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:
The Runner's Web is a member of Running USA, The National Professional
Organization for the Running Industry.
http://www.runningusa.org/

NEW SUBSCRIBERS: Check the "New Subscribers' note at the bottom of the
newsletter

Check out our RSS auto-feeds page for automated news updates:
http://www.runnersweb.com/running/rw_auto_feeds.html

Webmasters: Get our Syndicated headlines for your site.
http://www.runnersweb.com/running/rw_getRSS.html
Add the Runner's Web News feed to your site through a simple JavaScript. Check
out OnTri.com's implementation at:
http://www.ontri.com/runnersweb.html
The Runner's and Triathlete's Web Digest is now available
through an RSS feed for myYahoo at:
http://e.my.yahoo.com/config/cstore?.opt=content&.url=http%3a//rss.groups.yahoo.\
com/group/RunnersWeb/rss
[Long URL]
The Digest is also available through other RSS Readers on request.

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:

Check out the latest hot promotion now available at Nikestore.com.
Enjoy Free Shipping on your purchase of $100 or more
Offer Copy: Enjoy Free Shipping on your purchase of $100 or more at
Nikestore.com
Code: NIKESNEAKER
Dates: April 16, 2009 - April 22, 2009
Text Link:
http://clickserve.cc-dt.com/link/tplclick?lid=41000000027814264&pubid=2100000000\
0028567

GET AN EXTRA 20% OFF EVERYTHING ON OUR SITE!
Hurry! Now through April 26th, your customers can get an EXTRA 20% off their
total purchase at ChampionUSA.com.
There's no promotional code necessary!
http://click.linksynergy.com/fs-bin/click?id=vVGS2V*0iZg&offerid=139837.10000205\
&type=3&subid=0

Foot Locker:
Take 15% off no minimum. Use code LKS19A5M. Valid 4.6-5.4
http://click.linksynergy.com/fs-bin/click?id=pgaZgw/VDU4&offerid=101680.10000287\
&type=3&subid=0

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

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
us at:
mailto:webmaster@... or leave your comments in one of our Forums at:
http://www.runnersweb.com/running/forum.html or from our FrontPage.

We have 2,506 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join .


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.
ONE:
Runner Appeal: Get fit, have fun and help a great cause!
We are currently looking for people to take part in the 10K London Run on
Sunday 12th July 2009 as a sponsored challenge in aid of helping street
children in Brazil.
No entry fee, no experience needed, just your willingness to try your best
to complete the challenge and raise £250 for ABC Trust.
The race will begin at 9.30AM, and the course starts in Piccadilly Circus,
passes through London’s famous landmarks and finishes in Whitehall.
We have a team of 20 people and some places left, please come and join our
team, get fit and help change the lives of vulnerable children in Brazil!
To register or to find out more, please contact me directly: Fatima Luna:
0207 287 3818, mailto:fatima@...
www.abctrust.org.uk/challenges.html

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Do tight socks improve performance?
Compression garments claim to speed recovery by pumping oxygen flow. They may
actually work.
2. Growth hormone slows age-related loss of strength
3. Dr. Mirkin's Fitness & Health eZine
4. .Calorie-Burning Fat? Studies Say You Have It
5. Gender Differences in Endurance Performance and Training
6. Student-designed Device Provides New Way To Track Calorie Burning
7. Alex "IronDoc" McDonald: Amino Acids Before, During and After Exercise
8. Horse stem-cell technique to be tested in people
9. Eat or get beaten
One of the most overlooked ways that female athletes sabotage themselves is by
not consuming enough food.
10. Want to get buff, ladies? Switch contraceptives
11. Hormones, knee injuries linked
New research finds joint laxity is influenced by phases of the menstrual cycle .
12. Multivitamins could be dangerous, report says
13. Hamstring Flexibility and Stretches
14. Walking vs Running as dryland training for XC
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Which aspects of race organization are important to you?"
Certified course
Accurate timing
Traffic-free course
Aid stations
T-shirts
Finisher medals
Prize money
Medical services
Large field
Other (email:polls2009@...)

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 would be the best way(s) to manage the excessive demand for entry into
many of the major marathons and triathlons?"
Answers Percent
1. Time stamped on-line entry 5%
2. Geographical quotas 0%
3. Performance standards 89%
4. Lottery 5%
5. Other 0%


