Runner's and Triathlete's Web Digest - June 5, 2009
- 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. Almost 300 women completed the race with 38 women running under 20:00
The 2009 race will be run on June 20th.
For more on the race visit the website at:
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
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:
4. Toronto Waterfront Marathon, September 27, 2009
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!
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.
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
Fix Orientation to learn how to exercise safely and effectively . Access to all cardio and strength-training equipment . Access to
all of our world-class Group EXercise classes . A copy of Living the Good Life audio CD Get started today! Visit
www.GoodLifeFitness.com Limited time offer.
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.
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.
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
9. Canadian Running Magazine: Subscribe at:
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
Sign up at:
The Runner's Web is a member of Running USA, The National Professional Organization for the Running Industry.
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Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from the link on our FrontPage at:
http://www.runnersweb.com . We have added a button for Lauren Groves, Triathlete.
I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook group, if you are not a member of Facebook, you
must first create a free Facebook account at www.facebook.com. Once you have your own space, search "Runner's Web" under "Groups".
At the Runner's Web site, click "Join this group". Once I have approved your request to join, you'll be able to visit the site, post
race photos, discuss training tips, and share information about running, racing and training.
If anyone is looking for a web mail provider, you might wish to consider Google's GMail. You can now sign up for free Gmail at
Google WITHOUT AN INVITATION at: www.gmail.com
Race Directors: Advertise your event on the Runner's Web.
For more information:
You can also list your events for free in our Interactive Calendars and on our Marathons, Races and Triathlons pages.
NEW THIS WEEK:
Shop the Under Armour Outlet for savings up to 40%!
Shop the Under Armour Outlet for $10 discounts on all running shoes!
Under Armour - FREE STANDARD SHIPPING ON ALL ORDERS, NO ORDER MINIMUM! Use promo code UASPRING03
Dates: Now through 6/30/09
Special Father's Day Offer from HK Publishers
Having trouble figuring out what to get Dad for Father's Day or looking for ways to keep active this summer? As a thank you to
their customers and fathers everywhere, Human Kinetics is offering a special 15% discount for a limited time on any product
purchased from their website www.humankinetics.com . They have all kinds of resources from sports and fitness to strength
training and nutrition. Enter Code E5241 into the promo code box at check out.
Offer expires: June 21, 2009
15% off $99 - Use Code LKS196C9 - Valid 6/1-7/6
15% off $99 Lady Footlocker - Use Code LKS196Y9 - Valid 6/1-7/6
Nike Casual Shoe Sale - Save Big $$$ - at Footlocker.com
Outlet Items Are Up to 65% off at ChampionUSA.com! This Offer is valid now through June 21st.
The Runner's Web has partnered with Training Peaks to provide online coaching from experts such as Hal Higdon, Joel Friel and Matt
Sign up at:
Event directors, add your event to our Event Calendar at:
Events must be approved before going live.
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 is worthy of a Guest Column on the Runner's Web, email
mailto:webmaster@... or leave your comments in one of our Forums 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:
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
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:
* Sports Nutrition by Sheila Kealey. Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing Team and X-C
Ottawa. She has a Masters in Public Health and works in the field of nutritional epidemiology as a Research Associate with the
University of California, San Diego. Her column index is available at: http://www.runnersweb.com/running/SK_index.html
* 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:
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:
* 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. Women Who Run May Benefit From Extra Folic Acid
In athletes who stop menstruating, supplements boost vascular function, study finds.
2. Ballerinas And Female Athletes Share Quadruple Health Threats
3. How Many Calories Are You Really Burning?
Don't believe everything you read.
4. VO2max - The monthly newsletter of RunCoachJason.com
6. Fewer Americans following a healthy lifestyle
7. Sport psychology: take mental charge of your performance
8. Top Tips for Long Distance Racing
9. Work Hard or Work Smart: Which Way To Fitness?
10. Triathlon Training: Managing Your Appetite
11. Good mood can run a long time after workout
12. Dr. Gabe Mirkin's Fitness and Health E-Zine
13. 18 Supplements That Could Help Your Body Heal Faster
14. Anti-Inflammatory Foods
15. Digest Briefs
RUNNER'S WEB WEEKLY POLL:
"How long have you been running?"
