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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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/

10. ING Philadelphia Distance Run:
The Half-Marathon race will be run on September 20, 2009.
http://www.philadelphia.competitor.com


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NEW THIS WEEK:
Offer: Enjoy Free Shipping on your purchase of $75 or more when you enter
PLAY2WIN at checkout.
Code: PLAY2WIN
End Date: September 8, 2009
Restrictions: Enter promo code PLAY2WIN at checkout. Not valid on NIKEiD or Gift
Cards (Gift Cards always ship free). For discount
to apply the minimum merchandise total must be $75.00 after any other discounts
are taken and before shipping, handling and taxes
are added. Valid for standard ground shipping to one destination only. Order
usually arrives in 2-9 business days. Not transferable
and not redeemable for cash or for credit towards previous purchases. Valid at
NikeStore.com, Swoosh.com, or via telephone only.
Offer expires September 8, 2009 at 11:59 p.m. PST.
Text Link:
http://clickserve.cc-dt.com/link/tplclick?lid=41000000028735805&pubid=2100000000\
0210940

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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Watch live and webcast of Track and Field and Road races on Universal Sports
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. The Mental Side of Running
2. The Science of Carbohydrate Loading
3. Why Exercise Won't Make You Thin
4. Wiggling Their Toes at the Shoe Giants
5. The Best Training After Your vVo2Max Test
6. Dog Days Training
Using late summer to your fall advantage.
7. Running skirts: love them or hate them?
8. What To Do When It All Goes Wrong
How To Cope With Race Day Emergencies.
9. The PH of foods and their effect on performance
10. VO2max - The monthly newsletter of RunCoachJason.com
11. The Injury Shuffle
12. If you run the numbers, it's a good time
Commentator and economist Justin Wolfers says he's analyzed the costs of his
running hobby and, for him, it makes complete economic
sense.
13. Why muscle sugar, D-ribose is taken by athletes & autoimmune patients to
restore energy
14. Six Common Running Injuries to Avoid
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"How long a warm-up do you do before a race?"

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:
"Usain Bolt has said that he would like to try the long jump. If he does, how
will he do?"
Answers Percent Votes
1 World record 64%
2 World class 36%
3 Average 0%
4 Mediocre 0%

FIVE STAR SITE OF THE MONTH: Tirunesh Dibaba
"Hi there! My name is Tirunesh Dibaba and welcome to my official website.
For those of you who don't know me, I am the double Olympic 5000m and 10000m
champion; four-time world champion over the 5000m and
10000m; and a world record holder over the indoor and outdoor 5000m. In 2003, I
was the youngest ever individual gold medalist at a
world championship and also a three-time world cross country champion.
I hope this website gives you, my loyal fan, the chance to know more about me
and my career. For the next two weeks, we will also
have a special section featuring news and information about my wedding to
Sileshi Sihine. Feel free to browse across all sections
and don't forget to post a comment on my guestbook."
Visit the site at:
http://tiruneshdibaba.net/


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


BOOK/VIDEO/MOVIE OF THE MONTH: Second Wind
The Rise of the Ageless Athlete
Second Wind: The Rise of the Ageless Athlete is an inspiring account of a
growing subculture of Americans who are challenging the
notion of what it means to grow old. These baby boomers can hardly be considered
old, yet this huge group is rewriting the rules of
aging. These stories of trials and perseverance will motivate you to achieve
your best.
For more information or to buy the book visit:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=9780736\
074919
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. The Mental Side of Running:
Breaking Down the Mental Marathon
What are you thinking about when you run 26.2? Here are four strategies to keep
your mental game tough.
Getting Past the Wall on Race Day
During a race as long as a marathon, everyone experiences high points and low
points. Just knowing this is normal helps alleviate
stress during the race. Follow these nine tips to avoid or break through that
wall.
Book Review: Brain Training for Runners
Active Expert Matt Fitzgerald shows you how to shift to brain-centered training
in his latest book.
Ask the Experts: Mental Training
Find out how to set and achieve goals for top race-day performance. Plus, learn
how to stay focused during long training runs and
calm those sleep-depriving nerves the night before the race.
Relax Your Mind and Body
When we swim, bike and run, we are continually moving between a state of
relaxation and tension both physically and mentally. Learn
how to maintain a relaxed and smooth look while competing.
Want to Run Faster? Learn to Relax
One of the keys to optimal running performance is relaxation. A relaxed mind
produces a relaxed body, an efficient body and a faster
body.
Running the Mental Marathon
To many, the hardest thing about running an Ironman marathon is that it is "just
such a long time to concentrate." Learn how to
prepare yourself mentally and emotionally for such a difficult, sustained
effort.
Bring Your Zen Mind On Your Next Run
Get the most out of your workout and improve your running form by training your
mind. ChiRunning offers some good tips on
meditation.
More...from Active.com at:
http://tinyurl.com/ns33yh


