TriFusion Newsletter - May '09

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May 2009

Social Time: Come join in the fun @ North

Bowl on Friday, May 29th from 7-9 pm for Tri Fusion’s Night Out!

RR: Bloomsday,

page 5

BoD, Sponsors, Calendars,

page 12

Running Technique,

page 7

The Natural Anti-Inflammatory Drugby Barry Sears, Ph.D.

To be a triathlete often means that inflammation is your constant companion due to over-training. As a result, the use of anti-inflammatory drugs (Aspirin, Motrin, and Aleve) is exceptionally common. These drugs reduce inflammation by inhibiting pro-inflammatory hormones known as eicosanoids.

Unfortunately, they also inhibit the formation of anti-inflammatory eicosanoids which results in the collateral damage that comes with long-term use. Even in short-term use in ultra marathoners, it was demonstrated that taking anti-inflammatory drugs prior to and during a race actually produced more oxidative stress (1) and inflammation without improving the muscle damage and soreness in a matched group of runners who were not taking any such drugs (2).

So what is a triathlete to do, simply live with constant pain?

Actually it turns out that following an anti-inflammatory diet will dramatically reduce the need for such anti-inflammatory drugs.An anti-inflammatory diet is one that reduces the production of arachidonic acid (AA).

AA is the molecular building block for the pro-inflammatory eicosanoids. Reduce AA by the diet and you automatically reduce inflammation induced by training.

The foundation of an anti-inflammatory diet is one that is based on a diet rich in fruits and vegetables. The reason is that the color found in fruits and vegetables is a result of compounds known as polyphenols. Polyphenols not only act as anti-oxidants to reduce oxidative stress (i.e. free radicals), but they also have anti-inflammatory properties as they inhibit the same enzymes that are blocked by anti-inflammatory drugs. Now combine the consumption of fruits and vegetables with adequate intake of protein and high levels of omega-3 fatty acids, and you have a true “drug” that not only reduces inflammation, but improves performance.

1) McAnulty SR, Owens JT, McAnulty LS, Nieman DC, Morrow JD, Dumke CL, Milne GL. Ibuprofen use during extreme exercise: effects on oxidative stress and PGE2. Med Sci Sports Exerc. 2007 Jul;39(7):1075-9.2) Nieman DC, Henson DA, Dumke CL, Oley K, McAnulty SR, Davis JM, Murphy EA, Utter AC, Lind RH, McAnulty LS, Morrow JD. Ibuprofen use, endotoxemia, inflammation, and plasma cytokines during ultramarathon competition. Brain Behav Immun. 2006 Nov;20(6):578-84.

Biking: To Sit or To Stand?,

page 6

Question

Yourself,

pages 3-4

Running

Shoe Guide,

page 8-10

Aging & Performance,

page 2

Fresh Recipe,

page 11

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Aging and Performance

from Joe Friel’s blog

When I was in college 40-some years ago the track coach had all the runners do the same workout every day. It was a killer. What I would today call “anaerobic endurance” training. After we warmed up he would blow his whistle and all of us would report to the start line on the cinder track. We knew what was next. He’d blow his whistle again and we’d take off running 440 yards (1 lap) as fast as we could go. As we crossed the finish line he’d call out our times from his handheld stopwatch.

We’d all stand there with our hands on our knees panting while he told us how slow we were and that we needed to get faster. Then, when he felt like it, he’d blow the whistle again and off we’d go on the second interval. This could go on for 6 or 10 or 15 of these. Whatever he felt like having us do that day. There was never any talk about pacing, how long the recoveries would be, or how many we were going to do. When people started throwing up the workout usually ended. So I came to call this Intervals Til You Puke. It was a killer workout and wasn’t any fun. I didn't run again for 11 years after I graduated because of this workout. And we’d do this four or five times a week. The only break would be the day before a track meet, and, of course, on the weekends. Nobody trained on the weekends back then. And this sort of “training” (I use the word loosely) went on for the entire track season.

At age 20 I could bounce back and do this workout day, after day, after day. Now I might be able to occasionally do two of these sessions in a week. One is more likely. I simply couldn't spring back. There’s no question that aging impacts recovery. And, of course, recovery has to do with performance. The faster one recovers, the more challenging workouts that can be done in a given period of time. The harder the training is, the greater the resulting performance.

