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/

11. Training Peaks
The Runner's Web has partnered with Training Peaks to provide online coaching
from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald.
Sign up at:
https://home.trainingpeaks.com/create-account-personal-edition.aspx?af=RunnersWe\
b


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NEW THIS WEEK:

Holabird Sports:
http://clickserve.cc-dt.com/link/click?lid=41000000028013194

The Runner's Web has partnered with Training Peaks to provide online coaching
from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald.
Sign up at:
https://home.trainingpeaks.com/create-account-personal-edition.aspx?af=RunnersWe\
b

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\
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

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

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

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

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

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

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


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


THIS WEEK'S DIGEST ARTICLE INDEX:

1. VO2 Max Newsletter - Dr. Jason Karp
2. Injury prevention - the running mechanics behind achieving an injury free
season
3. Athletes With Asthma Need More Help From Their Team Trainers
4. Invisible: Women in Senegal
Breaking barriers to hit the track.
5. Chronic Ankle Pain May Be More Than Just A Sprain
6. As joggers hit the pave, they need to show respect
7. Is it All in the Family?
Running Legacies: Nature or Nuture?
8. A little wine may make for a longer life
9. Shock Absorber encourages women to invest in essential sports kit - a sports
bra.
10. Margo Jennings Audio Interview
11. How Tim wants you to train
Professor Tim Noakes' latest research findings are bound to cause a stir.
12. Pros and Cons of Training Partners
13. Dropping Seconds from Your Time
14. The Use Of Lactate Threshold In Training
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
Which is/are your favourite event group(s) within athletics at the Olympic
Games?
Sprints/hurdles
Middle distance
Long distance
Steeplechase
Jumps (high, long, triple jump)
Throws (shot, discus, javelin)
Pole vault
Decathlon/Heptathlon


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:
"Would you support the concept of a permanent site for the Olympic Summer
Games?"
Answers Percent
1. Yes 65%
2. No 30%
3. No opinion, don't care 5%


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. VO2 Max Newsletter - Dr. Jason Karp:
** Weight Loss
If you or someone you know is trying to lose weight, ever wonder how much
exercise is needed to get the job done? According to the
2009 position statement of the American College of Sports Medicine, people need
at least 250 minutes of exercise per week for
significant weight loss. Research has repeatedly shown that the amount of
weight loss or the amount is weight gain is proportional
to the amount of exercise done. Do more, lose more. Do less, gain more. For
example, a study published in Obesity Research in 2005
found that the greater the number of miles run per week, the lower the body mass
index and the smaller the circumferences of the
chest, waist, and hips. Interestingly, research has revealed that people gain
more weight by stopping running than the weight they
lose by starting running. In other words, it's much easier to gain weight than
it is to lose weight.
** Ultramarathons
Ultramarathons, running events that are substantially longer than a marathon,
are becoming increasingly popular, as humans are
continually trying to push the limits of endurance.
While the marathon requires the largest glycogen storage capacity possible, a
very efficient capacity to make new glucose, and a
very effective system of fat use, these characteristics are paramount for the
ultramarathon. Therefore, one of the goals of
ultramarathon training is to teach your muscles to rely on fat as fuel. While
muscles' store of carbohydrate is limiting, humans'
store of fat is virtually unlimited, with enough to fuel about five days of
marathon running or about 1,000 miles of walking. While
women are at a definite cardiovascular disadvantage to men since they have a
smaller cardiac output and less hemoglobin in their
blood to transport oxygen, research has shown that women have a greater capacity
to metabolize fat and conserve glycogen, which may
give them an advantage for very long endurance activities. Indeed, in 2002 and
2003, Pam Reed beat all the men at the 135-mile
Badwater Ultramarathon.
There are two ways to make your muscles more effective at using fat for
energy--1) run/walk for very long periods of time (4-6
hours) and 2) begin your runs with low muscle glycogen by consuming a
low-carbohydrate diet beforehand. Think of this strategy as
creating a threat to the muscles' survival--when you threaten the survival of
muscles by depriving them of their preferred fuel, a
strong signal is sent to make more of that fuel to combat the threat and to use
other sources of fuel more effectively. The
downsides
to training with little glycogen, however, is that 1) it doesn't feel good and
2) it compromises any intensity in your program since
high intensity running depends on carbohydrates for fuel. If you're going to try
training with low muscle glycogen, make sure you
consume lots of carbohydrates before your ultramarathon, so you "train low, race
high."
Given its duration, the ultramarathon also requires the consumption of calories
during the race. If you've ever eaten during a long
endurance event, you know the mess it can make of your digestive system. During
your long training runs, practice eating different
foods and different nutrients to see what your stomach can handle. The more you
practice refueling and rehydration strategies, the
better off you'll be on race day.
Like the marathon, dehydration, muscle fiber damage, hyperthermia, and
psychological fatigue are huge issues for the ultramarathon,
so use your long runs to practice dealing with each of these issues. Since your
sweat rate exceeds your ability to ingest fluid
while running, dehydration is difficult to prevent. However, since endurance
performance declines with only a 2-3 percent loss of
body weight due to fluid loss, it's important to minimize its effects by
drinking fluids with sodium. Since water goes wherever
sodium goes, more water is conserved by the kidneys when you ingest sodium with
the water.
Climate has a greater effect on the ultramarathon than it does on any other
race. Prepare yourself by acclimatizing to hot and
humid conditions beforehand. While cardiovascular adaptations to running in the
heat are nearly complete within one week, the
sweating response takes about two weeks, so give yourself at least two weeks of
slowly introducing yourself to the heat.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


