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
http://www.runnersweb.com The site is updated multiple times daily. Check out
our daily news, features, polls, trivia, bulletin
boards and more. General questions should be posted to one of our forums
available from our FrontPage.

SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
goes to support clubs, athletes and clinics related
to multisport and Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Almost 300 women completed the race with
38 women running under 20:00
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**

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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
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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
more than 45 million US households. WCSN also markets Olympic sports in
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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
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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:

Lace Up and Win Big with Under ArmourR! Under Armour is hosting The Big Game
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Super Bowl XLIII on February 1, 2009 in Tampa Bay, FL. The trip package
includes roundtrip air fare for two and a 4 day hotel stay.
60 first prizes will be awarded on a weekly basis that include choices of
various prize packs, including Under Armour apparel,
footwear and accessories. Shoppers can enter the Promotion by visiting
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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
us at:
mailto:webmaster@... or leave your comments in one of our Forums at:
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We have 2,455 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe at:
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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
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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
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For more information and to visit other existing channels in the Simply Media
network, please visit:
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* 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

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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 NO personal postings this week.


THIS WEEK'S DIGEST ARTICLE INDEX:

1. The Lab Says Heart Attack, but the Patient Is Fine
2. Extra testosterone won't boost physical function
3. The Errors of Our Running Ways
Four common running mistakes, and how to avoid them.
4. Owner's Manual: What is (the) Hip?
Symptoms and Solutions for SI Injuries.
5. Scientists find 4 genes that drive metabolism
6. VO2max - The monthly newsletter of RunCoachJason.com
7. Study hints at health benefit of red wine
8. Winter Motivation To Get Your Butt Out The Door
9. That Matter of Fat
10. Are you running yourself to death?
11. Born to Run? Little Ones Get Test for Sports Gene
12. Space Tech Prosthetic Leg Helps To Reach Long-jump World Record
13. All They Want For Christmas
14. 100 m World Record Could Go As Low As 9.48 s
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"What is the toughest feat to accomplish in track and field?
Sub-10 seconds for 100m
Sub-4 minutes for the mile
Sub-13 minutes for 5km
Sub-2 hours, 10 minutes in the marathon
Pole vault 6m+
Shot put 20m+
Score 8500+ points in the decathlon
Run the steeplechase sub 8:30
Throw the javelin 80m+
Triple jump 17m+"

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:
"Do you train on Christmas Day?"
Answers Percent
1. Regular workout 65%
2. Abbreviated workout 18%
3. No 18%
4. No, I don't train! 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. The Lab Says Heart Attack, but the Patient Is Fine:
THE man was 40 years old and seemed perfectly healthy - he had just run a
10-kilometer race. But he fainted after the race and was
rushed to a hospital. There, in the emergency room, his blood was tested. His
levels of a heart protein, troponin, were sky-high. It
looked as if he was having a heart attack.
The runner ended up in the coronary intensive care unit at Hadassah-Hebrew
University Medical Center in Jerusalem. He was in the
hospital for four days, undergoing test after test. Yet nothing appeared to be
wrong, his doctors - Lior Tolkin, Beth Goldstein and
David Rott - report in a recent issue of Cardiology. He had no other symptoms of
a heart attack; every test of his heart's function
was normal. And his soaring troponin levels, which can be an indicator of heart
muscle damage, went down to normal.
A false alarm or a heart attack averted or maybe a lab error? Researchers say
the most likely explanation is that the man had been
caught up in a poorly understood but surprisingly common phenomenon: blood
tested shortly after a long or strenuous bout of exercise
is likely to show abnormalities, maybe even indicators of a heart attack or
liver failure. But usually the patient is not in danger.
Instead, those results are normal and are not a reason for concern.
More...from the NY Times at:
http://www.nytimes.com/2008/11/27/health/nutrition/27best.html?_r=1&ref=fitnessa\
ndnutrition


