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.

2. Cruise To Run -2010, THE ULTIMATE RUNNERS VACATION
January 24-31 www.cruisetorun.com
Registration is open for Cruise To Run 2010. If you are interested in going on
THE ULTIMATE RUNNERS VACATION it would be wise to
book early as Cruise to Run sold out to in 2009.
As the organizers of Cruise to Run we have emphasized that we have put together
runs that we are sure everyone will enjoy. But what
makes Cruise To Run special is the runners who attend. Over 300 runners together
on a vacation doing what they love to do. How can
we go wrong?
The 2010 Cruise will leave San Juan Puerto Rico on the Caribbean Princess and
visit St. Thomas, Tortola , Antigua, St. Lucia and
Barbados. The cruise will have something for everyone, a 5k race, prediction
run, group runs, hash run and a challenging mountain
run. Also included are cocktail parties an organized swim guest speakers, meals,
and much more.
The Caribbean Princess boasts casinos, restaurants, 24 hour buffet, 4 swimming
pools, hot tubs, entertainment, fully equipped gym,
and movies under the stars all for your enjoyment.
The Cruise is meant for everyone to enjoy from the serious to recreational
runner. Runs are a variety of distances and each run is
optional. With Cruise to run you will still have time to the beaches,
snorkeling, shopping and everything else the Caribbean has to
offer.
Guest speakers include Runner's World CRO Bart Yasso, eleven time Ironman
champion Lisa Bentley and marathon great Dick Beardsley.
For more information or to register visit www.cruisetorun.com

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

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

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

6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and
coach. With our industry leading software products,
we're committed to help you monitor, analyze and plan your training. We
encourage you to draw on our passion for excellence to help
you reach your athletic dreams. Trusted by thousands. Dedicated to you.
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7. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run GoodLife Fitness - Coed or Women's Only Visit
www.GoodLifeFitness.com today to receive 3 FREE Visits! Your 3 FREE visits
include: . A Visual Fitness Planner Consultation . Fit
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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Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
the link on our FrontPage at:
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FACEBOOK
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 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:

Shop the Under Armour Outlet for savings up to 40%!
Dates: Ongoing
Shop the Under Armour Outlet for $10 discounts on all running shoes!
Dates: Ongoing
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Special Father's Day Offer from HK Publishers
Having trouble figuring out what to get Dad for Father's Day or looking for ways
to keep active this summer? As a thank you to
their customers and fathers everywhere, Human Kinetics is offering a special 15%
discount for a limited time on any product
purchased from their website www.humankinetics.com . They have all kinds of
resources from sports and fitness to strength
training and nutrition. Enter Code E5241 into the promo code box at check out.
Offer expires: June 21, 2009

Footlocker Specials:
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ChampionUSA:
Outlet Items Are Up to 65% off at ChampionUSA.com! This Offer is valid now
through June 21st.
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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

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

If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
us at:
mailto:webmaster@... or leave your comments in one of our Forums at:
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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. Energy drinks: do they prevent fatigue and exhaustion?
2. Regular Daily Exercise Does Not Increase Total Sleep Time
3. The Benefits of Cross Training
4. When to Train, When to Strain
Why, when and how to go to the well in workouts.
5. Front-Running
Leaders of the pack may do better to sit back and work with other runners.
6. Sports science and management strategy
Science IN sport: Search for meaning and higher performance.
7. Eat to Compete
Shelley Johnson Explains How to Discover Nutrient-Rich Foods and the Power of
Protein.
8. Running and Arthritis
Are you really 'ruining your knees'?
9. The Final Push to the Tour
10. To Improve Fitness, Try Sleep
11. 4 Principles to Success, Thirsty Thursday
12. Dr. Gabe Mirkin's Fitness and Health E-Zine
13. Running in Your Daughter’s Footsteps
14. Staying Sharp: New Study Uncovers How People Maintain Cognitive Function In
Old Age
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Which of the following running (athletics) movies have you seen?"