2. Injury prevention - the running mechanics behind achieving an injury free
season:
Injury prevention - taking a robust approach to running
There's more to reducing the risk of sustaining a running injury than
incorporating a couple of stretches and the odd weights
session into your training routine. As Matt Lancaster explains, a structured
approach to build 'running robustness' is a much better
approach.
Oscar Pistorius is able to run 400 metres in less than 47 seconds. While this
does not mark him as a serious medal contender, his
determination to compete in the 2008 Beijing Olympics became a big story in
athletics. However the IAAF ruled that he was not
eligible to compete.
Pistorius was born without fibulas (the smaller of the two bones which form the
lower part of the leg) and he has never walked
without the aid of prosthetic limbs. He began running competitively in 2003 and
after winning the 200 metres at the Athens
Paralympic Games, turned his attention to competing against able bodied
athletes.
The IAAF ruling was based on an investigation by Professor Gert-Peter
Brueggemann, and concluded that an athlete using the carbon
fibre prosthetic blades has a more than 30 percent mechanical advantage over an
athlete not using the blades. Once Pistorius reached
a certain stride the blades, known as Cheetahs, behaved like stiff springs and
he was able to run at the same speed as able-bodied
runners using about 25% less energy. However, Pistorius' prosthetist Trevor
Brauckmann has argued that the athlete still has to
produce the energy to propel the blades and Pistorius unsuccessfully attempted
to appeal against the ruling.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/injury-prevention-running-mechanics-behind-achie\
ving-injury-free-season-40811


3. Athletes With Asthma Need More Help From Their Team Trainers:
Very few athletic trainers associated with National Collegiate Athletic
Association (NCAA) programs said that they were following
best practice standards for managing asthma among their athletes, according to a
new study.
For athletes with asthma, the dangers of the condition can be as mild as
impacting athletic performance or so severe to be
incapacitating, or deadly. The lead report is published in the American College
of Sports Medicine's journal, Medicine & Science in
Sports & Exercise.
"We wanted to see how well asthma is being managed in athletes competing at the
NCAA level," says Jonathan Parsons, clinical
assistant professor of internal medicine at Ohio State University. "Evidence has
shown that outcomes are better when an athlete has
an asthma attack and the proper help is available."
"Since it's impossible to predict an asthma attack, we need to be prepared for
when it happens," adds Parsons, who also is lead
author of the study and a pulmonologist, critical care specialist and associate
director of the Asthma Center at the Ohio State
University Medical Center.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/04/090428111530.htm


