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Runner's and Triathlete's Web Digest - August 7, 2009

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  • Ken Parker
    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
    Message 1 of 1 , Aug 7, 2009
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      A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES. The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
      sports of running and triathlon and general fitness and health issues. The opinions expressed in the articles referenced by the
      Digest are the opinions of the writers and not necessarily those of the Runner's Web. Visit the Runner's Web at
      http://www.runnersweb.com The site is updated multiple times daily. Check out our daily news, features, polls, trivia, bulletin
      boards and more. General questions should be posted to one of our forums available from our FrontPage.

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

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

      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.
      The Team
      Mark Sutcliffe, Publisher and Editor
      Mark has more than 20 years of experience in the Canadian media business. An avid runner, he has completed five marathons and 10
      half-marathons. He writes a popular weekly column on running in the Ottawa Citizen and co-hosts The Running Show every week on The
      Team 1200 radio. Mark is the former Executive Editor of the Ottawa Citizen and has also launched several publications, including the
      Ottawa Business Journal, now in its second decade, and the Kitchissippi Times, a successful community newspaper in Ottawa. His
      writing has appeared across the country in daily newspapers, and magazines like Macleans and Canadian Business.
      Ray Zahab, Contributing Editor
      Ray Zahab is Canada's most renowned ultramarathon runner. A former pack-a-day smoker, Ray transformed his life by becoming a
      successful long-distance runner, winning some of the world's most challenging foot races. Beginning in November 2006, Ray and two
      other runners ran across the Sahara Desert in 111 days, averaging 70 kilometres per day without a single day's rest. Ray is an
      accomplished public speaker, writes regularly about running and coaches athletes striving to achieve their own goals.
      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.

      NEW SUBSCRIBERS: Check the "New Subscribers' note at the bottom of the newsletter

      Check out our RSS auto-feeds page for automated news updates:

      Webmasters: Get our Syndicated headlines for your site.
      Add the Runner's Web News feed to your site through a simple JavaScript. Check out OnTri.com's implementation at:
      The Runner's and Triathlete's Web Digest is now available
      through an RSS feed for myYahoo at:
      [Long URL]
      The Digest is also available through other RSS Readers on request.

      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.

      Follow us on Twitter at:

      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.

      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
      Sign up at:

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

      We have 2,573 subscribers as of publication time. Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
      http://groups.yahoo.com/group/RunnersWeb/join .


      We have partnered with Road Runner Sports, the world's largest online running store, to provide a shopping portal. Check it out at:

      * Sports Nutrition by Sheila Kealey. Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing Team and X-C
      Ottawa. She has a Masters in Public Health and works in the field of nutritional epidemiology as a Research Associate with the
      University of California, San Diego. Her column index is available at: http://www.runnersweb.com/running/SK_index.html

      * Peak Performance Online Peak Performance is a subscription-only newsletter for athletes, featuring the latest research from the
      sports science world. We cover the whole range of sports, from running and rowing to cycling and swimming, and each issue is packed
      full of exclusive information for anyone who's serious about sport. It's published 16 times a year, including four special reports,
      by Electric Word plc. Peak Performance is not available in the shops - only our subscribers are able to access the valuable
      information we publish.
      Check out our article archive from Peak Performance Online at:
      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:
      http://www.runnersweb.com/running/PRP_index.html .

      * Running Research News: RRN's free, weekly, training update provides subscribers with the most-current, practical, scientifically
      based information about training, sports nutrition, injury prevention, and injury rehabilitation. The purpose of this weekly e-zine
      is to improve subscribers' training quality and to help them train in an injury-free manner. Running Research News also publishes a
      complete, 12-page, electronic newsletter 10 times a year (one-year subscriptions are $35); to learn more about Running Research
      News, please see the Online Article Index and "About Running Research News" sections below or go to RRNews.com. Check out the
      article index at: http://www.runnersweb.com/running/RRN_index.html

      THIS WEEK'S PERSONAL POSTINGS/RELEASES: We will only post notes here regarding running and triathlon topics of interest to the
      community. We have NO personal postings this week.


