A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES. The Runner's and
Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and health issues. The
opinions expressed in the articles referenced by the
Digest are the opinions of the writers and not necessarily those of the Runner's
Web. Visit the Runner's Web at
http://www.runnersweb.com The site is updated multiple times daily. Check out
our daily news, features, polls, trivia, bulletin
boards and more. General questions should be posted to one of our forums
available from our FrontPage.

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

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

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.

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

5. Goodlife Fitness Toronto Marathon - October 18, 2009
Register before the end of this month for the Marathon, Half Marathon, or 5k and
save $$. Fees increase March 1st!
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.
http://www.trainingpeaks.com/

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. 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/

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

10. 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
Google WITHOUT AN INVITATION at: www.gmail.com

Race Directors: Advertise your event on the Runner's Web.
For more information:
http://www.runnersweb.com/running/rw_advertising.html
You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.

NEW THIS WEEK:

The book "The Runner's Guide to the Meaning of Life: What 35 Years of Running
has Taught Me About Winning, Loving, Happiness,
Humility, and the Human Heart" is available FREE as a download from
MindsetTriathlon.com.
http://www.mindsettriathlon.com/product_info.php?products_id=1158&it=1#previews

FRS Healthy Energy Drink - Free Trial
http://www.anrdoezrs.net/click-1452277-10571944

Get Free Shipping with a Purchase of $60 or more from March 13th through March
15th. No promo code necessary! Hurry and get a chance
to save before this fantastic offer ends!
http://click.linksynergy.com/fs-bin/click?id=vVGS2V*0iZg&offerid=139837.10000196\
&type=3&subid=0

The Emilie Mondor Memorial 5K Race for Women - June 20, 2009
Register before March 15, 2009 and get a 10% discount.
http://www,emiliesrun.com

Event directors, add your event to our Event Calendar 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 2,492 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe at:
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

* BREAKSWEAT.TV
We have partnered with Breaksweat TV to provide us with video content.
Simply Sports Media is part of a large group called Simply Media, which operates
more than 25 digital TV channels, including 6 on
satellite and cable. Simply Media has developed and continues to expand on
premium content for TV, web, mobile, captive Audience
Networks, and IPTV.
Breaksweat.tv was recently launched to provide instant access to premium video
content covering outdoor sports. The innovative
online channel uses a system called, Brightcove to continually and seamlessly
deliver content to its users, whilst providing
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 ONE personal posting this week.
Hi there,
I have a baby store called - The Baby Boutique - www.boutiqueyourbaby.com . We
are based out of Kitchener Ontario and currently have
2 specials that may be of interest to your members. We are a certified retailer
for Baby Jogger - http://www.babyjogger.com/ . Baby
Jogger specializes in high quality jogging / running strollers and bike
trailers.
Once a year Baby Jogger offers retailers a great discount to clear out their
remaining stock. This year we were able to get great
savings on the following items:
Double Performance Jogging Stroller -
http://babyjogger.com/performancedouble.htm
This is a high performance double jogging stroller that is specifically designed
for runners.
This stroller typically retails for $899, we are selling them at $479 + tax
while our supplies last.
Tailwind Double Bike Trailer - http://babyjogger.com/tailwind.htm
This is a very well built bike trailer.
At the beginning of 2008 this trailer was retailing for 697$, we are selling
them at $339 + tax while our supplies last.
Julie Evans
1-877-868-7360


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Athletes, pause before you pill pop
2. Enlyten Sports Strips Used To Keep Players Hydrated In Six Over-time Game
3. Fatigue-Defying Strategies for the Marathon
4. High-impact exercise may be best bone-builder
5. Fixing Damaged Knees
Biomedical Engineers 'Arm' Surgeons For Highly Precise Knee Resurfacing With
Robot.
6. Training Tip - Taking on the early season
Enhance your preparation for the coming season.
7. Beating the Band
New Treatment for IT Band Syndrome Yields Results.
8. The Right Way to Warm Up
Coach Jay Johnson explains how to really get ready to race.
9. Study sheds light on exercise after heart attacks
10. Moderate-protein diet may beat high-carb diet
11. Off The Oval
Getting race-ready without a track.
12. Dr. Gabe Mirkin's Fitness and Health E-Zine
13. Optimum Running Speed Is Stride Toward Understanding Human Body Form
14. How Good is the 'Bod Pod'?
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"What is you all-time personal best marathon time?"

