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
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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:
https://home.trainingpeaks.com/create-account-personal-edition.aspx?af=RunnersWe\
b

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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. National Running Survey
2. Excessive Exercise Can Be Addicting, New Study Says
3. Brain training exercises can result in successful changes to your technique
4. Marathon Tech Review: Watches
5. Are running shoes making your feet soft?
Debates rage over the amount of cushioning, going barefoot and related runners'
injuries.
6. A pain in the side - why stitch can turn a sporting demigod into a 'DNF'
7. The zero-gravity guide to aging well
By studying astronauts, scientists are discovering regular exercise is the key
to slowing down aging on Earth.
8. Race Day Nutrition Tips
9. Fluid Balance - Caffeine and Hydration
Why caffeine is no longer the enemy when it comes to hydration.
10. Training Corner: Hydrating & Fueling for a Half Marathon
11. This Week in Running
12. Speed training is important for distance runners
13. Training Tip - Paving the Way to Good Road Races
14. Routine pre-exercise heart check often not needed
15. Digest Briefs



RUNNER'S WEB WEEKLY POLL:
"Do you have doubts about the legitimacy of Usian Bolt's performances at the
World Athletics Championships in Berlin?"

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

LAST WEEK'S POLL RESULTS:
"What is your level of interest in the World Athletics Championships in Berlin
taking place August 15-23, 2009? "
Answers Percent Votes
1 High 44%
2 Moderate 22%
3 Low 17%
4 No interest 17%


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. National Running Survey:
Calling all RUNNERS! What motivates you to run? What is your favorite race
distance? How often do you run? You are being invited to
participate in Running USA's 2009 National Runner Survey, a comprehensive survey
to assess the demographics, lifestyle, attitudes,
habits, and product preferences of the running population nationwide. The
National Runner Survey is easy to access and available
online. All responses are completely anonymous and confidential. Don't miss this
opportunity to join other runners nationwide!
To access the survey, please click on the following link:
http://www.surveymk.com//s.aspx?sm=GB5v39tWFX50q2Ch1kwzEQ_3d_3d
Select "RunnersWeb.com" as the organization that invited you to participate


2. Excessive Exercise Can Be Addicting, New Study Says:
Although exercise is good for your health, extreme exercise may be physically
addicting. Rats given a drug that produces withdrawal
in heroin addicts went into withdrawal after running excessively in exercise
wheels, according to new research. Rats that ran the
hardest had the most severe withdrawal symptoms.
The scientists who conducted the study reason that if excessive exercise is
addicting, then maybe, to feel good, addicts could take
moderate exercise instead of drugs. The findings also shed light on the
potentially fatal eating disorder called anorexia athletica,
in which exercise undertaken to shed pounds becomes as compulsive as taking
drugs, resulting in even greater weight loss.
"Excessive running shares similarities with drug-taking behavior," the
researchers wrote in the August issue of Behavioral
Neuroscience, published by the American Psychological Association.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/08/090817143600.htm


3. Brain training exercises can result in succesful changes to your technique:
Back in the middle part of the 20th century, scientists assumed that localised
areas of the brain were exclusively responsible for
controlling specific tasks such as movement, speech and sight. This approach
was known as 'localisation theory'. Subsequently, it
was presumed that if any of these brain areas were damaged by head injuries, or
stroke etc, the resulting damage (and often
catastrophic loss) of function such as movement, speech, or balance was largely
irreversible.
One of the first neuroscientists to question the localisation theory was Paul
Bach-y-Rita. Following a disabling stroke to his
father that paralysed half of his body and rendered him unable to speak or walk,
Paul and his brother George embarked on
rehabilitating their father Pedro, who, after a 4-week programme of hospital
based treatment had been discharged and told that
extending treatment would be futile. Pedro made an astounding recovery and
eventually died seven years later at the age of 72 from a
heart attack that occurred nine thousand foot up the mountain he was climbing in
Bogota, Columbia!
A routine autopsy revealed that 97% of the nerve fibres that ran from the
cerebral cortex of the brain to the spinal cord were
destroyed, but despite the obvious sadness surrounding these events, for Paul
Bach-y-Rita this was the 'eureka' moment when he
realised that his father's brain had totally reorganised itself, stimulated by
their very intensive rehabilitation programme and his
fathers steely determination. In short, the brain localisation theory had to be
wrong!
Plasticity and proprioception
The incredible ability of the injured and uninjured brain to reorganise, change
and adapt is now a recognised process known as
'plasticity'. We now know that the brain is capable of 'plastic change' and
learning throughout life. This is also great news for
sports people of all ages, insofar as improving your proprioception and agility
or honing your tennis strokes and making changes to
your golf swing or other sporting techniques are possible whether you are 4 or
104 (1). Plasticity and motor learning is more
prolific, however, during childhood and adolescence and it's much more likely
that levels of sporting excellence akin to those
achieved by Tiger Woods or Roger Federer are possible if the individual starts
to play sports such as golf or tennis in their
childhood. In part, the likelihood of achieving sporting excellence is dependent
upon learning specific motor skills early in life.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/brain-training-learning-new-pathways-enhance-mot\
or-skills-41213


