A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES. The Runner's and
Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and health issues. The
opinions expressed in the articles referenced by the
Digest are the opinions of the writers and not necessarily those of the Runner's
Web. Visit the Runner's Web at
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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:
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New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, September 27, 2009
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5. Goodlife Fitness Toronto Marathon - October 18, 2009
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8. Watch over 50 IAAF Events Live and On-Demand. World Championship Sports
Network ABOUT WCSN World Championship Sports Network
(WCSN) is the premier destination for fans of Olympic and lifestyle sports,
delivering an immersive experience via exclusive live
and on demand coverage of world class competitions, interaction with top
athletes and in depth access to sports news and information
year round. WCSN offers comprehensive coverage of over 60 sports disciplines,
through exclusive long term programming agreements
across a number of key International Federations and National Governing Bodies.
Major championship events in sports ranging from
Athletics (Track & Field), Skiing, Swimming, Gymnastics and Cycling to
Volleyball, Karate and Taekwondo are featured online at
http://www.universalsports.com and on television via WCSN's weekly syndicated
television program, World Championship Sports,
available in
more than 45 million US households. WCSN also markets Olympic sports in
partnership with International Federations, National
Governing Bodies, local organizations, clubs, sponsors, and through related
websites and publications. WCSN is dedicated to
providing year round, in depth coverage of these important and exciting sports
to reach millions of fans around the world for whom
they represent a way of life. WCSN is committed to expanding the audience by
delivering programming that exemplifies the best of the
human spirit. WCSN enables fans to interact with world class champions as well
as get to know the up and coming athletes through
blogs, interviews and their broadcast commentary. Consistent with the world
class caliber of the sports it celebrates, WCSN delivers
high quality production values, leveraging state-of-the-art-technology and next
generation distribution platforms to provide an
immersive, interactive experience available anytime, anywhere.
Visit WCSN at: http://www.universalsports.com

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

10. Canadian Running Magazine: Subscribe at:
http://www.runnersweb.com/running/CanadianRunner.html

11. Mi-Sport - The Ultimate Sports MP3 Player Introducing the world's first and
only waterproof and wireless sports mp3 player.
These Mi-SPORT mp3 headphones have a 1GB memory built into a cool neckband
design. At last no wire tangle and no earbuds to fall
out. The patented design makes this waterproof/sweatproof mp3 player great for
running, cycling and gym work. The player however is
more than splash proof! It can be completely submerged with no harm to it making
it perfect for swimming, kayaking, and water
skiing. Now incorporating the latest 3D music quality with it's adapted
waterproof speaker. Relax to music in the bath, or push out
that training session with no fear of losing your player or tangling the wires.
Circuit training is so much easier with your own
music. Enjoy the waves wire-free. This is the only waterproof pair of classic
headphones with a built in mp3 player in the world.
The stylish looking headphones play the usual MP3, WMA and WAV formats and are
compatible with Windows98/98SE/2000/XP and Apple MAC.
Depending on track length, the headphones hold well over 14 hours worth of music
and the rechargeable battery life is about 8 hours.
Nick Matthew, the 2006 British Open squash champion now uses the player to train
with and Mi-SPORT are endeavouring to encourage
more athletes to enjoy the benefits of training to wire-free music, podcasts or
coaching aids. Inspiration and freedom at last, for
athletes and exercise enthusiasts everywhere.
Check it out at: http://www.mi-sportmp3.com/

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If anyone is looking for a web mail provider, you might wish to consider
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Race Directors: Advertise your event on the Runner's Web.
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NEW THIS WEEK:
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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
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your own space, search "Runner's Web" under "Groups".
At the Runner's Web site, click "Join this group". Once I have approved your
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If you feel you have something to say (related to triathlon or running) that is
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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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* Peak Performance Online Peak Performance is a subscription-only newsletter for
athletes, featuring the latest research from the
sports science world. We cover the whole range of sports, from running and
rowing to cycling and swimming, and each issue is packed
full of exclusive information for anyone who's serious about sport. It's
published 16 times a year, including four special reports,
by Electric Word plc. Peak Performance is not available in the shops - only our
subscribers are able to access the valuable
information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at: Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

