorously enough, it shouldn't happen to you.
Your body sends you signals as your temperature
starts to drop. With a one degree drop in temperature, your speech becomes
slurred. This, in itself, is not dangerous, and occurs
when people stay out in temperatures below 35 degrees, but it serves as a
warning that you are losing more heat than your body is
producing. To protect yourself, you can produce more heat by exercising harder
or you can conserve heat by adding more layers of
clothes.
With a drop of three degrees, you'll find it difficult to coordinate your
fingers. Seek shelter immediately. When your temperature
drops five degrees, you won't be able to walk and you'll stumble and fall and
not be able to get up. Then you may not be able to get
out of the cold and your body temperature can continue to drop rapidly and you
can die. If your clothes are wet, your temperature
will drop even faster. Take the warning signals seriously; if you have slurred
speech or difficulty using your hands, take action or
you may not get another chance.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


9. How Often Will You Use That Treadmill?
Why not buy that treadmill? You'll be exercising every day, right? A new study
in the Journal of Consumer Research examines why our
expectations of our behavior so often don't match reality.
Authors Robin J. Tanner (University of Wisconsin-Madison) and Kurt A. Carlson
(Duke University) uncovered a specific process that
they believe contributes to unrealistic optimism. They also suggest a method to
encourage consumers to think more realistically
about their future actions.
"Consumers adopt the tentative hypothesis that they will behave in an ideal
fashion when predicting their future behavior," the
authors explain. "Unrealistic optimism by consumers may have negative
consequences for both marketers and consumers. For example, if
a consumer holds unrealistically optimistic beliefs about how often they will
work out in the future, then they may overpay for home
exercise equipment."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/11/081117110846.htm


10. Nutrition Simplified:
As coaches of triathletes and other endurance athletes worldwide, we are flooded
with questions on nutrition. The funny thing is,
behind all the five-syllable biochemical names of nutrients, the keys to good
nutrition are really very simple. Our goal in this
article is to help you learn these simple fundamentals. Each time you watch the
evening news or read your local newspaper, you are
informed of some new nutrition "discovery". In reality, what we need to know
about nutrition, to optimize our health, we already
know. The "new discoveries"
are mostly interesting bits of science, but knowledge of these bits is not
needed to optimize your health. In reality, the keys to
good nutrition lie in our evolutionary history and in nature.
Don't fall into the trap of following the latest trends in nutrition attempting
to gain a boost in performance. The truth is that
the principles of solid nutrition have not changed in thousands of years. It is
these principles that should guide you and not the
conflicting 30-second soundbites you hear on the evening news. Ok, to get right
too it, lets look at what foods to eat, why to eat
these foods, answers to common questions, and practical suggestions for how to
gradually implement changes to your daily nutrition
routine that will improve your health and performance.
More...from Tri-Hard Endurance Sports Coaching at:
http://www.tri-hard.com/SCC%20Materials/Nutrition%20Simplified.pdf


11. Too little sleep tied to increased cancer risk:
Regular exercise can reduce a woman's risk of cancer, but the benefits may slip
away if she gets too little sleep, U.S. researchers
said on Monday.
The study involving 5,968 women in Maryland confirmed previous findings that
people who do regular physical activity are less likely
to develop cancer.
But when the researchers looked at the women ages 18 to 65 who were in the upper
half in terms of the amount of physical exercise
they got per week, they found that sleep appeared to play an important role in
cancer risk.
Those who slept less than seven hours nightly had a 47 percent higher risk of
cancer than those who got more sleep among the
physically active women, the researchers reported at a meeting of the American
Association for Cancer Research.
"We think it's quite interesting and intriguing. It's kind of a first look into
this. It isn't something that has been widely
studied," James McClain of the National Cancer Institute, part of the U.S.
government's National Institutes of Health, said in a
telephone interview.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE4AG7B520081117


12. Redline- Designing Your Individual Pacing Strategy:
Athletes often contemplate what the "right" or "correct" pace should be for a
particular triathlon or duathlon distance. Designing
and implementing a race pacing strategy can be challenging as pacing is highly
individualized, and there are a variety of methods
and ways to approach pacing. In amateur (draft-illegal) multi-sport events, each
leg should be a relatively consistent effort from
point A to B. In the absence of drafting and variable bike speeds, you are
essentially racing the clock and not the other athletes
around you. There are no jumps, gaps to close, sprints, or other tactics as
present in ITU (draft-legal) triathlon and duathlon.
Many races utilize time trial starts or multiple waves in which it is difficult
to even determine who you are racing against, or
what their current position is. For this reason, the smart athlete stays
primarily focused on their individual performance versus
that of the competition.
Visualizing and racing your event as a time trial also helps you avoid getting
pulled off your strategy by external stimuli (ex.
chasing other athletes) and keeps you internally focused on your own performance
metrics. Now that you are concentrating on getting
from start to finish as quickly as possible, the next step is determining your
"redline," or what your most efficient pace for each
leg will be. Notice I wrote "each leg." The swim affects the bike, which affects
the run as you may have discovered the hard way.
Your goal is not to attempt a PR for each distance, but race the pace that will
support your best time overall. Above or below this
redline is a less efficient (slower) race. Governing your redline pace for each
leg should pull the fastest possible time out of you
on race day.
More...from the Sport Factory at:
http://thesportfactory.com/site/trainingnews/Redline-_Designing_Your_Individual_\
Pacing_Strategy.shtml


