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. Tara Quinn-Smith set a new course record
of 16:15.7 beating the 16:29 set by Nicole Stevenson
in 1996.
364 women completed the race with 33 women running under 20:00
The 2010 race will be run on June 19th..
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
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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
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Race Directors: Advertise your event on the Runner's Web.
For more information:
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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. Running Injuries: What you don't know about injuries can really hurt you
2. How To Maximize Benefits Of High Altitude Training
3. Cardiac events during sport on TV
The dangers of WATCHING elite sport - health checks needed!
4. This Week in Running
5. Dr. Gabe Mirkin's Fitness and Health E-Zine
6. The Truth About Hydration in the Heat
7. Evaluation Study Reveals SLEEPTRACKER® Nearly as Effective in Gathering
Specific Sleep Data as Advanced Sleep Lab Equipment
8. 5 Ways to Shed Those Last Few Pounds
9. How the Web got me ripped
From weight regimens to superstrict diets, the Internet is becoming a key
destination for workout-obsessed men who chronicle their
change from soft to shredded.
10. Running Form: Midfoot Strikers vs. the Balls of Your Feet
11. An Inspiring Woman is Remembered in the 10th Annual Ruth Rothfarb Summer
Festival at Hebrew Rehabilitation Center
12. Building Speed Before Endurance: time to turn convention on the head?
13. Atrial Fibrillation In Endurance Athletes Still Poses Problems For Sports
Cardiologists
14. Can Quercetin Improve Athletic Performance (and Protect Against Cancer)?
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
How will Lance Armstrong do in this summer's Tour de France?

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

LAST WEEK'S POLL RESULTS:
Which of the following running (athletics) movies have you seen?
Answers Percent Votes
1 Chariots of Fire 16%
2 Golden Girl 6%
3 Marathon Man 12%
4 Prefontaine 14%
5 Personal Best 8%
6 Running Brave 10%
7 Without Limits 10%
8 St. Ralph 14%
9 The Jericho Mile 8%
10 None of the above 2%


FIVE STAR SITE OF THE MONTH: We Are Triathlon
The dedicated triathlon website that gives you the inside track on the sport,
whether you're a seasoned Ironman or limbering up for
your first race. We've got top tips from the pros, the latest interviews, news,
blogs and forums, all within a supportive community
to get behind you in your next event.
Check it out at:
http://www.wearetriathlon.co.uk/


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


BOOK/VIDEO/MOVIE OF THE MONTH: On the Wings of Mercury: The Lorraine Moller
Story (Paperback)
By Lorraine Moller
LORRAINE MOLLER is one of New Zealand's greatest women distance runners. Four
times an Olympic contender, winner of three Avon
Women's Marathons, winner of the Boston Marathon, three times the winner of the
Osaka international Ladies' Marathon, and a
Commonwealth Games medallist, she is indeed a living legend of the running
world.
After a childhood plagued with illness, Lorraine, the teenager, began running
barefoot with her father near her home in Putaruru.
She went on to win a bronze medal in the marathon at the 1992 Barcelona Summer
Olympic Games at the age of 37. She traces her
development as a world-class competitor during a time when women's distance
running was just hitting its stride. A longtime battler
for equality and professionalism in distance running, Lorraine is upfront about
her battles with officialdom, her struggles with
relationships, and the inner demons she strove to conquer.
With the roman god Mercury as her guide, Lorraine's adventures in her pursuit of
Olympic gold underscores an intense inner journey
of self-examination and personal transformation. Here is a candid, personal
story of an extraordinary life: spirited, intelligent,
insightful, and highly entertaining.
From: www.onthewingsofmercury.com.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1877361992/runnersweb/102-0182896-9006569\
?v=glance&s=books
The book is also available at: http://www.lorrainemoller.com


