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

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

4. 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/

5. 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

6. 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.

7. 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/

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

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


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NEW THIS WEEK:
Shop Nike:
http://clickserve.cc-dt.com/link/click?lid=41000000028587454

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:
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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

* 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

* 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. Half marathon training tips from Terrence Mahon
2. Speed training: how hill running will make an athlete faster
3. New Leaps in Research on Injuries
4. Oscar Pistorius: Amputee Sprinter Runs Differently
5. Marathon Tech Review: Don't Let Technology Rule You
6. When to Train, When to Strain
Why and how to go to the well in workouts.
7. Training Bible
8. When to Work Where You're Weak
Timing and quantity are key.
9. Adding Speed Workouts to Marathon Training
10. Phys Ed: Can Running Actually Help Your Knees?
11. Antioxidant In Substance From Honeybees May Protect Athletes From
Overheating
12. How to Maximize Your VO2max Training
13. Tragedy Drives Woman Toward Triathlon
14. Post-Workout Recovery Tips
15. Digest Briefs



RUNNER'S WEB WEEKLY POLL:
"What is your level of interest in the World Athletics Championships in Berlin
taking place August 15-23, 2009? "

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 distance running events is the most demanding?
Answers Percent Votes
1 1500M/Mile 11%
2 3000M Steeplechase 22%
3 5000M/10000M 11%
4 Marathon 44%
5 Cross-Country 11%


FIVE STAR SITE OF THE MONTH: Chrissie Wellington, 2007 and 2008 Ironman World
Champion.
"Hello and welcome to my official website! My name is Chrissie Wellington and I
am a British Triathlete and reigning, and double,
World Ironman Champion (2007 and 2008). While you're here you can find out all
my likes and loves, view my gallery, find out more
about my sponsors, view my race results and race schedule and see what I've been
up to on my Blog. I really hope that you enjoy the
site and please use the contacts page to email me with any questions you have."
Visit her website at:
http://www.chrissiewellington.org


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


BOOK/VIDEO/MOVIE OF THE MONTH: The Runner's Edge: High-tech Training for Peak
Performance
Elite runners have long relied on technology to analyze performance, maximize
training, and challenge the competitive boundaries of
the sport. Serious runners long sought the same advantages only to be confronted
with a costly and complicated process. Not any
longer. Now, The Runner's Edge is yours.
The Runner's Edge takes you inside tech-based training, from the assortment of
speed and distance devices available to the
advantages of tracking and analyzing your results with the latest software. With
the most current research in sport and science,
you'll learn to leverage technology for more productive workouts and faster
times.
Written by scientist, coach, and training pioneer Stephen J. McGregor, PhD, and
best-selling author and running expert Matt
Fitzgerald, The Runner's Edge provides new insights into technology-based
training. In this one-of-a-kind work, you'll learn these
skills:
~ Determine pace targets for all of your workouts.
~ Define optimal weekly and long-term training loads.
~ Identify and address strengths and weaknesses in your running fitness.
~ Recognize periods of overreaching resulting in illness or overtraining.
~ Identify plateaus to ensure progressive training.
~ Taper your program to peak for optimal performance.
Complete with a consumer buying guide, sample programs from 5K to marathon,
guidelines for using technology on race day, and
triathlon-specific strategies, The Runner's Edge will revolutionize your running
regimen. Experience the power of technology-based
training, and step up to elite-level performance.
From the Publisher
"Stephen McGregor and Matt Fitzgerald are masters of the science and technology
of training. By following their expert guidance in
The Runner's Edge, you will become a better runner."
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0736081151/runnersweb/102-0182896-9006569\
?v=glance&s=books


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


THIS WEEK'S FEATURES:

1. Half marathon training tips from Terrence Mahon:
Terrence Mahon is a member of the Garmin Advisory Board and coach to Olympians
Ryan Hall and Deena Kastor. He is the head coach and
founder of the Mammoth Track Club.
Numerous articles, books and magazine stories have been written on how to
prepare for a marathon, however, there is far less
information available in regard to half marathon training. In this article I
would like to give you some insight as to how we
(Mammoth Track Club) train our athletes for the half marathon and show how it
can be applicable to your own training the next time
you venture out to run this 13.1 mile race. We'll also cover some specific tips
on using a Garmin Forerunner 405 device in your
training.
The most challenging aspect of half marathon training is determining what type
of event it will be for each runner. For the more
fleet of foot, the half marathon is looked at as an extended 10k, as it will
take less than 70 minutes to finish for the best women
and often under 1 hour for world-class men. For this crowd, the only concern in
regard to energy management is that the runner
starts off well-hydrated and with a full tank of fuel. Everything after that in
the race is more about avoiding dehydration and has
very little to do with conserving fuel.
For those of us who don't make a career out of the event and run times that
extend beyond 90 minutes, we must start to confront the
greater energy demands that will be needed to get us to the finish line. This
means that we must consider taking in extra
carbohydrates along with our hydration needs to finish the race as fast as we
started. In this latter scenario, we also need to look
at a training program that incorporates some of the marathon training principles
that relate to burning fats in a greater proportion
than with the shorter races so that we can avoid the bonk that happens when we
run out of glycogen. It is all a matter of
determining what is the right effort and the correlating pace that you can
sustain that will leave you enough gas in the tank to
kick it in during that last mile of the race. Going out too hard or with too
erratic a pace from one mile to the next means you'll
burn precious calories that cannot be found anew once the race extends beyond
70-80 minutes. Learning how to judge your pace and
doing the proper preparation will lead to a higher rate of success on race day.
More...from Garmin at:
http://garmin.blogs.com/my_weblog/2009/08/half-marathon-training-tips-from-terre\
nce-mahon.html?utm_campaign=


2. Speed training: how hill running will make an athlete faster:
I'm a big advocate of hill training, and most athletes - especially those who
have reaped the rewards of running on hills - don't
question why. Occasionally, though, someone asks me what is really so great
about this form of training. Sometimes they ask which
leg muscles benefit most from hill running. Another popular question is: 'How
can running on hills make you a faster runner on flat
surfaces?'
These questions can't be answered simply. To really understand how hills work to
improve running capacity, you need first to
understand that the movement of the human body during running is similar to the
bouncing of a ball. Running involves a bouncy gait
in which energy is absorbed passively by muscles and tendons in a leg whenever a
foot hits the ground, so that the body can be
momentarily slowed and lowered.
Much of that absorbed energy is then used to lift and accelerate the body during
the latter part of footstrike, so that toe-off can
be accomplished and an athlete can 'fly' through the air towards an eventual
collision of the other foot with the ground. Such
flight can be considered a 'budget special', since it is accomplished at low
cost; that is to say, the energy stored when the foot
strikes the ground furnishes the majority of the propulsive force necessary for
the ensuing flight. Mechanically, muscles and
tendons stretched during impact simply recoil like rubber bands - without
additional metabolic cost - to push the body upwards and
forwards.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0681.htm


3. New Leaps in Research on Injuries:
WHEN dancers get tired, it's not supposed to show.
"I'm a sweater," the dancer Jerome Stigler warned at the New York University
Langone Medical Center's Hospital for Joint Diseases,
where, on a recent afternoon, driving a dancer to the point of exhaustion was
the rather unusual goal. (There was, in the end, a lot
of sweat.)
Taking part in a study by the Harkness Center for Dance Injuries, Mr. Stigler
was wired with 22 reflective markers and electrodes on
10 muscles along his leg. A team of researchers, led by Marijeanne Liederbach,
Harkness's director of research and education,
scrutinized his every move during the two-hour session to document the role
fatigue plays in the landing techniques of dancers and
athletes.
Although the event was for research, Mr. Stigler's display was not unlike a
performance. It helped that he had an audience. As Megan
Richardson, a clinical specialist and research associate, monitored Mr.
Stigler's muscle signals on a computer, Dr. Liederbach and
others cheered. Clenching his teeth in agony, Mr. Stigler pulled his leg back
against a weight.
More...from the NY Times at:
http://www.nytimes.com/2009/08/09/arts/dance/09kour.html?ref=health


4. 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.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/06/090629132200.htm


5. Marathon Tech Review: Don't Let Technology Rule You:
The countdown continues: 86 days until the New York City Marathon. I am now
logging about 25 to 30 miles a week. When I started this
endeavor, I read everything I could about training programs, tools that can help
improve performance and how to keep my head in the
game. One piece of advice I received was to try to train with a heart rate
monitor. (Another recommendation, which came just
recently, was to not let the technology own me.)
I've been testing the Polar FT60 watch ($240) that syncs to the WearLink+
transmitter heart rate monitor ($55). The WearLink, an
adjustable belt that straps around your chest, is made with a soft,
machine-washable material that's comfortable to wear, even on
the long, hot runs. It's not stiff and plasticky, like some of the alternatives,
but, unfortunately, it isn't compatible with
watches made by, say, Garmin or Timex.
More...from the NY Times at:
http://gadgetwise.blogs.nytimes.com/2009/08/07/marathon-tech-review/