4. Invisible: Women in Senegal:
Breaking barriers to hit the track.
It's 5 p.m. in Dakar, Senegal, Africa's westernmost city, in Africa's
westernmost country. The sun is setting over the Atlantic, and
across the trafficky, market-filled metropolis, mosques are piping out yet
another call to prayer over tinny speakers.
"Alllahu Akbar."
"Allaaaaaahu Akbar."
"God is great."
Islam demands five daily prayer sessions, and starting before dawn, Dakar's
hundreds of mosques cry out at regular intervals to
remind adherents of their duty.
But under the setting sun along the seaside that rings Dakar, hundreds of people
are engaged in a more earthly pursuit.
Sweat drips off gleaming faces as hundreds of runners jog along the Corniche --
the highway along the perimeter of the
peninsula-city. Others sprint up the steep slope to the city's lighthouse. Sand
flies off flat-soled Adidas, plastic sandals and
bare feet as runners take tight turns in speed drills on the beach.
On an undersized beach near the city's main university, a dense pack of
muscle-bound bodies swarms across the sand in mini 25-meter
laps. At the water's edge, a small boy scampers alongside his patiently jogging
father.
And a few yards away, two women sit in the sand with two tiny girls, who are
digging and playing quietly.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=15245


5. Chronic Ankle Pain May Be More Than Just A Sprain:
Ankle sprains are a common injury after a fall, sudden twist or blow to the
ankle joint. Approximately 40 percent of those who
suffer an ankle sprain will experience chronic ankle pain, even after being
treated for their initial injury.
A review article published in the May 2009 issue of the Journal of the American
Academy of Orthopaedic Surgeons (JAAOS) explains
that tendon injuries to the ankle can be a possible cause for this chronic pain.
In some cases, the condition is untreated or
overlooked which prolongs the pain and the problem.
"When patients injure their ankles, the injury may not seem serious at first,"
explains Terrence Philbin, DO, lead author of the
article and Fellowship Director of the Orthopedic Foot and Ankle Center in
Columbus, Ohio. "People may not seek medical attention
and they can think it will just get better on its own. I think that is why this
condition often goes undiagnosed."
The authors of the article describe how in some cases chronic ankle pain may
actually be the result of injuries to the peroneal
tendons.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/05/090501090931.htm


6. As joggers hit the pave, they need to show respect:
As spring spreads across our vast nation, thousands of runners are springing out
of bed and out of doors for a new season of
fine-weather running. But if you've been exercising all winter on a treadmill,
take care: The transition to grass or pavement could
be hazardous to your limbs.
There's a reason why gyms buy industrial-strength, NASAapproved exercise
equipment. Over the course of a winter, they see more feet
than a military camp podiatrist. But for all the use they get, your gym's
treadmills are soft, predictable and foot-forgiving
compared to the great outdoors.
Each spring, my sports medicine practice welcomes a horde of indoor runners
who've been tripped up by outdoor conditions.
Evenhardcore outdoor runners (the ones who wouldn't consider jumping on a
machine that goes nowhere, no matter how frigid the
weather) are in danger of shin pain and stress fractures from the repetitive
impact of running on pavement. Grass may seem like a
good alternative. But smooth-seeming pastures may conceal ankle-bending divots,
tree roots or animal burrows. A bouncy boardwalk is
ideal for running, but how many of us live by the sea or lake?
More...from the National Post at:
http://www.nationalpost.com/arts/story.html?id=1560937


7. Is it All in the Family?
Running Legacies: Nature or Nuture?
My blue eyes are a biological gift from my dad. My sister inherited her red hair
from our grandmother. As a kid she was teased and
called Carrot Top. For that she nurtured a stubborn and feisty nature. One of my
brothers has my mom's Irish temper. Certain parts
of us are genetically determined, while others are a propensity, or learned
behavior. While no elites with super running genes are
sprinting around my family tree, my passion for running was nurtured by my older
brothers who ran cross country in high school.
Would my racing times be faster if my dad was John A. Kelley? Biological genes
would have made me predisposed to be a better runner,
but what about the desire and passion for running? Can you succeed with just the
biological genes, or do you need both nature and
nurture? And do the parents of our legendary elite runners even want their
children to pursue the sport with the vigor and tenacity
they did? To find out, I interviewed the children and grandchildren of some of
the world's best runners.
Grandkids
Ben Diestel, a junior at Northern Highlands High School in Allendale, NJ, has a
personal best of 16:04 for the cross country 5K.
When he wins a race he celebrates by going out for sushi with his grandmother,
world-record holder Toshiko D'Elia, the first female
over 50 to run a sub-three-hour marathon.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=7380


