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.
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7. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run GoodLife Fitness - Coed or Women's Only Visit
www.GoodLifeFitness.com today to receive 3 FREE Visits! Your 3 FREE visits
include: . A Visual Fitness Planner Consultation . Fit
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all of our world-class Group EXercise classes . A copy of Living the Good Life
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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/

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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:
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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:

It's The Sports Bra Sale at ChampionUSA.com! All Bras are $19.99 and up! Valid
Through April 27th.
http://click.linksynergy.com/fs-bin/click?id=vVGS2V*0iZg&offerid=139837.10000200\
&type=3&subid=0

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!
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&type=3&subid=0

The Emilie Mondor Memorial 5K Race for Women - June 20, 2009
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
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

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

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

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

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

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

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

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

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Iron to Gold
Low iron levels can affect your running performance. Here are some strategies to
help you get enough iron in your diet.
2. It’s Time to Make a Coffee Run
Caffeine is one of the few performance enhancers that are not banned by the
World Anti-Doping Agency, and studies have proved that it does work in athletes'
favor.
3. Sifting Through the Sugars – The good, the bad, and the ugly
4. Moderate drinking may help build bone density
5. Race Day Nutrition
6. Turning to the Pros
Whether you are a ten-time marathoner or just looking to get into running for
the first time, finding a coach can offer up some great benefits.
7. Fuelling for the Long Run
8. Red meat raises risk of all kinds of death: study
9. What Seneca Would Say about Marathon Frustrations
10. Gains From Exercise After Heart Attack Are Lost if Exercise Stops
11. Developing Your Junior Athlete
12. Body and The Machine
13. Sportsmedicine: Tarsal Tunnel Syndrome
Discover the causes behind Tarsal Tunnel Syndrome plus the correct treatment and
prevention strategies
14. Rub You The Right Way: Massage for Runners
Do you know how to unwind? iRun answers your most pressing questions about how
to loosen up.
15. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Should there be an age restriction for the marathon?"
No restriction
12+
14+
16+
18+
21+

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:
"What is you all-time personal best marathon time?"
What is you all-time personal best marathon time?
Answers Percent
1. Never run one 13%
2. Sub 2:20 7%
3. 2:20 to 2:30 0%
4. 2:30 to 2:40 0%
5. 2:40 to 2:50 20%
6. 2:50 to 3:00 27%
7. 3:00 to 3:20 13%
8. 3:20 to 3:40 0%
9. 3:40 to 4:00 7%
10. 4:00 Plus 13%


FIVE STAR SITE OF THE MONTH: All-Athletics.com
A new subscription-based athletics Web site has been launched:
www.all-athletics.com. The site intends to provide an "unprecedented variety of
facts, figures, news and other features" on athletics, according to a recent
release circulated to journalists covering the European Indoor Championships.
Here is a partial list of the features the site is offering:
. In depth Overall and Event-by-event World Rankings with searchable archive and
history
. Area, regional and national Rankings
. Athletes Profiles including the athletes'€™ Personal and Annual Bests,
past and current results, records, honours, participations at major
championships, their World Ranking positions and Ranking calculations, etc.
. Head-to-head statistics against other athletes
. Winning streaks of the selected athletes
. Score Calculator
. Competition Results
. World and Area Records
. World news, Competition previews and reports and other Featured articles
The site is a "Service Partner" of the Weltklasse Zurich, and its full content
is only available by subscription. Pricing varies from USD 5 per day and USD 21
per month to USD 99 for a full year.
Currently, the only other athletics website charging a fee for usage is the
statistics site, www.Tilastopaja.org, which charges 90 Euros (USD 113) for two
years or 55 Euros (USD 69) for one year.
(This review was written by Race Results Weekly)
Visit the website at:
http://www.all-athletics.com


