Runner's and Triathlete's Web Digest - September 7, 2012
- 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.
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.
The 2013 race will be run on June 22nd.
Sports 4 is providing cash prizing as follows:
First Overall $1000, Second Overall $750, Third Overall $550, Fourth Overall $400, Fifth Overall $300
First Masters (40 & over*) $500
There are cash prizes for the following:
New Race Record: $1000, New Masters (40 & over*) Record: $500, New 5 Year Age Category Age : $100
*age as of Dec 31, 2013
For more on the race visit the website
2. Road Runner Sports, the world's largest running store at:
3. Toronto Waterfront Marathon, date October 14, 2012
The fastest men's and women's marathon on Canadian soil!
4. Goodlife Fitness Toronto Marathon - ~Online Registration is Now Open~
Next year's race will be run on Sunday May 5, 2013
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:
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
8. Canadian Running Magazine: Subscribe at:
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
The Runner's Web is a member of Running USA, The National Professional
Organization for the Running Industry.
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS
THE STRETCHING HANDBOOK
The Stretching Handbook has gained a reputation as one of the most user friendly publications on stretching, flexibility and sports
injury prevention. It's been endorsed by some of the biggest names in the health and fitness industry, and received rave reviews and
testimonials from hundreds of satisfied customers worldwide.
And now there's the perfect companion to The Stretching Handbook: The Stretching DVD! There's over 100 minutes of individual
stretching exercises for every major muscle group in your body, and customized routines for the Upper Body, the Lower Body and the
Neck, Back & Core.
Visit the site at: http://www.thestretchinghandbook.com/cmd.php?af=245575
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:
* 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:
* Peak Performance Online Peak Performance is a subscription-only newsletter for athletes, featuring the latest research from the
sports science world. We cover the whole range of sports, from running and rowing to cycling and swimming, and each issue is packed
full of exclusive information for anyone who's serious about sport. It's published 16 times a year, including four special reports,
by Electric Word plc. Peak Performance is not available in the shops - only our subscribers are able to access the valuable
information we publish.
Check out our article archive from Peak Performance Online at:
Visit the PPO site at: Peak Performance Online:
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. Finding Your Ideal Running Form
2. Are You Running Enough?
3. VO2max - The monthly newsletter of RunCoachJason.com
4. Severe Diet Doesn't Prolong Life, at Least in Monkeys
5. Midlife Fitness Staves Off Chronic Disease at End of Life
6. Marathon Running Could Trigger Pulmonary Edema Development in the Lungs
7. ATU: Increase Functional Threshold Power (FTP) This Offseason
8. Eat to Build Lean Muscles
9. Dr. Gabe Mirkin's Fitness and Health e-Zine
10. Should You Run Through Discomfort or Pain?
11. Overtraining - Learn how to identify Overtraining Syndrome
12. Who Will I Disappoint?
Choosing which story you get to tell.
13. Ten Self-Myofascial Release Exercises for Runners
14. The Benefits of Middle-Age Fitness
15. This Week in Running
THIS WEEK'S POLL:
Which of the following have your purchased ONLINE in the past year?
Heart Rate Monitor
Speed/Distance or GPS Watch
Sports Drinks, Bars, Gels, etc
Vote in the poll at:
PREVIOUS POLL RESULTS:
A real runner is....
Answers Percent Votes
1 Somebody that runs 9% 22
2 Somebody that runs regularly 34% 80
3 Somebody that runs races 23% 54
4 Somebody that runs marathons 14% 33
5 Somebody that runs marathons in under three hours 19% 44
Total Votes: 233
You can access the poll from our FrontPage (http://www.runnersweb.com) as well as checking the results of previous polls.
Our Photo Slideshow is updated on a random basis. Check it out from our FrontPage.
FIVE STAR SITE OF THE MONTH: Run.com.
