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Runner's and Triathlete's Web Digest - October 7, 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 5 , Oct 7, 2011
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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.
      Daniele Riendeau of the Ottawa Athletic Club Racing Team became the first local women to win the race as she won in 17:39 leading
      the OACRT to a first place finish in the team category. Race reports, photos and a video are available at the race website. The
      2012 race will be run on June 23rd. 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 - ~Online Registration is Now Open~
      Register Now
      Fees Go Up!!!
      Beat the fee increase by registering before midnight on Thursday June 30th.
      Join us next spring on Sunday May 6th, 2012. Great Karbon shirts, huge medals, and one of the best carbo dinners around!
      Experience the city on foot while raising money for a charity of your choice. You'll be supported by over 1500 volunteers and
      thousands of spectators as you run the streets of Toronto.
      Toronto 5k
      Come out this fall and support the Sick Kids Foundation by participating in the Toronto 5k on Saturday September 17th, 2012. For
      more information and to register now, click here.
      http://www.torontomarathon.com/registration/online-registration.html

      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

      7. Olympic Physical Therapy and Foot Orthotics:
      Olympic Physical Therapy and Foot Orthotics was founded in May of 2000 by Don Levine, MSPT and Bert Reid, DPT, to provide outpatient
      physical therapy and sports medicine rehabilitation to the residents of Rhode Island and South Eastern Massachusetts. Consistently
      assessing the needs of our communities while striving to provide the highest level of care and customer service. This has allowed
      Olympic and its staff to thrive and earn accolades such as, in 2007, becoming the first recipient of the Small Business of the Year
      award from The Newport Chamber of Commerce
      http://olympicpt-ri.com

      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

      Check out our RSS auto-feeds page for automated news updates:
      http://www.runnersweb.com/running/rw_auto_feeds.html

      Webmasters: Get our Syndicated headlines for your site.
      http://www.runnersweb.com/running/rw_getRSS.html
      Add the Runner's Web News feed to your site through a simple
      JavaScript. Check out OnTri.com's implementation at:
      http://www.ontri.com/runnersweb.html
      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:

      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.gopjn.com/t/Sj9KR0VFP0lCSkJEP0hHSEVH

      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 2691 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

      Universal Sports
      Universal Sports, a partnership between NBC Sports and InterMedia Partners, is the preeminent media destination for Olympic and
      lifestyle sports programming. The Universal Sports Television Network and UniversalSports.com deliver an immersive experience via
      exclusive live and on-demand coverage of world-class competitions, interaction with top athletes and in-depth access to sports news
      and information year round.
      Offering more than 1,200 hours of original event programming each year, Universal Sports delivers the content sports fans want on
      multiple platforms. Whether on television, online, on a mobile device or via satellite radio, Universal Sports provides fans
      comprehensive coverage of more than 40 sports disciplines.
      Major domestic and international championship and Olympic qualifying events found on Universal Sports include track & field, skiing,
      swimming, gymnastics, cycling, volleyball, marathons, triathlons and rugby.
      Universal Sports Television Network is available on television to over 63 million U.S. homes in 51 markets, including New York, Los
      Angeles, Chicago, Dallas, Atlanta, Washington D.C., Denver, San Diego and San Francisco.
      Go to: http://www.gopjn.com/t/Sj9KR0VFP0lCSkJEP0hHSEVH

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


      THIS WEEK'S DIGEST ARTICLE INDEX:

      1. VO2max - The monthly newsletter of RunCoachJason.com
      2. Intrinsic Aerobic Exercise Capacity Linked to Longevity
      3. Endurance training: large amounts of low-intensity training can develop base conditioning and aid recovery
      4. How To Break Out Of Your Running Rut
      5. Before the race, rest hard and breathe easy
      6. Men: Cut Heart Attack Risk Through Vigorous Exercise
      7. Vibram Five Fingers study by American Council on Exercise
      8. Combo Track Workouts
      Build multiple types of fitness in one session with combo workouts,
      9. Are You Ready to Run a Marathon?
      10. Should You Be Concerned About Calories in Sports Drinks?
      11. Fall 2011 Running Times Shoe Review
      Everything you need to know about this year's shoe selection.
      12. Sports nutrition: is dietary nitrate the key to enhanced endurance performance?
      13. Power Your Run With Veggies
      14. Sports Science Update: Cortisol And The Runner
      15. Digest Briefs

      THIS WEEK'S POLL:
      What was/were the greatest running achievement(s) of all time?
      Emil Zatopek wins the 5K, 10K and Marathon at the 1952 Olympics
      Roger Bannister breaks 4 minutes for the mile
      Abebe Bikila wins the 1960 and 1964 Olympic Marathons
      Lasse Viren wins the 5K and 10K in 1972 and 1976 Olympics
      Flo Jo runs 10.49 in the 1988 U.S. Olympic Trials
      Joan Samuelson wins the first Women's Olympic Marathon
      Michael Johnson runs 19.32 in the 1996 OIympics
      Usain Bolt runs world records of 9.69 and 19.30 in the Beijing Olympics
      Paula Radcliffe runs 2:15:25 for the marathon

      Vote in the poll at:
      http://www.runnersweb.com/running/rw_vote.html

      PREVIOUS POLL RESULTS:
      Should women be allowed to set world records in mixed (man and women) races?
      Answers Percent Votes
      1 Yes 62% 85
      2 No 28% 39
      3 Don't care 10% 14
      Total Votes: 138

      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: UsainBolt.com
      Arguably the most naturally gifted athlete the world has ever seen, Usain St Leo Bolt, confirmed his tremendous talents when he
      realized his dreams by winning a phenomenal three gold medals at the 2008 Olympic Games in Beijing, China.
      Bolt became the first man in Olympic history to win both the 100m and 200m races in World Record times then formed part of the
      4x100m team that also smashed the World Record later in the meet.
      Visit his site at:
      http://www.usainbolt.com

      BOOK/VIDEO/MOVIE OF THE MONTH: Running the Edge: Discover the Secrets to Better Running and a Better Life
      Adam Goucher and Tim Catalano
      Olympian Adam Goucher and Tim Catalano team up to share their personal quest and a unique running philosophy that breaks the mold of
      traditional running books. By tapping into the transformative power found in the distance run, Running the Edge inspires readers not
      only to push their limits as runners, but as human beings in a relentless pursuit of excellence in everything. Borrowing from
      philosophical notions ranging from humanistic psychology and Buddhist monks, all the way to adrenaline junkies, Alcoholics
      Anonymous, and even the World of Warcraft, Goucher and Catalano take readers on a pilgrimage of self discovery and personal
      improvement. Six mirrors guide the way as Running the Edge methodically leads readers to a heightened awareness of their own
      personal attributes, and compels them to break free from the curse of normal and the chains of average by "running the edge" towards
      their maximum potentials. Interlaced with rich storytelling along with personal insights offered from elite runners: Alan Webb, Amy
      Yoder Begley, Chris Solinsky, Dathan Ritzenhein, Galen Rupp, Kara Goucher, and Paula Radcliffe, the book reads at a brisk pace
      worthy of its subject matter. Although there is a sharp focus on running, the principals and tenets outlined in Running the Edge
      could be equally applied to almost any passionate pursuit in life. Even non- runners will find the stories and philosophies
      enlightening, uplifting, and motivating. Fans of the book Running With The Buffaloes by Chris Lear will find an older more
      introspective Adam Goucher. He pulls no punches as he draws on his faults and short comings both as a runner and as a person. He
      recognizes the mistakes he has made in his training and life and uses that awareness to propel him forward in a quest of self
      improvement.
      Buy the book from Amazon at:
      http://www.amazon.com/exec/obidos/ASIN/0615428851/runnersweb

      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. VO2max - The monthly newsletter of RunCoachJason.com:
      VO2max and Interval Training:
      Research has shown that the key to improving VO2max is to run at or close to the pace at which you reach VO2max. A study published
      in Journal of Science and Medicine in Sport compared a group of runners who did an interval workout twice per week for 10 weeks
      consisting of 8 x 60% of the time they could sustain VO2max with a 1-to-1 work-to-rest ratio (3 to 3.5 minutes at VO2max pace with
      equal time as recovery) to a second group that also did an interval workout twice per week for 10 weeks consisting of 12 x 30
      seconds at 130% VO2max pace with 4.5 minutes recovery and to a control group that ran for 60 minutes at 75% VO2max pace four times
      per week for 10 weeks. Overall, the first group showed greater physiological and performance changes, improving VO2max by 9.1%,
      VO2max pace by 6.4%, the time that VO2max pace could be sustained by 35%, the speed at the lactate threshold by 11.7%, and
      3,000-meter performance by 7.3%. The second group improved VO2max by 6.2%, VO2max pace by 7.8%, the time that VO2max pace could be
      sustained by 32%, and 3,000-meter performance by 3.4%, but did not improve the speed at the lactate threshold. The control group
      that did no interval training did not show significant changes in any of these variables. While the percent improvements for each
      interval training group were statistically greater after training than before, the groups were not statistically different from each
      other. In absolute terms, however, using longer intervals (60% of the time you can sustain your VO2max pace, which equals about 3
      to 4 minutes) is better than using shorter intervals with longer recovery periods, even when those shorter intervals are run at a
      higher intensity.
      To view past newsletters go to: http://www.runcoachjason.com/newsletter
      Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com

      2. Intrinsic Aerobic Exercise Capacity Linked to Longevity:
      Aerobic exercise capacity has proven to be a good indicator of health. A recent paper in Circulation Research whose authors include
      researchers from the Norwegian University of Science and Technology's KG Jebsen Center of Exercise in Medicine uses a rat model to
      show that innate exercise capacity can be linked to longevity.
      Low aerobic exercise capacity is a strong predictor of premature morbidity and mortality in both healthy adults and people with
      cardiovascular disease. In the elderly, poor performance on treadmill- or extended walking tests indicates proximity to future
      health decline. In order to test the association between aerobic exercise capacity and survivability, a rat model was made through
      artificial selective breeding.
      More...from Science Daily at:
      http://www.sciencedaily.com/releases/2011/09/110930102806.htm