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

BOOK/VIDEO/MOVIE OF THE MONTH: Race Against Me: My Story
By Dwain Chambers
It is being billed as the book "they don't want you to read" and at its launch
in Soho, London last night, Dwain ­Chambers said he was braced for controversy.
'Race Against Me', due to be published on 9 March, is likely to upset some of
the most important and influential individuals in athletics.
"It's an opportunity to express my point of view," said Chambers. "It involves
some peoples' names being mentioned, not to upset them, but to set the record
straight. I'm just using it to voice my opinion. I am fully aware that I'm not
everybody's cup of tea but that's life and you can't please everybody."
The book is Chambers' side of the story since testing positive for THG in 2003,
his subsequent two year ban, his failed attempt to overturn a lifetime Olympic
ban in the high court and his opinion on his treatment by the sport's governing
bodies and leading individuals.
The title itself is provocative, with some suggesting it is a thinly veiled
accusation of racism. Asked if this was his intention Chambers replied: "If
you're a smart man you'll read between the lines. That's never been my point but
I understand how ­society works and it's something I'm accustomed to. I think
it's a fitting title."
Chambers, who is tipped to win gold at next month's European Indoor
­Championships in Turin, published and wrote the book on a shoestring budget.
He received no advance sum from the ­Spanish publishers Libros International.
"I'm using it to add a bit of balance to the story because so far it's been so
one sided and I haven't been able to get my point across," Chambers added. "It's
been very therapeutic to get everything off my chest."
Chambers, who is heavily in debt, insisted the book was not an attempt to earn a
quick buck. "I'm not doing it just to make money because I have no idea how well
the book's going to sell. Most importantly I just want to focus on Turin and
earn money on the track so I can pay off my debts and then see where it goes
from there."
From the Guardian
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1905988753/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. Iron to Gold:
Low iron levels can affect your running performance. Here are some strategies to
help you get enough iron in your diet.
Six weeks before the 1984 Canadian Olympic marathon trials, Silvia Ruegger
stepped out the door for a crucial 35K training run. Right from the start, her
legs felt heavy and her energy levels were low, and after five miserable
kilometres, the habitually determined and resilient athlete turned around and
walked home. At her doctor’s office the next day, she got an explanation: her
body’s iron stores were depleted. Ruegger’s experience was not unusual:
runners tend to lose more iron through the heavy sweating, repetitive
foot-pounding that ruptures blood cells, and gastrointestinal bleeding that can
accompany competition and heavy training loads. And the risk of low iron for
pre-menopausal female runners is compounded by the monthly blood loss of
menstruation.
Low iron is a problem because we need it for the production of hemoglobin in our
red blood cells, which carries oxygen from the lungs to the working muscles. If
your muscles aren’t getting enough oxygen, it’s much harder to run. Sounds
fairly straightforward – but iron levels are a little more complicated for
runners than they are for the rest of the population. Most doctors test for
“iron deficiency anemia” by measuring your hemoglobin levels. If they’re
low, your iron stores are gone. Running performance, however, can suffer even if
you just have “iron depletion,” in which your hemoglobin levels are still
normal even though your iron stores are depleted. The best way to test for iron
depletion is to have a doctor measure your “serum ferritin,” which is an
index of iron stores in the body – but you may have to specifically ask your
doctor to include that test in any blood work.
More...from Canadian Running at:
http://runningmagazine.ca/2009/01/sections/health-nutrition/iron-to-gold/


2. It’s Time to Make a Coffee Run;
Caffeine is one of the few performance enhancers that are not banned by the
World Anti-Doping Agency, and studies have proved that it does work in athletes'
favor.
WELDON JOHNSON first tried caffeine as a performance enhancer in 1998. He was
not a coffee drinker but had heard that caffeine could make him run faster. So
he went to a convenience store before a race and drank a cup of coffee.
For the first time in his life, he ran 10 kilometers in less than 30 minutes.
“I remember being really wired before the race,” he said in an e-mail
message. “My body was shaking.”
From then on, he was a convert.
Mr. Johnson, a founder of LetsRun.com, would avoid caffeine, even in soft
drinks, for a few weeks before he competed in a race, wanting to have the full
stimulant effect.
“It may have been a huge placebo effect, but I swore by it,” Mr. Johnson
said. “Having a cup of coffee exactly one hour before the race was part of my
routine.”
Or maybe it was not a placebo effect.
Caffeine, it turns out, actually works. And it is legal, one of the few
performance enhancers that is not banned by the World Anti-Doping Agency.
So even as sports stars from baseball players to cyclists to sprinters are
pilloried for using performance enhancing drugs, one of the best studied
performance enhancers is fine for them or anyone else to use. And it is right
there in a cup of coffee or a can of soda.
Exercise physiologists have studied caffeine’s effects in nearly every
iteration: Does it help sprinters? Marathon runners? Cyclists? Rowers? Swimmers?
Athletes whose sports involve stopping and starting like tennis players? The
answers are yes and yes and yes and yes.
More...from the NY Times at:
http://www.nytimes.com/2009/03/26/health/nutrition/26best.html?ref=nutrition