4. Marathon Tech Review: Watches:
Before I set out on this marathon training adventure, I hadn't put much thought
into the watches available for runners. There's a
world of possibilities out there, and whether you're looking for a performance
watch for interval training, keeping track of your
laps and splits, and recording your progress - or if you simply need a way to
time your runs - there's a watch for you.
Here's a roundup of sport watches that vary in price, features, and performance.
To help in my testing, I divvied out the watches to
my colleagues at Run Well who are also training for the New York City marathon.
Polar FT60, $240 (includes heart rate monitor)
Polar FT60The Polar FT60 is aimed at recreational athletes, but is also good for
runners who are looking to track their progress
over time.
In addition to tracking your speed, distance, calories and duration, you can
program the watch based on a specific training goal: to
improve fitness, maximize your fitness, or to lose weight. Additionally, you can
set weekly targets (such as total exercise time and
calories you want to burn), as well as intensity levels.
The watch provides feedback after each training session, for instance, if you
hit your training zones or what your average and
maximum heart rate was. At the end of the week, you'll get a notification on the
watch that tells you if you met your weekly goals,
if you should train more or less in a specific zone or if you didn't train
enough.
The watch is available in purple or black for women, or a more square design, in
black, for men. The band is comfortable, sturdy,
and the watch is water resistant up to 30 meters. As I mentioned in my post on
running with a heart monitor, Polar's flexible
WearLink belt is comfortable, even on the long runs.
More...from the NY Times at:
http://gadgetwise.blogs.nytimes.com/2009/08/18/marathon-tech-review-watches/


5. Are running shoes making your feet soft?
Debates rage over the amount of cushioning, going barefoot and related runners'
injuries.
In the 1970s, a thin rubber-soled pair of canvas shoes was good enough for most
runners. Fast-forward a few decades and an elevated
cushioned heel, strategically placed pockets of air and/or gel, foam-based
insoles and built-in stabilizers are just some of the
features of today's running shoes. Operating a billion-dollar industry,
shoemakers justify all this technology, and the subsequent
leap in price, by promising one thing - a reduced risk of injury.
Runners bought it - not just the shoes, but the claim that the extra cushioning
and stability provide protection against injury and,
therefore, are worth the money charged for the added technology.
Lately, however, researchers have been questioning whether that expensive
technology delivers. They've also examined whether a
stripped-down pair of running shoes can reduce the risk of injury as well or
better than ones pumped up with air, gel, rubber or
foam.
"It is apparent that the ongoing use of pronation-control systems and elevated
cushioned heels in running shoes is being
challenged," stated Craig Richards, lead author of a 2009 study published in the
British Journal of Sports Medicine titled: Is your
prescription of distance running shoes evidence-based?
More...from the National Post at:
http://www.nationalpost.com/life/health/story.html?id=1882449


6. A pain in the side - why stitch can turn a sporting demigod into a 'DNF':
When Haile Gebrselassie dropped out of the 2007 London Marathon, no one was more
shocked than the man himself. But why should an
athlete of his ability and experience be struck down by something as mundane as
a side 'stitch'? Alison McConnell explains
The sight of Haile Gebrselassie pulling out of the 2007 London Marathon was
almost as shocking to onlookers as Paula Radcliffe's
untimely exit from the Olympic Marathon in Athens. The double Olympic 10,000m
champion dropped out of the lead group shortly after
the 30km mark, clutching his ribs. 'I had a stitch here in my chest and could
not continue. I'm not injured I just couldn't
breathe,' he told BBC Sport, with more than a tinge of exasperated disbelief in
his voice.
The manner of Gebrselassie's exit is almost as surprising as his failure to
finish; surely succumbing to stitch is not something
that we associate with one of the greatest distance runners who has ever lived?
Stitch is what 'fun runners' get - a 'rite of
passage' for those en route to being 'real runners' isn't it? However, as
Gebrselassie's exit from the London Marathon demonstrates,
this is clearly not the case!
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/pain-side-why-stitch-can-turn-sporting-demigod-d\
nf-39661


