Runner's and Triathlete's Web Digest - December 1, 2007
- 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
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1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
The RunnersWeb5K.com Race for Women has been renamed in memory of Canadian Olympian Emilie Mondor who died in a car crash September
9th on her way to her high-school reunion. Emilie had just completed a 2 hour plus run along the Ottawa River during which she
talked with her coach about the upcoming Philadelphia Half-Marathon (September 17th) and the New York City Marathon in November.
For a story on Emilie read Emilie Mondor: Life Cut Too Short at:
The first RunnersWeb5K.com Race for Women was held on June 24th at Ottawa's Aviation Museum. Canada's #2 ranked marathoner, Nicole
Stevenson, won the race in 16:28. Thirty-five women ran under 20 minutes. For a race report and photos go to:
The 2007 race date will be Saturday, June 23, 2007. The prize money will be increased from $3,000 to $5,000 for open and masters
runners. The team competition will be expanded to include Open, Club and University Teams. A children's (12 and under) 1K run will
also be held.
More information at: http://www.emiliesrun.com and at http://www.somersault.ca
*NEW* We have added a Google Group for Emilie's Run. Join and the group and contribute at:
3. Road Runner Sports, the world's largest running store at:
Check out their Perfect Fit Finder for running shoes.
4. Toronto Waterfront Marathon. September 30, 2007.
5. The Toronto Marathon, October 14, 2007
6. Carmichael Training Systems
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Our Running Trivia Quiz and Pegasus Quiz are available from:
Patrick MacKenzie of Gatineau, QC has won the December Pegasus Quiz and wins a copy of the award winning software for runners,
RunLog by Pegasus Software.
Jeff Platt and Bill Cook, two former winners, had also submitted the correct answer but asked me to pass the software to a new
Free Shipping on all Orders $50 or more. Offer valid through December 17, 2006 (11:59 PM EST) at SpeedoUSA.com only. Enter code
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Human Kinetics site. Enter marketing code K191 when placing your order to receive the 25% off. If the Free Shipping applies the
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS
RunnersWeb.com has teamed up with Active Trainer coaches to offer training programs that are a balance of aerobic, anaerobic and
cross-training workouts. These training programs are built to get people of all levels across the finish line. From the first timer
to the seasoned veteran you will find the right training plan for you. Good luck with your training and we will see you at the
Training Log and Analysis:
Log your daily workouts and monitor your progress along the way.
Set a realistic goal for training. Review the list of training programs developed by Active Trainer Coaches. Select the program that
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Select the daily email to receive your training by the day or log on to your account and review the entire schedule. Use the
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Sign up at: www.RunnersWebCoach.com OR http://training.active.com/ActiveTrainer/listing.do?listing=51
* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research Associate with the University of California, San Diego. Her
column index is available at:
* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
From the beginning, the mission of the company has been to improve the lives of individuals we work with through the application of
proper and effective fitness and competitive training techniques. Whether your focus is recreational, advanced, or you are a
professional racer, the coaching methodology employed by CTS will make you a better athlete. Check the latest monthly column from
CTS at: http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
* 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:
Visit the PPO site at:
Peak Performance Online:
* 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.
Check out the Peak Running article index at:
Lance Watson is "Just The Winningest Coach in Triathlon". He has been coaching triathlon and distance running since 1987. Over the
years, Lance has coached some of the most successful athletes in the sport of triathlon and duathlon.
Check out the Lance Watson Online Article Index at:
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
Check out the article index at:
THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We have NO personal postings this week.
THIS WEEK'S DIGEST ARTICLE INDEX:
1. It's a stretch for schools to find enough space for P.E.
As students' health becomes a bigger issue, space constraints in L.A. Unified make fitness tougher to achieve.
2. A Quick Guide to Supplements for Athletes
3. Insights into marathoners' hearts: don't believe the hypertrophy
4. Dr. Gabe Mirkin's Fitness and Health e-Zine
5. Solo vs. Group Training
6. The Ignorance of a Long Distance Runner
A Tale of Woe and Wonder from Running's Age of Innocence.
7. Lactic acid and running: myths, legends and reality - the ABCs
8. What You Need to Know About Hydration
9. Fueling for Endurance Sports
10. Joe Henderson's Running Commentary - Rest of the Week
11. Sit or Stand: Tradeoffs in Efficiency?
12. Less than zero?
That buzz might be the sound of calories burning, studies suggest. But green tea extract's real-world effects are unproved.
13. Ankle Sprain: Injury management How to heal a serious ankle sprain
14. Winterize your Exercise
15. Low-Risk Peaking
How to Be Properly Prepared for Your Next Race.
16. Creatine: Will it prevent muscle loss with aging?
17. New clue to red wine's heart-protecting effect
18. Excessive Exercise
19. Psychology: The Jim Fixx syndrome Humair Hashmi
20. This Week in Running
21. When X Trains With Y
22. Rapid Recovery After a Workout or Competition
23. PEZ Gets High: Altipower Personal Hypoxicator
24. Improving Running Performance
25. Digest Briefs
RUNNER'S WEB WEEKLY POLL:
"What do you believe the weekly mileage should be to safely complete a marathon?"
You can access the poll from our FrontPage ( http://www.runnersweb.com) as well as checking the results of previous polls.
Post your views in our Forum at:
[Free Registration Required]
LAST WEEK'S POLL RESULTS:
"Should more marathons have time standards for entry to protect untrained runners from themselves?"
1. Yes 45%
2. No 55%
FIVE STAR SITE OF THE WEEK: ChrisMcCormack.com
"Australian Chris McCormack or Macca as he is affectionately known, is one of the most affable athletes in the sport of triathlon.