What we find in the real world of sport is that as we get older performance drops. There is a steady decline from one’s mid-30s through the seventh decade of life. Then at about age 70 there is a rapid decline in performance. This is evident when looking at age group bests in marathon running. And it appears to happen in a wide range of endurance sports.

Again, there is very little in the way of scientific research to support this, but there was one such study of swimmers that came out of the University of Colorado a few years ago. This research showed exactly what I described above: A steady decline in performance until age 70 when there was a significantly greater decrement.

Why does this happen and what can be done about it? There is very little research on aging athletes. That will change in the next few years, I’m certain, since the Baby Boomers are now becoming seniors in large numbers.

The only studies I can find on the topic of recovery in aging athletes come out of Australia.

Both used the same data gathered from nine athletes averaging 24 years of age and nine athletes averaging 45 years. They each did three, 30-minute, cycling time trials on three subsequent days. Their performances were measured and they recorded subjective perceptions of muscle soreness, fatigue and recovery before each time trial. Interestingly, there was no difference in performance declines between the younger and older groups over the three-day period. However, the older athletes reported significantly more soreness and fatigue, and lower levels of recovery compared with the younger riders. I suspect that had they gone beyond three days of hard workouts they would have soon found a performance decline in the older athletes before it showed up in the younger ones. And had they used even older athletes they may have seen performance declines within three days. But that is just conjecture on my part.

Again, with limited research on the topic there is not much to go on when trying to determine a cause. A study of aging rats found that protein synthesis in type I muscle set them apart from young rats who recovered much more quickly from consecutive days of endurance exercise. A review of the limited literature on the topic confirmed this conclusion about protein in humans.

So what does all of this mean for you as an aging athlete? Should you be eating more protein as you get older? The answer to that question is not certain. I know of only one study that found taking in protein soon after exercise stimulated protein synthesis in aging subjects. It might help.

Most of the research relative to eating protein has to do with moderately active or inactive, older subjects needing to maintain muscle mass rather than recover from highly stressful workouts. This may have little or nothing to do with an athlete’s need for protein but is more food for thought.

The real key for aging endurance athletes is frequent recovery time. All athletes need down time on a regular basis. Older athletes simply need it more often than their younger counterparts. I’ve found that most of the 50-and-older athletes I’ve coached over the years need two to three days of easy training following a highly stressful workout. A young athlete may do two of these sessions back to back and then require only one or two days to fully recover. But not the older athlete. How great the stress is that triggers this long recovery block is an individual matter. Every athlete should have a good idea of what different types of workouts demand in the way of recovery.

In the same manner, all athletes need extended recovery periods every few weeks during periods of heavy training. Younger athletes can go perhaps three to five weeks before needing to take a break for three to five days. For the 50-plus athlete it is seldom more than two weeks before down time is necessary in order to prevent over-training. Extending the period of heavy training beyond this or skipping these rest blocks is likely to result in unrelenting fatigue and greatly reduced performance.

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A Question for You Triathletes: Why Do You “Really” Do Triathlons?by Ben Greenfield, MS, CPT, CSCS, CISSNPresident of Pacific Elite Fitness,Director of Sports Performance,Champions Sports Medicine

I am going to be frank with you. In return, I ask you to be frank with me.

I have been in the triathlon world, teaching triathlon classes and clinics, coaching triathletes from all ages and abilities, eating and selling triathlon nutrition products and doing triathlons myself for more than five years, so

I’ve asked (literally) thousands of endurance athletes about why they do this sport.

So my radar is fully dialed in to sniff out any "cookie-cutter" answers. Be completely honest. Ready? What motivates you to do triathlons? Why in the world do you bother riding your bike for 2 or 3 or 4 hours? Why would any person bother going to a pool and swimming back and forth in the middle of the day?

If you said anything to the extent of improve my blood pressure relieve stress, or set a good example, I’m not buying it. I call these logical motivators. There is nothing wrong with those motivators and I agree they are excellent benefits - but let’s get real. I asked you to be frank with me. You don’t swim, bike and run multiple hours a week for the sole purpose of improving your health profile.

