A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES. The Runner's and
Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and health issues. The
opinions expressed in the articles referenced by the
Digest are the opinions of the writers and not necessarily those of the Runner's
Web. Visit the Runner's Web at
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SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
goes to support clubs, athletes and clinics related
to multisport and Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Almost 300 women completed the race with
38 women running under 20:00
The 2009 race will be run on June 20th.
For more on the race visit the website at:
http://www.emiliesrun.com.
**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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4. Toronto Waterfront Marathon, September 27, 2009
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5. Goodlife Fitness Toronto Marathon - October 18, 2009
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8. 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

9. iRun Magazine
More than a million Canadians are runners, making it this country's most popular
recreational and fitness activity. Canadians run
for exercise and we run to raise money for important causes. We run alone and in
groups. And every year, hundreds of thousands of us
participate in organized races, from fun runs to marathons, which are growing
steadily.
Until now, Canadian runners haven't had our own running magazine. But now,
there's iRun, providing a uniquely Canadian perspective
on the activity and the sport. Published six times a year, iRun educates,
informs and inspires Canadian runners.
The Team
Mark Sutcliffe, Publisher and Editor
Mark has more than 20 years of experience in the Canadian media business. An
avid runner, he has completed five marathons and 10
half-marathons. He writes a popular weekly column on running in the Ottawa
Citizen and co-hosts The Running Show every week on The
Team 1200 radio. Mark is the former Executive Editor of the Ottawa Citizen and
has also launched several publications, including the
Ottawa Business Journal, now in its second decade, and the Kitchissippi Times, a
successful community newspaper in Ottawa. His
writing has appeared across the country in daily newspapers, and magazines like
Macleans and Canadian Business.
Ray Zahab, Contributing Editor
Ray Zahab is Canada's most renowned ultramarathon runner. A former pack-a-day
smoker, Ray transformed his life by becoming a
successful long-distance runner, winning some of the world's most challenging
foot races. Beginning in November 2006, Ray and two
other runners ran across the Sahara Desert in 111 days, averaging 70 kilometres
per day without a single day's rest. Ray is an
accomplished public speaker, writes regularly about running and coaches athletes
striving to achieve their own goals.
Distribution
iRun is Canada's highest-circulation and most popular running magazine. With a
total distribution of 50,000 and more than 9,000
subscribers, iRun is leading the market in the rapidly growing and highly
desirable demographic of Canadian runners.
iRun Magazine is a sponsor of Emilie's Run
http://www.irun.ca/

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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If anyone is looking for a web mail provider, you might wish to consider
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Race Directors: Advertise your event on the Runner's Web.
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NEW THIS WEEK:

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The current offer of $15 off $90, code LKS18N95 is still valid and will continue
through 12/1.

Register for Emilie's Run - June 20, 2009 before December 31, 2008 and get a 20%
discount.
http://www,emiliesrun.com

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
Sign up at:
http://www.universalsports.com//SportSelect.dbml?DB_OEM_ID=23000&KEY=&SPID=13055\
&SPSID=105551

I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook
group, if you are not a member of Facebook, you
must first create a free Facebook account at www.facebook.com. Once you have
your own space, search "Runner's Web" under "Groups".
At the Runner's Web site, click "Join this group". Once I have approved your
request to join, you'll be able to visit the site, post
race photos, discuss training tips, and share information about running, racing
and training.

If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
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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
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monthly column from CTS at:
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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.
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 ONE personal posting this week.

ONE:
Imagine the fun of competing with some of the top runners from all over the
country in a national championship race in a world-class
facility!
Imagine running your best time ever for 3000 meters, one mile, 800 meters, 400
meters, 200 meters, or 60 meters -- while watching
athletes of all ages and abilities throwing the shotput and weight/superweight,
running the 60m hurdles, pole-vaulting,
long-jumping, triple-jumping, and high-jumping (include local
world-record-holder Bruce McBarnette).
That's what you can do at the USA Masters Indoor Track & Field Championships,
Friday-Sunday, March 20-22, 2009, at Prince George's
Sportplex in Landover MD.
The events are open to athletes 30 & over (as of March 20, 2009).
Please come and compete, or please help as a volunteer or meet official.
Registration is now open at www.pvtc.org , and you save $15 if you register
before November 30.
--
-- Thank you
-- Jay Jacob Wind, Secretary
-- Potomac Valley Track Club


THIS WEEK'S DIGEST ARTICLE INDEX:

1. How do Alcohol & Muscles get along?
2. How Records Are Broken
Is there really an upper limit to how fast people can run.
3. Training the Invisible
4. New Suspect in Sports Doping Is, No Joke, Viagra
5. This Week in Running
6. Scientists Find a Possible Cause of Aging
7. Exercise Helps Increase Production Of Neural Stem Cells In Mice Brains
8. Dr. Gabe Mirkin's Fitness and Health E-Zine
9. Lack of Exercise Explains Depression-Heart Link
10. Scientists find gene clue to athletic endurance
11. Strength Training for Endurance Athletes
12. Marilyn Arsenault: Back to School'
13. Exercise Increases Brain Growth Factor And Receptors, Prevents Stem Cell
Drop In Middle Age
14. News Keeps Getting Worse for Vitamins
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Do you train on Christmas Day?"

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

LAST WEEK'S POLL RESULTS:
"Which sport has the greatest drug problem?"
Answers Percent
1. Athletics 22%
2. Baseball 11%
3. Basketball 0%
4. Cycling 28%
5. Football 11%
6. Hockey 28%
7. Soccer 0%
8. Swimming 0%
9. Tennis 0%


FIVE STAR SITE OF THE MONTH: Charlotte's Journey
"The journey of Ironman Champion Charlotte Paul"
"2007 was a breakthrough year for Charlotte, winning her last 3 races of the
year; Ironman Western Australia, Sydney Sprint
triathlon and the Port Macquarie Half Ironman. Ironman Western Australia was the
BIG KAHUNA for Charlotte having raced here 3 times
already. She smoked the course setting a 10 minute record in 9:00:55. Join
Charlotte in her journey to Western Australia in 2008..."
Visit Charlotte's blog at:
http://www.charlottepaul.blogspot.com/


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


BOOK/VIDEO/MOVIE OF THE MONTH: Advanced Marathoning - 2nd Edition
Day-by-day training advice for serious marathoners
Windsor, ON - Finishing a marathon might be enough for some runners, but not for
serious marathoners. The updated second edition of
Advanced Marathoning (Human Kinetics, December 2008), written by two-time
Olympic marathoner Pete Pfitzinger and coauthor Scott
Douglas, offers competitive runners the training tools they need in order to
excel in a marathon.
"Many runners aren't content with saying, 'I finished,'" says Pfitzinger.
"Competing in a marathon, as opposed to completing the
distance without regard for time, requires thorough, intelligent preparation."
Pfitzinger and Douglas know what it takes to compete in a marathon and stress
the importance of understanding the training process.
According to Pfitzinger, understanding why certain training runs are needed will
help marathoners stick with their program and
prepare them to assess the progress made toward their marathon goals.
The updated second edition of Advanced Marathoning offers the most up-to-date
methods for training runs and programs for weekly
distance goals. The book also offers the latest information on supplemental
training, nutrition and hydration, and tapering for peak
performance.
For more information on Advanced Marathoning:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=9780736\
074605

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. How do Alcohol & Muscles get along?
It's a Friday today. Like every Friday I can hear my colleagues, neighbours and
friends planning for a "get along with a beer
party." You may have wondered how detrimental your drinking habits really are on
your muscle-building progress. Is it really that
harmful to go out with the guys and have a few beers after work on a Friday? If
you're trying to get lean, does this mean you should
forgo all alcohol for the next month or two? Or, if you are really diligent with
the rest of your diet, can you indulge on the
weekend with a few cold ones? Well these thoughts have clouded my mind ever
since I have seen this Friday night boozing culture
flourish like grass does every rainy season.
In a 'lean' world where everyone is busy cutting down extra calories and making
endless efforts to loose a few pounds, many guys
would rather have a few drinks on the weekend than cheat with food that's not a
part of their diet plan. While some struggle to cut
out foods, for others, cutting out drinking is the real challenge.
So, what's the answer to the correlation between alcohol and muscles? How does
alcohol affect the muscle-building process?
By understanding what happens when you drink, you can make your own judgment
calls as to whether or not alcohol should be included
in your workout and muscle-building plan.
Alcohol and growth hormones
One major issue with the consumption of alcohol has to do with its effects on
the release of growth hormone. Growth hormone is the
substance in the body that plays a very large role when it comes to building
muscle, stimulating other cell growth and development,
and promoting optimal bone growth. When this hormone is low, you aren't going to
get the same amount of muscle development as you
would when it's at an optimal level.
Growth hormone is predominately secreted during the early sleeping hours of the
night and because alcohol tends to disrupt the
natural sleep rhythms that occur, it will decrease the amount of growth hormone
released. This decrease can be up to as much as 70%,
so it will really short-circuit the progress you are able to make.
More...from Reuters at:
http://tinyurl.com/5ugxdr