7. The zero-gravity guide to aging well:
By studying astronauts, scientists are discovering regular exercise is the key
to slowing down aging on Earth.
"I'd be the last one to go up in space!" says Joy Hill with a laugh.
At 86, that's likely true, unless the requirements for an astronaut suddenly
become a petite, cheerful grandmother with a life
well-lived. "I don't think about space stuff at all," she says.
But it turns out that astronauts have plenty in common with seniors such as Ms.
Hill.
Fit and robust people blast into space and return six months later a much
frailer version of their Earth-bound selves. They are
prone to dizziness. Their muscles are thinner and weaker. Their bone density has
decreased by up to 12 per cent - around eight times
faster than it would on Earth.
Scientists say it's like aging at warp speed.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/life/health/the-zero-gravity-guide-to-aging-well/\
article1257719/


8. Race Day Nutrition Tips:
By Monique Ryan:
Try to get a good night's sleep two nights before the race. Race day is going to
be a very early morning so that you can fuel up for
the event.
Tip 1:
Rest and refuel the 24 to 48 hours before the race. The day before the race
consume 3 to 4 grams of carbohydrate for every pound of
body weight. Consume easily digested carbohydrate foods. Consume modest portions
of lean proteins and keep intake low in fat.
Hydrate, without over hydrating. Plenty of pale urine indicates fluid intake is
good.
Tip 2:
Practice your pre-race day meal during training. Plan to eat 2.5 to 3 hours
before the start, and aim for 1 to 1.5 grams of
carbohydrate per pound of body weight. Keep fat intake low. Consume small
amounts of low fat proteins as tolerated.
Tip 3:
Have a race nutrition plan and stick with it. Prepare your sports drink for the
bike, and drink the right amounts on a schedule.
Train with the drink offered on the run and keep up with fluid intake during
this last leg up to the finish.
Monique Ryan, MS, RD is the author of Sports Nutrition for Endurance Athletes,
2nd edition (VeloPress 2007). Click here to view
more about the book or purchase. She was a member of the Athens 2004 Performance
Enhancement Teams for USA Triathlon and USA Cycling
Women's Road Team. She is owner of Personal Nutrition Designs and offers her
sports nutrition "E Program" at www.moniqueryan.com.
Monique Ryan, MS, RD is owner of Personal Nutrition Designs with programs at
www.moniqueryan.com. She is the author of Sports
Nutrition for Endurance Athletes.


9. Fluid Balance - Caffeine and Hydration:
Why caffeine is no longer the enemy when it comes to hydration.
Do you drink three or four cups of tea per day? If so, you fit the bill of the
average caffeine consumer in the UK. If other sources
of caffeine, such as coffee and cola, are taken into account, well over 80% of
the population consumes caffeine on a regular basis.
But tea and coffee have attracted bad press in recent years on account of their
supposedly adverse effects on fluid balance, leading
to dehydration. The importance of consuming water has been emphasised,
particularly in newspaper and magazine articles. Eight cups
of water per day is often cited as the recommended daily intake, giving rise to
a perception that fluid requirements have to be met
by water alone, and that some drinks may actually lead to a net loss of body
water.
Asking athletes to change their drinking patterns can lead to problems
Athletes of all levels are often advised by sports scientists, dieticians and
coaches to avoid caffeinated beverages in favour of
water or other caffeine-free drinks. Such advice extends to the general public,
too. For example, British Airways' High Life
magazine suggests 'resisting the temptation to drink caffeine' to prevent
dehydration during flights. A report by Scotland Today on
the risks of flying advised passengers to 'remain hydrated, but avoid alcohol
and caffeine, which contribute to dehydration'. In
1996 the British Olympic team travelling to Atlanta were advised to avoid or
restrict consumption of tea, coffee and cola drinks.
But just how helpful is this advice in situations where fluid balance may be
challenged, such as while exercising in the heat?
Asking athletes to change their habitual drinking patterns can lead to problems.
Imagine you are told not to have your usual cup of
tea first thing in the morning, to give up your usual post-prandial cup of
coffee and to avoid all caffeinated fizzy drinks. Would
you remember to replace all these drinks with water or other caffeine-free
beverages? Or would you simply end up drinking less? If
the latter, you might end up doing more harm to your fluid balance than if you
had kept up your normal caffeine intake. Fluid
balance is an important equilibrium, achieved by matching fluid intake with
fluid losses. The table below shows how normal water
balance is maintained on a daily basis. However, these values are highly
variable and are influenced by the environment,
physiological factors and behaviour. Fluid intake is increased in response to
thirst, and urine output increases in response to an
increased fluid consumption. As long as intake matches losses, fluid balance is
maintained. However, increased losses can upset
fluid balance. One way this can happen is via increased sweat production in hot,
humid environments, especially during exercise.
Diuretic agents, including caffeine and alcohol, can also upset fluid balance by
acting on the kidneys to boost urine production. If
fluid losses are increased without a corresponding increase in fluid intake, a
negative fluid balance results.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0973.htm




