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Runner's Web Digest - February 12, 2021 - Posted: February 12, 2021

The Runner's Web Digest is a FREE weekly digest of information on running, triathlons and multisport activities.
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Runner's Web Digest INDEX

1. This is the best time of day to exercise, backed by science
2. Motivation Flagging? Runningís Evolutionary Biologist Explains Why Thatís Normal
3. What to Wear for Cold Weather Running
4. Tissue Adaptation for Runners
5. New Balance FuelCell Rebel V2 Performance Review
6. Can You Exercise After Getting the Vaccine?
7. If you want to build strength, you donít need to lift heavy weights
8. How much effort does it take to build stronger muscles?
9. Keto, sports and human performance
10. Running Is a Total Body Affair
11. How to Train to Run Fast for Decades
12. How Your Body Does (and Doesnít) Adapt to Cold
13. Humans have not evolved to exercise, says Harvard prof
14. Tokyo Olympics Chief Expected to Resign Over Sexist Comments
15. Should You Still Go for a Run If Youíre Sleep Deprived?
THIS WEEK'S POLL:
What is your all-time personal best marathon time?
*	Never run one
*	Sub 2:20
*	2:20 to 2:30
*	2:30 to 2:40
*	2:40 to 2:50
*	2:50 to 3:00
*	3:00 to 3:20
*	3:20 to 3:40
*	3:40 to 4:00
*	4:00 Plus 
Vote here

PREVIOUS POLL RESULTS:
What is/are your favourite race distance(s)?
1 Marathon 	180  (10%)
2 Half-Marathon 	217  (12%)
3 10K 	183  (10%)
4 8K 	168  (9%)
5 5K 	196  (11%)
6 Steeplechase 	163  (9%)
7 1500M/Mile 	175  (10%)
8 800M 	175  (10%)
9 Sprints 	163  (9%)
10 Ultras 	169  (9%)
Total Votes: 1789

FIVE STAR SITE OF THE MONTH FEBRUARY 2021: PAULAFINDLAY.CA
Paula Findlay, Canadian Olympian and Professional Triathlete.
Paula Findlay is as big a name as it gets when it comes to triathlon in Canada. Her journey in the sport began as a swimmer when she was 10 years old, growing up in Edmonton, Alberta. She found a love for running while in high school, and in 2006, her coach talked her into getting a bike and trying her first triathlon. That year, she qualified for her first Junior World Championship team and the fire was officially lit.
Paula exploded on the international scene as a 21 year old when she won 5 ITU World Championship Series races in a row over the span of two seasons, a feat no woman in history had achieved. She competed in London at the 2012 Olympic Games, and at the 2015 Pan American games for Canada.
In 2017, in search of a fresh challenge, Paula decided to test her fitness on the long-course side of the sport. The longer distance and the non-drafting bike leg were both factors that played to her strengths. In May 2018, in her 3rd 70.3 ever, she won the North American Pro Championships in St George, Utah, solidifying her ranks amongst the best long course triathletes in the world.
In an age of social media algorithms and filtration, Paula stands out with her unique twist on the triathlon lifestyle. She trains out of Portland, Oregon and Canmore, AB with her boyfriend and fellow pro triathlete Eric Lagerstrom. Their love for photography and video allows them to share their journey and stories with fans through their social media platforms. Often traveling from training camps and races in their big Sprinter van, theyíve made a distinctive mark together on the triathlon scene.
While Paulaís primary athletic goal is to win races and improve each year, as an ambassador of the sport and of her partners, she seeks to build lasting relationships in order to share the products she loves in an authentic and real way. Triathlon is an evolving sport where there is value beyond being on the podium, so her honest and organic connection with her audience makes her a crowd favourite in the triathlon world.
Paulaís long-course career is just getting going and at 30 years old with renewed mojo - it will be exciting to see what she can accomplish. Her main goal is to be on the podium at the 70.3 World Championships in 2020.
Visit the website at:
PaulaFindlay.ca.