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

LAST WEEK'S POLL RESULTS:
What is/are your favourite race distance(s)?
Answers Percent
1. Marathon 12%
2. Half-Marathon 18%
3. 10K 12%
4. 8K 8%
5. 5K 11%
6. Steeplechase 8%
7. 1500M/Mile 12%
8. 800M 11%
9. Sprints 8%


FIVE STAR SITE OF THE MONTH: MirindaCarfrae.com
Name: Mirinda Carfrae
Nationality: Australian
Height: 161 cm Weight: 52 kg
Birthday: 26 March 1981
Occupation: Professional Triathlete
Coach: Siri Lindley: www.siri-lindley.com
Hometown: Logan City, Queensland
Training Camps: Queensland, Australia; California, USA, Colorado, USA
Federation Links : Triathlon Queensland and Triathlon Australia
Mirinda started sports at an early age, playing basketball and a variety of
other school sports. In 2000, at the age of 19, she
competed in her first triathlon. Even though she did not have a background in
swimming, running, or biking, she experienced success
in 2001 when she made the Australian Junior Elite Team. Mirinda then went on to
represent Australia at the ITU Triathlon World
Championships from 2001 through till 2005 earning silver medals in 2002 and
2003. More recently Mirinda has focused on the longer
distances. She won the Nice Long Course triathlon in 2004 and got silver at the
ITU Long Course World Championships in Denmark in
2005. With the introduction of the Ironman 70.3 series in 2006, Mirinda claimed
the St Croix and Baja titles early in the year,
going on to win a bronze at the Ironman 70.3 World Championships in the same
year. In 2007, Mirinda came second in 4 half ironman
distance triathlons before winning the 2007 Ironman 70.3 World Championships in
world record time.
With four 70.3 wins already in 2008, Mirinda has clearly claimed the 70.3
distance as her own and leaves no doubt that she's a force
to be reckoned with in ironman racing.......
Check out her site at:
http://www.mirindacarfrae.com

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

BOOK/VIDEO/MOVIE OF THE MONTH: Age is Just a Number: Achieve Your Dreams At Any
Stage In Your Life
By Dara Torres
Product Description
From legendary Olympic gold medalist Dara Torres comes a motivational,
inspirational memoir about staying fit, aging gracefully, and
pursuing your dreams.
Dara Torres captured the hearts and minds of Americans of all ages when she
launched her Olympic comeback as a new mother at the age
of forty-one-years after she had retired from competitive swimming and eight
years since her last Olympics. When she took three
silver medals in Beijing-including a heartbreaking .01-second finish behind the
gold medalist in the women's 50-meter
freestyle-America loved her all the more for her astonishing achievement and her
good-natured acceptance of the results.
Now, in Age Is Just a Number, Dara reveals how the dream of an Olympic comeback
first came to her-when she was months into her
first, hard-won pregnancy. With humor and candor, Dara recounts how she returned
to serious training-while nursing her infant
daughter and contending with her beloved father's long battle with cancer.
Dara talks frankly about diving back in for this comeback; about being an older
athlete in a younger athletes' game; about
competition, doubt, and belief; about working through pain and uncertainty; and
finally-about seizing the moment and, most
important, never giving up. A truly self-made legend, her story will resonate
with women of all ages-and with anyone daring to
entertain a seemingly impossible dream.
About the Author
DARA TORRES has set three world records and has brought home twelve Olympic
medals, including four golds. She is the first American
swimmer to have competed in five Olympics. She lives in Florida.
Buy the book at Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0767931904/runnersweb/102-0182896-9006569\
?v=glance&s=books

For more publications on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and
http://www.runnersweb.com/running/amazon.html


THIS WEEK'S FEATURES:

1. Energy drinks: do they prevent fatigue and exhaustion?
Studies show dilute energy drinks are best for fighting fatigue
The city of Aberdeen is not normally associated with heat exhaustion - but
that's where scientists chose to carry out a study aimed
at establishing what fights exercise fatigue best in hot environments.
Six males cyclists exercised to exhaustion in artificially high temperatures on
three different fluid replacement regimes: no drink;
a 15% carbohydrate (glucose)-electrolyte drink and a 2% carbohydrate-electrolyte
drink.
Skin and rectal temperature and heart rate were measured throughout the trials
and venous blood samples were also taken to establish
plasma volume changes, blood metabolites, serum electrolytes and osmolality.
Unsurprisingly, the cyclists reached exhaustion fastest on the no-drink trial -
70.9 minutes, compared with 84 minutes in the 15%
carbohydrate trial. But the most dramatic finding was that the men on the more
dilute drink regime took 118 minutes to reach
exhaustion - 34 minutes than those taking the more concentrated drink.
The research team conclude that the onset of fatigue when exercising at a
moderate intensity in a hot environment can be delayed by
consuming a large volume of dilute glucose-electrolyte drink.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/energy-drinks-do-they-prevent-fatigue-and-exhaus\
tion-157


2. Regular Daily Exercise Does Not Increase Total Sleep Time:
According to a research abstract that will be presented on June 8 at Sleep
2009, the 23rd Annual Meeting of the Associated
Professional Sleep Societies, days with increased activity were followed by
nights with lower total sleep time (TST), while nights
with lower TST were followed by increased activities during the next day.
Results indicated that total sleep time increased by an average of 42 minutes a
night only after days with low activity. In related
findings, increased activity was seen in participants with higher body mass
index (BMI).
According to lead author Arn Eliasson, MD, at the Integrative Cardiac Health
Project at Walter Reed Army Medical Center in
Washington DC, results of the study were the opposite of expectations. Quality
of sleep (measured by sleep efficiency or sleep time
divided by time in bed) did not improve after days of increased exertion and
sleep efficiency did not vary according to the amount
of exertion during the day.
"It has long been recommended, even championed, that getting exercise is part of
the recipe for improved sleep. Our data do not
support that notion," said Eliasson. "The longest sleep and best sleep
efficiency occurred after days with low non-exercise
exertion. Similarly, we expected that better-rested subjects would be more
inclined to get exercise or have busier days; however,
better rested subjects got less exercise and had less calorie expenditure. After
relatively more sleep (more than six hours), all
measures of exertion decreased."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/06/090608071937.htm


3. The Benefits of Cross Training:
I felt a little wistful the other day when, riding my road bike, I passed
runners gliding by on the upper bridle path in Central
Park. That used to be me, before the pain in my knees and hip made other workout
plans. So I shifted gears, pedaled faster and
contemplated the benefits of cross-training.

A Race Like No Other
Liz Robbins explores the people and culture of the marathon.
Back in the 1970s, during the first running boom, runners obsessively piled on
the mileage in their Nike waffle trainers. Today,
with recreational runners training for first marathons and ever-older runners
eager to stay active, people are trying to maximize
their body’s potential without running it into the ground.
“If you want to do a marathon, you really only need to do three runs a week,”
said Neil Cook, the multi-sport program manager at
Asphalt Green, a city-owned sports complex in Manhattan. The other two days, Mr.
Cook said, should be spent on cross-training
activities like cycling or swimming.
Of course, he warns, those three days of running must be intense and
concentrated workouts: speed, hills and a long run.
Cycling is the best cross-training sport for runners, Mr. Cook believes, since
it builds an aerobic base while maintaining range of
motion. “It forces your leg muscles to contract and increases the blood flow,”
he said. “If you do it properly, you’re not really
straining on the bike, the muscles aren’t getting that abused.”
Cyclists tend to work opposing muscles — like the quadriceps and hamstrings —
differently than they do when on foot. Indeed,
recreational athletes who only run can end up with muscular imbalances,
according to Bill Pierce, the director of the Furman
Institute of Running and Scientific Training in Greenville, S.C.
He and his colleagues wrote “Runner’s World Run Less, Run Faster” (Rodale,
2007), which promotes a training program of three days of
running (track repeats, tempo and long runs), plus two days of cross-training
workouts.
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/06/11/the-benefits-of-cross-training/


