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
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available from our FrontPage.

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

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Almost 300 women completed the race with
38 women running under 20:00
The 2009 race will be run on June 20th.
For more on the race visit the website at:
http://www.emiliesrun.com.
**Register before January 31, 2009 and get a 15% discount**

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.
New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, September 27, 2009
http://www.runnersweb.com/running/STWM_Transporter.html

5. Goodlife Fitness Toronto Marathon - October 18, 2009
http://www.torontomarathon.com/

6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and
coach. With our industry leading software products,
we're committed to help you monitor, analyze and plan your training. We
encourage you to draw on our passion for excellence to help
you reach your athletic dreams. Trusted by thousands. Dedicated to you.
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7. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run GoodLife Fitness - Coed or Women's Only Visit
www.GoodLifeFitness.com today to receive 3 FREE Visits! Your 3 FREE visits
include: . A Visual Fitness Planner Consultation . Fit
Fix Orientation to learn how to exercise safely and effectively . Access to all
cardio and strength-training equipment . Access to
all of our world-class Group EXercise classes . A copy of Living the Good Life
audio CD Get started today! Visit
www.GoodLifeFitness.com Limited time offer.

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/

ASSOCIATIONS:
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http://www.runningusa.org/

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Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
the link on our FrontPage at:
http://www.runnersweb.com . We have added a button for Lauren Groves,
Triathlete.

If anyone is looking for a web mail provider, you might wish to consider
Google's GMail. You can now sign up for free Gmail at
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Race Directors: Advertise your event on the Runner's Web.
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You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.

NEW THIS WEEK:
Another Great Promotion Only at ChampionsUSA.com!
Come celebrate the New Year at ChampionsUSA.com! Enjoy $5.00 Flat Fee Shipping
on all orders from January 9th through January 11th!
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Spirit of the Marathon Holiday Sale
http://www.marathonmovie.com/store.html

Register for Emilie's Run - June 20, 2009 before January 31, 2009 and get a 15%
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 2,472 subscribers as of publication time. Forward the Runner's Web
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

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

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

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

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

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

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

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

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Peak Performance Requires Optimal Sleep And Alertness
2. Take Control
Stress doesn’t have to wreak havoc on your life. Make it work for you.
3. The Enigma of Phosphorus
4. A running program that fits your stride
Four-part series spells out the keys to exercise success for a healthier 2009.
5. Post-run heart issue likely 'blip on radar'
6. What should I eat and drink after working out
7. More than half of U.S. cyclists forgo helmets: report
8. With the Right Motivation, That Home Gym Makes Sense
9. Running on the Shoulders of Giants
Training lessons from 15 years of close contact with elites.
10. Treadmill Desks More Effective In Cancer Prevention For Women Than Vitamin
C, E And Beta Carotene Supplementation
11. Heat Stroke in the cold?
Cool weather heat stroke risk.
12. New Season, New Goals by Coach Jim Vance .
13. Training techniques to improve economy (or should that be performance?)
14. Disease Invades a Body, and Endorphins Kick In
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Which of the following sports should be dropped from the Summer Olympics?"
Which of the following sports should be dropped from the Summer Olympics?
Archery
Boxing
Equestrian
Fencing
Handball
Polo
Shooting
Synchronized anything
Taekwondo
Weightlifting

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

LAST WEEK'S POLL RESULTS:
"Which of the following marathons would you run if you had an unlimited amount
of time to train and cost was not an issue?
Answers Percent
1. Berlin 12%
2. Boston 19%
3. Chicago 4%
4. Honolulu 23%
5. London 19%
6. Los Angeles 8%
7. Marine Corps 0%
8. New York 8%
9. Ottawa 4%
10. Rotterdam 4%


FIVE STAR SITE OF THE MONTH: Women's Running Magazine
Women's Running is the world's largest women-specific running magazine.
Women's Running covers all aspects of the running lifestyle, from active beauty
needs to training plans. The Women's Running mission
is simple: to create a high-quality magazine for smart, successful women who use
running to balance and enrich their lives. Women's
Running features quality editorial that motivates women to train intelligently,
participate in active travel, adopt healthy
nutrition habits and keep moving.
Women's Running is distributed at over 4,000 retailers including Barnes & Noble,
Borders, REI, Dick's Sporting Goods, Eastern
Mountain Sports, and other independent, specialty retailers.
Visit the website at:
http://www.womensrunningmag.com