Chris entered the professional triathlon circuit in 1996, as an inexperienced rookie, but rapidly rose to success only eight months
after his debut, taking the World No. 1 position and destroying arguably the greatest field ever assembled in triathlon history, to
win both the 1997 Triathlon World Championships and the 1997 ITU World Cup Series . This gutsy, determined display recorded Macca as
the first male triathlete to ever win both titles (the double) in the same year.
A run specialist, with menacing bike power, McCormack is currently the hottest name in triathlon. In his short career, Chris has
won almost every major short course title on the global triathlon calendar including the ITU World Cup Series , Escape From Alcatraz
Triathlon as well as four of the sports most prestigious triathlon events, GoodWill Games, Mrs T's Chicago International Triathlon,
WildFlower Half Ironman and more recently the Ironman Australia Triathlon . Chris defended his course record winning WildFlower
victory in 2002 year and his race in the Ironman Australia put Chris in an elite club of 3 athletes who have won Ironman on debut.
Chris has won a slew of victories on the tough US Circuit including the San Diego International Triathlon, New York City
International Triathlon and LA International Triathlon . He also became the first triathlete in a decade to capture the US Triple
Crown. In 2001, Chris was again crowned Global Triathlete Of The Year and Competitor Of The Year and became the only triathlete to
ever hold the USA Professional Championship Title and the USA Sprint Course Title in one season. Chris is currently a 4x Escape From
Alcatraz Champion with victories in 1998, 2000, 2001 and 2002 as well as the San Jose International Champion. Macca also holds three
Wildflower Half Ironman Triathlon titles from three attempts winning the race on debut in 2001 again in 2002 and then in 2004.
Wildflower is the worlds biggest Half Ironman and one of the most prestigious triathlon events in the world.
Maccas shift in focus now to Ironman racing has seen him win Ironman Australia on debut and then defend that title in 2003. Maccas
first race at the distance in Europe eventuated in one of the sports greatest races in Roth Germany, where Macca was beaten in a
sprint finish by Ironmans greatest ever competitor Lothar Leder (winner of more than 13 Ironman events). Macca has been very vocal
in his desire to win the Ironman World Title in Hawaii. Maccas impeccable short course career has many in the triathlon fraternity
predicting that Maccas impact on Ironman over the next few years will be devastating.
With a huge heart, the biggest smile in triathlon and an ever-blossoming fan club, McCormack has stamped himself as one of the
fiercest forces in triathlon. With one of the best resumes in the sports history, Macca owns almost every triathlon title available
and holds more international titles than any triathlete in history. (at last count McCormack has won over 130 triathlon races
globally - at all distances) When he is not training, the University Graduate enjoys surfing and relaxing with family and friends."
Visit the site at:
Our Photo Slideshow is updated on a random basis. Check it out from our FrontPage.
BOOK OF THE WEEK: Run to Win: Training Secrets of the Kenyan Runners.
Within only a few decades, Kenya has established itself as the running nation No. 1. Today, Kenyan athletes dominate the world
rankings in all distances between the 800m and the marathon. How did they do this? "Run to win" describes the development of running
in Kenya from the time of the British influence until nowadays. It lets coaches, who have strongly influenced the rise of the
East-African nation to a world power in sports, speak in their own words, and it shows how running has also become a big business.
The reader will learn about the training secrets of the stars and will also receive valuable tips for his own career or sports life,
be it as an amateur jogger or an ambitious runner. This book is a must-have for all running coaches and runners, and also for all
those who want to learn more about the backgrounds and secrets of the Kenyan success story. The features include: a must-have for
all running coaches and runners; learn the training secrets of the stars; and lots of valuable tips for the amateur jogger to the
Buy the book from Amazon at:
For more publications on running and triathlon visit:
THIS WEEK'S FEATURES:
1. It's a stretch for schools to find enough space for P.E.:
As students' health becomes a bigger issue, space constraints in L.A. Unified make fitness tougher to achieve.
Say "squishy-squashy" and students immediately know what to do in the model physical education program at Van Nuys Middle School.
It means "move in close enough to touch somebody, but don't," one administrator explained. The command is an attention-getting
time-saver before or after a physical activity when teachers need to be heard.
But metaphorically, the invented word could apply to P.E. in the Los Angeles Unified School District as a whole. Squishy-squashy
could stand for oversized P.E. classes that become too squished and a curriculum that, as a result, gets altogether too squashed.
Reducing class size is being trumpeted as one of two key goals along with raising salaries of the teachers union leadership as
it negotiates a new contract. And although class sizes are uncomfortably large at most grade levels and in many subjects, nowhere
are they more packed than in P.E.
Last year, the five largest P.E. classes were at Emerson Middle School (123 students); Fremont High (90 students); Poly High (85
students); Griffith Middle (80 students), and Gompers Middle (76 students). At least four middle schools had average classes of more
than 60 and at least five high schools averaged more than 56, according to district data.
Although new state funding and other state and local efforts could improve the picture, the story is similar this year. In essence,
P.E. teachers frequently handle double classes. And they typically have to herd their charges without the aid of four walls.
More...from the LA Times at:
2. A Quick Guide to Supplements for Athletes:
The athletic supplement business is a multi-million dollar industry with products promising big boosts in performance from pills,
powders, or liquids. As a sports dietitian, Im bombarded by questions nearly every day regarding the benefits of these manufactured
nutrients. In general, Id like to see athletes get all their nutrients from food. After all, thats where these vitamins and
minerals occur naturally, and more and more research is pointing out the value and efficacy of swallowing multiple nutrients in say,
a salad, as opposed to the isolated doses found in a supplement.