3. Sifting Through the Sugars – The good, the bad, and the ugly:
By Monique Ryan, MS, RD
America clearly is in the midst of a long love affair with refined
carbohydrates, particularly in the form of added sugars. In the typical American
diet, 20-perent of our total carbohydrate intake and 10-percent of our total
calorie intake comes from the pervasive sugar additive corn syrup. Added sugar
consumption is currently estimated at well over 150 pounds per person each year.
How does sugar fit into the diet of a triathlete that consumes a healthy diet
geared to both optimal performance and good health, but who may enjoy a sweet
taste now and then?
Sifting through the sugars
Triathletes appreciate that carbohydrate, refined or not, provides fuel for
their muscles, brain, and nervous system during exercise. Adequate amounts of
carbohydrate in your daily diet impacts your recovery by replacing your body’s
carbohydrate fuel stores from one training session to the next. Sugars are one
simple form of carbohydrate found in both healthy nutrient filled foods, but
also in processed foods with very little nutritional value. Smart triathletes
choose not only the proper quantity of fuel, but quality fuel as well.
When we refer to “sugar” we commonly think of the white stuff that may
sweeten your morning coffee, but this term refers to simple carbohydrates
composed of single and double carbohydrate molecules. Glucose, fructose, and
galactose are monosaccharides or single carbohydrate molecules that are the
building blocks for carbohydrates found in our diet. Disaccharides are composed
of two sugar molecules and include sucrose (table sugar), which is a combination
of glucose and fructose, and lactose (milk sugar), which a combination of
glucose and lactose. Corn syrup is a combination of glucose and fructose, and a
processed sugar frequently listed on food labels.
Too put “sugars” in the context of the general term carbohydrate, complex
carbohydrate are simply long chains of glucose molecules. Added sugar is simply
sugars added to food such as sweeteners. Naturally occurring sugar is found in
foods and not added in processing, preparation, or at the table. To make
choosing the right sugars simple- when classifying sugars as good or bad,
nutrients provided with these sugar containing foods should be your primary
consideration.
More...from USA Triathlon at:
http://usatriathlon.org/content/index/5092


4. Moderate drinking may help build bone density
People who enjoy a glass or two of wine or beer every day could be helping to
keep their bones strong, new research published in the American Journal of
Clinical Nutrition suggests.
However, drinking more -- and choosing hard liquor instead of wine or beer --
may actually weaken bones, Dr. Katherine Tucker of Tufts University in Boston
and her colleagues found.
In an interview with Reuters Health, Tucker agreed that keeping track of the
health benefits and risks of alcohol is tough these days. "It is very confusing
for people because alcohol has such diverse effects on different things," she
said; for example, while drinking may prevent heart disease, it increases breast
cancer risk.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE52J2VX20090320


