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Runner's and Triathlete's Web Digest - March 4, 2011

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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 , Mar 4, 2011
      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.
      Emily Tallen of Kingston won the race in 16:36.2 after finishing second twice and third once in the past three years. Race reports,
      photos and a video are available at the race website. The 2011 race will be run on June 25th. For more on the race visit the website
      at: http://www.emiliesrun.com.

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

      3. Toronto Waterfront Marathon, October 16, 2011
      *New Date*
      The fastest men's and women's marathon on Canadian soil!
      http://www.runnersweb.com/running/STWM_Transporter.html

      4. Goodlife Fitness Toronto Marathon - May 15, 2011
      *Note the date change to the spring starting in 2011*
      http://www.torontomarathon.com/
      Register Now~
      Set a PB!
      Registration is now open for May 15th, 2011! Our first spring event! Great Karbon shirts, our huge medals, and one of the best carbo
      dinners around. Our course is scenic, fast, and with a net downhill ensures a fast time. You'll be supported by over 1500 volunteers
      and thousands
      of spectators as you run the streets of Toronto.
      We've reduced our entry fees until the end of this month so don't miss this great opportunity by registering now! Click here.
      https://torontomarathon.com/registration/register_single.cgi

      5. Training Peaks
      The Runner's Web has partnered with Training Peaks to provide online
      coaching from experts such as Hal Higdon, Joel Friel and Matt
      Fitzgerald. Sign up at:
      https://home.trainingpeaks.com/create-account-personal-edition.aspx?af=RunnersWeb

      6. iRun Magazine
      iRun is Canada's highest-circulation and most popular running magazine. With a total distribution of 50,000 and more than 9,000
      subscribers, iRun is leading the market in the rapidly growing and highly desirable demographic of Canadian runners.
      iRun Magazine is a sponsor of Emilie's Run
      http://www.irun.ca/

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

      9. TreadmillReviews.net
      "An ultimate running resource that writes reviews on treadmills for
      almost every make and model out there. High quality reviews that
      really go above and beyond to make your treadmill hunting easy."
      http://www.treadmillreviews.net/

      ASSOCIATIONS:
      The Runner's Web is a member of Running USA, The National Professional
      Organization for the Running Industry.
      http://www.runningusa.org/

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

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      http://www.runnersweb.com/running/rw_auto_feeds.html

      Webmasters: Get our Syndicated headlines for your site.
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      Add the Runner's Web News feed to your site through a simple
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      The Runner's and Triathlete's Web Digest is now available
      through an RSS feed for myYahoo at:
      http://e.my.yahoo.com/config/cstore?.opt=content&.url=http%3a//rss.groups.yahoo.com/group/RunnersWeb/rss
      [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 .

      TWITTER
      Follow us on Twitter at:
      http://twitter.com/runnersweb

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

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

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

      NEW THIS WEEK:

      The Runner's Web has partnered with Training Peaks to provide online coaching from experts such as Hal Higdon, Joel Friel and Matt
      Fitzgerald. Sign up at:
      https://home.trainingpeaks.com/create-account-personal-edition.aspx?af=RunnersWeb

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

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

      If you feel you have something to say (related to triathlon or running) that is worthy of a Guest Column on the Runner's Web, email
      us at:
      mailto:webmaster@...

      We have 2676 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 .

      RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

      ROAD RUNNER SPORTS
      We have partnered with Road Runner Sports, the world's largest online running store, to provide a shopping portal. Check it out at:
      http://www.runnersweb.com/running/Mobile_RRS.html

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

      * Peak Performance Online Peak Performance is a subscription-only newsletter for athletes, featuring the latest research from the
      sports science world. We cover the whole range of sports, from running and rowing to cycling and swimming, and each issue is packed
      full of exclusive information for anyone who's serious about sport. It's published 16 times a year, including four special reports,
      by Electric Word plc. Peak Performance is not available in the shops - only our subscribers are able to access the valuable
      information we publish.
      Check out our article archive from Peak Performance Online at:
      http://www.runnersweb.com/running/PPO_index.html
      Visit the PPO site at: Peak Performance Online:
      http://www.pponline.co.uk/cmd.php?af=517509

      * Peak Running Performance Peak Running Is The Nation's Most Advanced
      Running Newsletter. Rated as the #1 Running Publication by Road Runner Sports (Worlds Largest Running Store) , Peak Running caters
      to the serious / dedicated runner. Delivering world class running advice are some of running's most recognizable athletes including
      Dr. Joe Vigil (US Olympic Coach), Scott Tinley (2 Time Ironman Champ) Steve Scott (3 Time Olympian) and many more. This bi-monthly
      newsletter has been around for over 13 years, and in the past two it has been awarded the "Golden Shoe Award" in recognition of it's
      outstanding achievements.
      http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakrunningperformance.com
      Check out the Peak Running article index at:
      http://www.runnersweb.com/running/PRP_index.html .