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 injuries (conditions) have you had:
Answers Percent
1. Patellofemoral Syndrome 10%
2. Pulled Hamstring 11%
3. Iliotibial Band Syndrome 16%
4. Shin Splints 15%
5. Stress Fractures 9%
6. Exercise Induced Compartment Syndrome 5%
7. Achilles Tendonitis 11%
8. Plantar Fasciitis 11%
9. Hip Bursitis 5%
10. Mononucleosis 6%


FIVE STAR SITE OF THE MONTH: MileSplit.us
The Nations' Premier High School T&F/XC Network.
MileSplit US is the nation's premier network for high school track & field and
cross country. We believe that the heart of the sport
is on a local, grassroots level. By facilitating the publishing and business
process for our state webmasters, we are able to
provide in depth state-by-state coverage of the sport. At the same time, these
state portals feed content into a national database
allowing us to provide an unprecedented depth of coverage on the national level
as well.
Designed around powerful proprietary database software that unites all of the
important aspects of covering the sport--results,
rankings, articles, videos, photos, podcasts, statistics, etc--MileSplit US is
the only online publisher in the sport with the tools
to provide a high level of timely and comprehensive nationwide coverage.
MileSplit was founded in 2000 by then college sophomore Jason Byrne. It has
continued to grow over the years, incorporating and
adding Don Rich and Fred Finke to the corporate team in 2004. MileSplit has a
partnership with Universal Sports (formerly WCSN),
which serves as its sales team for its national advertising inventory.
MileSplit, Inc. is a privately held Florida corporation. Its primary offices and
datacenter are located in Greater Orlando, Florida.
Additional servers are located just outside of New York City. MileSplit has a
team of staff and affiliates located around the
country. We encourage your questions, sponsorship and investment inquiries.
Visit the website at:
http://www.milesplit.us

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

BOOK/VIDEO/MOVIE OF THE MONTH: Out of Nowhere: The Inside Story of How Nike
Marketed the Culture of Running
By Geoff Hollister
How does a boy from a small Oregon farm town get swept up in the politics of his
chosen sport? Out of Nowhere takes the reader along
on Geoff Hollister's 33 year journey at the center of Nike, the company that
would change not only the world of athletic shoes and
apparel but the business of sport itself.
Nike began with a handshake and a few hundred dollars passed between Phil Knight
and legendary track coach Bill Bowerman. Hollister
was coached by him at the University of Oregon and was Bowerman's pick as Nike's
third employee. Before he had even graduated
Hollister began selling shoes out of the trunk of his car for Blue Ribbon
Sports, the company that became Nike.
Out of Nowhere provides an inside look for the entrepreneur, from someone who
experienced the humble beginnings, lived and breathed
the first 33 years of Nike, now the largest sports and fitness company in the
world. Hollister takes you on the rollercoaster ride
of success and failure.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/184126234X/runnersweb/102-0182896-9006569\
?v=glance&s=books

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. Athletes, pause before you pill pop:
Alex Hutchinson draws on the latest research to answer your fitness and workout
questions in this biweekly column on the science of
sport.
Last summer, researchers at the Salk Institute for Biological Studies in
California made a splash by announcing an exercise pill
that allowed mice to gain the benefits of vigorous exercise - all without
setting a paw on their exercise wheels. That era hasn't
yet arrived for humans, but strolling down the aisle of any drugstore makes it
clear that we're very interested in pills whose
claims include faster, higher and stronger.
With a few exceptions, if you're eating a healthy, balanced diet, there's very
little evidence that any (legal) pill you pop will
make you a better athlete. But there's hope: New research is constantly
emerging, as the links between nutrition and physical
activity become clearer. In the first part of a two-part series, we look at the
hard data behind some currently popular supplements.
OMEGA-3 FATTY ACIDS
Used for: Endurance
The Claim:
Omega-3 fatty acids are found in fish such as salmon and tuna and (in a less
usable form) in plants such as flax and canola. Because
they have well-established effects on the cardiovascular system, researchers
have hypothesized that they should improve endurance.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/story/RTGAM.20090313.wljockology13/BNStor\
y/Front/