2. How Records Are Broken:
Is there really an upper limit to how fast people can run.
In 2005, a pair of English researchers published an attention-grabbing
scientific paper that presented a mathematical model
predicting an imminent end to distance running world records. "What it
demonstrates is something that I think is sensible, which is
that people simply cannot continue to improve indefinitely," says Alan Neville,
professor of healthcare science at the University of
Wolverhampton, who coauthored the paper. "There is an upper limit to how fast
people can run."
Yet records have continued their downward march even since the publication of
this paper. The men's half marathon record has been
lowered three times, the women's once. The men's marathon world record also has
gone down, and the women's 5,000m standard has been
revised no fewer than three times. What's more, the men and women setting these
new marks see no end to it. "I strongly believe
that future generations will run faster because, as you can see, we are running
much better than our predecessors," says Ethiopia's
Tirunesh Dibaba, who now holds the world record for 5,000m.
Why, despite learned predictions to the contrary, do world distance-running
records, and major national records, keep improving? And
more importantly, is there anything in the answer to this question that can help
you improve your own personal records? I put this
question to several top sports scientists and coaches, and here's what they came
back with.
First the Bad News
Everyone knows that a runner must first "win the genetic lottery" to have any
hope of breaking records later through proper training
and long-term development. Researchers have already isolated a number of genes
that support endurance performance, each of which
exists in only a minority of the population. For example, a gene variant called
R577X, which exists in just 18 percent of the
population, alters metabolism in fast-twitch muscle fibers in a way that
enhances their endurance capacity.
As of last year, scientists had found 23 such genetic variants that tend to
favor endurance performance. The odds of any single
person having all of them are 0.0005 percent, according to Alun Williams of
Manchester Metropolitan University in England, who
published a paper on this topic. And it is widely agreed that other performance
genes are yet to be discovered, bringing the chances
of the perfect runner being born even lower.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=14719


3. Training the Invisible:
As a gym rat for almost 15 years and strength and conditioning professional for
the last ten, I have seen plenty fads come and go.
From "Six Minute Abs" to "Exercise in a Bottle", we have seen them all.
Unfortunately, Functional Training (FT) is lumped into this
category. However, functional training is more than just a fad. It has proven
effective, perhaps not through comprehensive research,
but through empirical observation. We have seen results time and time again!
So why is functional training so effective? There are many answers to this
question. So many that it inspired me to start a company
dedicated to improving the performance of the endurance athlete through strength
training; To the MAX was specifically designed to
break down and teach the application of the concepts of functional training for
the endurance athlete. After talking with many
coaches and athletes, it is apparent that, as a whole, endurance athletes
characteristically possess a higher level of intelligence
and comprehension than athletes in other sports do. (Why else would we swim,
bike, and run for hours, just to end up where we
started?) However, there is still a gap between the strength training methods
still being used and current training methodologies.
So to give you one possible answer to the question raised earlier as to why
functional training is so effective, we will elaborate
on a very important FT concept first put forth by one of my mentors, Juan Carlos
Santana, called "Training the Invisible".
More...from TriFuel at:
http://www.trifuel.com/training/triathlon-training/training-the-invisible


4. New Suspect in Sports Doping Is, No Joke, Viagra:
When George Downey volunteered along with other lacrosse players at Marywood
University to take Viagra for a study, he received a
snickering nickname from his high school coach. His parents jokingly told their
friends. Inquiring minds sent messages to his
Facebook page.
"They're making fun of me," Mr. Downey, 19, said good-naturedly. "Deep down, I
think they're looking for tips."
Except that the Marywood study does not involve the bedroom, but the playing
field. It is being financed by the World Anti-Doping
Agency, which is investigating whether the diamond-shaped blue pills create an
unfair competitive advantage in dilating an athlete's
blood vessels and unduly increasing oxygen-carrying capacity. If so, the agency
will consider banning the drug.
Viagra, or sildenafil citrate, was devised to treat pulmonary hypertension, or
high blood pressure in arteries of the lungs. The
drug works by suppressing an enzyme that controls blood flow, allowing the
vessels to relax and widen. The same mechanism
facilitates blood flow into the penis of impotent men. In the case of athletes,
increased cardiac output and more efficient
transport of oxygenated fuel to the muscles can enhance endurance.
"Basically, it allows you to compete with a sea level, or near-sea level,
aerobic capacity at altitude," Kenneth W. Rundell, the
director of the Human Performance Laboratory at Marywood, said of Viagra.
More...from the NY Times at:
http://www.nytimes.com/2008/11/23/sports/23viagra.html?_r=1&bl&ex=1227675600&en=\
bd682c7ab16daa1e&ei=5087%0A


