2009 MCCS TriKids Youth Triathlon Camp
27 Jul-6 Aug

The MCCS ODST TriKids Youth Triathlon Training Camp offers athletes 18 and
younger the opportunity to learn about and train for a triathlon. We are looking
for volunteers to help with the camp, primarily as safety cyclists during the
bike training sessions. We hope that all athletes take part in the TriKids
Triathlon on Saturday 8 August. We also welcome parents to the camp as
observers, bike safety riders, and participants when space allows.

Location: Foster 50-meter pool and surrounding area

Schedule: Monday, Tuesday, Wednesday, and Thursday, 07:45-10:30

Dates: 27 July through 6 August, 2009

Each training session could include swimming, cycling, running, transition
practice, and other related activities. Participants must supply their own
bicycle, helmet, running shoes, swim suit, and goggles, and appropriate workout
attire.

Pre-Register: Send an email to luebbersm@... and include name,
date-of-birth, and gender.

Fee: $35.00. Only accepted on or after the first day of the camp. Note
qualifying standards below.

Camp Participation Limit: All participants must be SOFA/US-Military ID Card
Holders. Size will be limited to 60 athletes. If more than 60 sign-up, that
number may be expanded or athletes will be allowed to participate based on
results of tryouts on the first day of the camp. See qualifying standards for
basic qualifications.

Tryouts: All athletes will be tested on the first day of camp. The first day of
the camp will be a swim and run test, bicycle check and tune-up, and an overview
of the weeks.

Qualifying Standards:
Swim - 200-meters in under 7:00
Bicycle - must have one in safe, working condition, and must have a helmet that
fits!
Run - 1 mile in under 14:00
Have a great attitude and be ready to train

Additional Information: We will meet on Mondays, Tuesdays, Wednesdays, and
Thursdays at the Foster 50-meter pool from 07:45-10:30. Please try to be early
each day and expect to train until 10:15 each day. We seldom finish early and
occasionally end up going a few minutes late. Things are not all work, but there
is some physical fitness development along with skill training (and some fun,
too). Triathletes will be allowed to store bikes in a locked room within the
facility. I suggest that bikes be taken home after camp on Thursday and then
brought back to camp on Monday. Some of the triathletes will ride their bikes to
and from the camp each day. Beyond the work we do at training camp each week, I
suggest that all triathletes run an extra two to three times (10 to 30-minutes)
and ride an extra two or three times (20 to 60 minutes) each week. Start with
the lower workout time and add a bit each week. Don't worry about how fast or
slow you move, just get out and do it.

General Daily Plan:
Prepare all gear and do bike safety checks.
Discuss the day's workout
Divide into groups.
One group works in the pool, second group works on the bike, and then groups
change places. Once bike and swim work is completed, athletes then work together
on transition (moving from one mode to another) and run skills.

We will still meet if it is raining, but, if we are in TC-2 or worse, there will
be no camp. We will resume camp 1-day after all-clear. Call the pool to confirm.
The pool phone number is 645-2211. My email is luebbersm@...

Each day, each athlete will need: Bike, Helmet, Running shoes, Socks, Swim wear,
Bike wear, Run wear, Goggles, Towel, Water bottle, Snack (power bar, peanut
butter sandwich, fruit, etc.), Sunscreen, Sunglasses, Hat, Smiles, Ambition

Any questions, please do not hesitate to contact me; best way to reach me is via
e-mail.

POC: Mat Luebbers, Head Swim Coach, Okinawa Dolphins Swim Team
EMAIL:  luebbersm @ okinawa.usmc-mccs.org

http://otu.majun.jp/2009ayahashiresult.htm

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1:17:07 37

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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out our daily news, features, polls, trivia, bulletin
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available from our FrontPage.

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

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

2. Cruise To Run -2010, THE ULTIMATE RUNNERS VACATION
January 24-31 www.cruisetorun.com
Registration is open for Cruise To Run 2010. If you are interested in going
on THE ULTIMATE RUNNERS VACATION it would be wise to
book early as Cruise to Run sold out to in 2009.
As the organizers of Cruise to Run we have emphasized that we have put
together runs that we are sure everyone will enjoy. But what
makes Cruise To Run special is the runners who attend. Over 300 runners
together on a vacation doing what they love to do. How can
we go wrong?
The 2010 Cruise will leave San Juan Puerto Rico on the Caribbean Princess
and visit St. Thomas, Tortola , Antigua, St. Lucia and
Barbados. The cruise will have something for everyone, a 5k race, prediction
run, group runs, hash run and a challenging mountain
run. Also included are cocktail parties an organized swim guest speakers,
meals, and much more.
The Caribbean Princess boasts casinos, restaurants, 24 hour buffet, 4
swimming pools, hot tubs, entertainment, fully equipped gym,
and movies under the stars all for your enjoyment.
The Cruise is meant for everyone to enjoy from the serious to recreational
runner. Runs are a variety of distances and each run is
optional. With Cruise to run you will still have time to the beaches,
snorkeling, shopping and everything else the Caribbean has to
offer.
Guest speakers include Runner's World CRO Bart Yasso, eleven time Ironman
champion Lisa Bentley and marathon great Dick Beardsley.
For more information or to register visit www.cruisetorun.com

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

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

5. Goodlife Fitness Toronto Marathon - October 18, 2009
Register before the end of this month for the Marathon, Half Marathon, or 5k
and save $$. Fees increase March 1st!
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6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete
and coach. With our industry leading software products,
we're committed to help you monitor, analyze and plan your training. We
encourage you to draw on our passion for excellence to help
you reach your athletic dreams. Trusted by thousands. Dedicated to you.
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7. January 4, 2008: Goodlife Fitness has come on board as a sponsor of
Emilie's Run GoodLife Fitness - Coed or Women's Only Visit
www.GoodLifeFitness.com today to receive 3 FREE Visits! Your 3 FREE visits
include: . A Visual Fitness Planner Consultation . Fit
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www.GoodLifeFitness.com Limited time offer.

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

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

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

11. Training Peaks
The Runner's Web has partnered with Training Peaks to provide online
coaching from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald.
Sign up at:
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rsWeb

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I've created a Runner's Web Group on Facebook. To join the Runner's Web
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Race Directors: Advertise your event on the Runner's Web.
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NEW THIS WEEK:
Get 20% Off PLUS Free Shipping with Purchases of $50 or more 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:
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* BREAKSWEAT.TV
We have partnered with Breaksweat TV to provide us with video content.
Simply Sports Media is part of a large group called Simply Media, which
operates more than 25 digital TV channels, including 6 on
satellite and cable. Simply Media has developed and continues to expand on
premium content for TV, web, mobile, captive Audience
Networks, and IPTV.
Breaksweat.tv was recently launched to provide instant access to premium
video content covering outdoor sports. The innovative
online channel uses a system called, Brightcove to continually and
seamlessly deliver content to its users, whilst providing
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Breaksweat TV is not a user generated website, or a broadcasting channel;
rather it is a platform used to host Breaksweat.tv's
independently produced video content, and content it obtains from key
relationships in the outdoor sports industry. By applying this
strategy to supply content for its viewers, SnowZone.tv is able to showcase
video content that is unique, high-quality, and
continuous filled with updated material.
For more information and to visit other existing channels in the Simply
Media network, please visit:
http://www.simply.tv/

* Sports Nutrition by Sheila Kealey. Sheila is one of Ottawa's top
multisport athletes and a member of the OAC Racing Team and X-C
Ottawa. She has a Masters in Public Health and works in the field of
nutritional epidemiology as a Research Associate with the
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Carmichael Training Systems at:
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* 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.p
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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. Toolbox: Metabolic Fatigue
2. Nighttime Muscle Cramps and Restless Leg Syndrome in Athletes
3. Pistorius research implications
Mix and match until you find similarities: Oscar Pistorius research
evaluated.
4. Travel Tip - Flying With Your Bike .By Blue Competition Cycles
5. Dave Scott-Thomas Interview
6. A 3,000-Mile Triumph, Spurred on by Diabetes
7. What Is Fatigue?
8. VO2Max Newsletter -  The monthly newsletter of RunCoachJason.com
9. How Do Stress Fractures Develop?
When athletes put great stress on their bodies, the damage to bones may be
too much for the body to repair, potentially ending a
player's season or even career.
10. Eating to Fuel Exercise
11. Dr. Gabe Mirkin's Fitness and Health E-Zine
12. Hamstring Stretches to help the Lower Back
13. This Week in Running
14. 10 Tips For Your Recovery Day
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Are you following the Tour de France?"

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:
How will Lance Armstrong do in this summer's Tour de France?
Answers Percent  Votes
1  First 18%
2  Top Three 0%
3  Top Ten 36%
4  Top Twenty-Five 9%
5  In the Peleton 36%


FIVE STAR SITE OF THE MONTH: We Are Triathlon
The dedicated triathlon website that gives you the inside track on the
sport, whether you're a seasoned Ironman or limbering up for
your first race. We've got top tips from the pros, the latest interviews,
news, blogs and forums, all within a supportive community
to get behind you in your next event.
Check it out at:
http://www.wearetriathlon.co.uk/


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


BOOK/VIDEO/MOVIE OF THE MONTH: On the Wings of Mercury: The Lorraine Moller
Story (Paperback)
By Lorraine Moller
LORRAINE MOLLER is one of New Zealand's greatest women distance runners.
Four times an Olympic contender, winner of three Avon
Women's Marathons, winner of the Boston Marathon, three times the winner of
the Osaka international Ladies' Marathon, and a
Commonwealth Games medallist, she is indeed a living legend of the running
world.
After a childhood plagued with illness, Lorraine, the teenager, began
running barefoot with her father near her home in Putaruru.
She went on to win a bronze medal in the marathon at the 1992 Barcelona
Summer Olympic Games at the age of 37. She traces her
development as a world-class competitor during a time when women's distance
running was just hitting its stride. A longtime battler
for equality and professionalism in distance running, Lorraine is upfront
about her battles with officialdom, her struggles with
relationships, and the inner demons she strove to conquer.
With the roman god Mercury as her guide, Lorraine's adventures in her
pursuit of Olympic gold underscores an intense inner journey
of self-examination and personal transformation. Here is a candid, personal
story of an extraordinary life: spirited, intelligent,
insightful, and highly entertaining.
From: www.onthewingsofmercury.com.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1877361992/runnersweb/102-0182896-900
6569?v=glance&s=books
The book is also available at: http://www.lorrainemoller.com


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


THIS WEEK'S FEATURES:

1. Toolbox: Metabolic Fatigue:
Every cyclist loves to eat, and half of the fun of cycling is in having a
built-in excuse to eat in large quantities. What we put
into our bodies before and during our rides, however, can have a direct
impact on our performance and exercise capacity. The topic
of sports nutrition is immense, but we'll start with a primer on fuel
utilization during exercise and the importance of
carbohydrates.
Metabolism Basics
One of the things I really focus on with my exercise physiology class is the
incredible efficiency of the body, with efficiency
defined very broadly. With respect to the metabolic and fuel delivery
system, the human is an omnivore that can eat and digest
almost anything and convert it into fuel for exercise. Compare that to the
koala bear and its reliance on eucalyptus leaves, or my
older son's reliance on meat and aversion to any vegetables or fruits!
But just because we can process a wide range of foodstuffs doesn't give us
an excuse to rely on Pop Tarts and Twinkies for our diet.
It remains important to eat a wide range of quality, nutrient-dense foods
that provide vitamins and minerals in addition to
calories. But we will leave that for another day.
Carping about Carbs
The mass public has been accused of having the attention span of a flea and
the instant gratification needs of an infant. One only
needs to scan through the pages of any lifestyle magazine to see the wide
range of products promising instant weight loss or instant
fitness, most without the need to do more than popping a pill or a
six-minute exercise program.
The cycling world is no different, unfortunately. The fundamental basics of
building fitness (building base, progressive increase in
workload/intensity, balancing training stress and recovery) have been laid
out and known for quite some time now, yet we remain
bombarded with "Climb like a helium balloon in two weeks" training programs
or ads to pimp our ride down to the 6.8 kg limit rather
than reducing the spare tire around our middle.
More...from Pez Cycling at:
http://www.pezcyclingnews.com/?pg=fullstory&id=4904


2. Nighttime Muscle Cramps and Restless Leg Syndrome in Athletes:
One 55 year old competitive male master's athlete in our practice presented
for years complaining of nighttime muscle cramps, with a
standard work-up being unrevealing. We tried stretching, hydrating, adding
electrolytes, and changing training schedules, but
nothing helped. Last year he was asked to describe his symptoms in more
detail. He said his legs felt very uncomfortable, at times
painful, at times like an electric current ran through his legs whenever he
was resting. This would occur at work or in bed. He
would have to get up and move around or stretch to relieve the pain.
Frequently, in the middle of the night, he would experience
these leg sensations and need to get out of bed and stretch or do some
simple exercises to relieve the pain.
Muscle cramps - part of every athlete's life - are involuntary, painful
muscle contractions that are only relieved with stretching.
The likelihood of developing muscle cramps varies from individual to
individual. Some risk factors for muscle cramps include
exercise beyond what is accustomed (either higher intensity or longer
duration), old age, high body weight, family history of muscle
cramps, and inadequate stretching (Schwellnus, 2003). Dehydration and
electrolyte deficiencies such as calcium, potassium, sodium,
magnesium and zinc have not been consistently shown to increase risk for
cramping.
The causes of muscle cramps
The ultimate cause of muscle cramps is unknown, but a current accepted
theory is muscle fatigue. Muscles have nerves that can either
stimulate or inhibit muscle contractions. The signals that inhibit muscle
contractions are just as important to performance and
injury prevention as the signals that activate them. When muscles fatigue,
the inhibitory signals protect the muscles from muscle
strain injuries by blocking ongoing contractions.
More...from TriTraining.ca at:
http://www.tritraining.ca/injuryarticle4.html



3. Pistorius research implications: Mix and match until you find
similarities: Oscar Pistorius research evaluated.
It's taken me a couple days longer than I would have thought to get around
to this post, analysing the recently published research
that was responsible for the CAS' decision to clear Oscar Pistorius to
compete against able-bodied athletes.
There are a couple of reasons for this - one is the ubiquitous work excuse.
But it's also proven very difficult to sift through the
paper and find anything to say that hasn't already been said dozens of times
before. I almost decided to simply post up links to all
the articles I've written on the subject in the last 18 months, because this
latest "revelatory" paper does little to dispel any of
those arguments, and does not, in my opinion, introduce many new points to
the debate. What it does do is so fraught with method
questions that I am not sure what I believe, and the difficult part was
sifting through the paper to understand how comparisons
between Pistorius and the able-bodied runners had been made.
I also struggled whether to do this as one post or to break it up into a
few. Eventually, I decided on one, mostly because later
this week, I have another post planned and didn't want to interrupt this
one. The result, unfortunately, is a long post (sorry). But
if it helps, it's divided into three sections, so you can select to read it
in parts if you wish:
1. Broad thoughts on the methods - key implications, problems and questions
2. The results - what was found and what it means
3. A wrap-up - the "collective" evidence
More...from the Science of Sport at:
http://www.sportsscientists.com/2009/06/pistorius-research-implications.html


4. Travel Tip - Flying With Your Bike .By Blue Competition Cycles:
Flying to a race with a bike has never been an easy prospect, but recently
things seemed to have become tougher and more expensive
than ever. Airlines have declared war on anyone traveling with their bike by
charging excess weight and baggage fees that can
sometimes exceed the price of your ticket.
Experienced racers have learned that flying with your bike packed in a
soft-sided bag is your best shot at avoiding some of these
outrageous fees. Soft cases are smaller and much lighter than the
traditional hard shell case, giving you a better shot at getting
checked-in without having to fork over large sums of cash.
Regardless of which case you decide to use going to your next event, you
should always follow the manufacturer's instructions on
packing your bike to help insure it arrives unscathed. Additionally, here
are some tips from the pros on how to get your bike to the
races as safely and cheaply as possible:
More...from USA Triathlon at:
http://usatriathlon.org/content/index/6729