2. Enlyten Sports Strips Used To Keep Players Hydrated In Six Over-time Game:
March 13, 2009, NCCA Men's Basketball, New York, Syracuse and Connecticut . Two
of the Big East's top teams for the past 20 years,
staged a game for the ages on Thursday night and into Friday morning here at
Madison Square Garden.
Regulation time wasn't enough for these two rivals as they played into overtime
and well past midnight in a classic battle. It took
six overtimes; 30 extra minutes of incredible nonstop action , before Syracuse
finally outlasted UConn for a 127-117 victory.
The Syracuse trainer Brad Pike had a difficult job to keep his players hydrated.
To help him with this task he gave the players
Enlyten Electrolyte Strips. The players pressed the strips in their checks and
gums to help them hydrate.
The strips are Fast & Efficient: Recent studies indicate that delivery through
the buccal mucosa region may deliver double the
bio-availability of active ingredients at more than two to three times the rate
of absorption, compared with products that rely
exclusively on digestion through the GI tract.
Enlyten Electrolytes Strips are designed to provide your body with much needed
electrolytes prior to and during exercise to promote
optimal physical performance. They help maintain proper electrolyte balance
which is essential for proper hydration as well as
muscle and nerve function. Electrolytes plus strips provide an active lifestyle
with essential electrolytes and antioxidants via one
of the most technologically advanced delivery systems available today!
More...from Village Soup at:
http://waldo.villagesoup.com/sports/story.cfm?storyID=150021


3. Fatigue-Defying Strategies for the Marathon:
The spring marathon season is kicking into full-swing, which reminds me that
this race depends on mental strategizing (for success)
more than any other popular race distance. You can burn a 5K without thinking,
but in the marathon pensiveness is always going to
come to the fore at some point, and it can hurt you or help you as you negotiate
those 26.2 miles. The right mental mind-set for the
marathon revolves around what I like to call FFRR & DSD - Focus, Fatigue-Relief,
Relaxation, and Doing Something Different.
Focus: There are times during the race when fatigue seems overwhelming and
thoughts are turning negative. At these points, total
focus on the act of running becomes paramount. Yes, running becomes one foot
forward, then the other, then the other, and so on, and
the only conscious thoughts permitted are the ones associated with controlling
gait. Thinking about how far you still have to run is
verboten. Thinking about how bad your muscles feel is arrested in its tracks.
Thinking about how terrible your chest is feeling is
ended. The mind becomes totally transfixed by the process of controlling
movement in a smooth and coordinated way. One step, then
the next, then the next, and one continues to cover ground without any worries
about how fast one is going, how far it is to the
finish line, how soon one will get to the next rest stop, etc. You become an
animal out there, an animal in motion and nothing more.
You suddenly are thrilled that all thoughts are completely purged from your mind
and that you are exhilarating in movement and
nothing else. Your mind is totally pure for the first time in a long while, with
no distracting thoughts, no doubts.
More...from the Educated Runner at:
http://www.educatedrunner.com/Blog/tabid/633/articleType/ArticleView/articleId/3\
67/FatigueDefying-Strategies-for-the-Marathon.aspx


4. High-impact exercise may be best bone-builder:
Men who want to keep their bones strong may want to add running to their
exercise routine, new research suggests.
In a study of 42 athletic men ages 19 to 45, researchers found that running
seemed to have even bigger benefits for bone mass than
strength training did. Both runners and weight trainers had greater bone density
in the spine compared with road cyclists, but much
of the benefit in weight trainers seemed to stem from their greater muscle mass.
In contrast, running appeared to build bone density regardless of the men's
muscle mass.
"The results of the study confirm that both resistance training and high-impact
endurance activities increase bone mineral density,"
senior researcher Pamela S. Hinton, an assistant professor at the University of
Missouri in Columbia, said in a news release from
the university.
"However," she added, "high-impact sports, like running, appear to have a
greater beneficial effect."
Hinton and her colleagues report the findings in the Journal of Strength and
Conditioning Research.
Bone is living tissue that reacts to exercise by becoming stronger.
Exercise that forces the body to work against gravity -- like running, jumping
and weight training -- is most effective. In
contrast, low- impact activities, such as cycling or swimming, put relatively
little stress on the bones.
In this study, cyclists generally had the lowest bone density at all body sites
measured. That sports-related difference did
diminish once Hinton's team factored in the men's muscle mass; in general, as
muscle mass -- or body weight -- increases, bone mass
does as well.
However, even with muscle mass considered, weight trainers
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE52B6RR20090312