5. Race Day Nutrition:
We say it time and again at The Endurance Lab, an athlete's success on race day
comes down to four things:
A) fitness
B) pacing
C) nutrition
D) mind set
Your fitness is already determined long before race day. It's the other three
factors that often go neglected. Too many of us train, train, and train and thus
get terrifically fit. But we neglect paying much attention to the crucial
factors of pacing, nutrition, and mind set.
The longer the event being contested, the more important these factors become.
Particularly race day nutrition. Have you ever had disappointing race results
due to an upset stomach? Gas? Cramping? Bloating? Nausea? Bonking? Heat stress?
You surely have, as has near every endurance athlete at one time or another.
Use the next few months to develop and fine tune your race day nutritional plan.
Be it for a half marathon, Olympic triathlon…or the grand events of the
marathon and Ironman…race day nutrition is vitally important to your success.
In fact, any event of about an hour or longer requires careful attention to race
day nutrition for optimal success.
In determining your nutritional plan, you should address three variables:
~ calories: how many calories should you consume for your given event?
~ hydration: how much fluid should you consume for your given event?
~ electrolytes: what amount of electrolytes need you consume for your given
event?
Given how relatively easy it is to develop a race day nutritional plan, everyone
should do it! It's far easier and less time consuming to develop a nutritional
plan for race day than it is to build your fitness over the months and years for
the same event!
Get your nutrition right, and you'll race well.
About The Endurance Lab
The Endurance Lab is an endurance coaching, consulting, training, and testing
facility which helps adult athletes of any ability achieve their
endurance-related athletic goals. We work with triathletes, cyclists, runners,
and swimmers. We provide expertise, practical experience, and a deep level of
caring for our athletes throughout their endurance journey.
From the Endurance Lab at: www.EnduranceLab.ca


6. Turning to the Pros:
Whether you are a ten-time marathoner or just looking to get into running for
the first time, finding a coach can offer up some great benefits.
For many of us, getting an unsolicited email promising to help us “go
harder” or “perform longer” warrants an immediate click of the delete key.
But for ten-time marathoner Stefan Steen, these are the messages he eagerly
awaits – albeit with a very different connotation. Six years after completing
his first marathon clinic, his renewed quest for a 3:15 Boston qualifier has him
seeking the guidance of Ontario-based Marathon Dynamics. For $30 per week, Steen
receives a training schedule personalized to his initial conditioning and race
aspirations, weekly coached group runs, monthly analysis of his progress and
access to private online discussion groups. By the time he crosses the start
line at the Mississauga Marathon in May, he will have spent nearly $500 on the
program. “If it gets me to Boston, I’ll say it was worth it,” says Steen.
Running is somewhat unique in that it frequently gives participants quantifiable
feedback – times, distances, heart rates – and promotes constant
self-improvement. As running crowds continue to swell, more and more people are
seeking professional help. Whether you’re a ten-time marathoner like Steen or
just looking to get into running for the first time, finding a coach can offer
up some great benefits. Read on to find out what the perks include, as well as
what type of coaching is best suited for you.
More...from iRun at:
http://www.irunnation.com/issues/article.php?id=140&intIssueID=8


7. Fuelling for the Long Run:
It seems simple-the further you go, the more fuel you use. But running a
half-marathon is drastically different than running an ultramarathon. You might
think you’re delirious seeing potatoes, nuts or doughnuts on the ultra
racecourse, but they’re there for a good reason. Before you tack another 10K
onto your longest run, consider what food is going to get you there.
Calories from carbohydrates, protein and fat are your body’s fuel. You get
four calories from one gram of carbohydrate or protein and you get nine calories
from a gram of fat. Because they’re burned quickly and efficiently with or
without oxygen, carbohydrates are your body’s preferred fuel source for
exercise. The exact amount of carbs you burn per workout depends on your
fitness, intensity and energy efficiency. If you’re new to running, you’re
going to use two baked potatoes to every one that a trained athlete uses for the
same distance and intensity. But a top marathoner like Paula Radcliffe is going
to need more macaroni than a jogger for the same route because her intensity is
higher.
More...from Canadian Running at:
http://runningmagazine.ca/2009/03/sections/health-nutrition/fuelling-for-the-lon\
g-run/


8. Red meat raises risk of all kinds of death: study:
People who eat the most red meat and the most processed meat have the highest
overall risk of death from all causes, including heart disease and cancer, U.S.
researchers reported on Monday.
The National Cancer Institute study is one of the largest to look at the highly
controversial and emotive issue of whether eating meat is indeed bad for health.
Rashmi Sinha and colleagues looked at the records of more than 500,000 people
aged 50 to 71 who filled out questionnaires on their diet and other health
habits.
Even when other factors were accounted for -- eating fresh fruits and
vegetables, smoking, exercise, obesity -- the heaviest meat-eaters were more
likely to die over the next 10 years than the people who ate the least amount of
meat.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE52M6UR20090324