But, there are some nutrients that a hard-working athlete, one whos working out multiple times a day several times a week, does
need help with. Thats because all that exercise usually means they need an increase in vitamins and mineralsone they dont have
time to pull together from a wide-ranging diet. Theyre either burning through more of these nutrients during their workout or
losing them through sweat or waste. What all this boils down to is this: Athletes need to process a prodigious amount of food
quickly and efficiently if they want to perform their best day after day. And to do that, they need micronutrients (vitamins and
There are several ways to keep your vitamin and mineral deposits full. One is a daily multivitamin that covers all your bases. From
there Ive put together the list, a short one, which itemizes three nutrients that athletes should strongly consider taking in a
More...from Carmichael Training Systems at:
3. Insights into marathoners' hearts: don't believe the hypertrophy:
Chicago, IL - Dr Stephan Möhlenkamp tells the story of running tests on a fit, asymptomatic, 57-year-old marathon runner as part of
a communitywide screening study. The runner had completed a marathon several days previously and felt fine, if a bit stiff, but
tests showed he actually had acute ST-elevation MI, moderate three-vessel disease, and required urgent revascularization.
The findings prompted Möhlenkamp and colleagues to initiate a study specifically of "master" (>50 years) marathon runners, to screen
for asymptomatic disease. As he explained to heartwire, "We were puzzled and started to ask, is this guy one in a million that we
see, or is this part of a bigger story? What is the extent of atherosclerosis and cardiovascular disease in master marathon
For their study, Möhlenkamp and colleagues have enrolled more than 100 male marathon runners over the age of 50 and performed
traditional risk-factor analyses on all of them, as well as ECG, echocardiography, MRI, and coronary artery calcium (CAC) scans. All
of the men had run at least five marathons in the past three years.
Subclinical atherosclerosis despite excellent Framingham risk scores
Earlier this month, Möhlenkamp and colleagues presented CAC scan findings from the Masters Marathon Study at the American Heart
Association (AHA) 2006 Scientific Sessions. They reported that while the runners had completed, on average, 20 marathons over the
past nine years and had significantly better risk-factor profiles compared with age-matched controls (lower BMI, blood pressure, and
LDL; higher HDL), their CAC burden was no different. For the cohort as a whole, Framingham risk scores were approximately 50% lower
than in age-matched controls; however, among age-matched controls who were also matched by Framingham risk score, CAC scores greater
than 100 were much more common, pointing to a higher incidence of subclinical atherosclerosis despite rosy risk-factor profiles.
"Despite this favorable risk profile, the extent of subclinical atherosclerosis was significantly higher as compared with age- and
risk-factor-matched controls from the general population," the investigators concluded. "The unexpectedly high coronary
atherosclerotic burden may in part account for some of the exercise-related cardiovascular events in advanced-age marathon runners."
MRI studies hint at adverse adaptive changes
This week, at the Radiological Society of North America (RSNA) 2006 Meeting in Chicago, study investigators presented MRI findings
from the same cohort, now expanded to 110 male marathoners, on average 57 years old. As Möhlenkamp explained to heartwire, some
degree of left ventricular (LV) hypertrophy is expected in extremely fit subjects, a phenomenon dubbed athlete's heart. But what he
and his colleaguesincluding Dr Torleif A Sandner (University Hospital, Munich, Germany), who presented the resultswanted to find
out, particularly given findings from the CAC scans in their marathon runners, was whether some of the changes occurring in older
marathoners might not merely be physiologic adaptation to endurance exercise.
What they found is that while LV volumes and LV ejection fractions were comparable to studies of nonathletic men of the same age, LV
mass as measured by MRI was significantly higher. Moreover, increased LV mass appeared to correlate with CAC scores.
"When we measured LV mass, we found that those marathon runners with a mass above 150 g had a significantly higher coronary artery
calcium score than those below," Möhlenkamp told heartwire. "Usually you would think in a marathon runner that they may have some
degree of LV hypertrophy, so an increase in myocardial mass. But what has never been shown, as far as I know, is that this may in
fact be associated with the amount of coronary artery calcium, so the big question is, is this 'athlete's heart' or is it early
He continued, "We believe this is the first evidence that not all of the increase in LV mass is an adaptation to long-term training.
In some runners it may be evidence for early cardiovascular disease."
Möhlenkamp pointed out that while some of the marathoners may have been lifelong athletes, others might have gotten into sports much
later in life, in some cases after decades of riskier lifestyles.
"You might look at these patients and think, sure, there's increased mass because they're runners, but in fact, in some of them,
this may be an early sign of some response to earlier risk-factor exposure," he said.
It's impossible to measure previously increased risk-factor profiles in someone who may have lowered their risk-factor profile
through lifestyle changes, he stressed. "I can measure blood pressure, lipid profile, ask about symptoms and lifestyle, but all this
doesn't tell me much because he's been running for 10 years," Möhlenkamp explained. "If I look at his echo or MRI and I see
increased muscle mass, I'd think sure, he's been running for 10 years, and I put everything down to running for 10 years when in
fact we have some initial evidence now that at least in some master marathon runners, if you focus just on the MRI scan, some of
these subjects with increased myocardial mass have in fact early cardiac disease."
Outcome data needed
Möhlenkamp was careful to stress that he wasn't so much advocating MRI as a standard test to screen older athletes, but rather that
MRI, in this study, had illuminated an aspect of cardiovascular risk that might not have previously been appreciated.
"I'm very careful about making a strong statement. At this point, the fact is just that there is a mismatch between the risk-factor
profiles and the amount of CAC, as we presented at the AHA. And now, as we're showing at the RSNA, a muscle mass above 150 g means
you have a higher likelihood, that's statistically significant, of having a higher calcium burden than if you have a muscle mass
below 150 g. At this point this just adds to the puzzle: what we will need is outcome datawe'll have to wait five years to really
know whether it is the risk factors that predict outcome, or the atherosclerosis burden, or the muscle mass. Any of these variables
in the marathon runners could predict outcome."
From Heartwire at:
4. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Use Different Types of Exercise for Fitness and Muscle Strength
You can't train for heart muscle fitness and skeletal muscle strength with the same exercises. To strengthen your heart muscle, you
must exercise vigorously enough to speed up
your heart rate and keep it elevated for a while. To strengthen your skeletal muscles, you need to exercise against increasing
resistance in short, hard bouts.
