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
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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.
http://www.trainingpeaks.com/

7. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run GoodLife Fitness - Coed or Women's Only Visit
www.GoodLifeFitness.com today to receive 3 FREE Visits! Your 3 FREE visits
include: . A Visual Fitness Planner Consultation . Fit
Fix Orientation to learn how to exercise safely and effectively . Access to all
cardio and strength-training equipment . Access to
all of our world-class Group EXercise classes . A copy of Living the Good Life
audio CD Get started today! Visit
www.GoodLifeFitness.com Limited time offer.

8. iRun Magazine
More than a million Canadians are runners, making it this country's most popular
recreational and fitness activity. Canadians run
for exercise and we run to raise money for important causes. We run alone and in
groups. And every year, hundreds of thousands of us
participate in organized races, from fun runs to marathons, which are growing
steadily.
Until now, Canadian runners haven't had our own running magazine. But now,
there's iRun, providing a uniquely Canadian perspective
on the activity and the sport. Published six times a year, iRun educates,
informs and inspires Canadian runners.
The Team
Mark Sutcliffe, Publisher and Editor
Mark has more than 20 years of experience in the Canadian media business. An
avid runner, he has completed five marathons and 10
half-marathons. He writes a popular weekly column on running in the Ottawa
Citizen and co-hosts The Running Show every week on The
Team 1200 radio. Mark is the former Executive Editor of the Ottawa Citizen and
has also launched several publications, including the
Ottawa Business Journal, now in its second decade, and the Kitchissippi Times, a
successful community newspaper in Ottawa. His
writing has appeared across the country in daily newspapers, and magazines like
Macleans and Canadian Business.
Ray Zahab, Contributing Editor
Ray Zahab is Canada's most renowned ultramarathon runner. A former pack-a-day
smoker, Ray transformed his life by becoming a
successful long-distance runner, winning some of the world's most challenging
foot races. Beginning in November 2006, Ray and two
other runners ran across the Sahara Desert in 111 days, averaging 70 kilometres
per day without a single day's rest. Ray is an
accomplished public speaker, writes regularly about running and coaches athletes
striving to achieve their own goals.
Distribution
iRun is Canada's highest-circulation and most popular running magazine. With a
total distribution of 50,000 and more than 9,000
subscribers, iRun is leading the market in the rapidly growing and highly
desirable demographic of Canadian runners.
iRun Magazine is a sponsor of Emilie's Run
http://www.irun.ca/

9. Canadian Running Magazine: Subscribe at:
http://www.runnersweb.com/running/CanadianRunner.html

10. Mi-Sport - The Ultimate Sports MP3 Player Introducing the world's first and
only waterproof and wireless sports mp3 player.
These Mi-SPORT mp3 headphones have a 1GB memory built into a cool neckband
design. At last no wire tangle and no earbuds to fall
out. The patented design makes this waterproof/sweatproof mp3 player great for
running, cycling and gym work. The player however is
more than splash proof! It can be completely submerged with no harm to it making
it perfect for swimming, kayaking, and water
skiing. Now incorporating the latest 3D music quality with it's adapted
waterproof speaker. Relax to music in the bath, or push out
that training session with no fear of losing your player or tangling the wires.
Circuit training is so much easier with your own
music. Enjoy the waves wire-free. This is the only waterproof pair of classic
headphones with a built in mp3 player in the world.
The stylish looking headphones play the usual MP3, WMA and WAV formats and are
compatible with Windows98/98SE/2000/XP and Apple MAC.
Depending on track length, the headphones hold well over 14 hours worth of music
and the rechargeable battery life is about 8 hours.
Nick Matthew, the 2006 British Open squash champion now uses the player to train
with and Mi-SPORT are endeavouring to encourage
more athletes to enjoy the benefits of training to wire-free music, podcasts or
coaching aids. Inspiration and freedom at last, for
athletes and exercise enthusiasts everywhere.
Check it out at: http://www.mi-sportmp3.com/

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

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FACEBOOK
I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook
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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
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and training.