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:
"The women's world record for the mile is 4.12.56 set by Svetlana Masterkova of Russia in 1996. Will a woman ever break 4 minutes
for the mile?"
1. Never 25%
2. 50 years 6%
3. 25 years 13%
4. 10 years 25%
5. 5 years 13%
6. 1-4 years 19%
FIVE STAR SITE OF THE MONTH: MirindaCarfrae.com
Name: Mirinda Carfrae
Height: 161 cm Weight: 52 kg
Birthday: 26 March 1981
Occupation: Professional Triathlete
Coach: Siri Lindley: www.siri-lindley.com
Hometown: Logan City, Queensland
Training Camps: Queensland, Australia; California, USA, Colorado, USA
Federation Links : Triathlon Queensland and Triathlon Australia
Mirinda started sports at an early age, playing basketball and a variety of other school sports. In 2000, at the age of 19, she
competed in her first triathlon. Even though she did not have a background in swimming, running, or biking, she experienced success
in 2001 when she made the Australian Junior Elite Team. Mirinda then went on to represent Australia at the ITU Triathlon World
Championships from 2001 through till 2005 earning silver medals in 2002 and 2003. More recently Mirinda has focused on the longer
distances. She won the Nice Long Course triathlon in 2004 and got silver at the ITU Long Course World Championships in Denmark in
2005. With the introduction of the Ironman 70.3 series in 2006, Mirinda claimed the St Croix and Baja titles early in the year,
going on to win a bronze at the Ironman 70.3 World Championships in the same year. In 2007, Mirinda came second in 4 half ironman
distance triathlons before winning the 2007 Ironman 70.3 World Championships in world record time.
With four 70.3 wins already in 2008, Mirinda has clearly claimed the 70.3 distance as her own and leaves no doubt that she's a force
to be reckoned with in ironman racing.......
Check out her site at:
Our Photo Slideshow is updated on a random basis. Check it out from our FrontPage.
BOOK/VIDEO/MOVIE OF THE MONTH: Age is Just a Number: Achieve Your Dreams At Any Stage In Your Life
By Dara Torres
From legendary Olympic gold medalist Dara Torres comes a motivational, inspirational memoir about staying fit, aging gracefully, and
pursuing your dreams.
Dara Torres captured the hearts and minds of Americans of all ages when she launched her Olympic comeback as a new mother at the age
of forty-one-years after she had retired from competitive swimming and eight years since her last Olympics. When she took three
silver medals in Beijing-including a heartbreaking .01-second finish behind the gold medalist in the women's 50-meter
freestyle-America loved her all the more for her astonishing achievement and her good-natured acceptance of the results.
Now, in Age Is Just a Number, Dara reveals how the dream of an Olympic comeback first came to her-when she was months into her
first, hard-won pregnancy. With humor and candor, Dara recounts how she returned to serious training-while nursing her infant
daughter and contending with her beloved father's long battle with cancer.
Dara talks frankly about diving back in for this comeback; about being an older athlete in a younger athletes' game; about
competition, doubt, and belief; about working through pain and uncertainty; and finally-about seizing the moment and, most
important, never giving up. A truly self-made legend, her story will resonate with women of all ages-and with anyone daring to
entertain a seemingly impossible dream.
About the Author
DARA TORRES has set three world records and has brought home twelve Olympic medals, including four golds. She is the first American
swimmer to have competed in five Olympics. She lives in Florida.
Buy the book at Amazon at:
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. Women Who Run May Benefit From Extra Folic Acid:
In athletes who stop menstruating, supplements boost vascular function, study finds.
High-dose folic acid supplementation improved vascular function in young female runners who stopped menstruating (amenorrhea)
because their caloric intake was lower than their energy output, researchers say.
The findings suggest that folic acid may decrease cardiovascular risk and also improve performance in young female athletes,
according to the Medical College of Wisconsin researchers.
"Previous studies have shown that amenorrheic women runners have decreased dilation in the main (brachial) artery of the arm in
response to blood flow. Athletic amenorrhea has a hormonal profile similar to menopause, when the earliest sign of cardiovascular
disease is reduced vascular dilation, which can limit oxygen uptake and affect performance," study author Dr. Stacy Lynch, a women's
sports medicine fellow, said in a news release.