5. Dave Scott-Thomas Interview:
Dave Scott-Thomas is the head coach of cross-country and track and field at
the University of Guelph in Ontario, Canada. He is also
the coach of the National Endurance Centre at Guelph, working with one of
the strongest groups of National Team athletes in Canada.
Indeed, two of his athletes ran in the 2008 Beijing Olympics, Taylor Milne
and Eric Gillis, with a third, Reid Coolsaet just missing
out due to injury. Dave is the winner of numerous Provincial and National
coaching awards in Canada following the incredible success
he has had with both his collegiate and post-collegiate runners. In the past
eight years, he has established the varsity program at
Guelph as the premier distance program for men and women in Canada. Dave has
also been a team coach for Canada at a number of global
events including the World Student Games, the World Cross-Country
Championships and the World Track and Field Championships.
In this fascinating interview, Dave outlines the vision he brought to Guelph
ten years ago to begin a University and Club program
that could work in partnership to develop international class athletes. Many
people thought Dave was dreaming, but his results now
prove otherwise. So, how did he do it? Besides a dedication to the "science"
of coaching and the development of a sound training
philosophy, Dave was able to establish a strong culture of success, trust
and communication through his well-thought out vision of
leadership. As a result, he was able to foster a number of positive and
productive relationships, not just with his athletes, but
with administrators, sponsors and members of the Guelph community. For
coaches looking for advice and inspiration on how to build a
program and lead effectively, this interview offers example after example of
how to do just that.
Click here to access this interview via our Media On Demand system:
https://apps.rampinteractive.com/athleticscoaching/


6. A 3,000-Mile Triumph, Spurred on by Diabetes:
Last week, a team of eight cyclists completed the coast-to-coast bike
marathon called the Race Across America in record time. It was
quite an achievement under any circumstances, but what made it extraordinary
was something all eight of them had in common: Type 1
diabetes.
Type 1, sometimes called juvenile diabetes, poses special challenges for
athletes. A person with Type 1 can't produce insulin and
must take regular injections to control blood sugar. But exercise can also
lead to precipitous, even deadly, drops in blood sugar.
(Type 2 diabetes, by far the more common form of the disease, typically
develops later in life, often linked to poor eating habits
and weight gain; exercise is often prescribed as a way to keep blood sugar
low.)
The accomplishments of the cyclists, who have a corporate sponsor and ride
as Team Type 1, have become a source of inspiration for
the estimated three million Americans with Type 1 diabetes, and especially
for worried parents confronting a diagnosis of the
disease in their children.
But the victory also offers lessons for the rest of us, underlining the
benefits of daily vigilance when it comes to health. Because
people with Type 1 produce no insulin, they cannot survive without injecting
it before each meal, and they must wear a monitor or
test their blood several times a day to check their glucose levels. Meals,
snacks, exercise and medication are carefully balanced.
This meticulous regimen is necessary to prevent diabetes complications,
which can include kidney failure, blindness and death. But
closely controlling blood sugar can also result in an enviable level of
weight management and overall health.
More...from the NY Times at:
http://www.nytimes.com/2009/06/30/health/30well.html?_r=1&ref=nutrition


7. What Is Fatigue?
C 2006 by Joe Friel
Fatigue during exercise is not as simple as it seems on the surface. The
cause varies with the intensity and duration of exercise.
In a twenty minute event in which you are working in Zone 5b you fatigue for
a different reason than if doing a ten hour event with
heart rate in Zone 2. There are several causes of fatigue. Other than
overheating and dehydration that can slow or stop your
exercise, there are at least four, common physiological causes of fatigue
during endurance events generally accepted by sports
science.
Increasing Body Acidity
Hydrogen ions accumulate in and around the hard working muscles. Such
fatigue is common in steadystate events lasting less than one
hour and in the highest intensity moments in variably paced events when
heart rate is in Zones 5a, 5b or 5c. It is marked by heavy,
labored breathing and a burning sensation in the working limbs (legs or
arms). There is a feeling that you are "redlined." Workouts
done in Zone 5 prepare the body for this kind of fatigue by producing
buffers to offset the acid and by removing the hydrogen ions
from the body.
Depletion of Muscle Glycogen
This is the body's storage form of carbohydrate. Glycogen is a limited fuel
source. Your body only has enough stored for about 90 to
120 minutes of intense exercise. If you don't replace it by using a sports
drink or something similar in events lasting longer than
about an hour then you will begin to feel tired and heavy and find it
difficult to continue. There will be an overwhelming desire to
stop moving. Many sports refer to this sensation as "bonking."
More...from the Training Bible at:
http://www2.trainingbible.com/pdf/What_Is_Fatigue.pdf


8. VO2max Newsletter -  The monthly newsletter of RunCoachJason.com:
**  Mileage vs. Time?
(excerpted from Karp, J.R. Training by Time. Running Times. June, 2009.)
As runners, we tend to think a lot about mileage.  Indeed, it's the number
of miles we run each week that often defines our status
as runners.  The more miles we run, the more we're validated.  However, the
amount of time spent running is more important than the
number of miles since it's the duration of effort (time spent running) that
our bodies' sense.  A faster runner will cover the same
amount of distance in less time than a slower runner or, to put it another
way, will cover more miles in the same amount of time.
The slower runner may be running fewer miles, but the time spent
running--and therefore the stimulus for adaptation--is the same.
Endurance is improved not by running a specific distance, but by running for
a specific amount of time.  The duration of effort is
one of the key factors that arouse the biological signal to elicit
adaptations that will ultimately lead to improvements in your
running performance. Focusing on time rather than on distance is a better
method for equating the amount of stress between runners
of different abilities.  Your legs have no comprehension of what a mile is;
they only know how hard they're working and how long
they're working.  Effort over time.
For interval workouts, a slower runner should not attempt the same number of
repetitions of the same distance as a faster runner,
otherwise he or she will experience more stress because he or she will be
spending more time running at the same relative intensity.

In an effort to equate the stress of interval workouts between runners of
different abilities, I have developed a hierarchy of
strategies:
(1) Decrease the length of each work period for slower runners (or increase
the length of each work period for faster runners) to
make the duration of each work period the same between runners.
(2) Decrease the number of repetitions for slower runners (or increase the
number of repetitions for faster runners) to make the
total time spent running at a specific intensity the same.
(3) Increase the duration of the recovery period for slower runners (or
decrease the duration of the recovery period for faster
runners) to make the work-to-rest ratio the same.
**  Nutrition Tips
I admit, my nutrition isn't always the best.  With my chocolate binges and
sugar cereal breakfasts, my diet could use a major
overhaul.  So, this month we have some nutrition tips from Brooke Joanna
Benlifer, R.D., a registered dietician in San Diego,
California who does long-distance and in-person nutrition coaching.
1. For less sugar, more fiber, and a hefty calorie savings, buy fresh or
frozen fruits and vegetables rather than juice.
2. In general, foods with bulk that contain a lot of water (e.g., soups,
salads, oatmeal, melon) are more satisfying than foods that
are "dehydrated" like bars, breads, etc.
3. Include a banana and cinnamon (for the same number of calories as in just
two tablespoons of brown sugar) in your oatmeal for
better glycemic control, more satiety, a few grams of fiber, and some
potassium.
4. Use vegetables to bulk up your meals.  Take a frozen meal or your own
lunch or dinner and pair it with lots of veggies (1/2 to 1
pound of frozen veggies or a large salad).
5. Including some protein with every snack and meal helps keep insulin
levels low and your blood sugar on an even keel.  Examples
include: adding nuts to cereal, cottage cheese with fruit, topping a pear
with a slice of cheese, having an apple with almond
butter, and crackers with salmon.
Want to know more?  Go to Brooke's website at
http://www.brookejoannanutrition.com.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


9. How Do Stress Fractures Develop?
When athletes put great stress on their bodies, the damage to bones may be
too much for the body to repair, potentially ending a
player's season or even career.
Considering the forces involved in many sports, it's no surprise that
professional athletes sustain serious injuries to their
muscles, ligaments, tendons and bones. A spate of bone fracture-related
injuries seems to be dogging professional teams this year.
The Houston Rockets of the National Basketball Association lost seven-time
all-star Tracy McGrady to season-ending microfracture
surgery in February. And on Monday, Rocket's team physician Tom Clanton
announced in the Houston Chronicle that all-star center Yao
Ming's fractured foot, which he sustained in a play-off game against the Los
Angeles Lakers in May, has worsened over time and may
end his career. The possibility that New York Mets centerfielder Carlos
Beltran might have a microfractured knee turned fans and
fantasy baseball owners into nervous wrecks. Such an injury ended the career
of NBA star Jamal Mashburn.
So how do these fractures develop? And why can they have such impact on
athletes' careers, in some cases forcing players into early
retirement? To find out, we turned to Howard Palamarchuk, a former
Olympic-class race walker who is the director of sports medicine
at Temple University School of Podiatric Medicine.
What is a stress fracture, and how does it develop?
It's actually a very small, microscopic fracture that occurs in the outside
portion of a bone called the cortex. A bone that is
constantly under stress will eventually weaken or give. The body keeps up
with these stresses by generating osteoblasts, cells that
make bones. At the same time there are osteoclasts-cells that take away
older diseased or broken bone, or bone that is worn out.
You have a balance between osteoblastic activity and osteoclastic activity.
Eventually osteoclastic activity wins out, and that is
literally the breaking point.
More...from Scientific American at:
http://www.scientificamerican.com/article.cfm?id=how-do-stress-fractures-dev
elop


10. Eating to Fuel Exercise:
No matter what kind of exercise you do - whether it's a run, gym workout or
bike ride - you need food and water to fuel the effort
and help you recover.
But what's the best time to eat before and after exercise? Should we sip
water or gulp it during a workout? For answers, I spoke
with Leslie Bonci, director of sports nutrition at the University of
Pittsburgh Medical Center and a certified specialist in sports
dietetics. She's also the author of a new book, "Sports Nutrition for
Coaches" (Human Kinetics Publishers, July 2009). Here's our
conversation.
Q: How important is the timing and type of food and fluid when it comes to
exercise?
A: I take the approach of thinking of food as part of your equipment. People
are not going to run well with one running shoe or ride
with a flat tire on their bike. Your food is just like your running shoes or
your skis. It really is the inner equipment. If you
think of it this way, you usually have a better outcome when you're
physically active.
Q: What's the most common mistake you see new exercisers make when it comes
to food?
A: There are two common mistakes. Often somebody is not having anything
before exercise, and then the problem is you're not putting
fuel into your body. You'll be more tired and weaker, and you're not going
to be as fast.
The second issue is someone eats too much. They don't want to have a
problem, so they load up with food, and then their stomach is
too full. It's really a fine line for getting it right.
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/07/02/eating-to-fuel-exercise/


11. Dr. Gabe Mirkin's Fitness and Health E-Zine:
**  Vigorous Exercise Protects Your Heart
This week, Norwegian researchers reported their findings that high intensity
interval training maximally improves every conceivable
measure of heart function and heart strength.  It also helps to prevent both
the pre-diabetic metabolic syndrome and the heart
damage it causes (Exercise and Sports Sciences Reviews, July 2009).
This is more evidence that older people who compete in vigorous sports, such
as biking and running, live longer and suffer less
disease than people who exercise at a more casual pace.
The most intense exercise includes interval training: running or cycling
very fast to become severely short of breath, then resting
and repeating these almost maximum efforts several times in the same
workout.  Controlled interval training is now a treatment for
heart failure.  High-intensity interval training raises the good HDL
cholesterol far more than less intense exercise (Journal of
Strength and Conditioning Research, March 2009).
Intense exercise for older people is still a controversial subject, but
these new results concur with many earlier studies.  Intense
exercise is far more effective than casual exercise in
preventing and treating diabetes (Circulation, July 2008) and reducing belly
fat (Medicine & Science in Sports & Exercise [MSSE],
November 2008).   Vigorous exercise protects obese people from heart attacks
and prolongs their lives, even if they don't lose
weight (MSSE, October 2006).  Intense exercise is more effective in
preventing heart attacks than less intense exercise done more
frequently (MSSE, July 1997).  Death rate from cardiovascular disease is
lowered by high intensity activities such as jogging,
swimming, hiking, tennis and climbing stairs, but not by lower intensity
activities such as walking, bowling, sailing, golf and
dancing (Heart, May 2003).  Paul Thompson, of the University of California
at Berkeley, showed that the faster aged runners run, the
lower their blood pressure, cholesterol, and blood sugar levels (Medicine
and Science in Sports and Exercise,
October 2008).
**  Slow Heart Rate Good
A slow pulse rate in athletes usually means a strong heart, but in
non-athletes, it can mean heart damage.
Athletes often have pulse rates below 60 because their hearts are strong
enough to pump large amounts of blood with each beat and
therefore don't have to beat as often.
But non-athletes with slow heart rates often have damage to their electric
conduction system. An electric impulse starts in the
upper part of the heart and travels along nerves down the heart, causing the
heart to contract and squeeze blood from its chambers
to your body. If the nerves in the heart are damaged, electric impulses can
be blocked and the heart can miss beats. This is called
heart block and is a sign of heart damage. If you are an athlete with a slow
heart rate, you are probably healthy, but if you do not
exercise and have a pulse rate below 60, check with your doctor.
**  Exercise for Osteoarthritis
When you complain that your knees hurt, your doctor tries to find a cause.
If he finds nothing, he tells you that you have
osteoarthritis.
We don't have the foggiest idea what causes osteoarthritis and no effective
treatment except pain medicines. A study from the
Medical College of Georgia shows that strengthening leg muscles helps to
control pain in osteoarthritic knees. Isometric and
range-of-motion strength programs help to control pain and increase range of
motion in people who have osteoarthritis. The patients
had less pain on moving their knees and were able to perform motor tasks
faster.
The knee is two bones held together by four bands called ligaments. The ends
of bones are protected by thick gristle called
cartilage. Osteoarthritis damages cartilage so it does not fit properly,
making the knees unstable. Strengthening the muscles around
the joint stabilizes the knee to allow less movement at the joint,
increasing function and decreasing pain.
More on treatment of arthritis; exercises for arthritis
The effect of dynamic versus isometric resistance training on pain and
functioning among adults with osteoarthritis of the knee.
Archives of Physical Medicine and Rehabilitation, 2002, Vol 83, Iss 9, pp
1187-1195. R Topp, S Woolley, J Hornyak, S Khuder, B
Kahaleh. Topp R, Med Coll Georgia, Sch Nursing, 977 St Sebastian Way,
Augusta,GA 30912 USA.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com


12. Hamstring Stretches to help the Lower Back:
Effective hamstring stretches and hamstring injury treatment is vital to the
overall health and condition of the lower back muscles
and to relieving lower back pain.
The lower part of the spine, or the lumbar region, is the region where most
people experience back pain. This part of the back
carries the weight of the body and the muscles are prone to strain.
Hamstring & Spine Anatomy
The diagram to the right (see link below) illustrates the vertebrae of the
spine. Notice the 'S' shape of the spine, which I refer
to later
The lower back is acted upon by any of the muscles connected to the lower
torso. For example, the abdominal muscles play a leading
part in keeping the lower spine straight and any back exercise program must
strengthen the abdominals.
The subject of this article, however, is stretching the back of the legs, or
hamstring muscles, and how that helps prevent or help
treat lower back pain.
It might not seem obviously necessary to stretch your legs in order to help
your back, but let me explain why this is so.
The hamstring group of muscles, located at the back of the upper leg, are
actually a group of three separate muscles. The top of
these muscles are attached to the lower part of the pelvis, and the bottom
of the hamstring muscles are attached to the lower leg
bone just below the knee joint. The technical or anatomical names for the
three hamstring muscles are semimembranosus,
semitendinosus and biceps femoris.
More...from the stretching Handbook at:
http://www.thestretchinghandbook.com/archives/hamstring-stretches.php


13. This Week in Running:
10 Years Ago-  Libby Johnson-Hickman won the USA 10,000m title over
Anne-Marie Lauck and Deena
                Drossin-Kastor, clocking 31:41.33 to 31:43.50 and 32:00.72
respectively.  Adam
                Goucher won the 5000m title in 13:25.59, defeating Robert
Kennedy and Dan Browne
                who clocked in at 13:26.85 and 13:36.64 respectively.  Alan
Culpepper won the
                men's 10,000m in 28:22.46, leading Brad Hauser and Abdihakim
Abdirahman who finished
                in 28:24.32 and 28:28.26 respectively.  And finally, Regina
Jacobs won the women's
                5000m title with a 15:24.80.  Cheri Kenah and Elva Dryer
rounded out the top three
                with 15:26.60 and 15:27.26 respectively.  The venue was
Eugene OR/USA, as it was
                again for 2009.
20 Years Ago-  Lynn Williams (CAN) won the L'Eggs Mini-Marathon (NY/USA)
10K, defeating Yekaterina
                Khramenkova (BLR) by 14 seconds, 32:09 to 32:23.  Aurora
Cunha (POR) was 3rd in
                32:28 while Judi St Hilaire was the first USA with 33:07 in
4th.
30 Years Ago-  Herb Lindsay (USA) won the Cascade Run-Off (OR/USA) 15K in
44:17.  Hiroshi Yuge (JPN)
                was 2nd in 44:28 while Kirk Pfeffer (USA) was 3rd in 44:44.
Joan Benoit-Samuelson
                (USA) won the women's race in 51:27.5 with Cathie Twomey
(USA) and Jody Parker (USA)
                following in 53:25 and 53:36 respectively.
40 Years Ago-  Jack Bacheler won the USA 6 mile title with a 28:12.2.  Juan
Martinez (MEX) was 2nd
                in 28:12.6 while Ken Moore (USA) was 3rd in 28:46.4.  Olympic
marathon gold medalist-
                to-be Frank Shorter (USA) was 4th in 28:52.0.
50 Years Ago-  Stanislaw Ozog (POL) defeated a pair of Soviets at the Soviet
Union vs Poland
                meeting held in Warsaw POL.  His time was 29:36.6, well ahead
of Nikolay Pudov at
                30:08.6 and Yevgeniy Zhukov at 30:23.6.  Soviet Pyotr
Bolitnikov returned the favor
                by winning the 5000m in 13:57.4 with Poles Kazimierz Zimny
and Marian Jochman taking
                2-3 with 14:01.4 and 14:01.8 respectively.
60 Years Ago-  Fred Wilt won the USA 5000m title over steepler Horace
Ashenfelter, 14:49.3 to 14:56.0.
70 Years Ago-  Pat Dengis (USA) defeated Don Heinicke (USA) by 14 minutes at
a marathon in Baltimore
                MD/USA.  Dengis finished in 2:44:30.8 with Heinicke at
2:58:30.
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.


