A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES. The Runner's and
Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and health issues. The
opinions expressed in the articles referenced by the
Digest are the opinions of the writers and not necessarily those of the Runner's
Web. Visit the Runner's Web at
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1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Almost 300 women completed the race with
38 women running under 20:00
The 2009 race will be run on June 20th.
For more on the race visit the website at:
http://www.emiliesrun.com.

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!
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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
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include: . A Visual Fitness Planner Consultation . Fit
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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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If anyone is looking for a web mail provider, you might wish to consider
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Race Directors: Advertise your event on the Runner's Web.
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NEW THIS WEEK:

Under Armour is pleased to announce Free Shipping on Orders $75+ through May
31st! Please use the following code, UASPRING02, and
shop at Under Armour today!
Free Shipping on all orders over $75!
http://clickserve.cc-dt.com/link/tplclick?lid=41000000027927746&pubid=2100000000\
0028567

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Watch live and webcast of Track and Field and Road races on Universal Sports
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At the Runner's Web site, click "Join this group". Once I have approved your
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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
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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:
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Carmichael Training Systems at:
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* Peak Performance Online Peak Performance is a subscription-only newsletter for
athletes, featuring the latest research from the
sports science world. We cover the whole range of sports, from running and
rowing to cycling and swimming, and each issue is packed
full of exclusive information for anyone who's serious about sport. It's
published 16 times a year, including four special reports,
by Electric Word plc. Peak Performance is not available in the shops - only our
subscribers are able to access the valuable
information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at: Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

* Peak Running Performance Peak Running Is The Nation's Most Advanced Running
Newsletter. Rated as the #1 Running Publication by
Road Runner Sports (Worlds Largest Running Store) , Peak Running caters to the
serious / dedicated runner. Delivering world class
running advice are some of running's most recognizable athletes including Dr.
Joe Vigil (US Olympic Coach), Scott Tinley (2 Time
Ironman Champ) Steve Scott (3 Time Olympian) and many more. This bi-monthly
newsletter has been around for over 13 years, and in the
past two it has been awarded the "Golden Shoe Award" in recognition of it's
outstanding achievements.
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. Inspiratory muscle training as an ergogenic aid: the story so far
2. Fartlek or Speedplay
3. Training Q & A: How do you know when it's time to race and when it's time to
rest?
4. A Pain in the Butt
Prevention and Treatment of Piriformis Syndrome.
5. Family Doctor Researches Running Techniques
6. Avoiding Injury: Don’t Overtrain
7. Fitness lion Jack LaLanne still roaring in winter
8. Sportsmedicine: Most Running Overuse Injuries Related to Hip
9. What can't the body learn to do?
10. Dr. Gabe Mirkin's Fitness and Health E-Zine
11. Train Like a NCAA Record Holder
An RT Radio podcast on how 10K ace Sam Chelanga does hard tempo runs and easy
recovery days.
12. Differences Among Exercisers And Nonexercisers During Pregnancy
13, Even Modest Exercise Can Reduce Negative Effects Of Belly Fat
14. New bodysuits trigger controversy in France
15. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Would you support the concept of a permanent site for the Olympic Summer
Games?"
Yes
No
No opinion, don't care

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

LAST WEEK'S POLL RESULTS:
"Which are your favourite places to run?
Answers Percent
1. Cross Country 15%
2. Indoor Track 14%
3. Outdoor Track 15%
4. Road 19%
5. Trail 23%
6. Treadmill 14%


FIVE STAR SITE OF THE MONTH: RunningUSA.org
Mission
Running USA advances the growth and success of the running industry in America.
Overall Goals
1. Promote and build the sport
2. Provide quality services that enhance members’ businesses
History
Running USA, a non-profit organization for the running industry, was launched on
March 13, 1999 in Los Angeles. A joint and historic
venture with USA Track & Field (USATF), Running USA resulted from a year of
planning by the race directors of several leading U.S.
road races along with USATF's Long Distance Running Chairs and its CEO Craig
Masback. Steve Edwards was named its first executive
director.
From its original press release, Running USA was created to improve the status
of road racing in the United States through
collective marketing and promotions, services to runners and events and the
development of American world class stars
Visit the site at:
http://www.runningusa.org