      3. Endurance training: large amounts of low-intensity training can develop base conditioning and aid recovery:
      How a train low, train high approach can lead to increased performance.
      In recent years, the 'middle way' has been a popular mantra of politicians. However, as Joe Beer explains, when it comes to training
      intensity in endurance sports such as cycling and triathlon, the middle way is most definitely not the most effective route to elite
      performance
      Professional elite athletes know how to train because they have access to the best coaches and a because of the Darwinian process
      that 'kills off' bad methods and keeps good ones thriving! However, until very recently, the amateurs have never had access to the
      facilities and coaching backup of elite performers, so more often than not they have tended to source information from the best
      athletes they know locally and/or the group ethos prevailing in their particular training group or environment. The problem with
      this approach is that the 'sheep mentality' of merely doing what everyone else does is not especially effective. And let's be
      honest, sheep don't win many athletic medals!
      More...from Peak Performance Online at:
      http://tinyurl.com/2f8pllh


      4. How To Break Out Of Your Running Rut:
      Use these three tips to get yourself back on track.
      Written by: Jeff Gaudette
      Finding yourself stuck in a slump happens to every athlete at least once in their career. Heck, the Boston Red Sox just capped off
      one of the most infamous slumps in sports history. It doesn't matter if your slump is physical or mental, climbing your way out of a
      rough patch in training or racing can feel like beating your head against a wall. After many years helping runners break out of
      their racing funks-along with plenty of time spent digging my way out of my own periods of stagnation-here are my top three
      fail-proof ways to break free of your running slump.
      More...from Competitor Magazine at:
      http://running.competitor.com/2011/09/training/how-to-break-out-of-your-running-rut_38959


      5. Before the race, rest hard and breathe easy:
      Now that the hard training is done, how should you fill your time? Believe it or not, your mental training is just as important as
      the physical efforts you've done over the last few months. As the final stage of race preparation, allot yourself time to think
      about the event.
      Build your support crew. Don't be shy - tell friends and colleagues that you're racing and invite them to take part. Seeing a
      familiar face out there will make you relax in the early stages, and will help you persevere once fatigue sets in.
      Get the logistics down pat. Know when and where you need to be to avoid stress leading up to race day. Plan when you should go to
      the expo to pick up your race kit and visit the booths. While at the expo, find the latest gadgets, score some good deals on gear,
      and meet fellow running enthusiasts, but don't linger too long on your feet, and stay away from unfamiliar foods and products. Now
      is not the time to experiment with the new energy bars and running shoes.
      More...from the Globe and Mail at:
      http://tinyurl.com/44gfjhs


      6. Men: Cut Heart Attack Risk Through Vigorous Exercise:
      ACSM study reports that three hours of vigorous exercise can reduce heart attack risk in men
      INDIANAPOLIS - Men concerned with heart health should add vigorous exercise to their to-do list. New research published today by the
      American College of Sports Medicine indicates that three hours per week of vigorous exercise is enough to cut a man's risk of heart
      attack by 22 percent.
      Researchers with the Harvard School of Public Health analyzed physical activity levels and biomarkers in 1,239 male participants of
      the Health Professionals Follow-Up Study (HPFS). Biomarkers included cholesterol as well as markers of inflammation and insulin
      sensitivity for each participant. A semiannual questionnaire was used to collect information on average time spent on leisure-time
      physical activity per week.
      "We studied vigorous exercise because of its stronger association with coronary heart disease," said Andrea Chomistek, Sc.D., the
      lead author of the study. "While we discovered that vigorous-intensity exercise decreases a man's risk of heart attack, we also were
      able to partially determine why. The benefits of exercise on a man's levels of HDL-C, or 'good' cholesterol, account for
      approximately 38 percent of that decrease. Other important markers included vitamin D, apolipoprotein B and hemoglobin A1c."
      Among 18,225 men who provided blood samples, 454 participants suffered a nonfatal heart attack or died from coronary heart disease
      during the study period of 1994-2004. After study exclusions, 412 men with coronary heart disease were matched to 827 controls based
      on age, smoking status and date of blood donation.
      "As expected, traditional cardiovascular disease risk factors were more common among cases than controls," said Chomistek. "Men who
      suffered a nonfatal heart attack or died from coronary heart disease had less 'good' cholesterol, more 'bad' cholesterol and were
      more likely to have high blood pressure, high cholesterol and diabetes."
      Despite identifying biomarkers that explain some of the association between physical activity and lower risk of coronary heart
      disease, Chomistek called for more research on other mechanisms by which exercise affects cardiovascular risk.
      The U.S. Centers for Disease Control and Prevention ranks heart disease as the nation's leading cause of death among men. Between 70
      and 89 percent of all sudden cardiac events occur in men, and nearly half of men who have a heart attack before age 65 die within
      eight years.
      The study, "Vigorous Physical Activity, Mediating Biomarkers, and Risk of Myocardial Infarction," is published in this month's issue
      of Medicine & Science in Sports & ExerciseR, the official journal of ACSM.
      Medicine & Science in Sports & ExerciseR 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. 10, pages 1884-1890) 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. Visit ACSM online at www.acsm.org.
      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
      45,000 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.


      7. Vibram Five Fingers study by American Council on Exercise:
      Study Finds Risks and Benefits from Vibram FiveFingers Quote: The American Council on Exercise (ACE) said an independent study on
      Vibram FiveFingers found the while the glove-like shoes may be beneficial for those who suffer from chronic running injuries, using
      Vibrams and barefoot-style shoes for running can pose additional risks if runners do not adopt the correct foot-to-ground strike
      style. The independent study was conducted by the University of Wisconsin, La Crosse, Exercise and Health Program, and led by John
      Porcari, Ph.D., and Caitlin McCarthy, M.S. The study evaluated 16 healthy, injury-free female subjects, ages 19 to 25, all of whom
      were considered recreational joggers.
      More...from iPodiatry at:
      http://www.ipodiatry.org/vibram-five-fingers-study-by-american-council-on-exercise/1027


      8. Combo Track Workouts:
      Build multiple types of fitness in one session with combo workouts.
      Like a solid investment portfolio, your training should be diversified and well-balanced. It should have a mix of different types of
      workouts and pace variation-V02 max intervals, tempo runs, progression runs and near maximum speed intervals. Each of these is an
      important piece in a balanced program.
      Although it's common to devote hard sessions to just one of these types of workouts, the running gods will not frown on you if you
      combine elements in a session. Working at a variety of paces has been a staple of top runners' training for decades, from the
      University of Oregon in Steve Prefontaine's time through former marathon world record-holder Steve Jones' road fartleks on up to
      coach-to-the-stars Renato Canova today. These combo workouts are also a great choice for time-pressed runners looking to efficiently
      boost their fitness.
      More...from Running Times at:
      http://www.runningtimes.com/Article.aspx?ArticleID=24064


      9. Are You Ready to Run a Marathon?
      Running impacts people in profound ways. The impact it has on people extends way beyond the physical. Running has a way of acting as
      a catalyst for undertaking audacious goals. The impossible becomes vaguely plausible, if not entirely possible.
      Additionally, there are some inevitabilities associated with running. It's inevitable that you will experience muscle soreness. It's
      inevitable that you will find yourself markedly fatigued. It's inevitable that some friends will think you're crazy. But, perhaps
      the biggest 'inevitability' when it comes to running is considering the idea of running a marathon.
      Tackling 26.2 miles calls out to runners like a siren. It's larger than life. It's mythical. It's epic. It's terrifying. It's sexy.
      But it's not a trivial undertaking.
      More...from Active.com at:
      http://tinyurl.com/3r4zkla


      10. Should You Be Concerned About Calories in Sports Drinks?
      The short answer is "no". But there is a long answer.
      Written by: Matt Fitzgerald
      Sports drinks contain a fairly large amount of energy-a little more than half as many calories as the average soft drink. And, like
      soft drinks, sports drinks get most of their calories from sugar. These facts inspire many label-conscious runners to avoid using
      sports drinks during training. They see their workouts as opportunities to burn a lot of calories, and they don't want to
      "counteract" that effect by taking in a lot of calories at the same time.
      This is a reasonable way to think, but it's mistaken, for more than one reason. First, research has shown that when people consume
      carbohydrate (such as the carbs in sports drinks) during exercise, they eat less during the remainder of the day. For example, at
      study conducted at Colorado State University found that when subjects consumed no carbohydrate during a workout, they ate 777
      calories at their next meal. But when they took in 45 grams of carbs during a workout, they ate only 683 calories in their next
      meal. What's more, the subjects consumed fewer total calories-including workout carbs-during the day in which they exercised with
      carbs than they did during the day when they exercised without carbs
      More...from Competitor Magazine at:
      http://running.competitor.com/2011/09/nutrition/should-you-be-concerned-about-calories-in-sports-drinks_38871


      11. Fall 2011 Running Times Shoe Review:
      Everything you need to know about this year's shoe selection.
      With the minimalist movement now mainstream and many runners moving toward lighter, less controlling shoes to improve their form,
      the industry is responding with more models in the space between traditional, high-heeled stability shoes and barefoot. Within this
      class of shoe, three families are emerging: the "barefoot equivalents" that provide minimal cushioning and little-to-no heel lift;
      the free-flow models pioneered by the Nike Free that provide ample cushioning but no control; and the middle-ground shoes that
      provide a bit of heel lift , stability and cushioning but in a lighter, less controlling package than traditional shoes, a category
      formerly occupied only by racing flats and lightweight neutral trainers. These families are clearly illustrated in our pentagon
      graphs in the following reviews. Which type works for you depends upon the surfaces you run on, your stride tendencies and, largely,
      your personal preference in type of shoe "ride."
      We focus again on shoes that allow you to run fast and free, knowing that while some runners require more protection and
      prescription, a lot of Running Times readers, as competitive runners, will use light, efficient shoes for their training and racing.
      As the following selection shows, this is an exciting time to be a runner who appreciates such shoes, with more models than ever
      filling every need and desire, and more to come later in the year. While the future of minimalism is unclear, we plan to feast on
      the plenty of fast, fun shoes while it lasts.
      More...from Running Times at:
      http://www.runningtimes.com/Article.aspx?ArticleID=24089