14. 10 Tips For Your Recovery Day:
By LifeSport Coaches Paul Regensburg & Lance Watson
Every good triathlon training program will have at least one or two rest
days per week to allow you to recover.  Many triathlete's
are overachievers with very active personalities and are often chronic
multi-taskers.  This can often lead to a feeling of guilt
when not training or being active. This is further complicated by the sheer
time that is required to train for multi-sport placing a
squeeze on time for other life activities including work, family, house
work, etc.
When we see a triathlete that never takes a day off it is usually not too
long until the athlete finds themselves over-trained,
injured, sick, or just plain burned out.  So, now that you have decided to
take the recovery day or two, what to do?  Maybe you
should play soccer or go hiking.  No!  A recovery day is for the body to
rest not to cross train!  Take it easy, relax, and
remember.
Your body only gets faster and stronger when you recover!
Here are some suggestions on what to do on your recovery day.
1.      Sit on the couch with your feet elevated - the couch is a good
thing! Elevation assists the lymphatic system to drain
inflammation. Watch movies or play video games.
More...from LifeSport at:
http://www.lifesportcoaching.com/RecoveryTips.php


15. Digest Briefs:
**  R.A.C.E. Formula for Hydration .By Gatorade Sports Science Institute
To help triathletes stay properly hydrated leading up to and throughout race
day, the Gatorade Sports Science Institute recommends
utilizing the R.A.C.E. formula for hydration:
.Replace Fluid Losses. It's important for athletes to minimize dehydration
(weight loss during exercise).  Triathletes should try to
prevent a loss of more than 1% to 2% of their body weight (e.g., a 150-lb
athlete should not lose more than 1.5 to 3 pounds per
race). By weighing yourself before and after training runs under various
environmental conditions, you can develop a good sense of
your fluid replacement needs on race day and make adjustments based on the
weather that day.
.Avoid Over-Drinking. Over-drinking (weight gain during exercise) can
increase the risk of hyponatremia, a rare but dangerous
condition that has been associated with excessive fluid intake and to some
extent the loss of sodium in the sweat.1 While the sodium
in Gatorade can reduce the risk of hyponatremia during the marathon, the
risk still exists if too much of any fluid is consumed.
Replace fluids based on weight loss, not guessing.
.Check Your Urine. If it's light yellow (like lemonade) that's usually a
sign of good hydration. Crystal-clear urine often indicates
over-hydration and the need to cut back. Dark urine (like the color of apple
juice) may signal dehydration and the need to drink
more.
.Eat a Salty Diet. If you are a heavy sweater or if you finish workouts with
your skin and clothes caked with white residue, your
diet should contain enough salt to replace those losses. Salting your food
to taste is encouraged; during training runs and on race
day, favor salty carbohydrate snacks and sports drinks over water to help
replace the sodium lost in sweat.
1 Montain, S, SN Cheuvront, and MN Sawka.  Exercise associated hyponatremia:
quantitative analysis to understand the aetiology. Br J
Sports Med 40:98-106, 2006.
Gatorade is a gold partner of USA Triathlon. For more information go to
www.enduranceformula.com
**  Mid-Season Transition by Coach Jim Vance
Athletes are nearing the mid-point of their season, and it is common to have
a high-priority race at this time, which will require a
peak and taper. With such a big event happening, it is important to give the
mind and body a brief break afterward. This downtime is
commonly referred to as a "transition" period, because athletes transition
from a peak, to the next phase of training.
The length and specifics of this transition will vary based on the fatigue
brought about the event. If it is a long or
ultra-endurance, then a longer, more relaxed break from training is
required.
Athletes should engage in activities which are enjoyable, but are not
necessarily structured, or even the same sport they have been
training. This allows the body to recover and makes the return to training
easier; especially if there have been any injuries the
athlete has had to deal with in the lead-up to the peak.
Another benefit which is often overlooked is the mental recharge athletes
can get from this downtime. It provides an opportunity for
athletes to focus on things which may have been put on the backburner, such
as family time or even household projects.
Take advantage of the opportunity to get healthy and recharge, to make the
second half of the season even better than the first!
Best of luck!
TrainingBible Coaching, Questions or comments can be sent to
mailto:jvance@.... You can also follow his writings and
training advice at his coaching blog, www.CoachVance.blogspot.com



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

July 3, 2009:
ExxonMobil Bislett Games - Oslo, Norway

July 4-26, 2009:
Tour de France

July 4, 2009:
Atlanta Journal-Constitution Peachtree Road Race 10K - Atlanta, GA
USA Men's Championship

Free to Run 4 Miles on the 4th - St. Paul, MN

Freedom Mile - Mammoth Lakes, CA

Watermelon 5K - Winter Park, FL

July 5, 2009:
Gold Coast Airport Marathon - Southport, Australia

Ironman Austria - Klagenfurt, Austria

August 15-23, 2009:
World Athletics Championships - Berlin, Germany


For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events
at:
http://www.runnersweb.com/

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Forward the Runner's Web Digest to a friend and suggest that they subscribe
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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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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.thestret
chinghandbook.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.

NEW SUBSCRIBERS:
This newsletter has been composed using Outlook set to "Text" format. The
Digest is sent via an email list at
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If you experience any delays in receiving your copy of the Digest, please
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wish to sign up for free access to sources for our
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*** END OF RUNNER'S AND TRIATHLETE'S WEB DIGEST...***

From: De Soto Sport [mailto:contact@...]
Sent: Saturday, July 04, 2009 7:55 AM
To: matluebbers@...
Subject: More Stuff on Sale from De Soto




   <http://i3.cmail3.com/ei/y/95/233/FD4/075938/squarelogo.jpg>

De Soto Preferred Customer News #65
July 3, 2009

www.desotosport.com
<http://desotosporttriathlonclothingcompanyinc.cmail3.com/t/y/l/klklkk/tkmljuj/r\
>


   <http://i4.cmail3.com/ei/y/95/233/FD4/075938/header.jpg>





In this issue: More stuff on sale!


*         De Soto Limited Edition Jersey #4 Now Here


*         On sale 25% off


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<http://desotosporttriathlonclothingcompanyinc.cmail3.com/t/y/l/klklkk/tkmljuj/j\
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<http://desotosporttriathlonclothingcompanyinc.cmail3.com/t/y/l/klklkk/tkmljuj/d\
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<http://desotosporttriathlonclothingcompanyinc.cmail3.com/t/y/l/klklkk/tkmljuj/h\
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<http://desotosporttriathlonclothingcompanyinc.cmail3.com/t/y/l/klklkk/tkmljuj/k\
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<http://desotosporttriathlonclothingcompanyinc.cmail3.com/t/y/l/klklkk/tkmljuj/u\
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<http://desotosporttriathlonclothingcompanyinc.cmail3.com/t/y/l/klklkk/tkmljuj/a\
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<http://desotosporttriathlonclothingcompanyinc.cmail3.com/t/y/o/klklkk/tkmljuj/o\
.gif>



[Non-text portions of this message have been removed]

Applications for both of these events are available at off-base bike shops; I
saw some at the public pool near Sunset beach, too.

Entry Deadline: 12 August

6 Sep 2009 Yanbaru (Okuma). Distances range from 50m swim/2km bike/500m run for
1st/2nd grade students through 750m swim/20km bike/5km run for grown ups.

13 Sep 2009 Yomitan is for 1st grade through 6th grade students, distances from
50m swim/2km bike/500m run for 1st graders through 25m swim/8km bike/1.5 km run
for 6th graders.

There is no website listed on the application, but their is an email contact:
chulashima_sp @ yahoo.co.jp and a phone: 090-1347-5885 (call betweeen 1000-1800)

Training Bible Newsletter - July 2009
________________________________________

*Upcoming Camps & Clinics*

Spring thru Fall Running Group
5K - Marathon, Triathlon
Anywhere USA & Geneva, IL
April - October, 2009

<http://www.active.com/page/Event_Details.htm?event_id=1725707&assetId=1BEC80CC-\
8691-4B2B-8A65-BE2DE1C6E237>

Triathlon Training Camp
Triathlon
Mallorca, Spain
March 19-26, 2010

<http://www.sportstoursinternational.co.uk/triathlon/joe-friel-triathlon-trainin\
g-camp-19th-26th-mar-2010>

________________________________________

*TrainingBible Upcoming Events*

Majorca, Spain Training Camp
TrainingBible Coaching and Sports Tours International have teamed up to offer
long-course triathletes the opportunity to go on a one week camp. The Camp will
take place at Club Pollentia in beautiful sunny Majorca, Spain from March 19-26,
2010. This camp is a perfect way to sharpen your skills or increase your
knowledge. It will offer you a unique opportunity to learn from TrainingBible
coaches; enabling you to enrich your training process. My team and I will be
there to answer any training question or help with any specific skill or drill
needed. To find out more information or to sign up for the camp, go to the
Sports Tours International website.

Our Current Schedule on the Camps & Clinics that TrainingBible will have this
year is listed on the TrainingBible website. I am confident you will find an
event that fits your schedule and skill set.

<http://www.trainingbible.com/currentSchedule.aspx>
________________________________________

*Mid-Season Transition by Coach Jim Vance *

Athletes are nearing the mid-point of their season, and it is common to have a
high-priority race at this time, which will require a peak and taper. With such
a big event happening, it is important to give the mind and body a brief break
afterward. This downtime is commonly referred to as a "transition" period,
because athletes transition from a peak, to the next phase of training.

The length and specifics of this transition will vary based on the fatigue
brought about the event. If it is a long or ultra-endurance, then a longer, more
relaxed break from training is required.

Athletes should engage in activities which are enjoyable, but are not
necessarily structured, or even the same sport they have been training. This
allows the body to recover and makes the return to training easier; especially
if there have been any injuries the athlete has had to deal with in the lead-up
to the peak.

Another benefit which is often overlooked is the mental recharge athletes can
get from this downtime. It provides an opportunity for athletes to focus on
things which may have been put on the backburner, such as family time or even
household projects.

Take advantage of the opportunity to get healthy and recharge, to make the
second half of the season even better than the first! Best of luck!

TrainingBible Coaching, Questions or comments can be sent to
jvance@.... You can also follow his writings and training advice
at his coaching blog, CoachVance.blogspot.com

<http://coachvance.blogspot.com/>
________________________________________

*Build Period Specificity by Joe Friel*

As you start the Build period of training following a successful Base period
your training intensity and duration should become more like the event for which
you are training. The Base period is not nearly so specific to the demands of
racing. In the Base period there is even a lot of similarity between what a road
cyclist and an Ironman triathlete do in training. But by the Build period the
training for these two sports is considerably different since the demands of the
races have little in common. Let's examine this more closely with some examples
from these two sports.

Chart 1: <http://www.trainingbible.com/emails/images/bppd1.gif>

Here you see the bicycle power distributions by zones from the Base period for a
competitive road cyclist and an Ironman triathlete. Each zone is labeled with
its percentage of the total training time during the Base period. Both are very
successful age-group athletes I coach and both Base charts are from their 2009
winter training. The power zones on these charts follow the Coggan system
commonly used in WKO+ software. I've renamed the zones as follows:

Zone 1. AR – Active Recovery. Less than 56% of Functional Threshold power (FTP).
FTP is similar to the lactate threshold intensity discussed in my books.

Zone 2. E – Endurance. 56-75% of FTP. Used for aerobic endurance training. The
intensity at which an Ironman Triathlon is typically raced.

Zone 3. TE – Tempo. 76-90% of FTP. A moderately hard effort. Equivalent to half
iron racing intensity and also to riding in a fast moving pack in a road race.

Zone 4. TH – Threshold. 91-105% of FTP. A hard effort sustainable for roughly an
hour. At 100% of FTP you are riding at CP60 – the critical power you could
maintain for 60 minutes. This is the intensity at which you begin to redline.

Zone 5. VM – VO2max. 106-120% of FTP. The upper end of this zone is sustainable
for about 6 minutes depending on how anaerobically fit you are. This intensity
often determines the outcomes of bike road races on hills, when there are
breakaways, and in cross winds.

Zone 6. AC – Anaerobic Capacity. Greater than 120% of FTP. Again, this intensity
is common in road racing, but is never a factor in non-drafting triathlons.

While there are obvious small differences, if we simply look at how much
training was done in the three lowest zones (1-AR, 2-E, 3-TE) we find that the
cyclist spent 88.5% of his Base period intensity there and the triathlete 91.3%.
And, conversely, the cyclist trained for 11.5% of his Base in the three upper
zones (4-TH, 5-VM, 6-AC) with the triathlete getting 8.7% of training time
there. Again, there is not a lot of difference in the intensity spread even
though the sports are so drastically different.

Chart 2: <http://www.trainingbible.com/emails/images/bppd2.gif>

But in these Build period charts you see a rather significant shift in training
intensities from those of the Base. In the cyclist's chart two things are
obvious: He increased his upper zones training time by half, and he increased
his zone 1 (AR) time by about half also. The greater intensity appears to have
required more active recovery time. I usually see a very similar shift for road
cyclists as they move into the Build period. They simply need to rest more
because of the more stressful, redline workouts. Notice also that the cyclist's
zone 3 (TE) time decreased by nearly a third from the Base period. This is often
referred to as "No Man's Land" by coaches and athletes. Build is the seasonal
period when that moniker is best applied. There is a lot of value to zone 3
training in the early Base period for road cyclists.

The Build period shift in training intensities from the higher zones to the
lower was less pronounced for the triathlete. He went from 8.7% in the three
upper zones in Base to 8.4% in Build. Not much. The most obvious shift here was
from zone 1 (AR) in Base to zone 2 (E) in Build. AR decreased by nearly a third
while E increased by about the same amount. What this tells us is that training
in zone 2, while necessary for success in an Ironman Triathlon, is not nearly as
stressful as upper zone intensity training was for the cyclist.