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. Do tight socks improve performance?
Compression garments claim to speed recovery by pumping oxygen flow. They may
actually work.
THE QUESTION
Will compression pants and knee socks make me fitter and stronger?
THE ANSWER
From basketball players wearing compression shorts and sleeves on their shooting
arm to marathoners racing in knee-high socks, there's a lot of tight clothing in
the upper echelons of sport these days. And the reasons vary.
"It has become evident that one garment does not do all things," says William
Kraemer, a professor at the University of Connecticut's Human Performance Lab
and past president of the U.S. National Strength and Conditioning Association.
The wave of colourful spandex that engulfed gyms in the 1980s offered benefits
such as cooling, sweat management, reduced chafing and (ahem) better support,
Dr. Kraemer notes. The current vogue is focused on bolder claims of enhanced
power, better endurance or faster recovery, depending on the garment.
Attempts to verify these claims have reached conflicting conclusions, in part
because it's so difficult to control exactly how much compression is applied to
different body shapes. But it's increasingly clear that these garments do
something.
The new generation of compression gear is descended from medical leggings that
have been used for decades to treat blood clots and certain circulatory
disorders. The key is that these garments deploy "graduated" compression: They
squeeze more and more tightly the farther they are from the heart. Such leggings
help reduce blood pooling in the legs and speed the return of blood to the
heart.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/story/LAC.20090410.LJOCKOLOGY10GTAART1627\
/TPStory/?query=Alex+Hutchinson+


2. Growth hormone slows age-related loss of strength:
Ten years of growth hormone treatment improves muscle strength in adults who
have a deficiency of the hormone. The first five years of treatment restores
muscle strength, and the second five years and thereafter slow age-related loss
of strength, Swedish investigators say.
Adults with growth hormone deficiency tend to have excess body fat and reduced
muscle strength, but little is known about the effect of prolonged growth
hormone therapy on muscle strength.
Dr. Galina Gotherstrom and colleagues at Goteborg University evaluated the
effects of 10 years of treatment on muscle strength and neuromuscular function
in 109 subjects, average age 50 years, with adult-onset growth hormone
deficiency.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE53861W20090409


3. Dr. Mirkin's Fitness & Health eZine:
** Special Issue on Coffee and other Caffeine Sources
Researchers at the University of Illinois report that 300 mg of caffeine (the
amount in four cups of coffee) reduces muscle burning during intense exercise in
both regular coffee
drinkers and in those who do not drink coffee at all (International Journal of
Sport Nutrition and Exercise Metabolism. April, 2009). One of the researchers,
Robert Motl, PhD, says that caffeine blocks spinal nerves that transmit pain
messages to the brain. This means that people can exercise longer because they
feel less pain.
Athletes take caffeine because they know it helps them to exercise longer. When
muscles run out of their stored muscle sugar, they have to burn more fat which
requires more oxygen. Lack of oxygen is the limiting factor in how fast and
hard you can exercise over long periods of time. When you run low on oxygen,
lactic acid accumulates in the muscles, which makes muscles more acidic, causing
the burning that you feel in tired muscles. However, caffeine helps to delay
the burning by causing muscles to burn more fat so they can preserve the sugar
stored in muscles and you can exercise longer without accumulating large amounts
of lactic acid.
Another interesting study from Iran showed that omega-3 fatty acids lessened
delayed onset muscle soreness that occurs 48 hours after exercise in untrained
men (Clinical Journal of Sport Medicine, March 2009).
** Dear Dr. Mirkin: Is there any evidence that caffeine raises blood pressure?
If you do not have high blood pressure or heart disease, there is little
evidence that drinking coffee will affect you. Several studies have shown no
association between drinking coffee (up to six cups per day) and sustained high
blood pressure or heart attacks (JAMA, February 14, 1996; American Journal of
Epidemiology, January 15, 1999; Hypertension, July 2000).
If you have high blood pressure, you may want to limit your caffeine intake.
Caffeine can raise blood pressure slightly and temporarily in people with normal
blood pressures and more so in people with high blood pressure, but there is
little evidence caffeine causes sustained high blood pressure or heart attacks
(European Journal of Clinical Nutrition, June 2007).
Coffee and tea may be good for you because they contain polyphenols, which help
protect against high blood pressure and heart attacks by preventing blood clots
and lowering
C-reactive protein (CRP), a marker of inflammation (Atherosclerosis, August
2007).
* Note on an interesting potential use for caffeine:
A study from the University of Washington in Seattle showed that a
caffeine-containing cream helps to prevent cancer in skin cells that had
long-term exposure to ultraviolet B rays (the cancer-causing rays). Caffeine
disrupted a protein, ATR-Chk1, so the affected cells would stop spreading and
would self-destruct (Journal of Investigative Dermatology, March 2009.)
* * Muscle Soreness, Exercise Injuries and Vitamin D
When doctors don't know the cause of a patient's problem, they often give it a
fancy name so you will believe they are giving you a useful diagnosis. A
perfect example of this is
"idiopathic inflammatory myopathy", which means you have chronic muscle soreness
and your doctor doesn't know why. Researchers recently reviewed the effects of
exercise on people with chronic muscle soreness and found that exercise is
beneficial (Current Opinion in Rheumatology, 04/07/09):
*The muscles of many of subjects with this condition did not get a sufficient
oxygen supply
*Exercise increases endurance-type fibers after a 12-week exercise program
*Creatine supplements plus an exercise program are more beneficial than exercise
alone
*Intensive resistance training improves muscle strength and endurance
*Exercise reduces muscle soreness and possibly even muscle inflammation
I am now convinced that a leading cause of muscle soreness and slow-healing
injuries is lack of vitamin D. All my life, I have suffered a series of
baffling injures that usually occur
in the winter. and heal in the summer. For the entire winter of 2007-8, I was
unable to exercise because of a non-healing hamstring injury and diffuse muscle
soreness. Eventually I found that my vitamin D 3 level was 22 nmol/L (normal is
greater than 75). I took the prescribed treatment of 50,000 IU of vitamin D
twice a week and my muscles became so sore that I couldn't even walk. In the
summer, the hamstring injury healed and the soreness disappeared. This winter I
went to Florida and was able to train on my bicycle better than ever. In March
I went back to wintery Maryland and the non-healing hamstring injury and
soreness reappeared. This time I improved within 24 hours of taking 2000 IU of
vitamin D twice a day. From my experience, I conclude that:
* my muscle soreness and non-healing injuries are caused by or worsened by low
levels of vitamin D
* very high doses (50,000 IU) may increase muscle soreness
* lower doses of vitamin D (2000 to 4000/day) or daily sunlight exposure cured
my muscle soreness and helped to heal my injuries
Dr. John Cannell of the Vitamin D Council quotes 14 studies that show that
athletic performance improves in the summer months when sunshine is abundant, or
with ultraviolet light exposure in winter.
http://www.vitamindcouncil.org/newsletter/2007-mar.shtml
If your muscles feel sore or you keep on being injured when you exercise, get a
blood test called D3. If it is below 75 nmol/L, your problems may be caused by
lack of vitamin D and
be cured by getting some sunshine or taking at least 2000 IU each day of the
very inexpensive vitamin D3.
** Dear Dr. Mirkin: I get so nervous before races that I have diarrhea almost
every time. Can you help me?
Hard running causes giant contractions of the colon in runners whether they are
nervous or not. However, it is a problem only if your colon is full when you
start the race. The solution is to be sure to empty your colon before you run.
On the day before a race, eat lots of fiber-rich foods: salads, vegetables, and
fresh or dried fruits. On the day of the race, get up and eat your pre-race meal
and drink fluids several hours before your race. This causes the gastro-colic
reflex that stimulates your colon to contract. About half an hour after the
meal, spend a long time trying to empty your colon. You should then be able to
run without any distress.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com