      1. VO2max - The monthly newsletter of RunCoachJason.com
      2. Fivefingers footwear is more efficient for runners than conventional running shoes
      3. The Hustle in Your Muscle
      Do you know all of the major muscles in your legs? More importantly, what's the best way to keep those muscles powering you? iRun
      went to the experts to bring you this unofficial 'Owner's Guide' for your legs.
      4. Amino Acids and Performance
      5. Injury Prevention & Recovery
      6. On Coming Back
      The benefits of getting out of shape.
      7. Fueling for the Sprint Distance
      8. Phys Ed: Are Sports Drinks Actually Good for Kids?
      9. Get the Balance Right
      Nailing the right mix of volume and intensity.
      10. Dr. Gabe Mirkin's Fitness and Health E-Zine
      11. How to Double Your Endurance in 6 Weeks
      12. Competitive Edge: A vision for victory
      13. Beetroot juice 'increases stamina'
      Drinking beetroot juice can increase stamina, allowing keep-fit enthusiasts and athletes to exercise for longer, researchers have
      14. Exercise Is Healthy For Mom And Child During Pregnancy, Report States
      15. Digest Briefs

      Which of the following distance running events is the most demanding?
      3000M Steeplechase

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

      Are you running a fall marathon?
      Answers Percent Votes
      1 Yes 10%
      2 No 50%
      3 No, don't run marathons 40%

      FIVE STAR SITE OF THE MONTH: Chrissie Wellington, 2007 and 2008 Ironman World Champion.
      "Hello and welcome to my official website! My name is Chrissie Wellington and I am a British Triathlete and reigning, and double,
      World Ironman Champion (2007 and 2008). While you're here you can find out all my likes and loves, view my gallery, find out more
      about my sponsors, view my race results and race schedule and see what I've been up to on my Blog. I really hope that you enjoy the
      site and please use the contacts page to email me with any questions you have."
      Visit her website at:

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

      BOOK/VIDEO/MOVIE OF THE MONTH: The Runner's Edge: High-tech Training for Peak Performance
      Elite runners have long relied on technology to analyze performance, maximize training, and challenge the competitive boundaries of
      the sport. Serious runners long sought the same advantages only to be confronted with a costly and complicated process. Not any
      longer. Now, The Runner's Edge is yours.
      The Runner's Edge takes you inside tech-based training, from the assortment of speed and distance devices available to the
      advantages of tracking and analyzing your results with the latest software. With the most current research in sport and science,
      you'll learn to leverage technology for more productive workouts and faster times.
      Written by scientist, coach, and training pioneer Stephen J. McGregor, PhD, and best-selling author and running expert Matt
      Fitzgerald, The Runner's Edge provides new insights into technology-based training. In this one-of-a-kind work, you'll learn these
      ~ Determine pace targets for all of your workouts.
      ~ Define optimal weekly and long-term training loads.
      ~ Identify and address strengths and weaknesses in your running fitness.
      ~ Recognize periods of overreaching resulting in illness or overtraining.
      ~ Identify plateaus to ensure progressive training.
      ~ Taper your program to peak for optimal performance.
      Complete with a consumer buying guide, sample programs from 5K to marathon, guidelines for using technology on race day, and
      triathlon-specific strategies, The Runner's Edge will revolutionize your running regimen. Experience the power of technology-based
      training, and step up to elite-level performance.
      From the Publisher
      "Stephen McGregor and Matt Fitzgerald are masters of the science and technology of training. By following their expert guidance in
      The Runner's Edge, you will become a better runner."
      Buy the book from 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