The bottom line to all of this is that the closer you get in time to your
A-priority race, the more like the race your training must become. In road
cycling, races are determined by how one reacts when the intensity is very high.
Therefore the road cyclist's zones 4, 5 and 6 training increased significantly
in Build while he also increased his zone 1 to recover from all of the stress.
The Ironman triathlete's intensity shifted from zone 1 to zone 2 since his race
at that distance will be raced mostly in upper zone 2 with short bouts in zone 3
on hills.

The question you must ask yourself at this time of the season is, "Am I making
my workouts increasingly like my next A-priority race?" With all of the
technology we now have available you can measure this quite accurately. But even
without training gizmos you should be able to gauge how your effort is being
distributed as the season progresses.

Read other blog entries including Ironman Race Plan and Power vs Penetrating the
Wind.

I also have a Twitter page, go to www.twitter.com/jfriel to sign up and start
receiving my tweets.

<http://www.trainingbible.com/joesblog/blog.html>
<http://www.twitter.com/jfriel>
________________________________________

*TrainingBible Coaching – Signup Today!*

Give yourself the best tools to be successful. Beginning the process with
TrainingBible Coaching is easy. Get started by filling out the Athlete Start-Up
Form online! You may also contact our Director of Coaching, Adam Zucco.

<http://www.trainingbible.com/athleteStartupForm.aspx>
<azucco@...>
________________________________________

Best Wishes,

TrainingBible Coaching | 1429 Seaton St. | Elburn, IL 60119
To edit your email address, or to stop receiving these mailings please go to the
following URL:
http://news2.trainingpeaks.com/members.aspx?Task=OO2&SI=28978&E=okinawa-multispo\
rt%40yahoogroups.com&S=2

[Non-text portions of this message have been removed]

Due to a pending power outage on Hansen, the Triathlon scheduled for 12 July
might be rescheduled. More details as they become available.




[Non-text portions of this message have been removed]

I have a limited number of 2009 applications in the Foster 50m pool office.

IF YOU CANNOT READ PARTS OF THIS, SEND ME AN E-MAIL AND I WILL MAIL IT
DIRECTLY TO YOU.



MAT



===============================



Race & Date

*  Date:   Sunday, 25 October, 2009

*  Place: Izena Island, Okinawa ken (1 hour ferry boat ride from Nakijin
port, Nago)

*  Swim:         2 km at Izena beach (1km x 2 laps)

*  Bike:          66 km ( 5 laps around Izena Island)

*  Run:           20 km ( 2 laps on inland road)

*  Total:         88Km.

*  Time cut off: 7 hours

*  Swim cut off: 1 hour 30 minutes



Race categories & Entry Fee

*  Category A: Individual (max. 600 applications) – JPY:20,000 (15-17 years
old: JPY10,000)

*  Category B: Relay (max. 50 teams) – JPY12,000/person (15-17 years old:
JPY5,000/person)



Awards

*  Category A:

*  Overall - First to third place overall male and female

*  Age-group awards – First place male and female in each age (15-19, 20-29,
30-39, 40-49, 50-59, 60-69, 70+)

*  Special awards: The 88th finisher and the first native Okinawa finisher

*  Category B:

*  First to third place teams



Application Deadline & Method

*  Application deadline:  31 July 2009

*  Method: Wire transfer via Japanese Post Office (use original form in the
Japanese flyer)



Entry Acceptance

* Entry approval (or disapproval) will be mailed to the registered mailing
address from 1 August 2009.

* This approval notification postcard will be required at the race check-in
on Izena.



Eligibility

* Any healthy man or woman, of any nationality, over 15 years old, with
enough experience and confidence to complete the race.

* Applicants under 18 need consent of parents or guardians.



Prohibition Of Transfer Of Rights To Participate

* It is prohibited to transfer your rights to participate to another person.


* If it becomes apparent that a non-approved person has participated under
an approved person's name/team, then that person's results will not be
recognized.



Advisories To Participants

*  In the event of an accident during the race, a change in course rules and
course routes may be announced.

*  Relay team members are allowed to be changed, if a written notice arrives
to the race office by 29 August 2009. However, the athletes’ list that has
already printed will not be reprinted because of the change.

*  Please be sure to attend pre-race briefing for important information.



Race Organizers & Sponsors

* Izena 88 Triathlon Executive Committee

* Izena Village

* Okinawa Times Co.

* Izena 88 Triathlon Executive Committee, Izena Village, Izena Village
Council. Izena Board of Education, Izena Chamber of Commerce

* Race Office

*  Izena 88 Triathlon Executive Committee, 1385 Nakada Izena-Son, Okinawa

*  http://www1.ocn.ne.jp/~izena88/english/english.html
The 22nd Izena 88 Triathlon Schedule

Friday, 23 October 2009

11:30-12:00, 16:30-17:00 Welcome performance at ferry arrival

11:30-14:00, 16:30-18:00 Registration at Gymnasium (Near the ferry port)

18:00-19:00  Japanese race briefing  (at Gymnasium)

Saturday, 24 October 2009

11:30-12:00, 16:30-17:00 Welcome performance at ferry arrival

11:30-14:00, 16:30-18:00 Registration at Gymnasium (Near the ferry port)

15:00 - 17:00 Race course bus tour in Japanese (leaving in front of the
Gymnasium)

16:45 - 18:00 English race brief foreign athletes (at Gymnasium)

18:00 - 19:00  Japanese race briefing  (at Gymnasium)

Sunday, 25 October 2009

07:00 Check-in, medical clearance form , body marking, chip pick-up, (at
Swim start)

10:10 Safety praying ceremony

10:30 Opening ceremony

11:00 Race start (High tide:12:04)

18:00 Race finish

19:00 Awards, closing ceremony, and triathlon party at Gymnasium

Monday, 26 October 2009

Certificate pick-up (Ferry terminal)







Contract of Participation




I, as a participant in the 2009 22nd Izena 88 Triathlon (October 25, 2009,
henceforth referred as The Triathlon), swear to the following articles.



Duty to Observe the Rules and Regulations

As the Triathlon makes use of public roadways, facilities, and coastal areas
etc., I promise to observe the general traffic laws as well as all the
guidelines, rules and regulations put forward by the sponsors of the
Triathlon (henceforth written as the Sponsors.) I also promise to watch out
for my own safety and health.



If, within the week of the Triathlon, I notice any abnormality or sickness,
I promise to withdraw my right to participate in the Triathlon.



Understanding of the Nature of Competition, and Responsibility of
Self-Management

I, with experience of triathlon competition or related sports, recognize
that competition consists of a combination of sports conducted in different
environments which subject the physical condition of athletes to sudden and
drastic changes. Furthermore, because the course of the triathlon is set up
in an unstable outdoor environment over a very wide area, I fully understand
that obstacles to first aid/or rescue in emergency situation is highly
possible.



I am at present, in good health and I do not foresee any health problems of
any kind while participating in the triathlon. In addition, I have had a
complete physical examination by a practicing medical doctor and been
pronounced in good health within the last year.



I swear to report any allergies, unusual physical conditions, or religious
or philosophical beliefs that would affect any medical treatment given to me
directly to Medical Division of the Triathlon in writing print to
competition. I agree to furnish the Triathlon Office with papers documenting
a recent physical examination, including an electrocardiogram and stress
test if am asked.



Removal from Competition and the Handling of Emergency Situations

I, if judged by the Sponsors and marshals of the competition to be a
hindrance to the continuation of the Triathlon, will accept orders for my
removal from competition. If I am injured, involved in an accident, or
suddenly fall ill, I will accept the measures taken by the Sponsors and /or
doctors. I will raise no objections to any emergency measures taken, and
will not protest any results of the said emergency measures.



Exemption from Responsibility for Accident or Death of the Sponsor of the
Triathlon

I will not hold the Triathlon, or it's Sponsor responsible in any way what
so ever in the event that I am injured or killed during the Triathlon or any
of its incidental events. I consent that any compensation due to accident or
injury be paid to me within the guideline of the Triathlon accident
insurance policy. Hence I swear that there will be absolutely no legal
action and/or demands for compensation of any kind from myself, my
benefactors, my next of kin, my relatives, the manager of my estate, or the
executor of my last will and testament.



Exemption from Responsibility for "Acts of God" of the Sponsor of the
Triathlon

I swear that I will make absolutely no demands relating to compensation for
fees necessary for the participation in the Triathlon, or hold the Sponsor
liable for the loss or damage of any implements for the cancellation of the
triathlon or any change in the events therein; due to any changes in the
environment which are not hospitable to competition.



Public and Commercial use of Images and Data connected with the Triathlon
and Triathletes

I consent that the use of my image, and personal data such as name, age,
address, and athletic history, etc., in all Triathlon publications, news
reports, and informational media with the understanding that they may be
used publicly and commercially by organizations with affiliations to the
Sponsor.



Bystanders Consent and Exclusive Jurisdiction

I, my family, my relatives, and/or my legal guardians approve of the
contents of the Triathlon based upon this contract. I, my family, my
relatives, and/or my legal guardians consent to my participation in the
Triathlon. If law case arises related to Triathlon, primary exclusive
jurisdiction shall be " Naha Local Court" and in conformity with Japanese
Laws.





[Non-text portions of this message have been removed]

The Foster 50m pool will be open as of 1100 on Wednesday 1 July.
====================================

Swim Team Schedule:
Wed 1 Jul
1700-1830 Masters

Thu 2 Jul
0500-0630 Masters
0800-1030 Youth (buses will be operating)
1700-1830 Masters

Fri 3 Jul
No practice, Holiday
Pool Open 1100-1900

Sat 4 Jul
Pool Open 1100-1900

Sun 5 Jul
Pool Open 1300-1900

Monday - Return to regular Summer Schedule:
====================================
Foster 50 M / 645-2211
Closed Tuesdays at 1300

Recreation & Lap Swim
1300-1930 M,W,Th,F
930-2100 (Starlight Swim) Thurs
1100-1900 Sat & Holidays
1300-1900 Sun

Lap Swim
0500-0700 Tue-Fri
1100-1300 Mon-Fri

Swim Team
0800-1100 Mon-Fri
0500-0630 Tue-Fri
1700-1830 Mon-Thu

Learn to Swim
0800-1130 Mon-Fri
1700-1930 Mon-Fri

We will know the status of the Foster 50 on Wednesday 1 July 2009.

If it passes the CPMU Health test, swim team practice will resume on Thursday 2
July (early morning masters, morning youth, and evening masters). I will update
as soon as possible on Wednesday.

NOTE: Friday is a holiday, no practice; pool is open 1100-1900. We will be back
to normal swim team operations again on Monday 6 July, assuming the pool is
operating properly.

-----Original Message-----
From: Ervin, Tom [mailto:ervin@...]

Just passing along info on the 50m pool behind the Chatan Track near Sunset
Beach.

The hours are 9:30am - 9pm
- Closed on Mondays
- Closed between 12-1pm daily

Costs:
Under 12 - 100 Yen
12-15 - 150 Yen
Over 15 - 200 Yen

Phone:  936-5286

Regards,

Tom

As of 1200 on Monday 29 June 2009, a firm re-open date is not yet known for the
Foster 50m pool.

Youth practice is on hiatus until further notice. Masters practice will be held
0500-0630 at the Foster 25m pool Tuesday through Thursday this week (no practice
on 3 July, Federal Holiday).

It may be operational again by Wednesday, but still many things to be done
before that is possible, including the final step of a water quality test; the
pool is not yet ready for that test. The test takes 24 hours. If the pool passes
the test, then it will re-open.

The Aquathlon planned for the Foster 50m pool on Tuesday 30 June is canceled;
the pool will not be operational. Will try to reschedule.

Swim on,

Mat

Anyone in the race last year should be getting a form in the mail. I will also
have some extra ones, but they have not arrived yet. Will also have a translated
entry guide in a week or so. You will have to use an original form to enter the
race. You fill it out, take it to a Japanese Post Office, submit it and pay the
fees there.

ENTRY DEADLINE: 31 July 2009
RACE DATE: 25 Oct 2009

Last year's info on English: http://www1.ocn.ne.jp/~izena88/english/english.html

2km Swim
66km Bike
20km Run

Pending opening of the Foster 50m pool, the Aquathlon scheduled for Tuesday
30 June could be postponed or cancelled. Will know by late Monday.

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. Cruise To Run -2010, THE ULTIMATE RUNNERS VACATION
January 24-31 www.cruisetorun.com
Registration is open for Cruise To Run 2010. If you are interested in going
on THE ULTIMATE RUNNERS VACATION it would be wise to
book early as Cruise to Run sold out to in 2009.
As the organizers of Cruise to Run we have emphasized that we have put
together runs that we are sure everyone will enjoy. But what
makes Cruise To Run special is the runners who attend. Over 300 runners
together on a vacation doing what they love to do. How can
we go wrong?
The 2010 Cruise will leave San Juan Puerto Rico on the Caribbean Princess
and visit St. Thomas, Tortola , Antigua, St. Lucia and
Barbados. The cruise will have something for everyone, a 5k race, prediction
run, group runs, hash run and a challenging mountain
run. Also included are cocktail parties an organized swim guest speakers,
meals, and much more.
The Caribbean Princess boasts casinos, restaurants, 24 hour buffet, 4
swimming pools, hot tubs, entertainment, fully equipped gym,
and movies under the stars all for your enjoyment.
The Cruise is meant for everyone to enjoy from the serious to recreational
runner. Runs are a variety of distances and each run is
optional. With Cruise to run you will still have time to the beaches,
snorkeling, shopping and everything else the Caribbean has to
offer.
Guest speakers include Runner's World CRO Bart Yasso, eleven time Ironman
champion Lisa Bentley and marathon great Dick Beardsley.
For more information or to register visit www.cruisetorun.com

3. Road Runner Sports, the world's largest running store at:
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4. Toronto Waterfront Marathon, September 27, 2009
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5. Goodlife Fitness Toronto Marathon - October 18, 2009
Register before the end of this month for the Marathon, Half Marathon, or 5k
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8. iRun Magazine
More than a million Canadians are runners, making it this country's most
popular recreational and fitness activity. Canadians run
for exercise and we run to raise money for important causes. We run alone
and in groups. And every year, hundreds of thousands of us
participate in organized races, from fun runs to marathons, which are
growing steadily.
Until now, Canadian runners haven't had our own running magazine. But now,
there's iRun, providing a uniquely Canadian perspective
on the activity and the sport. Published six times a year, iRun educates,
informs and inspires Canadian runners.
The Team
Mark Sutcliffe, Publisher and Editor
Mark has more than 20 years of experience in the Canadian media business. An
avid runner, he has completed five marathons and 10
half-marathons. He writes a popular weekly column on running in the Ottawa
Citizen and co-hosts The Running Show every week on The
Team 1200 radio. Mark is the former Executive Editor of the Ottawa Citizen
and has also launched several publications, including the
Ottawa Business Journal, now in its second decade, and the Kitchissippi
Times, a successful community newspaper in Ottawa. His
writing has appeared across the country in daily newspapers, and magazines
like Macleans and Canadian Business.
Ray Zahab, Contributing Editor
Ray Zahab is Canada's most renowned ultramarathon runner. A former
pack-a-day smoker, Ray transformed his life by becoming a
successful long-distance runner, winning some of the world's most
challenging foot races. Beginning in November 2006, Ray and two
other runners ran across the Sahara Desert in 111 days, averaging 70
kilometres per day without a single day's rest. Ray is an
accomplished public speaker, writes regularly about running and coaches
athletes striving to achieve their own goals.
Distribution
iRun is Canada's highest-circulation and most popular running magazine. With
a total distribution of 50,000 and more than 9,000
subscribers, iRun is leading the market in the rapidly growing and highly
desirable demographic of Canadian runners.
iRun Magazine is a sponsor of Emilie's Run
http://www.irun.ca/

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

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

11. Training Peaks
The Runner's Web has partnered with Training Peaks to provide online
coaching from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald.
Sign up at:
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rsWeb

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NEW THIS WEEK:

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Special Father's Day Offer from HK Publishers
Having trouble figuring out what to get Dad for Father's Day or looking for
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their customers and fathers everywhere, Human Kinetics is offering a special
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Footlocker Specials:
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The Runner's Web has partnered with Training Peaks to provide online
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Fitzgerald.
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Watch live and webcast of Track and Field and Road races on Universal Sports
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If you feel you have something to say (related to triathlon or running) that
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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:
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* BREAKSWEAT.TV
We have partnered with Breaksweat TV to provide us with video content.
Simply Sports Media is part of a large group called Simply Media, which
operates more than 25 digital TV channels, including 6 on
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Breaksweat.tv was recently launched to provide instant access to premium
video content covering outdoor sports. The innovative
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Breaksweat TV is not a user generated website, or a broadcasting channel;
rather it is a platform used to host Breaksweat.tv's
independently produced video content, and content it obtains from key
relationships in the outdoor sports industry. By applying this
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video content that is unique, high-quality, and
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For more information and to visit other existing channels in the Simply
Media network, please visit:
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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
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http://www.runnersweb.com/running/SK_index.html

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Carmichael Training Systems at:
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* 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.
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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. Running Injuries: What you don't know about injuries can really hurt you
2. How To Maximize Benefits Of High Altitude Training
3. Cardiac events during sport on TV
The dangers of WATCHING elite sport - health checks needed!
4. This Week in Running
5. Dr. Gabe Mirkin's Fitness and Health E-Zine
6. The Truth About Hydration in the Heat
7. Evaluation Study Reveals SLEEPTRACKER® Nearly as Effective in Gathering
Specific Sleep Data as Advanced Sleep Lab Equipment
8. 5 Ways to Shed Those Last Few Pounds
9. How the Web got me ripped
From weight regimens to superstrict diets, the Internet is becoming a key
destination for workout-obsessed men who chronicle their
change from soft to shredded.
10. Running Form: Midfoot Strikers vs. the Balls of Your Feet
11. An Inspiring Woman is Remembered in the 10th Annual Ruth Rothfarb Summer
Festival at Hebrew Rehabilitation Center
12. Building Speed Before Endurance: time to turn convention on the head?
13. Atrial Fibrillation In Endurance Athletes Still Poses Problems For
Sports Cardiologists
14. Can Quercetin Improve Athletic Performance (and Protect Against Cancer)?
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
How will Lance Armstrong do in this summer's Tour de France?