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

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

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

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Eating disorders may be rising among male athletes
2. Why staying physically fit helps women stay mentally fit
3. Burn Baby Burn
Learn to train at your lactate threshold, and you'll race faster.
4. Sweet Dreams for Runners
5. Finishing Kick: Data Slave
Technology can slow our minds as it speeds our bodies.
6. New Year's Fitness Resolutions Good For Body, Wallet And Job
7. Test Will Catch Sports Cheats On New Endurance Drugs
8. Running slows the aging clock, Stanford researchers find
9. Can Too Many Miles Make You Sick?
Understanding How Stress Affects Your Immune System.
10. Sleepless nights equal more colds in U.S. study
11. Sportsmedicine: Ankle Injuries, Ankle Pain and Sprained Ankle Treatment
12. The Wizard From Italy
Part 1 of a 2-part visit with coaching legend Renato Canova.
13. Auto Gear-Change Bicycle: Computer Controlled Bicycle Gear Changes Optimize
Power, Comfort
14. Running Times Newsletter
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Do you use an iPod or MP3 player while running?"

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 sports should be dropped from the Summer Olympics?"
Answers Percent
1. Archery 8%
2. Boxing 12%
3. Equestrian 11%
4. Fencing 8%
5. Handball 9%
6. Polo 9%
7. Shooting 10%
8. Synchronized anything 15%
9. Taekwondo 9%
10. Weightlifting 10%


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. Eating disorders may be rising among male athletes:
More and more male athletes are developing unhealthy eating behaviors after
seeing the competitive advantage a leaner physique can
bring, a sports medicine doctor warns in a new report.
Recent deaths among wrestlers have raised awareness of eating disorders and
their potentially deadly consequences among male
athletes, but Dr. James L. Glazer told Reuters Health he's increasingly seeing
problematic eating behavior among men engaged in
other sports at the recreational level, such as cyclists, triathletes and Nordic
skiers.
Eating problems may first arise in a recreational athlete when he loses a few
pounds as a result of training, explained Glazer, of
the Maine Medical Center in Portland.
"Often he'll notice that he's getting faster and that his placement when he
competes is getting higher and better," he added. "That
will change what is a good and a healthy dieting pattern into one that becomes a
little problematic and dangerous."
Eventually, Glazer noted, a man may lose so much weight that his performance
starts to suffer. Seeing this change for the worse may
be enough to convince him to change his habits for the better, he added.
"Many men can turn things around just with a little bit of increased awareness
about nutrition and healthy weight," Glazer said.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE5075NH20090108


2. Why staying physically fit helps women stay mentally fit:
Being physically fit helps older women stay on top of their mental game, an
Alberta study suggests.
In an upcoming issue of the journal Neurobiology of Aging, Marc Poulin of the
faculties of medicine and kinesiology at the
University of Calgary and his colleagues said they found a clear relationship
between physical fitness and cognitive function in 42
women with an average age of 65.
Compared to the sedentary group, those who participated in regular aerobic
activity:
~ Had resting blood pressure that was 10 per cent lower.
~ Five per cent better blood flow in their brains when exercising.
~ Scored 10 per cent higher on cognitive skill tests, such as memory, complex
thinking and multi-tasking.
"The cresting of the wave of baby boomers begins in 2011 as the first of the
Silver Tsunami have their 65th birthdays," Poulin said.
"Our results point to a simple intervention - exercise - to delay the onset of
age-related brain afflictions."
More...from the CBC at:
http://www.cbc.ca/consumer/story/2009/01/08/silver-tsunami.html


3. Burn Baby Burn:
Learn to train at your lactate threshold, and you'll race faster.
A threshold is the point at which something changes. Anyone who has been carried
(or has carried someone) across the threshold would
agree that life changes dramatically thereafter. For the better, of course.
As a runner, the threshold you should be most concerned about is your lactate
threshold-the point at which, during exercise of
increasing intensity, your blood-lactate level rises.
When its energy demands are being met aerobically (your breathing in oxygen),
your body produces little lactate. But as workout
intensity increases and oxygen becomes more scarce, something called anaerobic
glycolysis kicks in. This produces energy and lactic
acid. When your lactic-acid level exceeds your body's ability to deal with it,
you're in trouble: Blood lactate dramatically
increases, energy production and muscle contraction decreases, fatigue ensues,
and performance drops.
Naturally the faster you can run without crossing your lactate threshold, the
better off you'll be. An article in last January's
Journal of Medical Science for Sport and Exercise showed that speed at lactate
threshold is the best physiological predictor of
distance-running performance. Indeed, Frank Shorter was said to have had a
marginal max VO2 but was able to run at a high percentage
of max VO2 before reaching his lactate threshold.
More...from Internet Fitness at:
http://www.internetfitness.com/articles/running_burnbabyburn.htm