9. What Seneca Would Say about Marathon Frustrations:
Running a marathon can be an extremely frustrating experience. Frustration
occurs during this great race when there is a gap between actual performance on
race day and expected performance.
One “solution” could be to eliminate expectations and simply focus on the
actual effort during the race. A key problem with this is that expectations can
be great motivators during pre-marathon training. In addition, having a goal
pace for the marathon (an expectation) improves the quality of pre-race
training, because portions of long runs can be carried out at goal tempo (thus
enhancing goal-tempo economy and fatigue-resistance, not to mention confidence
with one’s goal).
If frustration is permitted to mount on race day (because race pace is slower
than expected), it usually hurts performance severely. As my friend Angelos
Vetsis points out, frustration produces stress and a loss of focus and mental
control. One feels a bit disgraced out on the course, and a feeling that
pre-marathon training has been a waste of time is allowed to burgeon. The
overall race performance becomes much worse than it should be – finishing time
moves even farther away from the goal.
So frustration should be handled successfully during races which do not meet
expectations, but what is the key to such success? Part of the answer may come
from the Stoics of ancient Greece.
One of the key tenets of the stoic philosophy was that one should not worry
excessively about situations over which one has no control. What might Stoicism
mean – from a practical standpoint – in a race? In the case of a marathon,
expected pace might be 4:00 per K, but actual pace could turn out to be 4:20 per
K, as an example. The runner hitting the 4:20 Ks feels that nothing can be done
– it is simply impossible to ramp up to 4:00 per K, for whatever reasons. The
legs simply won’t go any faster.
Frustration over this 4:00 to 4:20 gap can completely ruin the rest of the race.
Seneca, a founding Stoic (not the noted American-Indian chief, although he might
have similar thoughts), would say that one should completely forget about the
20-second gap, since nothing can be done about it. All attempts to close the gap
have failed. Thus, the task remaining in the race is to maintain the 4:20 pace
without letting frustration tear it apart. Accomplishing this “maintenance
job” would be a major victory on a very tough day. It would be easy to let the
whole race come crashing down into dejected plodding and mental self-abuse, out
of frustration associated with not hitting what appeared to be an achievable
goal. In this common situation, frustration is dealt with and a crash is avoided
through stoic thinking, an adjustment of goals, and within-race focus on the new
goal.
The Stoics also believed that one should focus more intently on constructive
actions rather than thoughts (especially repetitively negative cogitations).
Putting this belief into practice, a frustrated runner would “cancel”
negative thoughts about performance during the race and would consciously refuse
to dwell on the gap between goal and reality. Such a thought (about the
inability to sustain goal speed) could occur once and only once, and then the
runner would move on with actions, employing all the strategies needed to keep
on running in a quality way (such strategies are covered in our marathon blog).
Part of the answer, too, may lie in the realization that every day is different
from a performance standpoint, and every day has its own specific, top level of
possible performance (which is different from the tops on other days). As a
mature runner, one can realize that a certain day, perhaps even race day, simply
can not be a day for best-possible performance, for a variety of different
physiological and psychological reasons. When a race goes bad, one can thus
proceed in different directions: (1) Beating oneself up for not reaching the
goal and letting frustration mount, with all of its negative consequences, or
(2) Deciding that one is going to perform at one’s best on that day, even
though it is not a goal performance. The accomplishment of the latter can
actually be quite heroic and satisfying. On a day when a goal can’t be
reached, there is no mental elation associated with flying along at one’s very
top capacity, and thus the effort can be very hard psychologically. The race
then becomes a matter of toughness, self-control, gutting it out, and employing
Stoic philosophy. On a bad day, succeeding in this way is even more difficult
than achieving one’s goal on a perfect day – and thus it can be even more
satisfying. As the Stoics often pointed out, you should strive to locate
happiness in things you can control.
Dealing with frustrating aspects of training and racing – and much more –
will be fully developed at my running camps this summer. Three camps are
available for you – June 20-25 in Vermont, July 4-9 at the University of
Oregon, and July 18-23 in Los Angeles (at beautiful Loyola Marymount
University). Attending one of these camps will make you fitter, faster, and more
injury free. I’ll personally help you develop a training program which is just
right for you. To sign up and work with me on making your running better than it
has ever been before, please go to http://www.educatedrunner.com/Camps.aspx
I also have a special offer running from now until April 1 (no fooling). The
offer is one month of personal coaching for $19.99, no strings attached. You
don’t have to provide a credit card – just information about yourself and
your running goals. After the month, you can continue to work with me at my
usual rate or simply say “No – it’s not what I expected,” with no hard
feelings at all, and of course no pressure at any time. To begin your month of
training at the astonishing rate of just 67 cents per day, please go to
http://www.educatedrunner.com/Coaching.aspx