      12. Sports nutrition: is dietary nitrate the key to enhanced endurance performance?
      Dietary nitrate can aid mental and physical performance for athletes.
      Over the past 30 years, fears over health and the environment have galvanised governments across Europe and the US to spend billions
      trying to eradicate nitrate from our drinking water. But, as Andrew Hamilton explains, recent research suggests that not only is
      dietary nitrate far from harmful, it could actually significantly aid mental and physical performance for athletes.
      It can be a topsy-turvy world sometimes. Just when you think you've got something sussed, along comes new research that turns
      everything upside down. Take nitrate in food and water for example. For the past three decades, there's been a concerted effort to
      reduce levels of dietary nitrates on a number of health grounds. These fears have centred around a number of particular health
      conditions, as well as a more general concern about long-term exposure to dietary nitrates and an increased risk of cancer. However,
      new findings on nitrate metabolism in the body look set completely reverse our previous thinking!
      More...from Peak Performance Online at:
      http://www.pponline.co.uk/encyc/sports-nutrition-is-dietary-nitrate-the-key-to-enhanced-endurance-performance-41930


      13. Power Your Run With Veggies:
      Dashing down the produce aisle, most runners regularly toss reliable vegetables into their cart: broccoli, an onion or two, a bunch
      of carrots, maybe a few tomatoes. Nothing really wrong with that, except that by passing up fennel, tomatillos, purple cauliflower,
      and other less common varieties, we're missing out on enjoying a full spectrum of nutrients - and some great new tastes.
      "As runners, we need to get over the fear of trying new vegetables," says Lisa Dorfman, M.S., R.D., a sports nutritionist and
      adjunct professor at the University of Miami. Each vegetable contains a different palette of nutrients: The wider the range of
      veggies you eat, the more types of nutrients your body gets.
      Grocery stores and farmers' markets feature a huge variety of vegetables this time of year. Not sure what you should try first? Many
      of our go-to veggies have relatives, which makes it easy to start taste-testing. Once you try these close cousins, you'll never have
      to rely on plain old broccoli again.
      More... From Active.com at:
      http://tinyurl.com/6aq36x4


      14. Sports Science Update: Cortisol And The Runner:
      A new study shows endurance athletes have chronically elevated cortisol levels. Should you be worried?
      Written by: Matt Fitzgerald
      Twenty years ago the average person did not know what cortisol was. Today cortisol is as familiar to most of us as other hormones
      such as insulin and testosterone. To say that the average person has a full and accurate understanding of cortisol's nature and
      functions in the human body would be a stretch, however.
      In the lay public, cortisol is known as a "stress hormone" that is bad for the body. While it is true that the body does release
      cortisol in response to various kinds of stress, it is important to recognize that our body's ability to respond to stress is
      critical to our health and survival. Even the improvements in physical fitness that we get through training are a form of stress
      response. Cortisol's effects on the body are fundamentally beneficial except when we are subjected to too much stress. Then it
      becomes too much of a good thing. But, of course, cortisol is not exceptional in this regard.
      More...from Competitor Magazine at:
      http://running.competitor.com/2011/10/sports-science-update/sports-science-update-cortisol-and-the-runner_39176


      15. Digest Briefs
      This Week in Running:
      10 Years Ago- Catherine Ndereba (KEN) lowered Naoko Takahashi's (JPN) new world marathon record set the
      previous week at Berlin GER, to 2:18:47. Elfenesh Alemu (ETH) and Kerryn McCann (AUS) were
      well back at 2:24:54 and 2:26:04 respectively. Benedict Kimondiu (KEN) won the men's race,
      leading a Kenyan 1-2-3 sweep. Kimondiu ran 2:08:52 and was closely followed by Paul Tergat
      (2:08:56) and Peter Githuka (2:09:00).
      20 Years Ago- Malcolm Norwood (AUS) won the Twin Cities (MN/USA) Marathon by two seconds over Robert
      Kempainen (USA), 2:12:10 to 2:12:12. Driss Dacha (MAR) came in 3rd at 2:13:03. Janis
      Klecker (USA) won the women's race by more than three minutes, coming in at 2:30:31.
      Marcia Narloch (BRA) and Lutsia Belyayeva (RUS) followed at 2:33:48 and 2:34:44 respectively.
      30 Years Ago- Kevin Ryan (NZL) won the Labatt's Toronto (ON/CAN) Marathon quite handily over Peter
      Quance (CAN), the two timed at 2:13:26.0 and 2:16:31.1 respectively. Terry Manners (NZL)
      was a distance 3rd at 2:20:54.7 and Gunter Mielke (GER) was 4th at 2:21:39.5. Jennifer
      White (USA) won the women's race in 2:41:04 with Susan Kainulainen (CAN) 2nd at 2:46:06.4.
      40 Years Ago- Nineteen-year old Jose Cortez (USA) won the All-Comer's (Eugene OR/USA) Marathon in
      2:21:38, besting Russ Pate (USA) in 2nd at 2:22:09. Ona Dobratz (USA) broke three hours
      to win the women's race in 2:59:40. Janet Heinonen (USA) and Londa Kingery (USA) were
      well back at 3:47:20 and 3:58:07 respectively.
      50 Years Ago- Alex Breckenridge (USA) won the second edition of the Road Runners Club (NJ/USA) Marathon
      in 2:49:40. This race is now known as the Atlantic City Marathon and is expected to hold
      its 52nd running later this month.
      60 Years Ago- Alain Mimoun (FRA) won the 10000m at the Mediterranean Games (EGY) with a time of 31:07.9.
      70 Years Ago- Ion Baboie (ROM) won the Romanian marathon title with a 2:55:55.
      80 Years Ago- Ernest Jolly (AUS) won the Victorian State Championship (AUS) Marathon in 3:02:33.5.
      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)

      October 7, 2011:
      Ragnar Relay Pennsylvania - Lancaster, PA

      October 8, 2011:
      Ford Ironman World Championship - Kona, Hawaii

      Kids Running America 1 Mile - Denver, CO

      Trinity Trot CALF - Fort Worth, TX

      XTERRA Marathon of Trail Races - Colorado Springs, CO

      October 9, 2011:
      Army Ten-Miler - Washington, DC

      Bank of America Chicago Marathon - Chicago, IL

      Columbia Muddy Buddy - San Jose, CA

      GoodLife Fitness Victoria Marathon - Victoria, BC

      Healing in Heels Dash for Breast Cancer, Annapolis, MD

      Long Beach ICB Marathon - Long Beach, CA

      NYRR Half-Marathon Grand Prix - Staten Island, NY

      Ottawa Fall Colours Marathon - Cumberland, ON

      (40th) Portland Marathon - Portland, OR

      Run Wild for Autism 5K - Baltimore, MD

      Sports Authority Rock 'n' Roll Denver Marathon & 1/2 - CO

      Tyler Rose Marathon, Half & 5K - Tyler, TX

      October 10, 2011:
      35th Tufts Health Plan 10K for Women - Boston, MA
      USA Women's Championship / USA Running Circuit finale


      November 5, 2011
      Savannah Rock 'n' Roll Marathon - GA
      http://runrocknroll.competitor.com/savannah

      June 23, 2012
      Emilie's Run - Ottawa, ON
      http://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/

      Send this to a Friend:
      Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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      YOUR FEEDBACK AND COMMENTS:
      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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      update your changes.
      Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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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
      mailto:kparker@...
      613-746-4053
      http://www.OACRacingTeam.com
      http://www.EmiliesRun.com

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      *** END OF RUNNER'S AND TRIATHLETE'S WEB DIGEST...***
    • 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 2 of 5 , Oct 7, 2011
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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.
        Daniele Riendeau of the Ottawa Athletic Club Racing Team became the first local women to win the race as she won in 17:39 leading
        the OACRT to a first place finish in the team category. Race reports, photos and a video are available at the race website. The
        2012 race will be run on June 23rd. 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 - ~Online Registration is Now Open~
        Register Now
        Fees Go Up!!!
        Beat the fee increase by registering before midnight on Thursday June 30th.
        Join us next spring on Sunday May 6th, 2012. Great Karbon shirts, huge medals, and one of the best carbo dinners around!
        Experience the city on foot while raising money for a charity of your choice. You'll be supported by over 1500 volunteers and
        thousands of spectators as you run the streets of Toronto.
        Toronto 5k
        Come out this fall and support the Sick Kids Foundation by participating in the Toronto 5k on Saturday September 17th, 2012. For
        more information and to register now, click here.
        http://www.torontomarathon.com/registration/online-registration.html

        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

        7. Olympic Physical Therapy and Foot Orthotics:
        Olympic Physical Therapy and Foot Orthotics was founded in May of 2000 by Don Levine, MSPT and Bert Reid, DPT, to provide outpatient
        physical therapy and sports medicine rehabilitation to the residents of Rhode Island and South Eastern Massachusetts. Consistently
        assessing the needs of our communities while striving to provide the highest level of care and customer service. This has allowed
        Olympic and its staff to thrive and earn accolades such as, in 2007, becoming the first recipient of the Small Business of the Year
        award from The Newport Chamber of Commerce
        http://olympicpt-ri.com

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

        NEW SUBSCRIBERS: Check the "New Subscribers' note at the bottom of the
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        Check out our RSS auto-feeds page for automated news updates:
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        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
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        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:

        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:
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        If you feel you have something to say (related to triathlon or running) that is worthy of a Guest Column on the Runner's Web, email
        us at:
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        We have 2691 subscribers as of publication time. Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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        RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

        Universal Sports
        Universal Sports, a partnership between NBC Sports and InterMedia Partners, is the preeminent media destination for Olympic and
        lifestyle sports programming. The Universal Sports Television Network and UniversalSports.com deliver an immersive experience via
        exclusive live and on-demand coverage of world-class competitions, interaction with top athletes and in-depth access to sports news
        and information year round.
        Offering more than 1,200 hours of original event programming each year, Universal Sports delivers the content sports fans want on
        multiple platforms. Whether on television, online, on a mobile device or via satellite radio, Universal Sports provides fans
        comprehensive coverage of more than 40 sports disciplines.
        Major domestic and international championship and Olympic qualifying events found on Universal Sports include track & field, skiing,
        swimming, gymnastics, cycling, volleyball, marathons, triathlons and rugby.
        Universal Sports Television Network is available on television to over 63 million U.S. homes in 51 markets, including New York, Los
        Angeles, Chicago, Dallas, Atlanta, Washington D.C., Denver, San Diego and San Francisco.
        Go to: http://www.gopjn.com/t/Sj9KR0VFP0lCSkJEP0hHSEVH

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


        THIS WEEK'S DIGEST ARTICLE INDEX:

        1. VO2max - The monthly newsletter of RunCoachJason.com
        2. Intrinsic Aerobic Exercise Capacity Linked to Longevity
        3. Endurance training: large amounts of low-intensity training can develop base conditioning and aid recovery
        4. How To Break Out Of Your Running Rut
        5. Before the race, rest hard and breathe easy
        6. Men: Cut Heart Attack Risk Through Vigorous Exercise
        7. Vibram Five Fingers study by American Council on Exercise
        8. Combo Track Workouts
        Build multiple types of fitness in one session with combo workouts,
        9. Are You Ready to Run a Marathon?
        10. Should You Be Concerned About Calories in Sports Drinks?
        11. Fall 2011 Running Times Shoe Review
        Everything you need to know about this year's shoe selection.
        12. Sports nutrition: is dietary nitrate the key to enhanced endurance performance?
        13. Power Your Run With Veggies
        14. Sports Science Update: Cortisol And The Runner
        15. Digest Briefs

        THIS WEEK'S POLL:
        What was/were the greatest running achievement(s) of all time?
        Emil Zatopek wins the 5K, 10K and Marathon at the 1952 Olympics
        Roger Bannister breaks 4 minutes for the mile
        Abebe Bikila wins the 1960 and 1964 Olympic Marathons
        Lasse Viren wins the 5K and 10K in 1972 and 1976 Olympics
        Flo Jo runs 10.49 in the 1988 U.S. Olympic Trials
        Joan Samuelson wins the first Women's Olympic Marathon
        Michael Johnson runs 19.32 in the 1996 OIympics
        Usain Bolt runs world records of 9.69 and 19.30 in the Beijing Olympics
        Paula Radcliffe runs 2:15:25 for the marathon

        Vote in the poll at:
        http://www.runnersweb.com/running/rw_vote.html

        PREVIOUS POLL RESULTS:
        Should women be allowed to set world records in mixed (man and women) races?
        Answers Percent Votes
        1 Yes 62% 85
        2 No 28% 39
        3 Don't care 10% 14
        Total Votes: 138

        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: UsainBolt.com
        Arguably the most naturally gifted athlete the world has ever seen, Usain St Leo Bolt, confirmed his tremendous talents when he
        realized his dreams by winning a phenomenal three gold medals at the 2008 Olympic Games in Beijing, China.
        Bolt became the first man in Olympic history to win both the 100m and 200m races in World Record times then formed part of the
        4x100m team that also smashed the World Record later in the meet.
        Visit his site at:
        http://www.usainbolt.com

        BOOK/VIDEO/MOVIE OF THE MONTH: Running the Edge: Discover the Secrets to Better Running and a Better Life
        Adam Goucher and Tim Catalano
        Olympian Adam Goucher and Tim Catalano team up to share their personal quest and a unique running philosophy that breaks the mold of
        traditional running books. By tapping into the transformative power found in the distance run, Running the Edge inspires readers not
        only to push their limits as runners, but as human beings in a relentless pursuit of excellence in everything. Borrowing from
        philosophical notions ranging from humanistic psychology and Buddhist monks, all the way to adrenaline junkies, Alcoholics
        Anonymous, and even the World of Warcraft, Goucher and Catalano take readers on a pilgrimage of self discovery and personal
        improvement. Six mirrors guide the way as Running the Edge methodically leads readers to a heightened awareness of their own
        personal attributes, and compels them to break free from the curse of normal and the chains of average by "running the edge" towards
        their maximum potentials. Interlaced with rich storytelling along with personal insights offered from elite runners: Alan Webb, Amy
        Yoder Begley, Chris Solinsky, Dathan Ritzenhein, Galen Rupp, Kara Goucher, and Paula Radcliffe, the book reads at a brisk pace
        worthy of its subject matter. Although there is a sharp focus on running, the principals and tenets outlined in Running the Edge
        could be equally applied to almost any passionate pursuit in life. Even non- runners will find the stories and philosophies
        enlightening, uplifting, and motivating. Fans of the book Running With The Buffaloes by Chris Lear will find an older more
        introspective Adam Goucher. He pulls no punches as he draws on his faults and short comings both as a runner and as a person. He
        recognizes the mistakes he has made in his training and life and uses that awareness to propel him forward in a quest of self
        improvement.
        Buy the book from Amazon at:
        http://www.amazon.com/exec/obidos/ASIN/0615428851/runnersweb

        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. VO2max - The monthly newsletter of RunCoachJason.com:
        VO2max and Interval Training:
        Research has shown that the key to improving VO2max is to run at or close to the pace at which you reach VO2max. A study published
        in Journal of Science and Medicine in Sport compared a group of runners who did an interval workout twice per week for 10 weeks
        consisting of 8 x 60% of the time they could sustain VO2max with a 1-to-1 work-to-rest ratio (3 to 3.5 minutes at VO2max pace with
        equal time as recovery) to a second group that also did an interval workout twice per week for 10 weeks consisting of 12 x 30
        seconds at 130% VO2max pace with 4.5 minutes recovery and to a control group that ran for 60 minutes at 75% VO2max pace four times
        per week for 10 weeks. Overall, the first group showed greater physiological and performance changes, improving VO2max by 9.1%,
        VO2max pace by 6.4%, the time that VO2max pace could be sustained by 35%, the speed at the lactate threshold by 11.7%, and
        3,000-meter performance by 7.3%. The second group improved VO2max by 6.2%, VO2max pace by 7.8%, the time that VO2max pace could be
        sustained by 32%, and 3,000-meter performance by 3.4%, but did not improve the speed at the lactate threshold. The control group
        that did no interval training did not show significant changes in any of these variables. While the percent improvements for each
        interval training group were statistically greater after training than before, the groups were not statistically different from each
        other. In absolute terms, however, using longer intervals (60% of the time you can sustain your VO2max pace, which equals about 3
        to 4 minutes) is better than using shorter intervals with longer recovery periods, even when those shorter intervals are run at a
        higher intensity.
        To view past newsletters go to: http://www.runcoachjason.com/newsletter
        Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com

        2. Intrinsic Aerobic Exercise Capacity Linked to Longevity:
        Aerobic exercise capacity has proven to be a good indicator of health. A recent paper in Circulation Research whose authors include
        researchers from the Norwegian University of Science and Technology's KG Jebsen Center of Exercise in Medicine uses a rat model to
        show that innate exercise capacity can be linked to longevity.
        Low aerobic exercise capacity is a strong predictor of premature morbidity and mortality in both healthy adults and people with
        cardiovascular disease. In the elderly, poor performance on treadmill- or extended walking tests indicates proximity to future
        health decline. In order to test the association between aerobic exercise capacity and survivability, a rat model was made through
        artificial selective breeding.
        More...from Science Daily at:
        http://www.sciencedaily.com/releases/2011/09/110930102806.htm


        3. Endurance training: large amounts of low-intensity training can develop base conditioning and aid recovery:
        How a train low, train high approach can lead to increased performance.
        In recent years, the 'middle way' has been a popular mantra of politicians. However, as Joe Beer explains, when it comes to training
        intensity in endurance sports such as cycling and triathlon, the middle way is most definitely not the most effective route to elite
        performance
        Professional elite athletes know how to train because they have access to the best coaches and a because of the Darwinian process
        that 'kills off' bad methods and keeps good ones thriving! However, until very recently, the amateurs have never had access to the
        facilities and coaching backup of elite performers, so more often than not they have tended to source information from the best
        athletes they know locally and/or the group ethos prevailing in their particular training group or environment. The problem with
        this approach is that the 'sheep mentality' of merely doing what everyone else does is not especially effective. And let's be
        honest, sheep don't win many athletic medals!
        More...from Peak Performance Online at:
        http://tinyurl.com/2f8pllh


        4. How To Break Out Of Your Running Rut:
        Use these three tips to get yourself back on track.
        Written by: Jeff Gaudette
        Finding yourself stuck in a slump happens to every athlete at least once in their career. Heck, the Boston Red Sox just capped off
        one of the most infamous slumps in sports history. It doesn't matter if your slump is physical or mental, climbing your way out of a
        rough patch in training or racing can feel like beating your head against a wall. After many years helping runners break out of
        their racing funks-along with plenty of time spent digging my way out of my own periods of stagnation-here are my top three
        fail-proof ways to break free of your running slump.
        More...from Competitor Magazine at:
        http://running.competitor.com/2011/09/training/how-to-break-out-of-your-running-rut_38959


        5. Before the race, rest hard and breathe easy:
        Now that the hard training is done, how should you fill your time? Believe it or not, your mental training is just as important as
        the physical efforts you've done over the last few months. As the final stage of race preparation, allot yourself time to think
        about the event.
        Build your support crew. Don't be shy - tell friends and colleagues that you're racing and invite them to take part. Seeing a
        familiar face out there will make you relax in the early stages, and will help you persevere once fatigue sets in.
        Get the logistics down pat. Know when and where you need to be to avoid stress leading up to race day. Plan when you should go to
        the expo to pick up your race kit and visit the booths. While at the expo, find the latest gadgets, score some good deals on gear,
        and meet fellow running enthusiasts, but don't linger too long on your feet, and stay away from unfamiliar foods and products. Now
        is not the time to experiment with the new energy bars and running shoes.
        More...from the Globe and Mail at:
        http://tinyurl.com/44gfjhs


        6. Men: Cut Heart Attack Risk Through Vigorous Exercise:
        ACSM study reports that three hours of vigorous exercise can reduce heart attack risk in men
        INDIANAPOLIS - Men concerned with heart health should add vigorous exercise to their to-do list. New research published today by the
        American College of Sports Medicine indicates that three hours per week of vigorous exercise is enough to cut a man's risk of heart
        attack by 22 percent.
        Researchers with the Harvard School of Public Health analyzed physical activity levels and biomarkers in 1,239 male participants of
        the Health Professionals Follow-Up Study (HPFS). Biomarkers included cholesterol as well as markers of inflammation and insulin
        sensitivity for each participant. A semiannual questionnaire was used to collect information on average time spent on leisure-time
        physical activity per week.
        "We studied vigorous exercise because of its stronger association with coronary heart disease," said Andrea Chomistek, Sc.D., the
        lead author of the study. "While we discovered that vigorous-intensity exercise decreases a man's risk of heart attack, we also were
        able to partially determine why. The benefits of exercise on a man's levels of HDL-C, or 'good' cholesterol, account for
        approximately 38 percent of that decrease. Other important markers included vitamin D, apolipoprotein B and hemoglobin A1c."
        Among 18,225 men who provided blood samples, 454 participants suffered a nonfatal heart attack or died from coronary heart disease
        during the study period of 1994-2004. After study exclusions, 412 men with coronary heart disease were matched to 827 controls based
        on age, smoking status and date of blood donation.
        "As expected, traditional cardiovascular disease risk factors were more common among cases than controls," said Chomistek. "Men who
        suffered a nonfatal heart attack or died from coronary heart disease had less 'good' cholesterol, more 'bad' cholesterol and were
        more likely to have high blood pressure, high cholesterol and diabetes."
        Despite identifying biomarkers that explain some of the association between physical activity and lower risk of coronary heart
        disease, Chomistek called for more research on other mechanisms by which exercise affects cardiovascular risk.
        The U.S. Centers for Disease Control and Prevention ranks heart disease as the nation's leading cause of death among men. Between 70
        and 89 percent of all sudden cardiac events occur in men, and nearly half of men who have a heart attack before age 65 die within
        eight years.
        The study, "Vigorous Physical Activity, Mediating Biomarkers, and Risk of Myocardial Infarction," is published in this month's issue
        of Medicine & Science in Sports & ExerciseR, the official journal of ACSM.
        Medicine & Science in Sports & ExerciseR 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. 10, pages 1884-1890) 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. Visit ACSM online at www.acsm.org.
        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
        45,000 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.