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


7. Training Bible:
** Simple Solutions for ITBS
(Illiotibial Band Syndrome)
by John Post, MD
The IT Band: The band itself runs from it's insertion behind the hip down the
outside of the femur and knee cap to an attachment
outside the patella tendon. It is usually a tight, one inch wide tendon that can
be seen on the knee when your leg is locked.
Symptoms: A sharp pain that radiates from above and outside the knee into the
quadriceps and/or in the hip. It can be aggravated
when running up or down hills or when going up/down stairs after a run.
Frequently it hurts after the first 15 minutes or so and
doesn't go away.
Causes: This can be seen in those who's bike seat is too high or there's some
type of instability in the gait cycle and leg is no
longer in neutral. You'll see it in those who use old or improper shoes. If the
shoe is not supportive, it can lead to overpronation
stretching the IT band causing a painful rubbing across the femur. Some get
these symptoms from bowed legs, the crown in the road,
etc.
Solutions: For runners, it is essential to match the shoe to the runner to allow
proper leg alignment. Check your saddle height.
Many will ask for a cessation from running/biking until the pain dissipates.
Stretching the IT band, especially after runs is key.
Don't forget the quads, hams and calves. Massage using a foam roller can be of
benefit - but be brief and don't spend too much time
on the actual point of pain. Morning runners may want to apply "Warm FX" to the
IT band. It acts like Icy Hot and allows more oxygen
to flow to the muscles and in turn they loosen up faster. I've also had some
patients experience success with ice massage after
their run.
If unsuccessful, then maybe a visit to your local runners doc may be in order.
Good luck.
John Post, MD (http://www.trainingbible.com/Consultant_John_PostMD.aspx) is a
Virginia based Orthopedic Surgeon with 26 years of
Ironman experience who brings 6 trips across the finish line in Kona to the
training table. He has treated and operated on thousands
of athletically injured patients making him uniquely suited for the
musculoskeletal issues of the endurance athlete.
** Risk of Skin Cancer by Joe Friel
There's a lot of evidence that regular exercise reduces the risk of the usual
killers in western society - heart disease, diabetes,
hypertension, obesity, and others. While most of us don't exercise for this
reason it's still a nice "added feature."
But there is still one killer that serious recreational athletes are at high
risk for contracting - skin cancer. Several hours a
week outdoors in the sun makes us more susceptible to developing a skin cancer
or melanoma than the average couch spud.
Other factors that make skin cancer likely for those who exercise a lot are fair
skin, red or blond hair, older athletes, and a
history of sunburns, especially as a child. Also if you freckle after a short
exposure to the sun or sunburn easily you are at
greater risk.
The best way to prevent skin cancer is to avoid long exposure to the sun's
ultraviolet rays. This means doing your workouts before
10 a.m. or after 4 p.m. when the sun's rays are most intense. Workout clothing
should also be chosen for its sun-protective
features. A tightly woven, fabric that covers the back, shoulders, and neck is
best. It's also a good idea to wear a broad-brimmed
hat. If possible, exercise in a place where you can avoid sun exposure
altogether, such as a gym.
In medical circles there is still some debate about whether sunscreen is
effective at preventing skin cancer. Some believe it
actually contributes to the incidence of this disease by making users complacent
about exposure to the sun. If you use sunscreen
choose a sun protection factor (SPF) of 15 or higher, but still limit your sun
exposure.
Fortunately, skin cancer responds well to treatment if caught early enough.
Using mirrors, check your body monthly looking for
changes in mole or skin lesions such as the following:
. Asymmetry. One half of the mole or lesion does not match the other half.
. Border. The edges are ragged, notched, or blurred.
. Color. The mole or lesion's color is not uniform.
. Diameter. The diameter of the mole or lesion is greater than the size of a
pencil eraser.
While melanoma is less common than the other types, it has greater potential for
spreading throughout the body.
If you're unsure whether your skin spot has any of these characteristics it's a
good idea to see your doctor to have it checked. In
the mean time, avoid excessive sun exposure.
Read other blog (http://www.trainingbible.com/joesblog/blog.html) entries
including Real Food & Performance and Muscle Cramps
I also have a Twitter page, go to www.twitter.com/jfriel to sign up and start
receiving my tweets.
From the Training Bible Newsletter at:
http://www.trainingbible.com