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Race Directors: Advertise your event on the Runner's Web.
For more information:
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NEW THIS WEEK:
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from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald.
Sign up at:
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b

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Watch live and webcast of Track and Field and Road races on Universal Sports
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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. Farabloc: How muscles can be shielded against delayed onset muscle soreness
2. High Levels Of Cycling Training Damage Sperm: What Can Be Done To Protect
Triathletes From Infertility?
3. How crocodile blood can improve sports performance
4. The Nike Experiment: How the Shoe Giant Unleashed the Power of Personal
Metrics
5. Oscar Pistorius: Amputee Sprinter Runs Differently
6. Low-Cho Training
7. Ask the Coaches: Too Much Cross-Training?
8. Take care of yourself after marathon to end pain faster, speed muscle
recovery
9. 3 Steps to Long-Run Recovery
10. Exploring How The Body Adapts To Exercise At Altitude: Hypoxia Affects
Muscle And Nerve Responses
11. Tech in Training: Getting Deep into the Data
Editor and nerd runner Mike Haney finds motivation in Garmin's colorful moving
graphs.
12. 'No proof' that muscle rubs work
13. Progressive Resistance Strength Training Helps Older People In Daily Life
14. Triggering Muscle Development: A Therapeutic Cure For Muscle Wastage?
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"These marathons were rated the top 10 in the world by Runner's World. Which of
them belong in your top ten?
1. Amsterdam
2. Berlin
3. Boston
4. Chicago
5. Honolulu
6. London
7. New York City
8. Paris
9. Rotterdam
10. Stockholm"

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:
"Are you following the Tour de France?"
Answers Percent
1 Yes 100%
2 No 0%


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. Farabloc: How muscles can be shielded against delayed onset muscle soreness:
Delayed-onset muscle soreness (DOMS) after exercise can be significantly reduced
by wrapping a fabric with electromagnetic shielding
properties around the relevant exercising muscles. So found a group of Canadian
researchers, who experimented with a fabric made of
stainless steel and nylon thread, which has proved effective in controlling
phantom limb pain and may also relieve rheumatic pain.
The researchers, from the University of British Columbia in Vancouver, worked on
the hypothesis that the fabric, called Farabloc,
would reduce the inflammatory response to exercise-induced muscle damage, so
causing less pain and strength loss. They speculated
that the use of Farabloc would alter the balance of frequencies of
electromagnetic fields to which the DOMS-afflicted muscle cells
would be exposed, permitting continued exposure to low-frequency electromagnetic
fields but effectively blocking high-frequency
fields, thereby suppressing an inflammatory response and the formation of
highly-reactive chemicals known as free radicals.
Twenty untrained volunteers (10 men and 10 women) were divided into two groups
that were treated alternately as the experimental
group (ie using Farabloc) and the control group (using an identical-looking but
inactive fabric). All the participants induced DOMS
in their right quadriceps muscles by performing 20 sets of 10 repetitions of
knee extension work lasting just under 37 minutes.
Those in the experimental group then had their right thighs wrapped in a double
layer of Farabloc for five days, while the controls
used the placebo fabric.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0902.htm


2. High Levels Of Cycling Training Damage Sperm: What Can Be Done To Protect
Triathletes From Infertility?
The high-intensity training undertaken by triathletes has a significant impact
on the quality of their sperm, the 25th annual
conference of the European Society of Human Reproduction and Embryology heard
June 29. Professor Diana Vaamonde, from the University
of Cordoba Medical School, Cordoba, Spain, said that the triathletes who did the
most cycling training had the worst sperm
morphology.
Professor Vaamonde's team has previously shown that both high exercise intensity
and high exercise volume may be detrimental to
sperm quality. They decided to take a more profound look at the sportsmen who
seemed to show the greatest alteration - the
triathletes - and assess the correlation between the volume of training in each
activity and sperm quality. Of the three modalities,
only cycling, the activity for which triathletes undertake the most training,
showed a clear correlation with sperm quality. The
more cycling training the sportsmen undertook, both in time and kilometres, the
worse their sperm quality became.
The design of this particular study did not allow the scientists to isolate a
single factor responsible for this problem, but Dr.
Vaamonde believes that it is likely to be mainly due to either the irritation
and compression caused by friction of the testes
against the saddle, or the localised heat produced by wearing tight clothing.
However, she also believes that reactive oxygen
species - small molecules that are a natural by-product of oxygen metabolism and
which react to stress by increasing to such an
extent that they can damage cell structures - and energetic imbalances may play
an important role in the alterations in sperm that
the team observed.
More...from Peak Performance Online at:
http://www.sciencedaily.com/releases/2009/06/090629081755.htm