You do triathlons for emotional and irrational wants and fears. You do triathlons so you can prove something to yourself. What is your worth? Do you have what it takes? Can you conquer your personal Mt. Everest? Can you show everybody who was better at you in sports growing up that you're just as good, maybe better?

You do triathlons to prove something to other people. I am really that good, that fit, that motivated, that focused. If my neighbor did it, I can do. I'm better than them. I'll beat them this year.

You do triathlons because you did just one, this one time, and then you got sucked into the vortex and you had to keep coming back and trying to beat your performance from the previous year. In other words, you want to prove to yourself that your body is getting better, not worse.

You do triathlons because all your friends are doing it and who will provide your social support if it's not the triathlon club? You do triathlons because running is boring and you don't have that kind of attention span. Dare I say, some of you do triathlons because you want to look good naked?

What are some types of irrational and emotional motivators for triathlon? Here are some examples:

• Being able to wear your Ironman or triathlon race t-shirt in public to impress people.• Wanting to be able to eat whatever you want, but not having the control, so finding a sport where working out too

much is OK.• Being able to fit into whatever style of clothes you wish.• Having nice legs and feeling confident when you put on spandex.• Telling people at parties that you're an athlete, maybe even an Ironman.• Comments like, “You're really slim. Do you workout?”• Not dying early so you can travel with your grandchildren.• Having an honorable excuse for not doing yard work on the weekends because of your "training".

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A Question...(cont’d)

Contrast these with logical motivators for doing triathlon:

• Improve your health.• Less stress.• Good role model.• Balanced lifestyle.• Clothes fit better.• More energy.

You see the difference? Sure, the irrational wants (compared to fears) are conceited and superficial. I get it. But guess which individual gets better results? The person motivated by irrational motivators or logical motivators? Irrational, hands down every time. The secret to achieving success in these type of sports is to figure out the true WHY - which is always an irrational desire, fear or want.

Here’s how to figure out your irrational want:1. Ask yourself, “Why do I do triathlons?” If you said, “To feel better,” then ask the same question to your

answer.2. Ask yourself, “Why do I want to feel better?” If you said, “To be more productive at work,” then ask the same

question to your answer.3. Ask yourself again, “Why do I want to be more productive? So that I get a job promotion and earn a bigger

salary.” Continue the pattern.4. “Why do I want to get a bigger salary? So that I can provide for my child’s education so they can have a future.”

Notice how your reason for swimming, biking and running went from a very logical to emotional fear and want the more you asked why? The more honest you are with yourself, the faster you’ll get to your true reason why you work out.

Your "why" will be the difference between success and failure. This is a topic rarely discussed in the triathlon world and can create unstoppable motivation by uncovering the truth about yourself. There is no right or wrong answer. I only ask that you be honest with yourself. Now it’s your turn.

I want you to ask yourself, “Why do I really do triathlons?” until you discover your irrational and emotional want or fear. You might be very surprised to discover the real reason and what you really want. This exercise might take you a few minutes.

If you’re comfortable with sharing, just go here: www.bengreenfieldfitness.com/2009/05/why...and state the emotional and irrational “why” behind your motivation for doing triathlons. What do you really want or what is your greatest nightmare?

I look forward to your comments...you'll be amazed, intrigued, and perhaps even offended when you read some of the comments that are already there.

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Race Report: Bloomsday 12kAt the Back of the PackbyAndrea Swanson Ever since we moved to Spokane in 2003 we have participated in Bloomsday as runners or volunteers. So what would make 2009 any different?

During the summer of 2008 we were thrilled to find out I was pregnant. Elise was born April 1, 2009, approximately one month before Bloomsday. Nothing like throwing our daughter in to racing before she can crawl! I cleared it with my doctors, and they said that if I was feeling up to it, there would be no issues with me walking Bloomsday. So, we signed our little family of three up for the race.

This was going to be a completely new Bloomsday experience for us. In the past we have run the course, starting somewhere up in the green or yellow groups. This year, with the stroller, we were going to be all the way at the back with the red group. This group doesn’t even start until after 10:00 am! Many of the runners will have finished their race before we even make it across the start line. The elite runners would be showered and having a second breakfast when we started. Even stranger, this is the first race we have done where we could be disqualified if we finished too quickly!