10. Training Corner: Hydrating & Fueling for a Half Marathon:
Q: Can you recommend a strategy for hydrating and loading carbohydrates during a
half marathon? I expect to run under 1:50. How does
the strategy change as one becomes a faster runner?
-- Ivan, New York
A: Trial and error during training is always the best way to go in terms of
having a good race plan. Your strategy may need
fine-tuning as your fitness level improves, but overall strategy does not
necessarily have to change as you become a faster runner.
Some general guidelines and a great starting point would be to, first off, go
into the race well hydrated and well fueled. As for
during the race, start with trying 30-60 grams of carbohydrate per hour of
running for those runs/races lasting more than 60-90
minutes. This can come in any form including sport beverages, gels, bars,
blocks, fruit, honey, etc.
Weather conditions, run duration and intensity, and training status all
influence the amount of fluid to consume during a run or
race. It's important to know how much fluid you lose when running to better
gauge how much fluid to ingest. Your fluid target is
best estimated by calculating your sweat rate. There is no one-size-fits-all
approach to race fueling. Be sure to test which
carbohydrate and hydration routine is best tolerated and most effective before
you get to the starting line of your half marathon.
Sweat rate:
http://runningtimes.com/Article.aspx?ArticleID=16942&PageNum=2#sweat
-- Jackie Dikos, RD

11. This Week in Running:
10 Years Ago- John Korir (KEN) defeated Khalid Khannouchi (MAR) with his fast
finish at the Falmouth
Road Race (MA/USA) 7M, 32:06 to 32:08. Third place David Makori
(KEN) was well back
at 32:17. Catherine Ndereba (KEN) won the women's race over
Colleen deReuck (RSA)
36:32 to 36:41. Jane Ngotho (KEN) was well back in 3rd with a
37:11.
20 Years Ago- Stephen Moneghetti (AUS) won the City to Surf (AUS) 14K, Sidney's
equivalent to the
Bay to Breakers in San Francisco CA/USA. He was well ahead of
Malcolm Norwood (AUS)
with a 40:35 to Norwood's 41:21. Ed Eyestone (USA) was 3rd in
41:23. Eyestone had
finished 2nd at the same year's Bay to Breakers. Tani Ruckle
(AUS) won the women's
race in 49:03 with Jamie Parks (USA) 2nd in 49:39. Recently,
Moneghetti broke the
V45-59 world record for 10K road.
30 Years Ago- William Scott (AUS) won the City to Surf (AUS) 14K in 41:54 while
Laurie Binder (USA)
won the women's race in 49:40. Binder had won the Bay to
Breakers (CA/USA) 12K the
previous May.
40 Years Ago- Nikolay Dukov (RUS) won the Soviet 10,000m championships (UKR) in
28:40.4. Nikolay
Sviridov (RUS) was 2nd in 28:43.4 and Vyacheslav Alanov (RUS) was
3rd in 28:45.0.
50 Years Ago- Pavel Kantorek (CZE) won the Enschede (NED) Marathon with a
2:26:48. Ken Pawson (ENG)
was 2nd in 2:27:55 while multiple Austrian marathon titlist Adolf
Gruber was 3rd in
2:31:28. With 12 marathon titles, Gruber has more national
marathon titles than any
other man or woman.
60 Years Ago- Jack Holden (NZL) won the Enschede (NED) Marathon in 2:20:52.
Unfortunately, the course
was only 40 km, otherwise, it would have been a WR by about eight
minutes. Still, this
was an outstanding performance for that period.
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.