8. When to Work Where You're Weak:
Timing and quantity are key.
All runners have strengths. All runners have weaknesses. For a competitive
runner moving to the front of the pack (or your age
group), it becomes increasingly important to correctly identify your strengths
and weaknesses and to use this knowledge to maximize
your performance.
Runners can be divided into three general types -- Speedsters, Endurance
Monsters and Versatile Runners. Think about your training
and racing history and see which description below sounds most like you.
SPEEDSTERS
The Speedster (S) dominates his peers in any workout where the repeats are short
and fast (5K race pace or faster). Track workouts,
fartlek runs and short races get S excited and leave him fatigued but not
trashed. However, long runs, tempo runs, marathon training
and longer races take more out of S than a day of hard intervals on the track.
When comparing race results with his peers, S is
often frustrated that he can perform so well at short races but as the distance
increases, he gets left behind.
ENDURANCE MONSTERS
For the Endurance Monster (EM), long runs, marathon training, tempo runs and any
workout slower than 10K are no problem and usually
revitalizing. The more miles per week the better: recovery is quick from long
workouts, and the EM feels strength growing
proportional to the volume covered. However, EM finds it very difficult to get
her legs to go fast. Short, fast training like
200m-400m track workouts and hard fartlek runs leave EM feeling deflated. Short
races like 5Ks also leave EM wrecked for days. EM
also finds that she can almost double her 5K PR in a 10K and nearly double her
half marathon PR in her marathon.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=17252


9. Adding Speed Workouts to Marathon Training:
Running coach Greg McMillan coaches some of the world's top marathoners. I asked
him about the speed workouts of elite runners and
whether new runners like myself could benefit from interval training. Here's our
conversation.
Q: As a new runner, I'm just hoping to finish a marathon. If you don't have a
time goal, should you still be thinking about interval
training?
A: I think everybody should do interval training - maybe more so for beginning
runners. Intervals increase your average speed. You
go out for a four or five mile run and you slog along. You think, my goodness, I
don't want this to be my marathon. You'd like to be
able to run faster.
Q: Should I go to the track for interval training?
A: I'm not a fan of beginners going to the track and running 400 meter repeats
or 800 meter repeats. You're getting into other
energy systems that just aren't developed yet. Just running quickly for 20 or 30
seconds or even a minute during a regular training
run seems to be a great way to increase average running pace, and it avoids the
monotony of just building miles. It adds variety. I
advise it for the beginning runners I work with. Every run has something where
they're running a little bit quicker just so they
aren't slogging along. It's different for the more competitive runner. They
often have to force themselves to run slow.
Q: Being a very slow runner can be demoralizing, especially when you are at the
very back of the pack. What's your advice?
A: It is tough when you're toward the back. I think the one thing I encourage
people to focus on: you're the only one who cares
you're in the back. Everyone else is just celebrating and cheering for you. It's
really important just to focus on having fun and
why you're out there. If you get caught up in the competitiveness, it's a losing
game. Everywhere you turn there is someone better.
Even in the middle of the pack.
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/08/11/how-slow-runners-can-increase-their-pac\
e/?hp


10. Phys Ed: Can Running Actually Help Your Knees?
An article in Skeletal Radiology, a well-respected journal, created something of
a sensation in Europe last year. It reported that
researchers from Danube Hospital in Austria examined the knees of marathon
runners using M.R.I. imaging, before and after the 1997
Vienna marathon. Ten years later, they scanned the same runners' knees again.
The results were striking. "No major new internal
damage in the knee joints of marathon runners was found after a 10-year
interval," the researchers reported. Only one of the
participants had a knee that was truly a mess, and he'd quit running before the
1997 marathon (but had been included in that study
anyway). His 1997 knee M.R.I. revealed cartilage lesions, swelling and other
abnormalities. In the years that followed, the knee
became worse, showing augmented tissue damage and more serious lesions. His exam
prompted the researchers to wonder whether he would
have been better off persisting as a runner, because, as they speculate,
"continuous exercise is protective, rather than
destructive," to knees
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/08/11/phys-ed-can-running-actually-help-your-\
knees/