3. How crocodile blood can improve sports performance:
Anyone for Crocodile Haemoglobin?
The athletic world reacted with a mixture of derision and scepticism when it
learned that famed Chinese running coach Ma Junren was
giving his world-champion female athletes turtles' blood in hopes of enhancing
their performances, but scientists in Cambridge,
England have recently learned that a turtle-blood cocktail may be no laughing
matter. That's because they've discovered that the
blood of another reptile - the crocodile - may eventually improve athletic
prowess.
The link between crocodile blood and performance is not such a strange one,
because scientists have marvelled for years at the
ability of crocodiles to remain under water for over an hour without a single
gulp of fresh air. The crocodiles' requirement for
fresh supplies of oxygen is so low that the scaly beasts sometimes simply drag
their prey under water, drowning their unfortunate
victims without the need for a killing crunch of their powerful jaws.
Strangely enough, crocodiles can stay under water for long periods of time even
though their tissues have very low levels of
myoglobin, a unique protein which stores oxygen and permits other animals such
as whales and seals to remain in the briny deep for
extended periods. The crocodiles' low-oxygen performances can occur because the
oxygen-carrying protein in their blood, haemoglobin,
functions in a unique way. What happens is that as crocodiles hold their breath
under water, carbon dioxide builds up in their blood
to high levels. This carbon dioxide dissolves and forms bicarbonate ions. These
bicarbonate ions immediately latch onto a section of
the crocodiles' haemoglobin molecules, forcing the haemoglobin to release its
attached oxygen. This oxygen can then rush into the
tissues, making it unnecessary for the underwater reptiles to rise to the
surface. This effect could be a great advantage for human
athletes with crocodile haemoglobin inserted into their red-blood cells (human
haemoglobin lacks the key crocodilean amino acids
which have a bicarbonate affinity). As such athletes exercised vigorously, the
surplus bicarbonate automatically produced would
attach to the croc haemoglobin and 'push' extra oxygen into the muscles,
providing extra energy and increasing endurance. Instead of
sputtering at oxygen-limiting intensities, human athletes with crocodile
haemoglobin would 'eat up' their opponents.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0964.htm


4. The Nike Experiment: How the Shoe Giant Unleashed the Power of Personal
Metrics:
On June 6, 2008, Veronica Noone attached a small sensor to her running shoes and
headed out the door. She pressed start on her iPod
and began keeping track of every step she took. It wasn't a long run-just 1.67
miles in 18 minutes and 36 seconds, but it was the
start of something very big for her.
Since that day, she's run 95 more times, logging 283.8 miles in about 48 hours
on the road. She's burned 28,672 calories. And her
weight, which topped 225 pounds when she was pregnant, has settled in at about
145.
Noone knows all of that thanks to the sensor system, called Nike+. After each
run, she can sync her iPod to the Nike+ Web site and
get a visual representation of the workout-a single green line. Its length shows
how far she's gone, and the peaks and valleys
reflect her speed.
For a self-described "stat whore," there's something powerfully motivating about
all the data that Nike+ collects. "It just made
running so much more entertaining for me," says Noone, who blogs at
ronisweigh.com. "There's something about seeing what you've
done, how your pace changes as you go up and down hills, that made me more
motivated."
Noone is now running four times a week and just did her first 10-mile race.
She's training for a half marathon and hoping to do a
full marathon by the end of the year. And she attributes much of her newfound
fitness to the power of data. "I can log in to Nike+
and see what I've done over the past year," she says. "That's really powerful
for me. When I started, I was running shorter and
slower. But I can see that progression. I don't have to question what I've done.
The data is right there in white and green."
Noone has joined the legion of people, from Olympic-level athletes to ordinary
folks just hoping to lower their blood pressure, who
are plugging into a data-driven revolution. And it goes way beyond Nike+. Using
a flood of new tools and technologies, each of us
now has the ability to easily collect granular information about our lives-what
we eat, how much we sleep, when our mood changes.
More...from Wired.com at:
http://www.wired.com/medtech/health/magazine/17-07/lbnp_nike