5. This Week in Running:
10 Years Ago- Ezekiel Bitok (KEN) won the 2nd edition of the Monaco
International (MON) Marathon in
2:11:48. Not far back were Joao Lopes (POR) and John Moiben
(KEN) who ran 2:11:52 and
2:12:52 respectively. Jane Salumae (EST) won the women's race in
2:32:55 while Alena
Peterkova (CZE) and Irina Kazakova (FRA) went 2-3 in 2:33:28 and
2:33:33 respectively.
This marathon moved to March and celebrated its 10th running this
year, having missed 2000
and 2007.
20 Years Ago- Alessio Faustini (ITA) won the Romacapitale (ITA) Marathon in
2:12:02, more than two minutes
ahead of Loris Pimazzoni (ITA) at 2:14:38. Maurizio Salvi (ITA)
was 3rd in 2:19:21.
Maria Curatolo (ITA) ran 2:39:33 to win the women's race by a
similar margin. Sylvia
Kerambrum (ENG) was 2nd in 2:42:26 while Rakiya Maraoui (MAR) was
3rd in 2:44:09.
30 Years Ago- Alberto Salazar (OR/USA) won the NCAA Division I Crosscountry
Championships (WI/USA) 10K
by some four seconds over Michael Musyoki (KEN). Thom Hunt
(AZ/USA) took 3rd, another
second back. The women's (NAIA) were held two days earlier over
5K in Boulder CO and were won
by Mary Decker-Slaney (USA) in 16:59.4. Julie Shea (USA) was
within two seconds and
Kathy Mills (USA) was another second back in 3rd. Starting in
1981, the men's and women's
championships were held on the same day at the same venue.
40 Years Ago- Nothing of note in the ARRS database.
50 Years Ago- Bertie Messit (IRL) won an hour run in Dublin IRL with a distance
of 19.442 km.
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.


6. Scientists Find a Possible Cause of Aging:
A new insight into the reason for aging has been gained by scientists trying to
understand how resveratrol, a minor ingredient of
red wine, improves the health and lifespan of laboratory mice. They believe that
the integrity of chromosomes is compromised as
people age, and that resveratrol works by activating a protein known as sirtuin
that restores the chromosomes to health.
The finding, published online Wednesday in the journal Cell, is from a group led
by David Sinclair of the Harvard Medical School. It
is part of a growing effort by biologists to understand the sirtuins and other
powerful agents that control the settings on the
living cell's metabolism, like its handling of fats and response to insulin.
Researchers are just beginning to figure out how these agents work and how to
manipulate them, hoping that they can develop drugs to
enhance resistance to disease and to retard aging.
Sirtris, a company co-founded by Dr. Sinclair, has developed a number of
chemicals that mimic resveratrol and are potentially more
suitable as drugs since they activate sirtuin at much lower doses than
resveratrol. Earlier this month, one of these chemicals was
reported in the journal Cell Metabolism to protect mice on fatty diets from
getting obese and to enhance their endurance in
treadmills, just as resveratrol does.
Though the sirtuin field holds considerable promise, the dust has far from
settled. Resveratrol is a powerful agent with many
different effects, only some of which are exerted through sirtuin. So drugs that
activate sirtuin may not be as splendid a tonic for
people as resveratrol certainly seems to be for mice.
The new finding concerns maintenance of the chromosomes, the giant molecules of
DNA that make up the genome.
Each cell has six feet of DNA packed into its nucleus, carrying the 20,000 or so
genetic instructions needed to operate the human
body. Each cell must provide instant access to the handful of these genes needed
by its cell type, but also keep the rest firmly
switched off to avoid chaos.
More...from the NY Times at:
http://www.nytimes.com/2008/11/27/health/27aging.html?_r=1&ref=health