To make your heart muscle stronger, you need to exercise vigorously enough to make your heart pump more blood. The formula for
heart-lung fitness is to exercise intensely
enough to raise your heart rate at least 20 beats a minute above your resting rate at least three times a week. If you can't
exercise continuously for thirty minutes, work until you feel tired, rest, then repeat the cycle, and gradually build up your
endurance. The longer and harder you exercise, the more blood you circulate and the stronger your heart will become.
To strengthen your skeletal muscles, you need to exercise against increasing resistance by lifting weights, pushing against
strength-training machines, or moving against gravity
(such as jogging or cycling up hills). The greater the resistance without causing injury, the greater the gain in strength.
However, when you exercise against resistance, your muscles fatigue very rapidly. If you exercise against resistance for more than
50 continuous seconds, you increase your risk of tearing your muscles.
A good program to strengthen both your heart and your skeletal muscles would include cycling, swimming or jogging on Mondays,
Wednesdays and Fridays and using strength
machines on Tuesdays and Thursdays.
* Fit Older Women Live Longer
The strongest, best-coordinated, fastest older women with the most endurance live the longest. French women over the age of 75 were
tested to see how fast they could walk
(speed), how many chair stands they could do (endurance), how well they could balance themselves (coordination), and the pressure of
their handgrip (strength). Women at the low end of scores for the total of the four tests and for each test were at increased risk
for dying in the next four years (European Journal of Epidemiology, Volume 21, 2006).
Strength, speed, endurance and coordination are measures of fitness, determined by how active you are and how much exercise you get.
What you do now is more important than
what you did in your younger years. More than fifty years ago, a study showed that college football players die younger than their
non-athletic classmates. Data acquired many years later showed that some hormones, such as insulin-like growth factor-1, help
muscles and bones to grow and make a person a better athlete. However, these same hormones cause fat cells to fill with fat which
increases a person's chances of suffering diabetes and heart attacks. Obesity is a major risk factor for premature death. If
athletes continue to exercise and do not become overweight in their later years, they probably are not at increased risk for
Any type of exercise can help to control your weight and protect your health. However, out-of-shape people are the ones at highest
risk for sudden death during exercise. If you are out of shape, ask your doctor to give you a nuclear stress test to determine your
susceptibility to heart damage during exercise. If you pass the test, you should start a supervised exercise program today.
From Dr. Gabe Mirkin at:
5. Solo vs. Group Training:
Transitions, January 2006
Have you noticed that there are essentially two types of athletes in our sport?
a) The solo-training athlete. Putting in all their training on their own. Content to workout by themselves, as their schedule
allows, and as their goals dictate.
b) The group-training athlete. Bouncing from one group workout to another. A member of the masters swim team, the local cycling
group, the local running shops run club, and attending all the extra-curricular yoga, Pilates, and stretch classes their gym has to
Both of these types of athletes prove to be successful at multisport. What makes the group-training athlete successful, however, is
also what leads to a high rate of injury and under-performance. And what makes solo-training athletes so successful can be the very
thing that turns athletes off the sport in the first place.
First, consider the benefits of group training:
-social nature of training with others
-opportunities exist for competition between athletes in the group
-its just plain fun!
And now consider the downsides to group training:
-an athlete is rarely training at her proper intensity level often trying to keep up to faster training mates, or holding back for
-there is a lack of individual attention in a group training environment
-differing opinions and advice (ie, from the masters swim team coach, the cycling clubs leader, training partners, etc)
-group training is rarely periodized to meet a target goal
-athletes can get caught up doing too many group sessions, at too hard an intensity, at the incorrect time of year and end up either
injured or burned out or both. It happens all the time.
More...from the Endurance Lab at:
6. The Ignorance of a Long Distance Runner :
A Tale of Woe and Wonder from Running's Age of Innocence.
By Bill Donnelly
I ran my first road race in 1973, which was when the running
boom was really starting to take off. The race was the New York City Marathon, at that time run completely in Central Park (one
2-mile loop followed by four 6-mile loops), with only 400 entrants. My 3:01 time qualified me for Boston the next April, where I was
joined by a record crowd of 1,700 runners.
Most of the runners I knew were both always competitive and always struggling financially. We ran in $17 Tiger Boston shoes and wore
cheap running gear. In the winter we wore long johns and cotton sweats.
We trained in our own ways and tried to learn from our mistakes. My training consisted of 16 miles per day with a long run on Sunday
of 20 to 23 miles. My racing style was to line up in front, go out like a bat out of hell, and hang on as best I could. There was no
speed work except for races.
My Tale of Woe Begins
For me, learning from my mistakes, began in the fall of 1974. My tale of woe begins on September 29 in the city of New York, where I
decided to take on the marathon once again. There were 500 runners this time. The weather was extremely hot, and the humidity was
listed as 93%. I was young and invincible, and, since I had never before run a hot weather marathon, the conditions did not concern
me. Mistake number one.
As I once again took a starting position in the very front of the pack for the 11 a.m. start, a beautiful woman in a short tennis
dress lined up next to me. She was none other than Kathy Switzer, who had gained fame in 1967 for being the first woman to run in
the Boston Marathon with an official number, even though women were prohibited from the race. People magazine had a reporter and
photographer in New York capturing her every move for a feature article they were doing on her.
More...from Running Times Magazine at:
7. Lactic acid and running: myths, legends and reality - the ABCs:
Most runners still believe that lactic acid is released during hard or unaccustomed exercise and that this is what limits running
performance, as well as being the cause of stiffness. Neither is correct. But not even is the terminology of lactic acid.
