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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our daily news, features, polls, trivia, bulletin
boards and more. General questions should be posted to one of our forums
available from our FrontPage.

SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
goes to support clubs, athletes and clinics related
to multisport and Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Tara Quinn-Smith set a new course record
of 16:15.7 beating the 16:29 set by Nicole Stevenson
in 1996. 364 women completed the race with 33 women running under 20:00
The 2010 race will be run on June 19th.
For more on the race visit the website at:
http://www.emiliesrun.com.

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

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

4. Goodlife Fitness Toronto Marathon - October 17, 2010
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. Rock 'n' Roll Arizona Marathon and Half-Marathon
January 17, 2010
Phoenix Scottsdale
http://arizona.competitor.com/

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NEW THIS WEEK:

Heatstroke, Why Canada's Summer Olympic Program is Failing and How We can
Fix It, by Michael Simonson, is a passionate diagnosis of Canada's Summer
Olympic performances and the disparate nature of amateur sport in Canada.
Highlighting the success of our winter cousins Simonson wants to know why
similar successes can't be enjoyed by our summer athletes.  In doing so he
debukes myths that are put forward by our sporting brass, and offers real
reasons as to why
Canada's Summer Olympic Program is faltering.
  Interested or wish to buy the book?   visit www.heatstrokethebook.com

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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Events must be approved before going live.

Watch live and webcast of Track and Field and Road races on Universal Sports
Sign up at:
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&SPSID=105551

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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. Exercising in the heat may help you eat less
2. Train the Mind to Run Right Through Winter
3. Essential Lydiard
Principles, not formulas, are the keys to successful training.
4. Carbs vs. Fats
What powers your running engine?
5. Rethink for calorie eating levels
The calorie counts used as the foundation for diet plans and healthy-eating
guidance for the past 18 years may be wrong, a report
suggests.
6. Simple Tactics for Successful Racing
Shave seconds off your PR or surge past your rival with these tips.
7. Three Essentials for the Offseason
8. Exercise-Linked Ventricular Tachycardia Is Not a Risk to Healthy Older Adults
9. The effects of cardiovascular endurance and heart rate variablity on
performance
10. Usual Way/Better Way To Warm Up for Races
Fifteen minutes of easy jogging just doesn't cut it anymore.
11. Spinning vs Cycling
12. Exclusive Kara Goucher Interview
The American running superstar talks with Matt Fitzgerald about running by feel.
13. Phys Ed: Why Exercise Makes You Less Anxious
14. Functional Foods
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
When will we see a sub 2-hour marathon?
  Never
  5 years
  10 years
  15 years
  20 years
  25+ years

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:
Answers Percent  Votes
1  adidas 8%  9
2  Asics 16%  17
3  Brooks 8%  8
4  Fila 7%  7
5  Mizuno 11%  12
6  New Balance 12%  13
7  Nike 15%  16
8  Reebok 7%  7
9  Saucony 8%  9
10  Avia, Diadora, Etonic, Puma, Other 8%  8


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


FIVE STAR SITE OF THE MONTH: RunOttawa.com.
Run Ottawa is the Ottawa Region’s newest running organization.
It’s a club designed to serve all ages and levels of runner – from first-timers
to dedicated marathoners – and to promote health,
fitness and community spirit.
about run ottawa
The Run Ottawa Club was created in 2009, when the Ottawa Race Weekend
organization and the National Capital Runners Association
decided to join together, pool resources and promote the sport of running in the
Ottawa area.
The Run Ottawa Club is committed to the sport of running, equally so to having
fun together, building strong friendships, and
sharing our knowledge and love of the sport with others. We believe the work
(and play) of the Run Ottawa Club can benefit the wider
community as well – by encouraging health and fitness and raising funds for
local organizations and charities.
Visit the website at:
http://www.runottawaclub.com


BOOK/VIDEO/MOVIE OF THE MONTH:
Cycling Anatomy
By Lee Bergquist
Product Description
See what it takes to maximize cycling power, speed, and endurance! Cycling
Anatomy will show you how to improve your performance by
increasing muscular strength and optimizing the efficiency of every movement.
Cycling Anatomy features 74 of the most effective cycling exercises, each with
clear, step-by-step descriptions and full-color
anatomical illustrations highlighting the primary muscles in action.
Cycling Anatomy goes beyond exercises by placing you on the bike and into the
throes of competition. Illustrations of the active
muscles involved in cornering, climbing, descending, and sprinting show you how
the exercises are fundamentally linked to cycling
performance. From steep inclines to slick terrains, Cycling Anatomy will ensure
you’re prepared for any challenge that comes your
way.
You’ll also learn how to modify exercises to target specific areas, reduce
muscle tension, and minimize common cycling injuries.
You’ll also learn ways to pull it all together to develop a training based on
your individual needs and goals.
Whether you’re training for an upcoming century ride or just want to top that
killer hill with strength to spare, Cycling Anatomy
will make sure you get the most out of every ride.
Contents
Exercise Finder
Foreword
Chapter 1. The Cyclist in Motion
Chapter 2. Arms
Chapter 3. Neck and Shoulders
Chapter 4. Chest
Chapter 5. Back
Chapter 6. Abdomen
Chapter 7. Legs: Muscle Isolation
Chapter 8. Legs: Complete Power
Chapter 9. Whole-Body Training for Cycling
For more information or to buy the book visit Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=9780736\
075879

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. Exercising in the heat may help you eat less:
Exercisers who are trying to cut calories might want to take a run in the sun
instead of a climate-controlled gym, a small study
suggests.
The study, of 11 physically active men, found that participants ate less
immediately after working out in hot conditions -- about 97
degrees Fahrenheit -- than in a more moderate, 77-degree environment.
On average, the men ate roughly 300 calories more when they worked out in
moderate temperatures than when they rested in those same
conditions. In contrast, when they exercised in the heat, they subsequently
downed about the same amount of calories as they did
after relaxing.
"Our findings suggest that if you exercise in a warmer environment you will eat
less in the subsequent meal," senior researcher Dr.
Kym J. Guelfi, of the University of Western Australia's School of Sports
Science, told Reuters Health in an email.
In theory, she said, that would be a good strategy for exercisers trying to lose
weight.
However, Guelfi added, future studies should look at whether warm-weather
exercisers just make up for the smaller means with larger
ones later in the day.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE5AC4J020091113


2. Train the Mind to Run Right Through Winter:
IN late summer, Sharon Henderson, the manager of the Lululemon athletic clothing
store in my town, started organizing Saturday
morning group runs. People had two options: three miles at a slower pace or six
miles at a faster one.
There was a good turnout at first — more than two dozen people, most of them
slower runners, showed up.
Then they stopped coming. Was it the string of gray, rainy Saturdays?
Granted, it is difficult to get up and be at Lululemon by 8:30 a.m. when the
temperature is dropping and a steady rain is falling.
But, still. One recent Saturday, it was just me and my friend Claire Brown
running on the slick streets in the rain.
Very few studies have asked whether people exercise less in inclement weather
and, if so, which ones are more likely to slack off or
forge ahead. Maybe that’s because the results of the studies are not exactly
surprising.
“Why do people work out more in San Diego than in Michigan?” asked James
Pivarnik, an exercise physiologist at the Michigan State
University. “Gee, I can’t imagine.”
HIS study of Michigan residents found that people expended 15 to 20 percent more
calories a week exercising in the spring and summer
than they did in the fall and winter.
Something similar seems to happen in Columbus, Ohio, said Janet Buckworth, an
exercise physiologist at Ohio State University.
More...from the NY Times at:
http://www.nytimes.com/2009/11/12/health/nutrition/12best.html?_r=1&ref=nutritio\
n


3. Essential Lydiard:
Principles, not formulas, are the keys to successful training.
There's a story told about Arthur Lydiard and his golden boys at the '64
Olympics in Tokyo. Down at the training track, with their
rivals looking on, they ran an impressive interval session of 20 quarters. The
next day one of these opponents, a talented
interval-trained Canadian in his first Olympics, showed up at the track with his
coach and proceeded to run the same session.
Lydiard's boys cheered him on as he ran each interval faster than the last. When
it was all done a reporter asked Lydiard what he
thought of the kid's workout. "I think it was the last nail in his coffin,"
Lydiard replied.
"But your boys ran the same session yesterday."
"Yes, but my boys needed it."
Perfectly peaked, Lydiard's protégé, Peter Snell, won two gold medals. His
teammate, John Davies, won a bronze. The Canadian who had
eclipsed the Kiwis' training run with his own failed to advance to the finals in
his event -- as Lydiard had predicted.
One of my former coaches, Ron Daws, often quoted the above story to illustrate
his axiom: "Good training and bad training look
exactly the same on paper." Twenty quarters can bring one runner to his or her
peak and bury another in a hole. Daws, adhering to
Lydiard's philosophy, recognized that stand-alone workouts mean little; it is
their contextual application to the advancement of the
athlete's goal that matters. Training, then, is not a series of numbers that can
be universally applied but is rather the art of
combining measure, timing and sequence to the specific needs of the individual.
Herein lies the brilliance of the coaching of Arthur
Lydiard.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=18121


4. Carbs vs. Fats:
What powers your running engine?
When it comes to nutrition, runners tend to prioritize carbohydrates as an
energy source. Indeed, one of the key aspects of training
involves conditioning the runner’s body to maximize its ability to store
carbohydrate in the skeletal muscle cells. Yet this finite
form of stored energy pales in comparison to the potentially unlimited amount of
endogenous fat (adipose tissue and muscle
triglyceride) available as fuel for working muscle cells. Unbeknownst  to many
runners, fat provides the largest source of energy
for any athlete and has some serious advantages over carbohydrate.
Did you know? No matter how well you’ve carbo-loaded, the carbohydrate reserves
in the human body are limited, and the depletion of
muscle and liver glycogen (the stored form of carbohydrate) tends to coincide
with fatigue and decreased speed in both endurance
running and shorter, higher-intensity events.
It has been estimated that most fit, lean runners have sufficient stored fat to
sustain skeletal muscular contraction for roughly
120 hours at marathon running pace compared to about 90 minutes worth of running
if relying solely on carbohydrate-based muscle
glycogen.
So, why has there been so much focus on carbo-loading, rather than on how to
best access the energy laden in our fat stores?
More...from iRun at:
http://www.irun.ca/issues/article.php?id=209&intIssueID=13


5. Rethink for calorie eating levels:
The calorie counts used as the foundation for diet plans and healthy-eating
guidance for the past 18 years may be wrong, a report
suggests.
The recommended daily intake of calories could be increased by up to 16%, a
draft report by the Scientific Advisory Committee on
Nutrition said.
Intake levels are currently 2,000 calories for women and 2,500 for men.
But the panel stresses that people should only eat more if they exercise more,
given rising levels of obesity.
The committee says its report provides a much more accurate assessment of how
energy can be burnt off through physical activity.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/uk_news/8360136.stm