As with any other race, we had to start training. We started with a walk around the neighborhood the weekend after we got home from the hospital. That was a bit much for mom. Later that week we cut it back to a walk around the block. Training is always easier with training partners. We hooked up with Kim and Katie Montecucco for some longer distance training…in the 2-3 mile range. One day we even tried a bit of off-roading on the trail, just in case we had to leave the road and venture in to the grass to get around other walkers during the race.

We learned a bit of lesson with that one…just because the trail seems flat, doesn’t necessarily mean it is flat for the riders in the stroller…even with shocks. It’s a good thing Elise and Katie didn’t eat before the walk.

For some race practice, we signed up to do Race for the Cure two weeks before Bloomsday. This was a good chance to see what a real race would be like with the stroller. I quickly learned that I am not a casual stroller racer. I’m used to looking for those open holes and trying to get past all the walkers. For Bloomsday I would have to line up as close to the front of the stroller group as possible.

The packing list was a bit different this time around. The nice thing about walking with a stroller is you can bring a lot of extra things and don’t need to worry about how to carry it all.

We arrived at the arena around 8:30. After making sure Elise was ready to go in her race gear, we loaded up the stroller. We started making the trek to the red corral just after 9am. Although the race had already started for the runners, there were still many people just pulling in to the parking lot…

Bloomsday really does attract the whole community, athlete or not.

Apparently people with strollers don’t feel the need to get near the front as in other corrals, so it was pretty easy to weave our way up near the front. Every 5-10 minutes they would allow us to walk up a block. Just after 10am, we got a call from Tim, who had finished his run in a shade over 56 minutes. Tim and his friend from work came and found us up by the STA plaza, with the start line finally in sight! They upset a few people in the corral by showing off what the finisher shirts looked like, but I said “Oh well”…in fact, I had already seen a few people walking back to their cars with the shirts anyway. By the time we made it to the start line it was 10:22 and we had already logged 1.7 miles.

During our training walks we averaged about 20 minute miles, so taking the crowd in to consideration, I figured our finish time would be around 2 hours 45 minutes. Imagine my surprise to see that for our first 3 miles we averaged 17:48’s! I was feeling good as we went by SFCC, and we were catching up to and passing Lilac, Blue, and even some Orange numbers! Even though it was crowded the entire way with walkers, we continued to pick up the pace the rest of the race (our 2 fastest miles were going up Doomsday and the last mile) and finished with a time of 2:08:52. I know we weren’t the first stroller, but we were definitely close to the front of the group. Next year our goal will be sub 2 hours! Elise finally got her coveted finisher’s shirt, although she won’t be able to wear it for another few years.

While walking Bloomsday with a stroller is definitely a different experience than running, it was still a fun day. Seeing the whole community come out and push through their own individual barriers to get to the finish line is inspirational. We can’t wait for Bloomsday 2010!

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Should You Sit or Stand When Riding Uphill?by Matt Fitzgerald, Triathlete Magazine

Unless you're Jan Ullrich, the oversized 1997 Tour de France champion from Germany, there are some hills—or at least some stretches of some hills—that all but demand you stand on the pedals to get up and over them. But unless you're like the late Marco Pantani, the whippet-like Italian winner of the 1998 Tour, you probably feel more comfortable when seated than when standing on most climbs.

How do you know whether the climbing position that feels right at any given time actually is the most effective position? Simple: You look at the many studies on this issue, whose results collectively suggest that cyclists typically make the right decision, and that in some cases both options are equally effective, leaving room for personal preference.

Studying Positions on the BikeOne of the earliest studies was performed by researchers at the University of Colorado and published in 1996. Seven competitive cyclists completed graded exercise tests in both seated and standing positions to determine their VO2max in each. Various measurements were also taken in both positions at a speed of 20 kph on a four-percent gradient and at a speed of 12.3 kph on a 10-percent gradient.

They found that heart rate and oxygen uptake were significantly higher when cyclists pedaled out of the saddle at the higher speed on the shallower gradient, but that there were no differences between the two positions at the lower speed on the steeper gradient. However, the cyclists did rate the perceived exertion of their legs as lower when standing on the pedals on the steeper climb.