The study included 16 female college or recreational runners, aged 18 to 35, who weren't on birth control pills and had been running
at least 20 miles a week for the past year. All the women were healthy, but six of them had reduced vascular function and irregular
or absent menstrual periods.
More...from Forbes at:
2. Ballerinas And Female Athletes Share Quadruple Health Threats:
A study led by sports medicine researcher Anne Hoch, D.O., at The Medical College of Wisconsin in Milwaukee has revealed that young
female professional dancers face the same health risks as young female athletes when they don't eat enough to offset the energy they
spend, and stop menstruating as a consequence.
"These two components of the female athlete tetrad put them at higher risk for the other two; the cardiovascular and bone density
deficits of much older, postmenopausal women," according to Dr. Hoch, associate professor of orthopaedic surgery and director of the
Froedtert & the Medical College Women's Sports Medicine Center.
The researchers studied 22 professional ballerinas, all members of the Milwaukee Ballet Company, to determine the prevalence of
disordered eating, amenorrhea (lack of menstruation), abnormal vascular function and low bone density. Study findings were presented
at the American College of Sports Medicine meeting in Seattle, May 30.
More...from Science Daily at:
3. How Many Calories Are You Really Burning?
Don't believe everything you read.
Hustle to the locker room-there's less than an hour to spare. Strapping on a heart rate monitor as you head to the front door, you
notice the rain clouds have turned into a storm. The multiple flashes of lightning and the forceful crash of thunder suggest running
outside just isn't worth the risk. Too bad there's not enough time to wait out the storm. Looks like a day for the treadmill.
As you plug away, you can't help but notice the calorie expenditure window on the treadmill making its climb. Slowing the treadmill
for a cooldown walk you read nearly 800 calories burned. "Fabulous," you would like to think, but you have reason to be confused,
given that your heart rate monitor claims you burned more like 550 calories.
Those who rely on that calorie window at the gym for daily caloric goals may end up feeling only disappointment. It's not uncommon
to be deceived by the calorie expenditure reading of your favorite piece of equipment. For starter, the caloric tally is often based
on the average 150-pound male. Moreover, even if you fit this build your calorie expenditure could be quite different.
More...from Running Times at:
4. VO2max - The monthly newsletter of RunCoachJason.com:
** Bones (excerpted from Karp, J.R. The Bare Bones. IDEA Fitness Journal. May 2009.)
Just like your muscles get stronger when you apply stress to them, so do your bones. The elegant adaptation of bone to withstand
stress is called Wolff's Law, and is explained by the changes to the internal strain of bone caused by external stress, which
activates mature bone cells called osteocytes that alter the balance between bone resorption and formation in favor of formation,
leading to greater bone mass. External stress is so important to bone health that the absence of stress by immobilization results
in losses in
bone mineral density (BMD) of 1 percent per week. If you have ever elevated a leg off the ground by using crutches, you have seen
the massive muscle atrophy that occurs when not bearing weight on the injured leg. Interestingly, the lack of stress on your leg by
not bearing weight affects your bones just as much.
While weight-bearing exercise is better than non-weight-bearing exercise for burning calories and losing weight, it's also better
for your bones. Research has shown that people who participate in sports involving running and jumping, such as soccer, distance
running, basketball, gymnastics, and volleyball, have greater BMD compared to non-active people and even compared to athletes in
non-impact sports, such as swimming, cycling, cross-country skiing, and rowing. While some running is good for bones, more running
not necessarily better, as research has shown a negative association between running mileage and BMD when people run more than 20
miles per week. Comparing athletes in different sports, a number of studies have found that athletes in high-impact activities,
like gymnastics, have the greatest BMD.
Despite the repetitive stress of running, which imposes two to three times your body weight with each landing of your foot on the
ground, the large forces associated with weight training have an even greater impact on BMD. The strong contraction of muscles as
they pull on the bones to which they attach influences the magnitude of stress on the bones themselves. And the magnitude of stress
on the bones is more important for increasing BMD than the number of times the stress is repeated, so you only need one set of a
heavy weight to increase BMD.