4. Sweet Dreams for Runners:
Do you have trouble sleeping at night? Do you find it hard to slow down and fall
asleep after a hectic day? If you have trouble
sleeping, you are not alone. According to the National Commission on Sleep
Disorders Research, over 40 million Americans have
chronic sleep problems, and over 20 million more experience periodic insomnia.
Most runners assume that training leads to improved
sleep (we look like we're about to fall asleep much of the time). But, is there
scientific evidence that exercise improves the
quantity or quality of our sleep?
A study on sleep and exercise conducted in Finland found that 43% of subjects
who increased their exercise over the previous 3
months reported improved sleep, and only 1% had a sleep decrement. In addition,
30% of subjects who reduced their exercise over the
previous 3 months reported poorer quality or reduced duration sleep while only
4% reported improved sleep. These results certainly
support the notion that increased exercise leads to improved sleep. This
evidence should be interpreted with caution, however,
because we do not know whether the exercise caused the improved sleep, or
whether improved sleep made these individuals feel like
exercising more.
Another study, by John Trinder, Ph.D., and colleagues in Australia compared the
sleep habits of trained distance runners (average of
45 miles/wk), serious weight lifters (12 hours/wk), and sedentary folks. The
runners fell asleep more quickly after going to bed and
experienced a longer duration of deep sleep than the individuals in the other 2
groups. In other words, the runners had greater
sleep efficiency, which is the ratio of the amount of time you are asleep to the
total amount of time you are in bed. So, if you are
an efficiency freak, you can rest peacefully knowing that you may gain back some
of the time you spend running by taking less time
to fall asleep.
More...from DistanceCoach.com at:
http://pfitzinger.com/labreports/sleep.shtml


5. Finishing Kick: Data Slave:
Technology can slow our minds as it speeds our bodies.
Long ago, when I was a young runner (after the dinosaurs died, but before Al
Gore invented the Internet), my method of recording my
runs was simplicity in itself. In a college-ruled spiral-bound notebook, each
line contained an entry with the date and miles run.
That's it. At the end of each week, I'd tally up the mileage, and do the same at
the end of month and year. And that was the extent
of my running log, as it was for most runners of the time.
Of course, that was as much a matter of necessity as philosophy. Digital watches
hadn't been invented yet, so we thought in terms of
distance, not time. That was for races, when the officials would (maybe) record
your time for a distance that might or might not be
within a tenth of a mile of what was advertised.
Eventually, the Japanese electronics firms, having saturated the U.S. with
transistor radios and color TVs, turned their marketing
sights on the running market, and the digital chronograph was born. Once the
price dropped below $50, every runner seemed to sport
one on his wrist. In fact, for a while "Casio" was the athletic equivalent of
"Frisbee" or "Xerox," a name brand that came to be a
generic representation of an entire product category. It's perhaps more than
coincidental that the first running boom occurred just
about that time. Many credit Frank Shorter and Bill Rodgers for that first
explosion of the sport's popularity, but maybe there's an
electronic engineer in Japan who deserves some mention as well.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=11639


6. New Year's Fitness Resolutions Good For Body, Wallet And Job:
Research from the American College of Sports Medicine shows making a
fitness-related New Year's resolution will benefit your
pocketbook and employer in addition to your body.
According to a presentation on ACSM's "Exercise is MedicineT" program by Robert
Sallis, M.D., FACSM, ACSM immediate past president,
health care for inactive persons costs $1,543 per year more than active ones.
Exercise is MedicineT, an initiative calling for
physical activity and exercise to be a standard part of disease prevention and
treatment, emphasizes that physical activity prevents
and treats chronic diseases. Lower rates of obesity, coronary artery disease,
diabetes, hypertension, cancer, depression, anxiety,
arthritis and osteoporosis are among the benefits of exercise, in addition to a
lower rate of mortality.
An article published in ACSM'sHealth & Fitness Journal reported the United
States spends more than 95 percent of its health care
budget on curative tactics and less than five percent on preventive strategies.
Diabetic persons spend an average of $11,000 more
than persons without diabetes. Preventative programs with a fitness protocol
could save the U.S. $20 million on diabetic patients
alone.
Making a resolution to exercise is also good news for employers. The results of
a study published in ACSM's official scientific
journal, Medicine & Science in Sports & ExerciseR, shows workers' show quality
of work, mental performance and time management were
better on days when employees exercised. This leads to fewer sick days, better
attendance and more tolerant co-worker relations,
concluding with higher return-on-investments for the employer.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/134936.php