12. Speed training is important for distance runners:
Recently, when we asked five different runners to define 'speed work', here's
how they replied:
(1) 'A good speed workout is eight 200-metre repetitions on the track at
considerably faster than race speed, with 30 seconds of
rest between intervals.'
(2) 'For me, speed work involves three up-tempo, one-mile repeats on a hilly
course, with about five minutes of rest in between.'
(3) 'Speed work is 400- or 800-metre intervals on the track at a little faster
than 5-K velocity, with 400 metres of jogging in
between.'
(4) 'My speed work consists of 10 times 100 metres at nearly full speed, with a
minute or two of rest after each repetition.'
(5) 'Speed work? I just run my regular four-mile workout faster than usual.'
It' s clear from these disparate - but representative - answers that the running
community has lost its definition of the term
'speed work' - and can't seem to find it again. Note that in the five responses
there is no agreement at all concerning the two key
elements of a speed session - the actual running velocity and the distance to be
covered during the workout. In fact, the only
common thread in the five replies is a recognition that speed work should be
carried out at a faster-than-usual pace
When we asked the runners about WHEN speed work should actually be conducted,
there was again little unanimity. One runner said,
'During the four weeks before my most important competition', another said,
'Pretty much throughout the year,' and one simply stated
'During the racing season.'
Even more disappointing was the fact that the athletes had no 'statement of
purpose' for their speed workouts. They couldn't tell us
exactly HOW their speedy efforts would make them faster in their preferred
races. Their general notion was that if they ran more
quickly during workouts now and then, some of that speed would magically appear
during their competitions
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0221.htm


13. Training Tip - Paving the Way to Good Road Races:
When two-time Olympian Alan Culpepper ran his debut marathon in 2002, he had to
slow in the final miles because of leg cramps,
thereby losing a chance to break the U.S. record for fastest first-timer. The
culprit? Culpepper later said that his legs were
unaccustomed to running for more than two hours on asphalt. As he had done
throughout his career, Culpepper had prepped by doing his
long runs on the dirt roads and trails of the Boulder, Colo. area. For his
subsequent marathons, which included an Olympic trials
victory and a 12th-place finish at the Olympics, Culpepper made sure to do his
long runs and other key workouts on pavement.
Even if you're not gearing up for a marathon, it's important to coarsen your
legs to the surface you'll be racing on. When I spent a
month in the Kenyan running capital of Iten, every step of every run I did was
on the town's red dirt roads. My legs felt fantastic,
and even though I was (mostly unsuccessfully) trying to keep up with Kenyans at
8,000 feet of altitude, I wound up upping my mileage
significantly during that month because the running surface was so forgiving.
But two days after I got home, my legs were sore,
because they were no longer used to asphalt. If I had raced in that immediate
aftermath, biomechanical issues would have likely
prevented me from making full use of my improved fitness.
So what's the balance between soft training surfaces and hard racing surfaces?
How much can you run on aesthetically pleasing,
leg-soothing trails and still race on the roads without issue?
Terrence Mahon, coach of such road aces as Ryan Hall and Deena Kastor, deals
with this matter all the time. His runners do the bulk
of their mileage on the dirt roads of Mammoth, Calif. while preparing to take on
the world's best on the streets of big cities like
Boston, Chicago and New York. Read Mahon's and others' suggestions for training
on trails and racing on roads here:
http://runningtimes.com/Article.aspx?ArticleID=17198
-- Scott Douglas, RunningTimes Web editor


14. Routine pre-exercise heart check often not needed:
Most generally healthy adults starting an exercise program do not need to see
their doctor first, researchers say.
Routine medical screening before starting a regular exercise regimen with the
goal of reducing the risk of sudden exercise-induced
death is not recommended, the researchers wrote in a report published this
month.
"Sudden death is a rare adverse effect of exercise," Dr. Mayer Brezis, of
Hadassah Hebrew University Medical Center, Jerusalem,
Israel, told Reuters Health in an interview.
"Medical screening before initiating regular exercise is often advised but
without scientific basis," Brezis noted.
An exercise electrocardiogram -- a test that detects and records the heart's
electrical activity -- is thought to help identify
people at risk but the test yields "many" falsely positive and falsely negative
test results, the researcher warned
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE57D38120090814