6. Simple Tactics for Successful Racing:
Shave seconds off your PR or surge past your rival with these tips.
Smart racing equals fast racing. As a competitive runner, you want to run fast
and you want to beat your rivals. Below, I've listed
eight simple, yet effective strategies for doing both.
1) Run the tangents
I'm always surprised when I race at how many runners don't run the tangents --
the shortest distance through the race route. In any
race, running the tangents can shave several seconds from your time. The key is
to look up and be aware of what's ahead. On curving
roads, don't snake your way along like the yellow centerline. Instead, run a
straight line from inside corner to inside corner using
the entire running route (the closed lane of the road or the full road) to run
the shortest distance possible. A little awareness of
the course as you race it can be very beneficial to your final time.
2) Pass with authority
In high school, my cross country coach told us to pass with authority. When
passing a competitor in any race, don't just ease by
them; fly by them! Make them think you're running so well that there's no need
to try to stay with you. You'll crush their spirit
and thereby gain more advantage than just the distance between the two of you.
You even want to sneak up on them by hanging back a
few strides to recover before you attack.
3) Pass wide
Along with passing with authority, take a tip from the Tour de France. In
cycling, when a rider makes a move to break away, he
swings wide (often to the other side of the road) as he hits the accelerator.
I've used this successfully in the past, especially on
straight roads where moving to one side doesn't take extra distance. Every
runner is taught to latch on when being passed but
latching on to someone on the other side of the road is hard to do, and often
they don't even give chase. Don't look at them -- just
go hard and get a gap.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=18146


7. Three Essentials for the Offseason :
By Jackie Dowdeswell
You've successfully completed your first season of triathlons, or maybe your
second, third... and as the leaves are falling and
there is a chill in the air, you wonder "What now?" For many of us, particularly
in Northern climes, the triathlon racing season
winds down by September and you hear the words uttered by those more experienced
triathletes - the offseason.
So, what do you do in the offseason? Try these three things:
1. Recover
2. Try something new
3. Work on your weakness
1.       Recover
Give your body a break! Whether you have come off a full schedule of short races
or one longer race, you have been pushing your body
for many months. It is OK to have a break. Do nothing if you want to, but most
of us who have been enticed into this wonderful
lifestyle want to remain active. So, do some easy running, swimming, biking,
play ball with your kids, friends, nieces and nephews,
grandchildren and have some fun. This allows for mental recovery too and allows
you to gently formulate your plan for the coming
months and next season.
Do what you feel like and don't obsess about missed workouts. Aim for about a
month of this, but feel free to mix it in with the
second theme. If you keep active, you won't lose too much of your hard earned
fitness and it will be easy to work back up to your
previous level once you get into your training routine. It's also a great time
to allow your body to recover from any minor niggles
that you have managed to ignore during the racing season.
More...from USA Triathlon at:
http://www.usatriathlon.org/pages/7724


8. Exercise-Linked Ventricular Tachycardia Is Not a Risk to Healthy Older
Adults:
  Healthy, older adults free of heart disease need not fear that bouts of rapid,
irregular heartbeats brought on by vigorous exercise
might increase short- or long-term risk of dying or having a heart attack,
according to a report by heart experts at Johns Hopkins
and the U.S. National Institute on Aging (NIA).
Researchers say such fears surfaced after previous studies found that episodes
of errant heart rhythms, more formally known as
non-sustained ventricular tachycardia, more than double the chance of sudden
death in people who have already suffered a heart
attack.
In a study to be presented Nov. 16 at the American Heart Association's (AHA)
annual Scientific Sessions in Orlando, the research
team monitored for on average 12 years the medical records of 2,234 initially
healthy men and women, ages 21 to 96, and
participating in the NIA's Baltimore Longitudinal Study of Aging. In adults with
no earlier signs of heart disease, researchers
found no adverse effects resulting from brief episodes of exercise-induced
ventricular tachycardia.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/11/091116163216.htm


9. The effects of cardiovascular endurance and heart rate variability on
performance:
Heart rate variability and stress analysis to enhance endurance.
Following his article ‘Heart rate variability – what is it and how can it be
used to enhance athletic performance’ (issue 237),
Eddie Fletcher expands the debate by looking at the use of heart rate
variability to analyse and assess whether athletes are
achieving adequate rest and recovery to avoid injury, illness or risk of over
training so that endurance performance is optimised
Review of heart rate variability and cardiovascular fatigue
Measurement of the beat-to-beat interval of the heart clearly shows that heart
rate is not constant but alters from beat to beat.
This is known as heart rate variability (HRV). At rest this beat-to-beat
interval fluctuates with the breathing cycle – it speeds up
during inhalation and slows down during exhalation.
This variation is due to the attenuation of the parasympathetic activity to the
heart during inhalation. Heart rate is regulated
predominantly by the autonomic nervous system (ANS). The ANS describes the
nerves that are concerned with regulation of bodily
functions; these nerves function without consciousness or volition. The
autonomic nerves comprise sympathetic and parasympathetic
nerves; sympathetic nerves excite the heart, increasing heart rate and
parasympathetic nerves reduce heart rate.
Measurement of HRV for use in monitoring training and recovery involves analysis
of the beat-to-beat variation. By accurately
measuring the time interval between heartbeats, the detected variation can be
used to measure the psychological and physiological
stress and fatigue on the body during training. Generally speaking the more
relaxed and unloaded (free from fatigue) the body is the
more variable the time between heartbeats.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/cardiovascular-endurance-effects-on-performance


10. Usual Way/Better Way To Warm Up for Races
Fifteen minutes of easy jogging just doesn't cut it anymore.
Usual Way
-- 5- to 10-minute warm-up jog
-- Seated and standing static stretches targeting hamstrings, calves and lower
back.
-- Strides, then start race or workout.
Better Way
-- 10- to 15-minute warm-up jog
-- Dynamic exercises that emphasize integrated movement of joints, warm up leg,
core and upper body muscles and reinforce the tenets
of good form.
-- Strides, then start race or workout.
GOAL: Do exercises after a warm-up jog to get your body optimally ready for a
race or hard workout.
WHY: Dynamic warm-up exercises activate muscle fibers in the same way that
running does, and serve as a transition from easy jogging
to the hard running of a race or workout. Including dynamic exercises in your
pre-race or pre-workout routine will ensure that your
muscles are fully ready to perform. As a result, you'll not only be more
prepared to hit your goal pace, but you'll also be at less
risk of injury from the hard running.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=18092


11. Spinning vs Cycling:
As we progress into the off-season and colder months for many triathletes,
indoor cycling workouts, or "spinning", becomes a primary
mode of cross-training for the bike leg. This article will help you understand
some of the differences between cycling outdoors (or
indoors) on your bike, and cycling on a spin bike.
The flywheel on most spinning bikes weighs about 30-40lbs, which is why the
pedals keep turning after your legs stop. The hamstrings
will naturally respond to this added circular momentum by contracting at the top
of the pedal stroke to decrease momentum, resulting
in an "eccentric contraction" or lengthening of the muscles responsible for
slowing hip flexion. So your hamstrings work harder on a
spinning bike. You'll also find that the added flywheel momentum encourages a
higher overall cadence, resulting in an increased
strain on the cardiovascular system. This is why your heart rate is typically
higher in spin class vs. an indoor training session.
As your spinning rate increases, you use a higher degree of slow-twitch muscle
fibers, burn more fat as fuel and have a higher
perceived rate of exertion.
In contrast, the freewheel drivetrain system on your bicycle requires a greater
degree of hip flexor activity and quadriceps
activity to generate momentum at the top of the pedal stroke. Because you don't
have that flywheel helping you spin, cadence is
typically lower. While this means less oxygen shuttling needs and a lower strain
on the cardiovascular system, it also means you're
using a higher amount of fast-twitch muscle fibers, burning more carbs as a fuel
and depleting muscle glycogen stores, all at a
slightly lower rate of exertion. This is described by the highly scientific term
"gear-mashing", and is highly contraindicated for
time trialists and triathletes.
More...from TriFuel.com at:
http://www.trifuel.com/training/bike/spinning-vs-cycling-0


12. Exclusive Kara Goucher Interview:
The American running superstar talks with Matt Fitzgerald about running by feel.
Kara Goucher is one of the most exciting personalities in American running
today. The 31-year-old member of the Portland,
Oregon-based Nike Oregon project has run the fastest half marathon in American
history (1:06:57), won a World Championships bronze
medal at 10,000 meters, and finished third in the New York and Boston marathons.
A few days before Goucher, who is married to fellow elite runner Adam Goucher,
ran the World Marathon Championship in Berlin last
summer, the Wall Street Journal published an article about her under the title,
“Run More, Think Less.” It discussed Goucher and her
coach Alberto Salazar’s “run by feel” approach to training and racing. Now, it
so happens that I am currently writing a book
entitled, RUN: The Mind-Body Method of Running by Feel. So I thought it would be
fun to interview Goucher on the topic of running by
feel. And it was
More...from Competitor.com at:
http://running.competitor.com/2009/11/features/exclusive-kara-goucher-interview_\
6885


13. Phys Ed: Why Exercise Makes You Less Anxious:
Researchers at Princeton University recently made a remarkable discovery about
the brains of rats that exercise. Some of their
neurons respond differently to stress than the neurons of slothful rats.
Scientists have known for some time that exercise
stimulates the creation of new brain cells (neurons) but not how, precisely,
these neurons might be functionally different from
other brain cells.
In the experiment, preliminary results of which were presented last month at the
annual meeting of the Society for Neuroscience in
Chicago, scientists allowed one group of rats to run. Another set of rodents was
not allowed to exercise. Then all of the rats swam
in cold water, which they don’t like to do. Afterward, the scientists examined
the animals’ brains. They found that the stress of
the swimming activated neurons in all of the brains. (The researchers could tell
which neurons were activated because the cells
expressed specific genes in response to the stress.) But the youngest brain
cells in the running rats, the cells that the scientists
assumed were created by running, were less likely to express the genes. They
generally remained quiet. The “cells born from
running,” the researchers concluded, appeared to have been “specifically
buffered from exposure to a stressful experience.” The rats
had created, through running, a brain that seemed biochemically, molecularly,
calm.
For years, both in popular imagination and in scientific circles, it has been a
given that exercise enhances mood. But how exercise,
a physiological activity, might directly affect mood and anxiety — psychological
states — was unclear. Now, thanks in no small part
to improved research techniques and a growing understanding of the biochemistry
and the genetics of thought itself, scientists are
beginning to tease out how exercise remodels the brain, making it more resistant
to stress. In work undertaken at the University of
Colorado, Boulder, for instance, scientists have examined the role of serotonin,
a neurotransmitter often considered to be the
“happy” brain chemical. That simplistic view of serotonin has been undermined by
other researchers, and the University of Colorado
work further dilutes the idea. In those experiments, rats taught to feel
helpless and anxious, by being exposed to a laboratory
stressor, showed increased serotonin activity in their brains. But rats that had
run for several weeks before being stressed showed
less serotonin activity and were less anxious and helpless despite the stress.
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/11/18/phys-ed-why-exercise-makes-you-less-anx\
ious/?em