13. Off Season Intervention (Part 1): Fitness is in your Muscles, Not the
Cardiovascular System!
We have bad news and good news for you. The bad news is that once you finish
this article, you are going to want to cancel that
winter schedule of base building, aerobic mileage-oriented, zone 1-2 training.
The good news is that by the time you finish reading,
you'll be ready to set up your best triathlon season yet!
Before we begin, a warning: What you are about to read goes against every single
email newsletter or training article that will hit
your inbox between now and January. The "Go Slower to Get Faster" off-season
theme not only makes zero physiological sense, it's
utterly wrong. Recycled year after year by the latest coach of the month trying
to make a name for him/herself, these ideas have
become woven into the cultural fabric of our sport.
At Endurance Nation, we are changing the triathlon game by focusing exclusively
on age-group triathlon training that leads to
measurable, quantifiable results. What you are about to read is the foundation
of our approach to training and exactly what led to
82 athletes in fall of 2007 to, in just 16 weeks, improve their 10k times by an
average of 2:30, improve upon their previous half
marathon best by 4:47 and boost their power on the bike by an average of 15%.
Fitness is in the muscles, not the cardiovascular system.
In other words, running with a higher heart rate doesn't make you faster, it
just means you have a higher heart rate while running.
Running faster by working harder is what makes you faster. If you want to run,
bike or swim faster next racing season, you will need
to run, bike (or swim) faster in training. By putting the focus on the muscles
(which we control) vs. heart rate (which is out of
our control) we add a new level of awareness and agency to our training. Let's
take a closer look at how muscles power our exercise.
More...from TriFuel at:
http://www.trifuel.com/training/triathlon-training/off-season-intervention-part-\
1-fitness-is-in-your-muscles-not-the-cardio


14. This Week in Running:
10 Years Ago- Alexis Cuba (CUB) won the 9th edition of the Marabana (CUB)
Marathon in 2:18:07. Iran
Ramon Trutie (CUB) was 2nd in 2:19:08 and Iganacio Alberto Cuba
(CUB) was 3rd in 2:22:18.
Yesenia Centeno (CUB) won the women's race in 2:47:58, well ahead
of Milgros Rodriguez
(CUB) who ran 2:54:26 and Adelina Limonta (CUB) at 2:55:49.
20 Years Ago- South African Mark Plaatjes won the Columbus (OH/USA) Marathon in
2:12:18 with Tommy
Ekblom (FIN) 2nd in 2:15:12 and Ashley Johnson (RSA) given the
same time in 3rd.
Julie Isphording (USA) won the women's race in 2:31:10 with
Francie Larrieu (USA) 2nd
at 2:32:31. Veronique Marot (ENG) was 3rd in 2:33:37. Mark
Plaatjes represented the
USA at the 1993 IAAF World Championships Marathon and won the
gold medal with a 2:13:57.
30 Years Ago- Bill Clark (USA) won the Pepsi (CA/USA) 20 mile easily in 1:48:24
while a strong women's
field saw Jill Symons (USA) prevail in 2:09:14 and Joan Ullyot
(USA) and Penny DeMoss (USA)
following in 2:09:25 and 2:10:44 respectively. This race was
shortened to 30 km in 1986
and held its 43rd running this month. Penny DeMoss has the
distinction of having the
longest span of time between her first and most recent marathon
wins (1975 to 2007).
40 Years Ago- John Newsome (ENG) won the Prague (CZE) Marathon in 2:21:25.8.
He was followed by Vaclav
Mladek (CZE) in 2:24:36.2.
50 Years Ago- Max Truex (USA) won the Southern Pacific AAU Crosscountry
Championships (CA/USA) 10K by nearly
20 seconds over Robert Soth (USA). Robert Drake (USA) and Ron
Larrieu (USA) were 3rd and 4th.
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.


15. Digest Briefs:
* Winterize Your Workout With Spinning
In my opinion, nothing beats a long bike ride in the Fall. However, lack of
light and low temperatures (not to mention snow and
rain) can dampen anyone's enthusiasm to jump on the saddle. This is where taking
a good old-fashioned spin class comes in handy.
Spinning tops my list of five fitness classes everyone should try. I know that
riding a stationary bike in a low-lit room with a
bunch of strangers doesn't necessarily sound like a good time, but it is. It is
an amazing cardio workout and a calorie burner too.
Just this morning I burned over 400 calories in a hour-long class, and I got to
rock out to Van Halen. What more could a child of
the '80s ask for? Spinning makes sense if you are a cyclist, but it is a great
way to keep up your cardio fitness if you run as
well. A good spin class will include a warmup and a cooldown period with
stretching, as well as intervals, sprints, hill climbs, and
jumps (where you come in and out of the saddle quickly). I highly recommend
taking a hand towel, because spinning equals sweating,
and a water bottle. In fact, many places don't allow you to participate in a
class without water.
Visit Spinning.com to find an official spin class near you. I have also seen
spinning classes listed on gym schedules as Cycle Plus.
Whatever you do, arrive early to class so you can adjust your bike to fit your
body. Ask the instructor for help if you need it.
* Tea can reduce muscle soreness
Science: Exercise physiologists from Rutgers University gave participants a
black-tea extract or placebo for nine days and put them
through a strenuous workout. Compared to the placebo group, participants who
received black-tea supplements had significantly lower
amounts of muscle soreness and damage. Researchers believe catechins, the
antioxidants in black and green tea, were responsible for
reducing inflammation.
Action: Drink one or two cups of black or green tea a day to increase the amount
of catechins in your diet and perhaps stave off
muscle soreness.
From Runner's World Magazine


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

November 23, 2008:
Milano City Marathon - Italy

MTN Kampala International Marathon - Kampala, Uganda

(15th) Philadelphia Marathon - Philadelphia, PA

November 24, 2008:
NCAA Division I XC Championships - Terre Haute, IN


June 20, 2008
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
http://www.emiliesrun.com
**Register before December 31, 2008 and get a 20% discount**


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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