        7. Vibram Five Fingers study by American Council on Exercise:
        Study Finds Risks and Benefits from Vibram FiveFingers Quote: The American Council on Exercise (ACE) said an independent study on
        Vibram FiveFingers found the while the glove-like shoes may be beneficial for those who suffer from chronic running injuries, using
        Vibrams and barefoot-style shoes for running can pose additional risks if runners do not adopt the correct foot-to-ground strike
        style. The independent study was conducted by the University of Wisconsin, La Crosse, Exercise and Health Program, and led by John
        Porcari, Ph.D., and Caitlin McCarthy, M.S. The study evaluated 16 healthy, injury-free female subjects, ages 19 to 25, all of whom
        were considered recreational joggers.
        More...from iPodiatry at:
        http://www.ipodiatry.org/vibram-five-fingers-study-by-american-council-on-exercise/1027


        8. Combo Track Workouts:
        Build multiple types of fitness in one session with combo workouts.
        Like a solid investment portfolio, your training should be diversified and well-balanced. It should have a mix of different types of
        workouts and pace variation-V02 max intervals, tempo runs, progression runs and near maximum speed intervals. Each of these is an
        important piece in a balanced program.
        Although it's common to devote hard sessions to just one of these types of workouts, the running gods will not frown on you if you
        combine elements in a session. Working at a variety of paces has been a staple of top runners' training for decades, from the
        University of Oregon in Steve Prefontaine's time through former marathon world record-holder Steve Jones' road fartleks on up to
        coach-to-the-stars Renato Canova today. These combo workouts are also a great choice for time-pressed runners looking to efficiently
        boost their fitness.
        More...from Running Times at:
        http://www.runningtimes.com/Article.aspx?ArticleID=24064


        9. Are You Ready to Run a Marathon?
        Running impacts people in profound ways. The impact it has on people extends way beyond the physical. Running has a way of acting as
        a catalyst for undertaking audacious goals. The impossible becomes vaguely plausible, if not entirely possible.
        Additionally, there are some inevitabilities associated with running. It's inevitable that you will experience muscle soreness. It's
        inevitable that you will find yourself markedly fatigued. It's inevitable that some friends will think you're crazy. But, perhaps
        the biggest 'inevitability' when it comes to running is considering the idea of running a marathon.
        Tackling 26.2 miles calls out to runners like a siren. It's larger than life. It's mythical. It's epic. It's terrifying. It's sexy.
        But it's not a trivial undertaking.
        More...from Active.com at:
        http://tinyurl.com/3r4zkla


        10. Should You Be Concerned About Calories in Sports Drinks?
        The short answer is "no". But there is a long answer.
        Written by: Matt Fitzgerald
        Sports drinks contain a fairly large amount of energy-a little more than half as many calories as the average soft drink. And, like
        soft drinks, sports drinks get most of their calories from sugar. These facts inspire many label-conscious runners to avoid using
        sports drinks during training. They see their workouts as opportunities to burn a lot of calories, and they don't want to
        "counteract" that effect by taking in a lot of calories at the same time.
        This is a reasonable way to think, but it's mistaken, for more than one reason. First, research has shown that when people consume
        carbohydrate (such as the carbs in sports drinks) during exercise, they eat less during the remainder of the day. For example, at
        study conducted at Colorado State University found that when subjects consumed no carbohydrate during a workout, they ate 777
        calories at their next meal. But when they took in 45 grams of carbs during a workout, they ate only 683 calories in their next
        meal. What's more, the subjects consumed fewer total calories-including workout carbs-during the day in which they exercised with
        carbs than they did during the day when they exercised without carbs
        More...from Competitor Magazine at:
        http://running.competitor.com/2011/09/nutrition/should-you-be-concerned-about-calories-in-sports-drinks_38871


        11. Fall 2011 Running Times Shoe Review:
        Everything you need to know about this year's shoe selection.
        With the minimalist movement now mainstream and many runners moving toward lighter, less controlling shoes to improve their form,
        the industry is responding with more models in the space between traditional, high-heeled stability shoes and barefoot. Within this
        class of shoe, three families are emerging: the "barefoot equivalents" that provide minimal cushioning and little-to-no heel lift;
        the free-flow models pioneered by the Nike Free that provide ample cushioning but no control; and the middle-ground shoes that
        provide a bit of heel lift , stability and cushioning but in a lighter, less controlling package than traditional shoes, a category
        formerly occupied only by racing flats and lightweight neutral trainers. These families are clearly illustrated in our pentagon
        graphs in the following reviews. Which type works for you depends upon the surfaces you run on, your stride tendencies and, largely,
        your personal preference in type of shoe "ride."
        We focus again on shoes that allow you to run fast and free, knowing that while some runners require more protection and
        prescription, a lot of Running Times readers, as competitive runners, will use light, efficient shoes for their training and racing.
        As the following selection shows, this is an exciting time to be a runner who appreciates such shoes, with more models than ever
        filling every need and desire, and more to come later in the year. While the future of minimalism is unclear, we plan to feast on
        the plenty of fast, fun shoes while it lasts.
        More...from Running Times at:
        http://www.runningtimes.com/Article.aspx?ArticleID=24089


        12. Sports nutrition: is dietary nitrate the key to enhanced endurance performance?
        Dietary nitrate can aid mental and physical performance for athletes.
        Over the past 30 years, fears over health and the environment have galvanised governments across Europe and the US to spend billions
        trying to eradicate nitrate from our drinking water. But, as Andrew Hamilton explains, recent research suggests that not only is
        dietary nitrate far from harmful, it could actually significantly aid mental and physical performance for athletes.
        It can be a topsy-turvy world sometimes. Just when you think you've got something sussed, along comes new research that turns
        everything upside down. Take nitrate in food and water for example. For the past three decades, there's been a concerted effort to
        reduce levels of dietary nitrates on a number of health grounds. These fears have centred around a number of particular health
        conditions, as well as a more general concern about long-term exposure to dietary nitrates and an increased risk of cancer. However,
        new findings on nitrate metabolism in the body look set completely reverse our previous thinking!
        More...from Peak Performance Online at:
        http://www.pponline.co.uk/encyc/sports-nutrition-is-dietary-nitrate-the-key-to-enhanced-endurance-performance-41930


        13. Power Your Run With Veggies:
        Dashing down the produce aisle, most runners regularly toss reliable vegetables into their cart: broccoli, an onion or two, a bunch
        of carrots, maybe a few tomatoes. Nothing really wrong with that, except that by passing up fennel, tomatillos, purple cauliflower,
        and other less common varieties, we're missing out on enjoying a full spectrum of nutrients - and some great new tastes.
        "As runners, we need to get over the fear of trying new vegetables," says Lisa Dorfman, M.S., R.D., a sports nutritionist and
        adjunct professor at the University of Miami. Each vegetable contains a different palette of nutrients: The wider the range of
        veggies you eat, the more types of nutrients your body gets.
        Grocery stores and farmers' markets feature a huge variety of vegetables this time of year. Not sure what you should try first? Many
        of our go-to veggies have relatives, which makes it easy to start taste-testing. Once you try these close cousins, you'll never have
        to rely on plain old broccoli again.
        More... From Active.com at:
        http://tinyurl.com/6aq36x4


        14. Sports Science Update: Cortisol And The Runner:
        A new study shows endurance athletes have chronically elevated cortisol levels. Should you be worried?
        Written by: Matt Fitzgerald
        Twenty years ago the average person did not know what cortisol was. Today cortisol is as familiar to most of us as other hormones
        such as insulin and testosterone. To say that the average person has a full and accurate understanding of cortisol's nature and
        functions in the human body would be a stretch, however.
        In the lay public, cortisol is known as a "stress hormone" that is bad for the body. While it is true that the body does release
        cortisol in response to various kinds of stress, it is important to recognize that our body's ability to respond to stress is
        critical to our health and survival. Even the improvements in physical fitness that we get through training are a form of stress
        response. Cortisol's effects on the body are fundamentally beneficial except when we are subjected to too much stress. Then it
        becomes too much of a good thing. But, of course, cortisol is not exceptional in this regard.
        More...from Competitor Magazine at:
        http://running.competitor.com/2011/10/sports-science-update/sports-science-update-cortisol-and-the-runner_39176