BOOK/VIDEO/MOVIE OF THE MONTH FOR FEBRUARY 2021: ELIUD KIPCHOGE:
Eliud Kipchoge - History's fastest marathoner: An insight into the Kenyan life that shapes legends
*Kindle Edition*
By Tait Hearps (Author), Matt Inglis Fox (Author)
Forty-two thousand, one hundred and ninety-five metres. In under two hours?
Some would claim that the two-hour marathon is an inevitable progression of the sport of athletics, akin to the once impenetrable barrier of the four-minute mile. However, many would argue that this is a much more formidable obstacle, one that is at odds with human physiology.
This was the case, until in May 2017, Nike staged the Breaking2 project in Monza, Italy. Eliud Kipchoge of Kenya came so close to achieving just that. What many regarded as a moon shot, the combination of Eliudís extraordinary talent, strength and mental fortitude, with Nikeís technology and their legion of exercise scientists, came so close to culminating in an achievement that so many regarded as futuristic, if not impossible.
Although not ratified by the IAAF as an official world record, Eliudís magnificent run opened many peopleís eyes to the imminent possibility, if not the inevitability, of a sub-two-hour marathon.
Kipchogeís efforts were subsequently diverted to Berlin, a world record beckoning. In an effort to unearth the formula that enables such incredible performances, we decided to travel to Kenya in August 2017, seeking to observe Kipchoge and his counterparts in preparation for the race.
Detailing the experience of spending several weeks immersed in Kenyaís rich running culture - an incubator of runningís elite - and the most striking components of Eliudís training, the book explores the ascetic devotion of this group of men and the aspects of Eliudís life that have supported and propelled him to reach such vertiginous heights.
Buy the book from: Amazon.

For more books on running and Triathlon visit:
HumanKinectics.com,
Amazon.com,
VeloPress.com, and
SkyHorse.com

THIS WEEK'S FEATURES:

1. This is the best time of day to exercise, backed by science:
There are perks to morning and nighttime exercise. The best time to workout depends largely on you.
Finding time to exercise is really a challenge for many people. Exercise is important, but everyone also has lives with jobs, families, significant others, friends, household duties, errands and, you know, the need for rest and sleep.
Where does exercise fit in, then? Is it better to wake up at the crack of dawn (or earlier) to squeeze in a sweat session, or should you push yourself to extend your long day another 30 to 60 minutes?
Both morning and evening exercise have health benefits and potential pitfalls, but for most people, the right time to exercise is not about how many calories you burn or how much weight you lift -- it's more about how you feel when exercising and how exercise fits into your daily schedule.
The best time to exercise is whenever you can
More...from CNET Health and Wellness.

2. Motivation Flagging? Runningís Evolutionary Biologist Explains Why Thatís Normal:
Daniel Liebermanís latest book explains how in the modern world, our brains get in the way of exercise.
When Daniel Lieberman goes on research trips to remote locations in Kenya and Mexico, heís the only one getting up to go for a run in the morning.
Why? In those cultures, people get plenty of physical activity as part of daily life; they donít need exercise. But Lieberman, 56, a professor of human evolutionary biology at Harvard, has all the conveniences of modern life in America. He relies on running to get the physical activity he needs in a day, especially during the COVID-19 pandemic. (Plus, he likes it and is usually training for a marathonóhis PR is 3:20:16 from the Bay State Marathon in 2015, and he has run the Boston Marathon 10 times.)
Lieberman writes about these contrasts in his latest book, Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding.
More...from Runner's World.

3. What to Wear for Cold Weather Running:
Getting out of bed to run or after work for a run is a challenge for most people. But it gets even harder when the temperature drops.
Wearing the right clothing is key to being comfortable running in the cold. It can make the difference between being warm and comfortable compared to cold and soggy.
Letís jump in and see what runners should wear in the coldÖ.
What should you wear running in the cold?
When selecting clothes for chilly temperatures, keep in mind that youíll warm up quickly once you start moving. Wear too much and youíll end up hot and sweaty. Your clothing will be less effective at keeping you warm when itís wet.
But you also canít wear too little or youíll be cold the entire run.
So you need to find that perfect balance. This varies with each person depending on internal body temperature, how fast/slow you run, and how much you sweat. If you are new to running, youíll need to experiment to find what works best for you.
More... fromthe Wired Runner.