Run.com is the most complete running site ever...full of the best products, articles, tips and tools that any runner needs. You've
never been on a run like this before! Run.com follows the mantra of LEARN. SHOP. RUN. and is your one simple stop on the web for all
things running. We have the products and articles to motivate, inspire and support every runner from Ironman triathlete to couch
potato. Born from a partnership with the 18 local Running Company Stores, Run.com takes the in-store runner's experience to the next
level. Not only can you find the products that you know and love and the newest gear on the market, but you can also find all of the
advice, information and resources you need to run your best.
Visit the site at:
BOOK/VIDEO/MOVIE OF THE MONTH: Developing Endurance
By Ben Reuter
Runners, cyclists, swimmers, rowers, triathletes, and ultradistance athletes must sustain performance at a high level to come out on
top. Developing Endurance shows how to achieve optimal stamina to race your best through science-based aerobic, anaerobic, and
Written by 11 top experts in the National Strength and Conditioning Association, the top sport conditioning organization in the
world, this guide provides both the background information and the exercises, drills, workouts, and programs for ultimate results.
For more information or to buy the book visit:
For more publications on running and triathlon visit:
THIS WEEK'S FEATURES:
1. Finding Your Ideal Running Form:
Can people become better, more efficient runners on their own, merely by running?
That question, seemingly so innocuous, is remarkably divisive at the moment, with running experts on one side suggesting that
runners should be taught a specific, idealized running form, while opponents counter that the best way to run is whatever way feels
right to you.
Little published science, however, has been available on the subject of whether runners need technical instruction or naturally
intuit the skill. Now a timely new study suggests that new runners eventually settle into better running form - just by running
For the study, which will be published in the September issue of the journal Medicine & Science in Sports & Exercise, researchers
with the Bioenergetics and Human Performance Research Group at the University of Exeter in England turned to a group of adult women
who'd recently joined a running group.
The group's members were planning to embark on a 10-week, self-paced running program, with a half marathon race as the incentive at
the program's conclusion, for those who wished to compete.
All of the women who agreed to be studied were healthy, in their 20s or 30s, of normal weight, and completely new to the sport of
More...from the NY Times at:
2. Are You Running Enough?
As the great Arthur Lydiard said, "Miles make champions."
According to the 2011 National Runner Survey, the average competitive runner runs 34 miles a week. Is that enough? Well, that
depends. But let me answer the question this way: If 10 randomly selected competitive runners were brought to me to discuss their
goals and receive my advice, I would probably advise nine of them to run more.
Running more is the surest and most potent means to improve as a runner. The only other way is to run faster. Running faster is
effective too, but its power is more limited. Running faster certainly yields improvement quickly, but it has less long-term
potential to improve running performance than running more.
An analogy helps explain why. There are two ways to improve your standard of living. You can make each dollar you earn stretch
further-for example, by finding a store where you can buy two apples for every dollar instead of just the one you get at the place
where you currently shop. That's one way. The other way is to make more money. Now, which of these two options has more power to
improve your standard of living? Without a doubt stretching dollars can yield improvements more quickly. You see results almost
immediately. But you can only buy so many apples for a dollar. Increasing your income will take more time, but there's almost no
limit (theoretically) to how much money you could make, so the ultimate potential to improve your standard of living in this way is
More...from Competitor Magazine at:
3. VO2max - The monthly newsletter of RunCoachJason.com:
There are a number of lightning-fast steps that occur for muscles to contract and produce force, all starting with the central
nervous system, including the transmission of a signal to a motor neuron, the release of a neurotransmitter (acetylcholine) at the
neuromuscular junction, the depolarization of the muscle, the propagation of an action potential deep inside the muscle, the release
of calcium ions from the muscle's sarcoplasmic reticulum, the interaction between contractile proteins (actin and myosin), and the
hydrolysis of ATP for muscle contraction. To run fast, the central nervous system has to increase the number of motor units
recruited and increase the frequency of stimulation of the motor units. Thus, running fast is a strong stimulus for the central
nervous system. While most of a distance runner's training is cardiovascular and metabolic in nature, sometimes you have to focus
on the neuromuscular aspect of performance.