5. Oscar Pistorius: Amputee Sprinter Runs Differently:
A team of experts in biomechanics and physiology that conducted experiments on
Oscar Pistorius, the South African bilateral amputee
track athlete, have just published their findings in the Journal of Applied
Physiology. Some of their previously confidential
findings were presented to the Court of Arbitration for Sport (CAS) in Lausanne,
Switzerland in May of 2008. Other findings are now
being released for the first time.
A portion of the team's findings had been presented at the CAS to appeal the
eligibility ban that had been imposed on Pistorius by
the International Association of Athletics Federations (IAAF) barring him from
sanctioned competitions, including the Olympics and
World Championships.
The IAAF had claimed that the Cheetah Flex-Foot prostheses (J-shaped,
high-performance prostheses used for running) worn by
Pistorius give him an advantage over able-bodied runners.
The appeal was successfully presented on behalf of Pistorius by the
international law firm of Dewey & LeBoeuf, who took the case on
a pro-bono basis. The CAS concluded that the IAAF failed to prove that the
biomechanical effects of the Cheetah prostheses give
Pistorius an advantage over other athletes not using the prostheses.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/06/090629132200.htm


6. Low-Cho Training:
By Neal Henderson MS CSCS
Boulder Center for Sports Medicine, Sport Science Director
For years, well intentioned coaches and exercise physiologists have given
endurance athletes very strong recommendations to ensure
high carbohydrate intake during training and racing to optimize performance.
Some recent experimental evidence and the actual
practice of some very successful athletes has many of us rethinking our previous
advice especially in regard to training. As a
coach, I sometimes encourage my athletes to purposefully deplete glycogen stores
during training or to limit the intake of
carbohydrate during certain endurance training sessions. One of the researchers
who has studied this idea presented a keynote
lecture at the American College of Sports Medicine conference in Denver a couple
of years ago regarding this practice titled: "Train
low, compete high". At the time I was a little resistant, but the idea
intrigued me - especially based on the scientific findings.
It's long been understood that a limiting factor to endurance racing is the
sparing of stored glycogen. Athletes cannot consume
carbohydrates at the same rate they can burn carbohydrates. So when the
exercise bout is long enough glycogen stores are depleted
and exercise performance suffers. The theory is that depleting glycogen during
specific exercise bouts allows the body to become
more efficient at utilizing fat. It can take many weeks for the body to adapt
to low glycogen levels. The downside is that with
low glycogen levels it is difficult to conduct high intensity training sessions
since these require glycogen (carbohydrates) almost
exclusively. What the researchers propose is varying the intensity and the diet
so high intensity exercise bouts are done with high
glycogen content and long slow endurance training sessions are done with low
glycogen content. This will help the body adapt to a
more efficient substrate utilization that can correlate to a sparing glycogen
and enhanced endurance. This ability to sustain
endurance with a higher reliance on fat utilization through training adaptation
can play a key role in reducing gastric distress
associated with the need to consume high levels of carbohydrates for long
endurance sessions like Ironman, Ultra running or Century
rides.
More...from First Endurance at:
http://blog.firstendurance.com/2009/07/low-cho-training/