11. Antioxidant In Substance From Honeybees May Protect Athletes From
Overheating:
A compound from honeybees known as propolis, the substance bees use to seal
their hives, may protect against heat stress in
athletes, according to an article in the Journal of Food Science, published by
the Institute of Food Technologists.
Honeybee propolis, or bee glue, has been widely used as a folk medicine. An
active ingredient in propolis known as caffeic acid
phenethyl ester, or CAPE, has a broad spectrum of biological activities
including antioxidant, anti-inflammatory and antiviral.
Hyperthermia, or heat stress, is considered to be the main factor underlying the
early fatigue and dehydration seen during prolonged
exercise in the heat.
"Since hyperthermia and free radical generation are related to exercise-induced
physical damage, it is reasonable to test whether an
antioxidant can prevent or reduce hyperthermia-induced free radical generation
and damage," says lead researcher Yu-Jen Chen of
Chinese Culture University in Taiwan.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/07/090728172355.htm


12. How to Maximize Your VO2max Training
The faster you run, the harder you breathe. Also, the longer you run, the harder
you breathe. And if you sustain a fast running
speed long enough, you will eventually find yourself breathing as hard as you
can. Exercise scientists have a special term for
breathing as hard as you can: VO2max.
Whatever you choose to call it, running at this intensity level is rather
painful. If you do it right, though, it is extremely
beneficial. In fact, minute for minute, VO2max training boosts running fitness
more than any other type of run training.
Before I give you some tips on how to do VO2max training, let me first explain
the physiological rationale behind it.
Why VO2max Training
VO2max is a measure of the maximum rate at which an athlete's body is able to
consume oxygen when performing a specific activity,
adjusted for body weight.
In running, it is usually determined through a procedure known as an incremental
exercise test, in which the athlete breathes into a
tube that collects and measures exhaled gases while running on a treadmill whose
belt speed and/or gradient is increased
incrementally until the athlete reaches exhaustion. The maximum rate of oxygen
consumption recorded in this test is the runner's
current VO2max.
More...from Active.com at:
http://tinyurl.com/qdz6t7


13. Tragedy Drives Woman Toward Triathlon:
After an undetected heart condition claimed the life of 38-year-old Joe Lyons
during the 2007 Cohasset Triathlon, no one would have
blamed Joe's widow, Karen, if she distanced herself from the sport.
In fact, though she enjoyed an active lifestyle, Karen had never participated in
a triathlon.
However, that tragedy two years ago actually drove Karen toward the sport, not
only as a participant and active member of the
multisport community, but also as an advocate for race safety. Ironically, in
2008 Karen, who resides in Newton, Mass., entered her
first triathlon at Cohasset, where her husband had died just a year earlier. She
has now completed five races, including the
Cohasset Triathlon for a second time.
"The last two years I've been filled with gratitude with the support I've
received. I look at life, what's in front of me and walk
toward it. I've always been that type of person," says Karen, who is also active
in raising funds to fight juvenile diabetes, a
disease her son has [check out www.teamlyons.org]. "It's just how I am. I don't
like to let things sit or go. This is an opportunity
to serve others."
More...from USA Triathlon at:
http://usatriathlon.org/news/article/14792


14. Post-Workout Recovery Tips:
Do you spend the day sprawled on the couch after a long run? Many runners think
it's normal to feel wiped out after intense physical
efforts. But it doesn't have to be. The key to recovering after a long run
quickly is simple: Eat and drink the critical nutrients
your body needs, when it needs them. Here's how to fuel your muscles after a
run--and be ready for your next big workout.
The Recovery Process
The best way to recharge your battery after a long run: Eat carbohydrates.
Choose healthy sources such as fruit and fruit juices,
vegetables, lowfat milk and yogurt, bread, pasta, rice and other whole grains
and beans, as well as sports foods (drinks, gels and
bars).
Carbs are converted into glucose or blood sugar and used as energy throughout
the day. Glucose that isn't used quickly is stored in
the liver and muscles as glycogen, which our bodies can convert back to glucose
and use for energy at a later time.
Muscle glycogen is the body's preferred fuel during exercise, and it plays a
crucial role when you step up the intensity or length
of workouts.
Here's how it works: Both carbohydrate stored as glycogen and fat are used as
fuel during exercise. Our bodies convert fat to energy
during exercise very slowly, so carbs are the go-to energy source during
high-intensity exercise, like running uphill or putting on
a finishing kick. But your body can only store a limited amount of glycogen.
More...from Active.com at:
http://tinyurl.com/pledg4