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

BOOK/VIDEO/MOVIE OF THE MONTH:Run Faster from the 5K to the Marathon.
By Brad Hudson (Author), Matt Fitzgerald (Author)
Do you want to run faster? Are you trying to peak for a particular race? Would
you like to find your true running potential? Brad
Hudson, former Olympic Trials marathoner and current coach to Olympians like
Dathan Ritzenhein, will show you the way in this
practical, reader-friendly guide. Hudson is the most innovative running coach to
come along in a generation. Until now, only a
handful of elite athletes have been able to benefit from his methods. Now Run
Faster from the 5K to the Marathon shows all runners
how to coach themselves as confidently and effectively as Brad coaches his
world-class athletes. Becoming your own best coach is the
ticket to running faster at any distance.
First you will learn to assess your abilities. Then you’ll learn how to devise a
training program specifically geared to you. Filled
with easy-to-follow sample training programs for distances ranging from the 5K
to the marathon and abilities ranging from novice to
advanced, Run Faster is the cutting-edge guide for optimal performance.
With Hudson’s guidance, you can train smarter and more effectively—and avoid
injury. And you’ll soon be running faster than you ever
thought possible!
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0767928229/runnersweb/102-0182896-9006569\
?v=glance&s=book

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. Peak Performance Requires Optimal Sleep And Alertness:
By Mark R. Rosekind, Ph.D., President and Chief Scientist--Alertness Solutions
Coach, I had so much to do to prepare for today’s competition that I had to stay
up all night to be ready.
Coach, to prepare for the time zone change at the international competition I
have been sleeping during the day and staying awake
all night.
Coach, I couldn’t relax and just kept worrying about today’s big event but after
a few beers I feel much better. Doug Ingram
Hopefully, you will never experience these situations. In fact, they probably
represent the exact opposite of what you and your
athletes are working so hard to attain. Unfortunately, many common practices
that are thought to be helpful or benign can actually
create performance decrements equivalent to these scenarios.
Consider the diverse and complex array of factors that coaches and athletes
address to achieve peak athletic performance and
success. Conditioning, sport-specific skills training, nutrition, recovery,
strength training, and mental/psychological
considerations are just some examples of important factors that can
significantly affect athletic performance. So, in all of your
preparation, planning and training for your athletes and yourself, how and where
do you address sleep, circadian rhythms (the body
clock), and alertness?
Humans have some basic physiological requirements for survival: food, water, and
air. Though often ignored or underestimated, sleep
is also a basic human biological need, equal to food, water and air in its
importance to life and for achieving optimal performance
and alertness. Sleep is not elective; it is not an option, to be obtained when
convenient. Overwhelming scientific data clearly show
that sleep loss and circadian disruption can impair performance, degrade health,
and disturb mood. More importantly, obtaining
optimal sleep, addressing circadian factors, and effective use of alertness
strategies can enhance performance, health, and mood and
provide a competitive advantage.
An introduction to sleep and circadian basics, some example sleep and alertness
strategies, and an approach to planning can provide
an initial, informed foundation for addressing this basic physiological
requirement.
More...from
http://www.phsvb.com/resources/PEAK+PERFORMANCE+REQUIRES+OPTIMAL+SLEEP+AND+ALERT\
NESS.htm