        15. Digest Briefs
        This Week in Running:
        10 Years Ago- Catherine Ndereba (KEN) lowered Naoko Takahashi's (JPN) new world marathon record set the
        previous week at Berlin GER, to 2:18:47. Elfenesh Alemu (ETH) and Kerryn McCann (AUS) were
        well back at 2:24:54 and 2:26:04 respectively. Benedict Kimondiu (KEN) won the men's race,
        leading a Kenyan 1-2-3 sweep. Kimondiu ran 2:08:52 and was closely followed by Paul Tergat
        (2:08:56) and Peter Githuka (2:09:00).
        20 Years Ago- Malcolm Norwood (AUS) won the Twin Cities (MN/USA) Marathon by two seconds over Robert
        Kempainen (USA), 2:12:10 to 2:12:12. Driss Dacha (MAR) came in 3rd at 2:13:03. Janis
        Klecker (USA) won the women's race by more than three minutes, coming in at 2:30:31.
        Marcia Narloch (BRA) and Lutsia Belyayeva (RUS) followed at 2:33:48 and 2:34:44 respectively.
        30 Years Ago- Kevin Ryan (NZL) won the Labatt's Toronto (ON/CAN) Marathon quite handily over Peter
        Quance (CAN), the two timed at 2:13:26.0 and 2:16:31.1 respectively. Terry Manners (NZL)
        was a distance 3rd at 2:20:54.7 and Gunter Mielke (GER) was 4th at 2:21:39.5. Jennifer
        White (USA) won the women's race in 2:41:04 with Susan Kainulainen (CAN) 2nd at 2:46:06.4.
        40 Years Ago- Nineteen-year old Jose Cortez (USA) won the All-Comer's (Eugene OR/USA) Marathon in
        2:21:38, besting Russ Pate (USA) in 2nd at 2:22:09. Ona Dobratz (USA) broke three hours
        to win the women's race in 2:59:40. Janet Heinonen (USA) and Londa Kingery (USA) were
        well back at 3:47:20 and 3:58:07 respectively.
        50 Years Ago- Alex Breckenridge (USA) won the second edition of the Road Runners Club (NJ/USA) Marathon
        in 2:49:40. This race is now known as the Atlantic City Marathon and is expected to hold
        its 52nd running later this month.
        60 Years Ago- Alain Mimoun (FRA) won the 10000m at the Mediterranean Games (EGY) with a time of 31:07.9.
        70 Years Ago- Ion Baboie (ROM) won the Romanian marathon title with a 2:55:55.
        80 Years Ago- Ernest Jolly (AUS) won the Victorian State Championship (AUS) Marathon in 3:02:33.5.
        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)

        October 7, 2011:
        Ragnar Relay Pennsylvania - Lancaster, PA

        October 8, 2011:
        Ford Ironman World Championship - Kona, Hawaii

        Kids Running America 1 Mile - Denver, CO

        Trinity Trot CALF - Fort Worth, TX

        XTERRA Marathon of Trail Races - Colorado Springs, CO

        October 9, 2011:
        Army Ten-Miler - Washington, DC

        Bank of America Chicago Marathon - Chicago, IL

        Columbia Muddy Buddy - San Jose, CA

        GoodLife Fitness Victoria Marathon - Victoria, BC

        Healing in Heels Dash for Breast Cancer, Annapolis, MD

        Long Beach ICB Marathon - Long Beach, CA

        NYRR Half-Marathon Grand Prix - Staten Island, NY

        Ottawa Fall Colours Marathon - Cumberland, ON

        (40th) Portland Marathon - Portland, OR

        Run Wild for Autism 5K - Baltimore, MD

        Sports Authority Rock 'n' Roll Denver Marathon & 1/2 - CO

        Tyler Rose Marathon, Half & 5K - Tyler, TX

        October 10, 2011:
        35th Tufts Health Plan 10K for Women - Boston, MA
        USA Women's Championship / USA Running Circuit finale


        November 5, 2011
        Savannah Rock 'n' Roll Marathon - GA
        http://runrocknroll.competitor.com/savannah

        June 23, 2012
        Emilie's Run - Ottawa, ON
        http://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/

        Send this to a Friend:
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        Comments, contributions and feedback are always welcome via this list at:
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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
        mailto:kparker@...
        613-746-4053
        http://www.OACRacingTeam.com
        http://www.EmiliesRun.com

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      • Ken Parker
        Today s Digest has been sent but appears to be stuck somewhere in the Yahoo world. Ken Ken Parker www.RunnersWeb.com The Running and Triathlon Resource Portal
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          Ken

          Ken Parker
          www.RunnersWeb.com
          The Running and Triathlon Resource Portal
          mailto:kparker@...
          613-746-4053
          http://www.OACRacingTeam.com
          http://www.EmiliesRun.com
        • Ken P
          Today s Digest has been sent but appears to be stuck somewhere in the Yahoo world. Ken Ken Parker www.RunnersWeb.com The Running and Triathlon Resource Portal
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            Ken Parker
            www.RunnersWeb.com
            The Running and Triathlon Resource Portal
            mailto:kparker@...
            613-746-4053
            http://www.OACRacingTeam.com
            http://www.EmiliesRun.com
          • Ken P
            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 5 of 5 , Oct 7, 2011
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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.
              Daniele Riendeau of the Ottawa Athletic Club Racing Team became the first local women to win the race as she won in 17:39 leading
              the OACRT to a first place finish in the team category. Race reports, photos and a video are available at the race website. The
              2012 race will be run on June 23rd. 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 - ~Online Registration is Now Open~
              Register Now
              Fees Go Up!!!
              Beat the fee increase by registering before midnight on Thursday June 30th.
              Join us next spring on Sunday May 6th, 2012. Great Karbon shirts, huge medals, and one of the best carbo dinners around!
              Experience the city on foot while raising money for a charity of your choice. You'll be supported by over 1500 volunteers and
              thousands of spectators as you run the streets of Toronto.
              Toronto 5k
              Come out this fall and support the Sick Kids Foundation by participating in the Toronto 5k on Saturday September 17th, 2012. For
              more information and to register now, click here.
              http://www.torontomarathon.com/registration/online-registration.html

              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

              7. Olympic Physical Therapy and Foot Orthotics:
              Olympic Physical Therapy and Foot Orthotics was founded in May of 2000 by Don Levine, MSPT and Bert Reid, DPT, to provide outpatient
              physical therapy and sports medicine rehabilitation to the residents of Rhode Island and South Eastern Massachusetts. Consistently
              assessing the needs of our communities while striving to provide the highest level of care and customer service. This has allowed
              Olympic and its staff to thrive and earn accolades such as, in 2007, becoming the first recipient of the Small Business of the Year
              award from The Newport Chamber of Commerce
              http://olympicpt-ri.com

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              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:

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              Events must be approved before going live.

              Watch live and webcast of Track and Field and Road races on Universal Sports
              Sign up at:
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              If you feel you have something to say (related to triathlon or running) that is worthy of a Guest Column on the Runner's Web, email
              us at:
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              RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

              Universal Sports
              Universal Sports, a partnership between NBC Sports and InterMedia Partners, is the preeminent media destination for Olympic and
              lifestyle sports programming. The Universal Sports Television Network and UniversalSports.com deliver an immersive experience via
              exclusive live and on-demand coverage of world-class competitions, interaction with top athletes and in-depth access to sports news
              and information year round.
              Offering more than 1,200 hours of original event programming each year, Universal Sports delivers the content sports fans want on
              multiple platforms. Whether on television, online, on a mobile device or via satellite radio, Universal Sports provides fans
              comprehensive coverage of more than 40 sports disciplines.
              Major domestic and international championship and Olympic qualifying events found on Universal Sports include track & field, skiing,
              swimming, gymnastics, cycling, volleyball, marathons, triathlons and rugby.
              Universal Sports Television Network is available on television to over 63 million U.S. homes in 51 markets, including New York, Los
              Angeles, Chicago, Dallas, Atlanta, Washington D.C., Denver, San Diego and San Francisco.
              Go to: http://www.gopjn.com/t/Sj9KR0VFP0lCSkJEP0hHSEVH

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


              THIS WEEK'S DIGEST ARTICLE INDEX:

              1. VO2max - The monthly newsletter of RunCoachJason.com
              2. Intrinsic Aerobic Exercise Capacity Linked to Longevity
              3. Endurance training: large amounts of low-intensity training can develop base conditioning and aid recovery
              4. How To Break Out Of Your Running Rut
              5. Before the race, rest hard and breathe easy
              6. Men: Cut Heart Attack Risk Through Vigorous Exercise
              7. Vibram Five Fingers study by American Council on Exercise
              8. Combo Track Workouts
              Build multiple types of fitness in one session with combo workouts,
              9. Are You Ready to Run a Marathon?
              10. Should You Be Concerned About Calories in Sports Drinks?
              11. Fall 2011 Running Times Shoe Review
              Everything you need to know about this year's shoe selection.
              12. Sports nutrition: is dietary nitrate the key to enhanced endurance performance?
              13. Power Your Run With Veggies
              14. Sports Science Update: Cortisol And The Runner
              15. Digest Briefs

              THIS WEEK'S POLL:
              What was/were the greatest running achievement(s) of all time?
              Emil Zatopek wins the 5K, 10K and Marathon at the 1952 Olympics
              Roger Bannister breaks 4 minutes for the mile
              Abebe Bikila wins the 1960 and 1964 Olympic Marathons
              Lasse Viren wins the 5K and 10K in 1972 and 1976 Olympics
              Flo Jo runs 10.49 in the 1988 U.S. Olympic Trials
              Joan Samuelson wins the first Women's Olympic Marathon
              Michael Johnson runs 19.32 in the 1996 OIympics
              Usain Bolt runs world records of 9.69 and 19.30 in the Beijing Olympics
              Paula Radcliffe runs 2:15:25 for the marathon

              Vote in the poll at:
              http://www.runnersweb.com/running/rw_vote.html

              PREVIOUS POLL RESULTS:
              Should women be allowed to set world records in mixed (man and women) races?
              Answers Percent Votes
              1 Yes 62% 85
              2 No 28% 39
              3 Don't care 10% 14
              Total Votes: 138

              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: UsainBolt.com
              Arguably the most naturally gifted athlete the world has ever seen, Usain St Leo Bolt, confirmed his tremendous talents when he
              realized his dreams by winning a phenomenal three gold medals at the 2008 Olympic Games in Beijing, China.
              Bolt became the first man in Olympic history to win both the 100m and 200m races in World Record times then formed part of the
              4x100m team that also smashed the World Record later in the meet.
              Visit his site at:
              http://www.usainbolt.com