Lactic acid does not exist as an acid in the body: it exists in another form called lactate, and it is this that is actually
measured in the blood when lactic acid concentration is determined, as is done from time to time. This distinction is important
not only for the sake of correctness, but more importantly, because lactate and lactic acid would have different physiological
The greatest myth is that lactic acid is the cause of the stiffness felt after an event such as a marathon. Stiffness is due mostly
to damage to the muscle, and not an accumulation of lactic acid or lactic acid crystals in the muscle.
Another misconception is that lactate is responsible for acidifying the blood, thereby causing fatigue. To the contrary, lactate is
actually an important fuel that is used by the muscles during prolonged exercise. Lactate released from the muscle is converted in
the liver to glucose, which is then used as an energy source. So rather than cause fatigue, it actually helps to delay a possible
lowering of blood glucose concentration, a condition called hypoglycemia, and which will cause a runner to feel weak and fatigued if
More...from Time To Run at:
8. What You Need to Know About Hydration:
By: Steve Born
At E-CAPS & Hammer Nutrition, were known for offering the most complete and technically advanced line of nutritionals an endurance
athlete can buy. But we dont sell, and probably never will sell, the most important item in your regimen. As you might have
guessed, were talking about water. Its the most important substance on earth, 60% of your body weight, and the number one concern
on any athletes intake list. For both performance and health, the importance of your water intake exceeds that of your vitamin,
calorie, and electrolyte intake.
Even though were not in the water business we want to make sure you have the right amount on board when you set off on your
distance effort, when you finish, and between efforts during recovery. Thus, weve included this section on hydration in this
handbook. As you read, youll learn how sweat loss affects athletic performance, that too much water is worse than too little, and
that you cant replace all the water you sweat out. Yes, we will get to that key issue: Just how much should I drink? Of all the
many functions water has in human physiology, well focus on just a couple that pertain especially to the endurance athlete, cooling
the body and transporting nutrients. Lets look at the cooling system first.
HOW YOUR COOLING SYSTEM WORKS
When we exercise, we burn molecular fuel, mostly glycogen, but also some protein, fat, and blood glucose from ingested nutrients.
The breakdown of these energy providers releases heat that builds up and raises our core temperature. The body must rid it itself of
this heat and maintain a core temperature within a few degrees of the well-known 98.60 F (370C). An active person needs a reliable
cooling mechanism. Actually, you have several. You lose some heat through your skin. Blood diverts to the capillaries near the
skins surface, removing heat from the body core. You breathe harder to get more oxygen, expelling heat when you exhale. But by far
the most important part of the cooling system, accounting on average for about 75% of all cooling, is your ability to produce and
Sweat, however, glistening on your forearm or soaking your singlet wont cool you; it must evaporate. Sweat works on a basic
physical premise: water evaporation is an endothermic process, requiring energy (heat) to change from liquid to gas. Thus, water
molecules in the gas phase have more energy than water molecules in the liquid phase. As water molecules evaporate from your skin,
they remove heat energy; the remaining water molecules have less energy, and thus, you feel cooler. Isnt that cool?
More...from Peak Fitness at:
9. Fueling for Endurance Sports:
By Douglas Bush
With all that is written about nutrition is has become increasingly difficult to decipher what is good to eat and the foods it might
be best to stay away from. There basic strategies that we can use to help prepare for training, maintain intensity during the
workouts, and to help recover for next sessions. During over 60 minutes it is especially important to use these ideas.
Before a workout
Hydration is very important for general health and athletic performance. Being just a little be dehydrated can have huge effects on
performance. A basic rule of thumb is to drink enough water so that your urine is a very pale yellow. Urine that is dark yellow is
an indication of dehydration.
Eating before a workout is a good idea, especially before a long run or bike. Most of the calories should be from carbohydrates
with just a little bit of protein and very little fat. If you do your long run or ride in the morning eat a breakfast of about 500 -
600 calories at least 1.5 hours before your run. Items that are easily digestible with a high concentration of carbs should be the
focus. Dont eat too much fruit or protein as they take longer to digest.
More...from Endurance Factor at:
10. Joe Henderson's Running Commentary - Rest of the Week:
When you love to run, you hate to stop. The hardest days to face are the easiest ones, when running is absent. You want to run, not
I know. As a former streaker (of the running, not the clothes-shedding, type) I never took a voluntary day off. This everydayness
continued from my youth (when recovery from run to run comes quickly) into my 40s (when efforts can be as big as they ever were, but
getting over them takes longer).
During the last and longest streak, stretching almost five years, my runs flattened out too much. Long ones grew shorter, fast ones
slower, hard ones easier, easy ones harder -- until they all felt about the same.
I avoided any runs -- hilly runs, off-road runs, group runs, races -- that would put the streak at risk. These are the very runs
that had first attracted me to the sport. They were the peak experiences in running, and they're back now that I'm following them
with valleys of rest.
I came to realize that "rest" is not a four-letter word. It isn't surrender to sloth but a way to make the remaining runs better.
Credit George Sheehan for teaching me this lesson at last. The longtime RW columnist preached and practiced every-other-day running.
He sacrificed neither training quantity nor race quality in the process.
When George made this switch in his 50s, his mileage stayed the same. He simply ran twice as much, half as often. His most dramatic
result: a 3:01 marathon PR at age 61.
I'd long accepted the training principle of mixing easy days with the hard. Now I took the next step to accepting the ultimate in
But like many recent converts to a new practice, I first went from one extreme to the other: from never missing a day to skipping
every second one.
More...from Joe Henderson at:
11. Sit or Stand: Tradeoffs in Efficiency?
by Dr. Stephen Cheung, Ph.D.
Varying our positions on the bike is required in order to adapt to different terrain or riding situations, or simply to give our
body a break from being stuck in the same position and stressing the same muscles. While we know that standing is great for giving
us more power, what are the effects on metabolic demand and efficiency?