2. Take Control:
Stress doesn’t have to wreak havoc on your life. Make it work for you.
Tight deadlines, unpaid bills, angry coworkers. In today’s 24/7, go-go-go
world, stress is unavoidable - but that’s not necessarily
a bad thing. “The body’s stress hormones, particularly cortisol, give us the
power to get up and go in the morning,” says Jacqueline
Rivers, a researcher at the University of Texas at Austin who specializes in
stress. “We shouldn’t think of cortisol as the enemy,
because the body needs it to function.”
In an athlete, cortisol provides the adrenaline rush that spurs her on in a
race. Jeannie Samson, a top amateur triathlete and a mom
of four, says she usually rises to the occasion in stressful race situations.
“I either had a bike crash or a flat three races in a row last year,” she says.
“But I dealt with it well. After the crash I kept
going, and went on to place second in my age group.”
Stressed Out
The body’s adrenal glands release several stress hormones besides cortisol the
“fight-or-flight” hormone that causes an increase in
heart rate, breathing and blood pressure including epinephrine and
norepinephrine. When we find ourselves in a difficult situation,
like an unexpected confrontation at work or a traffic jam, these hormones kick
in, providing extra energy and alertness, and then
return to normal when the crisis is over.
Generally, hormone levels rise and fall throughout the day as needed, and that
balance is critical to our overall health. “The body
releases these hormones to protect itself,” says Charles Raison, M.D., assistant
professor of psychiatry at Emory University in
Atlanta. “When we get into trouble is when we can’t fight or flee.”
When your body stays in a chronic high-stress mode for a long period of time—for
example, dealing with a difficult boss daily or
going through a divorce—your health can be severely impacted. “The body needs
cortisol, but in balance,” says Holly Thacker, M.D.,
director of the Women’s Health Center at the Cleveland Clinic and author of
Women’s Health: Your Body, Your Hormones, Your Choices.
“Any hormone is a bad thing if it’s too high or too low.”
More...from Women's Running Magazine at:
http://www.womensrunningmag.com/articles/51-take-control


3. The Enigma of Phosphorus:
By Frank Horwill
"Warning: excessive consumption of this drink may damage your bones" The average
70-kilogram man has 680,000 milligrams of
phosphorus in his body. It is an essential nutrient, and sufficient quantities
are necessary for calcium to do its job in the
system, yet too much phosphate can increase calcium needs, which, if not met,
can render the individual calcium- deficient. A
junk-food diet is rich in phosphorus and can produce a relative calcium
deficiency and all the problems that this entails. Ideally,
the dietary calcium-phosphorus ratio should be about 1 or 2:1.
The phosphorus RDA has recently been fixed at 900mg. In 1980, in the USA, it was
fixed at a trivial 100mg per day. In the UK, the
daily intake is about 1200-2000mg. Good food sources include milk and milk
products, nuts and wholegrain cereals, poultry, eggs,
fish, meats and legumes.
B vitamins are only effective when combined with phosphate in the body. A very
important use in the athlete is the
phosphorus-containing compound, adenosine triphosphate (ATP), which is involved
in all exercise, short or long. Its other activities
include: development of bones and teeth, multiplication of cells, activation of
some enzymes and vitamins, and maintenance of body
neutrality. It also participates in carbohydrate metabolism.
But are athletes getting too much?
Quite possibly athletes are ingesting three times the RDA. Dr Tim Noakes, the
eminent physiologist at Cape Town University and
author of 'The Lore of Running' (one of the greatest books ever written about
road running) and four other scientists decided to
carry out an investigation into the causes of shin-soreness. To do this, they
brought together 12 sufferers from different sports
(not just runners).
More...from the Serpentine Running Club at:
http://www.serpentine.org.uk/pages/advice_frank03.html


4. A running program that fits your stride:
Four-part series spells out the keys to exercise success for a healthier 2009.
The best-laid resolutions to get fit can quickly crumble with no plan in place
and no budget for a personal trainer. Don't worry --
we asked fitness experts to map out monthlong strategies to jump-start running,
cycling, swimming and strength-training programs
designed to remove the confusion and intimidation many feel. We kick off this
four-week series with a running program courtesy of
Andrew Lockton ( www.andrewlockton.com), a professional triathlete, private
running and triathlon coach, and track coach for the
L.A. Leggers running club ( www.laleggers.org).
The main goal is to establish a routine, Lockton says -- so set a time to run
and hit the ground. "The key is making this a part of
everyday life."
That means determining the best time to run every day -- mornings before work,
in the middle of the day, or in the evening --
without making excuses about having to take the dog for a walk or needing to
pick up dinner on the way home.
Getting into that routine is key, he adds, because it tamps down the desire to
put it off. "You shouldn't be making a decision about
what you're going to do each time," he says. "You've already decided, so just
keep it going."
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-getgood5-2009jan05,0,4891162.story


5. Post-run heart issue likely 'blip on radar':
The man was 40 years old and seemed perfectly healthy - he had just run a 10K.
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 on his case in a recent issue of Cardiology.
The runner 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.
While it is unusual to find such effects after a race as short as 6.2 miles,
researchers say they are well aware of the general
problem.
More...from NWA News at:
http://www.nwanews.com/adg/Style/248640/