4. When to Train, When to Strain:
Why, when and how to go to the well in workouts.
We’re often told that just because we can do a given workout, this doesn’t mean
we should. Thanks to the success and popularity of
programs such as those of coaching legend Jack Daniels, “train smarter, not
harder” is many runners’ guiding ethos. The idea is to
go into every hard workout knowing what physiological response you want the
session to produce, and then training accordingly to
elicit that response in the most efficient way. To use perhaps the most familiar
example, tempo runs are said to be most effective
when run at an even pace in a narrow pace range, instead of as hard as possible
for the given distance. In that way, the thinking
goes, you most effectively meet the goal of the workout. (In this case, raising
your lactate threshold.)
Marius Bakken, the Norwegian record holder at 3,000m (7:40) and 5,000m (13:06),
advocates just this sort of judicious approach. A
strong proponent of not going all out in training, Bakken believes that, when
prepping for anything between 5K and the marathon, you
should finish every hard workout feeling like you could do one-third more
repeats at the pace you just ran. Not necessarily want to,
but could, meaning that while cooling down after a session of six 800s, you
should honestly be able to say you could have done two
more without extreme duress.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=16761


5. Front-Running:
Leaders of the pack may do better to sit back and work with other runners.
The story of American distance running legend Steve Prefontaine has been
immortalized in a couple of Hollywood movies, Prefontaine
and Without Limits. He was a talented and headstrong runner who always liked to
run at the front of the pack, against the advice of
his coach. We’ve all met someone like that, who treats workouts as races or has
to run 15 metres ahead of you. But for most runners,
front-running just doesn’t pay off. Depending on how fast you’re running, it can
take as much as six percent more energy to conquer
wind resistance when you’re leading - and it’s also more taxing mentally. More
often than not, you’ll end up like Prefontaine, who
led much of the 1972 Olympic 5000-metre race before fading to fourth in the
final lap.
It’s not just about physiology. The advantages of sticking together in a pack
during workouts, tempo runs and races are rooted in
economic theory. John Nash, the subject of the movie A Beautiful Mind, won a
Nobel Prize for his work in game theory. Our instincts
tell us to try to beat our competitors by doing what’s best for ourselves. Nash,
however, showed that we can sometimes obtain a
better result for ourselves by co-operating with those we’re competing against.
More...from Canadian Running at:
http://runningmagazine.ca/2009/04/sections/training/training-zone-front-running/


6. Sports science and management strategy:
Science IN sport: Search for meaning and higher performance.
This post is long overdue. It might even turn into a series, there is so much to
say. But for the last week, every time I have sat
down to work on this topic, I have discovered a form of writer's block, where
I'm unable to properly express the point I would like
to. So this is my latest attempt, and it will probably develop into a series,
personal (even autobiographical) in nature. But it is
my take on where science fits and contributes to high performance sport.
A series with a purpose
Many of these thoughts are inspired by my recent experiences with the South
African Sevens rugby team, now the world champions, with
whom I've toured in the last few months in a sports science and strategy
consulting role. Their success was the result of a
strategic plan developed by coach Paul Treu almost four years ago. It borrowed
from business, science, strategy, philosophy and half
a dozen other sports and represents the most complete, professional and advanced
strategy put together for national sport in South
Africa. It should (though it won't) serve as a template for other sports in
South Africa (my local interest), but hopefully lessons
from it will also be of interest to you reading this, regardless of whether you
follow the sport of Sevens rugby or not!
I don't wish to dwell exclusively on this experience though, and will also share
some of the insights gained from my other
experiences in South African sport. Sadly, the Sevens success is an isolated
one, a rare occasion where the expertise of people,
from the coach down to players, was valued and implemented. For the most part,
South African sport remains the domain of the fragile
egos who recognize not expertise but process, not vision but individual
incentives, and who reward mediocrity rather than
excellence. But more on that later.
More...from Science in Sport at:
http://www.sportsscientists.com/2009/06/sports-science-and-management-strategy.h\
tml