4. Calorie-Burning Fat? Studies Say You Have It:
For more than 30 years, scientists have been intrigued by brown fat, a cell that
acts like a furnace, consuming calories and generating heat. Rodents, unable to
shiver effectively to keep warm, use brown fat instead. So do human infants, who
do not shiver very well. But it was generally believed that humans lose brown
fat after infancy, no longer needing it once the shivering response kicks in.
That belief, three groups of researchers report, is wrong.
Their papers, appearing Thursday in The New England Journal of Medicine,
indicate that nearly every adult has little blobs of brown fat that can burn
huge numbers of calories when activated by the cold, as when sitting in a chilly
room that is between 61 and 66 degrees.
Thinner people appeared to have more brown fat than heavier people; younger
people more than older people; people with lower glucose levels, presumably
reflecting higher metabolic rates, had more than those whose metabolisms were
more sluggish; and women had more than men. People taking beta blockers for high
blood pressure or other medical indications had less active brown fat.
More...from the NY Times at:
http://www.nytimes.com/2009/04/09/health/research/09fat.html?_r=1&ref=science


5. Gender Differences in Endurance Performance and Training:
This article is long overdue and I apologize to those who were interested in the
topic. To bring up the issue of gender differences in physical performance may
suggest sexism, but that is not my intention. Historically, there is no doubt
that sport has been a center of faulty assumptions and sexism where female
athletes are concerned. Social issues, and misunderstanding about female
physical and medical limitations (or the presumption of limitations) conspired
to slow the development of female performance for many years (the marathon for
women was only added to the Olympic schedule in 1984! ), but those times are
gone, at least among young athletes. Among master's athletes, we still see
greatly reduced participation by the older female age groups. This participation
difference will no doubt diminish over the next couple of decades. As a result,
performances by the oldest females will probably improve more rapidly than those
of the oldest males, as this new generation of well trained young female
athletes moves into age-group competition, and are joined by more and more
talented "late bloomers."
"Old" Social norms and habits are still having negative consequences on
participation and performance by older (50 +) females. Modern female athletes
have repeatedly demonstrated these norms ("women are not built to run long
distances" blah- blah-blah) are totally bogus. Currently, teenage daughters are
encouraging their formally sedentary mothers and even grandmothers to take up
exercise. This transfer of knowledge and norms UPSTREAM is the reverse of what
we traditionally see in males (Dad teaching his boy all he knows). However, this
is a transitional period for women in sport, so the knowledge transfer across
generations is helping to speed the development of women's masters sport.
Having said all that, there ARE some physiological differences between the sexes
that impact performance in females independent of age. Some years ago, when the
marathon was first becoming a competitive event for women, the rapid improvement
in female times led some to predict that female performances would soon equal
those of men in the marathon. This has not happened, and it won't. The current
world record for women is 2:21, compared to 2:06:50 for the men, a difference in
speed of about 10%. This same 10% gap is present across the distance running
performance spectrum The reason for the performance gap is not that women don't
train as hard as men. There are some important physiological differences between
the sexes that can't be overlooked or overcome. I want to point out the most
important. Where relevant, I will try to do so in terms of the BIG THREE
Performance adaptations that I have discussed on the MAPP.
The Maximal Oxygen Consumption
The "typical" young untrained male will have an absolute VO2 max of 3.5
liters/min, while the typical same-age female will be about 2 liters/min. This
is a 43% difference! Where does it come from? Well first, much of the difference
is due to the fact that males are bigger, on average, than females. Us humans
are all (sort of) geometrically similar, so heart size scales in proportion to
lean body size . If we divide VO2 by bodyweight, the difference is diminished
(45 ml/min/kg vs 38 ml/min/kg) to 15 to 20%, but not eliminated. What is the
source of this remaining difference?
More...from Exercise Physiology - The Methods and Mechanisms Underlying
Performance at:
http://home.hia.no/~stephens/gender.htm