2. The Science of Carbohydrate Loading:
A valid connection between hypoglycemia, fatigue and premature termination of
exercise been firmly established and therefore
carbohydrate loading is a proven form of boosting running endurance in prolonged
events lasting more than two hours in duration.
While there are various methods of carbo-loading, the process basically involves
consuming large quantities of carbohydrate-rich
food in order to saturate the body's carbohydrate stores. It is proposed that
with these increased energy stores, the competitor
will be able to avoid exercise-induced hypoglycemia and continue exercising
longer than if this saturation process had not occurred.
This article aims to further explain how to perform carbohydrate loading and the
reasoning behind its practice.
The human body is able to store carbohydrates for energy use in the liver and
the muscles in the form of a substance known as
glycogen. This carbohydrate store is basically human "starch" and is able to be
quickly broken down to fuel the muscles during high
intensity exercise (muscle glycogen) and to maintain blood glucose levels (liver
glycogen). In the unloaded/non-carbohydrate
saturated state, an untrained individual consuming an average diet (45%
carbohydrate) is able to store approximately 100 grams (g)
of glycogen in the liver, whereas muscle is able to store about 280g.
More...from Marathon Training at:
http://www.marathontraining.com/articles/art_39th.htm


3. Why Exercise Won't Make You Thin
Whether because exercise makes us hungry or because we want to reward ourselves,
many people eat more - and eat more junk food, like
doughnuts - after going to the gym.
Could pushing people to exercise more actually be contributing to our obesity
problem? In some respects, yes. Because exercise
depletes not just the body's muscles but the brain's self-control "muscle" as
well, many of us will feel greater entitlement to eat
a bag of chips during that lazy time after we get back from the gym. This
explains why exercise could make you heavier - or at least
why even my wretched four hours of exercise a week aren't eliminating all my
fat. It's likely that I am more sedentary during my
nonexercise hours than I would be if I didn't exercise with such Puritan fury.
If I exercised less, I might feel like walking more
instead of hopping into a cab; I might have enough energy to shop for food, cook
and then clean instead of ordering a satisfyingly
greasy burrito.
Closing the Energy Gap
The problem ultimately is about not exercise itself but the way we've come to
define it. Many obesity researchers now believe that
very frequent, low-level physical activity - the kind humans did for tens of
thousands of years before the leaf blower was invented
- may actually work better for us than the occasional bouts of exercise you get
as a gym rat. "You cannot sit still all day long and
then have 30 minutes of exercise without producing stress on the muscles," says
Hans-Rudolf Berthoud, a neurobiologist at LSU's
Pennington Biomedical Research Center who has studied nutrition for 20 years.
"The muscles will ache, and you may not want to move
after. But to burn calories, the muscle movements don't have to be extreme. It
would be better to distribute the movements
throughout the day."
More...from Time Magazine at:
http://www.time.com/time/health/article/0,8599,1914857-4,00.html


4. Wiggling Their Toes at the Shoe Giants:
TODD BYERS was among more than 20,000 people running the San Francisco Marathon
last month. Dressed in shorts and a T-shirt, he
might have blended in with the other runners, except for one glaring difference:
he was barefoot.
Even in anything-goes San Francisco, his lack of footwear prompted curious
stares. His photo was snapped, and he heard one runner
grumble, "I just don't want the guy without shoes to beat me."
Mr. Byers, 46, a running coach and event manager from Long Beach, Calif., who
clocked in at 4 hours 48 minutes, has run 75 marathons
since 2004 in bare feet. "People are kind of weird about it," he shrugs.
Maybe they shouldn't be. Recent research suggests that for all their high-tech
features, modern running shoes may not actually do
much to improve a runner's performance or prevent injuries. Some runners are
convinced that they are better off with shoes that are
little more than thin gloves for the feet - or with no shoes at all.
Plenty of medical experts disagree with this notion. The result has been a
raging debate in running circles, pitting a quirky band
of barefoot runners and researchers against the running-shoe and sports-medicine
establishments.
More...from the NY Times at:
http://www.nytimes.com/2009/08/30/business/30shoe.html