For bones to maximize their adaptive response to exercise, they require a dynamic, rather than static, stress; either a
low-frequency, high-intensity stimulus (e.g., heavy weight training with few reps per set) or a high-frequency, low-intensity
stimulus (e.g., running five miles at an easy pace), with a high-intensity stimulus being more effective; and a direction and
magnitude of stress different from what are normally experienced.
** The Runner's Heart
The heart is the symbol for our most powerful emotion, love. It can be found among the scribbles in a lovestruck girl's high school
notebook, as a figure of speech when we thank people ("from the bottom of my heart"), and as a metaphor for life and death when
beneath the delicate hands of a surgeon as he performs a bypass operation. Even when we salute the American flag and sing the
National Anthem, we place our hand over our heart as a symbol of loyalty to and respect for our country.
The ancient Greeks may have been the first to acknowledge the existence of the heart, which they named kardia. Our words cardiac,
cardiovascular, electrocardiogram (ECG or EKG), echocardiogram, and cardiologist are all derived from that word. The Greek
philosopher Aristotle thought that the heart was the seat of the soul and the center of man. But it is certainly also the most
extraordinary muscle in the human body. It is always working, from before we are born until we die. It has both the unique ability
and responsibility of delivering the most important chemical element--oxygen--throughout the body to sustain life. And it is how
our most vital body fluid--blood--is delivered to our organs and running muscles. With running, we can actually train the heart to
pump more efficiently, to pump more blood (and hence, oxygen) with each beat.
The amount of blood the heart pumps with each contraction of its left ventricle (the heart's largest chamber that is responsible for
sending blood to every part of the body except the lungs) is called the stroke volume. Multiply the stroke volume by the heart
rate, and you get the amount of blood pumped by the heart each minute, called the cardiac output.
The first documented case of an enlarged heart in a distance runner may have been Clarence DeMar, who won the Boston Marathon 7
times between 1911 and 1930. A large heart is so characteristic of genetically gifted and highly trained runners that it is
considered a physiological condition by the scientific and medical communities called Athlete's Heart. Specific training can make
your heart larger and increase your maximum stroke volume and cardiac output. Since cardiac output is one-half of the equation that
determines VO2max, when maximum cardiac output increases, so does your VO2max.
Intervals of 3- to 5-minute work periods provide the heaviest load on the cardiovascular system because of the repeated attainment
of the heart's maximum stroke volume and cardiac output (and, by definition, VO2max). In response to the imposed threat of running
at the heart's maximum ability to pump blood, the heart responds by increasing its contractility (pumping strength) and by enlarging
its most important chamber (left ventricle) so that more blood and oxygen can be sent to the working skeletal muscles. The larger
your left ventricle, the more blood it can hold; the more blood it can hold, the more blood it can pump.
If you can't get to a laboratory to tell you the pace at which your VO2max occurs, you can use your current race performances or
heart rate. VO2max pace is close to 1.5-mile race pace for recreational runners and close to 3K or 2-mile race pace (10 to 15
seconds per mile faster than 5K race pace) for highly trained runners. You should be within a few beats of your maximum heart rate
by the end of each work interval. Examples of workouts are: 1) 3 x 1,200 meters (or 4-5 minutes) at VO2max pace with 3 to 4 minutes
recovery; 2) 4 x 1,000 meters (or 3-4 minutes) at VO2max pace with 2.5 to 3 minutes recovery; and 3) 6 x 800 meters (or 3 minutes)
at VO2max pace with 2.5 to 3 minutes recovery.