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. Running Injuries: What you don't know about injuries can really hurt you:
How to avoid the most common sporting injuries
About 85 per cent of elite and recreational badminton players (!) are injured
during an average year, 65 per cent of regular runners
are hit by the injury bug, and 21 percent of walkers are afflicted (by
definition, an 'injury' is a physical problem severe enough
to force a reduction in training).
When injury rates are expressed per hour of activity, risk of injury can be
ranked by sport. Not surprisingly, such rankings show
that sports like rugby and lacrosse produce the most mayhem, with about 30
injuries per 1000 hours of activity (rates above 5 per
1000 hours are considered high). Basketball and squash are also problem
producers, with around 14 injuries per 1000 hours. Running
and high-intensity aerobic dance follow fairly closely, with 11 injuries per
1000 hours (or about one per 100 hours).
A variety of other sports are ranked below, with the number of injuries per 1000
hours of activity in parentheses ('Injuries in
Recreational Adult Fitness Activities,' The American Journal of Sports Medicine,
vol. 21 (3), pp. 461-467, 1993).
1. Alpine skiing (8)
2. Rowing machine exercise (6)
3. Treadmill walking or jogging (6)
4. Tennis (5)
5. Dancing classes (5)
6. Resistance training with weight machines (4)
7. Resistance training with free weights (4)
8. Outdoor cycling (3.5)
9. Stationary cycle exercise (2)
10. Stair climbing (2)
11. Walking (2)
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0123.htm


2. How To Maximize Benefits Of High Altitude Training:
A study by Indiana University researchers found that athletes' elevated or
heavier breathing at sea level immediately following
high-altitude training accounts for a substantial amount of the gains from the
high-altitude training. The heavy breathing is
temporary, however, said Robert Chapman, lecturer in IU's Department of
Kinesiology, and makes a case for why athletes should
consider giving themselves one week to 10 days at sea level before a major
competition.
Elite endurance athletes, such as runners, swimmers and triathletes, often train
at high altitudes for a month or more because the
body creates more red blood cells to adapt to the lower oxygen content of the
air. An increase in red blood cells can help athletes
by shuttling more oxygen to fuel muscles when they compete nearer to sea level.
Chapman said their study, however, found that the elevated breathing athletes
experience temporarily when returning to sea level can
account for 10 percent to 20 percent of the body's increase in its ability to
consume oxygen. If athletes factor this time in before
their competition, the heavy breathing would go away and they still would likely
have the extra red blood cells, unless they wait
too long.
"It's a matter of balance," said Chapman who also heads Team Indiana Elite, a
group of professional distance runners based in
Bloomington.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/05/090531102843.htm


3. Cardiac events during sport on TV:
The dangers of WATCHING elite sport - health checks needed!
If you're reading this (or are a regular reader), then you're probably also
inclined to spend fairly large periods of time actually
watching sport (and wondering where we've been lately, but that's another
story).
Being sports fans, you probably make it a point to follow coverage of your teams
whenever possible, and live and share in the
emotions of the game. People follow sport differently, of course - some dress up
in the playing kit, scream at television sets and
referees, and feel more anxiety and stress than the players they are supporting.
Others (and I'm in this group) tend to be more
dispassionate and 'cool', watching with a more analytical eye.
Uncertainty and enjoyment
Regardless, the enjoyment comes largely from the uncertainty. In marketing
terms, sport on television is classified as an "instantly
perishable product", which is to say that the value of sport perishes instantly
once the outcome is known. Few will watch a game
with emotion and enjoyment if the result is known, though of course, there are
other reasons to watch matches over and over (game
analysis, for example).
But what if that uncertainty is also the cause of medical problems? I have no
doubt that those of you who fall into the first group
- the screamers who live and breathe every moment - have been told to calm down
or you'll damage your health.
More...from The Science of Sport at:
http://www.sportsscientists.com/2009/06/dangers-of-watching-elite-sport-health.h\
tml


4. This Week in Running:
10 Years Ago- Elena Makalova (BLR) won the Grandma's (MN/USA) Marathon over a
very deep field with
her 2:29:13. Albina Gallyamova (RUS) was next at 2:30:03 and
Elena Plastinina (UKR)
back in 3rd with 2:33:27. Runners from former Soviet countries
took the top seven
places and 41 women went under 2:50. Andrew Musuva (KEN) won the
men's race with a
2:13:22, leading, in close order, Tesfaye Bekele (ETH) at
2:13:26, Fedor Ryzhov (RUS)
at 2:13:33, and Benedict Ako (TAN) at 2:13:41.
20 Years Ago- Tim Hacker won the USA 5000m title with a 13:39.75, defeating
Keith Brantly and
Doug Padilla who posted 13:40.20 and 13:40.76 respectively. Pat
Porter took the
10,000m title in 28:45.78 with Robert Kempainen 2nd in 28:50.95
and John Scherer 3rd
in 28:58.18. Patti-Sue Plummer won the women's 3000m title with
a 9:00.05.
30 Years Ago- Colin Kirham (ENG) won the Sandbach (ENG) Marathon in 2:17:30
with Alexander Keith
(SCO) 2nd in 2:17:39 and Laurence Adams (WAL) 3rd in 2:18:22.
Hugh Jones (ENG) was
4th in 2:20:25.
40 Years Ago- Dick Taylor (ENG) won a 10,000m in London ENG with his 28:06.6
defeating Ron Clarke
(AUS) who clocked in at 28:21.0. Michael Tagg (ENG) got the 3rd
spot with a 28:33.8.
50 Years Ago- Bill Dellinger won the USA 5000m title in Boulder CO (at
altitude) with a 14:47.6,
ahead of Lewis Stieglitz at 14:48.8 and Max Truex at 14:50.2.
Laszlo Tabori (HUN)
was 4th in 14:51.8.
60 Years Ago- Jack Holden (ENG) won the Polytechnic (ENG) Marathon in
2:42:54.2.
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.