15. Digest Briefs
** Beer and osteoporosis
"A study found that the bones of women who drink beer regularly are stronger,
making them less likely to suffer from osteoporosis,"
Ben Leach writes in The Daily Telegraph. "It is thought that the high level of
silicon in beer slows down the thinning that leads to
fractures and boosts the formation of new bone, the journal Nutrition reports.
Beer is also rich in phytoestrogens, plant versions
of estrogen, which keep bones healthy. ... Those who had less than a pint a day,
whom scientists classified as light beer drinkers,
fared just as well as those in the moderate bracket, suggesting even small
amounts can boost bone health."
From the Globe and Mail
** Assuaging a runner's misery
Marathon training season is upon us, raising the perennial question: How much
pounding can the human leg take? Marathon runners
subject their legs to anywhere from 30,000 to 70,000 steps in the course of a
race (almost a million, if you count the months of
training). Each leg strikes the ground with two to four times one's body weight.
Marathoners who combine this punishment with
training errors, poor biomechanics or unfortunate physiology inevitably suffer
stress fractures.
The first symptom of stress fracture is pain. It may start early or late in the
run, but classically it grows to the point where you
can no longer train. Rest provides nearly instant relief. If you want to mend,
however, you'll need to stop running about eight to
12 weeks, depending on the size of the fractured bone. You may try getting back
in the saddle sooner, but the penalty for being
foolhardy is the return of pain, and an even longer layoff.
As a sports doctor, I know that a runner who is unable to run is a desperate and
miserable creature. So what's to be done? Get your
Speedo ready (if you must) and hit your local pool. Not for a swim, but for
"water running." In water running, you literally run in
the deep end of the pool, kept afloat by a special buoyancy or flotation belt.
If you're gifted with the buoyancy and skill of a
water bug then you may not need a belt. If you're anything like me, you sink
like a stone and need to wear the belt. No, water
running is not a great dealer of runner's high, but nearly all of my patients
are pleasantly surprised with this temporary workout
option.
If you're really desperate to speed up healing time and start running again,
bone stimulation may be the answer. Repetitive sound
impulses focused over the fracture site for 20 minutes a day can accelerate
healing in most people. For elite and professional
athletes, this intervention doesn't require much contemplation. That the little
machine reduces down time by almost half makes it
worth its weight in gold.
Regardless of how you heal your stress fracture, the best approach to prevent
recurrence is to identify your specific risk factors
and address them directly. Just as there are no shortcuts in a marathon, there
is no cutting corners with your bones.
-Tim Rindlisbacher, BSc (PT), MD, Dip. Sport Med., is director of Sports Health
at the Cleveland Clinic in Toronto.
From the National Post
** Lactic Acid Increases Endurance
From Gabe Mirkin, M.D.
A study from Australia shows that lactic acid buildup in muscles does not make
muscles tired and may even make muscle contract more
efficiently, which may increase your endurance. This startling research
contradicts what most instructors teach in their exercise
classes. When you exercise, your muscles burn sugar, fat or protein in the
presence of oxygen to produce energy. If you exercise so
intensely that you become very short of breath and your muscles can't get enough
oxygen, lactic acid accumulates in your muscle
fibers.
The old theory was that lactic acid makes the muscles more acidic which causes
them to hurt and burn and interferes with their
ability to contract, so you feel tired. This new research shows that rat's
muscles contact more efficiently when lactic acid
accumulates in them. Electric currents cause muscles to contract. This
electricity is generated by cell membranes causing potassium
to move inside cells and chloride ions to stay outside. With vigorous exercise,
potassium ions accumulate outside cells. As large
amounts of potassium ions accumulate outside cells, electricity is not generated
and the cells cannot contract. Another ion called
chloride accumulates outside cells and prevents potassium from getting back
inside cells. Lactic acid removes the chloride, so it is
easier for potassium to get back inside cells. Therefore lactic acid increases
the ratio of potassium inside cells to the amount
outside, and this helps the muscle contract with more efficiency.
While this new concept of how muscles use lactic acid for energy is reasonable,
it is not likely to change the way athletes train or
the way exercisers become more fit. Healthy people are supposed to exercise
vigorously and feel a burn in their muscles during
exercise, which signifies buildup of lactic acid in muscles. They feel sore on
the next day, go easy for as many days as it takes
for muscles to feel fresh again, and then exercise intensely again.



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

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

August 21-22, 2009:
Ragnar Relay Great River - La Crosse, WI-Minneapolis, MN

August 22, 2009:
Crim Festival of Races - Flint, MI

USA Triathlon Elite National Championship - Tuscaloosa, Ala

Where's Waldo Run - Oakridge, OR
USA 100K Trail Championships
--
August 22-23, 2009:
Cornwall Triathlon - Cornwall, ON

Kelowna Apple Triathlon - Kelowna, BC
Canadian Championships

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
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The Running and Triathlon Resource Portal
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