Strides are one of the things you can do to focus on the neuromuscular aspect. Strides are 10- to 25-second (50 to 150 meters)
controlled sprints. The purpose of strides is largely neuromuscular: to increase stride rate by recruiting fast-twitch motor units
(muscle fibers), which increases speed and, more importantly, to increase stride length by increasing joint mobility (especially at
the hip) and increasing leg muscle power, causing a greater propulsive thrust. The short bursts of speed also improve your
coordination and running form.
Strides, like other neuromuscular and technique work, should be performed at the beginning of the training session (after a warm-up)
or after an easy run, when you're still fresh. Strides for a distance runner are analogous to starting block drills or plyometrics
for a sprinter or hurdle drills for a hurdler. It's about making fast movements efficient. Thus, doing strides after an interval
workout that causes a large amount of fatigue defeats the purpose of the strides. When you're fatigued, stride length naturally
decreases. Any neuromuscular or power training requires greater recovery than endurance or metabolic training; thus, you should
take full recovery between strides. Taking only a few seconds of recovery between strides introduces a metabolic demand. Making
strides too long also introduces a metabolic demand, so strides should not be longer than about 25 seconds, otherwise you will start
to cause acidosis.
When running strides, aim for a fast, smooth feeling. Don't press to go fast-they should not feel like intervals. Rather, relax and
focus on moving your legs quickly through the running cycle to increase stride rate, and (more importantly) extending your legs
behind you from the hip to increase stride length. Take as much time as you need between each one to feel recovered. Try to do
strides on the track; if you can't get to the track, find a flat stretch of road or other firm footing.
Want to know more about organizing the components of your training program? My popular DVD -- Chasing Mercury, Battling Hercules:
Getting Fitter and Stronger with Periodization Training -- provides an overview of training theory, reviews research findings,
discusses the use of training cycles, and provides examples of how to properly organize all of the components of training. To order
a DVD, go to http://www.runcoachjason.com/merchandise .
** From my book, Running a Marathon For Dummies, available for pre-order at Amazon.com or at
When it comes to running a marathon, there's more than one way to train. However, there are ways to train and then there are smart
ways to train. Training must be systematic and progressive.
Systematic means that the training isn't arbitrary, with a smattering of workouts here and there; that it doesn't include abrupt
changes in mileage or intensity; and that each cycle of training builds on what came before so that the entire program is seamless.
Progressive means that the training stress increases over time - the weekly mileage gets higher, the long runs get longer, and the
workouts get faster. I've seen many runners run the same five-mile route day after day. Humans, and especially runners, are
creatures of habit. They do the same thing over and over again, and, while they may not always expect a different result, they
certainly hope for one. To improve your fitness and performance, your training must be progressive.
Because the marathon is aerobic - that is, the activity requires that your muscles use oxygen - your training should focus on your
body's ability to use more oxygen. For most people, the key is the weekly mileage and long runs. Unless you're an advanced runner
with years of running behind you, your marathon training program shouldn't include a lot of interval training. Initially, your main
focus is to become as aerobically developed as possible to improve your endurance.
As an experienced runner who wants to get better, your training matures, growing from a basic outline of mileage and long runs to
more mileage, tempo runs that train you to hold a faster aerobic pace, and interval training to boost your speed. You progress from
higher volume and lower intensity to lower volume and higher intensity, although you must always pay attention to the volume of
training given the importance of mileage for the marathon. If this sounds complicated, you're right, it is. Even if you've run a
marathon before, it can be daunting.
As you train for your marathon, take a few risks, and gain strength and momentum from your running to help you see those risks
through. Remember that while there may be a chance of failing, people take risks because the chance of failing makes success taste
Want more? Running a Marathon For Dummies will be released in November. Pre-order a signed copy at
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright 2012 Jason Karp All Rights Reserved - http://www.runcoachjason.com
4. Severe Diet Doesn't Prolong Life, at Least in Monkeys:
For 25 years, the rhesus monkeys were kept semi-starved, lean and hungry. The males' weights were so low they were the equivalent of
a 6-foot-tall man who tipped the scales at just 120 to 133 pounds. The hope was that if the monkeys lived longer, healthier lives by
eating a lot less, then maybe people, their evolutionary cousins, would, too. Some scientists, anticipating such benefits, began
severely restricting their own diets.