The study's results suggest that cyclists can work just as hard in either climbing position, but are more efficient when climbing in the saddle on shallower hills. On steeper hills, climbing feels easier in the standing position.

This last result confirms the experience of everyone who rides a bike: You start a climb in the saddle and stay there as the strain in your legs increases, until it becomes too uncomfortable and you then stand on the pedals, which, thanks to the added gravitational force of your full body weight on the pedals, takes some of the strain off your poor quads.

Pedaling for Peak Power and PerformanceA 2002 study by French scientists approached the matter from a different angle. They compared the gross efficiency (the energy cost of turning the pedals) and economy (the ratio of metabolic energy expenditure to power output) of eight cyclists climbing in both seated and standing positions at 75 percent of peak power output and also measured peak power output in both positions in 30-second sprints.

They found that gross efficiency and economy were similar in the two climbing positions, but peak power was significantly greater when cyclists stood on the pedals. Just as you must stand on the pedals to sprint on level ground, you must also get out of the saddle to maximize your power on climbs.

The most recent study comparing seated versus standing climbing on the bike looked at the all-important matter of performance. Researchers from the Norwegian School of Sport Sciences had 10 cyclists perform rides to exhaustion at various percentages of their individual VO2max power (Wmax) on a 10-percent grade.

Based on the results they concluded that, "In general, cyclists may choose either the standing or seated position for maximization of performance at a submaximal intensity of 86 percent of Wmax, while the standing position should be used at intensities above 94 percent of Wmax and approaching 165 percent of Wmax." (Note that Wmax corresponds roughly to the maximum power output sustainable for six minutes.)

Taken as a whole, the research on seated versus standing climbing suggests that neither climbing position is strictly preferable to the other. Standing on the pedals requires a little more energy and produces a little more power, so it's a faster way to climb for shorter stretches. And because it uses more of the body to generate force, the standing position provides a way to give the thigh muscles a brief relative rest during longer climbs.

You can trust your sense of body awareness to tell you whether remaining in the saddle or standing is the best way to climb a given hill. Your body's "message" telling you to stand or sit is not much different from your internal feel for pacing—those sensory messages telling you to slow down, speed up or hold steady. The more climbing experience you gather, the more reliable these messages will become.

I believe there is a place for staying in the saddle when your body tells you to stand and remaining out of the saddle when your body tells you to sit in the course of your training. When you climb hills in your everyday rides and perform climbing intervals, choose some occasions to stay seated from bottom to top, even when pushing big watts; and use other occasions to keep your butt off the saddle the whole way, even on sustained climbs lasting several minutes.

Testing the limits of your ability to climb in both positions will make you a stronger all-around climber.

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Running Technique Tipsby A. BarnettA Running Gait Analysis Training Manual

Foot Strike

• Under or just in front of the body on a slightly bent knee

• In most cases it is most effective to strike more around the mid-foot, slightly heel first.

Push-off

• As you get faster, the stride will lengthen behind the body. (***Need sufficient flexibility for the leg to be able to extend behind the torso)

• Use the foot at push-off, do not just pick-up the foot.

Swing

• During slow runs the knee of the swing leg should be bent enough that a person standing behind you could see the full sole of your shoe. (Knee should bend to about 90 degrees in faster running).

• The swing leg foot should swing through above the level of the opposite foot ankle. (foot should never drag)

• Think about kicking your feet up by giving a push with the foot at push off

Posture (Note: These are good tips for everyday activity!)