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

BOOK/VIDEO/MOVIE OF THE MONTH: The Winning Mind: My Inside Track on Great
Leadership: Developing Inspirational Leadership and
Delivering Winning Results
By Seb Coe
Product Description
THE WINNING MIND is Seb Coe's highly personal account which gives true insight
into how success can be achieved.
From a childhood amidst the steel mills of Yorkshire to Olympic glory and
beyond, Sebastian Coe has always known how to capitalise
on the moments which separate winners from losers. Great leadership is also
about seizing the moment and doing the right thing at
the right time. The daily challenges, hard graft, meticulous planning, small
wins and frequent set-backs are all critical steps
which take you closer to a winning position and your ultimate goal. THE WINNING
MIND combines inspirational leadership,
self-development, popular business and biography that will help nurture the
qualities needed to achieve your full potential.
About the Author
Sebastian Coe is a winner. His record as a sporting champion and world-record
holder in middle-distance running speaks for itself,
and earned him four Olympic medals during a glittering career. He is also a
renaissance man of our times, as his record of achieving
success in many different areas of life shows. Sebastian Coe, now Lord Coe of
Ranmore, has been a politician, a business leader and
the inspirational figurehead of the successful 2012 Olympic bid. He is a life
peer, a Knight Commander of the Order of the British
Empire and is Vice President of the International Association of Athletics
Federations. Sebastian Coe has the passion,
determination, focus, dedication and self-belief that mark him out as a true
champion.
Buy the book from Amazon at:
http://www.amazon.co.uk/exec/obidos/ASIN/0755318838/runnersweb-21

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. Inspiratory muscle training as an ergogenic aid: the story so far:
Since the first reports of an ergogenic effect of specific inspiratory muscle
training (IMT) in the mid-1990s, researchers have not
only demonstrated its efficacy beyond reasonable doubt, but are also beginning
to understand how it works. Alison McConnell takes a
look at the latest thinking on IMT, its ergogenic benefits, and why serious
athletes neglect it at their peril...
Background
For those readers who are unfamiliar with IMT, we should perhaps take a small
step back in time to set the stage for the following
discussion. In the early days of research in this area, those of us with an
interest in ventilatory limitations to exercise
performance were viewed with what might politely be called scepticism.
The received wisdom has always been that there is no respiratory limitation to
exercise performance; after all, maximal oxygen
uptake is not limited by the transfer of oxygen across the lung, but by the
ability to transport and utilise it. This being the
case, what possible advantage could there be to increasing the ability of the
respiratory pump muscles to ventilate the lungs?
Furthermore, the respiratory muscles were thought to be ‘super human’, and
immune to fatigue, by virtue of their continuous activity
throughout life.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/ergogenic-benefits-of-inspiratory-muscle-trainin\
g-35875


2. Fartlek or Speedplay:
Speedplay or fun running at 5K to 15K race pace improves your ability to race
and also makes your other runs more enjoyable.
Why Fartlek Running?
Fartlek (Swedish for speedplay) running recruits more of your fast twitch muscle
fibers, bringing more of your total muscle fibers
into the running. With this fast running, you'll be conditioning your entire
muscle to prepare for racing.
According to former University of Florida coach and author Roy Benson, "Aerobic
speedwork improves flexibility, strength and
coordination." You need all three to race well at any distance.
Speedplay or fartlek is a controlled OR uncontrolled system to accomplish
quality aerobic running and speedwork. It can be a run
fast when you feel like it session, or you can have a set plan of say 20 efforts
of 200 to 300 meters; another day it could be 6
efforts of roughly half a mile. Probably the way is to use sections of the trail
or park with the safest footing, or least traffic,
or most mud, or enjoyable slope; then run at easy pace to recover.
Fartlek is a great play-tool for:
Post Long Distance Run Recovery
After the longest run of the week, fartlek brings pep back to your
legs...gently. Two days after running long, run 100 to 400 meter
striders over varying terrain, at different speeds or paces with the emphasis on
5K and 15K intensity, or 95 and 90 percent of your
maximum heartrate. Incorporate small hills, or running in dirt or sand for
additional strength.
More...from TriFuel at:
http://www.trifuel.com/training/run/fartlek-or-speedplay