15. Digest Briefs:
** This Week in Running:
10 Years Ago- Khalid Khannouchi (MAR) won the 2nd edition of the Beach to
Beacon (ME/USA) 10K by a
wide margin, defeating Joseph Kimani (KEN), 27:48 to 28:19.
William Kiptum (KEN) was
3rd in 28:23. Catherine Ndereba (KEN) won a close one over
Teresa Wanjiku (KEN), both
runners were given times of 32:05. Jane Ngotho completed a
Kenyan 1-2-3 sweep with
a 32:10.
20 Years Ago- Stephen Jones (WAL) won the Asbury Park Classic (NJ/USA) 10K with
a 29:11. Marcos
Barreto (MEX) and Pablo Ceron (MEX) followed with 29:17 and 29:26
respectively.
Margaret Groos (USA) won the women's race and the USA title with
a 33:11. Kristina
Ljungberg (SWE) was 2nd in 33:26 while Lynn Jennings (USA) was
3rd in 33:48.
30 Years Ago- Frank Zimmerman (GER) won the West German 5000m title with a
13:37.0 in Stuttgart while
Ralf Ponitzsch (GER) won the East German 5000m title with a
13:26.9 in Chemnitz.
Both races were held on the same day.
40 Years Ago- Jerome Drayton (CAN) won the Eastern Canada Senior Championships
(ON/CAN) 10,000m
in 29:41 defeating Robert Moore (CAN) at 29:49, and Bruce Kidd
(3rd, time unknown).
50 Years Ago- Pyotr Bolotnikov (MDA) won the Soviet 10,000m championships with
a 29:03.0. Lembit
Virkus (EST) was 2nd in 29:16.2 and Aleksandr Artinyuk (RUS) was
3rd in 29:39.6.
Bolotnikov broke Vladimir Kuts' (UKR) WR the following year, and
lowered his own record
again in 1962 before Ron Clarke (AUS) collected his first of
three WR's at this distance
in 1963.
60 Years Ago- Gaston Reiff (BEL) ran 7:58.7 to win a 3000m in Gavle SWE.
70 Years Ago- Hermanis Grinbergs won the Latvian marathon championship with a
time of 3:12:52.6.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a focus on races, 3000m
and longer, including road, track, and cross-country events. The ARRS has a
website at http://www.arrs.net.
** Dr. Gabe Mirkin's Fitness and Health E-Zine
Dear Dr. Mirkin: Should an athlete with atrial fibrillation (irregular
heartbeat) take anti-clotting drugs?
Nobody really knows. Since atrial fibrillation is associated with increased
risk for clots and strokes, almost all doctors
prescribe an anti-clotting medication to their patients with this condition.
Atrial fibrillation is far more common in older
competitive athletes than in the general population (Europace, August 2009;
British Medical Journal, August 2009). Atrial
fibrillation means that the upper part of the heart (atrium) flutters and does
not beat regularly as the lower part of the heart
(ventricle) does. Endurance athletes have larger atriums and ventricles, which
increases risk for atrial fibrillation. We don't
know if these older competitive athletes are at increased risk for clots as are
their non-athletic counterparts. In 1998, another
study reported in the British Medical Journal showed that athletes with
relapsing cases of atrial fibrillation did well with drugs
to make their hearts beat more regularly, and they continued to compete without
suffering any serious problems. We do not have any
good data on the consequences of atrial fibrillation in older endurance
athletes.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com


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

August 1-15, 2009:
Summer National Senior Games - SF Bay area, CA

August 15-23, 2009:
12th IAAF World Championships in Athletics - Berlin, Germany

August 16, 2009:
America's Finest City Half Marathon - San Diego, CA

Big Wild Life Runs - Anchorage, AK

Ironman 70.3 Germany -Wiesbaden/Rheingau-Taunus-Kreis, Germany

NYC Half-Marathon - New York, NY

Track Shack Celebration of Running 5K - Orlando, FL


June 19, 2010
Emilie's Run
The Emilie Mondor Memorial 5K Race for Women
http://www.emiliesrun.com


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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