The results of this major, long-awaited study, which began in 1987, are finally in. But it did not bring the vindication calorie
restriction enthusiasts had anticipated. It turns out the skinny monkeys did not live any longer than those kept at more normal
weights. Some lab test results improved, but only in monkeys put on the diet when they were old. The causes of death - cancer, heart
disease - were the same in both the underfed and the normally fed monkeys.
More...from the NY Times at:
5. Midlife Fitness Staves Off Chronic Disease at End of Life:
Being physically fit during your 30s, 40s, and 50s not only helps extend lifespan, but it also increases the chances of aging
healthily, free from chronic illness, investigators at UT Southwestern Medical Center and The Cooper Institute have found.
For decades, research has shown that higher cardiorespiratory fitness levels lessen the risk of death, but it previously had been
unknown just how much fitness might affect the burden of chronic disease in the most senior years -- a concept known as morbidity
"We've determined that being fit is not just delaying the inevitable, but it is actually lowering the onset of chronic disease in
the final years of life," said Dr. Jarett Berry, assistant professor of internal medicine and senior author of the study available
online in the Archives of Internal Medicine.
More...from Science Daily at:
6. Marathon Running Could Trigger Pulmonary Edema Development in the Lungs:
A new study has found evidence that marathon running could trigger pulmonary edema, where fluid builds up in the lungs.
The study will be presented Monday (Sept. 3, 2012) at the European Respiratory Society's Annual Congress in Vienna.
Despite mounting evidence of the link between strenuous exercise and pulmonary edema, experts still debate whether the two factors
are linked. Researchers from the United States and Italy aimed to investigate the link by assessing whether running a marathon
triggers pulmonary edema which causes breathlessness, severe cough and even heart attacks or respiratory failure in serious cases.
More...from Science Daily at:
7. ATU: Increase Functional Threshold Power (FTP) This Offseason:
Lucho joins to answer your questions on whether a guy should enter an women's half marathon, doing a 60k and marathon on
back-to-back days, pacing for downhill portions of a marathon, workouts to increase FTP on the bike (as well as how to find FTP,
measuring progress, how it applies to running, LT relationship, etc.), bonking on bricks, HR or pace for interval work, more
speedwork but slower race/TT times, and more.
Listen to the podcast at Endurance Planet at:
8. Eat to Build Lean Muscles:
Increase lean muscle mass and you'll perform, look and feel better. Why? More strength means more joint stability, stronger bones
and ligaments, and increased calorie burn-even during rest-because muscle burns more calories than fat.
We're not talking about putting on 10 pounds of muscle-that amount of extra bulk could impede performance in endurance athletes.
Rather, improve your body composition by shedding excess body fat and adding lean muscle, and you'll become a better and, most
likely, lighter athlete. This plan requires a mental shift in how you view and approach weight loss-simply slashing calories won't
get you there.
More...from Active.com at:
9. Dr. Gabe Mirkin's Fitness and Health e-Zine:
** Use Muscle Soreness to Gauge Your Training
If your muscles don't feel sore on the days after your hardest workouts, you are not training properly. You have to damage your
muscles to make them stronger, and muscle soreness is a sign of muscle damage. When muscle fibers heal, they are stronger than they
were before that workout. Muscle damage is necessary for muscle growth and increased strength. CAUTION: People with blocked
arteries leading to their hearts can suffer heart attacks from intense exercise. Intense exercise is for people who do not have
heart problems, known or unknown.
DELAYED ONSET MUSCLE SORENESS: When you exercise very intensely, your muscles will feel sore 8 to 24 hours after you finish. This
is called Delayed Onset Muscle Soreness (DOMS) and is caused by damage to the muscle fibers themselves.