3. Training Q & A: How do you know when it's time to race and when it's time to
rest?
Younger Legs asked masters distance stars Kathryn Martin, Craig Fram, and Joe
Dudman to discuss various aspects of their racing -
including frequency, recovery, the race's place in training, and what type of
races command their focus. Here's what they said ...
Kathryn Martin - Age 57
Northport, NY
Broker in Real Estate - known as "The Running Realtor"
2008 USATF Masters Athlete of the Year ... 2008 Masters Cross Country Runner of
the Year ... 2008 Masters LDR W55-59 Athlete of the
Year ... Multiple-Times National Champion (various distances and venues) ...
Multiple-Times World & American Record Holder (various
distances and venues)
I'll race pretty much every weekend if there's something going on. So I guess
you could say I race a lot. I'm like Pavlov's dogs -
just tell me where there's a race, and I'll go do it. I've got no room in my
brain for obsessing over these races. If racing becomes
like a second job, then I won't do it.
I don't focus much on peaking for any one race. Instead, I try to stay in pretty
good shape year-round. And no matter what sport I'm
preparing for, I always do the same type of training. Whenever I've tried
focusing on one race and tapering for it - not running for
two days before the race - I ended up feeling sluggish. So while I might cut
down by not doing the second hard workout the week of
an important competition, I won't take days off.
More...from Younger Legs for Older Runners at:
http://petemagill.blogspot.com/2009/04/training-q-how-do-you-know-when-its.html


4. A Pain in the Butt:
Prevention and Treatment of Piriformis Syndrome.
You're 12 weeks into your marathon training program; while out on a long run,
you develop a sharp pain in your buttocks. As you
continue to run, the pain persists. Your hamstrings feel tight and even a little
sore, though by slowing the pace the symptoms
subside a little, and you finish the run. While sitting at your favorite
post-run hangout, there is a tingling sensation in the back
of your thigh and calf.
You’ve just been introduced to your piriformis muscle. This muscle arises from
the sacrum, passes through the sciatic notch (an
opening in the pelvic bone) and attaches to the bony prominence on the side of
the thigh (greater trochanter). The piriformis plays
a role in the outward rotation of the hip. The sciatic nerve is formed by five
nerves exiting from the spinal cord; it typically
passes through the notch in front of the piriformis. In approximately 15 percent
of the population, the nerve passes through the
muscle.
More...from Running Times at:
http://runningtimes.com/Article.aspx?ArticleID=4220


5. Family Doctor Researches Running Techniques:
I have been a runner since age 13 and ran competitively at University of
Virginia in the mid 80’s. My interest in medicine was
sparked after experiencing our team physician Dr. Danial Kulund of
Charlottesville try some seemingly bazaar at the time and
innovative approaches to running injuries. He was the first to have people run
in the pool and built orthotics in his toaster oven.
It seemed like there must be better ways to treat these maladies and Dr. Kulund
blazed his own path. Oft injured Mary Decker Slaney
was one of the first of Dr. Kulund’s patients to have running rebirth by his
methods. Runners train in water now not just as injury
rehab, but for prevention and supplemental training. 20 years into my medical
career I am reviving the passion I felt at that time
by witnessing how ChiRunning is giving many, including myself, running rebirth.
Dr. George Sheehan was another pioneer and his ideas were also way ahead of his
time. I read “Running and Being” in high school and
did not really understand a lot of what he was talking about then…but now I do.
Holism, prevention, understanding movement and the
root causes of injury- that is the holy grail of running pain free for life.
“If athletes were given less care and more thought, the doctors might come up
with some original ideas on why illness persists, why
injury doesn’t clear up.
If more non-physicians could be induced to lend their ideas and talents, we
might see a completely new approach to sports medicine.”

Dr. George Sheehan 1975
A modern innovator applying these innovative and integrated principles is Jay
Dicharry at The University of Virginia Speed Clinic.
His inquisitiveness and pursuit of new methods gave me the opportunity to
present ChiRunning research at the 2008 UVA Running
Medicine Conference. Jay connects form, function, performance, and injury
prevention and empowers those he sees with insight, cues,
and detailed instruction to self correction.
More...from Health News Digest at:
http://www.healthnewsdigest.com/news/Guest_Columnist_710/Family_Doctor_Researche\
s_Running_Techniques.shtml