2. Extra testosterone won't boost physical function:
Healthy older men who given large doses of testosterone show increases in muscle
mass and power, but no improvement in physical
function, a new study shows.
This was likely because the men in the current study were "unusually fit for
their age," Dr. Thomas W. Storer of Boston University
School of Medicine and colleagues say, meaning that the strength and muscle they
gained didn't affect their already-excellent
physical function.
Future investigations of testosterone therapy should be conducted in people who
do have functional limitations, the researchers say,
"so that there is room for demonstrable improvement in function with increased
muscle strength."
Giving men extra testosterone can build muscle, but studies investigating its
effects on performance and function have had mixed
results, Storer and his team note in the Journal of the American Geriatrics
Society.
To better understand the hormone's effects on physical function, the researchers
blocked normal testosterone production in 44 60- to
75-year-old men and then administered testosterone shots. They received 25, 50,
125, or 300 milligrams of the hormone every week for
20 weeks. Some men had initially been getting a 600-milligram dose, but this
portion of the study was halted because they developed
leg swelling and excessive red blood cell production.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE4AR5PS20081128


3. The Errors of Our Running Ways:
Four common running mistakes, and how to avoid them.
When I was in high school, my electronics teacher had a silly, fortune
cookie-type saying to remind his students of how to handle
electrical wires: "One hand in pockey, no get shockey." Like touching wires with
both hands, there's a wrong way to do almost
everything. For example, going down a park slide head first, throwing a paper
airplane at your high school teacher, and not buying
your twin brother a birthday present-claiming you forgot his birthday-would all
be considered by most as errors in judgment. (Okay,
so I don't always make the best decisions.)
While there are many paths to success when it comes to running, there are also
wrong ways to train and race. As a coach, I see the
wrong ways far too often. Although training and racing errors won't result in as
severe a consequence as electrocuting yourself,
errors in your training and racing will prevent you from meeting your potential.
In honor of my electronics teacher, here are some
common running errors with advice to help you correct them.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=8287


4. Owner's Manual: What is (the) Hip?
Symptoms and Solutions for SI Injuries.
Whenever a patient comes into the office complaining of hip pain, my first
request is for him to point to the painful area. After an
incredulous look and a quick scan of the office walls for my medical school
diploma, he will point to an area between the naval and
the thigh. In fact, when asked to place their hands on their hips, most people
will place their hands on the top of their pelvic
bone.
Understanding hip problems requires a basic knowledge of hip anatomy. In the
back, the pelvic bones (ilia) connect to the sacrum
(lower back) at the sacroiliac (SI) joints. The pelvic bones join in the front
to form the symphysis pubis (pubic region). The
sockets of the hips are formed by indentations in the ilia (acetabulum). The hip
joints are located where the legs attach to the
body, commonly known as the groin. This is the usual site of pain with hip
problems.
Runners may experience a myriad of problems in this area of the body, some of
which can cause quite a bit of disability. The proper
diagnosis is essential to initiating the appropriate treatment plan.
SI dysfunction, problems with the SI joints, is very frustrating. SI dysfunction
can stem from a history of injury, such as a fall
onto the buttocks or unexpectedly stepping off a curb or into a hole.
Overstriding, especially on downhill running, may stress the
SI joints. These joints have very little motion normally. As with all joints,
the bones are connected by ligaments. A number of
muscles attach to various sites on the sacrum and ilia and are responsible for
hip and trunk function. Any of these structures may
be inflamed in SI dysfunction.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=9909


5. Scientists find 4 genes that drive metabolism:
Four genetic variations appear to determine the speed at which people burn up
food, researchers said on Thursday, a finding that
could one day see doctors offer their patients more individual care.
Differences in metabolism can make some people more susceptible to diseases such
as diabetes and explain why response to diet,
exercise and drugs to treat certain conditions varies from person to person.
Knowing right away how a person's body will break down molecules in the blood
that build up muscle and cells and provide energy
could lead to better care, said Karsten Suhre, a researcher at the Helmholtz
Center in Munich.
The researchers scanned the genes of 284 people and found four -- FADS1, LIPC,
SCAD and MCAD -- linked to determining metabolic
rates.
"These genes appear to be involved or play a key role in metabolism," Suhre said
in a telephone interview.
More...from the Ottawa Citizen at:
http://www.ottawacitizen.com/health/scientists+find+metabolism+genes/1004939/sto\
ry.html