8. A little wine may make for a longer life:
Very light wine consumption -- the equivalent of about half a glass a day --
over the long term appears to lead to a longer life,
new research shows.
Among a group of randomly selected Danish men who were repeatedly monitored
between 1960 and 2000 as part of the Zutphen Study,
long-term light wine consumption was associated with an increase in life
expectancy of nearly 5 years.
The benefit was independent of total alcohol consumption, Dr. Martinette T.
Streppel from Wageningen University, the Netherlands,
and colleagues report in the Journal of Epidemiology and Community Health.
According to the report, during the 40-year monitoring period, 1,130 of the
1,373 men in the study died. The average age at death
was 77 years.
Mirroring past studies, long-term light alcohol intake was significantly
associated with lower mortality risk. The investigators
found that the life expectancy of men with a long-term alcohol intake of up to
20 grams per day was 2.3 years longer than that of
non-drinkers.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE5443NJ20090505


9. Shock Absorber encourages women to invest in essential sports kit - a sports
bra:
As thousands of women across Ireland get set to take part in the annual Women's
mini-marathon on Monday June 1.
Shock Absorber is encouraging them to ensure they have the right sports bra,
just as they would invest in a good quality pair of
trainers.
While women run, jog or walk the 10km course past many Dublin landmarks, the
average female runners breasts will be taking their own
journey and could travel up to a staggering 600-metres in bounce - that is the
equivalent of the Dublin Spire stacked end to end,
more than five times.
Not only this, but the average 36C breast weighs between 250-300 grammes, the
weight of four bags of sugar! As the women bounce
their way around the course on race day this weight must be supported properly
otherwise, research* has found, they will risk
increasing the effects of gravity on their breasts.
Regular exercise like running can put great strain on the breasts fragile
support structure, which compromises the outer skin and a
connective tissue known as the Coopers ligament. Excessive breast movement can
cause the Coopers ligaments to stretch and lead to
irreversible breast sag.
More...from Westmeath Examiner at:
http://www.westmeathexaminer.ie/plus/lifestyle/articles/2009/05/05/39141-womens-\
minimarathon/


10. Margo Jennings Audio Interview:
Margo Jennings's coaching career, of more than 25 years, has seen her bring two
athletes to the pinnacle of our sport. In 2000, at
the Sydney Olympic Games, Maria Mutola from Mozambique, who Jennings had been
coaching since 1991, won gold in the 800 metres. Then
in 2004, at the Athens Olympic Games, Kelly Holmes, of Great Britain, who
Jennings had been coaching for two years, won both the 800
meters and 1500 meters. Without question, these are markers of a coach who knows
how to have her athletes peak when it counts.
In this fascinating interview, where Jennings outlines the "Maria Mutola Story"
and how she became one of the greatest
middle-distance runners of all time, she also goes into great detail regarding
her long-term planning philosophy and how she
breaks-up an athlete's year into key phases and transitions including the
specifics of how to bring an athlete to his or her peak.
Also discussed is Jenning's coaching style that involves a strong individual
approach to athlete development. For any
middle-distance coach looking to learn from one of our sport's most successful
coaches this is a must-listen-to interview from a
coach who has certainly done it all.
Listen to the audio interview from the Canadian Athletics Coaching Centre at:
http://www.athleticscoaching.ca/?pid=1&spid=81