6. What should I eat and drink after working out?
It's always nice when science tells you what you want to hear. That's why
several studies in the past few years touting low-fat
chocolate milk as a perfect postworkout elixir have been greeted so
enthusiastically. Chocolate milk is convenient, cheap and tasty,
so what's not to like?
But applying studies based on competitive athletes to casual exercisers is not
always straightforward. The basic principles are the
same, but new research - and common sense - suggests that those whose main goal
is to lose weight should chug milk with caution.
Postexercise nutrition has two primary goals: to recharge the body's depleted
energy stores and to provide fuel to synthesize the
contractile proteins that increase strength and the mitochondrial proteins that
boost endurance.
"It's a continuum between short-term recovery and long-term adaptation," says
Trent Stellingwerff, a Canadian scientist in the
performance nutrition group at the Nestlé Research Center in Switzerland.
The key factors to consider are when and what you eat. For the first half-hour
after exercise, the body is processing nutrients to
repair itself at a dramatically elevated rate. After about two hours, the
"window" is closed and the opportunity for any accelerated
recovery is lost.
In the past, conventional wisdom held that weightlifters should ingest protein
to build muscle, while endurance athletes should
focus on carbohydrates. Now researchers agree that both macronutrients are
important no matter what type of exercise, Dr.
Stellingwerff says.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/story/RTGAM.20090102.wljockology02/BNStor\
y/specialScienceandHealth/home


7. More than half of U.S. cyclists forgo helmets: report
More than half of Americans admit they never use a helmet while bicycling and
more than a quarter skip the sunscreen, even when they
are in the sun all day, according to Consumer Reports National Research Center.
A report released by the consumer group on Monday shows half also neglect to
unplug appliances such as toasters -- even though
leaving them plugged in can cause fires.
The risks of cycling without a helmet are even higher -- the group cited the
Insurance Institute for Highway Safety as saying 92
percent of bicyclists killed in 2007 were not wearing helmets. Helmets reduce
the risk of head injury by 85 percent.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE5045HH20090105


8. With the Right Motivation, That Home Gym Makes Sense:
A year ago, I bought an elliptical trainer — a gym-quality machine that I felt
certain would get a daily workout.
Today, my top-of-the-line exercise machine sits idle most of the time. But I’m
not alone. Every year, consumers spend an estimated
$4 billion on home treadmills, stationary bikes, Stairmasters and other
equipment that ends up gathering dust. A Consumer Reports
survey last year found that nearly 40 percent of those who buy home exercise
machines say they use them less than they expected.
This may be discouraging to people like me, but it is a source of fascination
for behavioral scientists. The hope is that by better
understanding the behavior, they can help people make better buying decisions —
and help them start exercising and stick with it.
Buying an exercise machine does seem to influence whether people start working
out. But some research suggests that the same people
are less likely to stick with exercise over time than people who don’t own home
equipment.
More...from the NY Times at:
http://www.nytimes.com/2009/01/06/health/nutrition/06well.html?_r=1&ref=fitnessa\
ndnutrition


9. Running on the Shoulders of Giants:
Training lessons from 15 years of close contact with elites.
Since the early '90s, I've been privileged to regularly be around elite distance
runners. Actually, not just around, but with -- as
in run with, dine with, and talk at length with -- thanks to a combination of
professional assignments, natural curiosity, and a
willingness to place myself in potentially disastrous situations. ("A hilly
44-miler with ultra legend Ann Trason? I'll be fine!" I
wasn't.)
What follows is some of what I've observed as commonalities among the many
elites I've invited myself to tag along with. Some are
approaches to running, some are things done while not running, some are habits
of mind. All are things that non-elites, yours truly
included, regularly do otherwise, to the detriment of our running. If you're
looking for a New Year's running resolution or two, you
could do worse than adopting some of these ways.
Vary Great
If I had to pick one major difference between how elites and non-elite
competitors train, it would be in how much their paces vary
from day to day, session to session.
Many of us in the second category consider it a big deal if one day's run is
more than a minute per mile slower than another's. Even
the day after a hard workout, we're running near what we consider our "normal"
pace, that sort of mediumish effort we seem to lock
into day after day after day. The more obsessive among us regularly check our
splits to make sure we're running fast enough to merit
leaving the house.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=15247