7. Exercise Helps Increase Production Of Neural Stem Cells In Mice Brains:
A new study confirms that exercise can reverse the age-related decline in the
production of neural stem cells in the hippocampus of
the mouse brain, and suggests that this happens because exercise restores a
brain chemical which promotes the production and
maturation of new stem cells.
Neural stem cells and progenitor cells differentiate into a variety of mature
nerve cells which have different functions, a process
called neurogenesis. There is evidence that when fewer new stem or progenitor
cells are produced in the hippocampus, it can result
in impairment of the learning and memory functions. The hippocampus plays an
important role in memory and learning.
The study, "Exercise enhances the proliferation of neural stem cells and neurite
growth and survival of neuronal progenitor cells in
dentate gyrus of middle-aged mice," was carried out by Chih-Wei Wu, Ya-Ting
Chang, Lung Yu, Hsiun-ing Chen, Chauying J. Jen,
Shih-Ying Wu, Chen-Peng Lo, Yu-Min Kuo, all of the National Cheng Kung
University Medical College in Taiwan. The study appears in
the November issue of the Journal of Applied Physiology, published by The
American Physiological Society.
Rise in corticosterone or fall in nerve growth factor?
The researchers built on earlier studies that found that the production of stem
cells in the area of the hippocampus known as the
dentate gyrus drops off dramatically by the time mice are middle age and that
exercise can slow that trend. In the current study,
the researchers wanted to track these changes in mice over time, and find out
why they happen.
One hypothesis the researchers investigated is that the age-related decline in
neurogenesis is tied to a rise in corticosterone in
middle age. Elevation of corticosterone has been associated with a drop in the
production of new stem cells in the hippocampus.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/130005.php


8. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Exercise After Eating OK for Most People
Many people believe that exercising right after you eat will cause stomach
cramps, but that doesn't usually happen. Whenever
your stomach fills with food, its muscles contract
and require large amounts of blood. When you exercise vigorously, your heart
pumps large amounts of blood to your skeletal muscles.
If your heart is not strong enough to pump
blood to both your stomach and your skeletal muscles, blood is shunted from your
stomach muscles, the muscles lack oxygen, lactic
acid builds up in muscles and they start to hurt. However, most people can
exercise after eating without suffering cramps because
their hearts are strong enough to pump blood to both their exercising muscles
and their stomach muscles.
Some researchers believe that you shouldn't eat sugar before you exercise
because it will cause your blood sugar level to rise and
your pancreas to release insulin, which will cause your blood sugar to drop too
low so you will feel tired during exercise.
However, the major cause of tiredness that you feel in your muscles during
exercise is lack of stored sugar in muscles. Taking any
extra calories before and during exercise helps to preserve the sugar that is
stored in muscles and help you to exercise longer. If
you are going to exercise for more than an hour, eat or drink anything you like
before and during your exercise. Most people will
not get stomach cramps while exercising, no matter what or when they eat.
* Dear Dr. Mirkin: Is it safe for young children to lift weights? I have heard
that it will interfere with growth.
A: Lifting weights during growth does not prevent children from growing to
their full potential height. Bones grow from growth
centers that are weakest part of bone, but strength
training during growth does not damage these growth centers and children who
lift weights in programs with experienced supervision
do not suffer more injuries than adults. There used to be concern that growing
large muscles would make people musclebound and
interfere with coordination, but this does not happen. With increased strength
comes increased speed and increased coordination in
movements requiring strength.
Having large strong muscles makes you a better athlete.Muscle growth is limited
by the size of the bones on which they attach, so
the larger the bone, the stronger the muscle.
Children who start to play tennis before they go into puberty have larger bones
in the arm that holds the racquet. They also have
larger bones in their tennis arm than those who start to play tennis later in
life. The larger and stronger your muscles, the
harder you can hit a tennis ball. The best time for future Olympians to start
training is while their bones are still growing.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