10. Gains From Exercise After Heart Attack Are Lost if Exercise Stops:
Some important benefits of exercising after a heart attack can vanish in weeks
if the exercise is stopped, a new study has found.
The researchers tested F.M.D. — flow-mediated dilation, a measure of the
flexibility of an artery as blood flows through it — in 228 heart attack
survivors. Their arteries averaged about 4.2 percent expansion, compared with
the 10 percent considered normal in healthy people.
Then the scientists divided patients into four groups to undergo resistance
training, aerobic exercise, both together, or no exercise program at all.
Finally, the exercisers “detrained,” remaining idle for four weeks.
The study, published in the March 16 issue of the journal Circulation, found
that the dilation had increased to 5.3 percent in the people who had not
exercised, but to an average of more than 10 percent in the training groups.
After four weeks of detraining, dilation returned to almost exactly the initial
levels in all three exercise groups.
More...from the NY Times at:
http://www.nytimes.com/2009/03/24/health/24prev.html?_r=1&ref=nutrition


11. Developing Your Junior Athlete:
Great parents do not necessarily make great coaches for their children. Coaching
requires a certain level of objectivity, even detachment, that a parent will
generally not possess when it comes to their child. It is very important to
provide a level of training and teaching that is commensurate with the junior
athlete’s age, experience, and interest.
Children simply do not need highly structured coaching at an early age; they
mainly need to have fun and to learn. For this reason, we will not design a
structured training plan for a child under the age of 14, and even in the 14-16
age range we select athletes for our junior program on a case by case basis. We
will offer coaching for skill sets, technique, safety, and mentoring under the
age of 14, but defer structured programs to those offered by schools or team
sports (such as the neighborhood swim team). It is vital to recognize that a
child’s main motivation at a young age is to HAVE FUN. Although dad may be
setting Ironman PRs, children simply do not have the internal drive, focus, or
ambition that adults possess. Do not impose these ambitions on your child, or
they may find that the pressure becomes too great and desire to participate is
lost. Let your child explore different avenues in sport and come to their own
decision as to what piques their interest.
Children should not be “training;” rather, they should be spending quality
time with mom and dad. Avoid prescribing specific performance markers at a very
early age (i.e. we must run 2 miles today) that may make this time drudgery.
Keep the swim, bike, and runs unstructured and enjoyable. As they get older you
can set reasonable goals and praise them for attaining them. Always keep
feedback positive and the praise unconditional. When they do participate in an
event, do not place too much emphasis on placement or prizes. There will be
plenty of time for that as they get older.
More...from the Sport Factory at:
http://thesportfactory.com/site/trainingnews/Developing_Your_Junior_Athlete.shtm\
l