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 running (athletics) movies have you seen?
Answers Percent  Votes
1  Chariots of Fire 16%
2  Golden Girl 6%
3  Marathon Man 12%
4  Prefontaine 14%
5  Personal Best 8%
6  Running Brave 10%
7  Without Limits 10%
8  St. Ralph 14%
9  The Jericho Mile 8%
10  None of the above 2%


FIVE STAR SITE OF THE MONTH: We Are Triathlon
The dedicated triathlon website that gives you the inside track on the
sport, whether you're a seasoned Ironman or limbering up for
your first race. We've got top tips from the pros, the latest interviews,
news, blogs and forums, all within a supportive community
to get behind you in your next event.
Check it out at:
http://www.wearetriathlon.co.uk/


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


BOOK/VIDEO/MOVIE OF THE MONTH: On the Wings of Mercury: The Lorraine Moller
Story (Paperback)
By Lorraine Moller
LORRAINE MOLLER is one of New Zealand's greatest women distance runners.
Four times an Olympic contender, winner of three Avon
Women's Marathons, winner of the Boston Marathon, three times the winner of
the Osaka international Ladies' Marathon, and a
Commonwealth Games medallist, she is indeed a living legend of the running
world.
After a childhood plagued with illness, Lorraine, the teenager, began
running barefoot with her father near her home in Putaruru.
She went on to win a bronze medal in the marathon at the 1992 Barcelona
Summer Olympic Games at the age of 37. She traces her
development as a world-class competitor during a time when women's distance
running was just hitting its stride. A longtime battler
for equality and professionalism in distance running, Lorraine is upfront
about her battles with officialdom, her struggles with
relationships, and the inner demons she strove to conquer.
With the roman god Mercury as her guide, Lorraine's adventures in her
pursuit of Olympic gold underscores an intense inner journey
of self-examination and personal transformation. Here is a candid, personal
story of an extraordinary life: spirited, intelligent,
insightful, and highly entertaining.
From: www.onthewingsofmercury.com.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1877361992/runnersweb/102-0182896-900
6569?v=glance&s=books
The book is also available at: http://www.lorrainemoller.com


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


THIS WEEK'S FEATURES:

1. Running Injuries: What you don't know about injuries can really hurt you:
How to avoid the most common sporting injuries
About 85 per cent of elite and recreational badminton players (!) are
injured during an average year, 65 per cent of regular runners
are hit by the injury bug, and 21 percent of walkers are afflicted (by
definition, an 'injury' is a physical problem severe enough
to force a reduction in training).
When injury rates are expressed per hour of activity, risk of injury can be
ranked by sport. Not surprisingly, such rankings show
that sports like rugby and lacrosse produce the most mayhem, with about 30
injuries per 1000 hours of activity (rates above 5 per
1000 hours are considered high). Basketball and squash are also problem
producers, with around 14 injuries per 1000 hours. Running
and high-intensity aerobic dance follow fairly closely, with 11 injuries per
1000 hours (or about one per 100 hours).
A variety of other sports are ranked below, with the number of injuries per
1000 hours of activity in parentheses ('Injuries in
Recreational Adult Fitness Activities,' The American Journal of Sports
Medicine, vol. 21 (3), pp. 461-467, 1993).
1. Alpine skiing (8)
2. Rowing machine exercise (6)
3. Treadmill walking or jogging (6)
4. Tennis (5)
5. Dancing classes (5)
6. Resistance training with weight machines (4)
7. Resistance training with free weights (4)
8. Outdoor cycling (3.5)
9. Stationary cycle exercise (2)
10. Stair climbing (2)
11. Walking (2)
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0123.htm


2. How To Maximize Benefits Of High Altitude Training:
A study by Indiana University researchers found that athletes' elevated or
heavier breathing at sea level immediately following
high-altitude training accounts for a substantial amount of the gains from
the high-altitude training. The heavy breathing is
temporary, however, said Robert Chapman, lecturer in IU's Department of
Kinesiology, and makes a case for why athletes should
consider giving themselves one week to 10 days at sea level before a major
competition.
Elite endurance athletes, such as runners, swimmers and triathletes, often
train at high altitudes for a month or more because the
body creates more red blood cells to adapt to the lower oxygen content of
the air. An increase in red blood cells can help athletes
by shuttling more oxygen to fuel muscles when they compete nearer to sea
level.
Chapman said their study, however, found that the elevated breathing
athletes experience temporarily when returning to sea level can
account for 10 percent to 20 percent of the body's increase in its ability
to consume oxygen. If athletes factor this time in before
their competition, the heavy breathing would go away and they still would
likely have the extra red blood cells, unless they wait
too long.
"It's a matter of balance," said Chapman who also heads Team Indiana Elite,
a group of professional distance runners based in
Bloomington.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/05/090531102843.htm


3. Cardiac events during sport on TV:
The dangers of WATCHING elite sport - health checks needed!
If you're reading this (or are a regular reader), then you're probably also
inclined to spend fairly large periods of time actually
watching sport (and wondering where we've been lately, but that's another
story).
Being sports fans, you probably make it a point to follow coverage of your
teams whenever possible, and live and share in the
emotions of the game. People follow sport differently, of course - some
dress up in the playing kit, scream at television sets and
referees, and feel more anxiety and stress than the players they are
supporting. Others (and I'm in this group) tend to be more
dispassionate and 'cool', watching with a more analytical eye.
Uncertainty and enjoyment
Regardless, the enjoyment comes largely from the uncertainty. In marketing
terms, sport on television is classified as an "instantly
perishable product", which is to say that the value of sport perishes
instantly once the outcome is known. Few will watch a game
with emotion and enjoyment if the result is known, though of course, there
are other reasons to watch matches over and over (game
analysis, for example).
But what if that uncertainty is also the cause of medical problems? I have
no doubt that those of you who fall into the first group
- the screamers who live and breathe every moment - have been told to calm
down or you'll damage your health.
More...from The Science of Sport at:
http://www.sportsscientists.com/2009/06/dangers-of-watching-elite-sport-heal
th.html


4. This Week in Running:
10 Years Ago-  Elena Makalova (BLR) won the Grandma's (MN/USA) Marathon over
a very deep field with
                her 2:29:13.  Albina Gallyamova (RUS) was next at 2:30:03 and
Elena Plastinina (UKR)
                back in 3rd with 2:33:27.  Runners from former Soviet
countries took the top seven
                places and 41 women went under 2:50.  Andrew Musuva (KEN) won
the men's race with a
                2:13:22, leading, in close order, Tesfaye Bekele (ETH) at
2:13:26, Fedor Ryzhov (RUS)
                at 2:13:33, and Benedict Ako (TAN) at 2:13:41.
20 Years Ago-  Tim Hacker won the USA 5000m title with a 13:39.75, defeating
Keith Brantly and
                Doug Padilla who posted 13:40.20 and 13:40.76 respectively.
Pat Porter took the
                10,000m title in 28:45.78 with Robert Kempainen 2nd in
28:50.95 and John Scherer 3rd
                in 28:58.18.  Patti-Sue Plummer won the women's 3000m title
with a 9:00.05.
30 Years Ago-  Colin Kirham (ENG) won the Sandbach (ENG) Marathon in 2:17:30
with Alexander Keith
                (SCO) 2nd in 2:17:39 and Laurence Adams (WAL) 3rd in 2:18:22.
Hugh Jones (ENG) was
                4th in 2:20:25.
40 Years Ago-  Dick Taylor (ENG) won a 10,000m in London ENG with his
28:06.6 defeating Ron Clarke
                (AUS) who clocked in at 28:21.0.  Michael Tagg (ENG) got the
3rd spot with a 28:33.8.
50 Years Ago-  Bill Dellinger won the USA 5000m title in Boulder CO (at
altitude) with a 14:47.6,
                ahead of Lewis Stieglitz at 14:48.8 and Max Truex at 14:50.2.
Laszlo Tabori (HUN)
                was 4th in 14:51.8.
60 Years Ago-  Jack Holden (ENG) won the Polytechnic (ENG) Marathon in
2:42:54.2.
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.


5. Dr. Gabe Mirkin's Fitness and Health E-Zine:
**   Protein for Muscle Recovery and Growth
Many athletes believe that they can grow larger muscles by taking protein
supplements rather than by eating protein in ordinary
foods.  However, protein powders come from food, and extracts cannot be more
efficient than the foods from which they are extracted.

All athletes train by stressing and recovering.  They take a hard workout,
damage their muscles, feel sore the next morning, and
then take easy workouts until the muscles heal and the soreness goes away.
The athlete who can recover the fastest can do the most
intense workouts.  Eating a high carbohydrate-high protein meal within a
half hour after finishing an intense workout raises insulin
levels and hastens recovery (Journal of Applied Physiology, May 2009).
Another breakthrough study reported in the same issue shows
that taking the high protein-carbohydrate meal before lifting weights does
not hasten recovery.
Carbohydrate in the meal causes a high rise in blood sugar that causes the
pancreas to release insulin. Insulin drives the protein
building blocks (amino acids) in the meal into muscle cells to hasten
healing from intense workouts. Muscles are extraordinarily
sensitive to insulin during exercise and for up to a half hour after
finishing exercise, so the fastest way to recover is to eat a
protein- and carbohydrate-rich meal during the last part of your workout or
within half an hour after you finish.
You can use either plant or animal sources of protein; both contain all of
the essential amino acids necessary for cell growth.
There is also good data that creatine loading helps muscles recover faster.
You get creatine from fish, poultry or meat, or
creatinesupplements. Your body can also make creatine from three amino acids
found in both plants and animals: methionine, arginine
and glycine. However, you get higher blood levels from supplements or animal
protein sources. We do not know if taking the larger
amounts of creatine in supplements isbetter than the amount found in meat,
poultry or seafood.
**  Dear Dr. Mirkin: How do you get enough sunlight for your body to make
vitamin D without risking skin cancer?
Try to expose a small amount of bare skin to sunlight for a few minutes
every day.  Wear a shirt and a hat.  Put sunscreen on your
face, top of the ears, neck, arms and back of the hands. If you are blond or
blue eyed, do not form pigment well, or have evidence
of sun damaged skin, you should apply sunscreen to your legs also.
* Non-melanoma skin cancer risk (basal and squamous cell skin cancers) is
increased by cumulative sun exposure over a lifetime.
* Recent data show that a single sunburn may cause a melanoma
* It appears that blond and blue-eyed people need less sun exposure to make
vitamin D. People with dark skin, or those who become
very dark when they tan need far more sun exposure to make vitamin D.
* Being overweight or past 60 markedly increases your need for vitamin D.
* Only UVB causes the skin to make vitamin D.  UVA does not cause your skin
to make vitamin D.  Most suncscreens on the market
almost completely block UVB. Window glass and clothes also block UVB.
* Frequent bathing reduces vitamin D. Your sebaceous (oil) glands make
vitamin D and secrete it onto your skin; it is then absorbed
through your skin. Frequent bathing may wash away vitamin D before it can be
absorbed.
* The following changes in your skin predict skin cancer: first a mottling
of pigment with lighter and darker spots, then the
appearance of scaly areas. When the scaly areas start to feel rough like
sandpaper, the damage is passing from the superficial skin
down into the deeper skin and may become cancerous. Check with a
dermatologist; these pre-cancers are very easy to treat.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com


6. The Truth About Hydration in the Heat:
Most articles about exercising in the heat are all about hydration. But did
you know that drink fluids during exercise in hot
weather actually does very little to prevent the body's core temperature
from rising?  It's true, and the studies prove it.
For example, a 2007 study from the University of Exeter, England, found that
fluid consumption did not prevent a rise in body
temperature or improve performance in a half-marathon running event. This
was the first study to monitor internal body temperature
continuously throughout a real race, using high-tech sensors that runners
actually ingested the night before the race, which took
place in hot and humid conditions.
Runners consumed as much or as little fluid as they wished during the race,
and there was a high degree of variability in drinking
rates. Runners replaced between 6 and 73 percent of body fluid losses over
the course of the run. Researchers found no correlation
between the amount of fluid runners consumed and their body temperature or
performance. Thus, they concluded that drinking fluid had
no effect on body temperature or performance in this context.
More...from Active.com at:
http://tinyurl.com/kps64j


7. Evaluation Study Reveals SLEEPTRACKER® Nearly as Effective in Gathering
Specific Sleep Data as Advanced Sleep Lab Equipment:
SLEEPTRACKER successfully detects moments of restlessness during sleep 91
percent of the time compared to results gathered with
sleep lab equipment
(ATLANTA, GA – February 17, 2009) — A recent evaluation study reveals that
SLEEPTRACKER®, the world’s only sleep-monitoring watch,
is nearly as effective in gathering specific sleep data as advanced sleep
laboratory equipment. When comparing SLEEPTRACKER to lab
tests, the watch successfully detects moments of restlessness during sleep
91 percent of the time.
The evaluation study was independently conducted by Douglas W. Puryear, MD,
FCCP, D. ABSM, director of Sleep Disorders Centers of
Pulmonary Associates in Midlothian, VA. The primary purpose of the study was
to compare SLEEPTRACKER with advanced sleep laboratory
equipment in the proper detection of movement events while sleeping.
“The popularity of SLEEPTRACKER had led many sleep researchers to inquire
about its ability to monitor sleep events based on
movement,” said Lee Loree, developer of SLEEPTRACKER. “This new evaluation
study only furthers what we already knew about the
product – that it is effective in measuring the movements associated with a
light sleep stage, helping thousands of people across
the globe wake up feeling more refreshed.”
Using a small accelerometer to measure certain types of lateral motion that
correlate to lighter stages of sleep, SLEEPTRACKER
continuously monitors signals from the body that indicate whether the person
is asleep or awake. It uses those times of motion to
give the user a picture of how many restless or light sleep periods they
have throughout the night. The more recorded events, the
more restless (i.e. worse) the night of sleep. The device also uses those
recorded moments to detect lighter stages of sleep within
an alarm window to wake the user at the optimal time in the morning.
A total of 18 subjects were used to collect sleep data during one night
each, during which a battery of measurements was recorded in
the lab on each subject. Movements were monitored and recorded by both
SLEEPTRACKER and the lab equipment. The sleep data was then
summarized to compare event detection between SLEEPTRACKER and the lab
equipment - considered the “gold standard” in the study.
“I was extremely interested to test SLEEPTRACKER after hearing about the
popularity of the product and how many devices had been
sold worldwide,” said Douglas W. Puryear, MD. “After compiling the results
of my evaluation study, I can say with confidence that
SLEEPTRACKER’s performance in detecting events is excellent, as compared to
state-of-the-art sleep laboratory equipment used in my
center. This is the only non-medical device I’ve ever seen that can provide
such sleep insight to consumers.”
The evaluation study concluded that, of a total of 203 total events detected
by either SLEEPTRACKER or the sleep equipment,
SLEEPTRACKER correctly recorded 176 true events, missed only 16 true events
and incorrectly reported 11 non-events. Therefore, for
every 6.52 correct positive detections, SLEEPTRACKER makes only one mistake.
In terms of positive detections only, SLEEPTRACKER
correctly detects and records 91.67 percent of 192 true events (a false
positive rate of only 8.33 percent.)
For more information on SLEEPTRACKER, please visit www.sleeptracker.com
About Innovative Sleep Solutions
Innovative Sleep Solutions, LLC is based in Atlanta, Georgia and is the
exclusive manufacturer and distributor of SLEEPTRACKER and
SLEEPTRACKER PRO. For more information, call 1-800-617-4509 or visit the
company’s Web site at www.sleeptracker.com.