7. Ask the Coaches: Too Much Cross-Training?
Or can I cross martial arts successfully with running?
As featured in the issue of Running Times Magazine
print mail
Q: After a failed Boston-qualifying attempt more than a year ago (my 20th
marathon), I decided my body and head needed a break. I
cut my running to almost nothing (less than 10 miles per week) and started a
martial arts classes four hours per week, which to my
surprise, I really liked. After the New Year, I tried to ease back into more
regular running along with the kung fu, figuring the
two would be complementary, but so far I am exhausted and my running stinks. Is
it possible to cross-train too much, even if you're
using completely different muscle groups? I feel like such a wimp for not being
able to do both halfway decently. (I'm a 43-year-old
woman in otherwise excellent health, if that helps.)
--Bonnie, Virginia
A: First of all you should not feel like a wimp for not being able to do certain
things. The idea is to enjoy sports regardless what
sport we choose to do. Martial arts was a good choice for you, and if we
consider how much static or dynamic movements are involved
with it, I believe your VO2 max could even improve because of aerobic-type
effort. (The same thing happens to throwers.)
The only thing you are missing here is the mileage, which could at this point
even be long walks and gradually transforming it into
easy running. Cross training is great to diversify your routine, but is not
enough if you rely on it instead of running. Paula
Radcliffe (world record holder in the marathon) did lots of cross training
before the Beijing Olympics due to an injury, but it was
just not enough. So if you intend to run a half marathon or longer, you need to
agree that using the sport of running as a form of
training is very specific for the goal of completing a distance race, and
perhaps cut back on your cross-training activities.
All the best,
--Valeriu Tomescu


8. Take care of yourself after marathon to end pain faster, speed muscle
recovery:
Ouch! | Expert says expect to be sore for at least a week.
Your legs ache so much that even a simple step is absolute agony. Your head
pounds as if you spent last night chugging a bottle of
Jack Daniel's. You're so physically exhausted and sore you would swear that a
tractor drove over you in your sleep.
The latest killer flu strain?
Not exactly.
Welcome to the morning after.
The morning after the marathon, that is.
Congratulations. If you completed either a half marathon (21 kilometres/13
miles) or a full marathon (42 kilometres/26 miles) the
day before, you've accomplished an amazing feat, no matter what your pace.
But now you're paying the price: soreness and lethargy - consequences that come
with the territory, say experts.
"After a marathon, you're going to experience pain, no matter what," says Jorie
Janzen, a registered dietitian and president of the
Sport Medicine and Science Council of Manitoba.
Janzen, who advises Royal Winnipeg Ballet dancers, notes however, that taking
care of yourself in the minutes and days following the
marathon is essential to end the pain faster and speed up muscle recovery.
That means eating well, hydrating properly, doing the right activities and
taking time to rest, says Dean Kriellaars, an exercise
physiologist.
"There is a lot of voodoo out there that says you should do this, that or other
things to get rid of soreness," he says. "There is
no magic. Time heals in these cases."
More...from the Daily Gleaner at:
http://dailygleaner.canadaeast.com/liveit/article/719767


9. 3 Steps to Long-Run Recovery:
After your long run, think of the three C's: chow, chug, and chill.
Chow. We don't mean a pasta dinner after you shower and change. "It's important
to get something in your system as soon as you stop
running," says 1993 World Championships Marathon gold medalist Mark Plaatjes, a
practicing physical therapist.
"There's a 15-minute window when the body absorbs maximally, when it's storing
more glycogen in the muscles," he says. "And that's a
key to rebounding from any long run."
Whole foods are sometimes rough on stomachs tenderized from 20 miles of running,
so think liquid fruit juices, carbohydrate drinks
when you think fuel. Those with cast-iron stomachs, however, can indulge in
bagels, bananas, cold macaroni anything high in
carbohydrates.
More...from Active.com at:
http://www.active.com/running/Articles/Three_steps_to_long-run_recovery__chow__c\
hug_and_chill.htm