6. VO2max - The monthly newsletter of RunCoachJason.com:
* Enzymes, Oxygen, and Metabolism
Enzymes function as biological catalysts that speed up chemical reactions. In
the absence of enzymes, chemical reactions would not
occur quickly enough to generate the energy needed to run. The amount of an
enzyme also controls which metabolic pathway is used.
For example, having more aerobic enzymes will steer metabolism toward a greater
reliance on aerobic metabolism (Krebs cycle and
electron transport chain) at a given submaximum speed. Enzymes are also
activated or inhibited (i.e., their effectiveness in
speeding up chemical reactions can be either increased or decreased),
determining which metabolic pathways are functional during
certain cellular conditions. Thus, enzymes essentially control metabolism and
therefore control the running pace at which you
fatigue.
A number of studies have documented an increase in enzyme activity in response
to training. One of the first among these was
published in 1967 in Journal of Biological Chemistry, in which aerobically
trained rats increased mitochondrial enzyme activity,
increasing the mitochondria's capacity to consume oxygen. More recently, a
study published in Journal of Applied Physiology in 2006
found that citrate synthase (a key enzyme in the Krebs cycle) activity
significantly increased by 37 percent in novice runners after
13 weeks of training during which weekly mileage increased from 15 to 36.
Similarly, sprint training induces changes in the
anaerobic enzyme profile of muscles and also increases aerobic enzyme activity,
particularly when long sprints or short recovery
between short sprints are used (which increases the aerobic contribution to the
workout). For example, a study published in Journal
of Applied Physiology in 1998 found that sprint cycle training three times per
week for seven weeks using 30-second maximum-effort
intervals significantly increased both anaerobic and aerobic enzyme activity.
But let's not forget oxygen, the patriarch of metabolism. The availability of
oxygen determines which metabolic pathway
predominates. For example, at the end of the metabolic pathway that breaks down
carbohydrates (glycolysis), there is a fork in the
road. When there is adequate oxygen to meet the muscle's needs, the final
product of glycolysis--pyruvate--is converted into an
important metabolic intermediate (Acetyl CoA) that enters the Krebs cycle for
oxidation. This irreversible conversion of pyruvate
inside your muscles'
mitochondria is a decisive reaction in metabolism since it commits the
carbohydrates broken down through glycolysis to be oxidized
by the Krebs cycle. However, when there is not adequate oxygen to meet the
muscle's needs, pyruvate is converted into lactate. An
associated consequence of this latter fate is the accumulation of metabolites
and the development of acidosis, causing your muscles
to fatigue and you to slow down.
The more aerobically developed you are, by focusing on increasing your mileage
and running at your lactate threshold pace, the more
you'll steer pyruvate toward the Krebs cycle and away from lactate 7production
at a given pace. That's a good thing, because the
amount of energy you get from pyruvate entering the Krebs cycle is 19 times
greater than what you get from pyruvate being converted
into lactate (38 vs. 2 ATP, respectively). While pyruvate will always be
converted into lactate given a fast enough speed, the goal
of training is to increase the speed at which that occurs.
* The Runner's Heart
Probably the biggest difference between me and 2008 U.S. Olympic Marathon Trials
champion Ryan Hall (besides my charming good looks)
is the size of our hearts. The amount of blood the heart pumps with each
contraction of its left ventricle (the heart?s largest
chamber that is responsible for sending blood to every part of your body except
the lungs) is called the stroke volume. Multiply
the stroke volume by your heart rate, and you get the amount of blood pumped by
your heart each minute, called the cardiac output.
The larger
your left ventricle, the more blood it can hold; the more blood it can hold, the
more blood it can pump. So characteristic is a
large heart of genetically gifted and highly trained runners that it is
considered a physiological condition by the scientific and
medical communities called Athlete's Heart. While you and I may never attain
the heart size and associated cardiac output of Ryan
Hall, specific training can make your heart larger and increase your maximum
stroke volume and cardiac output. Long intervals
provide the heaviest load
on the cardiovascular system because of the repeated attainment of the heart's
maximum stroke volume and cardiac output (and, by
definition, your VO2max) during the work periods.
Evolutionary biologists believe that the structure of an organism evolves to
cope with the stresses to which it is subjected, which
has led to the theory of symmorphosis--that an organism's structural design is
regulated by its functional demand. As preeminent
anatomist Ewald Weibel wrote, "...the quantity of structure incorporated into an
animal's functional system is matched to what is
needed: enough but not too much." Remarkably, structural changes can also occur
in the short term in response to training: bones
increase their density, muscle fibers increase their metabolic machinery, and
cardiac muscle grows larger. In response to the
imposed threat of running at your heart's maximum ability to pump blood, your
heart responds by increasing its contractility
(pumping strength) and by enlarging its most important chamber so that more
blood and oxygen can be sent
to the working skeletal muscles.
In lieu of a laboratory test to tell you the velocity at which VO2max (vVO2max)
is achieved, you can use current race performances
or heart rate. vVO2max is close to 1- to 1.5-mile race pace for recreational
runners and close to 2-mile race pace (10 to 15
seconds per mile faster than 5K race pace) for highly trained runners. You
should be within a few beats of your maximum heart rate
by the end of each interval. Examples of workouts are: 3 x 1,200 meters (or 4-5
minutes) at vVO2max with 3 to 4 minutes recovery; 4
x 1,000 meters
(or 3-4 minutes) at vVO2max with 2.5 to 3 minutes recovery; and 6 x 800 meters
(or 3 minutes) at vVO2max with 2.5 to 3 minutes
recovery.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