      1. VO2max - The monthly newsletter of RunCoachJason.com:
      ** Running Your Weight Off
      Despite all of the media attention given to what to eat, when to eat, and how much to eat, exercise, not diet, is the strongest
      correlate of weight loss. Indeed, research has shown that exercising more than 250 minutes per week is needed for significant
      weight loss and for maintenance of weight after weight loss. According to the National Walkers' and Runners' Health Studies, people
      who run over 40 miles per week have 18% smaller bra cups, 10% lower body mass index, 8% lower waist circumferences, 7% lower hip
      circumferences, and 4% lower chest circumferences compared to those who run less than 10 miles per week. Underscoring the
      importance of running for the rest of your life, research has also shown that you gain more weight by stopping running than the
      weight you lose by starting running.
      If you want to lose weight and keep it off for the rest of your life, running has to become a part of who you are rather than
      something you do. Find a way to internalize your running, and you'll never have to worry about fitting it in. If you're pressed
      for time, run for just 15 minutes. Just run. The time people spend reading books on how to lose weight could be spent running to
      lose the weight. Don't be a weight loss book reader. Be a runner.
      ** Crunches, Crunches, and More Crunches
      There's an old way to do almost everything. For example, listening to cassette tapes on your Walkman, connecting to the Internet
      with a modem, and wearing leg warmers on the treadmill would all be considered by most as old ways of doing things. There are also
      old ways to exercise, which may prevent you from seeing the results you want. One of those old ways is doing hundreds of crunches
      or using one of the many abdominal gadgets on the market for their advertised 3 minutes a day in an attempt to shed inches off your
      Let's get one thing straight right away--crunches will not shrink your waistline. It would take a billion crunches to add up to
      enough calories to make a difference in your waistline. Crunches can strengthen and hypertrophy the abdominal muscles, but not make
      you lose fat. You can train your abs forever and you still won't see the muscles unless you eliminate the fat covering them. All
      people with flat stomachs or six-packs have a very low percentage of body fat. So there really are two parts to getting the abs you
      want--making the muscles slightly bigger and more defined through strength training and (here's the more important part) decreasing
      your body fat percentage so you can see the muscles.
      Train your abs like you train other muscles. If you wouldn't do hundreds of reps to train your biceps, why do hundreds of reps to
      train your abs? To improve endurance of your ab muscles, which need to work all day, do 4 sets of 15-20 crunches with 30 seconds
      rest between sets, increasing the number of reps or decreasing the rest period as you progress. If you want firmer, more visible
      abs, hold a weight against your chest and lift your torso for 3 sets of 8 reps with 2-3 minutes rest between sets, decreasing the
      number of reps and adding more resistance as you progress. Do your crunches on a stability ball, which allows greater range of
      motion and increases abdominal muscle activity compared to crunches on the floor.
      ** Drop Sets
      A technique typically used by bodybuilders to stimulate muscle hypertrophy by fatiguing the muscle without recovery, drop sets drop
      the amount of weight after reaching muscular failure at the end of a set so that you can continue an exercise using a lighter
      weight. For example, at the end of a set when muscular failure occurs, drop the weight down by a specified amount (10 to 20 pounds)
      so that you can immediately perform another set until failure occurs again. Then drop the weight again and do a third set. While
      technique is usually used to squeeze out more reps after muscular failure, you can also use a specified number of reps per set
      rather than lift until failure occurs. For example, you can do 3 sets of 10 reps of biceps curls with no rest in between by
      performing the first set using 20 pounds, the second set using 15 pounds, and the third set using 10 pounds.
      Like any method of strength training that fatigues the muscle, drop sets can increase muscle size. Although muscle size and
      strength are related, hypertrophy can occur without large strength gains if the muscles hypertrophy from an increase in the
      sarcoplasma volume (the semifluid portion of muscle) rather than from an increase in the contractile proteins (actin and myosin).
      Drop sets are more likely to cause the former given the volume of reps and the lack of rest periods, which is why they are used by
      bodybuilders, who
      are more interested in muscle size and definition rather than strength. To increase strength, most experts agree that it's better
      to use heavier weights with few reps per set (3-8) and rest at least 2 minutes between sets.
      To view past newsletters go to: http://www.runcoachjason.com/newsletter
      Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com

      2. Fivefingers footwear is more efficient for runners than conventional running shoes:
      Fivefingers footwear for functional feet
      When a new (or some may say very old) concept comes along, it is often met with scepticism and resistance.
      The barefoot revolution, however, would seem to be an exception to the rule. Training barefoot has been advocated by many of the
      leading thinkers in the strength and conditioning industry (Chek 2001, Yessis 1999, McGill 2002), in the running industry (McDougall
      2009) and in the rehabilitation sector (Liebenson 2007, Beach 2008, Oschman 2008, Chek 2001, Janda 2007, 1999, Wallden 2008).
      Nevertheless, there may be those who still maintain an air of concern - after all, we’ve been conditioned to believe that running on
      hard surfaces requires a cushioned sole; and that an arch needs support under it or it will collapse. Yet any barefoot runner or
      gait lab assistant will be able to tell you something very different about the cushioning; just as an architect will be able to tell
      you something very different about the arch support.
      For many years it has been well known that running barefoot is more efficient than running in a pair of running shoes or “shod”
      (Warburton 1999). More recently, running in a minimalist shoe known as Fivefingers has been identified, similarly, as better than
      running shod (Squadrone & Gallozzi 2009).
      However, something intriguing happened in that research study. To this point, it has always been assumed that the decreased
      efficiency of walking or running shod (versus barefoot) is down the added weight of a shoe at the end of a very long and swinging
      lever; the leg. Yet, in the study comparing Fivefingers footwear with barefoot and with running shoes, it was predictably the
      running shoes that were least efficient (higher oxygen consumption), the barefoot that was second and wearing Fivefingers was,
      confusingly, the most efficient (Squadrone & Gallozzi 2009).
      More...from Peak Performance Online at:

      3. The Hustle in Your Muscle:
      Do you know all of the major muscles in your legs? More importantly, what's the best way to keep those muscles powering you? iRun
      went to the experts to bring you this unofficial 'Owner's Guide' for your legs.
      Muscle Power: How does the magic happen?
      You may already know that muscles consist of fibers, but how do these fibers work in tandem to power a major appendage – like a leg
      under pressure to move as fast as it can?
      “Muscle fibers are complex arrangements of muscle cells and proteins with connecting tissues that ‘bind’ them together and attach
      them to bones via tendons,” explains Dr. Bruce Minnes, Associate Medical Director in the Division of Paediatric Emergency Medicine
      at The Hospital for Sick Children in Toronto.
      The basic contracting unit of the muscle fibre is called the sarcomere. A muscle is made up of a large collection of these fibers,
      arranged in different orientations and with different cell types. Muscle fibers rarely extend the whole length of the muscle. A
      number of uniquely-arranged proteins in the muscle unit allow for contraction and relaxation to occur at a rapid rate.
      Calcium also has a central role in triggering muscle contractions. When a nerve impulse “triggers” a muscle contraction, calcium is
      released from storage areas and allows for the contraction of muscle proteins. As the impulse passes, calcium is returned to the
      storage areas, and the muscle then relaxes.
      Control and coordination of muscle contractions begins with nerve impulses, which are themselves coordinated by both conscious and
      automatic parts of our nervous system. The movement centres in our brain control conscious movement and coordination, but the
      feedback loops between spinal cord and muscle unit also control the more reflexive and kinaesthetic, or “position sense” aspects of
      muscle movement. This is important as much of our limb positioning and “step-to-step” adjustments for surface, incline and terrain
      occur ultra-quickly and without any thought.
      More...from Irun Magazine at:

      4. Amino Acids and Performance:
      by Bob Seebohar, MS, RD, CSSD, CSCS
      Amino acids are the building blocks for skeletal muscle as well as digestive enzymes, hormones, antibodies and other body proteins
      necessary for optimal functioning. Of the 20 amino acids in the body, there are two types: essential and non-essential. There are
      eight essential amino acids including — leucine, isoleucine, lysine, methionine, phenylalanine, theonine, tryptophan, and valine.
      The term essential is used because the body cannot synthesize these amino acids, making it necessary to obtain them from the diet.
      The twelve non-essential amino acids are equally important, but most of the time can be synthesized in the body at a rate that
      equals demand so dietary intake is not as crucial. Complete proteins include all of the essential amino acids, and are considered
      higher quality proteins. Animal proteins (including dairy, poultry, eggs, beef, and pork) and soy protein (plant protein) are
      considered complete proteins. Incomplete proteins are missi ng one or more of the essential amino acids, and are therefore
      characterized as lower quality proteins. Eating a variety of animal and plant sources of protein is the best way to obtain all
      essential amino acids in the diet.
      Of particular interest to endurance athletes are the amino acids, valine, leucine, isoleucine and glutamine. The Branched Chain
      Amino Acids (BCAA’s), valine, leucine and isoleucine, are metabolized differently than other amino acids. During prolonged exercise,
      BCAA’s are taken up by the skeletal muscle rather than the liver in order to contribute to energy production (oxidative metabolism).
      Making up one third of the muscle amino acid pool, BCAA’s can become quickly depleted with exhaustive endurance exercise.
      More...from First Endurance at:

      5. Injury Prevention & Recovery:
      Recovery from major or minor injuries can be is a very important part of any exercise regimen. Over my years of training I have
      suffered a fair number of minor and even some major injuries and feel that I have become somewhat of an expert on injury and
      ache/pain recovery. One of the most important things I have learned is to not wait until the injury is chronic before doing
      something about it.
      If you tweak a joint or a muscle your go to principle should be the
      R.I.C.E. principle to start.
      R = rest - one advantage we in triathlon have is that we can concentrate on one or two of our disciplines if we have to take a break
      from the third
      discipline for a while
      I = Ice- ice is best for the first 48 hours after an injury, after 48 hours you
      can alternate cold and heat
      C = compression - wrap the area in a compression bandage or use a compression garment
      E = elevation - elevate the injured area so that it doesn't swell too much
      Staying warm during training can go a long way towards warding off injury. Wearing tights, arm warmers, leg
      warmers when it is cold out will keep your muscles warm for workouts. Our muscles are more efficient and less
      prone to injury if we keep them warm.
      More...from Lifesport Coaching at:

      6. On Coming Back:
      The benefits of getting out of shape.
      I listened to my midwife. The woman, who had earned my trust over the final two months of my pregnancy, explained to me exactly why
      she didn't want me running for six weeks following the birth of my child. I could already feel the loose state of my internal
      organs. She didn't have to tell me that. But she explained that over these first six weeks, my intestines, bladder and other
      important organs in the abdominal cavity would settle back into their normal positions. And my abdominal muscles, which had
      separated down the middle during pregnancy would slowly come back together and help hold everything in place. LIfting heavy objects,
      or returning to running too early risked disrupting this process and could leave me incontinent, or worse.
      And so I agreed to hold off. Not running wasn't hard for the first three weeks. Then I started to ache. The spring was quickly
      turning into summer. Hot, humid summer, and my initial joy from regaining my cardiovascular fitness as soon as the baby was out of
      my belly was turning into chagrin that I still couldn't walk as fast as I'd like to. I wanted to take advantage of the nice weather,
      and my time off from work. I wanted to get those first painful runs out of the way so that I could begin to enjoy my sport of choice
      once again.
      More...from Running Times at:

      7. Fueling for the Sprint Distance :
      Sprint triathlon racing can seem short and sweet compared to its longer distance cousins, but don’t let finishing times fool you.
      Eating and hydrating properly is essential to get in blocks of quality training and to have high octane fuel in your tank for race
      Match it up every day
      Matching your fuel intake to your output, particularly carbohydrate intake, is needed for optimal recovery from one training session
      to the next, whether in 4, 8, 12 or 24 hours. So, don’t buy into the deluge of low carbohydrate diets long on the scene. Let your
      training and sensible eating take care of body composition goals. Every training session depletes body carbohydrate stores to some
      degree, it is just a matter of how much, and sometimes that depletion is significant.
      Of course, get in plenty of wholesome carbohydrate choices, such as whole grains, fruits, and vegetables, but the total amount you
      consume is important. How much you need depends on how long and at what intensity you train that day. Carbohydrate requirements for
      the day based on total training times are outlined below:
      •2 to 2.5 grams per pound weight for 60 minutes
      •2.5 to 3 grams per pound for 75-90 minutes
      •3-3.5 grams per pound for over 90-120 minutes
      •3.5 to 4 grams per pound for 2-3 hours
      Just to translate all these numbers, let’s start with a 60 minute training run. A 140 pound triathlete would require about 280 grams
      of carbohydrate that day. On a training day that included a 45-minute swim and 60-minute bike ride, she would require over 400 grams
      of carbohydrate. Finally, the long bike day which could include a 3-hour ride would necessitate an intake of 490 grams of
      More...from USAT at:

      8. Phys Ed: Are Sports Drinks Actually Good for Kids?
      A few summers ago, researchers from the University of Connecticut’s Department of Kinesiology showed up at youth soccer and football
      camps on the East Coast to study the kids’ drinking habits. What they found was that the young athletes, aged 9-16, didn’t drink
      enough. Most of them, in fact, had arrived at the camps dehydrated to one degree or another, and proceeded to dry themselves out far
      more over the course of the four-day camps. Practicing on average three times a day, the kids became progressively more dehydrated
      day by day, as measured by the concentration of their urine and by declines in their body weight, despite the fact that water was
      available during every practice session. By the end of the camps, between 50 and 75 percent of the 128 kids were at least
      “significantly” dehydrated, and in 25 to 30 percent of these, the condition was “serious.”
      “Most of the campers thought they were doing a pretty good job of staying hydrated during the day,” the researchers said when they
      released their findings. “Obviously there’s a gap between their knowledge and their actual behavior.” Although research shows that
      prepubescent athletes sweat quite a bit less, on average, than adults, they also weigh less, so small water losses are magnified.
      According to a 2005 American College of Sports Medicine report on hydration, “even a 1 percent to 2 percent reduction in body mass”
      through perspiration “reduces aerobic performance in 10- to 12-year-old boys.” Several other studies show that kids, by and large,
      simply don’t drink water, even if it’s readily available. In a seminal group of studies in the 1990s, young athletes were brought in
      to a human performance laboratory in Canada and asked to complete intermittent, easy sessions of bicycling, while drinking as much
      water as they liked. During the 90 to 180 minute sessions, the “children dehydrated progressively and their core temperatures
      increased faster than in adults,” the researchers found.
      More...from the NY Times at:

      9. Get the Balance Right:
      Nailing the right mix of volume and intensity.
      Recently I was in an out-patient medical suite for some tune-up surgery. I swear that I recall the following scene. Just as I was
      going under the light anesthesia, the doctor appeared to be waving his caduceus over me and quietly repeating to himself, "Do no
      harm. Do no harm." I was relieved to learn at the post-op appointment the next day that he hadn't.
      As a coach, I design and write a lot of training plans featuring risky, health-threatening workouts. (How are runners ever going to
      get better if they don't work harder, right?) I try for a balance between aerobic and anaerobic effort by following the conventional
      wisdom of mixing hard and easy workouts. Even so, the runners and I are gambling as we explore their tolerance for more volume,
      higher intensity and more frequent workouts. Knowing that I have the potential to do a lot of harm, maybe I should borrow a page
      from physicians: take a relay baton, wave it over the runners at the start of a workout and solemnly repeat myself to, "Do no
      damage. Do no damage."
      More...from Running Times at:

      10. Dr. Gabe Mirkin's Fitness and Health E-Zine:
      ** Faster Runners Have Longer Strides
      When most experienced runners go as fast as they can, they run at close to the same stride rate. For example, a video at the New
      York City Marathon showed that the top 150 runners had the same cadence, taking 92 to 94 steps a minute. The difference between the
      top runners and the others is that the best runners took longer strides.
      However, you cannot run faster by consciously trying to increase your stride length. When you try to take longer strides than what
      feels natural to you, you lose energy and run more
      Your heel hits the ground with great force. The tendons in your legs absorb some of this energy and then contract forcibly after the
      heel strikes the ground so you regain about 60 to 75 percent of that stored energy. When you try to take a stride that is longer
      than your natural one, you lose a great deal of this stored energy, tire much earlier and move your legs at a slower rate.
      The key to running faster in races is to make your leg muscles stronger so you can contract them with greater force so they drive
      you forward with a longer stride. Competitive runners strengthen their legs by running very fast in practice two or three times a
      week, and by running up and down hills once or twice a week.
      ** Why You Need Salt During Long Exercise
      During World War II, Dr. James Gamble of Harvard Medical School showed that you have to take large amounts of salt when you exercise
      for several hours, particularly in hot weather. Nobody has improved on his research in the last 60 years.
      After Gamble published his studies, people who work in the heat were given salt tablets, which is such a concentrated form of salt
      that they can cause nausea and stomach irritation. In the 1960s, doctors became concerned that too much salt can cause high blood
      pressure. They started recommending low-salt diets, which have caused many people to collapse and even die of heat stroke or
      dehydration during hot weather work and exercise.
      A low-salt diet does not lower high blood pressure in most people with high blood pressure. A high-salt diet causes high blood
      pressure usually only in people with high blood insulin levels. Eating heavily salted foods and drinking salty drinks when you
      exercise for more than two hours in the heat should not raise blood pressure anyway. If you don't take salt and fluids during
      extended exercise in hot weather, you will tire earlier and increase your risk for cramps, dehydration and heat stroke.
      Schmidt W et al. Plasma-electrolytes in natives to hypoxia after marathon races at different altitudes. Medicine and Science in
      Sport and Exercise. 1999 (October);31(10):1406-13.
      ** Dear Dr. Mirkin: Will drinking oxygenated water help me exercise longer?
      When you exercise as hard as you can, you gasp for breath because you cannot meet your needs for oxygen, no matter how hard or fast
      you breathe. Lack of oxygen prevents
      you from breaking down lactic acid so it accumulates in your muscles and blood, and you develop severe shortness of breath.
      Researchers analyzed the effects of drinking oxygenated water daily for two weeks on lung function and clearance of lactic acid from
      the bloodstream during exhausting exercise. During both exercise and rest, there was no difference between people who drank
      oxygenated water and those who drank ordinary water as a placebo.
      Oxygenated water would be helpful to fish because they have gills whose main function is to extract oxygen from water. Since you
      don't have gills, extra oxygen in water is useless to
      you. Lungs are the only organ humans have to provide oxygen to the bloodstream, extracting it from the air you breathe. Water is not
      broken down into hydrogen and oxygen in your digestive tract; it is absorbed, used and excreted as water. Since you have no
      mechanism for moving extra oxygen from water into your bloodstream, oxygenated water cannot possibly help you with exercise or
      anything else. I recommend that you save your money.
      ** Dear Dr. Mirkin: How can I exercise when my back hurts?
      Running, jogging, or any sport that requires jumping are usually poor choices for people with back pain. The bones of your spine are
      located one on top of the other, separated by
      pads called discs. Bones are much harder than discs, so when spinal bones are compressed and move closer together, they can flatten
      the discs like pancakes. Since the discs are shorter, they have to go somewhere else, so they widen and press on the nerves near
      them, causing pain. This is called a herniated disc. Anything that presses the bones closer together squashes the disc further and
      usually makes it hurt more. During running or jumping, the force of the foot striking the ground is transmitted up the leg to the
      back, which can compress the discs and cause pain.
      The best exercises are those that do not hurt when you do them. Riding a bicycle, walking or swimming do not exert a jarring force
      on the discs to compress them, so these exercises are recommended for people with back pain as long they don't hurt while they
      exercise. Doctors often recommend special exercises to flatten the lower back, strengthen the belly muscles and stretch the lower
      back muscles. The key to exercising when you have a compressed disc is to stop exercising when you feel pain. You may need to try
      several different activities to find the right one for you.
      ** Exercise for Osteoarthritis
      When you complain that your knees hurt, your doctor tries to find a cause. If he finds no known cause, he tells you that you have
      We don't have the foggiest idea what causes osteoarthritis and no effective treatment except pain medicines. A study from the
      Medical College of Georgia shows that strengthening leg muscles helps to control pain in osteoarthritic knees. Isometric and
      range-of-motion strength programs help to control pain and increase range of motion in people who have osteoarthritis. The patients
      had less pain on moving their knees and were able to perform motor tasks faster.
      The knee is two bones held together by four bands called ligaments. The ends of bones are protected by thick gristle called
      cartilage. Osteoarthritis damages cartilage so it does not fit properly, making the knees unstable. Strengthening the muscles around
      the joint stabilizes the knee to allow less movement at the joint, increasing function and decreasing pain.
      More on treatment of arthritis; exercises for arthritis (http://www.drmirkin.com/joints/J106.htm)
      The effect of dynamic versus isometric resistance training on pain and functioning among adults with osteoarthritis of the knee.
      Archives of Physical Medicine and Rehabilitation, 2002, Vol 83, Iss 9, pp 1187-1195. R Topp, S Woolley, J Hornyak, S Khuder, B
      Kahaleh. Topp R, Med Coll Georgia, Sch Nursing, 977 St Sebastian Way, Augusta,GA 30912 USA.
      From Dr. Mirkin's e_zine at:

      11. How to Double Your Endurance in 6 Weeks:
      Imagine running twice as far as you do now. Mission impossible? It's easier than you think. And there's good reason to try. Adding
      more miles can boost your stamina, help manage your weight, and help you get more comfortable on the road. Here's how.
      Shoot For Three
      A three-day running week is the best way to run more and stay injury-free. When you rest before and after a running day, your
      muscles feel fresher and you'll have more energy to go farther.
      Make Every Mile Count
      Giving each run a purpose will help you keep up your routine without getting stale. Designate one day for a "maintenance" run (an
      easy-paced run that helps maintain fitness), another day to run long, and a third day for speed play (aka "fartlek"). On this run,
      set out at your usual pace, and pick up the tempo when you feel ready. You might accelerate to a landmark you see ahead, like a
      tree. Then jog to recover. Take off again when you're ready.
      Slow Down
      On your long run, slow the pace from the start to cut your chances of getting exhausted — or hurt. Your pace should be about three
      minutes per mile slower than it is on a maintenance run. So if you usually run a 10-minute mile, aim for a 13-minute pace when you
      run long. Take a one-minute walk break every one to three minutes.
      More...from Active.com at:

      12. Competitive Edge: A vision for victory:
      “The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt
      I know athletes like a challenge and enjoy being pushed -– that’s what makes us better. It’s no different with our lives. Coming up
      with a vision statement will likely push you to the next level and energize you in many ways. It will help you clarify priorities
      and naturally cause you to reassess how you spend your time and with whom you spend it. Once you’re clear on where you want to go,
      your time and energy become extremely valuable.
      In my coaching column, Competitive Edge, the articles are focused on moving forward and going after what’s important to you. To
      achieve this, you need to have clarity on your goals, take small steps to move forward, build the mindset to excel, see beyond
      obstacles and be resilient to persevere in challenging situations. The glue that ties everything together is your vision and
      understanding your core values. The challenge is to stay motivated. Motivation comes together when you are clear on where you want
      to go and why it’s important to you. Most people can and do set goals. The tricky part is having a vision or mission for your most
      important asset: You.
      More...from Universal Sports at:

      13. Beetroot juice 'increases stamina' :
      Drinking beetroot juice can increase stamina, allowing keep-fit enthusiasts and athletes to exercise for longer, researchers have
      A glass a day of the vegetable juice helped men to work out for 16 per cent longer, a new study shows.
      The scientists credit nitrates in the juice, which they say help the body to deplete less of its oxygen reserves, meaning those
      exercising feel less tired.
      The effect on oxygen levels is more than can be achieved through training alone, they said.
      Prof Andy Jones, of the University of Exeter's School of Sport and Health Sciences, who led the study, said: "We were amazed by the
      effects of beetroot juice on oxygen uptake because these effects cannot be achieved by any other known means, including training.
      "I am sure professional and amateur athletes will be interested in the results of this research.
      "I am also keen to explore the relevance of the findings to those people who suffer from poor fitness and may be able to use dietary
      supplements to help them go about their daily lives."
      The team believes that nitrates in the juice could be turning into nitric oxide in the body, reducing the "oxygen cost" associated
      with exercise.
      The team tested the benefits of the juice on eight men aged between 19 and 38.
      All of the men were given 500ml per day of organic beetroot juice for six consecutive days before completing a series of tests,
      involving cycling on an exercise bike.
      On a different week they were given a placebo drink of blackcurrant cordial for six days and then put through the same cycling tests
      as before
      More...from the Telegraph at:

      14. Exercise Is Healthy For Mom And Child During Pregnancy, Report States:
      Physicians should recommend low to moderate levels of exercise to their pregnant patients, even if they have not exercised prior to
      pregnancy, states a report published in the August 2009 issue of the Journal of the American Academy of Orthopaedic Surgeons
      (JAAOS). According to this review article, exercise can strengthen and improve overall musculoskeletal and physiologic health as
      well as pregnancy related symptoms. Exercise such as aerobics, impact and nonimpact activities, resistance training and swimming:
      •eases back and other musculoskeletal pain;
      •lowers maternal blood pressure;
      •reduces swelling; and
      •improves post-partum mood, including sadness.
      According to study author Capt. Marlene DeMaio, M.D., M.C ., U.S.N., Research Director, Naval Medical Center, Portsmouth, Virginia,
      data shows that the pregnant woman’s body can compensate for the changes with no harm to the fetus during low to moderate intensity
      More...from Science Daily at:

      15. Digest Briefs:
      ** This Week in Running:
      10 Years Ago- Katalin Szentgyorgy (HUN) won the women's 5000m at the European U23 Championships (SWE)
      with a 15:18.80. Cristina Casandra (ROM) took the silver medal with a 15:22.64 while
      Olivera Jevtic (SER) won the bronze medal with a 15:24.83. The next day's men's 5000m
      was won by Yousef El Nasri (ESP) in 13:30.48 while Marius Bakken (NOR) won the silver
      medal at 13:31.53 and bronze medalist Marco Mazza (ITA) was well back at 13:47.17.
      20 Years Ago- Paul Ivan (ROM) won the 3000m at the Euro Cup A (ENG) with a fast 8:38.48. She was nearly
      six seconds ahead of silver medalist Yvonne Murray (SCO) at 8:44.34 and then a huge gap
      to 3rd, a 9:03.39 by Natalya Artyemova (RUS). Francesco Panetta (ITA) won the men's
      10,000m in 28:27.02 with Tim Hutchings (ENG) and Jose Manual Albentosa (ESP) collecting
      the silver and bronze medals with 28:27.21 and 28:29.78 respectively. The next day's
      10,000m for the women was won by Kathrin Wessel (GER) in 32:17.88 who was followed by
      Viorica Ghican (ROM) and Angela Hulley (ENG) who clocked 32:41.34 amd 32:42.84 respectively.
      The men's 5000m went to Salvatore Antibo (ITA) with the silver and bronze medals going to
      Jack Buckner (ENG) and Mikhail Dasko (RUS) at 13:44.77 and 13:47.56.
      30 Years Ago- Brendan Foster (ENG) won the 10,000m at the European Cup (ITA) in 28:22.9, well ahead
      of the 28:40.4 clocked by Aleksandras Antipovas (LTU). The bronze medal went to Frank
      Zimmerman (GER) who ran 28:42.1. Hansjörg Kunze (GER) won the next day's 5000m in 14:12.9
      with Aleksandr Fedotkin (BLR) and Michael McLeod (ENG) collecting the other two medals
      with 14:14.0 and 14:16.0 respectively. Svetlana Guskova (MDA) won the women's 3000m in
      8:52.00, defeating Maricica Puica (ROM) at 8:52.66 and Vesela Yatsinska (BUL) at 8:52.89.
      40 Years Ago- Ian Stewart (SCO) was the winner of the AAA Championships (ENG) 5000m, running 13:39.8 but
      Alan Blinston (ENG) in 2nd place got the English title with his 13:42.6. Richard Wilde
      (ENG) was 3rd in 13:45.4.
      50 Years Ago- Ludwig Müller (GER) won the 3 mile at the West Germany vs England meet, clocking a 13:31.6.
      Bruce Tulloh (ENG) and Kevin Gilligan (ENG) finished 2-3 with 13:32.0 and 13:33.6
      60 Years Ago- Alain Mimoun (FRA) ran 14:09.0 to win a 3 mile race in London ENG.
      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.

      *Please verify event dates with the event websites available from our FrontPage (www.runnersweb.com)

      August 1-15, 2009:
      Summer National Senior Games - SF Bay area, CA

      August 9, 2009:
      CIGNA Falmouth Road Race - Falmouth, MA

      August 15-23, 2009:
      12th IAAF World Championships in Athletics - Berlin, Germany

      June 19, 2010
      Emilie's Run
      The Emilie Mondor Memorial 5K Race for Women

      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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      Comments, contributions and feedback are always welcome via this list at:
      mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum, available off our FrontPage. If you post to the mailing list and
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      Have a good week of training and/or racing.


      Ken Parker
      The Running and Triathlon Resource Portal

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



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