Boy Youve Got to Carry That Weight
When we think of weight-bearing exercises, the first and most obvious one is running. Thats because, in addition to propelling
yourself forward, a lot of energy is required simply to keep yourself upright and stabilize yourself. Added to that is the impact
force from landing on your feet each stride. Its the combination of the two that makes for a much higher heart rate, metabolic
rate, and overall stress when running compared to cycling, and which helps explain why Lance felt the NY Marathon was tougher than
any ride he did during his cycling career.
Cycling is mostly a non-weight bearing activity, and the bicycle is a highly efficient machine especially because it removes the
impact forces and also because the cycling position cradles our body and minimizes the need to support our own weight for the large
part. However, there are times where we have to support a good deal of our body weight, and thats when were standing. Whether its
on the flats, the hills, or in a sprint, we are no longer supporting weight on the saddle, and have to rely on our muscles more to
keep ourselves upright.
Sit or Stand: Tradeoffs in Efficiency?
Of course, this is why standing typically costs more energy, but its also the leveraging of more of your body weight over the
pedals, along with the recruitment of additional muscles, that produces the higher power outputs possible when standing as opposed
to sitting. This is one of the main reasons why were generally taught to keep the standing to a minimum and when you need extra
power, such as initiating an acceleration (e.g., sprint, breakaway) or when you need the extra power while climbing. Wind resistance
is also higher while standing due to the larger surface area youre exposing.
More...from Pez Cycling at:
12. Less than zero?
That buzz might be the sound of calories burning, studies suggest. But green tea extract's real-world effects are unproved.
The shoppers looked skeptical.
"This is the first drink that can actually help you lose weight," sales representative Anthony Monforte said confidently, handing
out tiny samples of a new soft drink, Celsius, at a Vitamin Shoppe in Aliso Viejo.
Leslie Bedford and Marsha McDonogh, office workers who had stopped by on their lunch break, took cautious sips. "Hmmm. It does taste
like RC Cola," McDonogh said, agreeing with Monforte's description. Sold on the taste and especially the promise she plunked
down $6.99 for a four-pack.
"If it really works, that's great," Bedford said. "Everyone in our office wants to lose weight one way or another."
Beverage makers are counting on it. Stung by falling sales and criticism that sugar-sweetened soft drinks raise the risk of obesity,
they're reaching into scientists' laboratories to come up with healthier products vitamin waters, sports drinks, fortified juices
and now so-called negative-calorie drinks. The drinks, most notably Celsius and Coca-Cola's and Nestle's Enviga, promise to boost
metabolism and burn calories.
The key ingredients are green tea and caffeine. Celsius' manufacturer says its particular combination will increase metabolism
enough to burn up to 77 calories per 12-ounce bottle; Coke states that three 12-ounce cans of Enviga will burn 60 to 100 calories.
Snapple has also introduced green tea beverages, with labels that claim they boost metabolism.
More...from the LA Times at:
13. Ankle Sprain: Injury management How to heal a serious ankle sprain:
Ulrik Larsen offers guidance on how to spot and treat the kind of lateral ankle damage that can ruin an athletic career.
What is the most common sporting injury? Chances are that anyone who has done any kind of weight-bearing sport has had it happen: a
sprained ankle. But there is a vast difference between mild sprains and moderate to severe lateral ankle sprains which actually
damage the ankle.
Incorrect management can easily turn a recovery time from 3-4 months into a 12-18 month epic. Ive seen it happen and made the
mistakes myself as a younger clinician!
To establish an accurate diagnosis and treatment schedule you need to know where a sprain fits into the spectrum. The key question
is this: what are the signs and symptoms that distinguish a sprained ankle that is damaged? Only by identifying these features can
we undertake the crucial early management, and predict which sprains will require longer time frames for recovery.
I am not talking here about mild ankle sprains that will always get better regardless of what is done to them most athletes will
walk them off because there is no real damage to the ankle. Nor will I discuss medial ankle sprains, or acute forefoot/mid-foot
injuries. And finally, I will not be looking at the obviously severe injuries that need orthopaedic referral: fractures of tibia
and/or fibula, talar dome and ankle dislocations. Usually these will be picked up in the emergency department of the local hospital.
If the injury happens on the field, the severity of pain would be enough to convince anyone to summon an ambulance and have
More...from Peak Performance Online at:
14. Winterize your Exercise:
By Vic Roth
Soon the cold weather will be upon us and you should think about winterizing your running or walking.
That lovely Cincinnati winter weather that gives us the black ice sidewalks can really curb your outdoor exercise. The research
staff at The Running Spot tried wrapping hardware chain around shoes which gave excellent grip and additional weight training, but
we thought there might be a better product to offer our customers. We have found the YakTrax to be an effective grip for your
shoes. The YakTrax are very light and take up very little space. They simply stretch over your shoes and give superior grip on
snow or ice. They are sized to accept a wide range of shoe sizes. They were recently recognized by The Museum of Modern Art as a
masterfully designed product for everyday use. Yaktrax use a scientifically engineered coil design to give you 360 degrees of
traction. There is nothing to learn, just walk/run normally.
More...from the Running Spot at:
15. Low-Risk Peaking:
How to Be Properly Prepared for Your Next Race.
By Pete Pfitzinger, M.S.
Every runner wants to know how to peak for a big race, yet the concept of peaking for distance runners is commonly misunderstood.
Peaking implies a sharp improvement in performance followed by a slide "down the other side." Improvements in distance running are
developed more slowly, however, and optimal performance generally represents more of a gradual rise than a peak.
Exercise physiologist Tim Noakes, MD, aptly describes peaking training as "high risk/high reward." Traditional peaking training
consists of high-intensity intervals, which, in addition to the anaerobic conditioning benefits, are more likely to lead to symptoms
of over-training and have a higher risk of injury than lower intensity workouts. This type of training is applicable to races of
800m and 1500m, in which there is a substantial anaerobic component.