** Rest Periods
If you lift weights, do you ever wonder how long you should rest between sets? A study published in the January, 2009 issue of
Journal of Strength and Conditioning Research found that resting 2.5 minutes between sets caused a greater increase in muscle size
after 10 weeks of strength training than resting for only 1 minute between sets in men who had not weight trained before. The
longer rest period enabled the subjects to use a higher percentage of their one-rep max for each set, so it's possible they
recruited a greater
percentage of the available muscle fibers, giving them a greater hypertrophic response.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com
Every once in a while we encounter a real-life story that touches our hearts and breathes hope for the future, revealing the best in
human nature. This is one of them. Please take a moment to look at this webpage and catch the spirit www.urdt.net/runners/
The girls at URDT in rural Uganda are totally committed to running and working to help others, in spite of very challenging
circumstances. As an athlete I am truly inspired by the girl's story. As I raced to a personal best and set a new Canadian record
in the half marathon recently, I found myself thinking of the girl's. Without a doubt any amount of pain or fatigue that I was
feeling seemed insignificant compared to the challenges these girls face on a daily basis. Their strength and determination kept
me focused and I know their story will touch your heart and do the same for you. So, let's make a commitment, to running - running
not for ourselves but for the betterment of others. These girls are truly inspiring and their story shows us what we can accomplish
when we commit to a goal.
Here's how you can help. Once you have visited the website and read the girl's story there are a number of ways you can choose to
support this great cause. You can choose to create an individual and/or team webpage, or you can simply join an existing team's
webpage. As runners there are a number of ways you can target your fundraising goals - running in local road races; or perhaps
competing in various track and field/cross country races if you are on a school team or a competitive athlete. The possibilities
are endless. Most importantly, if you are planning to support a local cause you can feel good supporting the girls in Uganda at the
same time. The two are complementary - local, and a worthy cause in Africa. It's easy to join in. You can also forward this to
other people who aren't runners whom you think would be moved by this story and may want to donate directly; that's great too.
"As both a woman and a runner, I am proud to support Runners4Runners. Growing up in Canada and having the support of our education
system made me realize how truly fortunate we are. For the girls of Uganda, an education is a life changing opportunity; to be
able to better themselves, strengthen their communities and learn to be leaders.
Through education and sport we can make this connection. In supporting these girls I join their cause and I challenge others in the
running community to do the same. Let's make a commitment to running- running not for ourselves, but for the betterment of others.
These girls are truly inspiring and their story shows us what we can accomplish when we commit to a goal. I'm very excited to be
involved in such an amazing cause and I'm really looking forward to doing what I can to help.
I'm very excited to be a part of such an amazing cause and with your help I know we can make a difference. I can't possibly Thank
you enough for your support of these remarkable young girls in Uganda. I know they will never forget it. All the best, Tara
Quinn-Smith - Canadian Marathon & Half Marathon Champion."
6. Fewer Americans following a healthy lifestyle:
The number of middle-aged and older Americans who eat right, exercise and keep their weight down has declined substantially in the
past two decades, a new study finds.
Using data from a large government health survey, researchers found that in 2006, only 26 percent of Americans ages 40 to 74 said
they ate five or more servings of fruits and vegetables per day -- down from 42 percent in 1988.
When it came to exercise, 43 percent said they worked out at least 12 times per month, versus 53 percent in 1988.
Perhaps not surprisingly, the rate of obesity went in the opposite direction, from 28 percent in 1988 to 36 percent in 2006, the
researchers report in the June issue of the American Journal of Medicine.
More...from Reuters at:
7. Sport psychology: take mental charge of your performance:
Mental stress can hurt your performances in a variety of different ways. It can raise heart rate and oxygen consumption, harming
your exercise efficiency and causing particular workout and race speeds to feel tougher than they actually should. It can increase
muscle tension, reducing stride lengths (if you are a runner) and making your legs and arms considerably less 'springy' and
powerful. On a cognitive level, stress prevents you from 'mentally managing' your tough workouts and races; instead of relaxing and
focusing on the task at hand, you are preoccupied with stressful thoughts and emotions, so the quality of your performance
If you feel stressed-out before and during your competitions or hard training sessions, what can you do to control the stress, and
thus increase your chances of performing at your highest-possible level? Sport psychologists have proposed a number of different
stress-managing techniques over the years, but one of the most successful has been something called 'stress-inoculation training'.
Developed in the late 1970s and early 1980s by Donald Meichenbaum, a psychologist at the University of Waterloo in Canada,
stress-inoculation training takes its name from the fact that it exposes individuals to stress in manageable but gradually
increasing amounts, thereby enhancing 'immunity' to stress for the persons practising the technique.