4. Tissue Adaptation for Runners:
While training often emphasizes muscular development, strong connective tissue may be the key to a long, injury-free running career.
The old adage that all runners eventually get injured is faulty. Rather, runners that donít build mileage methodically or neglect to consider important factors like diet, shoe choice, mobility, flexibility, strength, and recovery are at higher risk for injury. The potential for injury is in fact greater in new or returning runners with lower mileage compared to seasoned, experienced runners with higher mileage. This indicates that running a lot of miles isnít necessarily the reason athletes get injured. A major contributor to this discrepancy is tissue adaptation - a simple way of explaining how muscles, bones and connective tissue like ligaments and tendons adjust to load and stress through use and recovery.
What is connective tissue?
Connective tissue is sort of a catch-all way of describing what connects everything in your body together. This includes fascia, a thin wrapping beneath the skin surrounding all muscles, organs and blood vessels that provides support for the working parts; tendons, which connect muscle to bone; and ligaments, which connect bone to bone. Strong ligaments and tendons are essential for runners, and anyone who has experienced plantar fasciitis or torn an achilles tendon understands the tremendous impact and ongoing struggle to heal them once injured.
More...from TRaining Peaks.

5. New Balance FuelCell Rebel V2 Performance Review:
What You Need To Know
Weighs 7.3 oz. (210 g) for a US M9.0/ oz. ( g) for a US W
Softer, yet livelier version of FuelCell midsole; in our opinion, the best one yet
Overhauled upper is a thing of beauty
Releases 4/15 for $130
I mean, do we already have the 2021 Shoe of the Year?
BEN: The original version of the New Balance FuelCell Rebel was one of the first mainstream offerings from the FuelCell lineup, and it was a hit, on par with David Bowieís single of the same name. Since then, New Balance has added many different FuelCell shoes, covering the entire range from daily trainer, to racer, to stability shoe. The first version came out summer 2019, so itís time for Rebel to get an update!
The original Rebel was 7.2 oz. with a 6 mm drop (24 heel/18 toe), while the new version gains 2 mm of stack height all around while the weight and drop remains unchanged. The distinctive, flared lateral edge remains, but itís toned down a bit.
More...from Believe in the Run.

6. Can You Exercise After Getting the Vaccine?
Dear Readers,
With the rollout of the new coronavirus vaccines in the United States, we know you have a lot of questions. Health and science reporters from The Times have answered many of them, about everything from how to get the vaccine to potential side effects and what risks you may still have for contracting the virus.
One question runners may be wondering about is, "Can I run in the days after getting the shot?" The short answer is yes, if you feel up to it.
If youíre getting vaccinated in the United States right now, youíll receive the Moderna or Pfizer vaccine, in two doses about 28 days apart. Youíll probably have soreness at the injection spot. You may also experience fatigue, headache and chills, though this is more likely after the second dose. If youíve had Covid-19 already, you have a greater chance of feeling rotten after the first dose, too.
If you want to run, go ahead, said Dr. Jordan D. Metzl, a sports medicine physician at Hospital for Special Surgery and frequent Times contributor (his piece on returning to exercise after having the virus is a must-read). He had a sore arm after both doses of the Pfizer vaccine, and said he felt ďlousyĒ the night after his second.
"This is a time for body listening. For most people, exercise makes them feel a lot better physically and mentally," he said. But pushing yourself if you feel bad isnít a great idea.Remember, right after you get the vaccine, your body will be hard at work already, and running might be too much.
If youíre the kind of person who feels anxious when you donít get in a scheduled run, I recommend planning an easy run or rest day after your first shot, and a rest day after your second. It may be that taking a walk is all you feel ready to do ó if so, go easy on yourself.
In general, greater fitness seems to aid immunity to most colds and flus. For example, in August, Gretchen Reynolds reported on two studies suggesting that athletes may have a greater immune response to flu shots than people who donít work out. I hope exercise also helps with the response to the Covid vaccines.
I became eligible for a vaccine in New Jersey, and just received my first shot of the Moderna vaccine. I felt a little tired that first night, as if Iíd done a long run and didnít take a nap after. I did an easy 40-minute run the following morning, and the only trouble I had was putting on my sports bra. My arm was sore and I didnít want to scrape fabric over the injection site.
Iíve already planned a rest day after the second shot, and my dog will be going to "camp" in case listening to my body tells me to lie on the couch and watch Marvel movies instead of walking her four times a day.
Have you gotten vaccinated yet? How did you feel? Let me know ó Iím on Twitter @byjenamiller.
Run Well!
Jen A. Miller
Author, "Running: A Love Story"
www.NYTimes.com