10. Exploring How The Body Adapts To Exercise At Altitude: Hypoxia Affects
Muscle And Nerve Responses:
Exercise requires the integrated activity of every organ and tissue in the body,
and understanding how these respond to the
decreased oxygen levels present at moderate to high altitude is the focus of the
current special issue of High Altitude Medicine &
Biology, a peer-reviewed journal published by Mary Ann Liebert, Inc.
(http://www.liebertpub.com).
The entire issue is available free online at http://www.liebertpub.com/ham.
Guest Editor Peter D. Wagner, MD, Distinguished Professor of Medicine &
Bioengineering at the University of California, San Diego,
presents six review articles written by expert researchers in the field of high
altitude medicine that explore various aspects of
exercise at altitude, including muscle and nerve function, metabolic responses,
and changes that occur at the cellular level.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/06/090629165639.htm


11. Tech in Training: Getting Deep into the Data:
Editor and nerd runner Mike Haney finds motivation in Garmin's colorful moving
graphs.
Editor Mike Haney is training for the New York City Marathon with all the help
from high-end running tech he can get.
Despite my geeky leanings, I've typically run with tech no more complex than an
Ironman watch. But in the spirit of the title of
this column, I've recently been testing a number of sports watches, from Suunto,
Polar, and Garmin, to see if I could gain anything
from monitoring my effort (or lack thereof). So far, the one device I find
myself frantically searching the house for before I head
out is the new Garmin Forerunner 405CX. And not for what it puts on my wrist,
sleek as it is, but for what it puts on my monitor
later.
The Forerunner concept is brilliant -- using more-accurate GPS rather than
accelerometer-based foot pods (like the Nike+) to
determine pace and distance. But the first-gen was like wearing an automotive
GPS on your wrist and it struggled to find a signal in
the skyscraper canyons of Manhattan. I didn't even bother giving the product
another look until the 405 arrived last year, finally
looking like an actual watch. In fact, everything was better. It was like the
Garmin engineers took product-design class at Apple.
The new touch-sensitive outer bevel made it easy and intuitive to switch among
three customizable data screens (even with a sweaty
bouncing hand), displaying anything from average pace to elevation change to
heart rate. It also got a lot better at finding
satellites, thanks to a smaller, more powerful receiver now embedded in the
band. I wore it whenever I really needed to hit a
specific pace on a run and it opened my eyes to how fast I actually tended to go
(which was usually slower than I imagined I was
going, often because I lied to myself about distances; how fragile the runner's
ego).
More...from PopSci.com at:
http://www.popsci.com/entertainment-amp-gaming/article/2009-06/tech-training-get\
ting-deep-data


12. 'No proof' that muscle rubs work:
There is no convincing evidence that liniments and balms work on sore muscles
and joints, say experts.
There are unlimited over-the-counter purchases and more than a million
prescriptions a year for rubefacient rubs, giving a blood
rush to the skin.
Cochrane researchers who looked at data from 16 studies looking at creams
containing painkiller salicylate found no proven benefits.

They said other analgesic gels may well work, and recommended more research.
Strains and sprains
They looked at 16 studies involving nearly 1,300 patients using creams
containing salicylate - a close drug relative of aspirin.
Results from four of the studies showed topical salicylates performed better
than dummy creams against acute pain, but when lower
quality studies were excluded, the results were not statistically significant.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/8138567.stm


13. Progressive Resistance Strength Training Helps Older People In Daily Life:
Progressive resistance strength training not only helps older adults become
stronger but also makes their everyday life easier, a
Cochrane Review suggests.
Muscle strength decreases naturally as people age. This reduction in muscle
strength could affect older adults carrying out daily
activities. Progressive resistance strength training is a type of strength
training that uses free weights, exercise machines, or
elastic bands to strengthen muscles. Key to this type of this exercise is
adjusting the resistance, or weight, according to the
person's progress. This exercise can be prescribed to help older adults gain the
strength necessary to carry out everyday activities
such as walking, climbing stairs, bathing or doing housework.
"Older adults seem to benefit from this type of exercise even at the age of 80,
and even with some type of health condition. The
data support the idea that muscle strength is largely improved after the
training, and the impact on older adults' daily activities
can be significant. Simply having enough strength to do things such as carrying
groceries would make a difference for seniors" says
lead researcher Chiung-ju Liu of the Department of Occupational Therapy at the
Indiana University at Indianapolis in the US.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/07/090707201118.htm