Is high-intensity peaking training necessary for distance runners? The longer the race distance, the less significant the rewards.
Approximately 95 percent of the energy you use in a 5K race is produced aerobically, and this increases to more than 99 percent for
a half marathon or marathon. As a distance runner, therefore, your objective is a steady increase in aerobic ability so you can
maintain a faster pace. High-intensity intervals are not a key element of your race preparation, and the subsequent performance
trough is an unnecessary hindrance to progress. Lets look at six other strategies you can use to achieve personal best
Start your preparation early: Rushed race preparation almost inevitably leads to mediocre results. Aerobic development from long
runs, tempo runs, and accumulated mileage takes time, so if you are looking for a significant improvement in performance you need to
allow enough time for your body to adapt and improve. There is very little risk of "peaking too early" when doing predominately
aerobic training, but there is a risk of boredom. A build-up of 12 to 24 weeks works best for most runners
More...from Running Times at:
16. Creatine: Will it prevent muscle loss with aging?
FROM BLOG: Fitness & Health with Dr. Gabe Mirkin - Fitness, health and nutrition news and views from Gabe Mirkin, M.D. Training and
lifestyle tips for athletes, serious exercisers, weight lifters and anyone who wants to stay (or get) healthy.
The following blog post is from an independent writer and is not connected with Reuters News. The opinions and views expressed
herein are those of the author and are not endorsed by Reuters.com.
Each muscle has millions of muscle fibers, and each muscle fiber is enervated by a single nerve. With aging, you lose nerves and
with loss of each motor nerve, you lose the corresponding muscle fiber. So the treatment of muscle weakness with aging is to
increase the size and strength of each remaining active muscle fibers. You do this only by exercising against increasing resistance.
Creatine will do nothing to stop the progressive loss of nerves that decreases the number of active muscle fibers. However, it can
help you to exercise harder and longer, so it may help you to do the intense workouts that will build larger and stronger muscles.
At this time we do not know whether there are any deleterious side effects in older people from taking creatine, so I cannot
Creatine can help to strengthen muscles, but athletes who take these supplements need to know how much they can take safely before
they harm themselves. When you exercise and your muscles get as much oxygen as they need, they burn carbohydrates, fats and protein
for energy. When you exercise so intensely that you cannot get all the oxygen you need, your muscles use creatine and ATP. So when
you exercise so intensely that you can't get enough oxygen, you can delay fatigue by taking creatine and it allows you to do more
work, which makes you stronger.
More...from Reuters at:
17. New clue to red wine's heart-protecting effect:
Scientists in the UK have identified "oligomeric procyanidins" as the likely ingredient in red wine's polyphenols that contributes
to heart health and longevity. And some red wines contain more procyanidins than others.
In the journal Nature, Dr. Roger Corder, from Queen Mary's School of Medicine and Dentistry in London, and his associates note that
not everyone agrees that red wine actually possess heart-healthy properties, which they say may be due to the complexity and
variability in the constituents in different wines.
To look into this issue, the investigators cultured human blood vessel cells and exposed them to 165 different wines to identify the
polyphenols with most potent effects on blood vessels.
They found that procyanidins suppress production of a protein called endothelin-1 that constricts blood vessels. High-performance
liquid chromatography identified oligomeric procyanidins as the specific phenolic constituent responsible for this effect.
More...from Reuters at:
18. Excessive Exercise:
Amy*, 08, played three seasons of sports in high school and always considered herself as physically fit. As a freshman, she decided
not to play because she wanted more free time.
She feared that after a few weeks she was losing her athletic body and began a social gym routine with her hall mates.
Two years later, Amy no longer works out casually with her friends. Instead, she skips meals and drives to a gym across town because
there are no rules restricting how long she can stay on the machines. She counts calories and tries to burn more than shes
consumed, even if it means heading to her new gym late at night conveniently, it is open 24 hours a day.
Amys friend, Sarah*, 08, said her obsession with exercise has caused a major rift in their friendship. Recently, Amy missed a
friends birthday party because of a family emergency. The celebration came to an abrupt halt when she walked in two hours late,
wearing her gym clothes and dripping sweat.
It was like I didnt even know her anymore, Sarah said. Thats when we realized this was really a serious problem.
Exercise addiction, commonly referred to as exercise bulimia, was thrown into the national spotlight at the end of the 1990s when
Sopranos star Jamie-Lynn Sigler publicly admitted she struggled with it for many years.
More...from the Brown and White at:
19. Psychology: The Jim Fixx syndrome Humair Hashmi:
Thus ended the life and the last run of one of the greatest contemporary American heroes of endurance exercise, Jim Fixx. Later,
medical investigations revealed that he died due to underlying arteriosclerosis, the cholesterol clogging his blood vessels
Psycho-tropical drugs are medicines that affect the psychology of a person. Opiates are one such category of drugs. They slow down
the brains response to external stimuli. Opiates also reduce pain. Some of these are easily available in the market and include
opium, heroin and morphine.
There are several derivates of these drugs available under different brand names. Endorphins are a group of chemicals that are
classified as neuro-modulators, a substance that modulates the activities of the postsynaptic neuron. Endorphins act like opiates,
opium and morphine, and reduce pain, and are perceived to add pleasure. They are therefore sometimes regarded as the keys to
Endorphins more correctly endogenous morphines, shortened to endorphins are also produced naturally by the body. When a person
has been engaged in a prolonged physical exercise, such as swimming, cycling or running, endorphins are released in the
body-chemistry. Joggers euphoria is a psychological state of feeling active and cheerful. This state of mind comes about as a
result of the release of endorphins in the body. The psychological experience of this is having a cheerful state of mind, an
elevated mood, and a high level of self-esteem. The behavioural reaction of this euphoria is manifest in a relative increase in
goal-directed activity and an excessive involvement in pleasurable activities and the cognitive experience of euphoria is the
flights of ideas. Joggers euphoria is therefore a very pleasurable state of being.