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


      THIS WEEK'S PERSONAL POSTINGS/RELEASES: We will only post notes here regarding running and triathlon topics of interest to the
      community. We have ONE personal posting this week.
      ONE:
      RUNNERS UNITE for An ULTIMATE RUNNERS WEB MOVIE TICKET PROMOTION!
      As a BONUS receive 5 Free Tickets for the MY RUN Premiere Event on MARCH 31st when your RUNNING group purchases 20 tickets by March 16th or receive 2 Free Tickets when 12 tickets are purchased. This promotion is limited to the first (2) groups per theater. Email producer Mark Castaldo at mark@... for promotion availability at your theater of choice.
      Seats are limited, so purchase your tickets soon at www.FathomEvents.com/MyRun and ensure that your group will be able to sit together on the event night.
      We encourage groups to wear their group/team attire and represent! See what’s possible when physical endurance and the will of the human spirit unite in MY RUN.


      THIS WEEK'S DIGEST ARTICLE INDEX:

      1. Roger on Running: News on Knees
      Marathons could be bad, but running is definitely good.
      2. Where Is Your Sweet Spot?
      Just because Johnny runs 100 miles per week doesn’t mean you need to do the same.
      3. How to Avoid Runner's Trots
      4. The Claim: Side Stitches? Change Your Posture
      5. Exercise Is Actually Good For The Knees, Study Shows
      6. Weight Training and Nutrition Periodization
      7. How to Stretch, When to Stretch and Stretching Properly
      Answers to common stretching questions to make sure you're stretching properly.
      8. Run Minimally
      Smart, simple tips on how to transition to minimal-drop shoes.
      9. Can Exercise Keep You Young?
      10. Six Rules for Running Faster
      11. Is Training Intensity the Real Key to Building Muscle Mass?
      12. Is Dairy Colostrum the Key to Olympic Success?
      13. Can new shoes really make me a better runner?
      14. Why Runners Can Eat So Much
      Eight reasons we can consume a lot of calories.
      15. Digest Briefs


      RUNNER'S WEB WEEKLY POLL:
      Does prize money enhance a race?
      Yes
      No
      No opinion

      PREVIOUS POLL RESULTS:
      Answers Percent Votes
      1 Long Runs 18% 47
      2 Tempo Runs 15% 40
      3 Hill Training 14% 36
      4 Pace Intervals 14% 37
      5 Speed Intervals 15% 38
      6 Running Drills 11% 29
      7 Pilates, Yoga, etc. 10% 27
      8 Other 2% 6

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


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


      FIVE STAR SITE OF THE MONTH:

      BOOK/VIDEO/MOVIE OF THE MONTH: Christine Felstead's Yoga for Runners™ DVD
      Overall Benefits of Yoga For Runners™
      Tight muscles will limit range of motion in joints, create muscular imbalances that will affect your running stride and increase your risk of injury. To stay healthy and on the road, runners will benefit from integrating yoga for runners. Developed by a runner specifically for runners, this program includes both strength and flexibility in key zones. Yoga is not only for flexible people - those that have the most to gain are 'tight' bodies, like runners and endurance athletes.
      Some of the benefits yoga will bring you:
      •Eliminate nagging aches and pains
      •Recover from injury and reduce risk of new injuries
      •Become stronger
      •Improve recovery times after racing
      •Feel better and run faster
      Buy the DVD at:
      http://www.yogaforrunners.ca/yoga-for-runners-dvd.html