14. Functional Foods:
By Monique Ryan, MS, RD
This article is part one of a two part series on functional foods in your diet.
Part two will appear in the November 24 issue of
Multisport Zone.
The concept of "functional foods" is not really a new one. As early as 1000 BC,
Traditional Chinese Medicine has documented both the
preventative and therapeutic health effects of foods, and over two thousand
years ago Hippocrates said, "Let food be thy medicine."
Current scientific knowledge certainly supports the integral role of diet in
disease prevention and promoting optimal health.
Driven by the knowledge and demand of health conscious consumers and backed up
by technical advances in the food industry,
functional foods have become a powerful market force with sales for 2006
estimated at $31.4 billion, according to the trade
publication the Nutrition Business Journal. As food companies race to bring more
products to the table, our perception of food has
clearly reached beyond that of basic sustenance and fuel.
We all grew up with a few functional foods on the table. In the 1920's iodine
was added to salt to prevent goiter, and vitamin A and
D fortified milk has been on the market for decades. But even as recently as
1990, the functional food market in the United States
was close to non-existent, and fortified foods focused on reducing the risk of
disease and deficiencies. Today the concept of
functional foods is extremely broad and encompasses not only nutritious natural
foods, but also isolated components from these foods
that are added to other foods or packaged as dietary supplements, as well as
manufactured food components. Fruits, vegetables, and
whole grain products found in your daily diet are functional foods, as are green
and black tea, probiotic-enhanced yogurts, and
margarines containing stanol esters. You may have even started your day with a
functional food such as calcium fortified orange
juice or gulped down a recovery supplement after a hard workout.
While consumers are extremely receptive to the idea of health enhancing foods,
and food companies continue to expand on the huge
marketing opportunity behind these products, most researchers agree that
functional foods designated with specific health claims
should be supported by solid scientific data. As regulated by the Food and Drug
Administration (FDA), five types of health-related
statements or claims are allowed on food and dietary supplement labels.
Manufacturers often step around the more tightly regulated
and scientifically sound health claims, such as "may reduce the risk of heart
disease." Instead they focus on the "qualified" health
claims based on emerging science, or the more ambiguous structure and function
claims, such as "promotes a healthy heart."  It is
important for you to appreciate that these distinctions are often subtle, and
many functional foods have not been clinically tested.
We are several years away from having the research needed to support or disprove
the suspected health benefits of many currently
available functional foods.
More...from USA Triathlon at:
http://www.usatriathlon.org/pages/7848


15. Digest Briefs:
**  This Week in Running:
10 Years Ago-  Nelson Cabrial (CUB) won the 10th edition of the Marabana (CUB)
Marathon with a 2:29:27.
                Angel Ferreiro (CUB) and Jose Ramon Rodriguez (CUB) followed with
2:32:52 and 2:38:31
                respectively.  Emperatriz Wilson (CUB) won the first of her 5
titles here with a 3:00:27.
                Isabel Maria Arias (CUB) and Fidelina Limonta (CUB) followed with
3:02:07 and 3:17:13
                respectively.  This race celebrated its 20th running this past
weekend as the longest
                running marathon in Cuba.
20 Years Ago-  Richard Nerurkar (ENG) won the Reebok Eurocross (ENG) 8K by seven
seconds over Tonnie
                Dirks (NED).  Steve Tunstall (ENG) was another 11 seconds back in
3rd.  Jill Boltz (ENG)
                won the women's 5 km by five seconds over Vicki Vaiughan (SCO)
who had a 8 second margin
                over Susan Wightman (WAL).
30 Years Ago-  Back when the Sao Silvestre race in Sao Paulo BRA was one of the
must-do races in the
                world, qualifying races were held to determine who would be
selected to go.  A Sao Paulo
                qualifying race was held in New York NY/USA at 4 miles and was
won by Jan Merrill (USA)
                in 21:02.  Brenda Webb (USA) was 2nd at 21:14 and Dana Slater
(USA) was 3rd at 22:11.
                Dana Slater went to Sao Paulo and won.
40 Years Ago-  Jerome Drayton won the Canadian crosscountry title with a time of
37:46.8 over 12 km.
                Doris Brown (USA) ran 14:28.6 over 4 km to win the women's race
while Doreen Martens
                ran 15:01.6 to take the Canadian title.
  50 Years Ago-  John J Kelley (USA) won the New England crosscountry
championships (MA/USA) 10K in
                32:24.
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.
**  Dizziness in Athletes
What would cause dizziness in a very fit person?
Athletes and other very fit people may feel dizzy when they rise from lying to
standing because of their slow pulse rates. Exercise
makes your heart stronger so it can pump more blood with each beat and it
doesn't have to beat as often. A slow pulse rate can be
good. Since your heart doesn't beat as often, it has more time to rest between
beats. Like a low-mileage used car, perhaps this will
mean it takes longer to wear out. But a slow heart rate can make you dizzy when
you change position.
When you raise yourself from lying to sitting, or from sitting to standing, the
force of gravity pulls blood down from your brain
towards your feet and your blood can't get back to your brain until your next
heart beat. If you have a pulse rate of only 50 beats
a minute, it will take more than a second between beats. That can be enough time
for your brain to suffer briefly from a lack of
oxygen, so you feel dizzy. You can even pass out while you wait for your next
heartbeat to come along and pump blood back up to your
brain.
Dizziness can also be a sign of an irregular heartbeat or blocked arteries
leading to your brain, so people who feel dizzy when they
get up should check with their doctors. If they are athletes, chances are that
they only have a strong athletic heart with a slow
rate, and all they need to do is remember to get up slowly.
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)

November 20-21, 2009:
Ragnar Relay Florida - Clearwater-Daytona Beach, FL

November 21, 2009:
Cape Henry 10 Miler - Virginia Beach, VA

Crossroads 12K & Turkey Trot 5K - Quantico, VA

Dome Distance Dance - Ottawa, ON

November 22, 2009:
Ford Ironman Arizona - Tempe, AZ

Philadelphia Marathon - Philadelphia, PA

Inaugural The Women's Half Marathon & 5K - St. Petersburg, FL

Williams Route 66 Marathon - Tulsa, OK

November 23, 2009:
Hanji Aoki Cup Int'l Chiba Ekiden Relay - Chiba, JPN

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

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RUNNER'S WEB AFFILIATE PROGRAMS:
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All revenue from advertisers and affiliate programs goes into the support of
running and triathlon through sponsorship of events,
teams, clinics and fund raising programs for Canada's Olympic athletes.

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SportsShoes in the UK
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The Stretching Video in a DVD version. With the DVD version you're able to use
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* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.

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*** END OF RUNNER'S AND TRIATHLETE'S WEB DIGEST...***

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
mailto:kparker@...
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com

A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES. The Runner's and
Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and health issues. The
opinions expressed in the articles referenced by the
Digest are the opinions of the writers and not necessarily those of the Runner's
Web. Visit the Runner's Web at
http://www.runnersweb.com The site is updated multiple times daily. Check out
our daily news, features, polls, trivia, bulletin
boards and more. General questions should be posted to one of our forums
available from our FrontPage.

SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
goes to support clubs, athletes and clinics related
to multisport and Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Tara Quinn-Smith set a new course record
of 16:15.7 beating the 16:29 set by Nicole Stevenson
in 1996. 364 women completed the race with 33 women running under 20:00
The 2010 race will be run on June 19th.
For more on the race visit the website at:
http://www.emiliesrun.com.

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

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

4. Goodlife Fitness Toronto Marathon - October 17, 2010
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\
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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
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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
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These Mi-SPORT mp3 headphones have a 1GB memory built into a cool neckband
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Nick Matthew, the 2006 British Open squash champion now uses the player to train
with and Mi-SPORT are endeavouring to encourage
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10. Rock 'n' Roll Arizona Marathon and Half-Marathon
January 17, 2010
Phoenix Scottsdale
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NEW THIS WEEK:

Heatstroke, Why Canada's Summer Olympic Program is Failing and How We can
Fix It, by Michael Simonson, is a passionate diagnosis of Canada's Summer
Olympic performances and the disparate nature of amateur sport in Canada.
Highlighting the success of our winter cousins Simonson wants to know why
similar successes can't be enjoyed by our summer athletes.  In doing so he
debukes myths that are put forward by our sporting brass, and offers real
reasons as to why
Canada's Summer Olympic Program is faltering.
  Interested or wish to buy the book?   visit www.heatstrokethebook.com

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* 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:
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* Peak Performance Online Peak Performance is a subscription-only newsletter for
athletes, featuring the latest research from the
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published 16 times a year, including four special reports,
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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. Off Season is the Time to Improve Your Nutrition strategy
2. Five Resistance Training Myths in the Running World
3. The What Went Wrong Log
A simple tool to help diagnose performances.
4. Post Season Analysis
5. Supplement Contamination: Is it Real?
6. How to Fuel on a Run
7. Video: Diagonals
A fun turnover workout.
8. Think On Your Feet - Plantar Fasciitis and Other Pains
9. The Math of salt loss
10. This Week in Running
11. Training Tip: Risk It To Win It
12. How Fast is Slow Enough?
Learn to make your recovery runs help you recover more.
13. How much protein do athletes need and how safe are high-protein diets
14. Electrolyte Replacement, Explained
Find out if and when you need to sweat the small stuff.
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
Which shoe(s) are your favourites?"
  adidas
  Asics
  Brooks
  Fila
  Mizuno
  New Balance
  Nike
  Reebok
  Saucony
  Avia, Diadora, Etonic, Puma, Other

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

LAST WEEK'S POLL RESULTS:
Which of the following events have you done this year?
Answers Percent
1  Cycling race 15%  11
2  Duathlon 14%  10
3  Marathon 18%  13
4  Road race 21%  15
5  Swimming race 14%  10
6  Triathlon 19%  14


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

FIVE STAR SITE OF THE MONTH: RunOttawa.com.
Run Ottawa is the Ottawa Region’s newest running organization.
It’s a club designed to serve all ages and levels of runner – from first-timers
to dedicated marathoners – and to promote health,
fitness and community spirit.
about run ottawa
The Run Ottawa Club was created in 2009, when the Ottawa Race Weekend
organization and the National Capital Runners Association
decided to join together, pool resources and promote the sport of running in the
Ottawa area.
The Run Ottawa Club is committed to the sport of running, equally so to having
fun together, building strong friendships, and
sharing our knowledge and love of the sport with others. We believe the work
(and play) of the Run Ottawa Club can benefit the wider
community as well – by encouraging health and fitness and raising funds for
local organizations and charities.
Visit the website at:
http://www.runottawaclub.com

BOOK/VIDEO/MOVIE OF THE MONTH:
Cycling Anatomy
By Lee Bergquist

Product Description
See what it takes to maximize cycling power, speed, and endurance! Cycling
Anatomy will show you how to improve your performance by
increasing muscular strength and optimizing the efficiency of every movement.
Cycling Anatomy features 74 of the most effective cycling exercises, each with
clear, step-by-step descriptions and full-color
anatomical illustrations highlighting the primary muscles in action.
Cycling Anatomy goes beyond exercises by placing you on the bike and into the
throes of competition. Illustrations of the active
muscles involved in cornering, climbing, descending, and sprinting show you how
the exercises are fundamentally linked to cycling
performance. From steep inclines to slick terrains, Cycling Anatomy will ensure
you’re prepared for any challenge that comes your
way.
You’ll also learn how to modify exercises to target specific areas, reduce
muscle tension, and minimize common cycling injuries.
You’ll also learn ways to pull it all together to develop a training based on
your individual needs and goals.
Whether you’re training for an upcoming century ride or just want to top that
killer hill with strength to spare, Cycling Anatomy
will make sure you get the most out of every ride.
Contents
Exercise Finder
Foreword
Chapter 1. The Cyclist in Motion
Chapter 2. Arms
Chapter 3. Neck and Shoulders
Chapter 4. Chest
Chapter 5. Back
Chapter 6. Abdomen
Chapter 7. Legs: Muscle Isolation
Chapter 8. Legs: Complete Power
Chapter 9. Whole-Body Training for Cycling
For more information or to buy the book visit Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=9780736\
075879