7. Test Will Catch Sports Cheats On New Endurance Drugs:
Avoiding detection just got harder for drug cheats who try to use a particular
range of untested, but potentially enhancing,
compounds. In the past, tests have been developed once a drug is known to be in
circulation. Now a German research team has
developed tests for a class of drugs that they believe could be used in the near
future.
On the face of it, the Beijing Olympics were remarkably drug free with only six
athletes being caught during the games and three
further suspect cases identified after the games closed. Rumours suggest that
many athletes were in fact using performance-enhancing
drugs that could not be detected using standard tests. One possibility is that
some athletes were using compounds that have not yet
been tested in humans, but have shown performance enhancing properties in animal
trials. Because these compounds are in the early
stage of development no test has been developed, so their use will go
undetected.
A new test will help sports officials stay one step ahead of the game by
allowing them to screen for some of these emerging drugs,
as well as others in the same class that have not yet reached the market.
The test detects a core chemical structure belonging to a class of compounds
called benzothiazepines. These compounds stabilise
protein channels that would otherwise "leak" calcium from muscle cells during
strenuous exercise. Calcium is needed for muscle
contraction and this "leaking" effect weakens the contractions and is a causal
factor in muscle fatigue.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/01/090107203122.htm


8. Running slows the aging clock, Stanford researchers find:
Regular running slows the effects of aging, according to a new study from the
Stanford University School of Medicine that has
tracked 500 older runners for more than 20 years. Elderly runners have fewer
disabilities, a longer span of active life and are half
as likely as aging nonrunners to die early deaths, the research found.
"The study has a very pro-exercise message," said James Fries, MD, an emeritus
professor of medicine at the medical school and the
study's senior author. "If you had to pick one thing to make people healthier as
they age, it would be aerobic exercise." The new
findings appear in the Aug. 11 issue of the Archives of Internal Medicine.
When Fries and his team began this research in 1984, many scientists thought
vigorous exercise would do older folks more harm than
good. Some feared the long-term effect of the then-new jogging craze would be
floods of orthopedic injuries, with older runners
permanently hobbled by their exercise habit. Fries had a different hypothesis:
he thought regular exercise would extend
high-quality, disability-free life. Keeping the body moving, he speculated,
wouldn't necessarily extend longevity, but it would
compress the period at the end of life when people couldn't carry out daily
tasks on their own. That idea came to be known as "the
compression of morbidity theory."
Fries' team began tracking 538 runners over age 50, comparing them to a similar
group of nonrunners. The subjects, now in their 70s
and 80s, have answered yearly questionnaires about their ability to perform
everyday activities such as walking, dressing and
grooming, getting out of a chair and gripping objects. The researchers have used
national death records to learn which participants
died, and why. Nineteen years into the study, 34 percent of the nonrunners had
died, compared to only 15 percent of the runners.
More...from the Stanford School of Medicine at:
http://med.stanford.edu/news_releases/2008/august/running.html