• Imagine a string pulling you up from the top of your head into a more up-right position (avoid leaning forward at the waist)

• The pelvis should be in a neutral position with the spine (not tilted too far forward or too far back)

• Lower spine should maintain a slight curve

• Shoulders back to open chest

• Pull head and chin back so that it is in line with the spine

• Avoid excessive torso twisting

Arm Swing

• Hands move from hip-to-heart • Arms swing freely at the shoulders with limited

movement at the elbow (averages about 90 degrees)

• Drive elbows back and limit forward arm swing • Although the arms should swing forward a little

toward the middle of the body, the hands should not cross the mid-line of the torso

• Hands should be relaxed but supported (imagine holding crackers/chips)

Cadence

• Quicker, shorter steps for the same pace tends to be most effective to a certain extent (like riding a bike)

• In most cases runners should aim to keep a cadence of about 180 steps/min = 15 steps/10 seconds (NOTE: Runners with shorter or longer legs will deviate slightly from this, shorter = faster, longer = slower)

• As speed increases, cadence should remain the same (only the legs will be pushing off harder and farther back)

• REMEMBER: Change takes time! Think about only one thing at a time and give your body time to adjust. Try a 1 min. period at a time of changing stride, then rest for a few minutes with your regular stride.

✦Listen to your body: If a certain change causes pain then do not maintain that change. Some of us have structural factors or muscle imbalances that prevent us from performing certain motions.

✦In many cases inefficiencies in our stride come about due to muscle imbalances or off-set muscle firing patterns, in which case it’s recommended to fix the imbalance before changing the stride.

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RUNNING FOOTWEARby A. Barnett

INTRODUCTION

Research in the area of running shoe construction and design has increased significantly over the past century as we have realized their potential role in injury prevention and performance. As a result there is now a significant amount of technological choices available to the runner. What has been established at this point is that there is no “best” shoe for all runners. Every individual has a different foot shape and independent biomechanical needs and thus require certain knowledge about their body before they can make an appropriate choice. In the end, an ideal shoe would both provide the appropriate amount of shock absorption and support for the individual.

Shoes are thought to protect against potential damaging forces in three ways: 1. Shock absorption at initial contact – reducing the initial spike of reaction force and protecting against joint cartilage damage 2. Protection of the foot against possible damage from the rough ground surface 3. Aligning the rearfoot and forefoot to achieve a uniform force distribution at the major chronic injury sites Typically, shoes are either designed with the goal of cushioning, stability, or some compromise between the two. It is impossible to create a shoe with both the maximum amount of cushioning and the maximum amount of stability, as the two require opposite design features. Thus, when assessing an individual for a pair of running shoes it is important to take note of individual factors such as the degree of pronation, flexibility of the foot, and body weight.

Stability and motion control are addressed with: • Stiffer heel counters • Specialized lacing systems • Fiberglass midsole plates • Material combinations of varying density in the shoe’s midsole

SHOE ANATOMY

When first entering a running-specific store the shoe choices can be over-whelming. Some stores can carry over 100 different shoe models for running alone! Of those choices, however, many runners may find only a few that fit right and meet their biomechanical needs. It is thus important for running specialists to know basics about running shoes so that they can aid their clients in choosing suitable shoes for their specific needs.

Each shoe manufacturer uses different technology for cushioning and motion control, however, the goal and effect of the combined components is similar amongst the various brands. Differences between brands are usually most noticeable with fit and feel. Many runners find that they prefer specific brands as they conform best to the shape of their foot, and thus work better to both stabilize and cushion that individual more effectively.

Despite the many differences between brands and models there are various aspects of shoe structure that is similar to all running shoes. These various parts are described below:

Last: • Describes the shape of the shoe or the foot shape that the shoe is built around • May be curved (C-shaped), semicurved, or straight

Mid-sole: • Also known as the “foam” part of the sole • Can be dual density and composed of a variety of materials with different durability, firmnesses and other characteristics

Heel counter: • Can vary in how stiff it is • Contributes to rear foot control

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Footwear (cont’d)

Upper: • The “sleeve” of the shoe • Can be made from a variety of materials oriented in a manner to resist the stresses that are associated with normal or

abnormal gait mechanics

Insole (“sock liner”): • Lines the inside bottom of a shoe • Often removable (allowing for other orthotics or inserts to replace it)

Upper attachment to mid-sole: • Slip lasting – midsole is stitched to the upper and allows a stiffer foot to move more freely (often used in cushion-based shoes) • Board lasting – firm fibrous board situated between the midsole and the upper. Provides a more stable base for an overly

flexible foot • Combination lasting – some combination of both board and slip lasted.