7. Eat to Compete:
Shelley Johnson Explains How to Discover Nutrient-Rich Foods and the Power of
Protein.
As an athlete, you're all about strength and efficiency - of movement, of
energy, even of mental preparation as you undertake
endurance events like the Ironman.
To perform at your peak, remember the importance of protein in the diet. If you
think of your body as a machine, then muscles are
the major moving parts that help sustain you during training and competitive
events. Strong, healthy muscles are critical to your
success. To build, repair and maintain lean muscle mass, your body needs the
essential amino acids found in protein-rich foods.
It’s important to know that not all proteins are created equal. Animal protein,
like lean beef, is a complete high-quality protein
because it contains all the essential amino acids your body needs to build and
maintain muscle, bones, skin, hair and other tissues.
Lean pork, skinless poultry, lowfat dairy products and eggs are other examples
of high-quality protein.
Emerging research indicates that all Americans, whether they’re endurance
athletes or not, may benefit from additional dietary
protein. For example, the government’s Dietary Guidelines recommend 5 to 6
ounces of protein per day from the meat/beans food group
to ensure adequate intake. However, some scientists suggest even more protein is
needed for optimum muscle strength and overall
health. In a 2006 edition of the American Journal of Clinical Nutrition, Dr.
Robert Wolfe of the University of Arkansas contends
that current recommendations for protein are based on the prevention of protein
deficiency. He suggests that 15 grams of essential
amino acids, or about 4 ounces of high- quality protein at each meal, could be
beneficial to build and maintain adequate levels of
muscle mass and drive optimum metabolic function.
More...from Ironman.com at:
http://ironman.com/training/sponsors/shelley-johnson-explains-how-to-discover-nu\
trient-rich-foods-and-the-power-of-protein


8. Running and Arthritis:
Are you really 'ruining your knees'?
As health insurance premiums rise and employment rates fall, many Americans have
become particularly paranoid about their health.
We’re already strapped for cash. The last thing we need is to find out we have a
condition that sends us spinning into a virtual
turn style of referrals, co-pays, and pharmacies.
For the health-conscious runner, this is of particular concern. We rely on
running and expect it will serve as a fountain of youth,
the ultimate preventive measure against the effects of aging. So, what’s with
the old adage that running is bad for your knees? Our
beloved pastime couldn’t possibly be betraying our bodies, could it?
It’s time for a little myth debunking, anti-fear mongering words of wisdom:
running will not sentence you to being confined to a
motorized Rascal in your later years. In fact, studies suggest the effects are
quite the opposite. Among a long list of pros is the
prevention of osteoarthritis (OA), the most common type of arthritis in older
adults. Running isn’t bad for your knees; it’s good
for them.
Joint Solutions
Ligaments hold together every one of the many joints in the human body, and
those ligaments are stiffened and strengthened through
exercise, such as running. Stronger ligaments equate to more stable joints, and
more stable joints lead to less wear-and-tear
injuries, which means a lower risk of old injuries turning into OA later in
life.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=16646


9. The Final Push to the Tour:
This note might meander a bit, since it’s being written on my Blackberry from
the passenger seat of a vehicle following Lance in
Aspen. He’s back in Colorado following the Tour of Italy for one more altitude
exposure before the Tour de France. Well… that and
the birth of his fourth child, Max.
The Tour of Italy was good for Lance, and it’s had a tremendous impact on his
power output. He’s very strong on the climbs around
Aspen – even considering the elevation – and he’s getting his ability to
accelerate explosively back again, too. Some of that has to
do with the unique stress from racing, and some has to do with his weight, which
is getting down close to his normal TdF level.
Ten months ago when this whole comeback started, his muscle weight was one of my
biggest concerns. With his weight getting close to
what it was in 2005, and with another two and half weeks for some final tune-up
training and a few races, I think he’s going to have
a solid Tour de France.
More...from Carmichael Training Systems at:
http://www.trainright.com/articles.asp?uid=4307