6. Student-designed Device Provides New Way To Track Calorie Burning:
Counting calories that burn through activity is a constant quandary.
One can only run on a treadmill so long, watching intently as the pedometer
reads out the number of calories melted during a session of exercise. Not to
mention the question of how many calories are burned through basic daily
movements and even during sleep.
But technology – and youthful ambition – is presenting a round-the-clock
solution for those consumed with this calculation.
A group of Georgia Tech students has crafted a device that allows individuals to
constantly compute the amount of calories they burn – even as they sleep.
“It’s a completely converged device,” said Garrett Langley, 21, a senior
in the School of Electrical and Computer Engineering (ECE) who spearheaded the
project. “It’s a single unit that provides complete fitness monitoring and
management.”
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/03/090311153416.htm


7. Alex "IronDoc" McDonald: Amino Acids Before, During and After Exercise:
It has been known for some time that carbohydrates are essential to endurance
exercise, before, during and after to main blood glucose levels as well as
restore muscle glycogen in order to fuel the next training session. However,
more recently Amino Acids (AA), particularly Branch Chain Amino Acids (BCAA),
have become a popular nutritional topic. Products from reputable companies, such
as Base Performance Nutrition, have began producing powders and supplements that
contain amino acids. What exactly are amino acids, what role do they play in
nutrition as it pertains to endurance athletics and what does this mean
practically for an athlete.
Amino Acids are the building blocks of protein. A protein molecule is a long
string of hundreds to thousands of amino acids strung together. The order of
amino acids dictate the shape of the protein and as a result, dictates the
function of the protein. Many common diseases illustrate the importance of amino
acid. For example Cystic Fibrosis, a lethal genetic disease, results from a
change in a single amino acid among hundreds which alters the protein just
enough so that it is unable to perform its intended function. Lastly, and most
interestingly, amino acids are also involved in numerous metabolic pathways that
affect exercise metabolism. Branch Chain Amino Acids (BCAAs) are a few amino
acids with a specific structure that make them slightly unique in their
function.
There are 36 different amino acids, many of which the body can produce on its
own by breaking down the nutrients a person's diet (obtained thru various forms
of dietary protein), reorganizing it and building the necessary amino acids it
requires. However, there are 9 “essential” amino acids that the body is
unable to produce and these must be obtained in the diet in order to maintain
health. Lastly, there are “conditionally essential” amino acids which the
body is able to produce, however, under periods of heavy stress the body’s
ability to produce these amino acids is not be able to keep up with demand. As a
result, under circumstances of heavy training stress, these amino acids become
essential as well and must be obtained in the diet.
More...from Xtri.com at:
http://www.xtri.com/features_display.aspx?riIDReport=5527&CAT=21&xref=xx


8. Horse stem-cell technique to be tested in people:
A stem-cell repair technique that has already been used to fix hundreds of
injured race horses is to be tested for the first time in people with damaged
Achilles tendons.
Privately owned British biotech firm MedCell Bioscience Ltd said on Wednesday it
would start clinical tests within 12 months and planned to run a larger
confirmatory study at several European hospitals in 2011.
Patients will receive injections containing millions of their own stem cells,
which have been extracted and multiplied up in a laboratory, and can regenerate
new tissue to repair damaged regions.
More than 1,500 race horses have been treated using the same process and
follow-up data suggests a 50 percent reduction in re-injury over a three year
period, compared with conventional treatment.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE53E4WJ20090415