8. 5 Ways to Shed Those Last Few Pounds:
If you're a serious athlete, or just one who monitors their weight
consistently, a few pounds here or there can mean a big
difference in confidence, attitude and especially performance.
Many athletes can go to the extreme by cutting out meals entirely or making
a dramatic change in diet, which can actually have a
detrimental affect on performance and, in some cases, even cause weight
gain. If the body feels it is deficient in some nutritional
areas it can horde and hold onto the things it feels it needs to conserve.
The body is a system that likes to maintain a homeostasis, and thus,
dramatic changes to diet, climate, sleeping and stress patterns
are always more taxing than if the changes were moderately introduced. With
this in mind, here are five tips for losing those last
few pounds you want to drop:
1. Try to stretch your food intake out throughout the day, rather than in
big meals where you can spike blood sugar levels. This
will keep you feeling alert more consistently, and probably not as hungry
when you do sit down for a meal.
2. Start a food log for a few days and write down what you ate and when.
Keeping track will help you see if there is a pattern of
dieting which could be improved, such as eating before bed, skipping meals,
or not getting enough calories.
More...from Active.com at:
http://tinyurl.com/oyy255


9. How the Web got me ripped:
From weight regimens to superstrict diets, the Internet is becoming a key
destination for workout-obsessed men who chronicle their
change from soft to shredded.
He was soft, but now he's shredded.
In 2003, John Stone was your typical pudgy guy: doughy arms, a beer gut and,
by his own admission, “lazy, fat and unhealthy.” But
Mr. Stone, 40, didn't just decide to get himself a gym membership.
Instead, the Florida resident launched a website, www.JohnStoneFitness.com,
to make his progress public. On the site he posted
everything from pics of himself post-workout to diet tips to his daily stats
that detailed his age, height, weight, percentage of
body fat and measurements of just about every body part imaginable. Eight
months later, Mr. Stone had dropped 55 pounds and his
percentage of body fat had gone from 30 per cent to 8 per cent. Today, his
site has 25,000 members and attracts anywhere from 8,000
to 80,000 users on any given day.
“The Internet is invaluable on the support side. Just interacting with
people who are pursuing the same goals you are and supporting
and encouraging one another, that part of it is huge,” Mr. Stone says.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/life/health/how-the-web-got-me-ripped/article
1195682/
[Note: This article might only be available until Wednesday, July 1st]


10. Running Form: Midfoot Strikers vs. the Balls of Your Feet:
There seems to be quite a debate going as to which way of running is best,
with a midfoot strike or running on the balls of your
feet. My response is that one is not necessarily better or worse than the
other because they are used for different situations. In
ChiRunning we focus on the midfoot strike as we primarily support people who
run for longer distances, meaning more than one mile.
My take on the difference between running on the balls of your feet (BOF)
and running with a midfoot strike (MFS) is that the human
body was initially designed (or evolved, depending on your belief system) to
be able to respond to the needs of the moment. Here's
an example of how it might have all started. I want you to visualize being
chased down by... OMG... a saber-toothed tiger! I think
that we'd all agree that the best way to run would be at a lively, full-on
sprint...on the BOF. That's why it's called the "fight or
flight response."
More...from Active.com at:
http://tinyurl.com/n3oahp


11. An Inspiring Woman is Remembered in the 10th Annual Ruth Rothfarb Summer
Festival at Hebrew Rehabilitation Center:
By: Christina M. Acosta
(Boston)--Ruth (Segal) Rothfarb was a testament to what true determination
and commitment can achieve at any age. As she turned 84
years old, she was running 10 miles a day and completing marathons in 5 ½
hours. At the height of her running career she held 22
world records in her age group.
She was an encouraging woman who once said, she never believed in just
sitting around having tea. Raising her family in Cambridge,
she and her husband Harry, operated a family clothing business in Cambridge
and Somerville until it was sold after Harry died. Then
at 69 years old Mrs. Rorthfarb began running and a few years later embarked
on a mission to enter competitive races. She competed in
the Boston Marathon, and the Tufts 10k among others. Her love of running and
travel brought her to long-distance races around the
world, including New Zealand, Thailand and Mexico.
Older adults today are living longer, and many find themselves in senior
care facilities as their health declines. Ruth Rothfarb
inspired older adults to remain active. As a resident at Hebrew
Rehabilitation Center, she remained a shining example of unbound
athleticism. This year marks the 10th anniversary of Hebrew SeniorLife’s
Ruth Rothfarb Summer Festival in honor of her inspiration
to all older adults and avid runners.
When Ruth died at the age of 96, her family established an endowment fund to
support Hebrew Rehabilitation Center’s Annual Summer
Fun and Fitness Festival in her honor. The festival was designed to
encourage physical activity and wellness among HRC’s residents,
but it has been remodeled to reflect HRC’s increasingly frail population.
The new model allows residents to participate without
regard to physical restrictions and to enjoy summer activities in a festive
atmosphere other than a therapeutic one.
In addition, the endowment fund established by the Rothfarb and Segal
families provides specially designed sports and exercise
equipment that is used by residents in their weekly exercise groups. The
equipment includes modified versions of tennis, bowling,
soccer and field hockey.
This years summer festival was held Thursday, June 25, featuring music by
the
Flounders, a Beach Boys/Jimmy Buffet-type band, and was attended by more
than 150 residents and employees who enjoyed music,
refreshments and game. Other festival activities planned this summer include
the Brookline First Corps Cadet Band led by Irving
Shine, The band is a 100-person band performing show tunes and patriotic
songs.
Still inspiring, Ruth’s memory lives on with the 10th annual Ruth Rothfarb
Summer Festival. Her life is proof that age does not
limit athleticism or dreams.
Hebrew SeniorLife is a non-profit, teaching affiliate of Harvard Medical
School recognized internationally as a leader in senior
health care, housing and aging research.
To learn about opportunities to donate or create an endowment fund visit
www.hebrewseniorlife.org/development
[Editor's Note: Ruth Rothfarb ran in the 1981 Avon International Marathon in
Ottawa, Ontario in 1981. I was the race director of
that event]


12. Building Speed Before Endurance: time to turn convention on the head?
The traditional training approach has been to progress speed athletes from
slower, aerobic work through to anaerobic speed work as
the season progresses. But John Shepherd argues that this methodology is
outdated and that convention should be turned on its head
Until quite recently, the prevailing methodology in sprint athlete training
has used a ‘long to short’ training approach. Basically,
for this periodisation model, the sprinter performs slower aerobic and
anaerobic work at the beginning of the training year and then
progresses to faster and faster anaerobic work as the season approaches and
in-season. Intensity is increased, training volume
reduced, and specificity of training increasing accordingly.
However, more recently a ‘short to long’ approach has become more popular.
Coaches such as Charlie Francis (see box, below) have
been at the forefront of such a shift in thinking. This approach emphasises
speed all year round. Sprint workouts, for example, take
place in what would normally be the ‘slow slog’ preliminary stages of
training, when an athlete is ‘supposedly’ building base
condition using slower conditioning methods. In the ‘short to long’
approach, the athlete trains at or near 100% effort throughout.
Advocates of this approach claim it will:
1.maximise physical speed development;
2.optimally stimulate the central nervous system (CNS);
3.reduce injuries (athletes using the conventional approach can pick up
injuries when attempting to sprint after months of much
slower work);
4.allow for more speed peaks;
5.minimise the negative effects of de-training on fast-twitch muscle fibre.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/building-speed-and-endurance


13. Atrial Fibrillation In Endurance Athletes Still Poses Problems For
Sports Cardiologists:
  The fulfilment which so many people increasingly derive from competitive
sports and endurance training comes with a real – even if
rare – twist. Because, while most people will enjoy the benefits and
pleasures of exercise, there are a few for whom regular
athletic training will increase the risk of cardiac arrhythmias and even
sudden death, especially among those in middle-age or with
pre-existing cardiac diseases.
"It's for this reason that sports medicine has focused on pre-participation
screening," says Dr Luis Mont from the Hospital Clínic
de Barcelona, Spain, "in an attempt to detect any hidden heart disease." On
the other hand, disturbances in heart rhythm,
particularly atrial fibrillation, which represent one of the major
cardiovascular reasons for hospital admission, is more common
among cyclists, marathon runners and other athletes with a long history of
endurance training.
Dr Mont reports that atrial fibrillation is more frequent in middle-aged
individuals who formerly took part in competitive sports
and continue to be active, or simply in those involved in regular endurance
training without having actually participated in
competitive sports. "So we have to look at the effects of endurance or
athletic training with a more open view," says Dr Mont.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/06/090621143221.htm


14. Can Quercetin Improve Athletic Performance (and Protect Against Cancer)?
Athletes are always looking for (legal, they hope) ways to boost
performance. They take caffeine, which has been shown to enhance
endurance, and catch up on sleep, which also seems to improve fitness. And
they often take handfuls of supplements in search of an
extra edge. A small study published this week sheds light on one popular
supplement—quercetin—which is being examined for its
potential not only to improve athletic performance but also to prevent or
treat a host of other diseases and conditions.
[Read about caffeine's role in improving performance and why sleep helps
athletes.]
Quercetin is a kind of plant pigment called a flavonoid and is found
naturally in red wine, apples, onions, and other foods. The
potential of flavonoids in general to produce health benefits has been
studied, and quercetin is no exception; it's sometimes used
to treat the symptoms of prostatitis, and it's being looked at for cancer
prevention, allergies, glucose absorption in diabetics,
childhood asthma, and the lung disease sarcoidosis. And you can buy an
energy drink, FRS, containing quercetin. But what's the
evidence behind the most common claims?
The study published this week, in the International Journal of Sports
Nutrition and Exercise Metabolism, looked at quercetin's
effects on endurance in healthy nonathletes. For seven days, 12 volunteers
received either 500 mg of quercetin dissolved in Tang or
a placebo. Their cycling performance was recorded, and then they repeated
the experiment with the other substance, serving as their
own control group. Quercetin supplementation was associated with a 13.2
percent increase in the amount of time subjects could ride
before getting too tired to continue, as well as a nearly 4 percent increase
in V02 max, a measure of aerobic fitness.
J. Mark Davis, director of the exercise biochemistry laboratory at the
University of South Carolina's department of exercise science
and author of the new study, says quercetin may aid performance through its
anti-inflammatory properties or because it increases the
number and function of mitochondria, the energy-producing factories found in
cells. It may also provide a caffeinelike boost to the
central nervous system. Davis suspects quercetin is similar to resveratrol,
another plant-derived chemical that's gotten much
attention for its beneficial effects in animal studies. (Results of the
study will need to be replicated to be confirmed.)
More...from US News at:
http://health.usnews.com/blogs/on-fitness/2009/06/25/can-quercetin-improve-a
thletic-performance-and-protect-against-cancer.html


15. Digest Briefs:
**  Triathlon Coaching Tip from Mark Hudon
This edition of the Virtual Race Kit is brought to you by Mark Hudon at GP
Wealth Management. As an Ironman Triathlete, Mark has
learned what it takes to succeed through great physical, mental and
emotional challenges. Mark has offered some tips for our
readers:
“Whether you're planning to meet your financial goals or your triathlon
racing goals, a little extra mental preparation & relaxation
can go along way. Race morning can be a very overwhelming experience as you
prepare for the start of the race. Here are a few tips
that I have found very helpful in my 10 years of racing experience:
Find your age group area for your bike & immediately go to rack your bike.
Then make a mental note of where your bike is. Have you
ever parked your car in a big lot & then spent 10 minutes trying to find
it...This will help you cut down on those dreaded
transition delays.
Spend a few minutes alone just relaxing. You can go for a light jog to warm
up your muscles-the idea here is to relax & release most
of those butterflies.
About 15-20 minutes before your wave is set to start go down to the water
(wearing your wetsuit) & go for a very light, very brief
swim. I've found this to be very helpful in relaxing me physically &
mentally.
Be sure to find a few friendly & familiar faces & pass along words of
encouragement. Remember this is supposed to be fun.
Mentally detach yourself from any expected outcome & “see” yourself having a
successful & very enjoyable race.
Go fast...kick Ass.
To learn more about Mark Hudon and GP Wealth Management visit his website
at:
http://markhudon.gpwealth.ca/


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

June 25-28, 2009:
Canadian Track and Field Championships and Worlds Trials - Toronto, ON

USA Outdoor Track & Field Championships, Eugene, OR
Qualifier for 2009 World Championships in Berlin, August 15-23

June 27, 2009:
Hyde Park Blast 4 Mile - Cincinnati, OH

(Inaugural) Rock 'n' Roll Seattle Marathon - Seattle, WA

June 28, 2009:
Cranmore Hill Climb - North Conway, NH
USA Mountain Running Championships

New Balance Baltimore Women's Classic 5K - Baltimore, MD

Ironman France - Nice, France

Scotiabank Vancouver Half Marathon - Vancouver, CAN

August 15-23, 2009:
World Athletics Championships - Berlin, Germany

For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events
at:
http://www.runnersweb.com/

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Have a good week of training and/or racing.

Ken

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
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http://www.OACRacingTeam.com
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teams, clinics and fund raising programs for Canada's Olympic athletes.

Puma
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Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
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ShoeWallet.com has set out on a mission to enable people to easily carry ID
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who is out on the roads or trails needs a convenient place to carry this
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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
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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 Handbook:
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chinghandbook.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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Foster 50 is being filled with water via hoses. Electricity is working, but
when the power went out and the water drained, the set-up intended to keep
the pump motor dry didn't. The motor is in the shop drying, that will
further delay things. We will have AM Masters at the Foster 25 starting
Tuesday, we probably won't have the aquathlon. I'll be brainstorming some
other practice ideas in the Aquatics office on Monday.

JUNE 2009

IN THIS ISSUE:

You Don't Have to Be a Pro to Have Fast Transitions

Tri Doc Advice: Beating Sports Injuries Without Losing Fitness

The Real Skinny on Aerodynamics

How to Put Together a Great Triathlon: FAQs for Race Directors

How Do Race Directors Measure Course Distances?

Increase Your Running Times Through Proper Shoe Fit

Beginner's Corner: Newbie Meetings

Triathlete Spotlight

Vacationing With A Bike

Taboo Topics for Triathletes: What's the Big Deal About Having "A Proper
Bike Fit?"

Tri Lingo: Plyometrics

Now That's a Triathlete!

Max's Featured Race of the Month

Great Training Songs

Max Praise

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TABOO TOPICS FOR TRIATHLETES

What's the big deal about having a "proper bike fit?"

You contact your bike in 3 areas. Your handlebars, your pedals and your
seat. The positions of these 3 contacts relative to each other will
determine your comfort and efficiency on your bike. There is a trade off
though and a bike that fits you well for fast acceleration will not handle
as well as another bike set-up differently.

Max recommends that before shopping for a bike; you visit a shop which
offers the "fit kit" package. Have them measure you and calculate the
dimensions of the bike fit you need. Not only should they tell you what
size frame, but how long the top tube should be, the handlebar width, crank
length, chainstays, etc. relative to the type and distances you'll be
riding. All these little things add up. Don't settle for less. You like
wearing the proper size clothing and your bike is no different!