      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. Roger on Running: News on Knees
      Marathons could be bad, but running is definitely good
      When I arrived at the hospital for knee replacement surgery, Mr. Tregonning, the surgeon, greeted me with an article torn out of the American Journal of Sports Medicine.
      “It's new research, showing there is a connection after all between marathon running and osteoarthritis of the knee. It will be good reading while you wait for the anesthetist,” he said.
      I wondered if it was payback for my jokes about his chainsaw. But he was continuing a friendly discussion we have had since my knee first hurt seriously 16 years ago. At that time he also gave me the latest research, a report from Finland that showed no increased likelihood of cartilage osteoarthritis among runners. Weight-lifting and soccer were the risk sports for knees, that research suggested.
      The latest report, by Anthony C. Luke and others (American Journal of Sports Medicine, 2010, pp 2273-2279, Vol 38, No 11) is an American-German project that used new magnetic resonance imaging (MRI) techniques to test (in simple terms) cartilage breakdown.
      “They can examine T1ƿ [Tee-one-rho] which is a measure of the viscoelasticity of articular cartilage – the time it takes to recover from deformation. It's typically higher in osteoarthritis cases,” Russell Tregonning explained.
      More...from Running Times at:
      http://www.runningtimes.com/Article.aspx?ArticleID=22045


      2. Where Is Your Sweet Spot?
      Just because Johnny runs 100 miles per week doesn’t mean you need to do the same.
      “Not all athletes who are capable of the same performance have the same work capacity. There are several biological and psychological factors that determine work abilities. Counsilman (1971) provided interesting ‘behind-the-scenes’ examples regarding the work capacity and pain tolerance of swimmers Mark Spitz and John Kinsella. As opposed to Spitz, Kinsella liked to push himself, yet no other athlete matched Spitz’s performances” - Tudor Bompa
      Arthur Lydiard is perhaps best known to runners for the emphasis that he placed on base training in the development of all runners from 800m specialists to marathoners. Specifically, he is known for the “hundred-mile week” – a staple of many (but not all) of his runners.
      While some of Lydiard’s runners were 100 miles/week runners, some were 150 miles/week runners! Lydiard himself experimented with 250-mile weeks. In fact, rather than firmly adhering to a 100 miles/week policy, Lydiard had his athletes running as many “supplementary miles” in addition to their key aerobic workouts as their energy allowed.
      So, rather than arbitrarily adhering to some fixed number, Lydiard tweaked the prescriptions for his runners based on their recovery abilities. All good coaches do this with their athletes. Rather than adhering to an arbitrary number of miles (from a book or a fellow coach or an excessively detailed training forecast), the intelligent coach takes into account the recovery profile of the athlete when determining how many miles to run.
      Aussie swim coach Bill Sweetenham elucidates this concept in his book, Championship Swim Training, where he defines the optimal “breakpoint” training volume as “doing the greatest amount of work in the shortest possible time, with the least amount of rest, during which the heart rate does not exceed 30 BBM and does not go below 50BBM. The athlete maintains quality technique and recovers fully for the next workout.”
      More...from Competitor Magazine at:
      http://running.competitor.com/2011/02/training/determining-your-sweet-spot-mileage-part-i_5764


      3. How to Avoid Runner's Trots:
      Some athletes call it runner’s trots; others call it diarrhea. Whatever the name, few athletes openly discuss the topic; yet many secretly suffer. Here’s some information about this stinky topic that might help bring peace to your workouts.
      Q. Does anyone else worry about undesired pit stops while exercising?
      Yes. Diarrhea is a major concern for many athletes, particularly those in running sports. Of these athletes, an estimated 20 to 50 percent suffer from "urgency to defecate." Running jostles the intestines, reduces blood flow to the intestines as the body sends more blood to the exercising muscles, stimulates changes in intestinal hormones that speed up transit time, and alters absorption rate. Dehydration exacerbates the problem. Add a pre-existing bowel problem, and you are even more likely to be bothered by pit stops as your exercise ramps up.
      Q. How often do most athletes have a bowel movement?
      Some athletes poop once a day. Others poo twice a day, and some go once every two or three days. “Normal” is what is normal for your body. You can learn your personal transit time by eating sesame seeds, corn, or beets—foods you can see in your feces. Pay attention to how much time passes between intake and output.
      More...from Active.com at:
      http://tinyurl.com/69p6dh8