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. Off Season is the Time to Improve Your Nutrition strategy:
First Endurance took an approach to nutrition that is drastically different than
any other company. We seek to learn and research
those topics which affect ultra endurance nutrition, yet have marginal data
supporting its use. Through a collaboration with our
customers we gain valuable data on what does and does not work, while our
customers gain a clear understanding of their individual
nutritional needs and limitations. Where many Ultra distance athletes become
gravely concerned about their fueling strategy and the
high risk that their gut will not hold up to the rigors of the race, those who
engage in testing and learning can create a system
where their nutrition strategy becomes an advantage over their competitors.
The team.firstendurance.com site creates a two pronged approach. It is first and
foremost a site that currently offers SIX nutrition
concepts/programs that can are not clearly understood when used in long distance
racing. These are programs that are backed by
various coaches or literature, but don’t have extensive clinical research on
endurance training and racing. The six programs
available are
1) How to use Caffeine
2) Gluten
3) Sodium Loading
4) Anti-inflammatory foods
5) Low Charbohydrate Training
6) PH Foods
Each program comes with an educational article, a how to implement article and a
survey asking specific questions about your ‘test’.
More...from First Endurance at:
http://blog.firstendurance.com/2009/10/off-season-is-the-time-to-improve-your-nu\
trition-strategy/


2. Five Resistance Training Myths in the Running World:
To some, resistance training is the Rodney Dangerfield of the running community;
it gets no respect.  To others, it’s like Tom
Cruise; runners think it might be useful, but it just doesn’t make any sense to
them.  And then, there are those to whom resistance
training is like Abraham Lincoln; it’s freed them from being slaves to
ineffective programming.  As a performance enhancement
specialist who has a lot of “Abe” endurance athletes under my tutelage, I’d like
to take this opportunity to bring the Rodney and
Tom runners in the crowd up to speed.  With that in mind, let’s look at the five
most prominent myths present in the running
community with respect to resistance training.
Now, I know what you’re thinking: this Cressey guy is just another meathead who
doesn’t run telling me what to do.  We’ve had lots
of pigheaded guys like this over the years, and none of them understood us. 
They were all like this guy.
Myth #1: Runners don’t need to resistance train.
I figured I’d start with the most obvious of the bunch.  I had been under the
impression that – now that we’ve done a ton of
resistance training research over the past 20 years – that this wasn’t still a
myth at all.  Then, just last month, one of my
marathoner clients brought in a copy of a popular running magazine; it included
a “debate” that featured two experts arguing over
whether or not runners needed to lift weights.
More...from Everything Track and Filed at:
http://tinyurl.com/yj5gq7a


3. The What Went Wrong Log:
A simple tool to help diagnose performances.
Recently, an athlete I coach had a bad race. To him, the poor performance seemed
to come from out of nowhere. Like all of us do, he
began to doubt himself. He began to doubt his training. He began to doubt his
coach. How could he be so fit one day and so unfit the
next?
When I discussed this predicament with Trina Painter, former U.S. 20K champion
and record-holder and now a successful high school
coach, she suggested a simple way to help. Her suggestion evolved into what we
call the "What Went Wrong Log."
Usng the Log
The What Went Wrong Log is easy to use and, within minutes, usually identifies
the cause of your poor performance or injury, a big
relief for both coach and athlete. Start with a sheet of paper or computer
spreadsheet. Starting at the top of the page, number each
row or line down the page from 0 to 21. This will correspond to the 21 days
prior to the injury or poor performance. Why 21 days?
It's often called the training lag and it reflects the phenomenon where training
seems to catch up to you after three weeks or so.
Due to this training lag, it's important to look back the full 21 days when
trying to identify the cause of your problem. Our
experience is that nearly every poor performance or injury was birthed during
the previous three weeks.
Note: Don't use a calendar; use a column in order to stack the days one on top
of another. Calendars fool us into thinking it's a
"new" week but the body doesn't know weeks. The body knows only what you did to
it yesterday and the day before and the day before.
It knows no Monday. It knows no Sunday. It only knows "tired from long run" or
"recovered from workout, ready for more." Thus, you
must lay out the days in a series.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=18068


4. Post Season Analysis:
By Coach Jim Vance
Analysis of fitness is a key to improvement and performance, and is something I
do on a regular basis with my athletes. However,
sometimes it is best to sit back and look at the bigger picture of fitness and
performance. This is why coaches set-up an annual
training plan at the beginning of the season, which structures the year to build
fitness across a spectrum of time.
Another great time to do this, which is often overlooked, is the end of the
season. Analysis of how the season went, and how it
could have been improved is a key component of planning for the following
season.
One of the exercises I have my athletes do is write out the answers to the
following questions, so we can better assess the season.
1. Season Goals - What were they? Did we achieve them?
2. What was the highest point of the season, the thing you were most excited
about?
3. What were the misses this season? The things we didn't accomplish or missed
out on.
4. How did you feel about your fitness this year? What were the biggest
strengths?
5. What in your training brought about the strengths?
6. What were your weaknesses in fitness?
7. What could have been done to address these weaknesses in fitness?
8. If you could change one thing about the season, what would it have been?
9. Based on this season, what are some initial goals for next year?
10. Anything else you want to discuss about this year and next year?
Try this exercise and use it to help plan for your training for next season.
Best of luck!
For more information on this topic, please contact Jim Vance at
mailto:jvance@...


5. Supplement Contamination: Is it Real?
By Bob Seebohar
The Dietary Supplements Health and Education Act (DSHEA) of 1994 stated that
nutritional supplements that do not claim to diagnose,
prevent, or cure disease are not subject to regulation by the Food and Drug
Administration (FDA).  Many supplement manufacturers
have concluded that DSHEA means that there is no requirement to prove claimed
benefits, to show safety with acute or chronic
administration, to commit to accepted quality assurance practices, or to follow
the stringent labeling regulations followed for food
products.
The nutritional supplement industry represents $2 billion a year growth industry
with total global revenue sales projected to be in
excess of $4.5 billion by 2007.  Athletes from around the world are turning to
nutritional supplements as a way to get bigger,
faster and stronger and to have any edge possible over their competition. 
However, what many do not know or are finding out the
hard way is that many of the supplements on the shelves do not contain the
advertised amounts of substances in them or in the worst
case, have additional substances in them that are not on the label.  This can be
of concern if the athlete has health issues where a
certain herb or manufactured supplement could interfere with medications they
are taking and for the elite athlete who gets drug
tested at will, it could cause them to fail a test and be suspended from their
sport.
Quality Assurance
Quality assurance of dietary supplements continues to be a concern, with some
companies following good manufacturing practices
(GMPs) while others do not. It is hard for athletes to know what products
contain, especially when you consider that contamination
of a supplement can occur at so many levels in the supply and manufacturing
process. Avoiding companies that produce and sell
prohormones such as nandrolone and testosterone derivatives, which result in
positive drug tests, may not be enough to prevent
purchase of contaminated products.
More...from USA Triathlon at:
http://usatriathlon.org/pages/7703


6. How to Fuel on a Run:
You've seen them in running stores: Nutritional supplements--gels, energy bars,
sports drinks--that promise they can help you run
faster and longer.
As a general rule of thumb, if you jog for 30 minutes, you only need to drink
water. But if you're running longer than an hour, you
need carbohydrates, says Kristine Clark, Ph.D., R.D., and the director of sports
nutrition at Penn State University. That's because
your body's blood glucose and muscle carbohydrate stores (glycogen)--the
preferred fuel for hard-working muscles--become depleted in
as little as 60 minutes.
Numerous studies have shown "the quick-digesting carbs in energy products boost
blood glucose and help spare muscle glycogen during
a long run," says Clark. The benefit: You get an energy jolt that helps you keep
running. But with so many options, what should you
consume? Use this guide to find what's right for you.
SPORTS DRINKS
With a mix of water and carbohydrates, sports drinks are quick-and-easy fuel
that boost energy and keep you hydrated.
Why they work: To perform your best, you need between 30 and 60 grams of
carbohydrate for each hour of exercise. Sports drinks like
Hammer HEED, Powerade and Gatorade supply a blend of carbs, such as maltodextrin
and glucose, plus water and sodium to prevent
dehydration, says Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition
Guidebook. Besides helping replace what is lost
through sweat, "sodium enhances the retention of fluids in the body," she says.
More...from Active.com at:
http://tinyurl.com/ycfcztt


7. Video: Diagonals:
A fun turnover workout.
A session of diagonals is a great way to work on leg turnover and efficient
running form. Senior editor Scott Douglas demonstrates
this staple of most Kenyans' training. (3:41).
Watch the video at Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=17923


8. Think On Your Feet - Plantar Fasciitis and Other Pains:
I’ve recently answered a number of postings on sports medicine sites about
plantar fasciitis and overall foot pain. This can be a
very debilitating condition, and should be treated promptly if it occurs. It
usually starts as a pain or ache near the front of the
heel on the bottom of the foot. Typically it hurts the most in the morning,
especially the day after a long or strenuous run
workout.
The foot is often referred to as one of the most dynamic body parts ever
created. It needs to transform itself from being a “loose
bag of bones” to absorb the huge forces created during walking and running to an
extremely rigid lever that propels the body forward
throughout every stride. As such, it is placed under enormous stress throughout
the day, especially you are someone who is cranking
out the running and cycling workouts like the typical triathlete these days.
If the foot is not balanced throughout the stride, the dynamic forces placed
upon it can accumulate quickly and cause an overload
syndrome that ends up breaking down the connective tissue that supports the arch
and controls pronation. A certain amount of
pronation (the movement of the foot as pressures move obliquely from the outside
of the heel on heel strike, to the big toe for toe
off) is a good thing. However, too much pronation or pronation that happens too
fast will cause a twisting force in the plantar
fascia (that’s the strong connective tissue that runs from the front part of
your heel forward into your toes and helps maintain
your arch) and the small muscles on the bottom your foot.
More...from TriFuel.com at:
http://www.trifuel.com/training/triathlon-training/think-on-your-feet-plantar-fa\
sciitis-and-other-pains


9. The Math of salt loss :
In the recent scorching conditions that prevailed at the Ironman World
Championship, age groupers and pros alike undertook their
refueling plans during the long day. The strategy for some athletes is
survival—just getting to the finish line. For others, their
day is a question of performance. Both groups struggle with the balance between
survival and performance when it comes to proper
hydration, nutrition and electrolyte balance.
There is no doubt that to participate in an 8-to-17 hour event one must take on
board some calories, fluid and electrolytes to
offset at least some of that which is consumed or lost during the event. For
those with performance goals, the delicate balance
between too much and too little can be their undoing, while for those simply
trying to survive, the balance, as I will illustrate,
can have much more dire consequences.
Much has been written about proper electrolyte and fluid replacement during
endurance sports, however I have yet to find a
comprehensive mathematical model that illustrates the full scope of struggle
between consumption and replacement during the course
of an endurance event or long training day.
Some ground rules: In this model I will be discussing the loss and replacement
of sodium exclusively. A quartet of electrolytes play
a critical role in muscle function and other biochemical processes. The loss of
sodium is by far the most substantial and
well-studied. The loss and replacement of potassium, calcium and magnesium
follow suite, and their levels will be affected over time
through sweat loss as with sodium. It is beyond the scope of this particular
article to discuss the importance of their replacement
except to indicate that without proper supplementation, the concentration of
these critical electrolytes in blood will also decrease
and can reach a level that can compromise performance, or worse.
More...from SlowTwitch at:
http://www.slowtwitch.com/Training/General_Physiology/The_Math_of_salt_loss_1093\
.html