7. Study hints at health benefit of red wine:
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 proteins known as sirtuins
that restore the chromosomes to health.
The finding, published online on 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 Sinclair helped found, 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. 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.
More...from IHT at:
http://www.iht.com/articles/2008/11/27/healthscience/health.php


8. Winter Motivation To Get Your Butt Out The Door:
By LifeSport Coach Lance Watson
It's a Saturday morning halfway through December. You are relatively fit but
training volume and frequency has been in steady
decline. If you want to start your 2009 season building fitness rather than
trying to get back in shape, the time for an action
plan is now!
New Environments.
As you step out of the car for your weekly base run, a routine you have been
doing steadfastly since March, you wonder to yourself,
"How many times have I run this route this year?" Make a decision to change
things up. Run through a different neighborhood or bike
with a new spin class, or drive an hour to start a ride somewhere different.
Create new challenges that are fun. Add a run-hike over
a new mountain trail in place of your usual base run.
It's refreshing to get out of town, and to take a break from the same old bike
loop you've been riding all year. If you are in a
cold climate head south, and perhaps join a winter vacation bike tour, to get in
some fun and scenic bike miles - not too mention
fresh air if you have been locked inside on your trainer!
Join an organized weekend training camp with some friends. This can create some
energy that will fuel your training for weeks. If
you are a typically busy athlete, balancing your sport with the rest of your
life, a training camp is an opportunity to affirm your
passion and take some personal time and build skills. There are many coached
training camps offered, but you can organize your own
too. Choose a venue that appeals to you but put in some research.
Celebrate Your Success, Plan for Improvement.
Review the goals you wrote down at the start of your 2008 season. Have you
achieved any of your goals? Did you acknowledge your
fastest mile repeat ever at the track, or the fact that you swam the whole race
without dwelling on sharks lurking at the bottom of
the lake? Were you more dedicated to your nutrition? Acknowledge your small
victories and give yourself a pat on the back. Even
elite athletes, who are very goal oriented and forever pushing themselves to
raise the bar, often forget to celebrate the small
successes along the way.
More...from LifeSport at:
http://www.lifesportcoaching.com/DecemberCoachingTip.php