TYPES OF RUNNING SHOES

Typically, manufacturers will design shoes to fit within three broad categories. Features and fit may overlap between categories and from brand to brand with the goal that the combined features and fit will work toward a certain purpose. With such variety, runners are allowed the luxury of choice enabling them to find just the right shoe:

1. Cushion Shoes: These shoes are designed for runners who display either an insufficient or normal amount of maximum pronation (< 12º maximum rear-foot eversion) or excessive supination. These individuals lack an important means in which the body can naturally cushion the impact of landing. They require a shoe that can facilitate more pronation to occur and that can provide a significant amount of shock absorption. Runners who display a biomechanically efficient (“neutral”) gait may also prefer a more cushion-based shoe.

Many supinators have a more C-shaped foot with a high arch, a wide forefoot and, often, clawing of the toes which necessitates a high and wide toe box. As a result the shape of cushion based shoes will tend to reflect this shape with a more curved last and a higher instep. [6]

Features: • Curved or semicurved last • Slip lasted or combination lasted (with board-lasted rearfoot and slip-lasted forefoot) • Absence of a dual-density midsole • Narrower mid-foot region with less reinforcing materials

(increases torsional flexibility)

2. Moderate Level Stability Shoes: These shoes are designed for the mild to moderate overpronator (> 12º of rear-foot eversion during running) who would benefit from a compromise between motion control and cushioning. Stability shoes are typically made with materials that assist in shock attenuation, but also incorporate some motion control feature.

Features: • Semi-curved or straight lasted • Usually combination lasted • Will incorporate a few of the various means to create motion control such as: a firm heel counter, dual-density midsole, more

rigid material imbedded into the midfoot region of the midsole • Should not be possible to deform the shoe along the longitudinal axis (in torsion) when grasping the front of the shoe with one • hand and back of the shoe with the other (shoe should only flex upward in a plane through the “ball of the foot”)

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Footwear (cont’d) METHODS FOR ANALYZING OLD SHOES

You can indeed tell a lot about a runner by their shoes. Most shoe stores will actually encourage their clients to bring in their old shoes for this reason. In closely analyzing the way in which shoes have worn/broken down, one can make some fairly accurate generalizations about their biomechanics as well as their needs for future pairs.

Following are some good pointers on what to look for: 1. The shoe should be observed from behind to confirm that the heel counter and shoe upper is vertical and does not lean to one side

• If either the heel counter or the mid-foot section of the upper leans medially than the individual is likely over-pronating • If either the heel counter or the mid-foot section of the upper leans laterally than the individual is likely under-pronating or

supination 2. Check the condition of the midsole. Is it more compressed in specific regions?

• If the mid-sole is compressed more around the medial or inside aspect of the shoe than the individual is likely over-pronating • If the midsole is compressed more around the lateral or outside aspect of the shoe than the individual is likely under-

pronating 3. Analyze the outsole wear patterns or the areas where the shoe is “scuffed”:

Heel Wear: • It is typical to see some wear on the lateral portion of the heel, however, if this heel wear is quite significant it indicates

that the individual is likely either dragging their feet as they run or over-striding in front of the body and thus creating extensive friction against the ground.

• There should be no wear on the medial aspect of the heel – any wear here would indicate that the runner is likely a severe over-pronator.

Forefoot Wear: Normal forefoot wear should be seen to occur more down the middle of the forefoot region of the shoe.

• If there is wear along the lateral (outside) region of the shoe this indicates that the runner is likely lacking a sufficient amount of pronation.

• If there is excessive wear along the medial aspect of the forefoot than the runner is likely over-pronating.

4. Analyze the insole compression patterns (the insole can be removed in most shoes): • Is there significant compression under the 1st digit (“big toe”) or around the region of the “big toe” joint? This indicates that

there is an excessive amount of pressure occurring under this region of the foot and is often associated with over-pronating. • Is there a significant amount of compression under the “ball” (transverse arch) of the foot? This is associated with a

collapsed transverse. This indicates that there is an excessive amount of pressure under the metatarsal heads (around the joints in the “ball” of the foot)

• Is there an excessive amount of compression along the outside (lateral) aspect of the insole? This will indicate that the individual is under-pronating or supinating.