      4. The Claim: Side Stitches? Change Your Posture:
      For many avid runners, side stitches can be a maddening problem: the cramplike spasms set in suddenly and can ruin a good workout. While no one knows their precise cause, many experts believe a side stitch occurs when the diaphragm — which is vital to breathing — is overworked during a vigorous run and begins to spasm. Runners who develop stitches are commonly advised to slow down and take deep, controlled breaths.
      But a new theory suggests that it may not be the diaphragm that’s responsible for the pain, and that poor posture could be a culprit. In one recent study, researchers used a device to measure muscle activity as people were experiencing side stitches. They found no evidence of increased activity or spasms in the diaphragm area during the onset of stitches.
      Last year, the same team published a separate study in The Journal of Science and Medicine in Sport. They found that those who regularly slouched or hunched their backs were more likely to experience side stitches, and the poorer their posture, the more severe their stitches in exercise.
      More...from the NY Times at:
      http://www.nytimes.com/2011/03/01/health/01really.html?_r=1


      5. Exercise Is Actually Good For The Knees, Study Shows
      Examining impact on individual parts of the knee shows physical activity is beneficial to joint health
      INDIANAPOLIS – For years, studies have offered conflicting opinions on whether exercise is good for knees. A new report released today by the American College of Sports Medicine (ACSM - http://www.acsm.org/) provides strong evidence that exercise is, in fact, good for the knees.
      The report, titled “What is the Effect of Physical Activity on the Knee Joint? A Systematic Review,” was published this month in Medicine & Science in Sports & Exercise®, ACSM’s official scientific journal. A research study led by Donna Urquhart, Ph.D., and Flavia Cicuttini, Ph.D., examined the effects of physical activity on individual parts of the knee.
      “Several studies have already examined the impact of physical activity on the knee as a whole, but none have looked at the effect of physical activity on individual parts of the knee,” said Dr. Cicuttini, head of the musculoskeletal unit in the School of Public Health and Preventive Medicine at Monash University (http://www.monash.edu/) in Australia. “As it turns out, exercise affects each part of the knee differently, which helps explain why there have been conflicting reports for so long.”
      According to the team’s findings, while exercise was linked to osteophytes, or bony spurs, there were no detrimental changes to joint space, the place where cartilage is housed. There were beneficial effects on cartilage integrity, with evidence of greater volumes and fewer defects.
      “These findings are significant, as they suggest that osteophytes, in the absence of cartilage damage, may just be a functional adaptation to mechanical stimuli,” said Dr. Urquhart.
      The report comprised data from 28 studies, representing 9,737 participants from all parts of the world. All included studies examined the relationship between physical activity and knee osteoarthritis and also included MRI evidence of osteoarthritic knees when investigating disease progression or healthy knees when investigating disease incidence.
      Osteoarthritis – a degenerative joint disease that attacks cartilage and underlying bone and often preys on knees, hips and hands – affects nearly 27 million Americans and is the leading cause of disability in noninstitutionalized adults.
      Medicine & Science in Sports & Exercise® is the official journal of the American College of Sports Medicine, and is available from Lippincott Williams & Wilkins at 1-800-638-6423. For a complete copy of the research paper (Vol. 43, No. 3, pages 432-442) or to speak with a leading sports medicine expert on the topic, contact the Department of Communications and Public Information at 317-637-9200 ext. 133 or 127.
      The conclusions outlined in this news release are those of the researchers only, and should not be construed as an official statement of the American College of Sports Medicine.
      The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 40,000 international, national, and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.
      Monash University is Australia’s largest university and one of its most prestigious. Possessing an international reputation for the high quality of research and teaching, Monash is a member of the esteemed Group of Eight, a coalition of high-quality Australian research universities and encompasses eight campuses and one education centre across four continents.