              BOOK/VIDEO/MOVIE OF THE MONTH: Running the Edge: Discover the Secrets to Better Running and a Better Life
              Adam Goucher and Tim Catalano
              Olympian Adam Goucher and Tim Catalano team up to share their personal quest and a unique running philosophy that breaks the mold of
              traditional running books. By tapping into the transformative power found in the distance run, Running the Edge inspires readers not
              only to push their limits as runners, but as human beings in a relentless pursuit of excellence in everything. Borrowing from
              philosophical notions ranging from humanistic psychology and Buddhist monks, all the way to adrenaline junkies, Alcoholics
              Anonymous, and even the World of Warcraft, Goucher and Catalano take readers on a pilgrimage of self discovery and personal
              improvement. Six mirrors guide the way as Running the Edge methodically leads readers to a heightened awareness of their own
              personal attributes, and compels them to break free from the curse of normal and the chains of average by "running the edge" towards
              their maximum potentials. Interlaced with rich storytelling along with personal insights offered from elite runners: Alan Webb, Amy
              Yoder Begley, Chris Solinsky, Dathan Ritzenhein, Galen Rupp, Kara Goucher, and Paula Radcliffe, the book reads at a brisk pace
              worthy of its subject matter. Although there is a sharp focus on running, the principals and tenets outlined in Running the Edge
              could be equally applied to almost any passionate pursuit in life. Even non- runners will find the stories and philosophies
              enlightening, uplifting, and motivating. Fans of the book Running With The Buffaloes by Chris Lear will find an older more
              introspective Adam Goucher. He pulls no punches as he draws on his faults and short comings both as a runner and as a person. He
              recognizes the mistakes he has made in his training and life and uses that awareness to propel him forward in a quest of self
              improvement.
              Buy the book from Amazon at:
              http://www.amazon.com/exec/obidos/ASIN/0615428851/runnersweb

              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. VO2max - The monthly newsletter of RunCoachJason.com:
              VO2max and Interval Training:
              Research has shown that the key to improving VO2max is to run at or close to the pace at which you reach VO2max. A study published in Journal of Science and Medicine in Sport compared a group of runners who did an interval workout twice per week for 10 weeks consisting of 8 x 60% of the time they could sustain VO2max with a 1-to-1 work-to-rest ratio (3 to 3.5 minutes at VO2max pace with equal time as recovery) to a second group that also did an interval workout twice per week for 10 weeks consisting of 12 x 30 seconds at 130% VO2max pace with 4.5 minutes recovery and to a control group that ran for 60 minutes at 75% VO2max pace four times per week for 10 weeks. Overall, the first group showed greater physiological and performance changes, improving VO2max by 9.1%, VO2max pace by 6.4%, the time that VO2max pace could be sustained by 35%, the speed at the lactate threshold by 11.7%, and 3,000-meter performance by 7.3%. The second group improved VO2max by 6.2%, VO2max pace by 7.8%, the time that VO2max pace could be sustained by 32%, and 3,000-meter performance by 3.4%, but did not improve the speed at the lactate threshold. The control group that did no interval training did not show significant changes in any of these variables. While the percent improvements for each interval training group were statistically greater after training than before, the groups were not statistically different from each other. In absolute terms, however, using longer intervals (60% of the time you can sustain your VO2max pace, which equals about 3 to 4 minutes) is better than using shorter intervals with longer recovery periods, even when those shorter intervals are run at a higher intensity.
              To view past newsletters go to: http://www.runcoachjason.com/newsletter
              Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com

              2. Intrinsic Aerobic Exercise Capacity Linked to Longevity:
              Aerobic exercise capacity has proven to be a good indicator of health. A recent paper in Circulation Research whose authors include researchers from the Norwegian University of Science and Technology's KG Jebsen Center of Exercise in Medicine uses a rat model to show that innate exercise capacity can be linked to longevity.
              Low aerobic exercise capacity is a strong predictor of premature morbidity and mortality in both healthy adults and people with cardiovascular disease. In the elderly, poor performance on treadmill- or extended walking tests indicates proximity to future health decline. In order to test the association between aerobic exercise capacity and survivability, a rat model was made through artificial selective breeding.
              More...from Science Daily at:
              http://www.sciencedaily.com/releases/2011/09/110930102806.htm


              3. Endurance training: large amounts of low-intensity training can develop base conditioning and aid recovery:
              How a train low, train high approach can lead to increased performance.
              In recent years, the `middle way' has been a popular mantra of politicians. However, as Joe Beer explains, when it comes to training intensity in endurance sports such as cycling and triathlon, the middle way is most definitely not the most effective route to elite performance
              Professional elite athletes know how to train because they have access to the best coaches and a because of the Darwinian process that `kills off' bad methods and keeps good ones thriving! However, until very recently, the amateurs have never had access to the facilities and coaching backup of elite performers, so more often than not they have tended to source information from the best athletes they know locally and/or the group ethos prevailing in their particular training group or environment. The problem with this approach is that the `sheep mentality' of merely doing what everyone else does is not especially effective. And let's be honest, sheep don't win many athletic medals!
              More...from Peak Performance Online at:
              http://tinyurl.com/2f8pllh


              4. How To Break Out Of Your Running Rut:
              Use these three tips to get yourself back on track.
              Written by: Jeff Gaudette
              Finding yourself stuck in a slump happens to every athlete at least once in their career. Heck, the Boston Red Sox just capped off one of the most infamous slumps in sports history. It doesn't matter if your slump is physical or mental, climbing your way out of a rough patch in training or racing can feel like beating your head against a wall. After many years helping runners break out of their racing funks–along with plenty of time spent digging my way out of my own periods of stagnation–here are my top three fail-proof ways to break free of your running slump.
              More...from Competitor Magazine at:
              http://running.competitor.com/2011/09/training/how-to-break-out-of-your-running-rut_38959


              5. Before the race, rest hard and breathe easy:
              Now that the hard training is done, how should you fill your time? Believe it or not, your mental training is just as important as the physical efforts you've done over the last few months. As the final stage of race preparation, allot yourself time to think about the event.
              Build your support crew. Don't be shy – tell friends and colleagues that you're racing and invite them to take part. Seeing a familiar face out there will make you relax in the early stages, and will help you persevere once fatigue sets in.
              Get the logistics down pat. Know when and where you need to be to avoid stress leading up to race day. Plan when you should go to the expo to pick up your race kit and visit the booths. While at the expo, find the latest gadgets, score some good deals on gear, and meet fellow running enthusiasts, but don't linger too long on your feet, and stay away from unfamiliar foods and products. Now is not the time to experiment with the new energy bars and running shoes.
              More...from the Globe and Mail at:
              http://tinyurl.com/44gfjhs


              6. Men: Cut Heart Attack Risk Through Vigorous Exercise:
              ACSM study reports that three hours of vigorous exercise can reduce heart attack risk in men
              INDIANAPOLIS – Men concerned with heart health should add vigorous exercise to their to-do list. New research published today by the American College of Sports Medicine indicates that three hours per week of vigorous exercise is enough to cut a man's risk of heart attack by 22 percent.
              Researchers with the Harvard School of Public Health analyzed physical activity levels and biomarkers in 1,239 male participants of the Health Professionals Follow-Up Study (HPFS). Biomarkers included cholesterol as well as markers of inflammation and insulin sensitivity for each participant. A semiannual questionnaire was used to collect information on average time spent on leisure-time physical activity per week.
              "We studied vigorous exercise because of its stronger association with coronary heart disease," said Andrea Chomistek, Sc.D., the lead author of the study. "While we discovered that vigorous-intensity exercise decreases a man's risk of heart attack, we also were able to partially determine why. The benefits of exercise on a man's levels of HDL-C, or `good' cholesterol, account for approximately 38 percent of that decrease. Other important markers included vitamin D, apolipoprotein B and hemoglobin A1c."
              Among 18,225 men who provided blood samples, 454 participants suffered a nonfatal heart attack or died from coronary heart disease during the study period of 1994-2004. After study exclusions, 412 men with coronary heart disease were matched to 827 controls based on age, smoking status and date of blood donation.
              "As expected, traditional cardiovascular disease risk factors were more common among cases than controls," said Chomistek. "Men who suffered a nonfatal heart attack or died from coronary heart disease had less `good' cholesterol, more `bad' cholesterol and were more likely to have high blood pressure, high cholesterol and diabetes."
              Despite identifying biomarkers that explain some of the association between physical activity and lower risk of coronary heart disease, Chomistek called for more research on other mechanisms by which exercise affects cardiovascular risk.
              The U.S. Centers for Disease Control and Prevention ranks heart disease as the nation's leading cause of death among men. Between 70 and 89 percent of all sudden cardiac events occur in men, and nearly half of men who have a heart attack before age 65 die within eight years.
              The study, "Vigorous Physical Activity, Mediating Biomarkers, and Risk of Myocardial Infarction," is published in this month's issue of Medicine & Science in Sports & Exercise®, the official journal of ACSM.
              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. 10, pages 1884-1890) 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. Visit ACSM online at www.acsm.org.
              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 45,000 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.


              7. Vibram Five Fingers study by American Council on Exercise:
              Study Finds Risks and Benefits from Vibram FiveFingers Quote: The American Council on Exercise (ACE) said an independent study on Vibram FiveFingers found the while the glove-like shoes may be beneficial for those who suffer from chronic running injuries, using Vibrams and barefoot-style shoes for running can pose additional risks if runners do not adopt the correct foot-to-ground strike style. The independent study was conducted by the University of Wisconsin, La Crosse, Exercise and Health Program, and led by John Porcari, Ph.D., and Caitlin McCarthy, M.S. The study evaluated 16 healthy, injury-free female subjects, ages 19 to 25, all of whom were considered recreational joggers.
              More...from iPodiatry at:
              http://www.ipodiatry.org/vibram-five-fingers-study-by-american-council-on-exercise/1027


              8. Combo Track Workouts:
              Build multiple types of fitness in one session with combo workouts.
              Like a solid investment portfolio, your training should be diversified and well-balanced. It should have a mix of different types of workouts and pace variation-V02 max intervals, tempo runs, progression runs and near maximum speed intervals. Each of these is an important piece in a balanced program.
              Although it's common to devote hard sessions to just one of these types of workouts, the running gods will not frown on you if you combine elements in a session. Working at a variety of paces has been a staple of top runners' training for decades, from the University of Oregon in Steve Prefontaine's time through former marathon world record-holder Steve Jones' road fartleks on up to coach-to-the-stars Renato Canova today. These combo workouts are also a great choice for time-pressed runners looking to efficiently boost their fitness.
              More...from Running Times at:
              http://www.runningtimes.com/Article.aspx?ArticleID=24064