5. The Best Training After Your vVo2Max Test:
The six weeks after a vVO2max test are often the busiest time in a runner's
life. Shocking that a simple six-minute exam could
create such a productive frenzy, but the vVO2max effort can do everything -
evaluate fitness, set up stunning workouts, and even
establish goal pace for an important race.
The test is straightforward. After a warm-up which fires up your nervous system,
on a day when you are recovered and feeling great,
run as far as you can on the track in just six minutes. Measure your distance
covered by counting laps and eyeballing lengths from
familiar track marks or using a hardware-store's measuring wheel (if you have a
GPS device, simply run on any flat surface with your
contraption in play). Cool down in either case, and you are ready for six
remarkable weeks of training.
Once you have your six-minute distance, it's easy to calculate vVO2max. Let's
say that you run 1537 meters in six minutes, for
example (bear in mind that the following math will work for any distance). 1537
divided by 360 seconds (the total time of the test
in seconds) = 4.27 meters per second. That's your vVO2max.
Now, 4.27 meters per second does not exactly produce much harmony when we are
out for a run. Most of us wouldn't know whether we
were hitting 4.27 meters per second during a session or not. Not good, since the
goal of vVO2max workouts is to run precisely at
vVO2max.
More...from the Educated Runner at:
http://www.educatedrunner.com/Blog/tabid/633/articleType/ArticleView/articleId/5\
96/THE-BEST-TRAINING-AFTER-YOUR-VVO2MAX-TEST.aspx


6. Dog Days Training:
Using late summer to your fall advantage.
Here's one thing we know about running, pretty much for sure: It's tough in the
heat. When the weather gets hot, it's much better to
go swimming, or drink a nice glass of iced tea, or if absolutely necessary, find
a quiet air-conditioned room and take a nap. But to
go for a run? Good luck.
Of course, that doesn't stop you. In fact, by this part of the summer, you've
been running in hot weather for weeks, if not months,
and you're acclimated. That's good. The main adaptation that's taken place over
the last several weeks, explains famed exercise
physiologist David Martin, is an increased ability to retain water. By now, your
body recognizes that it's sweating a great deal
during runs and has correspondingly decreased the electrolyte concentration of
your sweat and increased its ability to soak up more
water between sessions. So now, compared to, say, Memorial Day, you're able to
sweat more and cool yourself more efficiently.
But also by now, no matter how acclimated you are, you might be a little run
down. Day after day, week after week of being able to
wring sweat from your shorts will do that for you, won't it? How are you
supposed to be getting in great shape for the cooler temps
of the fall racing season when you're dragging in late summer?
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=17487


7. Running skirts: love them or hate them?
The running skirt - the dreaded, yet desired running skirt ...
I am well aware that many of my pitfalls I have encountered with my marathon
training have been mental; the running skirt was no
different. After almost a week of looking at the skirt, imagining myself in the
running skirt, and personal debate - a skirt, to run
in, really? I went for it.
What did I have to lose? I have already made a huge deal about actually
purchasing it - and the last thing I want is the "Oh, that
girl is ALL talk" reputation following me around. I make some pretty elaborate
statements, like, "Oh I'm going to run the Portland
Marathon" and while I do appreciate the shock value, I also pride myself on the
follow through factor that I consistently bring to
the table.
Anyways. The running skirt gets a solid 10 of 10 - you know, on a scale where 10
is the best. I took that little baby, which I've
named Gabi, on a run up the always-getting-a-little-easier Mt. Tabor. I was
running with a friend, and my first and biggest concern
was whether my butt was hanging out or not, seriously. The poor, poor girl ...
For the first mile it was, "Emily, go behind me now,
are you sure my butt isn't hanging out." Same response every time, "Stop it, no,
your butt is fine."
More...from Oregon Live at:
http://blog.oregonlive.com/runoregon/2009/08/running_skirts_love_them_or_ha.html