5. Dr. Gabe Mirkin's Fitness and Health E-Zine:
** Protein for Muscle Recovery and Growth
Many athletes believe that they can grow larger muscles by taking protein
supplements rather than by eating protein in ordinary
foods. However, protein powders come from food, and extracts cannot be more
efficient than the foods from which they are extracted.

All athletes train by stressing and recovering. They take a hard workout,
damage their muscles, feel sore the next morning, and
then take easy workouts until the muscles heal and the soreness goes away. The
athlete who can recover the fastest can do the most
intense workouts. Eating a high carbohydrate-high protein meal within a half
hour after finishing an intense workout raises insulin
levels and hastens recovery (Journal of Applied Physiology, May 2009). Another
breakthrough study reported in the same issue shows
that taking the high protein-carbohydrate meal before lifting weights does not
hasten recovery.
Carbohydrate in the meal causes a high rise in blood sugar that causes the
pancreas to release insulin. Insulin drives the protein
building blocks (amino acids) in the meal into muscle cells to hasten healing
from intense workouts. Muscles are extraordinarily
sensitive to insulin during exercise and for up to a half hour after finishing
exercise, so the fastest way to recover is to eat a
protein- and carbohydrate-rich meal during the last part of your workout or
within half an hour after you finish.
You can use either plant or animal sources of protein; both contain all of the
essential amino acids necessary for cell growth.
There is also good data that creatine loading helps muscles recover faster. You
get creatine from fish, poultry or meat, or
creatinesupplements. Your body can also make creatine from three amino acids
found in both plants and animals: methionine, arginine
and glycine. However, you get higher blood levels from supplements or animal
protein sources. We do not know if taking the larger
amounts of creatine in supplements isbetter than the amount found in meat,
poultry or seafood.
** Dear Dr. Mirkin: How do you get enough sunlight for your body to make
vitamin D without risking skin cancer?
Try to expose a small amount of bare skin to sunlight for a few minutes every
day. Wear a shirt and a hat. Put sunscreen on your
face, top of the ears, neck, arms and back of the hands. If you are blond or
blue eyed, do not form pigment well, or have evidence
of sun damaged skin, you should apply sunscreen to your legs also.
* Non-melanoma skin cancer risk (basal and squamous cell skin cancers) is
increased by cumulative sun exposure over a lifetime.
* Recent data show that a single sunburn may cause a melanoma
* It appears that blond and blue-eyed people need less sun exposure to make
vitamin D. People with dark skin, or those who become
very dark when they tan need far more sun exposure to make vitamin D.
* Being overweight or past 60 markedly increases your need for vitamin D.
* Only UVB causes the skin to make vitamin D. UVA does not cause your skin to
make vitamin D. Most suncscreens on the market
almost completely block UVB. Window glass and clothes also block UVB.
* Frequent bathing reduces vitamin D. Your sebaceous (oil) glands make vitamin D
and secrete it onto your skin; it is then absorbed
through your skin. Frequent bathing may wash away vitamin D before it can be
absorbed.
* The following changes in your skin predict skin cancer: first a mottling of
pigment with lighter and darker spots, then the
appearance of scaly areas. When the scaly areas start to feel rough like
sandpaper, the damage is passing from the superficial skin
down into the deeper skin and may become cancerous. Check with a dermatologist;
these pre-cancers are very easy to treat.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com