HOW YOU MAKE MUSCLES STRONGER: Every muscle is made of many individual fibers just as a rope is composed of many threads. Each
fiber is made of a series of blocks bound end-to-end to each other in a long chain. Each block contains protein chains, called
actin and myosin, which move along each other to cause a muscle to lengthen. To make a muscle larger and stronger, you have to
apply enough force to damage the actin and myosin. Then when the fibers heal, they become larger and stronger.
DIFFERENCE BETWEEN DOMS AFTER EXERCISE AND BURNING DURING EXERCISE: Muscle damage is the cause of DOMS. However, a buildup of
lactic acid is the cause of muscle burning DURING intense exercise. When you exercise so intensely that you can't get all the
oxygen that your muscles need, lactic acid starts to accumulate in muscles. This causes the muscles to become acidic and it is the
acidity that cause the burning. As soon as you slow down, you catch up on your oxygen debt, the lactic acid levels are reduced, and
the muscles become less acidic and burning disappears.
HOW TO TELL YOU ARE DAMAGING MUSCLES TO MAKE THEM STRONGER: When you exercise for a long time, your muscles start to burn and feel
sore, which forces you to slow down. You call this fatigue and tiredness, but muscle fatigue is caused by damage to the muscle
itself (Medicine & Science in Sports & Exercise, July 2005). This also explains why exercising long and hard enough to feel the burn
for an extended period leaves your muscles sore for one or more days afterwards. Athletes eventually learn that they have to have
this next-day soreness to improve for competition.
RUNNING IS HARDER ON YOUR MUSCLES THAN CYCLING: Running is much more fatiguing than cycling. When you run, your heel hits the
ground and stops your leg from moving. This sudden stopping with each foot strike stretches your contracting muscles and tears them
to cause a lot of muscle damage. It's called eccentric contractions of muscle and occurs with far less force in cycling. You pedal
with a smooth rotary motion and do not stop suddenly. The eccentric contractions during running cause a high degree of muscle
injuries, limit how far a person can run fast, and require far more rest days or easy days than cyclists need in their training
WHY LONG-DISTANCE CYCLISTS NEED STRENGTH: Since muscle fatigue during endurance competitions is caused by muscle damage, anything
that strengthens muscles will improve performance in endurance events. The only way to make a muscle stronger is to damage the
muscle with hard exercise, feel sore on the next day, exercise more easily on as many days as it takes for the soreness to go away,
and then exercise vigorously again. Athletes in competitive sports must exercise at a reduced intensity on the days that their
muscles feel sore. This makes muscles more fibrous and resistant to injury so that muscles can withstand greater forces when
athletes exercise on their hard days.
WORKOUTS TO CAUSE MUSCLE DAMAGE: You take an intense workout in which you feel burning most of that workout. You can do:
* sustained rides in which you go in and out of muscle burning continuously for the entire ride, or you can do
* a type of interval training in which you stay in the burn for a specific time, rest, and then go back into the burn.
If your present program does not cause muscle soreness on the day after an intense workout at least two to three times a week, you
will not ride as fast as you should for competition.
WEEKLY PROGRAM OF STRESS AND RECOVER: If you try to do intense workouts every day, expect to become injured. On the other hand, if
you do not feel next-day muscle soreness on, at least, some of your workouts, your workouts are not intense enough for maximum
improvement. Of course you do not exercise at maximum intensity when your muscles feel sore. That only increases your risk for
injury and also prevents you from exercising at near maximum on the next day.
Therefore, do the very intense workouts one to three times a week. The other days should be at an intensity low enough so that it
will not interfere with your one to three
days/week of very intense exercises.
EXAMPLES OF TRAINING SCHEDULES: You can set up your program so that Tuesdays, Thursdays, and Saturdays are your hard days, and the
other four days are for recovery. Here is a sample schedule for a cyclist.
* TUESDAYS: SHORT INTERVALS. Go out for a long ride of 20 to 70 miles, and in the middle of the ride, do multiple repetitions of
short intervals with each burst taking less than 30 seconds, followed by about 90 seconds to recover. You do not build up
significant amounts of lactic acid in 30 seconds, so you can do many repetitions of these short intervals.
* THURSDAYS: LONG INTERVALS. Go out for 20 to 70 miles and in the middle of the ride do all-out intervals of two minutes each.