9. That Matter of Fat:
Monique Ryan - USA Triathlon November 25, 2008
Triathletes often place a high value on a low level of body fat. Achieving an
appropriately lean physique does allow you to move
more quickly and efficiently when cycling or running, particularly on a hilly
workout route or race course. Now that most
triathletes are entering a transitional phase of training, this is a good time
to determine and achieve appropriate body composition
goals for the 2009 season. With a decrease in training volume and intensity,
there is less chance of compromising the fuel stores
needed for tough workouts as a result of cutting back.
For your best performance results, you should aim for your own ideal body
composition, based on your physique, genetics, and
training level. Trying to become excessively lean is not recommended as it poses
negative risks regarding your health and
performance. A thin athlete is not necessarily a strong athlete. Excess weight
loss can result in loss of power and strength, while
disordered eating can result from extreme weight loss efforts.
More...from USA Triathlon at:
http://usatriathlon.org/news/article/8114


10. Are you running yourself to death?
For those who get a rush from endurance sports, the deaths in 2007 were
sobering.
In June last year, 17-year-old triathlete Thaddeus Cheong died from heart
failure after he finished third in a selection trial for
the South-east Asia Games.
Just two months later, Captain Ho Si Qiu, a 25-year-old platoon commander from
the Singapore Armed Forces Officer Cadet School, died
after completing a half-marathon.
Given the rising interest in endurance sports, and particularly, in the
marathon, fitness enthusiasts should take care. Once
considered a loopy stunt attempted by only a few weirdos, the marathon is now a
rite of passage for many men, the coolest test out
there of fitness and health.
While the benefits of regular exercise are clear, evidence has begun to mount
lately that running the race may be anything but good
for your health.
The physical effects of running a marathon, say researchers, include changes in
the immune system and kidney function. But the main
damage is done to the muscles, which leak injury-signalling enzymes into the
blood.
The result is that the body's internal balance is deeply affected."Your body
doesn't know whether you've run a marathon or been hit
by a truck," says Dr Arthur Siegel, director of internal medicine at Harvard's
McLean Hospital in the US.
And the heart is among the muscles subjected to this stress. After a marathon,
the heart shows changes associated with heart
attacks, according to a 2001 study by Dr Siegel and his colleagues.
Another study, done in 2006 and published in the journal, Circulation, showed
that some marathon runners' hearts had trouble
refilling chambers after a race.
Thankfully, there is good news from the Circulation study - proper training
protects against heart injury during the race. Those who
averaged at least 72km a week in training were significantly less likely to
suffer heart damage than those who ran 56km a week or
less.
More...from Asia One at:
http://health.asiaone.com/Health/Fitness/Story/A1Story20081127-103813.html


11. Born to Run? Little Ones Get Test for Sports Gene:
When Donna Campiglia learned recently that a genetic test might be able to
determine which sports suit the talents of her
2$-year-old son, Noah, she instantly said: Where can I get it and how much does
it cost?
"I could see how some people might think the test would pigeonhole your child
into doing fewer sports or being exposed to fewer
things, but I still think it's good to match them with the right activity," Ms.
Campiglia, 36, said as she watched a toddler class
at Boulder Indoor Soccer in which Noah struggled to take direction from the
coach between juice and potty breaks.
"I think it would prevent a lot of parental frustration," she said.
In health-conscious, sports-oriented Boulder, Atlas Sports Genetics is playing
into the obsessions of parents by offering a $149
test that aims to predict a child's natural athletic strengths. The process is
simple. Swab inside the child's cheek and along the
gums to collect DNA and return it to a lab for analysis of ACTN3, one gene among
more than 20,000 in the human genome.
The test's goal is to determine whether a person would be best at speed and
power sports like sprinting or football, or endurance
sports like distance running, or a combination of the two. A 2003 study
discovered the link between ACTN3 and those athletic
abilities.
More...from the NY Times at:
http://www.nytimes.com/2008/11/30/sports/30genetics.html?_r=1&ref=sports