8. What To Do When It All Goes Wrong:
How To Cope With Race Day Emergencies.
Few races push competitors to their physical, mental and spiritual limits like
the Ironman Triathlon World Championships in Hawaii.
The geography, the duration of the race, the environmental conditions and the
sheer number of participants make this annual event
the ultimate goal for many athletes. With all the effort that has been put into
earning a spot in Kona, no one wants to end his or
her day early, but the Hawaiian gods may have ordained that you are going to
face an obstacle or two in your quest to conquer the
course.
The bonk
Nutrition is the fourth, and often most important, discipline in Ironman racing.
No one enters the race planning to bonk, but it
happens. It starts with a lightheaded feeling and increasing difficulty in
concentrating on the race. It continues with waves of
disorientation and fatigue, and then the body starts telling you that it is
going to slow down. You start to fantasize about sugary
and fatty foods. Where did things go wrong?
Kona offers a unique race environment that can wreak havoc with your nutrition.
Don't try to push through the bonk - the gods will
win. Start by slowing your pace a little and try to consume carbohydrates. It is
important to take these carbs regularly, but not to
gorge. If you inundate your system with an overload of carbohydrates, you may
taste them again on their way back up. Eat frequently
but in small portions, allowing your body to absorb the calories before more
come barreling down your throat.
To ward off an impending bonk, go for liquids and gels first to allow your body
to quickly absorb the carbs and get your mind and
body back on track. Follow those with solid food if you can. Walk through aid
stations, drinking and eating. Don't worry about lost
seconds in the aid stations - refueling is your most important goal when a bonk
is imminent. When you start to feel good again, keep
putting the carbs in. Ironman is a long event and you can recover from a bonk,
but you must be smart and proactive about your
nutrition.
More...from Life Sport Coaching at:
http://www.lifesportcoaching.com/AllWrong.php


9. The PH of foods and their effect on performance:
The acidity or alkalinity of foods may have a profound effect on retaining
muscle, health and endurance performance.
By Kris Walker MD
Intro: Acid-base homeostasis in humans is critical to health. An important
property of blood is its degree of acidity or
alkalinity. Body acidity increases when the level of acidic compounds in the
body rises (through increased intake or production, or
decreased elimination) or when the level of basic (alkaline) compounds in the
body falls (through decreased intake or production, or
increased elimination). Body alkalinity increases with the reverse of these
processes. The body's balance between acidity and
alkalinity is referred to as acid-base balance. The acidity or alkalinity of
any solution, including blood, is indicated on the pH
scale.
PH-review: Here is a quick review of some acid-base concepts. Acids generally
taste sour and bases generally taste bitter. Both
strong acids and strong bases are dangerous and can burn your skin. There are a
few different ways to define an acid or a base. In
an aqueous (liquid) solution, an acid generates or donates a hydrogen ion (H+)
and a base accepts a hydrogen ion (H+) or donates a
hydroxy ion (OH-). A salt is formed when an acid and a base are mixed and the
acid releases H+ ions and the base releases OH- ions.
Example: HCl (acid)+ NaOH(base) = NaCl(salt) + H2O(water). This is called a
neutralization reaction. The pH of the salt depends
on the strength of the original acid and base being mixed. pH is the measure of
the strength of the acid or base. The measurement
ranges from 0 to 14, with 0 being the most acidic and 14 being the most basic
and 7 being neutral. A pH over 7 is considered basic
or alkalotic and under 7 is acidic. Strong acids have lower pHs and weaker
acids are closer to 7, while strong bases have very high
pHs and weaker ones are closer to neutral 7.
PH regulation: The blood's acid-base balance is precisely controlled in the
body, because even a minor deviation from the normal
range can severely affect many organs. The body uses 3 different mechanisms to
control acid-base balance: through the respiratory
system, chemical buffers, and the excretion of acid by the kidneys. pH is
maintained in the blood between 7.38 and 7.42. Muscle
pH is lower, about 7.0. The first mechanism that the body has to maintain pH is
through buffers.. This is very quick, taking a few
seconds. Bicarbonate or citrate (bases) accepts a proton to form a neutral
salt. The second way is through pulmonary ventilation,
which excretes H+ through increased ventilation. H + HCO3 forms H2CO3 which
forms H2O (water) and CO2 (carbon dioxide), which is
eliminated through respiration. This takes a few minutes. The third mechanism
is long-term and is through the kidneys ability to
excrete acid. The kidneys cannot excrete urine more acidic than 4.4, so
hydrogen acceptors, or buffers, are required. The main
buffer is ammonia, NH3, which accepts a hydrogen molecule and is excreted as
NH4, or ammonium.(14)
More...from First Endurance at:
http://blog.firstendurance.com/2009/08/the-ph-of-foods-and-their-effect-on-perfo\
rmance/