11. How Tim wants you to train:
Professor Tim Noakes' latest research findings are bound to cause a stir.
Fatigue doesn't originate in a sportsman's muscles, as scientists have believed
for many years. It originates in their brain.
The latest research by world-renowned sports scientist Professor Tim Noakes
shows the brain has far greater control over sports
performance than sports scientists have ever realised. And you can condition
your brain to achieve success.
Noakes, co-founder of the Sports Science Institute of South Africa (based in
Newlands, Cape Town), is making his surprise findings
known for the first time.
At the same time he and his team have submitted their study to a top American
medical journal for publication. His findings cut
against the grain of existing scientific opinion - that an athlete's muscles
become tired because lactic acid accumulates during
exertion.
Noakes has turned conventional scientific wisdom on its head before. The first
time was when he demonstrated that fitness doesn't
make people immune to heart attacks. Then he showed neck injuries were a serious
- and preventable - problem at all levels of rugby
in South Africa.
Thirdly, he provided proof the amount of water US experts recommended marathon
runners should drink (1,2-1,8 litres of water an
hour) was far too much and could lead to water intoxication rather than prevent
dehydration.
In each case his findings were questioned and discredited - and in each case
they were adopted worldwide some years later.
Where it all began
For years scientists have thought runners get tired during a race because of a
build-up of lactic acid in the muscles. The more
lactic acid in the muscles the more tired muscles become and the more difficult
it is for the athlete to keep going.
More...from Health24 at:
http://www.health24.com/fitness/Specific_Sports/16-2175-2181-2277,50688.asp


12. Pros and Cons of Training Partners:
I have my workouts that I like to hit "solo" depending on my mood or the workout
(all depends on how much thinking I've got to do).
However, there is nothing like having the support of training buddies. I was
very, very fortunate to have a core group of wonderful
folks to train with when I was racing as a professional triathlete. I still
can't thank them enough for "showing up."
With that being said, you can either benefit or sink yourself depending on the
folks you choose to surround yourself with on easy,
moderate or hard days. I say the choice is yours because ultimately, you are and
should be in control of your workout. So, here are
my top tips:
1.Training partners need to have a mutual respect for each others training
goals. Talk about and agree upon the effort and objective
before you head into the workout.
2.Try to hook up with folks who understand that an easy day means EASY! There
are those individuals out there who always start
pushing the envelope. You know the type .... the one who picks up the pace
during the last mile or two of a run. The one who always
picks up the effort when going up a hill on the bike .... or the run for that
matter! There is one guy who occasionally swims at the
same time as I do at the YMCA who ALWAYS wants to share a lane with me or swim
in the lane next to me. No prob ... he's a nice guy
but is always "racing me." I could be doing kicking drills on my side, and he's
splashing away (yes, he's a splasher) right next to
me! He's not my training partner, but he seems to want think that we are
training together. I just shut off the fact that he's next
to me. It's a good skill to have. Also, never be afraid to speak up during a
workout if someone starts pushing during an easy
training session. I do it all of the time! It's all about "keeping folks
honest!"
3.During easy days, try to find training partners who are at the same level or
even a bit slower than you so that you stay true to
the goal of going easy.
4.During hard interval sessions or time trial efforts, try to find training
partners who are slightly stronger or at the same level
as you so that you stay true to the goal of challenging yourself. A nice way to
organize recovery efforts during intervals, is to
circle back and pick up those who might be slightly behind. In swimming,
determine a send off time that is fair for everyone
(assuming everyone is close to the same level).
More...from USAT at:
http://usatriathlon.org/content/index/6137