10. This Week in Running:
10 Years Ago-  The Portuguese 15 km Championships, held in Benavente, had 27 men
and 11 women under the
                ARRS qualifying standards of 46:07 and 54:00 respectively. 
Eduardo Henriques took the
                title with a 43:19.  Paulo Guerra and Alberto Chaiça followed
with 43:29 and 43:49.
                Fernanda Ribeiro took the women's title with her 49:49, well
ahead of Manuela Machado
                who came in at 50:37 for 2nd.  Fernanda Miranda was 3rd in 51:05.
20 Years Ago-  Gavino Garau (ITA) won the Cesano Boscone (ITA) Marathon in
2:17:10 with Rene Stam
                (NED) just one second back.  Kasimierz Lasecki (POL) was 3rd in
2:17:43.  Stefania
                Colombo (ITA) won the women's race in 2:40:50 with Agota Farkas
(HUN) well back in
                2nd with a 2:43:28.  Deborah Heath (ENG) was 3rd in 2:44:01.
30 Years Ago-  Malcolm East (ENG) won the International Peace Race (OH/USA) 25K
in 1:16:14, more
                than a minute ahead of Zackariah Barie (TAN) at 1:17:57.  Chris
Stewart (ENG)
                finished 3rd at 1:18:05.  Jane Buch (USA) won the women's race in
1:39:35.  This
                race had some of the most competitive 25K fields in the world but
was last held in
                1988 altho the accompanying 10K race that began in 1980, is still
being run.
40 Years Ago-  Ron Clarke (AUS) won a 3 mile track race in Brisbane AUS with a
13:21.3.
50 Years Ago-  The Asahi Shimbun (JPN) Marathon was won by Kurao Hiroshima (JPN)
in 2:29:34.  Pavel
                Kantorek (CZE) was 2nd in 2:30:48 while Nobuyoshi Sadanaga (JPN)
was 3rd in 2:31:37.
                Fred Norris (ENG) came home 26th in 2:50:21.  This race is now
run in early December
                and is known as the Fukuoka Marathon.
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.


11. Training Tip: Risk It To Win It
By triathlon.org
Triathlon is one of the most competitive sports and despite events lasting for
several hours, time and time again the difference
between the winner and second place is a fraction of a second. It's not just
elite racing where the smallest of differences can
separate the victor and the first loser and in age group racing there are a
number of different tactics and techniques which can
make all the difference between crossing the line ahead of your rival or
watching their back as they take the honours.
Knowing when to roll the dice, when to take the risk and to gamble is an art
form, and with the off-season now starting in the
northern hemisphere there is time for triathletes of all abilities to practice
their race day tactics and master the skills that can
make all the difference come the biggest race of the 2010 season.
Here are our top five tips and tricks for outfoxing your rivals:
1.Go Hard and Hang On
Heading out onto the run alongside your main competition lay down the pace and
stick in there for as long as possible.
Positive: make yourself out to be strong, confident and full of energy to
dishearten the opposition
Negative: suffering later on the run and dropping back into their clutches
2.Watch the Feet
Leave your bike shoes in the pedals for transition and don't wear socks for the
run to save time and eek out an advantage.
Positive: shave off valuable seconds and take an early lead out onto the run
Negative: run the risk of blistering without the cushion of wearing socks
3.Master the Taper
Resting up before a big race can make all the difference to performance. Try
easing right off to allow your body to recover fully.
Positive: feel totally refreshed and fully recovered before a race
Negative: the body forgetting what it's like to hurt
4.Forget the Aid Station
Get the nutrition and hydration in your body on the cycle stage of the race and
charge through the aid stations to save time on the
run.
Positive: save valuable seconds by not slowing down
Negative: getting it wrong and suffering from dehydration and energy depletion
5.The Unexpected Surge
Attack out on the course by increasing the pace at one of the worst moments,
such as the crest of a hill. Just when your opponents
think they can recover you don't let them.
Positive: this wears the opposition down both mentally and physically
Negative: if you don't get away they can gain confidence so be prepared to keep
attacking
So there you have it, five ways to help get you to the line ahead of your
rivals. Make sure you put these to practice in training or
within a lesser race before risking them on the big occasion; the off-season is
a great time to rehearse your tactics so put it to
good use.
From USA Triathlon at:
http://www.usatriathlon.org/pages/7808


12. How Fast is Slow Enough?
Learn to make your recovery runs help you recover more.
Do you have the courage? I ask because being a real runner takes guts. Are you
assured enough about your inner runner?
I ask because allowing yourself to look like the Jolly Jogger on your recovery
days isn't easy, and it takes a lot of discipline.
But that's what real runners do. They go jogging on their recovery days without
worrying what people might think. And they don't let
guilt overtake them just because it feels so easy. They know they've got to try
if they want to stay healthy and, more importantly,
to race well.
What do I mean by "easy"? How about someone who can run 14:30 5Ks (about 4:40
mile pace) going at 6:35 pace? How about a 20:15 5K
runner (about 6:30 per mile) jogging along at 9:00 per mile? Or a runner who can
race 5K at 9:00 pace and then has to recover the
next day at a tick under 12:00 pace? Getting the picture?
Yes, I know that's slow going. I know that it's tough on the ego to be seen
jogging around the neighborhood at what feels like a
snail's pace. And I know those paces seem less than believable, so I expect to
hear my runners complain, "But coach, it hurts my
legs to go that slowly." And then they hear, "Too damn bad if it doesn't feel
biomechanically comfortable. Who said that running
easy was supposed to be easy?"
I'm sure they're just as tired of my reply as I am of their complaints every
time I use the bottom of the ideal and lowest effort
zone for a full recovery. I know that 60 percent effort means barely moving.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=18093


13. How much protein do athletes need and how safe are high-protein diets:
Protein is not just an essential nutrient, but the largest component in the body
after water, typically representing about 15% of
body weight. Most of this protein mass is found in skeletal muscle, which
explains the importance of protein to athletes. However,
proteins also play an important role in the following:
•Transport and storage of other nutrients;
•Catalysing biochemical reactions;
•Control of growth and differentiation;
•Immune protection;
•Providing our bodies with structural integrity.
Although the basic biochemistry and functional roles of protein in the body have
long been understood, there’s still a huge amount
of mythology and confusion surrounding protein nutrition, especially where
athletes are concerned. This is partly because of general
misconceptions about basic protein metabolism and partly because new research
continues to throw up surprises about exactly what
constitutes optimum protein nutrition!
Figure 1, below, provides a brief overview of protein metabolism. The protein we
eat is made up of around 20 amino acid ‘building
blocks’. The process of digestion breaks down dietary protein into its
constituent amino acid building blocks, which can then be
absorbed into the body and reassembled to make various kinds of human protein,
such as muscle, connective tissue, immune proteins,
and so on.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/protein.html


14. Electrolyte Replacement, Explained:
Find out if and when you need to sweat the small stuff.
Runners have talked about electrolytes for decades. Now the general public is
getting in on the act, thanks to widespread marketing
for not just sport drinks, but electrolyte-enhanced waters, teas and other
beverages. Amid the claims of improved performance and
recovery, the most basic questions are seldom asked: What exactly are
electrolytes? And do runners, let alone the general
population, really need to be concerned about replenishing them?
Chemically, an electrolyte is a substance that, when in fluid, dissociates into
electrically charged ions. The positive or negative
charge carried by these ions is what allows our body's cells to use electrolytes
to carry electrical impulses throughout the body.
When you're running, electrolytes are crucial in maintaining your body's ability
to transmit nerve impulses and contract muscles.
Electrolytes serve other biological functions, too, including water balance and
distribution to working cells as well as acid-base
balance.
The electrolytes required by our bodies to perform these functions include
sodium, chloride, potassium, magnesium and calcium.
The typical American diet contains an abundance of each of these, which exist at
normal levels in most healthy individuals. However,
certain medical conditions, especially diseases involving the kidneys, can
result in severe imbalances. In addition, any illness
causing profuse vomiting or diarrhea can leave an individual with depleted
levels of certain electrolytes. That said, most healthy
individuals with a good diet consisting of a wide variety of foods don't need to
be concerned with electrolyte replacement through
the use of electrolyte-enhanced beverages.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=18090


15. Digest Briefs:
**  Dear Dr. Mirkin: How can I tell when I'm getting too cold during otdoor
sports?
Your body sends you signals when your temperature starts to drop.  With a one
degree drop in body temperature, your speech becomes
slurred.  This serves as a warning that you are losing more heat than your body
is producing.  Seek shelter or conserve heat by
adding more layers of clothes.
With a drop of three degrees, you will find it difficult to coordinate your
fingers. Seek shelter immediately. When your temperature
drops five degrees, you won't be able to walk and
you will stumble and fall and probably not be able to get up.  Your body
temperature can continue to drop rapidly and you may die.
If your clothes are wet, your temperature will drop even faster.
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)

November 14, 2009:
Catalina Island Eco-Marathon - Avalon, CA

Foster Grant Ironman World Championship 70.3 - Clearwater, FL

SunTrust Richmond Marathon - Richmond, VA

November 15, 2009:
13.1 Marathon Fort Lauderdale - FL

A Run Though History 5K - New Orleans, LA

Big Sur Half Marathon on Monterey Bay - Monterey, CA

Celebration Health Founder's Day 5K / 10K - Celebration, FL

Ontario XC Championships - King City, ON

Rock 'n' Roll San Antonio Marathon - San Antonio, TX


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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our FrontPage. If you post to the mailing list and
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Have a good week of training and/or racing.

Ken

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
mailto:kparker@...
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com

*********************************************
RUNNER'S WEB AFFILIATE PROGRAMS:
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All revenue from advertisers and affiliate programs goes into the support of
running and triathlon through sponsorship of events,
teams, clinics and fund raising programs for Canada's Olympic athletes.

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Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
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SportsShoes in the UK
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If you have an accident while running or cycling, do you want your family to be
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If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
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The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.

NEW SUBSCRIBERS:
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is sent via an email list at
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*** END OF RUNNER'S AND TRIATHLETE'S WEB DIGEST...***

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
mailto:kparker@...
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com

A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES. The Runner's and
Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and health issues. The
opinions expressed in the articles referenced by the
Digest are the opinions of the writers and not necessarily those of the Runner's
Web. Visit the Runner's Web at
http://www.runnersweb.com The site is updated multiple times daily. Check out
our daily news, features, polls, trivia, bulletin
boards and more. General questions should be posted to one of our forums
available from our FrontPage.

SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
goes to support clubs, athletes and clinics related
to multisport and Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Tara Quinn-Smith set a new course record
of 16:15.7 beating the 16:29 set by Nicole Stevenson
in 1996. 364 women completed the race with 33 women running under 20:00
The 2010 race will be run on June 19th.
For more on the race visit the website at:
http://www.emiliesrun.com.

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

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

4. Goodlife Fitness Toronto Marathon - October 17, 2010
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. Rock 'n' Roll Arizona Marathon and Half-Marathon
January 17, 2010
Phoenix Scottsdale
http://arizona.competitor.com/


ASSOCIATIONS:
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Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
the link on our FrontPage at:
http://www.runnersweb.com . We have added a button for Lauren Groves,
Triathlete.