12. Space Tech Prosthetic Leg Helps To Reach Long-jump World Record:
German athlete Wojtek Czyz, running with a space-tech enhanced prosthetic leg,
set a new world record at the Paralympics 2008 in
Beijing, reaching an amazing 6.50 m and beating the previous world record by 27
cm.
In spring 2004, ESA's Technology Transfer Programme (TTP) technology broker MST
Aerospace met with Wojtek Czyz and his trainer to
perform a pre-screening of the most crucial elements of the prosthesis used by
Czyz. Having lost part of his left leg three years
before in a sports accident, he now uses a prosthesis in two athletic
disciplines: long jump and sprint competitions.
"The objective was to see how to improve his performance, and we found the most
important problem was related to a connection angle,
the so-called L-bracket, between the knee joint and the foot module," explains
Dr Werner Dupont, MST Aerospace Managing Director.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/10/081003123250.htm


13. All They Want For Christmas:
iRun's Gift Guide for Every Kind of Runner
By Jessica Aldred
The Purist
Typically the most bedevilling type of runner to buy for, The Purist loves
running for its simplicity, so loading him up with
high-tech gear and gadgets would be holiday harikari. ("GPS?" he's been known to
sneer, "What's that stand for? 'Gonna Play with
Satellites' instead of going for a run?") Thankfully, The Purist's hardcore
running habits do lend themselves to some low-tech care
and feeding, and with a little careful planning you can get him just what he
needs:
~ Since he probably doesn't trust his aching muscles to any old "registered"
massage therapist, a self-massage tool such as The
Stick (thestick.com) or a foam roller (check out the 36-long at fitness
depot.ca) is just what the doctor ordered;
~ A reflective vest and headlamp, for those die-hard, 4:30a.m. mid-winter,
pitch-black runs;
~ Last but not least, a good, old-fashioned paper journal to log his miles.
(Because, proud Canadian though he may be, The Purist
thinks kilometers are for sissies).
More...from iRun at:
http://www.irunnation.com/issues/article.php?id=102&intIssueID=6


14. 100 m World Record Could Go As Low As 9.48s:
2008 was a great summer for sports' fans. World records tumbled at the Beijing
Olympics. Usain Bolt shattered both the 100 m and 200
m world records, knocking tenths of a second off each. People have been getting
faster and faster over the last few decades, which
made marathon runner Mark Denny, from Stanford University, wonder whether last
century's massive increase in population could
account for these dramatic improvements. He also wondered whether there are
absolute limits on running speeds and, if so, how close
are we to them? Suspecting that there are, Denny decided to scrutinise the
running performances of humans and two other famous
racing species, dogs and thoroughbred horses, to find how close modern runners
are to their species' peak performances (p. 3836).
Having found records dating back to the 1920s for dogs and the 19th century for
humans and thoroughbreds, Denny looked to see
whether there were any clear trends; had any of the species' performances
already levelled off? Plotting the annual top running
speeds for all three species over the years, it was clear that racing horses and
dogs have already reached a plateau. There has been
no improvement in the thoroughbred's speed in the Kentucky Derby since the 1940s
and two other major US races since the 1970s, while
dogs' performances also levelled out in the 1970s. The increasing dog and
thoroughbred populations hadn't improved the animals'
performances. However, `chance might still turn up a faster animal,' says Denny
and he predicts that thoroughbreds could improve
their top speeds by as much as 1% in the 2012 m Kentucky Derby, eventually
peaking at a top speed of just over 17 m s-1.
For humans the results were complicated by the different distances that people
race. Looking at the speeds of male race winners
through the years, it seems as if men still haven't reached their top speeds at
any distance and Denny predicts that male 100 m
sprinters could one day get the record down to an incredible 9.48 s, running
0.23 m s-1 faster than Usain Bolt's current world
record of 9.69 s. Meanwhile, female sprinters' top annual speeds levelled off in
the 1970s, suggesting that any improvement in their
speed was not due to a population increase. However, Denny suspects that female
sprinters have room for improvement too, and
predicts that they could eventually knock more than 0.4 s of the current 100 m
world record to cover the distance in 10.19 s.
More...from the Journal of Experimental Biology at:
http://jeb.biologists.org/cgi/content/full/211/24/i