10. VO2max - The monthly newsletter of RunCoachJason.com:
** VO2max -- An Aerobic Parameter with an Anaerobic Component
Although VO2max refers to the maximal amount of oxygen consumed per minute, and
is therefore considered an aerobic variable, the
speed at which VO2max occurs involves a considerable contribution from anaerobic
metabolism, as it occurs at a speed faster than
your lactate threshold. This point seems to be lost on many runners and
coaches, as this tells us something about the relationship
between aerobic and anaerobic metabolism. Although counterintuitive, the
fastest rate of oxygen use occurs when there is also a lot
of
energy being produced without oxygen. As I've discussed in past newsletters,
the most potent way to improve VO2max is to run
intervals lasting 3-5 minutes at about 3K race pace, a workout that also
includes a considerable anaerobic contribution. Races for
which a high VO2max is considered important (800 to 5,000 meters) have a high
anaerobic contribution as well. The biochemistry
behind this matter is complex: when the Krebs cycle and electron transport chain
are working at their fastest rates, glycolysis is
also working. In other words, the fastest aerobic motor occurs when an
anaerobic motor is also running.
** Exercise On an Empty Stomach
Have you ever been told you'll burn more fat if you do cardio first thing in the
morning before breakfast when your blood glucose is
low? While research has shown that exercising after an overnight fast does
increase the amount of fat used during exercise,
especially when the exercise is performed at a very low intensity, it does not
burn more calories, which is what's really important
for fat and weight loss. Other research has shown that fasting decreases the
ability to sustain a given exercise intensity compared
to eating breakfast first, which means you'll burn fewer calories when fasted.
So if you exercise first thing in the morning, eat
first.
** Coaching Consultations
Are you having trouble meeting your running and fitness goals? Do you coach
other runners and want to know how to improve their
performances? RunCoachJason.com can help. We offer the very best consultations
for runners, coaches, and personal trainers. If
you want to improve your running performance, or you want the opportunity to
have your fitness and running questions answered
immediately, you can talk to Coach Jason live. Act before September 30, and
you'll receive a 20% discount. For a list of
consultation topics and to
book a consultation with Coach Jason, go to
http://www.runcoachjason.com/consulting.
** The Final 8 Weeks of Marathon Training
One of my athletes, long before I met him, ran 25 miles a few days before his
first marathon so he could feel confident going into
the race. Crashing 20 miles into the marathon, he realized that running that
long that close to the marathon was a big mistake. If
you're one of the thousands of runners who will be running a marathon this fall,
every run from now until your marathon is
important. One of the key ingredients during the last eight weeks of marathon
training is the lactate threshold run.
The lactate threshold, or what I call the acidosis threshold (AT), is an
important physiological variable that demarcates the
transition between running that is almost purely aerobic and running that
includes significant oxygen-independent (anaerobic)
metabolism, and represents the fastest speed you can sustain aerobically. It is
the best physiological predictor of distance
running performance. The longer the race, the more important it is to train
your AT.
AT training increases your AT to a faster speed, allowing you to run faster
before you fatigue. The goal of marathon training is to
raise your AT and to increase your ability to sustain as high of a percentage of
your AT as possible. For average runners, AT pace
is approximately 10 to 15 seconds per mile slower than 5K race pace (about 80 to
85% maximum heart rate). For those more trained,
it's about 25 to 30 seconds per mile slower than 5K race pace and about 20
seconds per mile faster than marathon race pace (about
90% maximum heart rate). Subjectively, these runs should feel "comfortably
hard."
I typically use four types of AT workouts with the marathoners I coach:
1) continuous runs at AT pace, starting at about 3 miles and increasing up to 7
to 8 miles (or about 45 to 50 minutes, whichever
comes first);
2) intervals run at AT pace with short rest periods, such as 4 to 6 x 1 mile at
AT pace with one minute rest;
3) shorter intervals run at slightly faster than AT pace with very short rest
periods, such as 2 sets of 4 x 1,000 meters at 5 to 10
seconds per mile faster than AT pace with 45 seconds rest and two minutes rest
between sets; and
4) AT/LSD combo runs, medium-long runs (12-16 miles) with a portion run at AT
pace, such as 10 miles easy + 4 miles at AT pace or 3
miles easy + 3 miles at AT pace + 3 miles easy + 3 miles at AT pace.
In the final eight weeks of your marathon preparation, do one to two AT workouts
per week and alternate your long run with an AT/LSD
combo run. 4-5 weeks before your marathon, try to find a half-marathon race.
It not only serves as a great AT workout, it will
help you predict your upcoming marathon pace.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