5. Fixing Damaged Knees:
Biomedical Engineers 'Arm' Surgeons For Highly Precise Knee Resurfacing With
Robot.
Biomedical engineers developed a robotic arm to very precisely resurface the
knee before replacing it. In order to do this, a 3-D
image of the knee is generated, providing a live-action view of the knee during
surgery. A stereo camera system constantly updates
surgeons on the location of the diseased portion of the knee--this keeps the
healthy parts untouched. Visual alarms and artificial
resistance tell the surgeons when they are too close to healthy parts. After the
resurfacing is done, the implant is placed.
More than 15 million Americans have osteoarthritis in their knees, and about
600,000 of them could be helped by a partial knee
replacement. A new way to fix arthritic knees that uses robots and computers is
helping patients walk out of the hospital the same
day of surgery.
Once an avid runner, Harvey Saff was surprised when he was sidelined with knee
osteoarthritis.
"It felt like a knife going right through me," said Saff. "That's the only
description that can aptly describe it."
Saff got relief with a knee resurfacing system developed by a biomedical
engineering team led by Rony Abovitz.
More...from Science Daily at:
http://www.sciencedaily.com/videos/2009/0107-fixing_damaged_knees.htm


6. Training Tip - Taking on the early season:
Enhance your preparation for the coming season.
By Lance Watson
Ask 10 athletes and coaches about how one should prepare for next season and
odds are you will get 10 completely different answers.
Some will tell you to begin preparation only after an extensive "off-season,"
where you do very little training and allow your body
to recover with a month, or even more, of time off. Others will tell you the
precise opposite. Others will advocate a position
somewhere in between.
No off-season
I advocate that there is no "off-season," just varied levels of training that
allow you body to actively recover. This allows you to
maintain a level of conditioning without slipping into a fitness valley, which
takes an extended period of time to climb out of.
While a great number of athletes start with sprint races and work their way up
to longer distances, if you have already raced long
course (1/2 IM or IM), now is the time to evaluate your racing goals. What type
of racing suits you? Do you have the time to devote
to longer races? Maybe you are better at racing shorter triathlons such as
international- or sprint-distance. Once you have
established the type of triathlons you should be racing, it is time to set your
goals. Be sure to pick only one or two "A" priority
races; these will be your most important events. Then, pick "B" and "C" races --
less important events that will help prepare you
for the key races.
More...from TriSeries.ca at:
http://triseries.ca/news_article.php?id=95


7. Beating the Band:
New Treatment for IT Band Syndrome Yields Results.
Iliotibial band syndrome (ITBS) can be a debilitating injury to a runner. The IT
band, as it is more commonly known, can become so
painful that a runner is unable to train at all. Mark Fadil, the Director of
Sports Medicine Institute International (SMI) in Palo
Alto, CA, knows this injury both personally and professionally. As a high-school
senior, Fadil won the New York state 3,200m
championship in 9:10. After one successful collegiate year, Fadil developed pain
on the outside of his knee on the fourth day of his
sophomore year. He was diagnosed with IT band syndrome and, even though he was
receiving regular treatment-including NSAIDs,
ultrasound, stretching, and two cortisone injections-the pain progressed to the
point that he could not even run a mile. Nine months
later, he turned to physiotherapist Gerard Hartman, and after 11 days of deep
tissue massage, stretching, and strengthening, he was
able to train again, finishing his career at Stanford as a team captain with an
8:50 best in the 3,000m steeplechase.
What It Is, What It Does, What Goes Wrong
The IT band begins in the hip as the tensor fascia latae muscle and has
attachments at the origin from three different muscles: the
gluteus medius, gluteus minimus, and vastus lateralis. The muscle becomes a
fibrous band of tissue as it progresses down the thigh,
then crosses the knee joint, and inserts along the lateral (outside) portion of
the patella (knee cap) and into the tibia (shin)
bone on a bump known as Gerdy's Tubercle.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=3528