15. Digest Briefs:
* British Journal of Sports Medicine, 2004, volume 38, pages 173-176
Title: Effects of leg massage on recovery from high intensity cycling exercise
Authors: A. Robertson, J. Watt, and S. Galloway
Summary:
The effect of massage on recovery from high intensity exercise is debatable.
Some athletes and physiotherapists support claims that
massage can aid recovery and optimise performance; however, most of the evidence
is anecdotal. Many studies on massage suffer from
methodological flaws such as poor standardisation of previous exercise, lack of
dietary control, and inappropriate massage duration.
This study aimed to examine the effects of leg massage compared with passive
recovery on lactate clearance, muscular power output,
and fatigue characteristics under controlled and standardised conditions.
No measurable physiological effects of leg massage compared with passive
recovery were observed on recovery from high intensity
exercise, but a significantly lower fatigue index was observed in the massage
trial.
During athletic events the ability to recover from the effects of exercise is
vital and post event massage is often applied to
athletes in the belief that it will overcome fatigue and aid in muscle recovery.
It has been postulated that various types of
massage may enhance muscle blood flow. This study adds to the growing body of
literature that does not support massage as a tool for
lactate clearance. The coach must now question the efficacy of massage as an aid
to recovery, whilst bearing in mind that the
athlete's perception of recovery is enhanced through massage due to the lower
fatigue index that result. Perhaps a greater
understanding of an athlete's mindset though communication regarding massage is
the key area to consider?
* International Journal of Sports Science & Coaching, 2007, volume 2, pages
211-241
Title: Perspectives on coaching pace skill in distance running
Authors: B. Young, J. Denison, P. Thompson, B. Brewer, B. Maraj, A. Jones, A.
Bosch, & M. Kennedy
Summary:
Within the coaching of distance runners a dominant approach to training runners
exists. This dominant conception promotes the
repetitive practice of intervals at a specific pace. This even-paced repetition
holds almost mythical status as a result of the
success of interval training and of high-profile athletes who adopted such
techniques, including Roger Bannister in the 1950's. In
this paper, Bradley Young presents the first step towards generating a
scientific argument to challenge the tradition of even-paced
distance running.
The contributing authors in this paper further reveal the restrictive aspects of
adopting pacing in distance running. When competing
during championships against East African athletes such as Haile Gebrselassie
and Paul Tergat who run laps at multiple paces with
various surges and slow downs, athletes trained via the metronomic means of
pacing struggle to respond. Drilled runners seem to have
a deadened sense of "rhythm" and "feel" and are often training themselves to
slow down. Athletes who pace train have also been
observed to limit their bodies to the production of a certain speed, or develop
what is known as "pace-lock". This process again
restricts their ability to respond to any extrinsic changes in pace within a
race.
This traditional approach to teaching distance runners pace has come under
intense scrutiny and coaches now no longer seek to "stamp
in pace". Rather, coaches are
searching for viable alternatives to even-paced training that will develop
responsive and malleable endurance athletes. The future
of distance running coaching requires
innovation, and Bradley Young's effective challenge of an ingrained and accepted
practice is exactly that. This questioning process
provides the potential for other long-standing assumptions within the realm of
sports coaching to be re-visited, addressing any
inequities that may exist.
* The Science of Breakfast! Mom Was Right...
Who knew the first meal of the day was such a deal-breaker? According to health
researchers, breakfast is not only a great way to
jump-start the day, but can mitigate a variety of risks, as well. Studies
examining eating habits have found that the regular
consumption of breakfast can:
. Reduce risk of obesity and high cholesterol
. Enhance performance on memory-related tasks
. Help prevent insulin resistance (a condition that can lead to type 2
diabetes and heart disease)
. Minimize overeating throughout the day
. Enhance school performance in children and young adults
. Increase intake of essential nutrients that are rarely replenished by other
meals of the day