10. To Improve Fitness, Try Sleep:
Most people training for a race or sport focus on adding more miles, workouts or
weight training to improve their fitness. But new
research suggests that simply getting more sleep can improve athletic
performance.
The small study included five members of the Stanford women’s tennis team. For
two to three weeks, the athletes maintained their
regular schedules, sleeping and working out as usual. They took part in
sprinting and hitting drills to measure their performance.
Then the players were told to extend their sleep to 10 hours a night for five to
six weeks.
After increasing sleep, the athletes performed better on all the drills.
Sprinting drill times dropped on average to 17.56 seconds
from 19.12 seconds. Hitting accuracy, measured by valid serves, improved to
15.61 serves, up from 12.6 serves, and a hitting depth
drill improved to 15.45 hits, up from 10.85 hits.
The findings were presented last week at the Annual Meeting of the Associated
Professional Sleep Societies. The study was small, and
some of the improvement may have been the result of additional practice time.
However, the size of the change suggests the athletes
received a direct benefit from more sleep.
The study’s lead author, Cheri Mah, a researcher at the Stanford Sleep Disorders
Clinic and Research Laboratory at Stanford
University, said the athletes who took part in the study also felt better and
realized for the first time the real effect sleep
could have on performance.
Katherine Hobson, who writes the “On Fitness” column for U.S. News and World
Report, said she decided to hang up her running shoes
and catch up on sleep during a recent vacation.
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/06/17/for-a-better-workout-try-sleep/


11. 4 Principles to Success, Thirsty Thursday:
By Jack Daniels
Jack Daniels, head distance coach at the Center for High Altitude Training at
Northern Arizona University, trains and consults
runners from all over the world. Daniels has been named NCAA Division III Coach
of the Century, three-time NCAA Division I National
Coach of the Year, and was named World’s Best Coach by Runner’s World magazine.
Throughout his career, Daniels has worked with many
successful athletes, including Jim Ryun, Joan Benoit Samuelson, Peter Gilmore,
Amy Hastings, Ryan and Alicia Shay, Magdalena Lewy
Boulet, and many others. Daniels is a two-time Olympic medalist in the modern
pentathlon.
Watch the video at:
http://www.flotrack.org/videos/coverage/view_video/234673-thirsty-thursdays-with\
-jack-daniels/187249-1.-4-principles-to-success-thir
sty-thurday