Since you will build up tremendous amounts of lactic acid and cause considerable muscle soreness, you cannot do many repetitions of
these long intervals. You may be able to do only two repetitions during your ride. Highly-conditioned bicycle racers can do longer
intervals and many more repetitions during the workout.
* SATURDAYS: INTENSE LONG RIDE OR RACE. This is an extended intense workout and you push the pace all the way. You can spend your
entire ride pushing on the pedals as hard as you can until your muscles start to burn, immediately lowering the pressure on the
pedals until the burn goes away, and then immediately going back into maximum effort. Some racers are better off limiting the time
that they ride in pace lines, because pace lines slow them down and interfere with the workout. Your sustained ride can be from 20
to more than 100 miles, depending on your level of conditioning.
* THE OTHER DAYS - RECOVERY: Go out and ride at a comfortable pace and go as far as you want, as long as it does not interfere with
your next-day intense workout. If you cannot come back for your Tuesday, Thursday and Saturday training days, you have probably
gone too long or too fast on your recovery day.
From Dr Gabe Mirkin at:
10. Should You Run Through Discomfort or Pain?
This is a question Bennett frequently hears from coaching clients. Discomfort, aches and pains during training can be expected.
When to run through and when to stop running? When is the ache or pain a red stop light?
During a workout, it's OK to run through an occasional muscular twinge. If the twinge persists, worsens or forces you to alter your
gait, your body telling you "this way more stress and strain than I can handle". Cut your workout short and head home. Ice the
affected area several times daily for the first 48 hours. See Icing - No Muss No Fuss for tips on icing.
Muscle soreness for 48-72 hours after a hard or long run is a normal part of adapting to training, but should not be ignored. Do
not attempt another run until the soreness disappears. Rest or cross-train instead. Research has shown that easy running does not
speed up healing. Treat muscle soreness that lasts more than 72 hours and cut back on training.
More...from the IAWR at:
11. Overtraining - Learn how to identify Overtraining Syndrome:
Use the Quick-Reference Symptoms List below to identify overtraining and stop it before it's too late.
Do you know the difference between being just a little tired or on a down-cycle, and being legitimately run down or over tired?
It's important to be able to tell the difference if you want to stay injury free. Nothing will put a stop to your fitness goals more
quickly than not being able to recognise when you're legitimately run down and over tired.
One of the biggest challenges to achieving your fitness goals is consistency. If you're repeatedly getting sick, run down and
overtrained it becomes very difficult to stay injury free. So, how do you keep the consistency of regular exercise, without over
doing it and becoming sick or injured?
Amateur and professional athletes alike are constantly battling with the problem of overtraining. Being able to juggle just the
right amount of training, with enough sleep and rest, and the perfect nutritional diet is not an easy act to master. Throw in a
career and a family and it becomes near impossible.
More...from the Stretching Handbook at:
12. Who Will I Disappoint?
Choosing which story you get to tell.
You would think by now I'd know to expect it, but you'd be wrong. The nagging conversation that takes place in my head in the later
stages of a race occurs each time as if it had never happened before. Oh right, I think. I know how this goes. But each time, this
debate, this discussion with myself, surprises me. It never feels like a rerun.
It goes like this: Who are you trying to impress? Or, more precisely, Who are you afraid of disappointing? When I get to the part in
the race where it starts to feel hard, when I want to give up, I talk to myself. Often I'll get to a point where, if this were a
real conversation with a real other person, I'd be so annoyed and frustrated I'd leave the room.
Maybe there are people who are truly self-motivated, who don't need attention and praise. That's noble. I am made of weaker stuff. I
care what others think about me; I care about how I will tell the story when I have to say, out loud, how things went. For me, shame
is a useful motivator. I like to trumpet my successes because it helps me to hear not that I'm better than people think I am, but
better than I believe I am; I hate to admit defeat or to recap a bad performance because it plays into my self-doubt. I try to
restrain from the Woulda, Coulda, Shoulda refrain but it's hard not to make excuses and stick to Didn't.