9. Lack of Exercise Explains Depression-Heart Link:
For years cardiologists and mental health experts have known that depression
raises risk for heart attack by 50 percent or more.
But what hasn't been clear is why depressed people have more heart problems.
Does depression cause some biological change that
increases risk? Does the inflammatory process that leads to heart disease also
trigger depression?
The answer may be far simpler. A new study suggests that people who are
depressed are simply less likely to exercise, a finding that
explains their dramatically higher risk for heart problems.
Researchers, led by doctors from the Veterans Affairs Medical Center in San
Francisco, recruited 1,017 participants with heart
disease to track their health and lifestyle habits. As they expected, those
patients who had symptoms of depression fared worse.
About 10 percent of depressed heart patients had additional heart problems,
during the study, compared with 6.7 percent of the other
patients. After controlling for other illnesses and the severity of heart
disease, the finding translates to a 31 percent higher
risk of heart problems among the depressed people, according to the study
published this week in the Journal of the American Medical
Association.
But once the researchers factored in the effect of exercise, the difference in
risk among depressed people disappeared. In the same
study, patients who didn't exercise, whether or not they were depressed, had a
44 percent higher risk of heart problems, after
controlling for a variety of factors including medication adherence, smoking and
other illnesses.
The findings are important because some earlier studies have suggested a link
between antidepressant use and lower heart risk. The
explanation may be that patients who take antidepressants start to feel better
and take care of themselves, adopting healthy
behaviors including exercise. In a study of nearly 2,500 heart-attack patients,
published in the Journal of the American Medical
Association in June 2003, behavioral therapy to treat depression didn't change
survival rates compared with patients who received
regular care. But among about 20 percent of patients in the study who ended up
on antidepressants, the risk of dying or suffering a
second nonfatal heart attack was 42 percent lower. Another study, called
Sadheart (which stands for Sertraline Antidepressant Heart
Attack Randomized Trial) showed the death rate from heart-related problems was
20 percent lower among patients taking the drug,
although the data weren't statistically significant.
More...from the NY Times at:
http://well.blogs.nytimes.com/2008/11/26/lack-of-exercise-explains-depression-he\
art-link/


10. Scientists find gene clue to athletic endurance:
If you were a prehistoric human, would you prefer to able to sprint very fast
for short distances or to jog comfortably for
kilometres?
That is one of the questions thrown up by the so-called "gene for speed," known
as ACTN3.
One of the most intriguing genes discovered, ACTN3 encodes a protein that
governs metabolism in "fast twitch" muscle fibres, which
generate force at high speed.
Around 18 per cent of the world's population has a truncated variant of the gene
that blocks this protein.
The stubby variant, called R577X, is common among successful endurance athletes,
previous research has found.
On the other hand, elite sprinters, who need explosive speed, are likelier to
have the reverse - a functioning variant of ACTN3.
Keen to find out more, researchers led by Kathryn North, a professor at the
Children's Hospital at Westmead in Sydney, created a
batch of mice that had been engineered to lack ACTN3.
The "knockout" mice and ordinary mice with a functioning ACTN3 gene were put on
a motorised treadmill, which spun ever faster until
the luckless rodents were exhausted.
More...from ABC News at:
http://www.abc.net.au/news/stories/2007/09/10/2028247.htm


11. Strength Training for Endurance Athletes:
Running-Specific Movements
A standard quarter or half (parallel) squat provides the most basic and commonly
used movement for force production in running. This
movement also encourages complete body strengthening. However, the most
running-specific movement is the single-leg squat.
Complementary exercises follow.
Training for Strength and Muscular Balance
Single-leg Squat
Force production movement for running Begin this exercise in the running pose
position. The running pose is defined by ground
contact through the ball of the foot, the knee of the support leg bent slightly,
the pelvis neutral, and the back, shoulders, and
head upright and centered. From this starting point you then squat down farther,
flexing the hip, knee, and ankle about 15 degrees,
and then return to the starting position. This mimics the range of motion you go
through as you land on the ground and absorb force
while running. In the early development of the movement, you should face a
mirror and hold a dumbbell on the training-leg side. Your
nonsupport heel should be slightly elevated throughout. Focus on keeping a level
pelvis while dipping into the squat and otherwise
maintaining your body alignment in the neutral position. Your weight should be
on the ball of your foot (as in the running pose),
with your upper body upright and head balanced over your center of mass as you
lower and raise yourself. Once you establish basic
strength and balance, further strength increases require more specialized
equipment to apply adequate resistance. As you get
stronger, you should do the exercise using an Olympic bar supported across the
shoulders, as in conventional squatting. However,
because of the relative lack of stability, you should attempt this more advanced
version of the exercise only in a Smith machine, a
spotting rack found in most gyms. Again, ideally you will be able to use a
mirror so that you have feedback. You should increase the
weight only if you can maintain your basic running form.
More...from Endurance Planet at:
http://www.enduranceplanet.com/public/189.cfm?sd=29