More...from Peak Performance Online at:
8. Top Tips for Long Distance Racing:
By Monique Ryan, MS, RD
Nutritional preparation for Ironman racing is both a science and an art, with each competitor formulating their own mix of training
and race nutrition strategies. However, there are some essential ingredients to race-day success. Below are some nutrition tips
deserving of your time and attention in preparation for race day.
Your Daily Diet
Of course the quality of your daily diet is important for your health, with whole grains, fruit, and vegetables comprising the
majority of your carbohydrate intake. Lean proteins, and adequate amounts of healthy fat also provide dietary balance. But much of
what distinguishes your training diet and affects your recovery is how you portion and time your food intake.
Match your nutrition plan to your training plan
Often referred to as nutritional periodization, this simply requires that you eat just the right amounts of carbohydrate, protein,
and fat for that day's training. You can have the best nutrition on race day, but if you do not feed your body appropriately every
day, you will not arrive at the race in the best shape possible.
Long training days and intense training sessions mean that you burn through more muscle glycogen for fuel, and underconsuming
carbohydrate can compromise muscle glycogen recovery. Your body also needs plenty of protein when you are building your training
program for muscle tissue repair and a strong immune system. Super long cycling days may require that you take your fat intake up a
More...from USA Triathlon at:
9. Work Hard or Work Smart: Which Way To Fitness?
I took myself for a swim today, part of my 'easing back into exercise' program, and had a couple of revelations.
I'm by no means a great swimmer. I learned to swim with any degree of proficiency as part of my first few outings as a triathlete
in 2005, and was lucky enough to get some coaching from a guy named Clay Evans, an Olympic silver medalist who now runs a very
popular master's swimming program here in Southern California.
Clay taught our class of budding triathletes the basics of the crawl, but he also taught us how to structure a swimming workout. At
the time, I was prepping to race distances from a quarter-mile to a full mile, and before I started training with Clay's group,
would just swim lap after lap, vaguely trying to improve on my previous workout's record.
According to Clay, that's not the way to learn to swim better. Clay handed all his charges a sheaf of pages with some standard
workouts on them, and though they all varied in difficulty, length, and complexity, they all followed a basic pattern: drills that
built technique alternated with drills that built strength and stamina.
Example: you'd do a few laps with your hands in fists--which teaches you to use your whole arm efficiently--and then you'd do a few
100-meter repeats on the 2:00, trying to go faster and faster each time. The first drill emphasized and built on one particular
aspect of your stroke; the next one put it into practice. The first one forced you to slow down and think, the next one forced you
to speed up and get out of your head.
The ldea was that in a race, the two different approaches--the one which taught you to swim well, the other to swim hard--ultimately
would blend, giving you a technically sound stroke that was also strong and enduring.
More...from Male Pattern Fitness at:
10. Triathlon Training: Managing Your Appetite:
Appetite is important. It is your body's built-in mechanism for food intake regulation. Its job is to drive you to eat enough to
meet your body's energy and micronutrient needs, and no more. The appetite mechanism works very well under normal circumstances.
Obviously, it never would have survived millions of years of evolutionary testing if it did not work to the benefit of our health.
But our modern lifestyle does not constitute normal circumstances in relation to the environment in which most of our evolution took
place. Consequently, our appetite cannot be entirely relied upon to ensure that we don't overeat and get fat.
The crux of the problem is that many modern processed foods, such as cheeseburgers, are far more calorically dense than most natural
foods, such as carrots. Consequently, we can eat 500 or even 1,000 calories in just a few minutes when dining on cheeseburgers
compared to scarcely 100 calories in the same amount of time when snacking on carrots. Because appetite is not satisfied
instantaneously when food is swallowed (there's a lag time of 10 to 20 minutes), it's possible to eat far more calories than you
need to satisfy your appetite when consuming cheeseburgers and other such foods. In essence, the modern diet does an end run around
our appetite control mechanism.
Exercise is a great way to counterbalance this problem. Exercise increases caloric usage more than it increases appetite, so when
you work out regularly some of those excess calories from processed foods don't end up being stored as belly fat. As a triathlete,
therefore, you are in a better position to control your body weight than is the average couch potato, despite the manner in which
our modern food environment sabotages our appetite control mechanism. However, even most triathletes struggle to reach or maintain a
satisfactory body weight, which we may define as a weight that not only makes us look good but that supports optimal triathlon
performance as well. A recent survey of more than 3,000 endurance athletes reported that 54 percent were dissatisfied with their
current body weight. Clearly, then, there is a need for triathletes to manage their appetite and avoid excessive caloric intake too.