              9. Are You Ready to Run a Marathon?
              Running impacts people in profound ways. The impact it has on people extends way beyond the physical. Running has a way of acting as a catalyst for undertaking audacious goals. The impossible becomes vaguely plausible, if not entirely possible.
              Additionally, there are some inevitabilities associated with running. It's inevitable that you will experience muscle soreness. It's inevitable that you will find yourself markedly fatigued. It's inevitable that some friends will think you're crazy. But, perhaps the biggest 'inevitability' when it comes to running is considering the idea of running a marathon.
              Tackling 26.2 miles calls out to runners like a siren. It's larger than life. It's mythical. It's epic. It's terrifying. It's sexy. But it's not a trivial undertaking.
              More...from Active.com at:
              http://tinyurl.com/3r4zkla


              10. Should You Be Concerned About Calories in Sports Drinks?
              The short answer is "no". But there is a long answer.
              Written by: Matt Fitzgerald
              Sports drinks contain a fairly large amount of energy—a little more than half as many calories as the average soft drink. And, like soft drinks, sports drinks get most of their calories from sugar. These facts inspire many label-conscious runners to avoid using sports drinks during training. They see their workouts as opportunities to burn a lot of calories, and they don't want to "counteract" that effect by taking in a lot of calories at the same time.
              This is a reasonable way to think, but it's mistaken, for more than one reason. First, research has shown that when people consume carbohydrate (such as the carbs in sports drinks) during exercise, they eat less during the remainder of the day. For example, at study conducted at Colorado State University found that when subjects consumed no carbohydrate during a workout, they ate 777 calories at their next meal. But when they took in 45 grams of carbs during a workout, they ate only 683 calories in their next meal. What's more, the subjects consumed fewer total calories—including workout carbs—during the day in which they exercised with carbs than they did during the day when they exercised without carbs
              More...from Competitor Magazine at:
              http://running.competitor.com/2011/09/nutrition/should-you-be-concerned-about-calories-in-sports-drinks_38871


              11. Fall 2011 Running Times Shoe Review:
              Everything you need to know about this year's shoe selection.
              With the minimalist movement now mainstream and many runners moving toward lighter, less controlling shoes to improve their form, the industry is responding with more models in the space between traditional, high-heeled stability shoes and barefoot. Within this class of shoe, three families are emerging: the "barefoot equivalents" that provide minimal cushioning and little-to-no heel lift; the free-flow models pioneered by the Nike Free that provide ample cushioning but no control; and the middle-ground shoes that provide a bit of heel lift , stability and cushioning but in a lighter, less controlling package than traditional shoes, a category formerly occupied only by racing flats and lightweight neutral trainers. These families are clearly illustrated in our pentagon graphs in the following reviews. Which type works for you depends upon the surfaces you run on, your stride tendencies and, largely, your personal preference in type of shoe "ride."
              We focus again on shoes that allow you to run fast and free, knowing that while some runners require more protection and prescription, a lot of Running Times readers, as competitive runners, will use light, efficient shoes for their training and racing. As the following selection shows, this is an exciting time to be a runner who appreciates such shoes, with more models than ever filling every need and desire, and more to come later in the year. While the future of minimalism is unclear, we plan to feast on the plenty of fast, fun shoes while it lasts.
              More...from Running Times at:
              http://www.runningtimes.com/Article.aspx?ArticleID=24089


              12. Sports nutrition: is dietary nitrate the key to enhanced endurance performance?
              Dietary nitrate can aid mental and physical performance for athletes.
              Over the past 30 years, fears over health and the environment have galvanised governments across Europe and the US to spend billions trying to eradicate nitrate from our drinking water. But, as Andrew Hamilton explains, recent research suggests that not only is dietary nitrate far from harmful, it could actually significantly aid mental and physical performance for athletes.
              It can be a topsy-turvy world sometimes. Just when you think you've got something sussed, along comes new research that turns everything upside down. Take nitrate in food and water for example. For the past three decades, there's been a concerted effort to reduce levels of dietary nitrates on a number of health grounds. These fears have centred around a number of particular health conditions, as well as a more general concern about long-term exposure to dietary nitrates and an increased risk of cancer. However, new findings on nitrate metabolism in the body look set completely reverse our previous thinking!
              More...from Peak Performance Online at:
              http://www.pponline.co.uk/encyc/sports-nutrition-is-dietary-nitrate-the-key-to-enhanced-endurance-performance-41930


              13. Power Your Run With Veggies:
              Dashing down the produce aisle, most runners regularly toss reliable vegetables into their cart: broccoli, an onion or two, a bunch of carrots, maybe a few tomatoes. Nothing really wrong with that, except that by passing up fennel, tomatillos, purple cauliflower, and other less common varieties, we're missing out on enjoying a full spectrum of nutrients — and some great new tastes.
              "As runners, we need to get over the fear of trying new vegetables," says Lisa Dorfman, M.S., R.D., a sports nutritionist and adjunct professor at the University of Miami. Each vegetable contains a different palette of nutrients: The wider the range of veggies you eat, the more types of nutrients your body gets.
              Grocery stores and farmers' markets feature a huge variety of vegetables this time of year. Not sure what you should try first? Many of our go-to veggies have relatives, which makes it easy to start taste-testing. Once you try these close cousins, you'll never have to rely on plain old broccoli again.
              More... From Active.com at:
              http://tinyurl.com/6aq36x4


              14. Sports Science Update: Cortisol And The Runner:
              A new study shows endurance athletes have chronically elevated cortisol levels. Should you be worried?
              Written by: Matt Fitzgerald
              Twenty years ago the average person did not know what cortisol was. Today cortisol is as familiar to most of us as other hormones such as insulin and testosterone. To say that the average person has a full and accurate understanding of cortisol's nature and functions in the human body would be a stretch, however.
              In the lay public, cortisol is known as a "stress hormone" that is bad for the body. While it is true that the body does release cortisol in response to various kinds of stress, it is important to recognize that our body's ability to respond to stress is critical to our health and survival. Even the improvements in physical fitness that we get through training are a form of stress response. Cortisol's effects on the body are fundamentally beneficial except when we are subjected to too much stress. Then it becomes too much of a good thing. But, of course, cortisol is not exceptional in this regard.
              More...from Competitor Magazine at:
              http://running.competitor.com/2011/10/sports-science-update/sports-science-update-cortisol-and-the-runner_39176


              15. Digest Briefs
              This Week in Running:
              10 Years Ago- Catherine Ndereba (KEN) lowered Naoko Takahashi's (JPN) new world marathon record set the
              previous week at Berlin GER, to 2:18:47. Elfenesh Alemu (ETH) and Kerryn McCann (AUS) were
              well back at 2:24:54 and 2:26:04 respectively. Benedict Kimondiu (KEN) won the men's race,
              leading a Kenyan 1-2-3 sweep. Kimondiu ran 2:08:52 and was closely followed by Paul Tergat
              (2:08:56) and Peter Githuka (2:09:00).
              20 Years Ago- Malcolm Norwood (AUS) won the Twin Cities (MN/USA) Marathon by two seconds over Robert
              Kempainen (USA), 2:12:10 to 2:12:12. Driss Dacha (MAR) came in 3rd at 2:13:03. Janis
              Klecker (USA) won the women's race by more than three minutes, coming in at 2:30:31.
              Marcia Narloch (BRA) and Lutsia Belyayeva (RUS) followed at 2:33:48 and 2:34:44 respectively.
              30 Years Ago- Kevin Ryan (NZL) won the Labatt's Toronto (ON/CAN) Marathon quite handily over Peter
              Quance (CAN), the two timed at 2:13:26.0 and 2:16:31.1 respectively. Terry Manners (NZL)
              was a distance 3rd at 2:20:54.7 and Gunter Mielke (GER) was 4th at 2:21:39.5. Jennifer
              White (USA) won the women's race in 2:41:04 with Susan Kainulainen (CAN) 2nd at 2:46:06.4.
              40 Years Ago- Nineteen-year old Jose Cortez (USA) won the All-Comer's (Eugene OR/USA) Marathon in
              2:21:38, besting Russ Pate (USA) in 2nd at 2:22:09. Ona Dobratz (USA) broke three hours
              to win the women's race in 2:59:40. Janet Heinonen (USA) and Londa Kingery (USA) were
              well back at 3:47:20 and 3:58:07 respectively.
              50 Years Ago- Alex Breckenridge (USA) won the second edition of the Road Runners Club (NJ/USA) Marathon
              in 2:49:40. This race is now known as the Atlantic City Marathon and is expected to hold
              its 52nd running later this month.
              60 Years Ago- Alain Mimoun (FRA) won the 10000m at the Mediterranean Games (EGY) with a time of 31:07.9.
              70 Years Ago- Ion Baboie (ROM) won the Romanian marathon title with a 2:55:55.
              80 Years Ago- Ernest Jolly (AUS) won the Victorian State Championship (AUS) Marathon in 3:02:33.5.
              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)

              October 7, 2011:
              Ragnar Relay Pennsylvania - Lancaster, PA

              October 8, 2011:
              Ford Ironman World Championship - Kona, Hawaii

              Kids Running America 1 Mile - Denver, CO

              Trinity Trot CALF - Fort Worth, TX

              XTERRA Marathon of Trail Races - Colorado Springs, CO

              October 9, 2011:
              Army Ten-Miler - Washington, DC

              Bank of America Chicago Marathon - Chicago, IL

              Columbia Muddy Buddy - San Jose, CA

              GoodLife Fitness Victoria Marathon - Victoria, BC

              Healing in Heels Dash for Breast Cancer, Annapolis, MD

              Long Beach ICB Marathon - Long Beach, CA

              NYRR Half-Marathon Grand Prix - Staten Island, NY

              Ottawa Fall Colours Marathon - Cumberland, ON

              (40th) Portland Marathon - Portland, OR

              Run Wild for Autism 5K - Baltimore, MD

              Sports Authority Rock 'n' Roll Denver Marathon & 1/2 - CO

              Tyler Rose Marathon, Half & 5K - Tyler, TX

              October 10, 2011:
              35th Tufts Health Plan 10K for Women - Boston, MA
              USA Women's Championship / USA Running Circuit finale


              November 5, 2011
              Savannah Rock 'n' Roll Marathon - GA
              http://runrocknroll.competitor.com/savannah

              June 23, 2012
              Emilie's Run - Ottawa, ON
              http://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
              mailto:kparker@...
              613-746-4053
              http://www.OACRacingTeam.com
              http://www.EmiliesRun.com

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