8. The Right Way to Warm Up:
Coach Jay Johnson explains how to really get ready to race.
A half century ago a coach named Arthur Lydiard was conducting experiments, with
himself as the lone subject, with the simple
purpose of figuring out the best method to train distance runners. By the 1960
Olympics his athletes were the talk of the track and
field world, confirming the efficacy of his training method. Lydiard's view on
pre-race warm-ups were simple, as he states in
Running the Lydiard Way (p.85-86):
"The main reasons are: 1) to raise blood circulation to a pulse rate near 130 to
140 beats a minute, so that you don't have to 'go
through the gears' in your race; and 2) to raise the body temperature and loosen
up the muscles so they can function more
efficiently, reducing the risk of pulling a muscle or straining a tendon."
I share this a preface because, at the most elemental level, the modern warm-up
is no different than Lydiard's; the warm-up needs to
prepare the body metabolically for the race/workout as well as prepare the body
neuromuscularly for the race/workout. That said, the
warm-ups I assign athletes look much different than the "old model."
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=15924


9. Study sheds light on exercise after heart attacks:
Exercise helps people recover after a heart attack but the benefits vanish when
the workouts stop, Swiss researchers said on Monday.
Blood vessel function improved after four weeks of exercise among people who
exercised, but the findings published in the journal
Circulation suggest that long-term and continuing physical activity is key to
preventing another heart attack.
The Swiss team looked at 209 people who had survived a heart attack to gauge the
effects of different types of exercise and what
happened when people stopped regular physical activity.
Volunteers were assigned to receive training in aerobic exercise, resistance
workouts to build strength, a combination of the two,
or no exercise at all.
After four weeks, blood vessel function in the three exercise groups improved
regardless of the type of exercise, the researchers
said. There were no improvements among the men and women who did not work out.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE52F79I20090316


10. Moderate-protein diet may beat high-carb diet:
People lose weight when they cut calories, but a diet with some extra protein
may be especially effective at trimming body fat and
improving blood fats, a new study suggests.
Researchers found that over one year, a moderate-protein diet was better than a
standard high-carbohydrate, low-fat diet at helping
overweight adults shed body fat. What's more, it had greater benefits when it
came to boosting "good" HDL cholesterol and lowering
triglycerides, a type of blood fat that contributes to clogged arteries.
The findings, reported in the Journal of Nutrition, suggest that trading in some
carbs for protein may do dieters good.
For the study, 130 overweight adults were randomly assigned to one of two
calorie-restricted diets: the commonly recommended
higher-carb diet, with about 15 percent of calories coming from protein, 55
percent from carbohydrates and 30 percent from fats; or
a moderate-protein diet where 30 percent of calories came from protein --
including lean meat, low-fat dairy and nuts -- while 40
percent came from carbs, and 30 percent from fats.
All participants were given menu plans and attended weekly meetings with a
dietitian to help them stick with their new lifestyle.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE52H4LX20090318


11. Off The Oval:
Getting race-ready without a track.
At some point, most serious runners turn to the track. Tracks are fantastic
gauges for pace and good places to conduct time-specific
workouts. And, for the most part, they are ubiquitous. But what happens if the
nearest track is too far away? How can you best
prepare for a race when you can't get to a track?
You may be surprised to learn that some of the world's fastest runners train off
the track. The 2004 New York City Marathon
Champion, Hendrick Ramaala of South Africa, has run the same 3.5K loop near the
Johannesburg Zoo for more than 10 years. His speed
work entails 1,000-meter repeats along the loop.
Another example of an elite runner training off the track is Joe LeMay. In the
mid 1990s, LeMay was one of America's top distance
runners, placing second in the 1996 Olympic trials 10,000m and running a 2:13
marathon. He avoided the track for a great part of
his training, opting to run a lot of his workouts on the roads, because track
workouts took more out of him and were a challenge to
fit into his schedule. (LeMay worked a full-time office job with a long commute
throughout his elite running career.)
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=15984


12. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Lack of Thyroid Hormones Explains Why Some People Cannot Lose Weight
Diets rarely help people to lose weight permanently, so exercise gives you your
best chance to lose excess weight and keep it off.
However, some people cannot lose weight, no matter how much they exercise.
Researchers at the University of Pittsburgh showed that
overweight people who do not lose weight when they follow an exercise program
are likely to suffer from low thyroid function, and
therefore should be able to lose weight if they take thyroid hormones (Medicine
& Science in Sports & Exercise, February 2009). I
think this is a very important study so this issue of the eZine is a little
longer than usual.
When you eat, blood sugar levels rise. Your pancreas responds by releasing
insulin into your bloodstream which drives sugar into
cells where it can be used for energy. As you gain weight, fat cells fill with
fat. This blocks insulin receptors so your cells
cannot respond adequately to insulin and blood sugar rises to higher levels.
This causes your pancreas to release even more insulin.
Too much insulin can harm you. It acts on your brain to make you hungry, eat
more and gain more weight. It constricts the arteries
leading to your heart to cause heart attacks.
As I explained last week, muscles become extraordinarily responsive to insulin
when you exercise so you need far less insulin to
drive sugar from your bloodstream into cells. Insulin levels go way down with
exercise, but the effect gradually tapers off in
about 18 hours. So you have to exercise every day to maintain the benefit of
lowered insulin levels, and overweight people who
exercise every day usually lose weight.
However, some overweight people cannot lose weight no matter how much they
exercise. This study shows that many of these people
have low thyroid function which prevents the cells from responding to insulin
and drives both insulin and blood sugar to very high
levels.
Doctors do not diagnose low thyroid function by measuring thyroid hormone
levels. Instead, they do a blood test called TSH that
measures the brain's response to thyroid hormone
levels. The brain produces TSH to stimulate the thyroid gland to make more
thyroid hormone. TSH rises to high levels when the
brain senses that there is not enough thyroid hormone in the body.
For many years, doctors have argued among themselves whether to treat people who
have normal levels of thyroid hormones and very
high levels of TSH (called subclinical hypothyroidism). This exciting new study
shows that people who have high levels of TSH but
have normal levels of thyroid hormone have muscles that do not respond to
insulin adequately when they exercise. This means that
they develop high levels of insulin and blood sugar, become
overweight, diabetic, and often die of heart attacks.
If you are person who has extreme difficulty losing weight, ask your doctor to
draw a blood test called TSH. If it is above 3.0, you
probably will benefit from taking thyroid hormone. However, you must be careful
not to take too much because overdoses of thyroid
cause osteoporosis. Your thyroid dose should be adjusted to keep your TSH
values between 0.3 and 3.0.
* Muscles and Diet
Many body builders and weight lifters are overly concerned about what they eat
and what food supplements they take. If you want to
grow larger and stronger muscles, you should concentrate on lifting weights, but
you can help muscles grow larger by understanding
how what you eat affects how you recover from hard exercise. Just exercising
will not make you strong and it will not help you to
grow large muscles. If exercise made you strong, marathon runners would have the
largest muscles. The only stimulus to make muscles
larger and stronger is to stretch them while they contract. When you lift a
heavy weight, your muscles start to stretch before they
start to contract. This tears the muscle and causes soreness on the next day and
beyond. If you rest and let the muscle heal, it
will be stronger than before you stretched it lifting weights.
This training principle of stress-and-recover is so strong that you can enlarge
a muscle by lifting weights even if you are fasting,
losing weight and all your other muscles are getting smaller. In one study,
obese, un-athletic women were instructed to restrict
food and lift weights. They averaged a weight loss of more than 35 pounds in
three months and gained a lot of muscle.
Training for sports is done by taking a hard workout and then having sore
muscles on the next day. Then you take easy workouts or
you take off until the muscle soreness disappears. You improve by taking hard
workouts and your muscles grow and heal while you
recover on your easy days. Of course, if you could recover faster from a hard
workout, you could do more work and be a better
athlete. Scientists have known for years that you recover faster by eating
carbohydrates immediately after you finish your hard
workout (2). New studies show that eating extra protein on the day that you take
hard workouts helps you recover even faster. Eating
extra protein reduces muscle damage during hard exercise (3). Eating
carbohydrates along with a protein building block called
leucine helps you to recover even faster (4).
Chronic muscle fatigue in athletes is associated with low blood levels of amino
acids, the building blocks of proteins (1). The
sooner you eat protein after you finish your hard workout, the quicker you will
recover. The benefits of eating protein soon after
you lift weights does not apply just to elite athletes. A study from the
University of Arkansas shows that eating meat helps older
people grow large muscles when they also lift weights. Muscles are made
primarily from protein building blocks called amino acids.
Muscles heal from a hard workout when amino acids and other nutrients travel
from your bloodstream into the muscles. Eating food,
particularly protein, immediately after you finish your workout helps muscles
heal faster. This study shows that men between the
ages of 51 and 69 recover faster and grow larger muscles when they include meat
than when they eat only dairy, fruits, vegetable,
whole grains, beans, seeds and nuts (5).
1) JE Donnelly, T Sharp, J Houmard, MG Carlson, JO Hill, JE Whatley, RG Israel
American Journal of Clinical Nutrition OCT 1993;58(4)
.
2) KJ Kingsbury, L Kay, M Hjelm. Contrasting plasma free amino acid patterns in
elite athletes: association with fatigue and
infection. British Journal of Sports Medicine 32: 1 (MAR 1998):25-32.
3) Nancy Rodriquez. The Journal of Nutrition July, 1999.
4) Hayward R et al. Effects of dietary protein on enzyme activity following
exercise-induced muscle injury. Med Sci Sprts Exerc.
March, 1999. 31(3):414-420.
5) WW Campbell, ML Barton, D CyrCampbell, SL Davey, JL Beard, G Parise, WJ
Evans. Effects of an omnivorous diet compared with a
lactoovovegetarian diet on resistance-training-induced changes in body
composition and skeletal muscle in older men. American
Journal of Clinical Nutrition, 1999, Vol 70, Iss 6, pp 1032-1039.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