6. The Truth About Hydration in the Heat:
Most articles about exercising in the heat are all about hydration. But did you
know that drink fluids during exercise in hot
weather actually does very little to prevent the body's core temperature from
rising? It's true, and the studies prove it.
For example, a 2007 study from the University of Exeter, England, found that
fluid consumption did not prevent a rise in body
temperature or improve performance in a half-marathon running event. This was
the first study to monitor internal body temperature
continuously throughout a real race, using high-tech sensors that runners
actually ingested the night before the race, which took
place in hot and humid conditions.
Runners consumed as much or as little fluid as they wished during the race, and
there was a high degree of variability in drinking
rates. Runners replaced between 6 and 73 percent of body fluid losses over the
course of the run. Researchers found no correlation
between the amount of fluid runners consumed and their body temperature or
performance. Thus, they concluded that drinking fluid had
no effect on body temperature or performance in this context.
More...from Active.com at:
http://tinyurl.com/kps64j


7. Evaluation Study Reveals SLEEPTRACKER® Nearly as Effective in Gathering
Specific Sleep Data as Advanced Sleep Lab Equipment:
SLEEPTRACKER successfully detects moments of restlessness during sleep 91
percent of the time compared to results gathered with
sleep lab equipment
(ATLANTA, GA – February 17, 2009) — A recent evaluation study reveals that
SLEEPTRACKER®, the world’s only sleep-monitoring watch,
is nearly as effective in gathering specific sleep data as advanced sleep
laboratory equipment. When comparing SLEEPTRACKER to lab
tests, the watch successfully detects moments of restlessness during sleep 91
percent of the time.
The evaluation study was independently conducted by Douglas W. Puryear, MD,
FCCP, D. ABSM, director of Sleep Disorders Centers of
Pulmonary Associates in Midlothian, VA. The primary purpose of the study was to
compare SLEEPTRACKER with advanced sleep laboratory
equipment in the proper detection of movement events while sleeping.
“The popularity of SLEEPTRACKER had led many sleep researchers to inquire about
its ability to monitor sleep events based on
movement,” said Lee Loree, developer of SLEEPTRACKER. “This new evaluation study
only furthers what we already knew about the
product – that it is effective in measuring the movements associated with a
light sleep stage, helping thousands of people across
the globe wake up feeling more refreshed.”
Using a small accelerometer to measure certain types of lateral motion that
correlate to lighter stages of sleep, SLEEPTRACKER
continuously monitors signals from the body that indicate whether the person is
asleep or awake. It uses those times of motion to
give the user a picture of how many restless or light sleep periods they have
throughout the night. The more recorded events, the
more restless (i.e. worse) the night of sleep. The device also uses those
recorded moments to detect lighter stages of sleep within
an alarm window to wake the user at the optimal time in the morning.
A total of 18 subjects were used to collect sleep data during one night each,
during which a battery of measurements was recorded in
the lab on each subject. Movements were monitored and recorded by both
SLEEPTRACKER and the lab equipment. The sleep data was then
summarized to compare event detection between SLEEPTRACKER and the lab equipment
- considered the “gold standard” in the study.
“I was extremely interested to test SLEEPTRACKER after hearing about the
popularity of the product and how many devices had been
sold worldwide,” said Douglas W. Puryear, MD. “After compiling the results of my
evaluation study, I can say with confidence that
SLEEPTRACKER’s performance in detecting events is excellent, as compared to
state-of-the-art sleep laboratory equipment used in my
center. This is the only non-medical device I’ve ever seen that can provide such
sleep insight to consumers.”
The evaluation study concluded that, of a total of 203 total events detected by
either SLEEPTRACKER or the sleep equipment,
SLEEPTRACKER correctly recorded 176 true events, missed only 16 true events and
incorrectly reported 11 non-events. Therefore, for
every 6.52 correct positive detections, SLEEPTRACKER makes only one mistake. In
terms of positive detections only, SLEEPTRACKER
correctly detects and records 91.67 percent of 192 true events (a false positive
rate of only 8.33 percent.)
For more information on SLEEPTRACKER, please visit www.sleeptracker.com
About Innovative Sleep Solutions
Innovative Sleep Solutions, LLC is based in Atlanta, Georgia and is the
exclusive manufacturer and distributor of SLEEPTRACKER and
SLEEPTRACKER PRO. For more information, call 1-800-617-4509 or visit the
company’s Web site at www.sleeptracker.com.