Some may be tempted to think that skipping breakfast is a great way to shave off
caloric intake for the day, but research suggests
the opposite. In fact, researchers at the University of Massachusetts Medical
School found that breakfast skippers are 4.5 times
more likely to be obese than are breakfast eaters. That may be partly because
breakfast skippers tend make up the calories
throughout the day with less healthy alternatives, and also because breakfast
eaters are also giving their metabolism a boost.
But before you reach for donuts and coffee, or start frying up some bacon, keep
in mind that what you choose for breakfast is just
as important as eating breakfast in the first place. Think like a muesli loving
European. Beneficial breakfasts should include foods
like whole grains, fruits, vegetables, and healthy proteins like seeds and nuts,
because some studies have found that the
traditional American breakfast of meat and eggs doesn't have the same healthful
effects.
But if you're just one of those people who doesn't have an appetite in the
morning, there is hope. Experts advise that a weak
morning appetite could be the result of a late meal or snack from the night
before, and that you can perk up your morning appetite
by eating lighter and earlier in the evenings. If all else fails then something
fairly light, like a fruit breakfast smoothie may be
the answer.
* Limits to running speed in dogs, horses and humans
Mark W. Denny
Hopkins Marine Station of Stanford University, Pacific Grove, CA 93950, USA
Are there absolute limits to the speed at which animals can run? If so, how
close are present-day individuals to these limits? I
approach these questions by using three statistical models and data from
competitive races to estimate maximum running speeds for
greyhounds, thoroughbred horses and elite human athletes. In each case, an
absolute speed limit is definable, and the current record
approaches that predicted maximum. While all such extrapolations must be used
cautiously, these data suggest that there are limits
to the ability of either natural or artificial selection to produce ever faster
dogs, horses and humans. Quantification of the
limits to running speed may aid in formulating and testing models of locomotion.
* This Week in Running:
10 Years Ago- Mark Carroll (IRL) won the 62nd edition of the Manchester Road
Race (CT/USA) 4.78M in 21:49,
well ahead of Brian Baker (USA) and Paul Mwangi (KEN) who ran
22:02 and 22:03 respectively.
Deena Drossin-Kastor led a 1-2-3 USA sweep with a 24:27. Amy
Rudolph and Cheri Kenah
completed the sweep with 24:46 and 25:08 respectively.
20 Years Ago- John Gregorek (USA) won the 52nd edition of the Manchester Road
Race (CT/USA) 4.78M
in 21:30, just two seconds up on John Doherty (IRL). Keith
Brantly (USA) was a distant
3rd with 22:05. Judi St Hillaire (USA) won the women's race in
24:26. Chris Pfitzinger
(NZL) was well back at 25:06 and Linda Begley (USA) was 3rd in
25:18.
30 Years Ago- Greg Meyer defeated newly crowed NCAA champion Alberto Salazar
(OR/USA) by one second at
the AAU Crosscountry Championships (Seattle WA/USA) 10K. Craig
Virgin was 3rd, 20 seconds
behind Salazar. Julie Brown won the women's title, held in
Memphis TN over a distance of 5 km.
second back. Jan Merrill was 2nd, three seconds back while Julie
Shea claimed 3rd, another
six seconds back. The following year would see the men's and
women's championships contested
at the same venue.
40 Years Ago- Runner's World editor Amby Burfoot (USA) won the 32nd edition of
the Manchester Road Race
(CT/USA) 4.78M in 22:34. Amby would go on to win this race eight
more times.
50 Years Ago- Yukihide Kawamura (JPN) won the Ochi Shinbun Marathon, held in
Kochi JPN with a time of 2:44:13.


THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage
(www.runnersweb.com)
December 6, 2008:
Jingle Bell Run - Columbia, MD

Nike Cross Nationals - Portland, OR
Watch Live!

OUC Half Marathon- Orlando, FL

Reggae Marathon - Negril, Jamaica

St. Jude Memphis Marathon - Memphis, TN

Sunmart Texas Trails Endurance Runs - Huntsville, TX

Winter Sun 10K - Moab, UT

December 7, 2008:
California International Marathon - Sacramento, CA

Cayman Islands Marathon - Georgetown, CI

Fukuoka International Marathon - Japan

Holualoa Tucson Marathon - Tucson, Arizona

Ironman Western Australia - Busselton, Australia

Jingle Bell Run - Baltimore, MD

Marathon of the Palm Beaches - West Palm Beach, FL

Run to Victory Half Marathon - Randleman, NC

Tucson Marathon - Tucson, AZ

XTERRA Trail Run World Championship - Kualoa Ranch, Oahu, HI


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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