6. Avoiding Injury: Don’t Overtrain:
Everybody knows that to improve your performance you've got to work hard.
However, training hard breaks down tissue in a process
called catabolism. Physiological improvements occur during the rest period as a
result of the body’s adaptation to intense training.
This is the anabolic or building-up process.
This physiological adaptation is in response to increased loading of the
cardiovascular and muscular systems and is accomplished by
improving efficiency of the heart (more blood pumped per heart beat), increasing
the capillaries and blood supply to the muscles,
and increasing glycogen (energy) stores and mitochondria (power plants) within
the muscle cells.
During periods of recovery these systems rebuild to greater levels in response
to the stress that you have placed on the system.
They are, in effect, preparing your body for greater demands. The result is that
you are now capable of performing at a higher level
before fatigue sets in. If sufficient rest is not included in a training
program, then this rebuilding cannot be completed and
performance plateaus or declines. This is overtraining!
Overtraining Syndrome is the name given to the collection of emotional,
behavioral and physical symptoms caused by inadequate
recovery following the demands of exercise that has persisted for weeks to
months. Overtraining is marked by fatigue and exhaustion
that persist even after ample recovery periods.
More...from Health News Digest at:
http://www.healthnewsdigest.com/news/Exercise_480/Avoiding_Injury_Don_t_Overtrai\
n.shtml


7. Fitness lion Jack LaLanne still roaring in winter
At 94, fitness pioneer and TV icon Jack LaLanne is not concerned about resting
on his laurels, easing into old age, or contemplating
his star on Hollywood's Walk of Fame.
What is upper most in his mind, and has always been, is getting people fit.
"Life's a pain in the butt. You've got to be in shape for it," LaLanne said in
an interview, urging the same message he's been
hammering home for over half a century.
"And the hell with the good old days. The most important thing is now," he
declared after a weightlifting session at his California
ranch. "What are you this moment? You set an example.
The so-called "Godfather of Fitness," has been setting that example for a very
long time.
His groundbreaking TV show introduced the concept of fitness programming.
Today's workout offerings like "Biggest Loser" and FitTV
began with his vision.
But The Jack LaLanne Show, which aired from 1951 to 1985, transformed the
fitness industry even as it blazed a trail through the
infant medium of television.
More...from Reuters at:
http://www.reuters.com/article/lifestyleMolt/idUSTRE53Q1S720090427


8. Sportsmedicine: Most Running Overuse Injuries Related to Hip:
As most runners know, aches and pains are a common part of training. However,
according to a study published in the May/June issue
of Sports Health: A Multidisciplinary Approach, the real culprit for overuse
running injuries, such as patellofemoral pain syndrome,
iliotibial band syndrome, and Achilles tendonitis may have more to do with
weakened hip muscles than how many miles run.
"Various studies have estimated that up to 70 percent of runners sustain an
overuse running injury each year with more than 80
percent of those injuries occurring below the knee. Based on a literature
review, it appears that foot pronation (how one steps) and
inadequate hip muscle stabilization are the top categories for injury," said
lead author Reed Ferber, Assistant Professor and
Director of the Running Injury Clinic from the University of Calgary. "Hip
muscle weakness especially appears to lead to atypical
lower extremity mechanics and increases forces on knees and feet while running."
The study analyzed data from 1980 through July 2008 in MEDLINE, EMBASE,
PsychInfo and CINAHL clinical databases. Information
inclusion focused on studies that were directly related to risk factors for
overuse.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2009/rw_news_20090428_Sports_Health_Hip.h\
tml


9. What can't the body learn to do?
As exercise physiologists we are trained to understand and explain the
physiology of human movement. Together with that, how the
body can adapt to training stress and improve performance is of great interest
to us, and in most cases "performance" means running
or cycling or some other endurance sport (save our annual forays into tennis,
soccer and rugby).
But it never ceases to amaze us how the body can adapt and learn. Again, mostly
we look at how it "learns" to run faster or pace
better by making adaptations to the muscular, neuro-muscular system and other
physiological systems. The result is beautiful because
it is an outstanding performance or a world record or just an amazing race (see
the London men's race for all of the above!).
However part of understanding exercise physiology and how the body responds to
endurance training is also understanding how the
brain controls movement in the first place, because after all exercise is just a
complex series controlled movements that produce
running or cycling or swimming or anything else, for example how it can activate
the muscles in my hands and fingers in such a
manner that I can type this post you are now reading. So any way you slice it,
human movement and the adaptations the body makes are
amazing on many levels.
I came across an amazing video that illustrates just how amazing the body can
be. It is of "trials rider" Danny MacAskill and has
been doing the rounds on several blogs and probably forums. The sport consists
of riders jumping/leaping/riding in all sorts of
manners on and over all kinds of obstacles----really, anything is game. I
suspect that anyone who watches, regardless of their
background, can appreciate the level of fine and gross control it takes to pull
off these kinds of movements.
More...from the Science of Sport at:
http://www.sportsscientists.com/2009/04/beauty-of-human-movement.html


10. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Keep On Moving!
The next time you are stuck sitting in one place for a very long time, get up
and move. Sitting for extended periods markedly
increases your chances of suffering a heart attack or
diabetes, and dying prematurely, whether or not you exercise regularly (Medicine
& Science in Sports & Exercise, May 2009). This
comes from the Canada Fitness Survey that evaluated men and women for "sitting
time" in 1981 and followed them for more than 12
years.
We have to explain why sitting increases risk for heart attacks and diabetes,
even if you exercise. More than 80 percent of
diabetics die of heart disease and diabetes can be caused by repeated high rises
in blood sugar and fat after meals. When blood
sugar rises too high, sugar sticks to the surface of cell membranes. Once there,
sugar can never detach and is eventually converted
by a series of chemical reactions to sorbitol which destroys the cell to cause
blindness, deafness, heart attacks, strokes, kidney
failure, impotence and all the horrible side effects of diabetes. The most
efficient way to prevent these high rises in blood sugar
is to contract your muscles. Contracting muscles draw sugar so rapidly from the
bloodstream that they can prevent this high rise in
blood sugar. This effect lasts during active exercise, is maximal for up to a
half hour after you stop exercising and then gradually
tapers off in about 17 hours.
Now we know that you should keep moving for most of your waking hours. Exercise
every day, and when you are not exercising,
continue to use your muscles. If your job or hobbies
require you to sit, get in the habit of walking around several times an hour.
Avoid being overweight, and reduce your intake of
foods that cause a high rise in blood sugar when you are not exercising. The
foods that cause the highest rises in blood sugar are
sugars in liquid form and foods made from flour.
* Night-time Leg Cramps
Have you been awakened in the middle of the night by a sudden painful cramp in
your leg? So have lots of other people.
Cramping during sleep is usually due to an exaggeration of a normal muscle
reflex. When you turn during sleep, you contract your
calf muscles and stretch their tendons. This stimulates nerve stretch receptors
in the tendon and sends a message back to the spinal
cord, telling the calf muscles to contract. Sometimes, the muscles remain
contracted and hurt. Painful muscle cramps at night can
also be caused by nerve damage such as that caused by pinching a nerve, muscle
damage, a partially-obstructed flow of blood to the
legs, or abnormal mineral or hormone levels, so if you have this problem, check
with your doctor. If you do not have a serious
cause, you can often prevent night cramps by exhausting the stretch reflex
before you go to bed by stretching your calf muscles with
wall pushups, and applying a heating pad for 10 minutes before you go to sleep.
The only drug that has been shown to be effective in treating night-time leg
cramps is quinine, but the Food and Drug Administration
stopped over-the-counter marketing of this remedy because of concerns about
irregular heart beats and other side effects. Doctors
may still prescribe quinine pills for relief of leg cramps, but they can cause
birth defects and miscarriages, so they should never
be taken by a pregnant woman. Quinine can also cause ringing in the ears,
headache, nausea, disturbed vision, chest pain, asthma and
other problems.
By Gabe Mirkin, M.D., for CBS News Radio
1) KM Leclerc, FJ Landry. Benign nocturnal leg cramps: Current controversies
over use of quinine. Postgraduate Medicine 99: 2 (FEB
1996):177.
2) FDA Consumer November, 1994.
3) Quinine does not help to prevent or treat night-time leg cramps. Journal of
the American Geriatrics Society June, 1993.
4) M Mansonhing, G Wells. Meta-analysis of efficacy of quinine for treatment of
nocturnal leg cramps in elderly people. British
Medical Journal 310: 6971 (JAN 7 1995):13-17-The results of six double-blind
studies show that quinine can prevent nocturnal leg
cramps in general ambulatory populations.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com