12. Body and The Machine:
Aerodynamic bikes and aero products are definitely “hot” on the market right
now. Every triathlete or cycling are always looking for a easy way to faster. It
is certainly possible to gain “free” speed with the use of such equipment:
to go faster for no increase in effort or fitness.
However, improvements in the aerodynamics of the machine must be viewed within
the contest of the bike and rider combination. Here is a simple exercise to
illustrate the point: Stand in front of a mirror with your bicycle, which is
larger, your bike or your body? Clearly, the frontal area of your body is much
larger than that your bike. This simple observation is important to cycling
because aerodynamic drag is a function of frontal area. Consequently, your body
is much more of a determinant of your aerodynamic drag than your bicycle is.
Even though your body has a large frontal area, the frontal area you present
during cycling can be modified by changing your body position. Another simple
exercise will illustrate how dramatic those changes can be: Set your bicycle
upon a trainer in front of a mirror and observe your frontal area with your
hands on the top of the handlebars, the brake hoods, and the drops, and with
your elbow on the aerobars. You will observe a dramatic range in frontal area as
you change from one position to the next. Indeed, within each if those hand
positions, you can substantially affect your frontal area by flexing or
extending your arms. Each of those observed changes will significantly alter
your cycling velocity.
More...from TriFuel.com at:
http://www.trifuel.com/training/bike/body-and-the-machine


13. Sportsmedicine: Tarsal Tunnel Syndrome:
Discover the causes behind Tarsal Tunnel Syndrome plus the correct treatment and
prevention strategies.
The foot is subjected to forces hundreds of times the bodyweight, thousands of
times in a day. The ankle is a complex structure that makes weight bearing
possible. It allows the foot to flex and extend and absorb the shock of the
compressive forces when walking, running and jumping. The ligaments, tendons,
nerves and blood vessels travel over and through the ankle joint to the foot.
The posterior tibial nerve runs down from the leg and behind the medial
malleolus, the bump on the inside of the ankle, down into the foot. This nerve
is protected by a fibrous sheath, called the flexor retinaculum. The flexor
retinaculum, along with the bones of the ankle, forms a tunnel for this nerve
(and tendons, arteries, veins) that runs through the foot. This tunnel is the
tarsal tunnel. The ligament over the tunnel is meant to protect the components
underneath, but if it becomes inflamed or a foreign body obstructs the tunnel,
then it can become part of the problem.
What is Tarsal Tunnel Syndrome?
Tarsal Tunnel Syndrome, like Carpal Tunnel Syndrome in the wrist, is a
compression of the nerve inside the tunnel. It is less common than its
counterpart in the wrist and is sometimes simply wrapped into the foot
neuropathy diagnosis. The pressure can come from injuries resulting in
deformities, inflammation of the protective sheath, tumors, or other
impingements on the nerve. The compression on the nerve interferes with the
signals sent through the nerve, causing pain and other neuropathy in the foot.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2009/rw_news_20090324_TSH_Tarsal_Tunnel_S\
yndrome.html


14. Rub You The Right Way: Massage for Runners
Do you know how to unwind? iRun answers your most pressing questions about how
to loosen up.
Sure, you’re an expert in tying your muscles up in all kinds of knots, but do
you know how to unwind? iRun answers your most pressing questions about how to
loosen up, whether it’s with the help of a trained professional or with some
handy tricks you can try at home.
For some runners, massage is as much a part of their training regime as
speedwork and post-long-run greasy breakfasts. But for the uninitiated, the
prospect of going for a massage can seem kind of confusing, even intimidating:
Will I be layered with hot lava rocks and subjected to plinky-plonky spa music?
Assaulted with a barrage of Miss Piggy-style karate chops and
Streetfighter-esque spinal adjustments? Quietly be judged for having a
less-than-perfect posterior? I’m not ashamed to admit that I had been a
dedicated runner for years and was training for my first marathon before I got
over my own massage table anxieties – caused, in my case, by an unfortunate
incident at a traditional Hungarian bath, where “sports massage” apparently
means “getting beaten within an inch of your life with a wet towel and a bar
of soap.” But one fateful day, when my 85-year-old grandmother accused me of
moving so stiffly I looked like a ‘little old lady,’ I decided it was time
to take matters into my own hands – or rather, someone else’s. Here’s what
I learned on my journey from massage-o-phobe to true believer.
More...from iRun at:
http://www.irunnation.com/issues/article.php?id=127&intIssueID=8