11. The Injury Shuffle:
By Coach Matt Russ
When an athlete sustains an injury, the body produces pain as a way to get the
athlete to stop doing what is causing it damage.
Inflammation creates a feedback loop "turning off" muscle fibers and further
shutting down an injury site. Depending on the
intensity of the pain and inflammation, the athlete will compensate for it by
using other muscle groups to do the work of the ones
that are injured. This may be in the form of a subtle shift in weight or a
full-on limp.
Once the athlete is healed, however, they will not always return to the same
running form they had prior to being injured. The
injury-compensated stride mechanics may continue; in some cases, even leading to
more overuse injuries in other areas. An example
is a "unipod" stride in which the athlete puts more weight on one leg to protect
and unload the other. It is important to note that
stride mechanics are deeply ingrained neurologically and habitual. Often the
athlete does not realize that they are compensating.
A comment I frequently hear after a video stride analysis is "I did not know I
was doing that."
One of the more common compensations I see is one I call the "injury shuffle."
Running involves forceful contractions. The faster
a runner runs, the more forceful they become. For this reason alone a runner is
more likely to be injured at their race pace versus
a slow training pace. The injury shuffle is a way to compensate for the forces
involved in running while attempting to maintain
some semblance of speed. I generally observe a very fast stride rate of 190-200
strides per minute, with a relatively short stride.
Posture is upright without much forward lean into gravity. There is little
vertical oscillation or flight time and the run is very
"flat;" picture the little sand piper birds you see running along the beach. I
guess the good news is that this is a relatively
"safe" stride, as the mechanics diminish contractile force and impact. I have
observed similar mechanics in ultra distance runners
in which time on the feet and injury prevention is trumped by running speed.
The bad news is that it creates slow stride mechanics
with little opportunity for improvement without some sort of mechanical
intervention.
More...from the Sport Factory at:
http://thesportfactory.com/site/trainingnews/The_Injury_Shuffle.shtml


12. If you run the numbers, it's a good time:
Commentator and economist Justin Wolfers says he's analyzed the costs of his
running hobby and, for him, it makes complete economic
sense.
TEXT OF COMMENTARY
Tess Vigeland: Today we're continuing our series Econ Fun-01, about what
economists do with their free time. You know, how they have
fun, or try to, if only their big money brains would turn off. Commentator
Justin Wolfers takes exercise to a competitive level.
What's economics got to do with it? For Justin, just about everything.
JUSTIN WOLFERS: I'm not just an economist, I'm also a runner, training for the
Marine Corps Marathon.
Runners World magazine recently argued that marathon running is an incredibly
cheap sport. All you need is a pair of shoes, and
you're off and running. But they're wrong.
You see, they were emphasizing the out-of-pocket cost, which is small. But the
foundation of all economics is something called
opportunity cost. It says that the true cost of something is the alternative you
have to give up.
Listen to the show at the Marketplace at:
http://marketplace.publicradio.org/display/web/2009/08/25/pm-wolfers-commentary/


13. Why muscle sugar, D-ribose is taken by athletes & autoimmune patients to
restore energy:
Can D-ribose restore energy? What are cardiologists telling marathon runners,
athletes, people with fibromyalgia, lyme disease,
chronic fatigue syndrome, restless leg syndrome, the generally fatigued, heart
failure/heart disease patients, and the
energy-depleted, frail aged about how the nutrition supplement, D-ribose can
help restore energy levels depleted by drugs or stress
and relieve muscle pain?
Numerous athletes such as marathon runners use L-carnitine, taurine, and CoQ10
as well as magnesium and D-ribose. For example, when
a doctor who also is a marathon runner added D-ribose to his L-carnitine and
CoQ10 regimen for himself, that formula which boosted
the doctor's energy metabolism also later benefited his patients with sick
hearts. The doctor added D-ribose to make a trio with
L-carnitine and CoQ10.
He found that not only did the D-ribose act as if it were the missing link to
more energy for healthy runners like himself, but by
adding D-ribose to increase energy levels in his patients, the energy pool in
the patients with various heart diseases also
increased.
D-ribose is a naturally occurring sugar that enhances energy by generating
recovery of ATP levels (your body's primary energy
carrying molecule). Shown to improve health and fitness in athletes, people with
cardiovascular problems, and those with
fibromyalgia and chronic fatigue syndrome. Also see the Chronic Fatigue Syndrome
Blog's notation on D-ribose.
More...from the SF Examiner at:
http://tinyurl.com/n8te98