9. Eat or get beaten:
One of the most overlooked ways that female athletes sabotage themselves is by
not consuming enough food.
Picture it: A thirtysomething woman is interested in training for a triathlon,
maybe even one as gruelling as the half- or full-Ironman. To get herself into
top shape, she decides to lose a few pounds, not only to reduce the stress on
her joints and potentially lower her risk of injury, but also to shave valuable
seconds or minutes off of her training and race times (and hey, it doesn't hurt
to look lean and mean in those skimpy running bras). So despite the higher
energy needs that come with more intense training, she decides to trim her
caloric intake just a little, perhaps by cutting excess carbs such as pasta,
bread and cereal. Her intentions, she feels, are good, so much so that she might
even see a dietitian or other nutrition professional to help her lose the
weight.
As a sport dietitian, I routinely work with female athletes of all shapes and
sizes, and some of them inevitably have eating issues, which can be severe and
ultimately life-threatening. But below the layer of the most severe, clinically
diagnosable eating disorders (including anorexia and bulimia nervosa), there is
another, much larger percentage of female athletes whose dietary habits are
putting them at risk, not only in terms of their performance, but also when it
comes to their health - and in many cases, even the athletes themselves don't
realize it.
More...from the National Post at:
http://www.nationalpost.com/life/story.html?id=1245408


10. Want to get buff, ladies? Switch contraceptives:
Young women seeking a sculpted, muscular silhouette may want to avoid taking
oral contraceptives, U.S. researchers said on Friday.
They found women who were not taking birth control pills gained 60 percent more
muscle mass after a 10-week weight training program than those who were.
The study, led by Chang-Woock Lee and Steven Riechman of Texas A&M University in
College Station and Mark Newman of the University of Pittsburgh in Pennsylvania,
will be presented at the American Physiological Society meeting in New Orleans
this weekend.
The researchers studied 73 generally healthy women between 18 and 31 who
completed a whole-body resistance exercise training program. About half took the
pill and half did not.
The women were encouraged to eat at least half a gram of protein per pound of
body weight each day -- about a third more than recommended by U.S. nutritional
guidelines -- to ensure they got enough protein and calories to build muscle.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE53G3ZS20090417


11. Hormones, knee injuries linked:
New research finds joint laxity is influenced by phases of the menstrual cycle.
Female athletes have long been more prone to knee injuries than men - something
experts have largely chalked up to differences in anatomy. But new research
suggests that the monthly changes in a woman's hormone levels may also play a
role.
Darren Stefanyshyn, a professor of kinesiology at the University of Calgary, and
his team of researchers have found knee joint laxity, or looseness, which can
make athletes more prone to injury, is influenced by phases in the menstrual
cycle.
"We found on average, the average person is going to be more lax during
ovulation, but it's not true for everybody."
Prof. Stefanyshyn and colleagues have published several studies in The American
Journal of Sports Medicine and the British Journal of Sports Medicine examining
the incidence of anterior cruciate ligament injuries among women.
More...from the Globe and Mail at:
http://www.reuters.com/article/healthNews/idUSTRE53G3ZS20090417


12. Multivitamins could be dangerous, report says:
More than 30% of multivitamins tested recently by ConsumerLab.com contained
significantly more or less of an ingredient than claimed, or were contaminated
with lead, the company reports.
ConsumerLab.com, based in White Plains, New York, is privately held and provides
consumer information and independent evaluations of products that affect health
and nutrition. According to the company, it is neither owned by nor has a
financial interest in any companies that make, distribute or sell consumer
products.
Several multivitamin products tested, including three for children, exceeded
tolerable upper limits established by the Institute of Medicine for ingredients
such as vitamin A, folic acid, niacin and zinc, according to the report posted
on www.ConsumerLab.com.
More...from the National Post at:
http://www.nationalpost.com/life/health/story.html?id=1481847


13. Hamstring Flexibility and Stretches:
Hamstring flexibility: How to keep your hamstrings in tune and singing sweetly
EXERCISE 3: GENERAL STRENGTH: HIGH-BENCH STEP-UPS
Perform this exercise twice a week after you have warmed up thoroughly.
Begin from a standing position on top of a bench that is approximately knee
high, with your body weight on your left foot and your weight shifted toward the
left heel. The right foot should be free and held slightly behind your body.
Lower your body in a controlled manner until the toes of the right foot touch
the ground, but support all of your weight on your left foot. Return to the
starting position by driving down with the left heel and straightening your left
leg. Maintain an absolutely upright body posture with your trunk throughout the
entire movement, with your hands held at your sides.
Perform this exercise for two sets of 10-15 repetitions with each leg. You can
make the step-ups progressively more difficult by holding dumbbells in your
hands as your perform the exercise (start with three to five pounds and
gradually increase to 25 pounds) - and by gradually increasing the height of the
step. Increase the height of the step by no more than two inches from workout to
workout. Of course, you can eventually add on additional reps and sets as well -
and increase your overall speed of movement.
If you are a devoted follower of Peak Performance, you may have noticed with
some surprise that we called the bicycle swings a specific strength exercise for
the hamstrings - and labelled the high-bench step-ups a general
hamstring-strengthening activity. Since the high-bench step-ups force the
hamstrings to exert force while they are in a weight-bearing mode, while the
bicycle swings call for hamstring action when the hams aren't bearing any
weight, shouldn't that be the other way around? The high-bench step-ups seem
more specific to the act of running, which of course was a weight-bearing
activity the last time we checked.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/hamstring-flexibility-and-stretches-715