More...from Running Times at:
13. Ten Self-Myofascial Release Exercises for Runners:
Runners should complete self-myofascial release using a foam roller or lacrosse ball to keep their structural integrity intact.
Massaging overactive soft tissue will reduce any inflammation in your muscles and fascial system, or the sheath that surrounds your
Spend 5 to 10 minutes before your run, then 5 to 10 minutes after your run executing the following exercises three to four times a
week for 30 seconds to 2 minutes per area.
More...from Active.com at:
14. The Benefits of Middle-Age Fitness:
Americans are living longer, with our average life expectancy now surpassing 78 years, up from less than 74 years in 1980. But we
are not necessarily living better. The incidence of a variety of chronic diseases, like diabetes, cancer and heart disease, has also
been growing dramatically, particularly among people who are not yet elderly.
The convergence of those two developments has led to what some researchers have identified as a "lengthening of morbidity." That
means we are spending more years living with chronic disease and ill health - not the outcome that most of us would hope for from a
prolonged life span.
But a notable new study published last week in Archives of Internal Medicine suggests that a little advance planning could change
that prospect. Being or becoming fit in middle age, the study found, even if you haven't previously bothered with exercise, appears
to reshape the landscape of aging.
More...from the NY Times at:
15. This Week in Running:
10 Years Ago- Ronald Mogaka (KEN) won the Park Forest Scenic (IL/USA) 10M by nearly a full minute
over Patrick Nthiwa (KEN), 47:06 to 48:02. Kenyans accounted for the first ten places.
Teresa Wanjiku (KEN) led five Kenyans in the women's race with a 55:02. Agnes
Ngunjiri was 2nd. This race dropped prize money five years later and the following
year cut back to a 5 mile and now is just a local road race.
20 Years Ago- Sergio Jimenez (MEX) won the City of San Francisco (CA/USA) Marathon over Driss Dacha
(MAR), 2:16:44 to 2:17:30. Nivaldo Filho (BRA) was 3rd at 2:17:38. Irina Bogacheva
(KGZ) won the women's race over Laura deWald (USA), 2:36:54 to 2:40:27. Sharlet
Gilbert was 3rd at 2:42:06. Bogacheva logged 72 sub-2:50 marathons during her
career (see list below). This is another race that dropped prize money and saw
winning times and fields decline.
30 Years Ago- Timothy Johnson (ENG) won the 15th running of the Two Bridges (SCO) 36M with Martin
Daykin (ENG) not far behind, 3:28:36 to 3:29:08. American Charlie Trayer was 4th a
3:38:18. This race made it to 38 runnings before succumbing to urbanization.
40 Years Ago- Lasse Viren (FIN) won the Olympic (GER) gold medal in the 10000m Emile Puttemans (BEL),
27:38.35 to 27:39.58. Miruts Yifter (ETH) got the bronze medal at 27:40.96. Mariano
Haro (ESP) was 4th (27:48.14) and marathon gold medalist-to-be Frank Shorter (USA)
was 5th at 27:51.32. Long-time London Marathon race director Dave Bedford (ENG) was
6th at 28:05.44. Viren would collect another gold in the 10000m a week later.
50 Years Ago- Bill Silverburg (USA) won the 3rd edition of the Heart of America (MO/USA) Marathon
in 3:09:36. This race celebrated its 53rd running this year.
60 Years Ago- Aleksandr Anufriyev (RUS) won the Soviet 10000m championships in 29:59.6.
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
September 7, 2012:
(Inaugural) Ragnar Relay Colorado - Aspen, CO
CBCSports.ca Live Streaming
2:00 PM Championship Track and Field - Diamond League Brussels
September 8, 2012:
Subaru Banff Triathlon - AB
September 9, 2012:
Atlanta Eikiden Team Relay - Atlanta, GA
Bronx 10 Mile - Bronx, NY
Nation's Triathlon - Washington, DC
June 22, 2013
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women
For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events at:
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Have a good week of training and/or racing.
The Running and Triathlon Resource Portal
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