13. Dropping Seconds from Your Time"
By Mary Dinehart MS, RD, LDN
If a diet or natural supplement claimed to improve reaction time, along with
faster recovery and better mental focus who wouldn't
want to follow or take it? Athletes are bombarded day in and day out with new
supplements boasting to bring them to greater
performance heights, but the products don't always back the claims. In addition,
the importance of diet composition is often
overlooked and viewed merely from a caloric standpoint for fueling needs. The
composition and consistency of the diet are just as
important as the consistency of the training program prior to race day. This is
because the diet controls hormone levels that are
essential for maximum performance.
Fish oil, rich in omega-3 fatty acids (primarily EPA and DHA), is well known for
its anti-inflammatory properties specifically in
treating chronic disease and prevention of cardiovascular disease, but it's a
relatively new concept when it comes to improving
athletic performance. Inflammation is a huge component of training and
influences an athlete's ability to recover quicker. Fontani
et al published a study comparing the effect of diet composition and omega-3
fatty acid supplementation on blood profiles, body fat
and mood state in healthy, active individuals (1). These subjects demonstrated
significant improvements in inflammatory markers in
35 days after supplementing with 2.5 grams of EPA and DHA per day. In addition
EPA and DHA supplementation improved feelings of
vigor, while decreasing negative mood associations such as anger, anxiety,
fatigue, depression and confusion. Another study by
Fontani et al showed supplementation with EPA and DHA significantly improved
reaction times (2).
More...from USAT at:
http://usatriathlon.org/content/index/6136


14. The Use Of Lactate Threshold In Training:
Richard Field discusses the concept of pulse rates to determine workout
intensities and outlines how the controversial Conconi test
can be used to guide and to monitor training processes. The methods described
herein give the coach and athlete reasonably accurate
and functional methods for monitoring and guiding the athlete to new heights of
athletic performance. Reprinted with the permission
of Modern Athlete and Coach.
The monitoring of an athlete's pulse during training is not a new concept, it is
however a technique that is often overlooked or
misunderstood. The most important energy source for intense exercise are
carbohydrates. With lower exercise intensities the burning
of fat as a fuel source becomes more important. With well-planned training there
will be an increase in the utilization of fat as a
fuel source which tends to act as a carbohydrate sparing mechanism. This will
aid in improving the performance capacity (Brooks &
Fahey, 1990). Improvement
in this parameter is an obvious plus to athletes in many sports, yet few coaches
have an understanding of exercise physiology that
will enable them to develop workout schedules to improve this critical area. To
design a program which will improve athletic
function relative to energy source usage, the coach must first understand the
relationship of the pulse rate
and physical exercise and the concept of lactate threshold. Pulse rates can be
used as a measure of the intensity of physical
exercise because there is a linear correlation between pulse rates and the
workout intensity. When a coach knows the athlete's pulse
rate percentage relative to his/her maximum pulse rate, valuable information can
be obtained as to the energy sources being utilized
and the effort expended during a workout.
More...from the Canadian Athletics Coaching Centre at:
http://tinyurl.com/ckn5zy