9. Can Too Many Miles Make You Sick?
Understanding How Stress Affects Your Immune System.
Norm Klein was worried-worried about the health of some of the athletes he and
his wife Helen had come to know as friends and fellow
competitors during Norm's 14-year tenure as race director of the Western States
100. "It was after I was no longer race director, in
2000, that I started observing what I believed was a cancer trend in runners who
had competed over the years in the event," Klein
says. The 20 athletes he refers to are or were all residents of northern or
central California and northern Nevada; 15 men and five
women, two of whom are now deceased.
Klein, a former surgeon, explains that it "seemed unusual that people in such
excellent physical condition would be developing
cancer." The majority of the cancers in the male runners were cancer of the
prostate, while the women developed various unusual and
rare forms of the disease. "The man who died was our best friend; he died 16
months after his prostate cancer diagnosis. The woman,
who was in her mid-40s, died of a particularly vicious cancer that produced
tumors and lesions throughout and all over her body. She
was dead within a few months after winning the women's division of the Rio Del
Lago 100."
Was it possible that there was a connection between the high mileage these
runners had maintained over the years and their
developing serious, even terminal illnesses? Klein wanted to find out, so he
called on Dr. Robert Lind, at that time the medical
advisor to the Western States 100, for help. Upon hearing of Klein's
observations Lind was quickly caught up in the medical mystery
and became equally determined to understand what was happening within the
runners' bodies
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=9255


10. Sleepless nights equal more colds in U.S. study:
People who sleep less than seven hours a night are three times as likely to
catch a cold as their more well-rested friends and
neighbors, U.S. researchers reported on Monday.
The study supports the theory that sleep is important to immune function, said
Sheldon Cohen and colleagues at Carnegie Mellon
University in Pittsburgh.
Volunteers who spent less time in bed, or who spent their time in bed tossing
and turning instead of snoozing, were much more likely
to catch a cold when viruses were dripped into their noses, they found.
People who slept longer and more soundly resisted infection better, they
reported in the Archives of Internal Medicine.
"Although sleep's relationship with the immune system is well-documented, this
is the first evidence that even relatively minor
sleep disturbances can influence the body's reaction to cold viruses," Cohen
said in a statement.
"It provides yet another reason why people should make time in their schedules
to get a complete night of rest."
Cohen's team tested 153 healthy volunteers, locking them in a hotel for five
days after infecting them with a cold virus.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE50B6Q120090112


11. Sportsmedicine: Ankle Injuries, Ankle Pain and Sprained Ankle Treatment:
A guide for the prevention and treatment of ankle injuries.
Part 1
Ankle Injuries are one of the most common injuries faced by anyone who
participates in sport or exercise. As a matter of fact, you
don't even have to be engaged in any exercise to suffer from a sprained ankle.
It seems that even while minding your own business,
an ankle injury can occur.
Ankle injuries are commonly associated with sports that require a lot of
running, jumping and change of direction. Excessive
twisting or turning of the ankle joint results in a rupture of the ligaments
that hold the ankle in place.
I've had many requests for an article on sprained ankles, so to follow is the
most comprehensive information I could put together.
In fact, I found it hard to fit it all into one issue, so I've decided to split
it into two parts.
In the first part, we're going to have a look at exactly what a sprained ankle
is. I'll go over the structures that make up the
ankle joint; we'll have a look at what happens when an ankle injury occurs;
we'll check out the symptoms associated with an ankle
injury; and then we'll finish off with a look at the major causes and risk
factors that contribute to ankle injury.
In the second part you'll find the most complete treatment, rehabilitation and
prevention information available anywhere. I'm going
to outline a detailed, step-by-step process of firstly treating the initial
injury and then making sure you never have to worry
about ankle injuries again.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2009/rw_news_20090113_TSH_Ankle.html


12. The Wizard From Italy:
Part 1 of a 2-part visit with coaching legend Renato Canova.
Throughout history there have always been those intrepid souls responsible for
the guidance of athletes with both unique genetic
talents and the singular ability to fully utilize such talents. They're the men
and women who hover over stopwatches in wet, cold,
snowy and windy as well as sunny conditions. They're the ones scratching out the
weeks of workout schedules that will bring dramatic
improvements to their charges. They must pick horses for courses. Yet those same
chosen thinclads must be properly guided and
encouraged to the fine levels of fitness that stop clocks early and dazzles
spectators and peers alike.
If there are any secrets, they must include having a discerning eye, a mind that
will quickly learn from experience, and a penchant
for studying everything historically that works or doesn't in the arcane realm
of coaching. These magicians and their athletes will
both succeed and fail, the trick being to tip in the right direction the scales
of enormous accomplishment and disastrous failure.
One unique individual having absorbed the elusive tools of coaching wizardry is
Renato Canova of Italy. He began humbly in 1956,
when, as a 12-year-old watching a televised track meet among Italy, Belgium and
France, the young lad decided he would someday be a
coach, perhaps of the Italian national team.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=15396