14. Walking vs Running as dryland training for XC:
It might surprise many of you to know that it is November here on the south
coast of Norway, and we still have no snow. It turns out the ocean "warms" the
coast a bit and makes the coastline less snow-covered in winter. So, for a Texas
transplant who is learning cross country skiing where it all started, I have to
do my best to get ready for some skiing without the white stuff for now.
What to do for off-snow training? Certainly roller skiing is an option, but not
always a safe one if the conditions are wet, icy, hilly etc. Plus I am a
beginner. The next obvious choice is running. This is sensible. You are on your
legs doing the same "basic" motion as skiing. And then there is walking. Yeah,
walking. Now, trust me, I am a hard core, fairly fit guy who would have laughed
at anyone that suggested to me that I could train for anything by walking. But
after some personal experience, observations and experimentation, I am
rethinking. Here is why.
The "make or break" aspect of XC racing is hill climbing. That is when the boys
and girls with the really big aerobic capacity show their stuff. So, do we run
hills to simulate the hill climbing on skis? No, I think most of us would do
better by walking all the long steep ones we can find, fast.
This got started when my wife told me that the women she ran with would often
shift to a fast walk during hill climbs. They cold have continued running, but
they didn't. They shifted into a style where their arms and legs were moving in
the long deliberate movement cycles typical of skiing.
On a motorized treadmill, usually late at night, I have been experimenting on
myself. With a heart rate monitor and controls that allow me to change speed or
treadmill incline on the fly, I have done some interesting workouts. I like to
experiment under well controlled conditions, so the laboratory treadmill is
perhaps a workout only a physiology geek could appreciate. I started with
walking and slowly increased the "hill" to 14% grade, which is really steep, but
just below what over-stretches my Achilles, then I keep increasing the speed
until I have to really work to keep up while walking. In fact, if I shift into a
jog on the steep climb, the going is actually easier and I feel less fatigue. It
turns out that I can achieve a heart rate of 155-160 at this steep incline,
upper limit walking pace. This is perfect for me for steady state work. However,
I can easily reach the same cardiovascular workload with running if I speed up
the treadmill and drop the incline. This is actually more "comfortable" for me
and I get less local muscular fatigue. So, why not just run? The really
important difference is the muscular work pattern.
More...from Cross-Country Skiing Physiology and Performance at:
http://home.hia.no/~stephens/walkvrun.htm