10. Treadmill Desks More Effective In Cancer Prevention For Women Than Vitamin
C, E And Beta Carotene Supplementation:
Yet another study published online by the Journal of the National Cancer
Institute confirmed that vitamin supplementation provided
no statistically significant value in cancer prevention among women. This study
comes on the heels of numerous studies which all
draw the same conclusion: vitamin supplementation among a normally well
nourished population has no positive effect on cancer
prevention. Daily exercise, such as that provided by treadmill desks however
does assist in both prevention and potential mitigation
of various forms of cancers in both men and women.
The National Cancer Institute and Harvard Medical School reported in November
that Vitamins A thru E were ineffective in cancer
prevention as well. These studies are casting a bright spotlight towards the
most effective preventative measure available:
exercise.
Exercise was touted as the most effective cancer preventative measure by the
Harvard study and does not have to be strenuous or
relegated to a gym to be effective. Sufficient amounts of daily walking have
been shown to prevent colon, prostate and breast
cancers as well as diabetes and heart disease.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/134508.php


11. Heat Stroke in the cold?
Cool weather heat stroke risk.
Most athletes, particularly those doing running exercise, only worry about heat
stroke in hot conditions. But a case report of a
near-fatal incident during a cool-weather marathon in the US suggests they may
need to think again.
A well-trained male runner in his late 30s collapsed 10m before the finish of a
race run in autumn temperatures ranging from
6-9.5ºC. In the medical tent his condition continued to deteriorate, with an
erratic heart rate and breathing difficulties.
At the local emergency department, his rectal (core) temperature was measured at
40.7ºC – well above the threshold for exertional
heat stroke – and he had heat-induced damage to his heart, kidneys, liver and
blood clotting system.
After drastic cooling, the runner’s core temperature returned to normal and the
organ damage was eventually reversed. He was able to
leave hospital after five days but took a long time to recover and wasn’t able
to resume regular running until six months later.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/heat-stroke-in-the-cold-35897


12. New Season, New Goals by Coach Jim Vance:
The start of a new season brings the chance of a great season. But what exactly
makes a great season? The answer varies from athlete
to athlete, as we all have different goals. You have goals, whether you realize
it or not. Many athletes don't really recognize
their goals until after they've met them or not.
Now is the time to sit down and make your goals clear and concise, so you keep
focused on them and avoid decisions or actions which
could jeopardize them. Too many times athletes make decisions which put their
season goals at risk. When the athlete has
acknowledged their goals clearly, these mistakes tend to be avoided.
So how can you make your goals clear and concise? First, limit your goals to
three, but have at least one. Too many goals and you
begin to lose focus on what is really important. Athletes can tend to stretch
themselves trying to reach a lot of smaller goals, at
the cost of sacrificing the bigger, more important goals, which will determine
the success of the entire season. Avoid the pitfall
of too many goals, and focus on what is most important.
Second, make the goals specific and measurable. Saying, "I just want to do
well," offers no accountability. Without accountability,
athletes tend to fall short of what they could accomplish. Use some aspect of
measurability to see if you reached your goal. This
could be watts, time, place, or some other standard. When the season or race is
completed, did you meet or exceed the measurable
mark? That will help you determine whether you were successful or not.
Lastly, make sure your goals are realistic. Trying to win the biggest race on
the planet while you're still learning how to ride is
probably going to lead to disappointment, despite all your hard work. It's ok to
make the goals lofty, but they should always be
relative to you. Challenge yourself, but be realistic.
Once you've set the goals, write them down and keep them visible to you, so you
can make the right decisions on a daily basis to
help you achieve them. Best of luck!
Jim Vance is an Elite Coach for TrainingBible Coaching, and a professional
triathlete. Questions or comments can be sent to
mailto:jvance@.... You can also follow his writings and training
advice at his coaching blog,
mailto:CoachVance.blogspot.com
From the Training Bible at:
http://www.trainingbible.com/