13. Auto Gear-Change Bicycle: Computer Controlled Bicycle Gear Changes Optimize
Power, Comfort
Researchers in Taiwan are designing a computer for pedal cyclists that tells
them when to change gear to optimize the power they
develop while maintaining comfort.
As environmental pressures mount to find greener modes of transport, more and
more people are turning to bicycling not only as an
enjoyable form of exercise but also as their main mode of transport for
commuting. But, athletes aside, few people know how to
adjust the gears on their bicycle to get the most power out of their pedaling
without becoming uncomfortable either through having
to pedal too fast in a low gear on level roads or straining when going up hill
or to maintain a high speed.
T.Y. Lin, Y.C. Chen, and H.C. Ping at the Department of Mechanical Engineering,
at National Defense University, Tashi, Taiwan, ROC,
explain how ergonomic studies show that cyclists can be in an optimum state
during cycling with a fixed output power and cadence
(pedaling speed). They have now developed a computer algorithm that gives any
cyclist a gear shift strategy to cope with almost any
cycling conditions and maintain this optimal state without reducing comfort.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/01/090113101116.htm


14. Running Times Newsletter:
* Training Tip - Taking on Sisyphus
We bring it on ourselves, being fairly obsessed with this sport of running. The
year-round nature gives it a masochistic appearance
to outsiders. We're out there running, slogging, jogging and sometimes even
training -- come rain, wind, sleet, snow and the
nastiest combinations of those variables. Just when an onlooker thinks this
situation can't get any more ridiculous we run to the
top of a hill, pause, turn around, and run back down it. To what end? Why, to
run up it for a fifth time, of course.
Sisyphus' fate of pushing the boulder up a hill (the depictions always show it
as a large round rock. Can you imagine how much
harder it would have been if it weren't round?) was conferred onto him by the
gods. It was punishment. We runners don't have that
same excuse. And at this time of the year, when the track is probably covered
with ice and snow, the trails are hardly passable and
the days are still short, we voluntarily head to the hills when we need a good
cardiovascular workout.
Hill workouts on the streets are a convenient workout in the winter. Most of us
can find at least one that is long enough, steep
enough, plowed and perhaps even lit that we can do our workout at any time of
the day or night (or morning). So, how long is long
enough? How steep is steep enough? And what kind of hill workout should I do?
For a good general pre-season workout, look for a hill that is a quarter to a
half-mile long (~400-800m). The hill doesn't have to
be particularly steep, but if it is, of course, you will adjust your expected
times to suit. An ideal hill will curve around so that
you finish close to directly above where you started and therefore can jog the
short way back to your starting point. This is not
usually possible, though, so you will just jog back down the hill to start
again.
On your first day of hill work for a season, take it easy on yourself. Start
with 3 or 4 good efforts. Once the soreness wears off,
revisit your hill and add two repeats. The goal is to spread your effort out
over all the intervals. So you don't want your first
interval to be the fastest and the times go downhill (pun intended) from there.
If this happens your first day on the hill, make
note of how long it took and make sure you start out more slowly next time.
Make sure to do a sufficient warm-up, keep in mind that it's probably cold and
windy out and you are about to demand a large effort
from your legs. Work your way up to 12 or more repeats of the hill. This workout
should leave your legs sufficiently wobbly by the
end that your cool down will be welcome relief. Come warm spring weather though,
you'll feel a spring in your stride and you'll find
it easier to transition into everything from long runs to track workouts. ...
And be glad you don't have to push a rock on the way
up.
For more information on different kinds of hill training, listen to RT Radio's
podcast about hills with Dathan Ritzenhein's coach
Brad Hudson from Running Times at:
http://runningtimes.com/Article.aspx?ArticleID=15400
-- Katie Wolpert, runningtimes.com webmaster
* Q&A: Training Before a First Marathon
Q: I recently completed my first ever race (Half Marathon in San Jose, October
14th - 1:52.07). I am a male, 35, 6'3" tall, 205
pounds. I am a collegiate tennis player, now playing tennis 1 time per week. I
do weight training based on the Athletes Performance
program 3 times per week.
I was running 2 times per week 4-6 miles per run prior to my training for the
Half Marathon. For 6 weeks I specifically trained for
the half by running 3 times per week with one longer run each week and two 3-4
mile runs. Two weeks prior to the Half, I ran 13
miles in 2:02.
As I hit mile 10 in the half, I felt my cardio was being taxed, however, I felt
physically strong. I was sore primarily in my calves
and hamstrings the day after the race.
How much time should I plan on training prior to running my first Marathon? What
is the best strategy for training based on my
current level of running fitness?
Thanks,
--Hunt, California
A: I recommend that you consider a 3-4 month training period for a full
marathon, and considering your schedule of training (1x
tennis, 3x weight etc...) I advise you to add a 4th day of running and take out
one day of training with weights. You'll not need
much weight training for marathons, anyway.
If you will be training 3 months for a marathon try to have 1 month base (much
more mileage then what you used to do). The second
month you should start working in a mixed zone (with more then just mileage, but
also with some low intensity running, and some
fartlek type running). The third month you should decrease mileage and increase
quality running at higher intensity. Throughout this
3 month period please make sure your nutrition/recovery needs are taken care of
by knowledgeable people. Also go to a specialized
running store where they will evaluate your style of running and recommend you
the right running shoes so you will avoid potential
injuries.
I hope this answers it and will help somehow. I wish you good luck.
--Coach Valeriu Tomescu
Do you have a question for our coaches? Ask it at:
http://runningtimes.com/Article.aspx?ArticleID=11937