12. Marilyn Arsenault: Back to School'
Student Life Revisited
Hello everyone! Welcome to my first blog post on iRun.ca. I am a 40 year old
runner living in Victoria, BC. This fall I returned to
school to complete a Master's degree in Music (Voice) at the University of
Victoria after a ten year hiatus. I started my M.Mus at
the University of Montreal but due to circumstances at the time, I didn't
complete the degree. If someone had told me back then that
I would eventually go back to school to finish my program I would have hoped
they were right. Had they added that I would also be
running on a University cross-country and track team at the age of 40, I would
have laughed my head off and thought they were
insane. Yet, here I am! Of course, many things happened over the past five years
that have led me to this point in my life. My
background up until five years ago wasn't very athletic. My undergraduate degree
at McGill was intense. I ran recreationally to keep
fit but my focus was definitely music and singing. Running was an on again off
again thing that I did when I had time and even after
I graduated I rarely ran with any consistency.that was until I met Malcolm Balk
in 2001. Malcolm is a running coach and Alexander
Method teacher. He saw I had some potential and took the time to teach me how to
run with good running form using The Pose Method
and The Alexander Technique and encouraged me to run on a regular basis.
More...from Irun at:
http://www.irunnation.com/blog/index.php/category/mabacktoschool/
Note: Marilyn placed 4th overall in the 2008 Emilie's Run 5K in 17:31.8.


13. Exercise Increases Brain Growth Factor And Receptors, Prevents Stem Cell
Drop In Middle Age:
A new study confirms that exercise can reverse the age-related decline in the
production of neural stem cells in the hippocampus of
the mouse brain, and suggests that this happens because exercise restores a
brain chemical which promotes the production and
maturation of new stem cells.
Neural stem cells and progenitor cells differentiate into a variety of mature
nerve cells which have different functions, a process
called neurogenesis. There is evidence that when fewer new stem or progenitor
cells are produced in the hippocampus, it can result
in impairment of the learning and memory functions. The hippocampus plays an
important role in memory and learning.
The study was carried out by researchers at the National Cheng Kung University
Medical College in Taiwan.
Rise in corticosterone or fall in nerve growth factor?
The researchers built on earlier studies that found that the production of stem
cells in the area of the hippocampus known as the
dentate gyrus drops off dramatically by the time mice are middle age and that
exercise can slow that trend. In the current study,
the researchers wanted to track these changes in mice over time, and find out
why they happen.
One hypothesis the researchers investigated is that the age-related decline in
neurogenesis is tied to a rise in corticosterone in
middle age. Elevation of corticosterone has been associated with a drop in the
production of new stem cells in the hippocampus.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/11/081118071144.htm


14. News Keeps Getting Worse for Vitamins:
The best efforts of the scientific community to prove the health benefits of
vitamins keep falling short.
This week, researchers reported the disappointing results from a large clinical
trial of almost 15,000 male doctors taking vitamins
E and C for a decade. The study showed no meaningful effect on cancer rates.
Another recent study found no benefit of vitamins E and C for heart disease.
In October, a major trial studying whether vitamin E and selenium could lower a
man's risk for prostate cancer ended amidst worries
that the treatments may do more harm than good.
And recently, doctors at Memorial Sloan-Kettering Cancer Center in New York
warned that vitamin C seems to protect not just healthy
cells but cancer cells, too.
Everyone needs vitamins, which are critical for the body. But for most people,
the micronutrients we get from foods usually are
adequate to prevent vitamin deficiency, which is rare in the United States. That
said, some extra vitamins have proven benefits,
such as vitamin B12 supplements for the elderly and folic acid for women of
child-bearing age. And calcium and vitamin D in women
over 65 appear to protect bone health.
But many people gobble down megadoses of vitamins believing that they boost the
body's ability to mop up damaging free radicals that
lead to cancer and heart disease. In addition to the more recent research,
several reports in recent years have challenged the
notion that vitamins are good for you.
A Johns Hopkins School of Medicine review of 19 vitamin E clinical trials of
more than 135,000 people showed high doses of vitamin E
(greater than 400 IUs) increased a person's risk for dying during the study
period by 4 percent. Taking vitamin E with other
vitamins and minerals resulted in a 6 percent higher risk of dying. A later
study of daily vitamin E showed vitamin E takers had a
13 percent higher risk for heart failure.
More...from the NY Times at:
http://well.blogs.nytimes.com/2008/11/20/news-keeps-getting-worse-for-vitamins/