12. Dr. Gabe Mirkin's Fitness and Health E-Zine:
** Hip Fracture Usually Requires Hip Replacement
The most-feared injury among serious bicyclists is a broken hip. The femur hip
bone is shaped like a shepherd's crook. The blood
supply to the ball at the top of the hip bone comes in through the neck just
below the ball. If the neck or ball are broken, the
blood supply is usually shut off and the top of the hip bone dies. To prevent
this from happening, fractures of the ball or neck of
the hip bone are usually treated with immediate hip replacement. Try to avoid
this drastic surgery by keeping your bones as strong
as possible.
1) All exercise strengthens bones. Bicycling strengthens bones, but not as much
as sports that exert greater forces on bones such
as running or lifting weights. (Medicine & Science in Sports & Exercise, March
2009).
2) Exercise increases calcium absorption, which is necessary for strong bones.
As I reported last week, even non-impact exercises
such as swimming and cycling increase calcium absorption from the intestines by
upregulating the calcium transporter genes.
(American Journal of Physiology, Endocrinology and Metabolism, April 2009).
3) Those most likely to suffer broken bones during exercise are people who have
low levels of vitamin D (Journal of Bone and Mineral
Research, September 2006). When you lack
vitamin D, ionizible calcium drops. This causes the parathyroid glands to put
out large amounts of parathyroid hormone which takes
calcium out of bones to weaken them and increase fracture risk.
4) High blood levels of parathyroid hormone (from vitamin D deficiency or any
other cause) are a major risk factor for bone
fractures during exercise (Bone, August 2005).
If you ever are unable to expose a few inches of skin to sunlight for at least
20 minutes four or five times a week, get a blood
test called vitamin D3. If it is below 75 nmol/L, you need to take a vacation
in a sunny place, or take at least 3000 IU of vitamin
D per day until you can get some sunlight.
** Recovery Heart Rate
A study in the New England Journal of Medicine showed that one of the best tests
to predict your risk for having a heart attack is
your Recovery Heart Rate.
Recovery heart rate is a measure of fitness and a slow recovery from exercise
means that you are out of shape. The study really
shows that being out of shape increases your chances of having a heart attack.
To measure recovery heart rate, exercise on a treadmill until you breathe hard,
record your heart rate, and hold that pace for at
least a minute. Then cool down and measure your pulse rate exactly one minute
after stopping. If your heart does not slow down at
least thirty beats in the first minute, you are in poor shape and at increased
risk for a heart attack. If your heart rate slows
down more than fifty beats in the first minute, you are in excellent shape.
You can also use the recovery heart rate to measure improvement as you get into
shape. This test can cause irregular heart beats in
people with damaged hearts, so check with your physician before you try it.
Cole CR et al. Hear-rate recovery immediately after exercise as a predictor of
mortality. New England Journal of Medicine
1999(October 28);341(18):1351-7.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com


13. Running in Your Daughter’s Footsteps:
New York Times food writer Mark Bittman and his daughter Kate are planning to
run the New York City marathon. He will offer training
insights and favorite post-run recipes building up to the Nov. 1 event.
Why run a marathon? I don’t know.
I guess I ran my first marathon — in Stamford, Conn., in 1986 — to show that I
could. I was 36, my time was 4:20, and I thought
everything was just about perfect. Though I seem to remember spending two or
three days in bed afterward, there was something
compelling about the experience, enough to repeat it seven times in the
following 11 years. But exactly what that something was I
couldn’t tell you: perhaps euphoria, a lack of rational thought, a smug sense of
accomplishment.
Certainly the experiences have been varied enough. In New York, in 1992 (I
think), I was on pace to run about 3:45 when, in the 25th
mile, my leg cramped so badly the skin on my calf looked as if there were mice
doing the crawl under it; I finished in 4:10.
One year I crossed the 59th street bridge and asked myself, “Why am I doing
this?” Never, ever do that in the middle of a marathon;
it’s especially unanswerable after 13 miles. I stopped dead in my tracks and
walked to Central Park, thereby bypassing the last 10
miles or so of the race.
In 1994 I bucked a stiff headwind and ran 4:01.40 in Hyannis, Mass., a race so
underpopulated I saw exactly two other runners over
the course of the last 10 miles. My last marathon was in 1997; I was injured
during training, knew I’d never break four hours, and
decided to run for fun. It worked: my time was 5:20 and, when it started pouring
rain at about mile 20, I broke out laughing and
started skipping through the puddles.
Ten years passed; many things happened. I got divorced, moved countless times,
published a few books, and watched my kids become
young adults.
Through this, I ran, but not like a “real” runner. I gained weight, had knee
surgery, lost weight, and then, last year, found myself
running more seriously. Instantly, I started thinking about the marathon again;
evidently I need the Big Goal.
Then my 30-year-old daughter, Kate, whose first runs were as a teenager — with
me — announced she was running New York. (“Why?” I
asked her. “It seems like the right thing to do now,” she said, which is as good
an answer as any.)
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/06/19/running-in-your-daughters-footsteps/