15. Digest Briefs:
* Running Damages Your Muscles:
Like other forms of exercise, running creates microspoic tears in your muscles,
tendons and ligaments. Amino acids from protein
rebuild these structures. To initiate healing, eat a 200- to 500- calorie snack
with carbs and protein within 60 minute sof a run.
* Eating Berris Can reduce Muscle Soreness:
Red and purple fruits such as cherries, blueberries, and strawberries contain
anthocyanins, antioxidant compounds that may act
similarly to anti-inflammatories in reducing muscle soreness and speeding
recovery. Don't feel like dropping $5 for a pint? Opt for
frozen fruit until summer returns.
From www.RunnersWorld.com.
* Appropriate Physical Activity Intervention Strategies for Weight Loss and
Prevention of Weight Regain for Adults
Overweight and obesity affects more than 66% of the adult population and is
associated with a variety of chronic diseases. Weight
reduction reduces health risks associated with chronic diseases and is therefore
encouraged by major health agencies. Guidelines of
the National Heart, Lung, and Blood Institute (NHLBI) encourage a 10% reduction
in weight, although considerable literature
indicates reduction in health risk with 3% to 5% reduction in weight. Physical
activity (PA) is recommended as a component of weight
management for prevention of weight gain, for weight loss, and for prevention of
weight regain after weight loss. In 2001, the
American College of Sports Medicine (ACSM) published a Position Stand that
recommended a minimum of 150 min.wk of moderate-intensity
PA for overweight and obese adults to improve health; however, 200-300 min.wk
was recommended for long-term weight loss. More recent
evidence has supported this recommendation and has indicated more PA may be
necessary to prevent weight regain after weight loss. To
this end, we have reexamined the evidence from 1999 to determine whether there
is a level at which PA is effective for prevention of
weight gain, for weight loss, and prevention of weight regain. Evidence supports
moderate-intensity PA between 150 and 250 min.wk to
be effective to prevent weight gain. Moderate-intensity PA between 150 and 250
min.wk will provide only modest weight loss. Greater
amounts of PA (>250 min.wk) have been associated with clinically significant
weight loss. Moderate-intensity PA between 150 and 250
min.wk will improve weight loss in studies that use moderate diet restriction
but not severe diet restriction. Cross-sectional and
prospective studies indicate that after weight loss, weight maintenance is
improved with PA >250 min.wk. However, no evidence from
well-designed randomized controlled trials exists to judge the effectiveness of
PA for prevention of weight regain after weight
loss. Resistance training does not enhance weight loss but may increase fat-free
mass and increase loss of fat mass and is
associated with reductions in health risk. Existing evidence indicates that
endurance PA or resistance training without weight loss
improves health risk. There is inadequate evidence to determine whether PA
prevents or attenuates detrimental changes in chronic
disease risk during weight gain.
From NCBI: http://www.ncbi.nlm.nih.gov/
* Bone Density Comparisons in Male Competitive Road Cyclists and Untrained
Controls
Low bone mineral density (BMD) has been documented in endurance-trained runners;
however, the bone status of cyclists is unclear.
PURPOSE:: The purpose of this study was to compare total body, lumbar spine, and
dual proximal femur BMD in male competitive road