Following are five appetite management methods that will enable you to prevent a rumbling stomach from sabotaging your efforts to
reach and maintain your optimal racing weight.
More...from Competitor Magazine at:
11. Good mood can run a long time after workout:
Exercise experts have known for years that moderate physical activity improves mood. Now a study shows that people are in a better
mood for up to 12 hours after they work out.
Researchers at the University of Vermont had 24 college students ride an exercise bike for 20 minutes at a moderate intensity.
Another 24 people did no exercise during the same time period.
Afterward, everyone in both groups filled out questionnaires that evaluated their overall mood at several intervals: one hour, two,
four, eight, 12 and 24 hours. The questions addressed tension, anger, vigor, fatigue, confusion and depression.
The researchers found that people in the exercise group experienced a significant improvement in mood immediately after the
exercise. They also had improved moods after two, four, eight and 12 hours compared with the people who didn't exercise, says Jeremy
Sibold, an assistant professor in the university's Department of Rehabilitation and Movement Science.
More...from Reuters at:
12. Dr. Gabe Mirkin's Fitness and Health E-Zine:
** Burning During Exercise Differs from Muscle Pain After Exercise
The burning you feel in muscles during intense exercise is different from the burning and pain you feel after exercising. Burning
during intense exercise is caused by the acidity from accumulation of lactic acid. When your muscles cannot get all the oxygen they
need to convert food to energy during intense exercise, lactic acid accumulates in muscles, makes them more acidic, and the acidity
causes a burning feeling. Excess lactic acid is cleared from the muscles within seconds after stopping exercise.
Lactic acid is good because it is the most efficient fuel for muscles during exercise. It requires less oxygen for energy than
virtually all other fuels. Sodium bicarbonate (baking soda)
neutralize lactic acid in muscles during intense exercise and helps athletes to exercise longer (Medicine & Science in Sports &
Exercise, October 2006). Caffeine (the amount in four cups of coffee) reduces muscle burning during intense exercise (International
Journal of Sport Nutrition and Exercise Metabolism, April 2009).
Burning or pain eight to 24 hours after exercising is usually caused by damage to the muscles themselves. The longer you stay in
the burn during exercise and the greater the
force on your muscles during exercise, the greater the muscle damage. Most athletes train by taking a hard workout on one day,
damaging their muscles and feeling sore on the next, and then going at low intensity for as many days as it takes for the soreness
to disappear. When muscles heal from hard force on them, they become stronger. Athletes recover from hard exercise actively by
exercising at low intensity. They rarely take days off. Exercising at low intensity during recovery makes muscles more fibrous
which protects them from injury when they are stressed again.
** Dear Dr Mirkin: My doctor told me that my irregular heart beats won't harm me. Should I continue to enter bicycle races at age
Nobody knows. Exercise cannot hurt a healthy heart. However, some heart problems are silent and a person may not know that he has a
problem. This is a very controversial subject. We know that master athletes have a very high incidence of irregular heartbeats, such
as intermittent atrial fibrillation (Annals of Internal Medicine April, 2009). Many doctors put these people on anticoagulants but
we do not know if this is necessary for them. You probably have a harmless irregular heartbeat that should not keep you from
competition. However, it is always possible that you may have hidden heart problems.
Personally I still compete at age 75, take no medication, and do not restrict myself. When I started to compete again after many
years of less regular exercise, I would suddenly lose my breath, which can be a sign of irregular heartbeats. By the time I
recovered my breath, I would be so far behind that I could not catch anyone. I may have taken great risks, but now that I am riding
regularly and following a good training program, it does not happen anymore.
From Dr. Mirkin's e_zine at:
13. 18 Supplements That Could Help Your Body Heal Faster:
If you find yourself injured or laid up with inflammation, follow this exact protocol for enhanced connective tissue healing, fast
recovery from injury-produced inflammation, and a quick return to your training and competition after a strain, sprain or crash.