14.Six Common Running Injuries to Avoid:
The only thing runners fear more than rabid dogs and porta-potty emergencies is
getting hurt. An injury means taking a break, and
runners hate the thought of losing fitness, gaining weight, or missing an
endorphin fix. But what if you knew what injuries you were
likely to face - before a single symptom struck?
Sports physician Jack Taunton, M.D., and exercise scientist Michael Ryan, both
recreational runners from the University of British
Columbia, were studying sports injuries four years ago when they recognized a
lack of data linking specific traits, weight, gender,
foot type - to running injuries. So they decided to conduct research that was
later published in the British Journal of Sports
Medicine. "We found that certain injuries were statistically more significant
among particular people," Ryan says. "Women are more
likely to experience one kind of knee pain - patellofemoral pain syndrome -
while men are more likely to experience another -
patellar tendonitis."
Ryan and Taunton's findings focus on six injuries and the runners they most
commonly afflict. Whether you're in a high-risk group or
not, simple training adjustments can keep you safe. These precautionary measures
could save you from the dreaded routine of rest and
rehab.
More...from Active.com at:
http://tinyurl.com/nhqtzq


15. Digest Briefs
** The cost of muscles
"It is sexual selection that created the deer's antlers and the peacock's tail,
and William Lassek of the University of Pittsburgh
and Steven Gaulin of the University of California, Santa Barbara, think it
explains men's muscles as well," The Economist reports.
"The main characteristic of sexually selected features is that they are
expensive to maintain." Using data from a U.S. survey of
12,000 American men and women over six years, the researchers found that "men
require 50 per cent more calories than women do, even
after adjusting for activity levels, and that their muscle mass is the strongest
predictor of their intake of calories - stronger
than their occupation or their body-mass index (a measure of obesity). And there
is another cost to being muscly: men's immune
systems are less effective than those of women (which was known before), and
become worse the more muscular the men are (which was
not)."
** This Week in Running:
10 Years Ago- At the IAAF World Championships in Seville ESP, medals in the
10,000m went
Haile Gebreselasie (ETH), Paul Tergat (KEN), and Assefa Mezgebu
(ETH) for the men
and to Getenesh Wami (ETH), Paula Radcliffe (ENG), and Tegla
Loroupe (KEN) for the
women. The 5000m medals went to Gabriela Szabo (ROM), Zhara
Ouaziz (MAR), and
Ayelech Worku (ETH) for the women and to Salah Hissou (MAR),
Benjamin Limo (KEN),
and Mohamed Mourhit (BEL) for the men.
20 Years Ago- Hiromi Taniguchi (JPN) won the Hokkaido (JPN) Marathon in
2:13:16, way ahead of
Hisatoshi Shintaku (JPN) at 2:19:53. Randy Thomas (USA) was 3rd
in 2:23:50.
Lorraine Moller (NZL) won the women's race in 2:36:39, more than
ten minutes ahead
of Mayumi Matusmoto (JPN) at 2:47:16. Akemi Masuda (JPN) was 3rd
in 2:48:44.
30 Years Ago- Brendan Foster (ENG) clocked a two mile (track) in 8:21.43 to win
the Rotary Watches
Meet (ENG). Nick Rose (ENG) at 8:23.46 and David Black (ENG) at
8:25.20 rounded
out the top three.
40 Years Ago- Chuck Smead (USA) won the National Junior AAU Championship (Santa
Rosa CA/USA) 30K
with a 1:46:34. Jack Leydig (USA) was 4th at 1:51:36 while your
ADR editor slogged
in at 2:04:22 for 9th place. The start and finish was one lap
around a horse track,
one mile in circumference (it makes a 400m track seem rather
small).
50 Years Ago- Osvaldo Suarez (ARG) won the Pan-American Games (IL/USA) 10,000m
with a 30:17.2.
Douglas Kyle (CAN) won the silver medal with a 30:28 while Robert
Soth (USA) took
the bronze medal in 30:51.8. Two days later, Bill Dellinger
(USA) won the 5000m in
14:28.4 while Suarez doubled back for the silver in 14:28.5.
Kyle also doubled back
for the bronze in 14:33.0
60 Years Ago- Hans Frischknecht won the Swiss marathon title with a time of
2:53:03.
70 Years Ago- August Niederhauser won the Swiss marathon title with a time of
2:56:09.4.
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.
** NSAIDs Interfere with Proper Training
Ibuprofen and other NSAIDs (Non Steroidal Anti-Inflammatory Drugs), taken before
or after exercise, interfere with the benefits of