15. Digest Briefs:
** Dr. Gabe Mirkin's Fitness and Health E-Zine:
Dear Dr. Mirkin: Won't I be a better bicycle rider if I ride hard every day?
If you exercise intensely when your muscles are sore, you put yourself at high
risk for injury. The soreness you feel is from direct
muscle damage. Putting great pressure on damaged muscles causes them to tear.
Furthermore, sore muscles significantly increase your
needs for oxygen during exercise and slow you down (European Journal of Applied
Physiology, March 2009). That's why athletes in
every sport use the "hard-easy principle." To become a better rider, do a hard
session (very fast and/or lots of hills) so your
muscles feel sore on the next day. Go slowly for as many days as it takes for
the soreness to disappear, and then take another hard
day.
** Dear Dr. Mirkin: What can I do about Achilles tendinitis? The backs of my
ankles hurt all the time.
Until now, no treatment has been consistently helpful. However, a recent
uncontrolled study reports that injection of the patient's
own centrifuged blood into the tendon has healed some cases of chronic Achilles
Tendinitis (Sports Medicine, May 6, 2009).
Tendons have the poorest blood supply of all connective tissue. Blood contains
platelets that promote clotting and healing. Doctors
injected the patients' blood with concentrated platelets that contain cell
growth and differentiation hormones. However, no
controlled studies on the effectiveness of this treatment for Achilles
tendinitis have yet been published. More on Achilles
tendinitis at http://www.drmirkin.com/fitness/8513.html
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com
** Vitamins on the Menu
Q. When is the best time to take vitamins? Morning, noon or night? With meals or
without?
A. With vitamins and most nutritional supplements, the time of day isn't so
important, said Dr. Sheldon S. Hendler, co-editor of The
Physicians' Desk Reference for Nutritional Supplements.
"What is important is that vitamins are taken when most convenient," he said.
"This best ensures that vitamins are taken in a
consistent manner. Also, most vitamins should be taken with food, food that
contains some fat."
Although the water-soluble vitamins B and C can be absorbed when taken with food
or on an empty stomach, the fat-soluble vitamins A,
D, E and K are most efficiently absorbed when taken with some fat, Dr. Hendler
said. Beta carotene, a member of the carotenoid
family and a precursor of vitamin A, is also best absorbed with some fat. This
is also the case with other carotenoids used as
nutritional supplements, including lycopene, lutein, zeaxanthin, astaxanthin and
fucoxanthin.
Minerals should also generally be taken with food, Dr. Hendler said. "Absorption
efficiency of calcium carbonate on an empty stomach
is poor and increases significantly when taken with food," he said. "Calcium
citrate can be taken on an empty stomach. Iron is
absorbed best on an empty stomach. However, iron typically upsets the stomach
and is usually taken with a small amount of food."
From the New York Times
** This Week in Running:
10 Years Ago- Alfredo Vigueras (USA) won the City of Pittsburgh (PA/USA)
Marathon and the USA title
with a 2:14:20 (for US$25,000). Eddy Hellebuyck (USA) was 2nd in
2:16:58 while Stephen
Swift (USA) was 3rd in 2:17:27. Tatyana Titova (RUS) won the
women's race in 2:40:00,
followed by Cheryl Collins (USA) and Charlene Lyford (USA) in
2:46:52 and 2:47:07
respectively (no USA women's title at this race). This race was
discontinued after
the 2003 running but was resurrected this past weekend for its
20th running.
20 Years Ago- Carl Thackery (ENG) won the Trevira Twosome (NY/USA) 10M with a
47:40. John Gregorek
(USA) and Pat Porter (USA) went 2-3 with 47:53 and 47:55
respectively. Barbara Moore
(NZL) won the women's race in 55:13 with Francoise Bonnet (FRA)
next in 56:24 and
Joan Nesbit (USA) in 3rd with 56:26. This race was dropped to a
10K in 1997 and
discontined after the 2000 running.
30 Years Ago- Keith Forman (USA) won the Avenue of the Giants (CA/USA) with a
2:21:28. Michael
Cassaday (USA) was 2nd in 2:21:45 and Bill Sevald (USA) was 3rd
in 2:25:02. Jane
Wipf (USA) won the women's race in 2:47:50 with Irene Rudolf
(USA) and Jane Wooton
(USA) claiming 2nd and 3rd with 2:56:10 and 3:01:40 respectively.
With 1663 finishers,
this was the 21st largest marathon in the world for 1979. This
past weekend, "The
Avenue" celebrated its 38th running with 415 finishers and
winning times of 2:47:51
(men) and 3:09:54 (women).
40 Years Ago- Jeff Julian (NZL) won a 50 mile track race in Auckland NZL with a
time of 5:24:26.
50 Years Ago- George Young (USA) won the two mile in a dual meet between
Arizona State and the
University of Arizona held in Tucson AZ/USA. His time was 9:29.
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 7, 2009:
5th Medtronic TC 1 Mile, Minneapolis, MN
Inaugural USA 1 Mile Road Championship

Mary 9, 2009:
(5th) Fargo Marathon - Fargo, ND

Fifth Third River Bank 25K, Grand Rapids, MI
USA 25K Championship

National Run a Mile Day - Across the USA

Run For A Wish - Ottawa, ON

Santa Barbara Wine Country Half Marathon - Santa Ynez, CA

May 9-10, 2009:
Mississauga Marathon Weekend - Mississauga, ON

May 10, 2009:
Fredericton Marathon - Fredericton, NB

Kirkland Half Marathon - Kirkland, WA

Mother's Day 5K - St. Paul, MN
May 9, 2009:
Run For A wish - Ottawa, ON

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

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

For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events at:
http://www.runnersweb.com/

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Have a good week of training and/or racing.

Ken

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