cyclists (n = 32) and in age- and body mass-matched controls (n = 30). METHODS::
The cyclists had an average of 9.4 yr of racing
experience and trained 7-22 h.wk. BMD was measured using dual energy x-ray
absorptiometry (DXA; GE Lunar Prodigy, v. 6.70.021).
Calcium intake was estimated from a food frequency questionnaire. Resting serum
total and free testosterone levels were measured by
RIA (Diagnostic Systems Laboratory). RESULTS:: There were no significant
differences (P > 0.050) between the cyclists (CYC) and the
controls (CON) for age, height, body mass, or testosterone levels. CYC had
significantly (P < 0.050) lower percent body fat and
higher bone-free lean body mass than the CON. Calcium intake for CYC was
significantly higher (P < 0.050) than for the CON group
(1557 +/- 132 vs 1098 +/- 69 mg.d). Anterior-posterior spine (L2-L4) and lateral
spine (LS) BMD (g.cm) were significantly lower (P <
0.050) for CYC (L2-L4 = 1.165 +/- 0.023 g.cm; LS = 0.781 +/- 0.025 g.cm) than
for CON (L2-L4 = 1.246 +/- 0.028 g.cm; LS = 0.911 +/-
0.027 g.cm). Based on t-scores (SD from the young adult reference population
mean), 9% of CYC and 3% of CON were classified as
osteoporotic, whereas 25% and 10% of CYC and CON, respectively, were osteopenic.
CONCLUSIONS:: Our findings indicated that male
cyclists had lower spine BMD than controls, which was not associated with group
differences in testosterone. Future studies are
needed to elucidate the underlying mechanisms for low bone mass in cyclists.
From NCBI: http://www.ncbi.nlm.nih.gov/
* This Week in Running:
10 Years Ago- Richard Limo (KEN) won the Cross International Zornotza (ESP)
10.8K by a nose over
Benjamin Limo (KEN), both were given the same time. Hailu
Mekonnen (ETH) was one
second back in 3rd. Getenesh Wami (ETH) had a one second margin
over Zhara Ouaziz
(MAR), the pair having more than a 20 second margin over the
field
20 Years Ago- Pat Porter (USA) won the first edition of the Senior Bowl
(AL/USA) 10K in 29:47.
Mark Curp (USA) and Bruce Bickford (USA) followed up with 29:54
and 30:44 respectively.
Lisa Rainsberger-Weidenbach (USA) won the women's race by a wide
margin over Francie
Larrieu (USA), 34:14 to 35:33. This race moved to a November
date after the second edition
and held its last (19th) running in 2006.
30 Years Ago- John Cain (ENG) won the Micham (ENG) 25K in 1:17:08. Guy Ogden
(ENG) and Colin Moxsom
(ENG) rounded out the top three with 1:19:08 and 1:19:48
respectively. Gillian Horovitz
(ENG) won the women's race in 1:34:07 with Margaret Lockley (ENG)
in 2nd with 1:35:20.
This race made it to its 50th running in 2001 and then died.
40 Years Ago- Tom Bache (USA) won the 5th edition of the Mission Bay (CA/USA)
Marathon in 2:30:32.1.
Robert Deines (USA) and Martins Ande (NGR) were 2nd and 3rd with
2:32:55 and 2:34:33.
This race had 98 finishers, making it one of the 20 largest
marathons in the world for 1969.
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.




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

January 16, 2009:
Standard Chartered Dubai Marathon - Dubai, UAE

January 17, 2009:
St. Pete Beach Classic 5K / 10K - St. Pete Beach, FL

January 18, 2009:
Chevron Houston Marathon - Houston, TX
USA Men's & Women's Half-Marathon Championships

Maui 15K / 5K - Lahaina, HI

P. F. Chang's Rock 'n' Roll Arizona Marathon - Phoenix, AZ

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


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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