8. 5 Ways to Shed Those Last Few Pounds:
If you're a serious athlete, or just one who monitors their weight consistently,
a few pounds here or there can mean a big
difference in confidence, attitude and especially performance.
Many athletes can go to the extreme by cutting out meals entirely or making a
dramatic change in diet, which can actually have a
detrimental affect on performance and, in some cases, even cause weight gain. If
the body feels it is deficient in some nutritional
areas it can horde and hold onto the things it feels it needs to conserve.
The body is a system that likes to maintain a homeostasis, and thus, dramatic
changes to diet, climate, sleeping and stress patterns
are always more taxing than if the changes were moderately introduced. With this
in mind, here are five tips for losing those last
few pounds you want to drop:
1. Try to stretch your food intake out throughout the day, rather than in big
meals where you can spike blood sugar levels. This
will keep you feeling alert more consistently, and probably not as hungry when
you do sit down for a meal.
2. Start a food log for a few days and write down what you ate and when. Keeping
track will help you see if there is a pattern of
dieting which could be improved, such as eating before bed, skipping meals, or
not getting enough calories.
More...from Active.com at:
http://tinyurl.com/oyy255


9. How the Web got me ripped:
From weight regimens to superstrict diets, the Internet is becoming a key
destination for workout-obsessed men who chronicle their
change from soft to shredded.
He was soft, but now he's shredded.
In 2003, John Stone was your typical pudgy guy: doughy arms, a beer gut and, by
his own admission, “lazy, fat and unhealthy.” But
Mr. Stone, 40, didn't just decide to get himself a gym membership.
Instead, the Florida resident launched a website, www.JohnStoneFitness.com, to
make his progress public. On the site he posted
everything from pics of himself post-workout to diet tips to his daily stats
that detailed his age, height, weight, percentage of
body fat and measurements of just about every body part imaginable. Eight months
later, Mr. Stone had dropped 55 pounds and his
percentage of body fat had gone from 30 per cent to 8 per cent. Today, his site
has 25,000 members and attracts anywhere from 8,000
to 80,000 users on any given day.
“The Internet is invaluable on the support side. Just interacting with people
who are pursuing the same goals you are and supporting
and encouraging one another, that part of it is huge,” Mr. Stone says.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/life/health/how-the-web-got-me-ripped/article1195\
682/
[Note: This article might only be available until Wednesday, July 1st]


10. Running Form: Midfoot Strikers vs. the Balls of Your Feet:
There seems to be quite a debate going as to which way of running is best, with
a midfoot strike or running on the balls of your
feet. My response is that one is not necessarily better or worse than the other
because they are used for different situations. In
ChiRunning we focus on the midfoot strike as we primarily support people who run
for longer distances, meaning more than one mile.
My take on the difference between running on the balls of your feet (BOF) and
running with a midfoot strike (MFS) is that the human
body was initially designed (or evolved, depending on your belief system) to be
able to respond to the needs of the moment. Here's
an example of how it might have all started. I want you to visualize being
chased down by... OMG... a saber-toothed tiger! I think
that we'd all agree that the best way to run would be at a lively, full-on
sprint...on the BOF. That's why it's called the "fight or
flight response."
More...from Active.com at:
http://tinyurl.com/n3oahp