11. Train Like a NCAA Record Holder:
An RT Radio podcast on how 10K ace Sam Chelanga does hard tempo runs and easy
recovery days.
RT's college editor, Chris Lear, talks with former NCAA champion Josh McDougal
about the training behind his success and that of Sam
Chelanga, the NCAA record holder at 10,000m. Learn how these Liberty University
standouts do hard tempo runs and easy recovery days
to reach their racing potential.
From Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=16336


12. Differences Among Exercisers And Nonexercisers During Pregnancy:
No one doubts that mothers – especially pregnant mothers – are among the busiest
people on earth. And while the benefits of exercise
for these women and their developing fetuses are widely known, many expectant
mothers do not exercise. A survey examining daily
activities of moms-to-be will soon be released as part of a larger study looking
at the effect of maternal exercise on fetal
development. The results suggest, among other things, that exercising during
pregnancy does not require “stealing” time from other
activities.
The study was conducted by Linda E. May, Kansas City University of Medicine and
Biosciences (KCUMB), Kansas City, MO; Alan Glaros,
KCUMB, and Kathleen M. Gustafson, University of Kansas Medical Center, Kansas
City, KS and is entitled Differences Among Exercisers
and Non-Exercisers During Pregnancy. The team will discuss its study at the
122nd Annual Meeting of the American Physiological
Society, which is part of the Experimental Biology 2009 scientific conference.
The meeting will be held April 18-22, 2009 in New
Orleans.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/04/090417084016.htm


13. Even Modest Exercise Can Reduce Negative Effects Of Belly Fat:
A new University of Illinois study suggests that moderate amounts of exercise
alone can reduce the inflammation in visceral
fat—belly fat, if you will—that has been linked with metabolic syndrome, a group
of risk factors that predict heart disease and Type
2 diabetes.
"In the study, the benefits of exercise were apparent, even without a change in
diet. We saw improvements in insulin sensitivity,
less fat in the liver, and less inflammation in belly fat," said Jeffrey Woods,
a U of I professor of kinesiology and community
health and faculty member in the U of I Division of Nutritional Sciences and the
Integrative Immunology and Behavior Program.
Belly fat is particularly dangerous because it produces inflammatory molecules
that enter the bloodstream and increase the risk of
heart disease and diabetes, he said.
"Scientists now know that obesity is associated with a low-grade systemic
inflammation. Obese people have higher levels of
circulating inflammatory markers, such as C-reactive protein (CRP), which are
produced and secreted by fat tissue. This inflammation
then triggers the systemic diseases linked with metabolic syndrome, such as Type
2 diabetes and heart disease," he said
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/04/090423154237.htm


14. New bodysuits trigger controversy in France:
New performance-boosting bodysuits have triggered a row at the French
championships.
At the heart of the controversy is the Italian-manufactured Jaked suit being
used by some competitors in Montpellier.
The suit is totally covered with polyurethane to aid buoyancy while the old
suits only had polyurethane plates.
Representatives from Jaked were spotted selling their suit in the VIP stands
here and then at the back of the pool after being asked
to leave by organisers.
However Pierre Roger, hot favorite in the 200 meters backstroke, failed to
qualify for this year's Rome world championships when he
finished fifth in the final after his Jaked suit cracked at the start.
Other manufacturers are trying to catch up with Jaked. Arena have just developed
a similar outfit that helped Olympic champion Alain
Bernard set a 100 freestyle world record of 46.94 seconds in Friday's
semi-finals.
More...from Reuters at:
http://www.reuters.com/article/sportsNews/idUSTRE53O23U20090425