TWITTER
Follow us on Twitter at:
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FACEBOOK
I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook
group, if you are not a member of Facebook, you
must first create a free Facebook account at www.facebook.com. Once you have
your own space, search "Runner's Web" under "Groups".
At the Runner's Web site, click "Join this group". Once I have approved your
request to join, you'll be able to visit the site, post
race photos, discuss training tips, and share information about running, racing
and training.

If anyone is looking for a web mail provider, you might wish to consider
Google's GMail. You can now sign up for free Gmail at
Google WITHOUT AN INVITATION at: www.gmail.com

Race Directors: Advertise your event on the Runner's Web.
For more information:
http://www.runnersweb.com/running/rw_advertising.html
You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.

NEW THIS WEEK:

PUMA Online Shop - 30% off all full-priced purchases at shop.puma.com
30% off all full-priced purchases at shop.puma.com Nov. 5 - 8 only.
Use Coupon Code FANDF0911.
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Click Thru URL:
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The Runner's Web has partnered with Training Peaks to provide online coaching
from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald. Sign up at:
https://home.trainingpeaks.com/create-account-personal-edition.aspx?af=RunnersWe\
b

Event directors, add your event to our Event Calendar at:
http://runnersweb.mhsoftware.com/
Events must be approved before going live.

Watch live and webcast of Track and Field and Road races on Universal Sports
Sign up at:
http://www.universalsports.com//SportSelect.dbml?DB_OEM_ID=23000&KEY=&SPID=13055\
&SPSID=105551

If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
us at:
mailto:webmaster@... or leave your comments in one of our Forums at:
http://www.runnersweb.com/running/forum.html or from our FrontPage.

We have 2,604 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe 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. VO2max - The monthly newsletter of RunCoachJason.com
2. The Science of Aging and Running
Why your body slows and what you can do about it.
3. The role of protein in sports performance
4. Exercise Keeps Dangerous Visceral Fat Away A Year After Weight Loss, Study
Finds
5. Health and Fitness: Too Much TV Time Bad For Muscular Fitness Levels
6. The Off Season Reflection
7. Sportsmedicine: Pulled Muscles, Scar Tissue and Re-Injury
8. Become a More Efficient Runner .Focusing on these five elements of running
can help you run faster and more efficiently.
9. Short Heels Make Elite Sprinters Super Speedy: Longer Toes, Unique Ankle
Structure Aid Sprinters
10. Phys Ed: Why Doesn’t Exercise Lead to Weight Loss?
11. Health and Fitness: Don't let yeast and bacteria spoil your workout
12. Injured? Heal yourself with your own blood
13. Training and Transition Period
14. Supplement Contamination: Is it Real?
15. Digest Briefs:



RUNNER'S WEB WEEKLY POLL:
Which of the following events have you done this year?


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 should be used for the official race result?

Answers Percent
1  Chip time 80%
2  Gun time 20%


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


FIVE STAR SITE OF THE MONTH: RunOttawa.com.
Run Ottawa is the Ottawa Region’s newest running organization.
It’s a club designed to serve all ages and levels of runner – from
first-timers to dedicated marathoners – and to promote health, fitness and
community spirit.
about run ottawa
The Run Ottawa Club was created in 2009, when the Ottawa Race Weekend
organization and the National Capital Runners Association decided to join
together, pool resources and promote the sport of running in the Ottawa area.
The Run Ottawa Club is committed to the sport of running, equally so to having
fun together, building strong friendships, and sharing our knowledge and love of
the sport with others. We believe the work (and play) of the Run Ottawa Club can
benefit the wider community as well – by encouraging health and fitness and
raising funds for local organizations and charities.
Visit the website at:
http://www.runottawaclub.com


BOOK/VIDEO/MOVIE OF THE MONTH:
Cycling Anatomy
By Lee Bergquist

Product Description
See what it takes to maximize cycling power, speed, and endurance! Cycling
Anatomy will show you how to improve your performance by increasing muscular
strength and optimizing the efficiency of every movement.
Cycling Anatomy features 74 of the most effective cycling exercises, each with
clear, step-by-step descriptions and full-color anatomical illustrations
highlighting the primary muscles in action.
Cycling Anatomy goes beyond exercises by placing you on the bike and into the
throes of competition. Illustrations of the active muscles involved in
cornering, climbing, descending, and sprinting show you how the exercises are
fundamentally linked to cycling performance. From steep inclines to slick
terrains, Cycling Anatomy will ensure you’re prepared for any challenge that
comes your way.
You’ll also learn how to modify exercises to target specific areas, reduce
muscle tension, and minimize common cycling injuries. You’ll also learn ways
to pull it all together to develop a training based on your individual needs and
goals.
Whether you’re training for an upcoming century ride or just want to top that
killer hill with strength to spare, Cycling Anatomy will make sure you get the
most out of every ride.
Contents
Exercise Finder
Foreword
Chapter 1. The Cyclist in Motion
Chapter 2. Arms
Chapter 3. Neck and Shoulders
Chapter 4. Chest
Chapter 5. Back
Chapter 6. Abdomen
Chapter 7. Legs: Muscle Isolation
Chapter 8. Legs: Complete Power
Chapter 9. Whole-Body Training for Cycling
For more information or to buy the book visit Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=9780736\
075879

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. VO2max - The monthly newsletter of RunCoachJason.com:
**  Bones
As an active person, you're already doing great things for your bones.  Research
has shown that athletes who participate in sports involving running and jumping
? soccer, running, basketball, and volleyball ? have greater bone mineral
density (BMD) compared to non-active people and even compared to athletes in
non-impact sports, such as swimming, cycling, cross-country skiing, and rowing.
Research has also shown that tennis players have greater BMD in their playing
arm compared to their non-playing arm, suggesting
that the effect of forceful muscle contractions alone is enough to increase BMD.
While athletes have greater BMD, it's hard to say that exercise is its cause
since research has shown that BMD increases by only 1 to 2 percent in response
to a training program. It's possible that people with genetically denser bones
are more likely to participate and succeed in sports that are stressful on the
skeleton.
High-impact activities and weight training have the greatest  impact on BMD. 
Gymnasts, who regularly experience high-impact loads upon landing, have a
greater BMD compared to cross-country runners.  If you'd rather weight train
than somersault on a balance beam, you only need one set of a heavy weight to
increase BMD, since research has shown that the magnitude of the stress on the
bone is more important than the number of times you repeat the stress.
Exercising before you reach skeletal maturity is also important. The greatest
impact on bone mass is achieved when a substantial exposure to mechanical stress
occurs before puberty.  Exercising before puberty is like choosing the best
401(k) plan when you're young to maximize your financial status upon retirement.
As you age, the capacity of bone to respond to loading decreases.
The most important determinant of BMD in women is the circulating concentration
of estrogen.  Any condition that reduces estrogen concentration negatively
affects bone remodeling, which explains why a woman's risk for osteoporosis and
fractures increases dramatically with amenorrhea and after menopause, when there
is a lack of estrogen.  Indeed, estrogen deficiency caused by amenorrhea is the
most significant risk factor for osteoporosis in active women.  A number of
studies have found a significant loss in BMD, particularly at the lumbar spine,
in amenorrheic athletes.
So, what do you do to increase your BMD?  Increase the strain on your bones with
both weight-bearing and high-intensity resistance exercises and consume adequate
amounts of calcium and vitamin D, especially as you get older.  Women aged 19 to
50 years need to consume 1,000 milligrams of calcium and 400 International Units
(IU) of vitamin D per day and women aged over 50 years (or post-menopausal) need
to consume 1,200 milligrams of calcium and 600 to 800 IU of vitamin D per day.
**  Training VO2max
Research has shown that the key to improving VO2max is to run at or close to the
velocity (speed) associated with VO2max (called "vVO2max"). A study published in
Journal of Science and Medicine in Sport in February, 2007 compared a group of
runners who did an interval workout twice per week for 10 weeks consisting of 8
x 3-3.5 minutes
(which equaled 60% of the time they could sustain VO2max) at vVO2max with equal
time as recovery to a second group that also did an interval workout twice per
week for 10 weeks consisting of 12 x 30 seconds at 130% vVO2max with 4.5 minutes
recovery and to a control group that ran for 60 minutes at 75% vVO2max four
times per week for 10 weeks.  Overall, the first group showed greater
physiological and performance changes, improving VO2max by 9.1%, vVO2max by
6.4%, the time vVO2max could be sustained by 35%, the speed at the lactate
threshold by 11.7%, and 3,000-meter performance by 7.3%.  The second group
improved VO2max by 6.2%, vVO2max by 7.8%, the time vVO2max could be sustained by
32%, and 3,000-meter performance by 3.4%, but did not improve the speed at the
lactate threshold.  The control group that did no interval training did not show
significant changes in any of these variables.
While the percent improvements for each interval training group were
statistically greater after training than before, the groups were not
statistically different from each other.  Given that the first group improved
their 3,000-meter performance by more than double that of the second group, it
seems that using longer intervals run at the speed at VO2max for 60% of the time
you can sustain your speed at VO2max (about 3 to 4 minutes) is more effective
than using shorter intervals run faster than VO2max.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


2. The Science of Aging and Running:
Why your body slows and what you can do about it.
Last spring, fresh into a new masters age group, I ran a 5K. Nothing unusual in
that; I'd run spring 5Ks the year before ... and the year before that ... for
quite a few years. The surprise was that I was 45 seconds faster than I'd been
in any recent year. Age-graded, it was a massive PR.
Short course, I thought, but a couple weeks later, I did it again, then twice
more. Friends were wondering about my training. "What are you doing
differently?" they asked.
When I went back and looked at my training logs, the answer was surprising: I'd
cut back my mileage. I'd done it simply because I was busy, but as the winter
progressed, my speed workouts had responded. For masters runners, less is often
more.
Aging, like injuries, is one of those things most of us prefer to deny. "It'll
never happen to me," goes the common decree. But, as a non-running friend once
said about her graying hair, "Consider the alternative." Eventually, we're all
either going to become masters runners ... or not be runners. The options are
limited.
Internet fountain-of-youth claims notwithstanding, the passage of years does
indeed affect athletic performance. Last summer, the American College of Sports
Medicine published a depressing litany of time's tolls: declining VO2 max,
reduced strength, increased body fat, reduced lactic acid clearance, declining
bone density and more. Not to mention heart disease, diabetes, arthritis and
declining mental acuity. Put these together and, according to data compiled by
World Masters Athletics, runners slow about 7 percent per decade in their 40s,
50s, and 60s (and more quickly after that).
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=17947


3. The role of protein in sports performance:
How much protein do athletes need and how safe are high-protein diets?
Protein is not just an essential nutrient, but the largest component in the body
after water, typically representing about 15% of body weight. Most of this
protein mass is found in skeletal muscle, which explains the importance of
protein to athletes. However, proteins also play an important role in the
following:
•Transport and storage of other nutrients;
•Catalysing biochemical reactions;
•Control of growth and differentiation;
•Immune protection;
•Providing our bodies with structural integrity.
Although the basic biochemistry and functional roles of protein in the body have
long been understood, there’s still a huge amount of mythology and confusion
surrounding protein nutrition, especially where athletes are concerned. This is
partly because of general misconceptions about basic protein metabolism and
partly because new research continues to throw up surprises about exactly what
constitutes optimum protein nutrition!
Figure 1, below, provides a brief overview of protein metabolism. The protein we
eat is made up of around 20 amino acid ‘building blocks’. The process of
digestion breaks down dietary protein into its constituent amino acid building
blocks, which can then be absorbed into the body and reassembled to make various
kinds of human protein, such as muscle, connective tissue, immune proteins, and
so on.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/protein.html