      6. Weight Training and Nutrition Periodization:
      By now, most folks have heard of the term "periodization", which is the scientific term for splitting a triathlon training year into periods and focusing on a specific performance or fitness goal for each specific period. Most triathlon programs that you find in books, magazines and the internet already use some form of periodization, but there are two sorely neglected components of a periodized model that do not receive adequate attention in triathlon programs: nutrition periodization and weight training periodization.
      Since this article is being released in what for most folks is the off-season, now is a perfect time to briefly put a discussion of swimming, cycling and running on the back-burner, and instead focus on understanding how to properly structure weight training (for enhancing muscle recruitment, power and injury prevention) and nutrition (for enhancing weight loss, health and adequate energy).
      Although there are a multitude of variations on the concept, a triathlon season is generally split into four periods: off-season, base training, build training and race peak/taper. If you use the same weight training volume and intensity, the same weight and the same number of repetitions all year long, you’ll experience burnout and subpar weight training benefits. So just as you should make slight alterations or major changes to your swimming, cycling, and running routine, you should also modify (or "periodize") your weight training routine as the time of year changes. If you properly decrease sets, increase power, and incorporate more explosiveness as your high priority races draw near, you can allow your weight trained muscles to achieve peak performance on race day.
      More...from TriFuel at:
      http://www.trifuel.com/training/strength-training/weight-training-and-nutrition-periodization


      7. How to Stretch, When to Stretch and Stretching Properly:
      Answers to common stretching questions to make sure you're stretching properly.
      Stretching properly is a little more technical than just swinging your leg over a park bench. There are methods and techniques that will maximize the benefits and minimize the risk of injury.
      In this article we'll look at some of the most common questions people ask about how to stretch properly. Questions like: Which muscles should I stretch? When should I stretch? Should I stretch every day? Plus a whole lot more
      If you would like more detailed information on this topic, grab a copy of the updated 2011 edition of The Stretching Handbook; it contains an entire chapter, which covers these topics in a lot more detail.
      Which Muscles Should I Stretch?
      As a general rule; if it's not tight and it's not causing you any problems, you don't need to stretch it. There are a few exceptions to this (such as athletes that require increased flexibility for their chosen sport), but for most people this is a wise rule to follow. So if you perform a stretch and you don't feel any tension in the target muscle group, this would indicate that you're not tight in that area.
      As you start to notice which muscles are tight and which muscles aren't, aim to create a balance of flexibility between the front of your body and the back of your body, and the left side of your body and the right side of your body. For example, if you notice that your right hamstring muscles are tighter than your left hamstrings muscles, work on the right hamstring muscles until you have even flexibility in both.
      More...from the Stretching Handbook at:
      http://tinyurl.com/4rmayyj


      8. Run Minimally:
      Smart, simple tips on how to transition to minimal-drop shoes.
      The running shoe revolution of 2011 is officially underway.
      Starting this month, dozens of new minimalist running shoes designed to allow feet to move more naturally and uninhibited are hitting running stores. For the past 30 years or so, most training shoes have had a good amount of foam cushioning, a steep heel-toe ramp angle and, often, some kind of structure or device to control overpronation.
      So what are minimalist or “minimal-drop” shoes? Specifically, the newfangled shoes have less cushioning and are thus lower to the ground than traditional everyday trainers, have less stride-controlling structure and have a lower heel-to-toe ramp angle, or a more gradual drop from where the heel and forefoot sit, allowing the foot to sit almost level in the shoe. And, of course, the new shoes are much lighter, generally in the 6- to 10-ounce range for a men’s size 9.0, as opposed to the 10- to 13-ounce range of traditional trainers.
      More...from Running Times at:
      http://www.runningtimes.com/Article.aspx?ArticleID=22070


      9. Can Exercise Keep You Young?
      We all know that physical activity is beneficial in countless ways, but even so, Dr. Mark Tarnopolsky, a professor of pediatrics at McMaster University in Hamilton, Ontario, was startled to discover that exercise kept a strain of mice from becoming gray prematurely.
      But shiny fur was the least of its benefits. Indeed, in heartening new research published last week in The Proceedings of the National Academy of Sciences, exercise reduced or eliminated almost every detrimental effect of aging in mice that had been genetically programmed to grow old at an accelerated pace.
      In the experiment, Dr. Tarnopolsky and his colleagues used lab rodents that carry a genetic mutation affecting how well their bodies repair malfunctioning mitochondria, which are tiny organelles within cells. Mitochondria combine oxygen and nutrients to create fuel for the cells — they are microscopic power generators.
      Mitochrondria have their own DNA, distinct from the cell’s own genetic material, and they multiply on their own. But in the process, mitochondria can accumulate small genetic mutations, which under normal circumstances are corrected by specialized repair systems within the cell. Over time, as we age, the number of mutations begins to outstrip the system’s ability to make repairs, and mitochondria start malfunctioning and dying.
      Many scientists consider the loss of healthy mitochondria to be an important underlying cause of aging in mammals. As resident mitochondria falter, the cells they fuel wither or die. Muscles shrink, brain volume drops, hair falls out or loses its pigmentation, and soon enough we are, in appearance and beneath the surface, old.
      More...from the NY Times at:
      http://well.blogs.nytimes.com/2011/03/02/can-exercise-keep-you-young/