training for fitness and athletic competition because they delay healing of
damaged muscles (British Journal of Sports Medicine,
August 2009). You train for sports by taking a hard workout that damages
muscles and makes them feel sore. You then take easy,
less intense workouts for as long as it takes for the soreness to go away. Only
then should you take intense workouts again.
Swimmers take hard and easy workouts every day, but athletes in virtually all
other sports allow at least 48 hours between intense
workouts.
Biopsies done the day after a hard workout show bleeding into the muscle fibers
and disruption of the Z-bands that hold muscle
fibers together. Injured muscles release healing
prostaglandins that cause collagen to be laid down in muscle fibers to make them
larger and stronger. They also cause pain. NSAIDs
block the training effect by blocking healing prostaglandins, thus delaying
recovery and collagen production. They prevent bones,
muscles, tendon and ligaments from thickening and becoming stronger.
Athletes taking NSAIDs during competition are at increased risk for bleeding
into their kidneys, and for intestinal bacteria to
enter their bloodstreams (Brain, Behavior and
Immunity, November 2006). An estimated 60 percent of athletes competing in
triathlons and other endurance events take NSAIDs
because they think that it will block the pain of competition. NSAIDs have not
been shown to block the pain and fatigue of
competing in athletic events that require endurance.
** My report on the unreliable Maximum Heart Rate formula
(http://www.drmirkin.com/fitness/9156.html) brought many questions on how
heart rate SHOULD be used for training.
Competitive athletes often use a guide called lactate threshold (LT). When you
exercise, your muscles require oxygen to convert
food to energy. If you exercise so intensely that you
cannot get enough oxygen, lactic acid accumulates in your muscles and spills
over into your bloodstream. This makes your muscles
more acidic which causes terrible burning, and you to become short of breath and
slow down as you struggle to get more oxygen. Your
lactate threshold occurs when you exercise at the highest average heart rate you
can maintain for 45-60 minutes. RoadBikeRider.com
offers the following guidelines for cyclists; the same principles can be used in
any other endurance sport.
"A good way to find your LT is to ride a fairly flat 15-mile course at a hard
pace. Use a heart monitor that averages heart rate for
the distance or just check it occasionally to see
where HR settles.
You'll quickly find that you can maintain a certain high HR, but if you go a few
beats higher you'll start panting and be unable to
control your breathing. Trial and error will reveal the
highest HR you can maintain for the distance. That's your LT.
Three simple exercise zones based on your LT heart rate are sufficient. These
guidelines should work for most riders:
Recovery takes place about 40 beats below LT
Endurance is built on rides about 25 beats below LT
Breakthrough training is done from 10 beats below LT to about 5 beats above LT
No heart monitor? You can do just as well by monitoring your perceived exertion.
For instance, recovery rides should be so easy that
you barely feel the pedals. The idea is to take a 'walk' on the bike. Hard
efforts, such as intervals and climbing, should be at
the limit separating steady-but-labored breathing from panting and gasping. By
experimenting you'll find this LT boundary."
Whatever your sport, I recommend subscribing to RBR's freenewsletter; it's full
of useful information for exercisers.
http://www.roadbikerider.com/newsletter.htm
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)

September 4, 2009:
Belgacom Memorial Van Damme - Brussels, Belgium
Live Internet Coverage - CBC.ca
Live on UniversalSports.com

September 4-5, 2009:
London Odyssey Relay - London, GBR

September 6, 2009:
Charm City Run 20 Miler - North Central Trail, MD

Disneyland Half Marathon - Anaheim, CA

Ironman Monaco - Principality of Monaco

Milton Women's Triathlon - Milton, ON

Rock 'n' Roll Half Marathon - Virginia Beach, VA

September 7, 2009:
American Discovery Trail Marathon, Colorado Springs, CO

Mammoth Rock Race 10K - Mammoth Lakes, CA

Stratton Faxon New Haven Road Race - CT
USA 20K 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
www.RunnersWeb.com
The Running and Triathlon Resource Portal
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