11. An Inspiring Woman is Remembered in the 10th Annual Ruth Rothfarb Summer
Festival at Hebrew Rehabilitation Center:
By: Christina M. Acosta
(Boston)--Ruth (Segal) Rothfarb was a testament to what true determination and
commitment can achieve at any age. As she turned 84
years old, she was running 10 miles a day and completing marathons in 5 ½ hours.
At the height of her running career she held 22
world records in her age group.
She was an encouraging woman who once said, she never believed in just sitting
around having tea. Raising her family in Cambridge,
she and her husband Harry, operated a family clothing business in Cambridge and
Somerville until it was sold after Harry died. Then
at 69 years old Mrs. Rorthfarb began running and a few years later embarked on a
mission to enter competitive races. She competed in
the Boston Marathon, and the Tufts 10k among others. Her love of running and
travel brought her to long-distance races around the
world, including New Zealand, Thailand and Mexico.
Older adults today are living longer, and many find themselves in senior care
facilities as their health declines. Ruth Rothfarb
inspired older adults to remain active. As a resident at Hebrew Rehabilitation
Center, she remained a shining example of unbound
athleticism. This year marks the 10th anniversary of Hebrew SeniorLife’s Ruth
Rothfarb Summer Festival in honor of her inspiration
to all older adults and avid runners.
When Ruth died at the age of 96, her family established an endowment fund to
support Hebrew Rehabilitation Center’s Annual Summer
Fun and Fitness Festival in her honor. The festival was designed to encourage
physical activity and wellness among HRC’s residents,
but it has been remodeled to reflect HRC’s increasingly frail population. The
new model allows residents to participate without
regard to physical restrictions and to enjoy summer activities in a festive
atmosphere other than a therapeutic one.
In addition, the endowment fund established by the Rothfarb and Segal families
provides specially designed sports and exercise
equipment that is used by residents in their weekly exercise groups. The
equipment includes modified versions of tennis, bowling,
soccer and field hockey.
This years summer festival was held Thursday, June 25, featuring music by the
Flounders, a Beach Boys/Jimmy Buffet-type band, and was attended by more than
150 residents and employees who enjoyed music,
refreshments and game. Other festival activities planned this summer include the
Brookline First Corps Cadet Band led by Irving
Shine, The band is a 100-person band performing show tunes and patriotic songs.
Still inspiring, Ruth’s memory lives on with the 10th annual Ruth Rothfarb
Summer Festival. Her life is proof that age does not
limit athleticism or dreams.
Hebrew SeniorLife is a non-profit, teaching affiliate of Harvard Medical School
recognized internationally as a leader in senior
health care, housing and aging research.
To learn about opportunities to donate or create an endowment fund visit
www.hebrewseniorlife.org/development
[Editor's Note: Ruth Rothfarb ran in the 1981 Avon International Marathon in
Ottawa, Ontario in 1981. I was the race director of
that event]


12. Building Speed Before Endurance: time to turn convention on the head?
The traditional training approach has been to progress speed athletes from
slower, aerobic work through to anaerobic speed work as
the season progresses. But John Shepherd argues that this methodology is
outdated and that convention should be turned on its head
Until quite recently, the prevailing methodology in sprint athlete training has
used a ‘long to short’ training approach. Basically,
for this periodisation model, the sprinter performs slower aerobic and anaerobic
work at the beginning of the training year and then
progresses to faster and faster anaerobic work as the season approaches and
in-season. Intensity is increased, training volume
reduced, and specificity of training increasing accordingly.
However, more recently a ‘short to long’ approach has become more popular.
Coaches such as Charlie Francis (see box, below) have
been at the forefront of such a shift in thinking. This approach emphasises
speed all year round. Sprint workouts, for example, take
place in what would normally be the ‘slow slog’ preliminary stages of training,
when an athlete is ‘supposedly’ building base
condition using slower conditioning methods. In the ‘short to long’ approach,
the athlete trains at or near 100% effort throughout.
Advocates of this approach claim it will:
1.maximise physical speed development;
2.optimally stimulate the central nervous system (CNS);
3.reduce injuries (athletes using the conventional approach can pick up injuries
when attempting to sprint after months of much
slower work);
4.allow for more speed peaks;
5.minimise the negative effects of de-training on fast-twitch muscle fibre.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/building-speed-and-endurance


13. Atrial Fibrillation In Endurance Athletes Still Poses Problems For Sports
Cardiologists:
The fulfilment which so many people increasingly derive from competitive sports
and endurance training comes with a real – even if
rare – twist. Because, while most people will enjoy the benefits and pleasures
of exercise, there are a few for whom regular
athletic training will increase the risk of cardiac arrhythmias and even sudden
death, especially among those in middle-age or with
pre-existing cardiac diseases.
"It's for this reason that sports medicine has focused on pre-participation
screening," says Dr Luis Mont from the Hospital Clínic
de Barcelona, Spain, "in an attempt to detect any hidden heart disease." On the
other hand, disturbances in heart rhythm,
particularly atrial fibrillation, which represent one of the major
cardiovascular reasons for hospital admission, is more common
among cyclists, marathon runners and other athletes with a long history of
endurance training.
Dr Mont reports that atrial fibrillation is more frequent in middle-aged
individuals who formerly took part in competitive sports
and continue to be active, or simply in those involved in regular endurance
training without having actually participated in
competitive sports. "So we have to look at the effects of endurance or athletic
training with a more open view," says Dr Mont.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/06/090621143221.htm