4. Exercise Keeps Dangerous Visceral Fat Away A Year After Weight Loss, Study
Finds:
A study conducted by exercise physiologists in the University of Alabama at
Birmingham (UAB) Department of Human Studies finds that as little as 80 minutes
a week of aerobic or resistance training helps not only to prevent weight gain,
but also to inhibit a regain of harmful visceral fat one year after weight loss.
The study was published online Oct. 8 and will appear in a future print edition
of the journal Obesity.
Unlike subcutaneous fat that lies just under the skin and is noticeable,
visceral fat lies in the abdominal cavity under the abdominal muscle. Visceral
fat is more dangerous than subcutaneous fat because it often surrounds vital
organs. The more visceral fat one has, the greater is the chance of developing
Type 2 diabetes and heart disease.
In the study, UAB exercise physiologist Gary Hunter, Ph.D., and his team
randomly assigned 45 European-American and 52 African-American women to three
groups: aerobic training, resistance training or no exercise. All of the
participants were placed on an 800 calorie-a-day diet and lost an average 24
pounds. Researchers then measured total fat, abdominal subcutaneous fat and
visceral fat for each participant.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/10/091029102740.htm


5. Health and Fitness: Too Much TV Time Bad For Muscular Fitness Levels:
High screen time equals lower fitness, even for active individuals
INDIANAPOLIS -- Obesity isn't the only negative side effect of excessive
television watching. A new study from the American College of Sports Medicine
suggests that young adults who tune in to two hours or more of TV per day have
poor muscular fitness.
Researchers Niko Paalanne and Tuija Tammelin of Finland studied more than 870
Finnish young men and women around 19 years of age. Subjects' muscular fitness
was measured using trunk rotation, trunk flexion, press strength and jumping
height. Those who watched the most television – at least two hours per
day – performed significantly worse in the tests.
"One of the most startling findings in our research was that about half of the
young adults studied were watching TV at least two hours per day," Paalanne
said. "That equates to nearly 15 hours per week – time that could be
spent doing healthy, productive activities."
The problem may be further magnified for American adults who, according to
Nielsen ratings, watch approximately 142 hours of television per month on
average, equating to more than four hours per day.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2009/rw_news_20091103_ACMS_TV.html


6. The Off Season Reflection:
By LifeSport Coach Chris Thomas
It‘s that time of year again.  The racing season is either winding down or
already finished for the majority of us.  If you live in the Northern
Hemisphere, the days are getting shorter, the leaves are falling, and it’s
getting cold.  It’s time to hunker down, rest and recover.
While this time of year is an opportunity to let one’s body recover and heal
from the demanding training and racing of the season, it’s also a very
important time for reflection.  This is the perfect time of year to sit down and
make a list of the personal limiters or areas of need.  It’s important to be
realistic in this reflection.  A coach can be a tremendous resource for advice
and critical evaluation.  They can help to dial in on the immediate areas of
need.  Everyone needs to take an honest approach while performing this exercise.
As an athlete, this is not where you need
to hear how good things are or how good you are.  This is where we have to open
ourselves up to some critical assessments and be willing to hear things that
might not be so flattering. If one is capable of performing this exercise,
it’s a wonderful opportunity to develop an off-season plan of attack to
improve and come back stronger and faster next year.
More...from Lifesport Coaching at:
http://www.lifesportcoaching.com/OffSeason.php


7. Sportsmedicine: Pulled Muscles, Scar Tissue and Re-Injury:
How does scar tissue affect recovery & re-injury of pulled muscles and sports
injuries?
Part 1
Have you ever had an injury that just won't heal? And then when you think it has
healed, you go and re-injure it again. You may have a problem with scar tissue.
So you've pulled a muscle? Over-stretched it, torn it, strained it, sprained it.
Call it what you want. From an injury point of view, the initial healing process
is all the same.
Sprains (ligament) and strains (muscle or tendon) are the most common type of
soft tissue sports injury and are often caused by activities that require the
muscles to stretch and contract at the same time. A lack of conditioning,
flexibility and warm up can also contribute.
While most people are well aware of the importance of applying the R.I.C.E.
regime to a sprain or strain in the first 48 to 72 hours, it's after this that
most people get stuck. Let's start by having a look at what happens during those
first 72 hours and then move onto what's needed for a full recovery.
The First 72 Hours
Without a doubt, the most effective, initial treatment for soft tissue injury is
the R.I.C.E.R. regime. This involves the application of (R) rest, (I) ice, (C)
compression, (E) elevation and obtaining a (R) referral for appropriate medical
treatment.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2009/rw_news_20091103_TSH_Pulled_Muscles.\
html


8. Become a More Efficient Runner:
Focusing on these five elements of running can help you run faster and more
efficiently.
1. Stride Length and Stride Rate
The most common inefficiency in the average runner is over-striding.  This is
typically visible by a heavy heel strike and a low stride rate.  The target
stride rate for most age group runners is between 88-90 foot strikes per minute.
(how many times one foot hits the ground per minute)  By targeting this rate,
(or higher) athletes will often shorten their stride to become more efficient
and lessen strain on their joints.
2. Foot strike
This is very closely related to an athlete's stride.  The optimal foot strike is
mid foot or in some cases forefoot.  A heel strike is the runner's way of
putting on the brakes.  This is also very hard on hip and knee joints.
3. Arm movement
Arms are an essential part of running.  They provide balance and often
additional power.  Keep arms close to the body, elbows bent about 90 degrees,
not crossing the center line of the body.  Keep movements "quit" and relaxed.
4. Body Position
Forward lean or lack thereof can play a major part in efficiency.  The best
general thought to have while focusing on body position is: "Run Tall."  This
means run with your head high, looking 15-30 feet in front of you.  Run erect
with your shoulders back and arms at your side  (remember #3).  A slight forward
lean of about 5-6 degrees is often optimal to assist in proper foot strike and
cadence.
5. Shoes
Yes, shoes! This is one of the most often overlooked yet essential aspects of
running well.  Many foot shapes, gate types, and stride techniques require many
different types of shoes.  Buy your shoes from a reputable running specific
store that will analyze your foot along with your run technique to offer an
optimum shoe.
Ken Axford is the head coach of Fast-Tri Sports and a USA Triathlon Level I
certified coach. Visit his website at www.fast-tri.com


9. Short Heels Make Elite Sprinters Super Speedy: Longer Toes, Unique Ankle
Structure Aid Sprinters
Longer toes and a unique ankle structure provide sprinters with the burst of
acceleration that separates them from other runners, according to biomechanists.
"At the start of a sprint the only way a runner can speed up is through the
reaction force that results from the action of leg muscles pushing on the
ground," said Stephen Piazza, associate professor of kinesiology, Penn State.
"Long toes provide sprinters the advantage of maintaining maximum contact with
the ground just a little bit longer than other runners."
Piazza and his colleague Sabrina S. M. Lee, former Penn State graduate student
now a post-doctoral fellow at Simon Fraser University, Vancouver, Canada,
studied the muscle architecture of the foot and ankle to look at the differences
between sprinters and non-sprinters.
They matched 12 collegiate sprinters with 12 non-athletes of the same height.
They measured the distance between the heel and the end of the toes and used
ultrasound imaging to measure the sliding of the Achilles tendon during ankle
motion, from which the leverage of the tendon can be calculated.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/11/091103121611.htm


10. Phys Ed: Why Doesn’t Exercise Lead to Weight Loss?
For some time, researchers have been finding that people who exercise don’t
necessarily lose weight. A study published online in September in The British
Journal of Sports Medicine was the latest to report apparently disappointing
slimming results. In the study, 58 obese people completed 12 weeks of supervised
aerobic training without changing their diets. The group lost an average of a
little more than seven pounds, and many lost barely half that.
How can that be? Exercise, it seems, should make you thin. Activity burns
calories. No one doubts that.
“Walking, even at a very easy pace, you’ll probably burn three or four
calories a minute,” beyond what you would use quietly sitting in a chair, said
Dan Carey, Ph.D., an assistant professor of exercise physiology at the
University of St. Thomas in Minnesota, who studies exercise and metabolism.
But few people, an overwhelming body of research shows, achieve significant
weight loss with exercise alone, not without changing their eating habits. A new
study from scientists at the University of Colorado School of Medicine in Denver
offers some reasons why. For the study, the researchers recruited several groups
of people. Some were lean endurance athletes; some sedentary and lean; some
sedentary and obese. Each of the subjects agreed to spend, over the course of
the experiment, several 24-hour periods in a special laboratory room (a walk-in
calorimeter) that measures the number of calories a person burns. Using various
calculations, the researchers could also tell whether the calories expended were
in the form of fat or carbohydrates, the body’s two main fuel sources. Burning
more fat than carbohydrates is obviously desirable for weight loss, since the
fat being burned comes primarily from body fat stores, and we all, even the
leanest among us, have plenty of those.
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/11/04/phys-ed-why-doesnt-exercise-lead-to-wei\
ght-loss/


11. Health and Fitness: Don't let yeast and bacteria spoil your workout:
By Gregor Reid, Ph. D., Chair in Human Microbiology and Probiotics, Lawson
Health Research Institute and Professor of Microbiology and Immunology, The
University of Western Ontario, Canada
Clothing for exercise, running, jogging, cycling and wet bathing suits can
provide a breeding ground for yeast and bacteria and cause potential odor, itch,
and infection.
Sports enthusiasts should know about RepHresh Pro-B -- a probiotic feminine
supplement in capsule form that women can take once a day - like a vitamin--to
balance yeast and bacteria and maintain feminine health. Yeast and bacteria are
naturally present in the vaginal environment, but it is important that they stay
in balance. Up until now, adding good bacteria, or pro-biotics, back into the
body has been a great solution for digestive problems. NOW researchers have
identified 2 probiotic strains, Lactobacillus Rhamnosus GR-1 and the
Lactobacillus Reuteri RC-14, clinically shown to balance yeast and bacteria to
maintain feminine health. We call it "confidence in a capsule" and Pro-B has
just successfully completed the FDA New Dietary Ingredient process.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2009/rw_news_20091105_RepHresh_Pro-B.html


12. Injured? Heal yourself with your own blood:
Platelet-rich plasma therapy promises faster recovery – even for the weekend
warrior.
It's the cutting edge of sports medicine: A patient's own blood, condensed into
a healing solution, is used to speed recovery and cure chronic ailments.
World champion figure skater Patrick Chan recently received the treatment, known
as platelet-rich plasma therapy, to hasten the recovery of his injured calf.
Pittsburgh Steelers stars Hines Ward and Troy Polamalu had it before winning the
Super Bowl. And now a growing number of weekend warriors with injured tendons
and ligaments are seeking out the procedure.
Experts in sports medicine say that if the treatment's promise is fulfilled, it
could accelerate the healing of common injuries such as tennis elbow and
tendinitis in athletes at all levels.
The process involves injecting a patient's specially prepared blood into an
injured tendon, muscle or ligament. The injected material – a concentrated
solution of platelets, which contain growth factors – triggers the body's
ability to repair muscle, bone and other tissue.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/life/health/injured-heal-yourself-with-your-own-b\
lood/article1351339/