7. If you want to build strength, you donít need to lift heavy weights:
Back in 2010, researchers at McMaster University proposed a heretical idea.
To build big muscles, they suggested, you donít necessarily have to lift big weights. Instead, their research showed the same benefits from lifting light weights or heavy weights or pretty much any weight you wantóas long as you lift to the point of failure, when youíre incapable of completing another rep.
The simplicity of this prescription is a welcome counterpoint to the usual complexity of strength training guidelines. Itís easy on the joints, simple to apply with minimal equipment and works as well at home or at the park as it does at the gym.
But pushing all the way to failure is a daunting prospect for all but the most hardcore lifters, and researchers have been split on whether itís really necessary. The good news: a new review published last month suggests that, for most of us, failure is unnecessary and perhaps even counterproductive.
The original idea of training to failure was based on the way our brains recruit muscle, explains McMaster kinesiologist Stuart Phillips. When you lift a light weight, you can get away with activating only smaller bundles of muscle fibres. But as those fibres fatigue, you recruit larger and larger bundles until, at the point of failure, youíre recruiting everything youíve got Ė just as you would if youíd started with a heavier weight.
More...from the
Globe and Mail.

8. How much effort does it take to build stronger muscles?
The latest research suggests we've given too much weight to the idea of training the muscle to failure
The weight-training crowd is often more influenced by the practices of the guy with the biggest muscles than the latest in strength and conditioning research. This is especially true when it comes to selecting the optimal combination of reps, sets and loads to build muscle strength and size.
Traditional theory suggests that muscle size and strength are maximized by lifting heavy weight for fewer reps, while muscular endurance is best achieved by using less weight and more reps. As for the number of sets, thereís no shortage of experts willing to debate the effectiveness of anywhere between one and five sets. Yet as much as the weight-training community likes a lively debate about reps, sets and loads, itís been suggested that thereís only one variable that really counts when it comes to maximizing results, and thatís training the muscle to failure. So whether it takes three or 12 reps, one or five sets, heavy or light weights, as long as the muscle is fatigued to the point where it canít perform one more repetition, strength gains will be realized.
More...from the Montreal Gazette.

9. Keto, sports and human performance:
Low-carb continues to get rave reviews for increasing energy and performance, and improving health. Ketosis too! But is it for you?
Traditional sports nutrition promotes glucose as the bodyís primary fuel, with fat taking a back seat. These guidelines are slowly fading away as many athletes today are relying more and more on fat for energy and significantly improving their performances.
High-carb sports nutritionists suggest that ketosis and sports do not mix - a false notion. Humans have been big fat burners from the beginning. Today, relying more on fat for energy can significantly improve performance and health ó athletes can even grow physiologically younger! The key is finding the best approach for your bodyís needs.
During fasting, and periods of carbohydrate restriction, the liver produces ketone bodies in large amounts to serve as an important energy source. While smaller levels of ketones are generated most of the time and used by the heart muscle and other body areas, increasing fat-burning can also increase ketones for use as an energy source to help keep blood sugar stable and, especially during exercise, prevent depletion of glycogen stores.
High levels of ketones - nutritional ketosis - can improve mitochondrial function, where fat-burning takes place. It also reduces both oxidative stress and inflammation. The result is that physical and mental performance can improve, often significantly.
More...from Dr. Phil Maffetone.