15. Digest Briefs:
* Create Your Reality Through Visualization
By David Glover, USAT Level 1 Coach
Positive thinking and planning in the months and weeks leading up to an event
are critical elements to setting the stage for a successful race. When I once
asked a female friend of mine who was attempting to make the U.S. Olympic
Triathlon Team in an e-mail what she does to prepare mentally before a race, she
replied back, “Visualization.” Visualization means visualizing the race in
your mind as to how you want it to happen.
Before your next race, write a race report as if you had raced your perfect
race. From start to finish, detail everything that you want to happen from warm
up to swim start to climbing on the bike to pacing on the run. Revisit your
story on a weekly basis. By visualizing a perfect race in your head before the
race, you can make it happen on race day.
David Glover is a USAT Level 1 Certified Coach and Certified Race Director.
Visit his website at www.davidglover.net.
* This Week in Running:
10 Years Ago- Philip Tanui (KEN) won the Rome (ITA) Marathon in 2:09:56.
Dmitriy Kapitonov (RUS),
Philip Chirchir (KEN), and Roberto Barbi (ITA) followed with
times of 2:10:10,
2:10:15, and 2:10:46 respectively. Maura Viceconte (ITA) won the
women's race in
2:29:36. Jane Salumae (EST), Gadisse Edato (ETH), and Karina
Szymanska (POL) followed
with 2:30:40, 2:32:36, and 2:34:46 respectively.
20 Years Ago- John Ngugi (KEN) won the Cinque Mulini (ITA) 10K (cross) by six
seconds over Moses
Tanui (KEN). Andrew Masai and Boniface Merande completed the
Kenyan 1-2-3-4 sweep.
Jacqueline Perkins won the women's 5K by 5 seconds over Susan
Hobson as the Aussie
women went 1-2. Nadia Dandolo (ITA) was 3rd while Carla
Borovicka (USA) was 4th.
30 Years Ago- John Treacy (IRL) took the gold medal at the IAAF World
Crosscountry Champs (IRL) 12K,
nine seconds ahead of Bronislaw Malinowski (POL). Aleksandras
Antipovas (URS/LTU)
edged Anthony Simmons (ENG) for the bronze medal, both given the
same time. Grete
Waitz (NOR) won her 2nd of five gold medals at these
championships with a 26 second
margin over Raisa Smekhnova (URS/BLR). Ellison Goodall (USA)
nabbed the bronze medal
another four seconds back.
40 Years Ago- Gaston Roelants (BEL) won the gold medal at the World
Crosscountry Championships (SCO),
19 seconds up on Dick Taylor (ENG). Ian McCafferty (SCO) took
the bronze medal, another
13 seconds back. Doris Brown (USA) won her third of four gold
medals at these championships,
5 seconds up on compatriot Maureen Dickson. Val Robinson (NZL)
won the bronze medal,
another seven seconds back. Cheryl Bridges-Flanagan (USA) was
4th. Cheryl is the mother
of reigning Olympic 10,000m bronze medalist, Shalane Flanagan.
50 Years Ago- Fred Norris (ENG) led a near medal-sweep for England, leading
Frank Sando (ENG) by eight
seconds with Salah Beddiaf (FRA) taking the bronze another 9
seconds back. Basil Heatley
(ENG) was another nine seconds back in 4th.
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 28, 2009:
37th IAAF World Cross Country Championships - Amman, JOR
Website of the Local Organising Committee, Amman WXC 2009

Big Sur's Mud Run - Seaside, CA

Hervis Prague Half Marathon - Prague, Czech Republic

10th Ukrop's Monument Avenue 10K - Richmond, VA

March 29, 2009:
(5th) Arizona Distance Classic Half Marathon - Oro Valley, AZ

Around the Bay 30K Road Race - Hamilton, ON

Bank of America Shamrock Shuffle 8K - Chicago, IL
Inaugural Elite Club Competition

(5th) Covenant Health Knoxville Marathon - Knoxville, TN

ING Georgia Marathon - Atlanta, GA

May 9, 2009:
Run For A wish - Ottawa, ON
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

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
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