13. Training and Transition Period:
By Joe Friel
Most northern hemisphere athletes have started or soon will be starting their
Transition periods. This is a time often called the "off season." And that's
probably as good a name as any and descriptive of what this time of the year is
all about - taking time off from training. That doesn't mean, however, that you
just sit around eating potato chips while watching Oprah, even if that is sort
of what elite Kenyan runners do. Well, maybe not chips and Oprah, but most of
them do indeed stop running and gain a few kilos. Porking up by 20 to 30 pounds
has even been reported for some Kenyan harriers in their off seasons. They take
seasonal rest seriously. You should, too. You'll race much better next season if
you get some serious rest now.
Although I wouldn't recommend gaining that much excess flab in a few week's
time, you really do need to let go of your hard-earned, high fitness level.
Trying to maintain it will not be beneficial to your next season's results. It
simply isn't possible to be in top shape every week for the entire year. Trying
to do so will likely lead to mental burnout if injury, illness or overtraining
doesn't get you first.
Give up on the idea of staying in race shape all winter. Instead, decide when it
is you will want to have an excellent level of fitness in the coming season. It
will probably take you, at most, something like 24 weeks to achieve such top-end
race-readiness again. If you have more than six months until your next
A-priority race relax your training regimen for a few weeks.
In fact, let's not even call what you'll be doing in the Transition period
"training." Call it "exercise" instead. Training is focused and has a purpose.
It's far too serious for now. On the other hand, exercise is something you do
because it feels good while it keeps your bathroom scales under control.
Exercise as much as you want in the off season, only don't create a plan. Don't
even think ahead. Just do what you feel like doing every day. That includes
doing nothing. If you decide to exercise keep it easy. Give your body a break.
Don't be concerned with power, heart rate, or pace. Avoid other athletes who are
already training hard. You know the type. They are doing intervals and hard
group workouts when it doesn't count for anything. They're "Christmas Stars" and
won't be around next spring. They shine brightly now but will fade in the new
year.
Be creative with your exercise. Do something different from what you might
normally do. Go for a hike with your spouse instead of running. Attend a yoga
class instead of going for a ride. Just have fun.
It will soon be time to get started training again. You'll know when the time is
right because you won't be able to stand going easy any longer and you'll be
constantly thinking about next year's races. When the time to train hard again
comes there will be little room for anything else in your life. You know how it
goes. So now is the time to do some of those things you wish you could do the
rest of the year if you were a "normal" person.
Read other blog entries including Preparation for the 2010 Season Part 1, 2, and
3.
http://www2.trainingbible.com/joesblog/blog.html


14. Supplement Contamination: Is it Real?
By Bob Seebohar
The Dietary Supplements Health and Education Act (DSHEA) of 1994 stated that
nutritional supplements that do not claim to diagnose, prevent, or cure disease
are not subject to regulation by the Food and Drug Administration (FDA).  Many
supplement manufacturers have concluded that DSHEA means that there is no
requirement to prove claimed benefits, to show safety with acute or chronic
administration, to commit to accepted quality assurance practices, or to follow
the stringent labeling regulations followed for food products.
The nutritional supplement industry represents $2 billion a year growth industry
with total global revenue sales projected to be in excess of $4.5 billion by
2007.  Athletes from around the world are turning to nutritional supplements as
a way to get bigger, faster and stronger and to have any edge possible over
their competition.  However, what many do not know or are finding out the hard
way is that many of the supplements on the shelves do not contain the advertised
amounts of substances in them or in the worst case, have additional substances
in them that are not on the label.  This can be of concern if the athlete has
health issues where a certain herb or manufactured supplement could interfere
with medications they are taking and for the elite athlete who gets drug tested
at will, it could cause them to fail a test and be suspended from their sport.
Quality Assurance
Quality assurance of dietary supplements continues to be a concern, with some
companies following good manufacturing practices (GMPs) while others do not. It
is hard for athletes to know what products contain, especially when you consider
that contamination of a supplement can occur at so many levels in the supply and
manufacturing process. Avoiding companies that produce and sell prohormones such
as nandrolone and testosterone derivatives, which result in positive drug tests,
may not be enough to prevent purchase of contaminated products.
More...from USA Triathlon at:
http://usatriathlon.org/pages/7703


15. Digest Briefs:
**  Wisdom in Motion: The Runner's Side Stitch
Runners often experience a side stitch while running -- a sharp, persistent pain
that usually occurs just under the ribs. This unfriendly phenomenon may be
related to food allergies (particularly milk), gas, or eating just prior to
running. Other possible causes are running longer distances or at a higher
intensity than normal. In any case, the diaphragm is usually the source of the
pain.
The diaphragm is a muscle that separates the chest cavity from the abdomen. It
moves up and down as the runner inhales and exhales and is subject to a
cramp/stitch when it moves more and/or faster during exercise. Often we
experience a side stitch to the right of the abdomen, which may be because the
liver's larger right lobe impacts the diaphragm more on this side.
Unfortunately, there's no sure way to eliminate the runner's side stitch. But
pay attention to what and when you eat before a run, so that you can identify
specific foods or eating habits that may contribute to the stitch. It also helps
to work on your core strength and to keep your breathing relaxed and rhythmic
while you run.
**  Dear Dr. Mirkin: Do I need to wear socks with running or cycling shoes?
You wear socks primarily to keep your shoes from smelling and to make the shoes
fit snugly. When you exercise, sweat, bacteria and old skin collect in your
socks. Then you wash
the socks to rid them of rotting skin and bacteria so they don't smell.
Your skin constantly replaces itself.  New skin cells form at the bottom layer
of skin and move upward until they reach the top layer in 28 days and are
sloughed off as dander or dandruff.  When you don't wear socks, old skin
deposits in the shoes where bacteria ferment it to emit an offensive odor.  The
bacteria that rot your old skin grow luxuriously when the skin is wet. If you
have a problem with foot odor, try pouring a small amount of powder into the
toes of your socks before you put them on. This helps to absorb sweat, keep your
feet dry, and prevent bacteria from growing.  Avoid wearing the same pair of
shoes more often than every other day so they can dry out between use. You can
also kill the bacteria by applying a common deodorant containing aluminum
chlorohydrate to your feet at bedtime and sleeping with socks on.
To make their feet fit more snugly in their skates, many hockey players and
figure skaters do not wear socks.  Skate boots should limit foot movement to
improve control of the
blades.  Most runners wear socks to help prevent friction-causing blisters from
rough spots in their shoes.
**  Dear Dr. Mirkin: Will eating protein enlarge my muscles?
Weight lifters know that you cannot build muscle by eating protein unless you
also exercise against increasing resistance.  A recent study from Purdue
University shows this is true for elderly people as well.  They found that just
increasing protein intake did not affect body composition or skeletal muscle
fiber size among older people in a weight training program (Journal of
Nutrition, Health & Aging, February 2009).
However, taking protein and carbohydrates within an hour after they finish their
hard workouts could help them recover faster, lift more weights and become
stronger. Athletes train by taking a hard workout which damages their muscles,
and they feel sore the next morning. Then they take easy workouts for as long as
it takes for the soreness to go away.  Exercise sensitizes muscle cells to
insulin for up to an hour after finishing a hard workout.  Carbohydrates raise
insulin levels. Insulin then drives protein into muscle cells so they can heal
faster.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com
**  This Week in Running:
10 Years Ago-  Pavel Loskutov (EST) won the Bosch Mobile Frankfurt (GER)
Marathon in 2:12:37 with
                Semretu Assefa (ETH) 2nd in 2:12:46, and Kenichi Kawakubo (JPN)
3rd in 2:13:55.
                Esther Barmasai (KEN) won the women's race in 2:33:58, ahead of
Marie Soderstrom
                (SWE) at 2:35:20 and Marzanna Helbik (POL) at 2:35:27.
20 Years Ago-  Juma Ikangaa (TAN) won the 20th edition of the New York City
(NY/USA) Marathon
                in 2:08:01.  Ken Martin (USA) was 2nd in 2:09:38 ahead of Gelindo
Bordin (ITA) in
                3rd at 2:09:40.  Ingrid Kristiansen (NOR) won the women's race by
more than two
                minutes over Kim Jones (USA), 2:25:30 to 2:27:54.  Laura Fogli
(ITA) was 3rd at
                2:28:43.  Note these times were faster than the winning times for
the 2009 race.
30 Years Ago-  Beverley Shingles (NZL) won the 20th Century Fox Women's (CA/USA)
Marathon with
                a 2:45:45.4.  Patricia Story (USA) and Sue Petersen (USA) went
2-3 with 2:46:47
                and 2:47:43.  Gillian File (NZL) at 2:47:59 and Deborah
Butterfield (USA) at
                2:49:59 also broke 2:50.
40 Years Ago-  Einar Weidemann (NOR) won the Student (NOR) Marathon in
2:21:09.6.  After 1982,
                this marathon became known as the Trondheim Marathon which
celebrated its 41st running
                this past September.
50 Years Ago-  John J Kelley (USA) won a 19.31 km road race in New London CT/USA
with a 1:01:43,
                more than two minutes ahead of Peter McArdle (IRL).
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.



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

November 7, 2009:
Clarksville Half Marathon - Clarksville, TN

Ford Ironman Florida - Panama City, FL

Lithia Loop Trail Marathon - Ashland, OR
USA Marathon Trail Championship

Runnona 5K - Orlando, FL

November 8, 2009:
Athens Marathon - Greece

Foster Grant Ironman World Championship 70.3 - Clearwater, FL

OBX Marathon & Gateway Bank Half Marathon - Kitty Hawk, NC

Santa Clarita Marathon - Santa Clarita, CA

TTTS Race for Hope 5K - Denver, CO

ZOOMA Atlanta Half Marathon & 5K - Atlanta, GA


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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teams, clinics and fund raising programs for Canada's Olympic athletes.

Puma
http://clickserve.cc-dt.com/link/tplclick?lid=41000000005110141&pubid=2100000000\
0028567

Champion
http://click.linksynergy.com/fs-bin/click?id=h1QosBYBFXw&offerid=113858.10000144\
&type=1&subid=0

Free Ground Shipping on Orders of $175 or More at Patagonia.com
http://clickserve.cc-dt.com/link/tplclick?lid=41000000012303508&pubid=2100000000\
0028567

Your very own personal trainer at a fraction of the cost
http://www.cartville.com/app/?af=473063

Check out TotalWellness's mp3 Personal Training Program - only 5% the Cost of
Regular Personal Training!
http://www.totalwellnessconsulting.ca/fitter_u_totalwellness.htm

Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21

Instant Stretching Routines
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php

ShoeWallet.com has set out on a mission to enable people to easily carry ID and
medical information at all times. Basically, anyone
who is out on the roads or trails needs a convenient place to carry this vital
information.
http://store.yahoo.com/cgi-bin/clink?joggerscompanion+pXgxpm+index.html+

SportsShoes in the UK
http://www.sportsshoes.com/index.php?id=149

If you have an accident while running or cycling, do you want your family to be
contacted? Do you want to receive immediate and
proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.

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Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
mailto:kparker@...
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com