TRI LINGO

Plyometrics

Plyometrics is a type of exercise training designed to produce fast,
powerful movements, and improve the functions of the nervous system.
Plyometric movements, in which a muscle is loaded and then contracted in
rapid sequence, use the strength, elasticity and innervation of muscle and
surrounding tissues to jump higher and run faster. Plyometrics is used to
increase the speed or force of muscular contractions.

These are Great exercises for reducing your chance of  a tri-injury and
building your  strength and speed.

NOW THAT'S A TRIATHLETE!

In the Transition Area 30-minutes prior to race start...

"I could use some help filling up my tires please.  Just fill them up til
they're hard and that would be great."

YOU DON'T HAVE TO BE A PRO TO HAVE FAST TRANSITIONS

Happy with your training and race segment progress but want faster
transitions? Follow these easy-to-do tips:

Age Grouper looking for faster times:

Know the transition area – run in, bike exit, bike mount & dismount
spots, run exit and precisely where your T-area spot is located relative to
all the above.

Swim exit – let the zipper pulley string hang free so you easily grab it
exiting the swim.  Pull it down along with the top ½ of your wetsuit prior
to taking your goggles and cap off, i.e. so your hands are free to do that.

Feet rinse – use a plastic basin or quick water bottle squirt so your
feet are free from sand.

Organized bike gear – rest your helmet on your handlebars or aero bars
with straps open facing you so you don’t have to turn it around.  Have
your sunglasses open in your helmet.  Put your sunglasses on before your
helmet.  Have your bike in the right gear for exiting the T-area, e.g. it
should in the small chain ring if you’re climbing a hill right away.

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Don’t drink in the T-area – you can drink on the bike very shortly and
it saves time.

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Socks and Run Gear – have your socks rolled down already and inside your
bike or run shoes.    This lets you slip them on more quickly.  Use elastic
shoelaces (e.g. Yahtzee) on your sneakers so with one pull you’re off.

Age Grouper looking to finish Top 10:

All of the above plus:

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Bike shoe management – have them on your pedals in the T-area (no
socks).  Make sure the straps are opened and not grabbing the chain rings.
Put the cranks on a 9 o’clock position so your shoes won’t hit the
ground, or even better, use rubber bands to secure the shoes on the
position.

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Flying mount – run your bike past the mount line, lean it towards you a
little and hop on the seat.  Practice this pre-race day on a grass field
for obvious reasons.  Step on top of the shoes and then holding the front
of each shoe, slip your foot into the shoe and fasten the Velcro.

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Cowboy/girl dismount – with about 100 yds. or so from the dismount line,
slip your feet out of the shoes and rest them on the top.  With about
25yds. left, take your right leg over the frame and ride the rest of the
way with it behind your left foot – sidesaddle.  Step down with your
right foot and then left as you run your bike to the T-area.

THE REAL SKINNY ON AERODYNAMICS

It’s not just being strong that makes you a good cyclist.

(extracted from MIT published Wind Tunnel research – not triathlete
heresay)

Can you pass the following aero-test?

- What produces more drag – your wheels or your helmet?
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True or False – 75% of how fast you go is determined by your body
positioning?

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Does water bottle placement drastically affect aerodynamics?

Here are the answers to these questions and some additional rules of thumb
for all triathletes.  Here’s how to increase bike speed without spending
big bucks.

Want to increase your bike speed and spend money wisely?

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- Any speed above 12 MPH makes it worth being in an aero position on aero
bars
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- A nonaero helmet creates 4x the drag of a nonaero wheelset
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- Roughly 2/3 of drag is created by the cyclist
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- Cable routing actually affects aerodynamics materially
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- A water bottle on your seat tube is much more aero than one on your down
tube
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- Making your race number fit flatter drastically affects aerodynamics
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- Your bike accounts for about 15-25% of your overall drag

The MIT ranking of value in terms of cost/second saved for practical
triathletes is:

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Detailed factors, e.g. cable routing, race #, etc.

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Helmet

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Position

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Frame

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Wheels

Note - the water bottle shape was actually considered 2^nd most important
but was tested using a MIT custom designed one not available to the public.

There are trade-offs though, between body positioning aerodynamics and
power output efficiency.  It’s not effective if you are super aerodynamic
but losing lots of pedal power because of your positioning.  Proper bike
fit will help you in this regard since it determines a comfortable and
aerodynamic position on the bike.

Final Takeaways

So, you now have more information on whether to spend $2,000 on a wheelset
or $200 on a helmet.  Aerodynamics is critical since a 5% improvement can
mean big time savings.  Every rider is different too, so there is no single
right answer for everyone.

	 TRI DOC ADVICE: BEATING SPORTS INJURIES WITHOUT LOSING FITNESS

(or, Overcoming Common Injury Myths)

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Runners knee, rotator cuff issues, planters fasciitis, shin splints, etc.
– unfortunately fairly common triathlete injuries that can put a real
damper on your season – only if you let them!

Tons of new research (and Max RDs experience) is showing that pampering
pain is actually worse than tough love.  Okay, we’re not talking about
breaks or severe tears, but about the more common injuries that will
eventually affect all athletes if you make fitness a true part of your
lifestyle.  We’ll call these “recurring aches� and they usually arise
in one of three ways:

- Repetitive microtrauma e.g. doing the same workouts too often

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Imbalances in our movement chain – e.g. a weak core can cause lower back
pain

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Mechanical injury – e.g. take a spill on your bike

The primary reasons to favor the ‘active recovery’ trail rests with
benefits associated with addressing the results of the injuries, e.g.
inflammation, tendinitis, scar tissue, etc. and with addressing the source
of the pain.  The latter is important because the area that hurts is
commonly not the source of your pain.  No mistake about it, you’ll be
sore after exercising your nagging pains.  But mildly stressing the problem
spot helps repair damaged tissues and stimulates healing.

Here are some final injury tidbits to consider in order to work through
common pain, to prevent injuries and to speed recovery:

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- Seek out a Physical Therapist and/or Chiropractor – they’re experts
at our body’s chain and in active recovery techniques.
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- Don’t rely solely on MRIs – they usually just show major damage to
ligaments and tendons but can miss soft-tissue imbalances.
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- Focus on technique – you can heal an injury but if your technique/form
is out of sync, the injury will keep coming back.
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- Take an inflammatory prior to workout – ibuprofen pre-workout can help
reduce post-workout pain and swelling
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- Runner’s knee – pain around the knee (Patella tendon) can be
lessened if you make your hip abductors stronger.  Think one-leg squats.

HOT TO PUT TOGETHER A GREAT TRIATHLON- FAQS FOR RACE DIRECTORS

We receive numerous questions, compliments and suggestions regarding race
organization, location, preferences, etc.  So, we thought it would be fun
to share the more common ones.

What are the backgrounds and make-up of the key members of your team?

Basically triathletes and folks with experience and pleasure in helping
others.  Several of us ran an event planning organization in the past,
several are healthcare professionals (e.g. PT, Chiropractor, Nutritionist,
Fitness Instructors, Occupational Therapists) and others come from varied
backgrounds.

Is Max Performance a business or a hobby?  Do you guys make good money
doing this?

Max is a business and we do make a minor amount of profits over the course
of a season.  We are not very profitable because we’re generous to local
charities, spend lots on our races (Police, EMS, hired help, a great DJ,
etc.) and limit the number of participants.

Why does Max limit the # of participants?

Simply put, for safety and organization purposes.  We just don’t think
the extra cash raised by jamming in  lots of participants is worth the
associated risks, e.g. too many to watch in the swim (# of deaths/year has
been increasing in triathlon alarmingly), too many people on the bike
course simultaneously, etc.  And the ability to control all the activities
becomes more difficult.

How long does it take to plan each race?

It’s a cumulative exercise since we fine tune each race each year.  We
will say that we have 7-8 focused checklists that each have 25-30 items to
make sure are covered very well.  So, it takes a while.

What are the most important criteria in picking your race sites?

We mostly look for a balance between safety on the roads, location beauty
and travel distance for triathletes.  It’s a trade-off since plentiful
country roads (e.g. Buzzards and Mass. State) are fantastic since you see
minimal cars but you have to travel a bit to get to the sites.  We also
look for privacy and local cooperation and enthusiasm since we’re asking
residents to change their lifestyles for our events.

How do you measure course distances, especially the swim?

With very excellent accuracy if we had to admit.  See the following
snippet for more details.

HOW DO RACE DIRECTORS MEASURE RACE DISTANCES?

We receive numerous questions about this because triathletes question
their times (of course) but mostly from other non-Max races.  We can't
comment on other race distance accuracies but here's how we do it:

Swim
Garmin 76cx - this handheld allows us to map our swim courses on the PC
using exceptional software that interacts with Google Earth!  The swim
course buoys are pinpointed and loaded into the handheld for race week
planning while one RD is in a kayak and one in the water.  When the time
comes, we use the handheld to verify the exact locations of buoys along the
swim course.  Each of the Garmin Products tracks up to 12 Satellites at a
time to ensure precise measurements.  Distances between buoys (and total
distance) is also confirmed from a kayak and the shore using a Bushnell
Laser Rangefinder Yardage Pro.

Bike and Run
A Garmin 305 wrist watch accurately measures both the bike and run
courses.  Even when a run course heads onto some trails, the 305 has it
covered.  Bike distances are also measured by one of our bike computers,
like the Cateye Astrale 8.

[http://www.mapmyrun.com/] Mapmyrun.com brings all of our GPS and bike
computer measurements to the athlete.  We place the bike and run courses on
Mapmyrun.com so you can check course maps to see elevation, distance, and
to interact with the courses.

	 BEGINNER'S CORNER: NEWBIE MEETINGS

Are you a newbie signed up for your first ever triathlon with Max?  Or
maybe you've run a couple tris but still get the pre-race jitters?  Well
Max offers Newbie Meetings a couple of days before each race. The 1 hour
meeting is non-mandatory but its helpful for beginner triathletes looking
to ease some fears and gain peace of mind before Max's race.

All Max Newbies are welcome to attend the meeting held at Quad Multisport
in Arlington, MA on the Tuesday or Wednesday night before the race.  At the
meeting an RD will go over course routes, have a mock transition area, and
answer any and all questions regarding the race.  "Every question is a good
question!"

And there's more too!  Quad Multisport will be holding a Special Sale
that night!  The store will only be open to Max participants.  All items
will be 20% off and many items are drastically reduced!

Max's Newbie Meeting for the Mass State Triathlon will be Tuesday July
21st at Quad Multisport in Arlington, MA.  An email invite with more info
should be arriving soon to all those who have registered as newbies! We
hope to see you there!

	 INCREASE YOUR RUNNING TIMES THROUGH PROPER SHOE FIT

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If you’re serious about your training program, bike fit and apparel,
then you should consider what type of running shoes you’re wearing.
It’s easy to buy the top of the line shoe because $ equals comfort.
Right?  Wrong!  Shoe fit is paramount.  An improper shoe fit is one of the
most common reasons that injuries occur at the foot, knee, and even the
lower back.

First, let’s figure out your foot type, and then you can select a shoe.
An easy way to do this at home is by completing The Wet Test on your own.

Here is what you’ll need:  cookie sheet, paper bag or construction
paper, water and a towel.

First, take your shoes and socks off and lay the cookie sheet on the
floor.  Place the water into the cookie sheet and lay the paper bag in
front of the cookie sheet.  Step into the cookie sheet with one foot and
then step onto the paper bag.  Observe the marking of your foot on the
paper bag and ask the following questions:

What does your arch look like?  Is there a noticeable curve with a
moderate amount of arch showing?  Then you’re lucky, you’ve got a
Normal Arch, which means you have an average amount of pronation during
your running stride and you don’t roll inward excessively.  Pronation is
a normal response by your foot to absorb force when walking or running.
With a Normal Arch you can get away with many different shoe types,
including Stability shoes that provide a moderate amount of arch support or
for lighter weight runners, a Neutral Fit might be more comfortable while
providing less arch support.

Do you have a whole lot of foot showing?  Like a blob?  Then you have a
Flat Arch and overpronate while running and walking.  This can lead to many
common foot injuries including plantar fasciitis.  Stability shoes or
Motion Control shoes are best for this arch type.  Stability shoes will
provide midsole support to reduce pronation, while Motion Control shoes
will help the heavier weight runners and severe overpronators.

Very little arch showing?  Then you have a High Arch, the least common
foot type.  This type of runner has very little pronation, in fact they may
run with emphasis on the outside portion of the foot, known as supination.
Ill effects of this foot type may feel it in the knees or Iliotibial Band
Syndrome.  (IT Band).  Neutral fit shoes are best, as they promote the foot
to roll inward and absorb shock.

Bottom Line:  If you haven’t tried this simple test, give it a shot so
you can determine the best shoe type for your foot.  Want to know which
shoes on the market are best for you?  Ask your favorite running shoe store
owner or wait till next month when we list several in each category!

TRIATHLETE SPOTLIGHT

LAUREN CARTWRIGHT

(pictured on right)

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Profile – I am a Client Service Manager at an Investment Management bank
in Boston, MA. I do not have a family of my own but I do have two parents,
two younger siblings, and my boyfriend of five years (who I am still trying
to convince to do a tri with me) who are all extremely supportive. You can
always find one (if not all) at one of my races cheering me on.

The “beginning� - I first started doing triathlons in 2007. One of my
co-workers was telling me about his experiences participating in triathlons
and I was so intrigued that I took on a sprint tri.  I purchased a road
bike before my first race and luckily I have stuck with triathlons so the
purchase was not in vain. I was so nervous for my first race that my only
goal was to not walk during the run (mission accomplished) and I did not
wear a wetsuit because I was too nervous that I would not be able to get it
off.

Athletic Interests - In addition to triathlons, I enjoy playing soccer and
golf. I play golf almost every weekend and I currently play once a week on
an indoor soccer team.

Triathlon Accomplishments – In 2007, I participated in three triathlons
all at the sprint level in Massachusetts. As I mentioned before, my
accomplishments in 2007 consisted of not walking during the run and
successfully getting in and out of my wetsuit. In 2008, I recruited my aunt
and uncle to race with me. This year, I participated in the very windy NE
Season Opener Triathlon and I plan on racing in two others in June and
July.

Motivation - A lot of times when someone finds out that I do triathlons
they are either impressed or think I am crazy. I love the variety that
training for a triathlon provides so I never get bored and I am able to
stay in shape while working towards a goal. I also enjoy the rush you get
once you cross the finish line. It’s addicting!

Goals for 2009 – I would like to crack the top five in my age group. But
before I am able to do that I seriously have to improve on my run times. I
also make it a point to recruit someone new to the sport each year and
hopefully get them hooked!

VACATIONING WITH A BIKE

and your family too!

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Ahh, the age old question- is it worth shipping your bike for your
vacation?

If you own a bike bag, this article is moot.  If you’ve already tackled
the “I need to ride my bike on vacation debate from a fitness and family
perspective,� here are some tips to help get you a good answer.

The ideal situation is to rent a comparable bike at your destination to
save, money and the hassle factor of bringing yours.  But what tropical (or
even US) location carries ‘comparable’ road/tri-bikes? Biking is an
essential part of a triathlete’s workout and many of us are extremely
attached to our bikes, and for good reason.

So, that basically leaves two options – have a bike shop pack your bike
or do it yourself. Here is the gist of both options.

Option A – have a bike shop pack your bike

A bike shop will handle all necessary ingredients, price is the only
issue.  That ranges roughly from $75 - 100.  Since you have to assemble it
yourself, it would be wise to watch them take a few parts off and move a
few others prior to packing (e.g. handle bars, pedals, seat), so you can
handle assembly yourself without too much hassle.  You’ll also most
likely need to mark your seat measurements and buy a few of the right tools
to do the reassembly properly.  The bike mechanic should give you very good
guidance here since that’s part of you’re paying for.

Option B - packing up a bike yourself

It’s not that hard.  If you have the resources to do it- it will save
you the time and $$.  A bike box would be ideal way to ship it, so see if
the local bike shop will just give you one (“you were only going to throw
it away anyway�).  If not, a large brown cardboard box could do it.
You’ll need the same tools as Option A, lots of zip ties, foam pipe
insulation and bubble wrap.