13. Training techniques to improve economy (or should that be performance?)
Today sees the third and concluding part of our series on Running Economy. It's
been a whistle stop tour of a complex subject. We
have no doubt that we'll be returning to the topic in time, because it has major
implications for how we understand fatigue and
performance, but for now, we stuck to the boundaries - there is a lot to be
written in the coming week! But hopefully today we'll
provide some 'meat' that might help explain economy a little more, as well as
provide some practical insights into how it can be
improved.
On that note, there's a very valid question about whether you should worry about
training specifically to improve your running
economy, or whether good, common sense training just happens to improve economy
as you do it.
I was out on a training run just yesterday, and have a 10 km loop that I do once
in a while. Compared to about a month ago, when I
just started running again after a layoff due to illness/injury, I covered the
10km a minute or so faster, running at the same
effort level as before. And it occurred to me as I was jogging along that if I
were to put on my scientist's hat (or lab coat, if
you wish), I would probably find about four or five reasons to explain how I can
run faster with the same level of effort - running
economy would be one of them, for sure.
So in other words, scientists are sometimes very good at looking at the runner
(or sportsman) after the fact and working out that X,
Y and Z have changed, and that must explain the faster running, when all along,
it's the simple fact that you've been running that
explains it! Had I consciously spent the last month trying to improve my economy
to help me get faster, chances are I'd only improve
by the same amount anyway, or maybe even less!
The point is, sometimes the simplest solution is the best one, and that is the
case with running economy. Over-complicating things
by trying to target what we've emphasized is only one of many factors
contributing to performance is likely to be a bit of a
self-defeating task - rather just train, and let it happen!
The best way to improve running economy - just run!
Don't worry, that's not all we have to offer as practical advice for today! But
it's the most obvious and truest statement we could
make! When it comes to training, practice makes perfect. A great illustration
was provided a few months ago when we were discussing
Pose Running Technique, and we came across a study that looked at the oxygen
cost of running in a group of athletes who had been
taught Pose for 12 weeks.
What one would predict is that when learning a new running technique, the oxygen
cost would go UP, because you'd be less economical
as a result of doing a task that is relatively unfamiliar. And sure enough,
that's what they found - running economy was worse when
running Pose. A number of people wrote in and said this was expected, and that
given more time (than the 12 weeks of training in the
study), the Pose Runners would improve their economy. Maybe that's true (the
debate about Pose was covered back then, you can link
to the posts and read it), but the point is, within 12 weeks, economy was still
worse.
More...from the Science of Sport at:
http://www.sportsscientists.com/2007/12/running-economy-part-iii.html


14. Disease Invades a Body, and Endorphins Kick In:
Many who are faced with a chronic condition or a terminal diagnosis find a new
purpose in exercise, developing regimens that leave
them in the best shape of their lives.
DAVID SHACK’S Type 1 diabetes had been so out of control for so many years that
he had had more than 100 seizures. The highway
patrol once stopped him at a roadblock because he was weaving.
“My eyes were acting up, and my blood sugar levels were so low, they thought I
was a drunk driver,” said Mr. Shack, 31, a science
teacher and father of three in Boone, N.C.
So, of course, he decided to participate in an Ironman race.
Mr. Shack was recruited for the 2008 Ford Ironman Wisconsin by John Moore, 31,
who also has Type 1 diabetes. The competition was
organized and designed specifically for the diabetes community as part of a
study. Participants would have to follow a 2.4-mile swim
with a 112-mile bike ride and a 26.2-mile run.
Given that Mr. Shack had gone long stretches avoiding medical care, often nodded
off by 8 p.m. (“I was getting lazier each year,” he
said) and enjoyed nibbling on steak fat or chicken skin, he made an unlikely
candidate.
“Dave was a doctor’s worst nightmare,” said Mr. Moore, who lives in Denver and
sells annuities. “There’s no question his life was at
risk.”
But, Mr. Shack said, “Something about the craziness of it got me going.”
And go he did.
Mr. Shack completed the race in September. It took him 17 hours.
“I was the last dude across the finish line,” he said.
He is training for a 10-mile race later this month.
More...from the NY Times at:
http://www.nytimes.com/2009/01/08/health/nutrition/08fitness.html?ref=health