      10. Six Rules for Running Faster:
      Whether you've just signed up for your first 5K or have a few half marathons under your race belt, running faster is sure to be on your list of goals. Here are a few rules for chasing after your next personal best—and achieving it—in running.
      1. Start Out Slowly
      Ironically, the first key to running faster is to start slowly. In both training and racing, take your time to build toward your goal. In training, spend time building your aerobic fitness and strength before racing ahead to speedwork. At the races, include a warmup to activate your muscles and gradually build into your race speed. The gains you make from easing into both training and racing will help keep you injury-free, help your performance progress at a rate your body can handle, and allow you to reach a higher fitness peak.
      More...from Active.com at:
      http://tinyurl.com/4ddzo93


      11. Is Training Intensity the Real Key to Building Muscle Mass?
      Weight Training for Genuine Strength and Power Gains.
      Unless you’re a bodybuilder, ultimate muscle mass is far less important that the strength and power gains it can potentially bring. John Shepherd looks at the latest research, training theory and methods from a number of sports to determine the best ways to achieve maximum strength and power
      It’s often thought that to develop maximum strength you need bigger muscles. To a degree this is true as bigger muscles can exert more force than smaller ones. However, athletes with the biggest muscles are not necessarily the strongest in terms of maximum lift ability. For example, a body builder may not be as strong as an Olympic or Power lifter, despite having larger muscles.
      Body weight is also a crucial determining factor as the lightest athlete may actually be the most powerful/strongest in terms of their power-to-weight ratio. A 70kg athlete who can squat 190kg has a higher power-to-weight and strength ratio than a 90kg athlete whose best squat is 200kg.
      To gain strength (and/or size) the weight training system employed must have a significant anabolic effect. This will stimulate increased muscle growth through the release of growth hormone and testosterone. These workouts also need to target fast-twitch muscle fibre.
      More...from Peak Performance Online at:
      http://www.pponline.co.uk/encyc/is-training-intensity-the-real-key-to-building-muscle-mass-40539


      12. Is Dairy Colostrum the Key to Olympic Success?
      Scientists investigating natural ways to enhance athletic performance have found that bovine colostrum can massively reduce gut permeability -- otherwise known as 'leaky gut syndrome.' Their findings, published in the March issue of the American Journal of Physiology-Gastrointestinal and Liver Physiology, could have positive implications not just for athletes but also for sufferers of heatstroke.
      A research group led by Ray Playford, Professor of Medicine at Barts and The London School of Medicine and Dentistry looked at athletes who were asked to run for 20 minutes at 80 per cent of their aerobic maximum. At the end of the exercise, changes in the subjects gut leakiness were measured using urine sample -- also determined were changes in the athletes' core temperature. Under standard conditions, gut leakiness had increased by 250 per cent and temperature had risen by 2 degrees. However, when the group were given a drink of dairy colostrum for two weeks before the trial, the rise in gut leakiness was reduced by about 80 per cent, despite the same effort and temperature rise.
      Gut disorders induced by exercise are common in runners -- the body's response to increased permeability is to clear the gut contents, giving rise to symptoms such as diarrhea to avoid toxins from gut organisms entering the bloodstream, as these lead to heatstroke which can result in damage to the internal organs.
      More...from Science Daily at:
      http://www.sciencedaily.com/releases/2011/02/110224091607.htm


      13. Can new shoes really make me a better runner?
      I’m not your typical shoe-obsessed girl. Like boyfriends, when they work well I keep them around. I’ve had the same pair of trusty black heels for four years – they’re comfortable and they go with everything. If it ain’t broke, I say.
      After my shameful confession last week that I’ve quit three 10K races, I was told that if I’m serious about crossing the finish line in May, I needed to get new shoes.
      Only two years old, my Saucony sneakers aren’t visibly worn. They fit just fine and they get me where I’m going (which, admittedly, is not all that far). But after the first week of 10K training, my feet ache.
      I reluctantly meet up with Bruce Hefler, a shoe guru at the Running Room in Toronto for a gait assessment and sneaker fitting.
      More...from the Globe and Mail at:
      http://tinyurl.com/6c9yvdc