Place your bike in a stable position, and then start by unthreading your
pedals and removing the seat/seatpost.  Make sure to pile everything
together so nothing gets lost.  Then remove the stem/bar from the fork.
Slip off the front wheel and pull the skewer out. Place it in the pile of
stuff you've already removed. Some shipping cartons may require removal of
the rear wheel too.

Use the pipe insulation and zip ties to wrap all your frame pieces and
forks. Wrap your cogs with bubble wrap.  Zip-tie your bar/stem/
shifters/levers to the drive side of the bike's top tube and your wheel to
the non-drive side.  Be generous with your packing materials.  Remember
that it costs less for packing materials than it does for a bike repair!
Slip pedals, seatpost/saddle, skewers and anything else you've pulled off
into a plastic bag or large envelope and tuck neatly into the box. Check
your work area to make sure there are no parts left behind.  Seal the box
with lots packing tape.

Either option requires you to write your home address and destination,
name, etc. in big black letters on the outside of the box, in addition to
the address label.  It’s more likely to get there if the shipping/packing
slip becomes lost or damaged.  Also remember if you are shipping your bike
by air, don’t send your CO2 cartridges with your bike or you and the FAA
may be having a heart-to-heart talk!

Our biggest recommendation is to enjoy your vacation and rides in a new
place.  See our other article in next month’s newsletter about the
benefits of running on vacation as well!

MAX'S FEATURED RACE OF THE MONTH

Massachusetts State Triathlonâ„¢
July 26, 2009
Lake Dennison Recreation Area
Winchendon, MA

Sprint Triathlon: 1/3 Mile Swim, 10 Mile Bike, 3.1 Mile Run
Olympic Triathlon: .9 Mile Swim, 21 Mile Bike, 6 Mile Run

This will be Max's 3rd annual Massachusetts State Triathlon.  The Mass
State Tri has been hugely successful for the past 2 years and for good
reasons!  Here is what some people had to say about it:

"I heard many good things about last years Mass State races that I was
excited to race this year and I was not disappointed. Very pleasant setting
on the lake, convenient transition set up, great volunteer placement and
good overall size. Everyone I spoke to was helpful and friendly and made me
feel great. What a great example that you were able to give some groups
fund raising opportunities, and the prizes, racer freebies supported local
businesses. What is not to like!?"

-Beth P.

"I really enjoyed the triathlon this past weekend and thought it was
exceptionally well run. The venue was excellent with a clearly marked and
not overly crowded swim course, a challenging, but fun bike course, and a
reasonable run course at the end. The announcers and DJ were great and
rather funny. All in all a great experience and spectator friendly. Your
email communications were excellent....Very impressed with the early
morning weather update/ reminder at 3-something Sunday morning! I'll be
back!"

-Ken B.

Last year's race sold out and slots are filling out fast!  Register soon
to secure your spot!
[http://www.maxperformanceonline.com/massstaterace.html] Click Here for
more info and to register!

Keep persevering with a smile on your face!  Good luck and see you in
July!

Be well,

Tim Richmond, RD

[http://www.maxperformanceonline.com/index.html] Max Performance

617.797.2215

	 RACE WITH MAX TO WIN A QUINTANA ROO FRAMESET

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&

Max's Official Bike Sponsor Quintana Roo and Quad Multisport are giving
away a QR Lucero Lite Frameset at the end of the 2009 season!

Here's how it works:
Race with Max and you are entered into the drawing.  The more you race
with us, the better your chances at winning this great frameset! At the end
of the season, we'll randomly pick a winner.

This is just another reason to join Max in 2009!

	 RUN FOR BOB: OCTOBER 3, 2009

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“Run for Bob�

Family Fun 5K Run or Walk

Saturday, October 3, 2009

9:00 am – 1:00 pm

Putnam Investments

431 Washington Street

Franklin, MA

Come to the 5^th Annual Run for Bob to honor the life of Bob Biagiotti and
his commitment to charity, sportsmanship and kindness to all.  This family
event was established to benefit the Hockamock Area YMCA Bernon Family
Branch and the Best Buddies Franklin Chapter to ensure that “No Child
Sits on the Sidelines.�  Both organizations played a special role in the
lives of Bob, his wife Kris, and daughter Kayla by providing opportunities
to Kayla that she never could have had.  In fact, Kayla was able to
participate in many 5K races with Bob pushing her in a special racing
stroller!

Music, children’s activities and free food and refreshments are
available on the main field.  Awards are given to Top 3 Men’s and
Women’s finishers in several age categories.
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- The celebration continues at the Run For Bob Night Event at Pinz in
Milford from 7:00pm- Midnight with live music, Food, Silent Auctions and
Raffles.

For more information contact Shannon at 508-259-5893 or
visit[http://www.runforbob.org/]  www.runforbob.org for more details!

	 ENERGY TO BURN: THE ULTIMATE FOOD & NUTRITION GUIDE TO FUEL YOUR ACTIVE
LIFESTYLE

Written by: Julie Upton, MS, RD and Jenna Bell-Wilson, PhD, RD

The energy-boosting guide for today's on-the-go lifestyles!

This book has the answer to today's other energy crisis—the one faced by
Olympians to weekend warriors to anyone just looking for a boost to help
them achieve their goals at work and play. This guide provides nutrition
conditioning strategies for meeting the demands you face in a workout, or
even a typical day.

Julie Upton, MS, RD is a nationally recognized journalist and dietitian
who has served as the national spokesperson for the American Dietetic
Association. She has been featured on the Today show and on CNN, ABC, and
Fox news programs. She has written for the New York Times, Shape, and other
publications.

Jenna Bell-Wilson, PhD, RD, CSSD is the co-founder of
[http://www.swimbikeruneat.com/] Swim, Bike, Run, Eat! Sports Nutrition
consulting, and is a nutrition writer for national consumer and
professional publications. Both Julie and Jenna are triathletes and Ironman
Finishers.

Get your copy of the book today!
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	 AUGUST SWIM CLINIC

August 17, 2009

6:00pm
Lake Massapoag, Sharon, MA

Max's June & July swim clinics have sold out but we still have spots
available for August 17th!  Learn to ease fears such as:

- infamous thrashing tri- start
- sighting to distant buoys
- swimming straight (no lane lines)
The clinic is aimed at 1st-time triathletes or those triathletes who are
in their first year or two of competing. The clinic is run by experienced
women triathletes who love to help and are excellent instructors.

The workshop will cover the following topics:

- Swim starts using waves and a bullhorn
- Buoy in the water to practice sighting (100 yards from the start)
- Group discussion on tips & techniques to learn from the experience.
This event is fun and not a race by any means!  It’s an excellent
practice session for triathletes looking to build confidence and improve
open water swim skills.

[https://www.signmeup.com/site/reg/register.aspx?fid=QF2V5K7] Click Here
to register and for more info!

	 MAX IS ON YOUTUBE AND FACEBOOK

In response to numerous requests for more information on certain
tri-topics, we elected to go the "show me" route by producing a bunch of
2-3 minute video clips.  The topics are simply more easily understood via
video then via text.

Here is the current list up on our YouTube account for your viewing at
[http://www.youtube.com/user/maxperformancetri]
www.youtube.com/user/maxperformancetri:

- How to Change a Flat Tire by Quad Multisport
- Core Exercises for Home or Gym
- Season Opener Bike Course Tour
- Setting up Transition and racking your bike
- Where do my race #s go?
- Strength Training to Improve the Swim3 Key Aspects to your Bike Setup

Coming soon will be:

- Exercises to Increase Run and Bike Strength
- Mass State and Sharon Bike Courses

For all you Facebook users- Max Performance has started a Facebook group
to keep you up to date on races and info! The page is updated weekly. Get
to know your fellow triathletes and learn some new tri tips!

[http://www.facebook.com/home.php?ref=home#/pages/Max-Performance-Triathlons/559\
46436638?ref=s]
Click Here to check it out!


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[Non-text portions of this message have been removed]

Due to predicted weather conditions, the 27 June Ocean Swim at Schwab is
cancelled.

Specific registration process coming from Team Goya soon:



From: Terumi Nagai-Luebbers



Race Date: Sunday, 6 September, 2009

Registration: Open now



Race categories:

-       Adult individual: swim 750m – bike 20km – run 5km

-       Relay: same distance as above

-       Youth (born between 4/2/1994 and 4/1/1997): swim 375m – bike 14km –
run 3km

-       Kids (born between 4/2/1997 and 4/1/1999): swim 200m – bike 8km –
run 1.5km

-       Kids (born between 4/2/1999 and 4/1/2001): swim 100m – bike 4km –
run 1km

-       Kids (born between 4/2/2001 and 4/1/2003): swim 50m – bike 2km – run
500m



Fee:

-       Adult individual: 10,000 yen per person

-       Relay: 18,000 yen per team

-       Youth & kids: 6,000 yen per person



[Non-text portions of this message have been removed]

TEMPORARY FOSTER POOL SCHEDULE

Foster 25m Pool starting Friday June 26th in the afternoon (please call the
facility prior to arriving to verify operations - Foster 25: 645-7554/7740)

Recreation & Lap Swim
1330-1700 M,W,Th,F
1930-2100 (Starlight Swim) Thurs
1100-1900 Sat & Holidays
1300-1900 Sun

Lap Swim
0500-0700 Tue-Fri
1130-1330 Mon-Fri

Master's AM
0500-0630 Tue-Fri

Learn to Swim
0800-1130 Mon-Fri
1700-1930 Mon-Fri

Water Fitness
Cancelled until further notice

ODST Youth and Master's PM
Cancelled until further notice

As of 0415 on 25 June the Foster 50 is closed, a loss of power caused the pool
to drain. No other details are known at this time, but if nothing in the pump
room is damaged it will take at least 24 hours to get the pool on-line and
re-tested, probalby 48 or more hours.

More details when available.

From: John Bandy [mailto:bandy1987 @ hotmail.com]

Join Bob Babbitt and Rick Kozlowski, both 1980 Hawaii Ironman Triathlon
participants and Co-Founders of the Challenged Athletes Foundation (CAF), in
a most excellent adventure in triathlon. On August 9, 2009 CAF will return
to the birthplace of the original Hawaii Ironman Triathlon for the sixth
year. Athletes will toe the line where the sport of Ironman was born, on the
island of Oahu, and participate in this “old-school” exploit with family and
friends as it was in 1978 – 1980.

Participate as an individual as history has it, or explore the course with
your friends as a team (from three to six people), it’s up to you. Either
way, your hand picked support crew (or teammates), will be your only aid
across the course just as it was 20 years ago. It is a one of a kind
experience in today’s world of triathlon, so don’t miss it in 2009.

The Legendary Course:

• 2.4 mile Waikiki Rough Water Swim
• 112 mile Around Oahu Bike
• 26.2 mile Honolulu Marathon

http://hawaiirevisited09.kintera.org/faf/home/default.asp?ievent=263723&lis=
1

The New Fun!

To celebrate its new name, Hawaii Revisited has some new racing divisions
and incentives.

“We’re excited to make this special event it a bit of a competition” says
Hawaii Revisited Co-Creator Bob Babbitt. “It’s an open course, so folks have
to be careful, but Rick and I are excited to give ‘newbies’, tri-clubs,
collegiate and competitive triathletes a unique and still competitive
experience with the addition of the divisions, and hope that CAF benefits
from the new incentives.”

From: Vasquez SgtMaj Gonzalo A [mailto:gonzalo.vasquez @ usmc.mil]

Great article to share...  For "young" swimmers  Cheers Butch


================

Training Tips:

How to Swim Like Sara McLarty By Sara McLarty

Triathlete Magazine

The title of this article probably caught your attention for one of
two reasons. Either you recognize my name and you hope there is a
super-special swimming secret in this article, or you have no idea who I am
and you started reading to figure out why you should care.


Most likely you fall into the second category and therefore I should
officially introduce myself. My name is Sara McLarty (duh) and I am a
professional triathlete. In the world of triathlon, I am considered a fast
swimmer. I claim the title "first out of the water" at every race. My
biggest lead was 90 seconds at the 2006 World Cup in Ishigaki, Japan.


Most of my competitions are international-distance and draft-legal. I
compete against the best in the world at World Cup and World Championship
races. I also enjoy competing in the famous American races: Escape from
Alcatraz, Lifetime Fitness and Chicago. You can usually watch quite a bit of
coverage about me at the start of the race, especially when I'm battling men
like Andy Potts and Hunter Kemper in the waters of San Francisco Bay.


Unfortunately, I haven't held my lead all the way to the finish line...yet.
My most memorable finishes have been a third at Alcatraz, a second at the
USAT Elite Nationals, and sixth in the Edmonton ITU World Cup. I am still
training hard and having fun, and at 25 years old, I still have plenty of
years remaining in this sport.


Now, enough about me. Are you ready for that super-special swimming secret?
Are you ready to discover how to be "first out of the water"?


First, join the local swim team when you are 4 years old. Find a great coach
who focuses on basic techniques and emphasizes the importance of developing
a beautiful stroke. Swim year-round on a club team for 10 years and race
your teammates in the pool every day. Then, if you are still healthy and
enjoying the water, head off to a top swimming college (like the University
of Florida) for four more years.


Train hard in the pool with two-hour, 8,000-yard-practices, 10 times a week.
Finally, compete in swim meets against Olympians and world champions and
then qualify for the Olympic Trials. After all that hard work, miss the
Olympic swim team by two places and dive straight into the sport of
triathlon. Without a doubt, you will be swimming like Sara McLarty!


That's it. That's my secret.


What? Not exactly what you were looking for in a triathlon-swim training
column? If you missed the part where I gave a swimming secret that you can
actually use, then you didn't pay close enough attention!


Develop Your Stroke
A novice triathlete should start in the pool just like novice swimmers: by
learning proper technique and developing a pretty and efficient stroke. Too
often I see new swimmers diving into Masters swimming groups or just
swimming endless laps without any on-deck coaching. Every yard swum without
good technique makes it harder to develop a pretty stroke in the future. It
is very important to spend time doing stroke drills and getting feedback
from a good coach, no matter which age group you race in.


Here are some common technique flaws, each paired with a drill/solution to
create an efficient and pretty stroke:


. Problem: Straight-arm recovery; Solution: finger-tip-drag


. Problem: Weak kick; Solution: Point toes, shorten kick length,
increase cadence


. Problem: Wiggling hips; Solution: 3-6-3 drill (six kicks on one
side, three strokes, six kicks on the other side)


. Problem: Sinking hips; Solution: lower head position in water
Race in Practices and in Meets


It's also helpful to watch the people in the other lanes. These are your
competitors-try and beat them to the wall. Choosing a challenging interval
is next-time to build your swimming muscles with some intensity and hard
work.


I encourage racing in practice for two reasons. Racing builds confidence in
your abilities and it is an easy way to measure improvement. The bonus: it
comes in handy on race morning when you are on the starting line with 99
other people, all eyeing the first turn buoy.


I coach a Masters group in Clermont, Florida, at the National Training
Center. I have adult swimmers covering the whole spectrum of swimming
abilities. My top swimmers are in and out of the water in 75 minutes. My
novice athletes are out in 60. Leave the two-hour swims to the younger
generations, the collegiate athletes and the professionals. The fitness
obtained from cycling and running allows swim practices to be short and
sweet... as long as you are making a conscious effort to look pretty and
swim
fast.


The average triathlete enters running races and maybe a cycling race or two
in the offseason. Where are the swim meets? Five kilometer races and 10Ks
are great opportunities to work on speed or practice maintaining race pace.
Road races and time trials are fun ways to build bike-handling skills and
stay fit.


Swim meets are no different. Enter the 100-yard freestyle and put your
race-start pace to the test. You might discover that you are overdoing it in
the first 50 meters and going into the red zone. Maybe you'll find another
gear and suddenly you find yourself leading the pack to the first buoy and
eventually first out of the water.


Sara McLarty is a professional triathlete living in Clermont, Florida. In
her spare time she leads triathlon camps at the National Training Center.

We have two swim coach positions open. Interested? Apply on-line:
https://www.mccsokinawa.com/jobws/index.asp

Sport Specialist (Swim Coach)
NF-0030-03 Regular Full-time
Okinawa-wide NAFI-242-08

Sport Specialist (Swim Coach)
NF-0030-03 Flex-time
Okinawa-wide NAFI-151-09