13. Optimum Running Speed Is Stride Toward Understanding Human Body Form:
Runners, listen up: If your body is telling you that your pace feels a little
too fast or a little too slow, it may be right.
A new study, published online March 18 in the Journal of Human Evolution, shows
that the efficiency of human running varies with
speed and that each individual has an optimal pace at which he or she can cover
the greatest distance with the least effort.
The result debunks the long-standing view that running has the same metabolic
cost per unit of time no matter the speed - in other
words, that the energy needed to run a given distance is the same whether
sprinting or jogging. Though sprinting feels more
demanding in the short term, the longer time and continued exertion required to
cover a set distance at a slower pace were thought
to balance out the difference in metabolic cost, says Karen Steudel, a zoology
professor at the University of Wisconsin-Madison.
However, Steudel and Cara Wall-Scheffler of Seattle Pacific University have now
shown that the energetic demands of running change
at different speeds. "What that means is that there is an optimal speed that
will get you there the cheapest," metabolically
speaking, Steudel says.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/03/090319142411.htm


14. How Good is the 'Bod Pod'?
Body Composition - Fat Measurement: How Good is the 'Bod Pod'?
Athletes from a variety of different sports feel the need to monitor their body
composition. Resistance-trainers, for example, check
weight changes and percentage body fat on a regular basis to ensure that the
gains they make are in the form of lean mass rather
than fat; endurance athletes are often concerned about potential gains in fat
weight because it can reduce maximal aerobic capacity
and impair movement efficiency; athletes in power sports like volleyball and
tennis worry that excessive fat will interfere with
their ability to jump explosively or get to the ball quickly and some athletes
intent on losing weight need to make sure that they
don't lose muscle mass along with fat tissue. All such athletes would welcome a
reliable and user-friendly method of assessing body
composition.
Hydrostatic weighing is considered the 'gold standard' in this respect, but it
is neither problem-free nor easy to use. The repeated
underwater submersions (and corresponding maximal exhalations) required for this
technique have proved troublesome for athletes,
while many coaches find it hard to measure hydrostatic weights accurately, which
requires a significant amount of technical
expertise.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/how-good-bod-pod-49