WHEN TO REPLACE SHOES

Here are some general guidelines to go off of when deciding if a shoe is finished: By typical industry standards, if a runner has put on more than 300 miles or 500km on a shoe they should start thinking about a new pair.

• If any portion of the outsole (rubber on the bottom of the shoe) is worn down to the mid-sole than a new pair of shoes is warranted

• If any portion of the mid-sole material has become noticeably softer and will “crinkle” when squished between your fingers. Here is another good test: While holding the shoe, push upward with your thumb on the sole of the shoe around the area where the ball of the foot sits. Slip your other hand into the shoe and try to feel your thumb pushing through the bottom with the tips of your fingers. If you can feel your thumb through the shoe, it’s time for a change.

• If the heel counter has become noticeably “softer” than when originally purchased • If a sudden injury or muscle soreness has come on with no other plausible explanation such as significant changes to a running

program or changes in running terrain.

[11]

Recipe for Incredible Summer Salad!!!by Jessi Thompson

Mandarin Salad (modified by me, original from Colorado Cache)

Salad:1/2 c sliced almonds

3 T sugar1/2 head lettuce1/2 head romaine1 c chopped celery

2 whole green onions, chopped1 11 ounce can of mandarin oranges, drained

Dressing:1/2 t salt

dash of pepper1/4 c olive oil

1 T chopped fresh parsley2 T sugar

2 T apple cider vinegardash of Tabasco sauce

In small pan over med heat, cook almonds with sugar, stirring constantly until almonds are coated and sugar dissolved. Don't leave these unattended... I've burned them more than once! Cool and store in airtight

container. Mix all dressing ingredients and chill. Mix lettuces, celery, and onions. Just before serving add almonds and oranges. Toss with dressing.

[12]

Board of Directors• Steve Anderson - Membership Director • Tiffany Byrd - Uniform Director• Trish Cudney - Social Director• Greg Gallagher - Event Director• Natalie Gallagher - Newsletter Director• Ben Greenfield - Website Director• Mark Hodgson - Mentor Director• Jim Powers - Vice President• Tim Swanson - Treasurer• Jessi Thompson - Secretary• Roger Thompson - President

• Kathy Worden & Jen Polello - Kids Club Co-Directors

We would like to extend a

generous thank you to our

truly amazing sponsors!

The Board of Directors, Sponsorsand The Calendar of Upcoming Events...

May/June CalendarTraining Opportunities:• Masters Swims @ Northside OZ on

Tues @ 6-7:30 pm, Fri. @ 4-5:30 pm & Sun @ 8-9:30 am

• Masters Swims @ Valley OZ on Thurs @6-7:30 pm, & Sun @ 8-9:30 am.

• Whitworth Masters swimming has started again! Times: Mon-Fri @ 5:30-7:00 am. Contact Kevin Wang @ [email protected]

• Saturday am or early pm outdoor group rides posted weekly on the forum!

• Starting June 1st: Liberty Lake Swims at 5:30 pm! Watch the Forum for more details soon!

Races/Runs:• May 24th: Coeur d’ Alene 1/2 & Full

Marathon, at NIC, Cd’A, Idaho

• May 24th: Onion Man Olympic Triathlon at Walla Walla, WA

• May 31st: Iron Eagle Sprint Tri at EWU, Cheney, WA

• June 6th: Moses Lake Family Triathlon at Moses Lake, WA

• June 13-14th: Blue Lake Du, Sprint & Olympic Triathlons at Fairview, OR

• June 20th: Pacific Crest Long Course Triathlon at Sunriver, OR

• June 20th: Trailblazer Sprint Triathlon at Medical Lake, WA

• June 21st: IRONMAN Cd’A at Coeur d’ Alene, ID!!!

Upcoming Events: Next Social:

• Coming this month=> Tri Fusion Bowling Night at North Bowl @ 7-9 pm!!! Contact Trish @ [email protected]

• HOT SUMMER NIGHTS at Twigs!!! A 5k run series on Tuesday nights in August, all races start @ 6:00 pm from the Northside Twigs. Watch the Forum for more details and race registration.

Next Membership Meeting:• Wednesday, June 17th, 2009 @ 6:30

p.m.: General membership meeting at Twigs on the northside at Wandermere.