More...from the Daily Times at:
20. This Week in Running:
10 Years Ago- Juan Pablo Juarez (ARG) won the Buenos Aires (ARG) Marathon in 2:17:33
and took the Argentine marathon title. He was followed closely by Zithulele
Sinqe (RSA) in 2:17:37 and Luis Carlos Ramos (BRA) in 2:18:17. Nercy
deFreitas (BRA) was the winner of the women's race in 2:45:43 with Maria
Ines Rodriguez winning the Argentine title in 2nd with a 2:46:52. Zeneide
daSilva (BRA) was 3rd in 2:49:18.
20 Years Ago- Zenon Poniatowski (POL) won the Cesano Boscone (ITA) Marathon in 2:13:56,
followed by ten Italians, all under 2:20. Second was Giuseppe Denti in
2:14:30, 3rd was Marco Milani in 2:15:47, and 4th was Mariano Penone in
2:16:32. The top four women were all Italians and all under 2:43. First
was Lucia Bertelli in 2:39:50, then Valentina Bottarelli in 2:41:56, 3rd
was Silvana Acquarone in 2:42:23 and 4th was Silvana Cucchietti in 2:42:36.
30 Years Ago- Ric Rojas won the USA crosscountry title at Philadelphia, defeating Terry
Cotton, Jeff Bradley, Kirk Pfeffer, and Barry Brown. The USA women's
championship was held the same day in Miami FL over 3 miles with Jan Merrill
taking the title. Julie Brown was 2nd and four-time world XC gold medalist
Doris Brown was 5th.
40 Years Ago- Michael Ryan (NZL) won the Fukuoka (JPN) Marathon in 2:14:04.6, a scant 0.6
seconds over Hidekuni Hiroshima (JPN) in 2:14:05.2. Hirokazu Okabe (JPN) and
Masatsugu Futsuhara (JPN) followed in 2:15:09.2 and 2:15:36.2 respectively.
50 Years Ago- Browning Ross (USA) won his tenth title at the Berwick "Marathon" (PA/USA) 9M,
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.
21. When X Trains With Y:
Why do so many women train with men? Women don't race against men. Women don't even bother to compare their times with men. The
answer I hear is that most women will tell you that it's to help them ride strongerif they always ride with someone who's faster,
then it makes sense that they'll eventually get faster too, right? Wrong!
I learned this lesson the hard way in the winter of 2001 when my collegiate cycling team was preparing for a strong performance at
the Collegiate National road racing championships in late spring. Our team that year consisted of ten men and three women. At the
time, I mistakenly believed that the harder I trained, the better I'd get. And what better way to train hard than riding with...men.
I was motivated to do everything right that year and win a medal at Nationals. I had my training intensity ranges carefully mapped
out after intensive physiological testing, and I had a detailed training plan in place. But after only one month of training with
men everything had fallen apart. I was tired, cranky, and skipping rides due to physical and mental burnout. My carefully balanced
training regimen had turned into one day of rest followed by six days of race-pace intervals with the guys where my average
heartrate hovered at around 180 beats per minute for three to five hours at a time. Sure, I was earning praise for being able to
keep up with the guys, but I was struggling mightily to do it.
Physiologically, riding with men every day was taking too much out of me and psychologically, it was self-defeating. Instead of
comparing my fitness to other women, I was comparing myself to men, a game that all women are set up to lose. This is because there
are some unavoidable physical disadvantages to being a woman competing against a man. In general, when he is training in the right
intensity for his workout, as a woman, you will probably be training too hard for yours.
More...from TriFuel at:
22. Rapid Recovery After a Workout or Competition:
By Cindy Cassell PhD, RD, LD
Sports Nutritionists and Exercise Physiologists
Training sessions and competitions can make you feel totally exhausted. If you dont recover properly, you will not be ready to
perform well during the next training period or competition. A failure to recover adequately can eventually lead to dehydration,
over training and poor performance. Below are two examples of clients that may benefit from proper recovery methods.
A female high school track athlete has just finished a 2-mile warm up and is ready to compete in the 800-meter preliminary heats for
the regional high school meet. If she places 1st through 4th she will have to run again in 2 hours for the final. Should she simply
concentrate on resting for between the events, or should she be most concerned about refilling her carbohydrate stores and body
fluids before she starts to warm up again?
Another scenario that plays out in this city during the winter sports season is the age group swim meets. How would parents and
coaches advise this athlete? During morning competition, an age group swimmer competes in three preliminary races and qualifies for
the evening finals in each. What type of rest versus recovery carbohydrates should this athlete take in the next 6 hours to perform
All sports medicine professionals have been faced with questions about how to best recover from one bout of exercise and prepare for
the next. There are many myths and half-truths about the best approaches for recovery and there is far more published science on
optimal preparation for exercise than on how best to recover from exercise.
More...from the Running Spot at:
23. PEZ Gets High: Altipower Personal Hypoxicator:
Altitude training is no longer just another a vertically induced hallucination, thanks to the guys at AltiPower. Their portable
breathing device simulates high altitude oxygen levels, so you can condition your body to better process oxygen - without even
getting off your couch.
Ever since a friend of mine (riding for a big US pro team at the time) told me about this new generation of hypoxic training
devices, I had been eager to try one out. Its claimed that intermittent altitude training improves speed, strength, endurance &
The theory is simple by breathing extremely low levels of oxygen (O2) (i.e., a simulated 20,000 feet) for short intervals, or
instead of spending the entire night sleeping at a moderately high simulated altitude of 7,000 feet, an athlete could get all the
benefits of altitude training without any of the negative effects such as poor sleep and increased recovery time (due to the body
not getting enough oxygen during its nighttime rebuilding phase).
What It Is
The Altipower Personal Hypoxicator is <br/><br/>(Message over 64 KB, truncated)