14. Triggering Muscle Development: A Therapeutic Cure For Muscle Wastage?
Scientists in the UK and Denmark have shown that if elderly men were given
growth hormone and exercised their legs showed an
appreciable muscle mass increase. Dr. Geoff Goldspink (Royal Free and University
College Medical School, UK) says: "This raises the
question: Can age-related loss of muscle strength and increased fragility be
ameliorated by the therapeutic application of mechano
growth factor (MGF)?".
There is hope that MGF can also help sufferers of diseases such as muscular
dystrophy, ALS, renal disease or cancer, for whom
intensive exercise is not an option. It may even prove useful to ameliorate
muscle loss resulting from long periods in zero-gravity
conditions during space travel. Dr. Mark Lewis (University College London, UK)
will present their latest results on how MGF exerts
its effects during his talk at the Society of Experimental Biology Annual
Meeting in Glasgow on Wednesday 1st July 2009.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/07/090701082716.htm


15. Digest Briefs:
** Deep water training option for runners
Runners often find their chosen sport less attractive in the winter months - for
obvious reasons. So if you're already shivering at
the prospect or are injured and can't run on roads for a while, it may interest
you to know that deep water running is a viable
alternative.
In a joint study, researchers from England and Tasmania compared the
effectiveness of deep water running and road running in
improving maximum oxygen uptake in a group of 20 untrained young women.
After establishing baseline VO2max values, each participant was enrolled on a
four-week training programme of either road running or
deep water running, with progressive aerobic interval sessions carried out three
times per week. After four weeks, VO2max was
retested and the women then embarked on 10 weeks of detraining before swapping
training programmes for a further four weeks.
Both training programmes produced similar and substantial improvements in
VO2max, and the researchers concluded that deep water
running, in common with other aerobic activities, offers significant
cardiovascular benefits when performed at the appropriate
frequency (3-5 days per week), intensity (60-75% of maximum heart rate) and
duration (20-60 minutes). Journal of Strength and
Conditioning Research, vol 14, no 2, pp191-195
Nick Grantham - Peak Performance Online at: http://www.pponline.co.uk
** R.A.C.E. Formula for Hydration .By Gatorade Sports Science Institute
To help triathletes stay properly hydrated leading up to and throughout race
day, the Gatorade Sports Science Institute recommends
utilizing the R.A.C.E. formula for hydration:
.Replace Fluid Losses. It's important for athletes to minimize dehydration
(weight loss during exercise). Triathletes should try to
prevent a loss of more than 1% to 2% of their body weight (e.g., a 150-lb
athlete should not lose more than 1.5 to 3 pounds per
race). By weighing yourself before and after training runs under various
environmental conditions, you can develop a good sense of
your fluid replacement needs on race day and make adjustments based on the
weather that day.
.Avoid Over-Drinking. Over-drinking (weight gain during exercise) can increase
the risk of hyponatremia, a rare but dangerous
condition that has been associated with excessive fluid intake and to some
extent the loss of sodium in the sweat.1 While the sodium
in Gatorade can reduce the risk of hyponatremia during the marathon, the risk
still exists if too much of any fluid is consumed.
Replace fluids based on weight loss, not guessing.
.Check Your Urine. If it's light yellow (like lemonade) that's usually a sign of
good hydration. Crystal-clear urine often indicates
over-hydration and the need to cut back. Dark urine (like the color of apple
juice) may signal dehydration and the need to drink
more.
.Eat a Salty Diet. If you are a heavy sweater or if you finish workouts with