14. Staying Sharp: New Study Uncovers How People Maintain Cognitive Function In
Old Age
Not everyone declines in cognitive function with age. Elderly people who
exercise at least once a week, have at least a high school
education and a ninth grade literacy level, are not smokers and are more
socially active are more likely to maintain their cognitive
skills through their 70s and 80s, according to research published in the June 9,
2009, print issue of Neurology®, the medical
journal of the American Academy of Neurology.
The study followed 2,500 people age 70 to 79 for eight years, testing their
cognitive skills several times over the years. Many of
the participants showed decline in cognitive function. Fifty-three percent of
the participants showed normal age-related decline and
16 percent showed major cognitive decline. However, 30 percent of the
participants had no change or improved on the tests over the
years.
The researchers then examined what factors made the people whose cognition
stayed sharp different from those who lost some of their
abilities over eight years.
"To this day, the majority of past research has focused on factors that put
people at greater risk to lose their cognitive skills
over time, but much less is known about what factors help people maintain their
skills," said study author Alexandra Fiocco, PhD, of
the University of California, San Francisco.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/06/090608162424.htm


15. Digest Briefs:
** This Week in Running:
10 Years Ago- Ayelech Worku (ETH) defeated Lornah Kiplagat (KEN) by 1.3 seconds
to win the
Schweizer Frauenlauf (SUI) 5K, 15:15.2 to 15:16.5. Anita
Weyermann (SUI) was
well back in 3rd with 15:53.5 and Daria Nauer (SUI) was 4th in
16:01.6.
20 Years Ago- Bill Reifsnyder (USA) won the Maski-Courons (PQ/CAN) 20K by more
than a minute
over Art Boileau (CAN), 1:00:31 to 1:01:46. Philippe Laheurte
(CAN) was 3rd in
1:01:53. Rosa Mota (POR) won the women's race by a huge margin
over Isabelle
Dittberner (BEL), 1:08:39 to 1:12:13. Jacqueline Gareau (CAN)
was 3rd in 1:12:25.
30 Years Ago- Marco Marchei (ITA) won the Grand Prix d'Europe (BEL) Marathon
over a strong
international field with a 2:15:22. Hendrik Schoofs (BEL) was
2nd in 2:15:45
and Fernand Kolbeck (FRA) was 3rd in 2:16:18. Other notables
were Orlando
Pizzolato (ITA) 5th in 2:17:28, Jeffrey Norman (ENG) 6th in
2:17:43, and Günther
Mielke (GER) 20th in 2:22:04.
40 Years Ago- Phil Hampton (ENG) won the Polytechnic (ENG) Marathon with a
2:25:22. David John
Holt (ENG) was 2nd in 2:26:56.
50 Years Ago- Hans Grodotzki (GER) got a narrow win over Kazimierz Zimny (POL)
at the 6th edition
of the Janusz Kusocinski Memorial (POL) 3000m, both given times
of 7:58.4. Siegfried
Herrmann (GER) was 3rd in 8:00.0 and Derek Ibbotson (ENG) was 4th
in 8:00.4.
60 Years Ago- Emil Zatopek (CZE) won the Czechoslovak Army Championships (CZE)
10,000m in 29:28.2.
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 19 - June 21, 2009:
Trans Europe Footrace - Bari, Italy to Cape North, Norway (4485Km)

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

Grandma's Marathon - Duluth, MN

University of Maryland Heart Center Baltimore 10 Miler - MD

June 21, 2009:
Alterna Do It For Dad 5/10K - Ottawa, ON

Dextro Energy Triathlon - Washington DC

Fathers Day 5K - St. Paul, MN

GBMC Father's Day 5K - Towson, MD

Manitoba Marathon - Winnipeg, MAN

New Balance Victoria Half IM Triathlon - BC

Vikings Grid Iron Gallop 5K - Minneapolis, MN

June 25-28, 2009:
Canadian Track and Field Championships and Worlds Trials - Toronto, 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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