This information is not provided by a physician for medical treatment purposes, but is rather a simple guide to natural supplements
that can assist with healing.
1. Glucosamine, ~500mg. Best when combined with Chondroitin, ~400mg. Spread it through the day in three separate doses.
2. Chondroitin (see above).
3. Vitamin C, ~1000+mg per day. You could take this in an "immune system booster" like Airborne, from high fruit and vegetable
intake (*ahem*, one apple only contains 8mg, however), or from a multi-vitamin that includes Vitamin C (AKA ascorbic acid).
4. Zinc, ~50mg. Often, zinc can also be found in an "immune system booster" type of effervescent powder.
5. Vitamin B3, ~250mg. Also know as Niacinamide. Tuna is one of nature's richest sources, but you'll only get about 15mg from one
fillet. You're getting the idea - use a supplement form for convenience, rather than mowing down 17 tuna fillets.
More...from TriFuel at:
14. Anti-Inflammatory Foods:
GI Distress, Inflammation and Diet
By Patricia Rosen MD, & Becky Witinok-Huber
There are multiple reasons for GI distress in endurance athletes. Some of the most important reasons are: decreased blood flow to
stomach; high osmolality in foods and drinks and improper dietary preparation.
Adequate blood flow to the stomach requires that the athlete have an adequate hemoglobin, meaning not have anemia. Runners and
endurance multisport athletes loose blood in their gut from the pounding of the intestines during the run and the use of
anti-inflammatory medicines. This group of athletes are most prone to anemia. It is important to check your hemoglobin or red blood
cell count on at least a yearly basis and to use multivitamins with iron if indicated. An easily digested multi-vitamin with iron is
recommended to avoid gut issues with the vitamin. Slow release or iron that is attached to a carbohydrate is more easily absorbed.
If you have anemia and require iron, try different formulations to find one that is easily tolerated, like MultiV from First
Adequate blood flow to the GI tract also requires that the athlete have adequate fluid on the run and prior to the race. Consume a
sports drink that provides sufficient energy and electrolytes, is rapidly absorbed, has a good palatability, and quenches thirst. It
has been suggested that a reduction in mesenteric blood flow by more than 50% causes a linear fall in the rate of glucose
absorption. Liquids are the preferred source of energy during strenuous physical exercise. Note also that the body can sweat out two
liters an hour but the stomach can only absorb 800 ml per hour, less than one half that amount. Thus it is important to hydrate
before the race and if doing multisport racing, while on the bike. Due to oxidative stress and loss of blood in the gut, Ironman
athletes and long distance runners, may have a higher susceptibility to ischemic colitis and various inflammatory diseases.
More...from First Endurance at:
15. Digest Briefs:
** Absorb, Process, Persevere
By Coach Matt Russ
One of the key ingredients to being a successful athlete is not motivation, or talent, or mental focus, it is the ability to learn
from your mistakes. Bad races happen to everyone and they will likely happen to you at some point. A race is only "bad," however, if
you do not walk away some knowledge that will help you in the future.
Having worked with many elite athletes, I can tell you one of their key characteristics is the ability to absorb an injury, bad
race, equipment failure, or other setback, learn from it, and move on. I have observed talented athletes that did not have this
ability fall by the wayside, victims to their own discouragement.
It is ok to be disappointed, but then you must look for answers. If it was something out of your control such as a mechanical,
weather, or illness then you must simply shrug it off. There are numerous accounts of unlucky athletes that stuck with their sport
and came back to achieve their goals. If it is a factor within your control, break it down, come up with a plan over come it, and
keep moving forward. A successful athlete is like Teflon; they do not let negativity stick to them.
Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds
expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner
of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly
featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or
email him at mailto:coachmatt@...
THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage (www.runnersweb.com)
June 6, 2009:
Avon Foundation Need for Speed Relay - Westchester County, NY
Challenge 5K - St. Paul, MN
Hospital Hill Run - Kansas City, MO
June 7, 2009:
NYRR New York Mini 10K, New York, NY
Prefontaine Classic - Eugene, OR
June 20, 2009:
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
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:
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