15. Digest Briefs:
* Biking While Intoxicated
A new study of New York City bicycling accidents over a decade found that one in
five cyclists who died had alcohol in the body.
“It’s something we have to call attention to,” said Catherine Stayton,
director of the health department’s injury epidemiology unit, as reported by
the City Room blog. “To learn this is new for us. We want to get that
information out there.”
While the information about alcohol and cycling could lead to an awareness
campaign, it’s not clear what role alcohol actually played in the deaths.
It’s important not to blame the victim, said Wiley Norvell, a spokesman for
Transportation Alternatives. “It’s a no-brainer to be sober when you ride in
New York City,” Mr. Norvell said. “Being alert and conscious of everyone
else on the road is the best protection a bicyclist has, and biking while
impaired makes our already dangerous streets an even greater risk.”
To read more about the link between bicycle deaths and alcohol, read the full
City Room post, “Study Links Alcohol and Bicycle Deaths.”
http://cityroom.blogs.nytimes.com/2009/04/09/study-links-alcohol-and-bike-deaths\
/?hp
* Compression Socks- Fact or Fad
By Coach Brett Daniels
If you have been to a running race or triathlon in the last year to eighteen
months you have no doubt noticed the athletes in knee high socks. The first time
I saw someone in a pair of them I didn’t know what to think, were tube socks
from the 70’s making a comeback (and could headbands be far behind?) or was
this some new super secret piece of performance clothing that would make me
considerably faster?
The idea behind compression socks (or any compression clothing for that matter)
is that the compression fabric increases blood flow, removes the waste, and
gives additional support to the working muscles. According to a medical study
conducted by (A. Ali, B.G. Snow & M.P. Caine 2003), 14 runners were tested in a
fast 10 km pace and found runners wearing graduated pressure socks: Ran 1%
faster despite being paced. Had lower pulse rates (2-3 BPM).Jumped higher
post-exercise and recovered faster with 60% less post-exercise muscle soreness.
I became intrigued with the idea of compression socks and decided to do some
testing to see what all the fuss was all about. I tested OxySox and CEP
Compression socks in unscientific field trials by using the socks on my long
runs and then wearing non compression socks every third week. I found that after
the non-compression sock runs my calves were significantly more sore and tight
and it took me longer to feel recovered. I also noticed a 10-15 second per mile
increase in performance over my long runs. I did not notice a difference between
the OxySox and the CEP Compression socks in comfort or performance, however the
CEP Compression Socks were labeled for the Right and Left foot and the heel and
toe were reinforced to provide a bit smoother ride, where the OxySox just had a
padded sole. The CEP Compression Socks also seemed to be made of a heavier
weight fabric and seemed to be a higher quality product. This is reflected in
the cost with the OxySox retailing for $29.99 and the CEP socks going for
$59.95.
As of now the Ali study is the only medical study that uses compression socks in
an exercise environment and not in treatment of patients with phlebitis or deep
vein thrombosis. There is not enough clinical evidence to draw a definite
conclusion as to the effectiveness of compression socks during competition or in
assisting recovery post exercise. That being said all of the anecdotal evidence
from my personal use as well as athletes that I coach suggest that there are
benefits to be had from wearing compression socks during and after competition.
Just do not to forget your headband!
From the Sport Factory at:
http://thesportfactory.com
* Biological vs. Habitual Hunger .There is a distinct difference between eating
when you are biologically hungry and eating out of habit.
Biological hunger is easily characterized by stomach pangs and decreased
cognitive focus. During these times, the body and the brain absolutely needs
fuel. It is best to try to identify biological hunger about 30 minutes before it
sets in so you can eat before the craving response hits.
In contrast, habitual hunger is either tied to the clock or emotions. For most
athletes, I encourage them to eat when they are biologically hungry so they do
not let emotional triggers such as stress, boredom and fatigue drive their
eating patterns and overeat.
By simply asking yourself, "am I biologically hungry," you will be able to
identify the difference, control your blood sugar and decrease the infamous
craving response better.
About the author
Bob Seebohar, MS, RD, CSSD, CSCS is a sport dietitian and elite triathlon coach.
He traveled to the 2008 Summer Olympics as the U.S. Olympic Committee Sport
Dietitian and the personal Sport Dietitian for the 2008 Olympic Triathlon Team.
He is also Sarah Haskins' personal coach and was a performance team member
(sport dietitian and strength coach) for Susan Williams, 2004 Olympic Triathlon
bronze medalist.
Bob's book, Nutrition Periodization for Endurance Athletes: Taking Sports
Nutrition to the Next Level will provide triathletes of all levels education on
how to structure their nutrition program based on their exercise program. For
more information, visit www.fuel4mance.com or contact Bob at
mailto:coachbob@...
* Running Times Medical Corner: Chronic Achilles Soreness
Q: I am a 48 year old male, with over 30 years of running behind me. I had a
right Achilles tendon problem earlier in the spring. I took time off and
returned to training slowly. But I have noticed my right Achilles still is
slightly sore and does not stretch as easily or as much as the left side. Is
there anything I can do to reduce the scar tissue or whatever from my right
Achilles tendon to eliminate the soreness and limited flexibility?
-- John
A: Achilles tendon injuries can be quite persistent. The tendon is the structure
that connects the large calf muscles (gastrocnemius and soleus) to the heel.
These muscles provide the power for pushing off while running. Any injury causes
some loss of flexibility and strength in the involved muscles. Recovery involves
working on improving these deficits.
Hang your heels off the edge of a step and lower your heels to a point where you
feel stretching, but not pain. Hold for 10 to 20 seconds. You can also stretch
just the right Achilles tendon. Try to incorporate stretching into daily
activities; you can gently stretch while sitting at a desk and at other times
during the day.
Once you have no pain with stretching, begin incorporating strengthening
exercises into your routine. Hang your heels off the edge of a step and lower
them as far as you can. Then rise on your toes. Slowly lower again. Repeat this
20 times at least once a day. As you become stronger, perform the exercise at a
more rapid rate, but make sure that your heels are moving through the entire
range of motion. You can progress to performing this exercise just on the right.
Warm up prior to running and apply ice to the tendon following all workouts.
Deep tissue massage may help break up the scar tissue.
Recalcitrant cases of Achilles tendonitis may require more aggressive treatment,
ranging from physical therapy to prolotherapy to surgery. Be patient; avoid
hills and speed work until your symptoms resolve. Good luck.
-- Dr. Cathy Fieseler, MD
From the Running Times Newsletter. Sign up at:
http://runningtimes.com/Newsletter.aspx
* This Week in Running:
10 Years Ago- Hendrick Ramaala (RSA) won the Humarathon (FRA) Half Marathon
over a very deep field that
saw 34 men at or better than 1:06:00. Ramaala won in 1:00:40
with Faustin Baha (TAN)
and Philip Rugut (KEN) also under 1:01:00 with 1:00:45 and
1:00:51 respectively.
Cristina Costea (ROM) won the women's race in 1:10:09, besting
Restituta Joseph (TAN)
by four seconds (1:10:13). Anne Njeri (KEN) was 3rd in 1:11:49.
20 Years Ago- John Halvorsen (NOR) won the MDA Boston Milk Run (MA/USA) 10K in
28:01, edging John
Gregorek (USA) at 28:02. Andrew Lloyd (AUS) was well back in 3rd
with his 28:14.
Ingrid Kristiansen (NOR) ran a sterling 30:59, some 20 seconds
over Liz McColgan's
WR set the month before. Judi St Hilaire (USA) and Annette
Peters (USA) followed
with 31:45 and 31:47 respectively.
30 Years Ago- Shigeru So (JPN) won the Biwa-ko (JPN) Marathon in 2:13:26.
Hatsuo Okubo (JPN) and Susumu
Sato (JPN) were 2nd and 3rd with 2:14:13 and 2:14:22.
40 Years Ago- James Haddow (CAN) won the first edition of the Calgary (AB/CAN)
Marathon in 2:38:07
with William Herriott (CAN) 2nd in 2:45:23. This race is still
being held
50 Years Ago- Allan Lawrence (AUS) defeated Patrick CLohessy (AUS) over 2 miles
at the Southwestern
Louisiana Institute Relays (LA/USA) with a time of 9:14.1.
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)