15. Digest Briefs:
* Walk faster - you'll live longer
Gait speed could help predict how long you'll live. It may very well be another
important vital sign, like heart rate, blood
pressure and cholesterol levels.
The magic number for staying young is 3.6 kilometres an hour. Why? If you can
walk that fast, you are better able to bounce back
from an illness. That's why zippy over-65 walkers in a recent study enjoyed
lower mortality rates.
So, time yourself (or your mom or dad) on a tread- mill or around the track. Get
your speed up by intermittently picking up the pace
for a short distance on a walk or a treadmill.
One easy way to increase your pace is to do it by the clock: For the first 10
seconds of every other minute, walk faster. Each week,
keep up the faster pace longer.
Once you've got your walking mojo going, add some strength training, which will
help you get faster as well as stronger. And walk
every day.
* Got A Cold? Get Over It
Three things help reduce the average time a cold lasts, from roughly five days
to three. Do any of these the minute you start
feeling cold symptoms:
1. Chicken soup: Have one cup four times a day. Ingredients in grandma's
favourite remedy have anti-inflammatory properties that
prevent certain white blood cells (neutrophils) from migrating to your airways
and contributing to the inflammation that causes
annoying cold symptoms. Chicken soup also contains compounds that help inhibit
mucus production, and its heat and steam may help
open nasal passages.
2. Vitamin C: Wash down 500 milligrams of the vitamin with plenty of water four
times each day. It's not clear why this works, but
research has shown that it does.
3. Zinc lozenges: Take one every six hours. Your immune system needs zinc to
function. Just don't try taking zinc lozenges every day
as a preventive step. Taking more than 100 mg of zinc daily over a long time
actually hurts, not helps, your immune system.
(Lozenges generally have around 13 to 20 mg of zinc.)
From the Toronto Star

* Menstrual problems in athletes
In a previous issue of Peak Performance, we reported on a large population-based
study from Norway, showing that six out of 10 elite
female athletes of reproductive age were at risk of the so- called 'female
athlete triad' - disordered eating, amenorrhoea and
osteoporosis.
Now the same research group, using data from the same subjects, has come up with
the more encouraging finding that the prevalence of
menstrual dysfunction has fallen dramatically over the past decade, from 42% to
17% in athletes and from 28% to 15% in age-matched
controls.
The study included data from a total of 669 elite athletes aged 13-39,
representing national teams at junior or senior level, and
607 non-athlete controls, all of whom completed detailed questionnaires
including questions on menstrual, dietary and weight
history, eating patterns, body dissatisfaction and drive for thinness.
The key findings about menstrual dysfunction (MD) - including delayed, absent
and irregular menstruation - were as follows:
~ Age at menarche (first period) occurred later in athletes (13.4 years) than
controls (13.0 years). However, athletes competing in
'leanness sports' (endurance, aesthetic, weight-class and anti- gravitational)
started their periods later (13.7 years) than those
in technical, ball game and power sports (13.3 years);
~ More athletes (7.3%) than controls (2.0%) reported a history of primary
amenorrhoea (delayed menstruation). Again the prevalence
was highest in leanness sports (11.7%);
~ A similar percentage of athletes (16.5%) and controls (15.2%) reported current
MD, but while the prevalence in leanness sports was
considerably higher (24.8%), that in non-leanness sports was actually lower than
in the controls (13.1%).
~ When comparing their results with those of the only comparable study,
published in 1993, the researchers noted the dramatic
reduction in the prevalence of menstrual problems in athletes and non-athletes
mentioned above.
What can account for this welcome development? The researchers mention three
potential interacting factors:
Increased awareness of the dangers of the female athlete triad among medical
staff, coaches and athletes;
Fear of injury risk as a result of bone loss, motivating athletes with menstrual
problems to either increase their energy intake -
lack of energy being thought to be the main cause of MD - or seek help at an
earlier stage;
Increased use of oral contraceptives to regulate athletes' menstrual cycles and
prevent bone loss and injuries.
'The difference in the prevalence of MD between elite athletes and controls is
not as large as previously assumed,' conclude the
researchers, 'and, in addition, the prevalence of MD is lower in both athletes
and controls compared with one decade ago.
'We believe that MD prevention should not only be aimed at athletes in general,
and especially athletes competing in leanness
sports, but also at women in the general population.'
From Peak Performance Online


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


November 29, 2008:
AGSI Canadian Cross Country Championships - Guelph, ON

November 30, 2008:
Amica Insurance Seattle Marathon - Seattle, WA

Firenze Marathon - Florence, Italy

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.

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