15. Digest Briefs:
* Hot Drinks Help Fight Cold And Flu
A hot drink may help reduce the symptoms of common colds and flu, according to
new research by Cardiff University's Common Cold
Centre.
New research at the Centre has found that a simple hot drink of fruit cordial
can provide immediate and sustained relief from
symptoms of runny nose, cough, sneezing, sore throat, chilliness and tiredness.
Published in the December 2008 edition of the clinical journal Rhinology, the
research compared the effects of a commercially
produced cordial apple and blackcurrant drink either 'hot' or at room
temperature in 30 volunteers with common cold symptoms.
The Centre's Director, Professor Ron Eccles, is urging people suffering from
colds or flu to have a hot drink to help reduce their
symptoms.
Professor Eccles said: "It is surprising that this is the first scientific
research on the benefit of a hot drink for treating cold
and flu symptoms.
"With temperatures falling and Christmas just round the corner, cold viruses
love this time of year. Having a bottle of fruit
cordial in the cupboard and making a hot drink could help fight off the symptoms
of festive cold and flu. The big advantage of this
type of treatment is that it is cheap as well as safe and effective."
The Common Cold Centre is the world's only centre dedicated to researching and
testing new medicines for treatment of the symptoms
of flu and the common cold. It is based in Cardiff University's School of
Biosciences.
* This Week in Running:
10 Years Ago- Million Wolde (ETH) won the Great North Crosscountry 9K in Durham
ENG, two seconds
ahead of Thomas Nyariki (KEN). Jonathan Brown (WAL, now CAN) was
3rd, another second
back. Getenesh Wami (ETH) won the women's 6.5K by a 13 second
margin over Jackline
Maranga (KEN). Annemari Sandell (FIN) was another 6 seconds back
in 3rd.
20 Years Ago- Fraser Clyne (SCO) won the 75th edition of the Morpeth-Newcastle
(ENG) 14M in 1:09:17
with a 25 second margin over 2nd place Stephen Brace (WAL) at
1:09:42. Peter Fleming
(SCO) was 3rd in 1:09:54. Angela Hulley (ENG) won the women's
race in 1:16:33 with
Veronique Marot (ENG) 2nd in 1:16:42 and Sandra Branney (SCO)
well back in 3rd with a
1:19:19. This race held its 90th and last running in 2004 after
leaving the traditional
New Year's Day date and shortening to a half marathon in 2002.
30 Years Ago- Benton Hart (USA) won the California (CA/USA) 10M in 48:52, just
two seconds ahead of
Michael vanHorn (USA) who finished at 48:54. Gary Romesser (USA)
and Wayne Badgley (NZL)
were 3rd and 4th with 49:06 and 49:23 respectively. This race is
still being held (number
of runnings unknown).
40 Years Ago- Yasunori Hamada (JPN) won a marathon in Kagoshima JPN with a
2:22:47. Yoshikazu Funasako
was 2nd in 2:24:58.
50 Years Ago- Nothing of note in the ADR database.
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.
* Dear Dr. Mirkin: You have explained how inflammation can cause heart attacks,
cancers and other health problems, but doesn't
exercise cause inflammation by damaging muscle cells?
A: No! Researchers from Ataturk University in Turkey showed that hard exercise
protects you from inflammation by raising blood
levels of the antioxidants superoxide dismutase,
glutathion peroxidase and glutathione S-transferase (The Journal of Sports
Medicine and Physical Fitness, September 2008). During
vigorous exercise, food exposed to oxygen is converted to energy by transferring
electrons from one chemical to another. If the
transferred electron ends up on hydrogen, it is converted to water and is
harmless. If it ends up on oxygen, it forms free radicals
that can damage your genetic material and cause cell damage. To protect you,
your cells produce antioxidants. Exercise protects
you from free radicals by causing your cells to produce large amounts of
antioxidants.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


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

January 9, 2009:
Disney's Circle of Life 5K, Walt Disney World Resort, FL

January 10, 2009:
Fred Lebow Classic 5 Mile - New York, NY

January 10-11, 2009:
Disney World Half Marathon & Marathon - Orlando, FL

January 11, 2009:
Inaugural Maui Paradise Marathon -, Kihei, HI

March 6-9, 2009:
European Athletics Indoor Championships - Torino, Italy

January 11, 2009:
Inaugural Maui Paradise Marathon -, Kihei, HI


June 20, 2009
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
http://www.emiliesrun.com
**Register before January 31, 2009 and get a 15% 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
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The Running and Triathlon Resource Portal
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