April 18, 2009:
Dismal Swamp Stomp Half Marathon - Chesapeake, VA

April 18-19, 2009:
GO! St. Louis Family Fitness Weekend - St. Louis, MO

April 19, 2009:
Banque Scotia 21k de Montréal - Montreal, PQ

(Inaugural) B.A.A. 5K & Invitational Mile - Boston, MA

Ottawa Physio Race - Ottawa, ON

Run Rocklin 12K - Rocklin, CA

Sacramento Zoo Zoom - Sacramento, CA

Santa Cruz Half Marathon / 10K - Santa Cruz, CA

Sun Run - Vancouver, BC

Vienna City Marathon - Austria

April 20, 2009:
Boston Marathon - Boston, MA

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/

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join

YOUR FEEDBACK AND COMMENTS:
Comments, contributions and feedback are always welcome via this list at:
mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum, available off
our FrontPage. If you post to the mailing list and
get your email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the
website at http://groups.yahoo.com/group/RunnersWeb/join , sign in and update
your changes.
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join

Have a good week of training and/or racing.

Ken

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
mailto:kparker@...
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com

*********************************************
RUNNER'S WEB AFFILIATE PROGRAMS:
*********************************************
All revenue from advertisers and affiliate programs goes into the support of
running and triathlon through sponsorship of events,
teams, clinics and fund raising programs for Canada's Olympic athletes.

Puma
http://clickserve.cc-dt.com/link/tplclick?lid=41000000005110141&pubid=2100000000\
0028567

Champion
http://click.linksynergy.com/fs-bin/click?id=h1QosBYBFXw&offerid=113858.10000144\
&type=1&subid=0

Free Ground Shipping on Orders of $175 or More at Patagonia.com
http://clickserve.cc-dt.com/link/tplclick?lid=41000000012303508&pubid=2100000000\
0028567

Your very own personal trainer at a fraction of the cost
http://www.cartville.com/app/?af=473063

Check out TotalWellness's mp3 Personal Training Program - only 5% the Cost of
Regular Personal Training!
http://www.totalwellnessconsulting.ca/fitter_u_totalwellness.htm

Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21

Instant Stretching Routines
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php

ShoeWallet.com has set out on a mission to enable people to easily carry ID and
medical information at all times. Basically, anyone
who is out on the roads or trails needs a convenient place to carry this vital
information.
http://store.yahoo.com/cgi-bin/clink?joggerscompanion+pXgxpm+index.html+

SportsShoes in the UK
http://www.sportsshoes.com/index.php?id=149

If you have an accident while running or cycling, do you want your family to be
contacted? Do you want to receive immediate and
proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.

NEW SUBSCRIBERS:
This newsletter has been composed using Outlook set to "Text" format. The Digest
is sent via an email list at
http://groups.yahoo.com.
If you experience any delays in receiving your copy of the Digest, please advise
us at:
mailto:webmaster@...
You can receive the digest in three ways:
1. Immediately, via email,
2. Daily, in an email summary, and
3. By accessing the YahooGroups.com web site on demand.
The mail list has been set to not allow attachments out of concerns for viruses.
Also, all messages must be approved by the monitor (me) prior to being released
to the group. If you have any questions regarding
the options available for receiving this digest,
please do NOT email the list, rather email me directly at
mailto:Webmaster@...
*NOTE*
**[ Some e-mail clients may split the URL address into two lines. If you have
trouble connecting to a link, be sure that you paste
the entire address into your browser, so that it ends in ".html" or another
appropriate suffix ].
Note: An increasing number of media sites require free registration. If you wish
to sign up for free access to sources for our
articles without using your main email address we suggest the use of a mail
alias program such as http://www.emailias.com.

*** END OF RUNNER'S AND TRIATHLETE'S WEB DIGEST...***