your skin and clothes caked with white residue, your
diet should contain enough salt to replace those losses. Salting your food to
taste is encouraged; during training runs and on race
day, favor salty carbohydrate snacks and sports drinks over water to help
replace the sodium lost in sweat.
1 Montain, S, SN Cheuvront, and MN Sawka. Exercise associated hyponatremia:
quantitative analysis to understand the aetiology. Br J
Sports Med 40:98-106, 2006.
Gatorade is a gold partner of USA Triathlon. For more information go to
www.enduranceformula.com
** This Week in Running:
10 Years Ago- Khalid Khannouchi (MAR) won the 30th edition of the Peachtree
(GA/USA) 10K by
16 seconds over John Korir (KEN), 27:45 to 28:01. Abner Chipu
(RSA) was 3rd in
28:13. In the women's race, Elana Meyer (RSA) topped Catherine
Ndereba (KEN),
31:34 to 31:43 with Jane Omoro (KEN) 3rd in 31:52. Colleen
deReuck (RSA) was
4th in 32:02. This past weekend, deReuck was the first 40+ (21st
woman) in 34:27.
20 Years Ago- At the 20th edition of the Peachree (GA/USA) 10K, Ibrahim Hussein
(KEN) won a close
one over Mark Nenow (USA), 28:13 to 28:14. Way back in 3rd was
William Musyoki (KEN)
at 28:34 while Alejandro Cruz (MEX) came in 4th with 28:38. The
American women went
1-2 with Judi St Hilaire winning in 32:05 and Cathy O'Brien not
far back at 32:08.
Barbara Moore (NZL) was 3rd in 32:37.
30 Years Ago- Craig Virgin (USA) won the 10th edition of the Peachtree (GA/USA)
10K in 28:31
with Mike Roche (28:54.6), Steve Foster (29:14), and Stan Mavis
(29:17) rounding out
a USA top-4 sweep. Heather Carmichael (NZL) won the women's race
with a 33:38.6 with
marathoner Patti Catalano (USA) next in 34:21 and Karen Petley
(NZL) 3rd in 34:46.
40 Years Ago- Ken Katzer (USA) defeated multiple Pike's Peak marathon winner
Steve Gachupin (USA)
2:37:09 to 2:37:39 at the Mile High (Denver CO/USA) Marathon.
50 Years Ago- Pyotr Bolotnikov (MDA) won the 5000m at the Znamenskiy Brothers
Memorial (Moscow RUS)
with a time of 14:00.4. Aleksandr Artinyuk (RUS) was 2nd in
14:02.4 while Hans
Grodotzki (GER) was 3rd (time not available). The next day's
10,000m was won by
Hubert Parnakivi (EST) in 29:25.0 with 2nd and 3rd going to
Jozsef Kovacs (HUN) and
Aleksey Desyatchikov (RUS) who clocked in at 29:25.6 and 29:26.0
respectively.
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.
** Dr. Gabe Mirkin's Fitness and Health E-Zine
Dear Dr. Mirkin: How can I get rid of numb hands while I'm cycling?
Loss of feeling in your hands is caused by compressing the nerves underneath
skin in the palms against the handlebar. Try these
tips from RoadBikeRider http://www.roadbikerider.com
* Move your hands frequently. Choose a handlebar that give you several different
comfortable positions for your hands.
* Raise your handlebar to the height of your seat to shift your weight off your
hands.
* Make sure your seat is level or tilted slightly upward. A tilted-down nose
causes you to slide forward which puts more pressure
on your hands.
* Wear gel gloves and place gel pads underneath the tape on your handlebars.
* Try a flat handlebar. Round bars exert greater pressure on the nerves in your
hands.
* Add an aerobar to give yourself an additional hand position.
If none of these solutions help, check with your doctor. Numbness can be caused
by nerve damage from lack of B12, diabetes, etc; or
by compression (a pinched nerve in the neck, shoulder, elbow or wrist).
RoadBikeRider sends an excellent free weekly newsletter; you can
subscribe at http://www.roadbikerider.com/newsletter.htm


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

July 11, 2009:
Challenge Diabetes 5K - St. Paul, MN

July 12, 2009:
Boilermaker 15K - Utica, NY

Ironman Switzerland - Zurich, Switzerland

Missoula Marathon - Missoula, MT

Quelle Challenge Roth - Germany

Subaru Vancouver Triathlon - BC

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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