15. Digest Briefs:
* Endurance training: hill training for endurance
South African coach Abrie de Swardt has come up with some excellent tips for
hill training in a recent issue of The Coach. Hill
training, as you may be aware, offers the following benefits:
•helps develop power and muscle elasticity;
•improves stride frequency and length;
•develops co-ordination, encouraging the proper use of arms during the driving
phase and feet in the support phase;
•develops control and stabilisation as well as improved speed (downhill
running);
•promotes strength endurance;
•develops maximum speed and strength (short uphill runs).
Abrie de Swardt is a big fan of hill training for endurance athletes and
believes it can make the difference between winning and
losing. Here are a number of ways to complete hill sessions that will help
elevate your performance:
1.Short hills – 5-10 seconds to improve the phosphocreatine system of anaerobic
energy production (speed strength) or 15-30 seconds
to improve the lactic (glycolytic) power system;
2.Whistle hills – controlled by the coach with a whistle, eg sets of 10s, 15s,
20s, 25s flat-out sprints, with an easy recovery jog
of one minute between each and 3-5 minutes between sets;
3.Short hills of 30-80m to develop speed strength;
4.Longer hills of 150-200m for strength endurance;
5.Hills of 400-1,000m and hilly circuits over several kilometres for
ultra-distance runners;
6.Downhill sprints over 50-80m for increased leg speed;
7.Hill bounding or hops and skipping over 30-80m.
The Coach, Issue 16, Page 18-20
** Beware of Temptations .The expos before races are fantastic. It is great to
support the vendors, but please remember that you
are racing and not at a food and nutrition sampling conference.
Visit the booths and accept the samples that nutrition companies are providing,
but most importantly, if you have never consumed
that product before, please, please, please, do not do so the day before your
race.
Place these samples in your schwag bag and either give it to a friend or family
member or put it in the closet in your hotel room so
you are not tempted.
I have witnessed far too many athletes have horrible GI distress before their
race begins because they tried new things before race
morning. Stick to your nutrition plan and leave the sampling for your trip home
after your race.
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@...
** This Week in Running:
10 Years Ago- Paul Tergat (KEN) won the Compaq Road Race 5M in Balmoral SCO
with a 22:27, edging
Khalid Skah (MAR) by one second. Thomas Nyariki (KEN) was 3rd in
22:32. Paula
Radcliffe (ENG) won the women's race in 24:47, more than a minute
ahead of Jackline
Maranga (KEN) in 2nd with 25:51. Annemari Sandell (FIN) was 3rd
in 26:16. This
race was discontinued after the 2004 running.
20 Years Ago- Salvador Garcia (MEX) won the New Jersey Waterfront (NJ/USA)
Marathon in 2:10:47
to collect $25,000. Antoni Niemczak (POL) ran 2:11:56 for 2nd
while Bill Reifsnyder
(USA) came in 3rd but won the USA title and $22,000. Gillian
Beschloss (ENG) won
the women's race in 2:40:44 (no prize money) with Jeanne Pare'
(USA) in 2nd with
2:44:04 (no USA champs race) and Christine Gibbons (USA) 3rd in
2:53:28.
30 Years Ago- Jürgen Eberding (GER) won the Karl Marx Stadt (GER) Marathon in
2:14:52.1 with Jukka
Toivola (FIN) 2nd in 2:15:14.5 and Helfried Tannett (GER) 3rd in
2:15:23.0. This
race made it to 20 runnings in 1987 and was then discontinued.
40 Years Ago- Jay Dirksen (USA) won the inaugural Drake Relays (IA/USA)
Marathon with a 2:35:17.5.
This race had 25 runnings as a marathon and in 1994, was changed
to a half marathon.
This series held its 41st running this past weekend.
50 Years Ago- Fred Norris (ENG) won the Clonliffe Harriers Int'l (IRL) 25,000m
(outdoor track) race
in 1:17:13.0, coming within one minute of Emil Zatopek's WR.
Alain Mimoun (FRA) was
2nd in 1:21:39.6.
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)

May 2, 2009:
Capital City Half Marathon - Columbus, OH

Festival 500 Mini-Marathon - Indianapolis, IN

NYRR Half Marathon Grand Prix - Brooklyn, NY

May 3, 2009:
Blue Cross Broad Street Run 10 Miler - Philadelphia, PA

BMO Vancouver Marathon - Vancouver, BC<

Care First Frederick Marathon - Frederick, MD

Cincinnati Flying Pig Marathon - OH

(Inaugural) Dick's Sporting Goods Pittsburgh Marathon, PA

Eugene Marathon - Eugene, OR

Lilac Bloomsday 12K - Spokane, WA

New Jersey Marathon - Long Branch, NJ

OC Marathon - Orange County, CA

The Place d'Orleans Half Marathon, 10Km, 5Km & Austin Wylie Kids May Day 1Km -
Orleans, ON

Santa Monica Classic 5K / 10K - Santa Monica, CA

Sporting Life 10K - Toronto, ON

St. Croix Triathlon, St. Croix, VI


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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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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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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