14. Can Quercetin Improve Athletic Performance (and Protect Against Cancer)?
Athletes are always looking for (legal, they hope) ways to boost performance.
They take caffeine, which has been shown to enhance
endurance, and catch up on sleep, which also seems to improve fitness. And they
often take handfuls of supplements in search of an
extra edge. A small study published this week sheds light on one popular
supplement—quercetin—which is being examined for its
potential not only to improve athletic performance but also to prevent or treat
a host of other diseases and conditions.
[Read about caffeine's role in improving performance and why sleep helps
athletes.]
Quercetin is a kind of plant pigment called a flavonoid and is found naturally
in red wine, apples, onions, and other foods. The
potential of flavonoids in general to produce health benefits has been studied,
and quercetin is no exception; it's sometimes used
to treat the symptoms of prostatitis, and it's being looked at for cancer
prevention, allergies, glucose absorption in diabetics,
childhood asthma, and the lung disease sarcoidosis. And you can buy an energy
drink, FRS, containing quercetin. But what's the
evidence behind the most common claims?
The study published this week, in the International Journal of Sports Nutrition
and Exercise Metabolism, looked at quercetin's
effects on endurance in healthy nonathletes. For seven days, 12 volunteers
received either 500 mg of quercetin dissolved in Tang or
a placebo. Their cycling performance was recorded, and then they repeated the
experiment with the other substance, serving as their
own control group. Quercetin supplementation was associated with a 13.2 percent
increase in the amount of time subjects could ride
before getting too tired to continue, as well as a nearly 4 percent increase in
V02 max, a measure of aerobic fitness.
J. Mark Davis, director of the exercise biochemistry laboratory at the
University of South Carolina's department of exercise science
and author of the new study, says quercetin may aid performance through its
anti-inflammatory properties or because it increases the
number and function of mitochondria, the energy-producing factories found in
cells. It may also provide a caffeinelike boost to the
central nervous system. Davis suspects quercetin is similar to resveratrol,
another plant-derived chemical that's gotten much
attention for its beneficial effects in animal studies. (Results of the study
will need to be replicated to be confirmed.)
More...from US News at:
http://health.usnews.com/blogs/on-fitness/2009/06/25/can-quercetin-improve-athle\
tic-performance-and-protect-against-cancer.html


15. Digest Briefs:
** Triathlon Coaching Tip from Mark Hudon
This edition of the Virtual Race Kit is brought to you by Mark Hudon at GP
Wealth Management. As an Ironman Triathlete, Mark has
learned what it takes to succeed through great physical, mental and emotional
challenges. Mark has offered some tips for our
readers:
“Whether you're planning to meet your financial goals or your triathlon racing
goals, a little extra mental preparation & relaxation
can go along way. Race morning can be a very overwhelming experience as you
prepare for the start of the race. Here are a few tips
that I have found very helpful in my 10 years of racing experience:
Find your age group area for your bike & immediately go to rack your bike. Then
make a mental note of where your bike is. Have you
ever parked your car in a big lot & then spent 10 minutes trying to find
it...This will help you cut down on those dreaded
transition delays.
Spend a few minutes alone just relaxing. You can go for a light jog to warm up
your muscles-the idea here is to relax & release most
of those butterflies.
About 15-20 minutes before your wave is set to start go down to the water
(wearing your wetsuit) & go for a very light, very brief
swim. I've found this to be very helpful in relaxing me physically & mentally.
Be sure to find a few friendly & familiar faces & pass along words of
encouragement. Remember this is supposed to be fun.
Mentally detach yourself from any expected outcome & “see” yourself having a
successful & very enjoyable race.
Go fast...kick Ass.
To learn more about Mark Hudon and GP Wealth Management visit his website at:
http://markhudon.gpwealth.ca/


THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage
(www.runnersweb.com)

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

USA Outdoor Track & Field Championships, Eugene, OR
Qualifier for 2009 World Championships in Berlin, August 15-23

June 27, 2009:
Hyde Park Blast 4 Mile - Cincinnati, OH

(Inaugural) Rock 'n' Roll Seattle Marathon - Seattle, WA

June 28, 2009:
Cranmore Hill Climb - North Conway, NH
USA Mountain Running Championships

New Balance Baltimore Women's Classic 5K - Baltimore, MD

Ironman France - Nice, France

Scotiabank Vancouver Half Marathon - Vancouver, CAN

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
mailto:kparker@...
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com

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The Stretching Video in a DVD version. With the DVD version you're able to use
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* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.

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