      14. Why Runners Can Eat So Much:
      Eight reasons we can consume a lot of calories.
      “You can eat anything you want because you run.” If I only had a nickel for every time I heard those words. Some runners go so far as to claim they run simply so they have the freedom to eat. Sure, there are set factors that influence the number of calories we burn that can’t be changed like genetics, age, sex and height. So what is it about running that allows us a little more flexibility in eating the extra calories non-runners dream of indulging on?
      We Do Intervals
      We could set the treadmill at a relaxed pace every day reading the most recent issue of Running Times. Those of us who mix in an interval workout, fartlek run, or hill repeats are giving our metabolism a boost. Such a workout has been known to occasionally leave us crouched over gasping for air. A more intense workout requires more oxygen than an easy run. Since we burn 5 calories for every liter of oxygen consumed, we’re burning more calories when we do workouts that require more oxygen. High-intensity exercise also produces an increase in post-run energy metabolism. This is likely related to an increase in post-exercise oxygen consumption and fat oxidation after such a run. An intense or long workout can elevate post-run oxygen consumption for hours after the workout. Less intense workouts do have a place in training, but if we did them all the time less energy would be burned.
      More...from Running Times at:
      http://www.runningtimes.com/Article.aspx?ArticleID=22060


      15. Digest Briefs
      ** This Week in Running:
      10 Years Ago- Irina Mikitenko (GER) won the German Indoor 3000m Championships by more than 13 seconds over
      Luminita Zaituc (GER), 8:52.41 to 9:05.74. Sabrina Mockenhaupt (GER) was 3rd at 9:07.07.
      Dieter Bauman (GER) won the next day's men's championship with a 7:47.29 with Jan Fitschen
      (GER) and Carsten Schütz (GER) following with 7:52.92 and 7:55.99 respectively.
      20 Years Ago- Arturo Barrios (MEX) won the Trofeo Alssport (ITA) 10.55 with a 31:15.0. Petro Meta (TAN)
      and Gelindo Bordin (ITA) went 2-3 with 31:32 and 31:33. Susan Sirma (KEN) won the women's
      4.2K over Andrea Wallace (ENG), 13:33.5 to 13:37. Martine Oppliger (SUI) was 3rd at 14:11.
      30 Years Ago- Dick Beardsley (USA) won the Statehood Day (NE/USA) 10M over Robert Wallace (AUS), 48:25 to
      48:44. Dan Dwyer (USA) was 3rd at 49:26. Karlene Erickson (Herrell) (USA) defeated Shona
      Jones (USA) for the women's race win, 57:41 to 58:39.
      40 Years Ago- Bruce Mortenson (USA) won the Trail's End (OR/USA) Marathon in 2:21:09.8. Ultra-marathoners
      Bob Deines (USA), Jose Cortez (USA), and Jim Pearson (USA) finished in 6th, 11th, and 71st
      respectively. Vicki Foltz (USA) won the women's rae in 3:26:27. Janet Heinonen (USA) was
      3rd at 3:51:03.
      50 Years Ago- Bruce Kidd (CAN) won the USA 3 mile indoor championships (NY/USA) in 13:47.0 over Laslo Tabori
      (HUN) at 13:51.6. John Macy got the USA title in 3rd with 13:56.5. Aussie Al Lawrence was
      4th at 14:07.0.
      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.


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

      March 4-6, 2011:
      2011 European Athletics Indoor Championships - Paris, France

      March 5, 2011:
      (Inaugural) Finish Chelsea's Run 5K - San Diego, CA

      March 6, 2011:
      Kaiser Permanente Napa Valley Marathon - Napa, CA

      Little Rock Marathon - Little Rock, AR

      That Dam Run - Denver, CO

      XTERRA Trout Creek Trail Run - Tampa, FL

      June 25, 2011
      Emilie's Run
      www.EmiliesRun.com

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

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      Have a good week of training and/or racing.

      Ken

      Ken Parker
      www.RunnersWeb.com
      The Running and Triathlon Resource Portal
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      http://www.EmiliesRun.com

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