15. Digest Briefs:
*Exercise: A Pace for Fitness: 100 Steps a Minute
A journey of a thousand miles may begin with a single step, but even if you take
just 2,999 more within half an hour, you may be on
the road to fitness.
A new study finds that people who walk to keep in shape can achieve the right
intensity if they take at least 100 steps a minute.
The researchers, led by Simon J. Marshall of San Diego State University,
equipped volunteers with pedometers that counted their
steps as they worked out on treadmills at different speeds. They also measured
the participants' heart rates.
A pace of 100 steps a minute or more, they calculated, was enough for the
workout to be considered of moderate intensity. The study
appears in The American Journal of Preventive Medicine.
The researchers noted government recommendations that people engage in
moderately intensive activity for at least 150 minutes a
week, which can be accomplished with five 30-minute sessions.
The problem with pedometers is that while they can give a rough measure of the
distance traveled, they cannot show how hard someone
is working. But they can be helpful if people use them to count their steps and
set a goal of walking 3,000 steps or more in half an
hour, the researchers said. They cautioned, though, that the method was still an
imperfect measure of how hard the workout was.
* Add Intensity to Workouts
By Jason Gootman, USAT Certified Coach
Make sure your long workouts feature portions at race intensity. This will help
you prepare for your race physically, mentally, and
emotionally. You'll be very specifically prepared for exactly what your race
will feel like. You can't go slow in your workouts and
expect to go fast in your races.
Jason Gootman is a USAT Certified Coach, Co-Director of Tri-Hard Endurance
Sports Coaching and a Certified Strength and Conditioning
Specialist. Visit Tri-Hard Endurance Sports Coaching online at www.tri-hard.com.
* This Week in Running
10 Years Ago- Salah Hisou (MAR) won the 67th edition of the Cinque Mulini
Crosscountry (ITA) 11K,
defeating John Cheruiyot Korir (KEN) by 14 seconds. Sergey Lebed
(UKR) was another
three seconds back. Anita Weyermann (SUI) won the women's 5K by
five seconds over
Margaret Okayo (KEN) with Fatima Yvelain (FRA) way back in 3rd
(53 seconds behind
Okayo).
20 Years Ago- John Treacy (IRL) won the 12th edition of the Azalea Trail
(AL/USA) 10K in 28:17,
well ahead of Mauricio Gonzalez (MEX) and Rob deCastella (AUS) at
28:33 and 28:35
respectively. Wendy Sly (ENG) had a similar margin over Judi St
Hilaire (USA),
32:15 to 32:32. Ruth Partridge (ENG) took 3rd in 32:44.
30 Years Ago- Duncan Macdonald (USA) won the 2nd edition of the San Jose
Mercury News (CA/USA) 10K
in 29:14. Olympic marathoner Don Kardong (USA) was 2nd in 28:19
and Ben Wilson (USA)
was 3rd in 29:45. Roxanne Bier (USA) won the women's race in
35:17. This race appears
to have died after the 2006 running (just faded away).
40 Years Ago- Kimio Otsuka (JPN) won the 17th edition of the Chunichi
(Toyohashi JPN) Marathon in
2:18:45. Kunio Fujita (JPN) and Naoyuki Sato (JPN) rounded out
the top three with
2:20:38 and 2:24:57 respectively. This race held its 57th
running this year.
50 Years Ago- Antonio Ambu won the Italian Crosscountry Championships held in
Grosseto ITA.
60 Years Ago- George Bromley (NZL) defeated Arthur Lydiard (NZL) for the New
Zealand marathon title,
2:40:05.6 to 2:40:48.
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)

March 21, 2009:
Canyonlands Half Marathon - Moab, UT

SunTrust National Marathon - Washington, DC

March 21-22, 2009:
Yuengling Shamrock Sportsfest - Virginia Beach, VA

March 22, 2009:
Kaiser Permanente Pasedena Marathon - Pasedena, CA

Rome Marathon - Italy

Tokyo Marathon - Japan
June 20, 2009:
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON

August 15-23, 2009:
World Athletics Championships - Berlin, Germany

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

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