10. Running Is a Total Body Affair:
We can thank our heads and shoulders ó and not just our knees and toes ó that we evolved to run as well as we do.
We can thank early human evolution that many of us can enjoy running as much as we do. Watch anyone with a ponytail run, and you can see their hair repeatedly describe a figure-eight in the air, responding to the forces generated by the running. But their heads stay still, their eyes and gaze level.
If it werenít for some unique evolutionary advances, our heads would do the same as that ponytail, flopping like a swim noodle when we run, according to a clever new study of how ó and why ó our upper bodies seem to work the way they do when we run, but not when we walk. The study, which involved treadmills, motion capture, hand weights and an eonís worth of back story, finds that an unusual coordination between certain muscles in runnersí shoulders and arms helps to keep heads stable and runners upright.
More...from the NY Times.

11. How to Train to Run Fast for Decades:
Key workouts and training strategies that helped Nick Willis run a sub-4:00 mile 19 years in a row, Steve Spence sub-5:00 for 43 years, and Harry Nolan sub-6:00 for 57 years.
There are fast milers who break records, win gold medals, and collect big prize money. Then there are milers who stay fast for a really long time. This second group accumulates little but the admiration of their fellow runners. We applaud the mental and physical toughness they display in bucking the tyranny of time.
Nick Willis, Steve Spence, and Harry Nolan belong to both groups, but primarily to the second, having run fast miles every year for multiple decades. Willis has run a sub-4:00 mile for 19 years in a row (and counting). Spence achieved a sub-5:00 for 43 straight years, and Nolan ran sub-6:00 for 57 consecutive years. All three are believed to be world-best streaks in the mile.
More...from Podium Runner.

12. How Your Body Does (and Doesnít) Adapt to Cold:
Unlike heat training, repeated exposure to cold doesnít necessarily help you handle winter weather better
On any given group run in sub-freezing temperatures, itís amazing to see the variety of hand protection on display. Some people have thin gardening gloves; others (and I count myself among them) have what look like boxing gloves lined with fleece and stuffed with down.
Itís not a question of toughness: as a new study in Experimental Physiology illustrates, peopleís fingers and toes vary dramatically in their response to cold. And scientists still arenít really sure what makes the difference, how to change it, or even whether you get better or worse with experience.
Hereís a telling figure from the study, which was led by Clare Eglin of the University of Portsmouthís Extreme Environments Research Group. It shows skin temperature of the toes before (-2 on the figure below) and after (0 to 10 min) a two-minute dunk in cool water at 59 degrees Fahrenheit, for a group of cold-sensitive subjects (black circles) and a group of normal control subjects (white circles):
More...from Sweat Science on (Outside Online.

13. Humans have not evolved to exercise, says Harvard prof:
Choosing to lounge on a couch instead of go for a run is an evolutionary response to conserving energy
If given the choice between chilling on a couch or going for a run, most of us would gleefully pick the couch. It turns out, that's an evolutionary reaction.
The desire to reduce our caloric output is a natural response to needing to conserve energy, says Daniel Lieberman, a professor of human evolution and biology at Harvard University, and the author of Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding.
"When it used to be sort of required, spending extra energy doing physical activity was a bad idea," Lieberman explained in an interview with The Current's Matt Galloway.
Now that our modern world is filled with countless inventions designed to prevent us from exerting ourselves, Lieberman says we have to work at ignoring that evolutionary response.
More...from the CBC.

14.Tokyo Olympics Chief Expected to Resign Over Sexist Comments:
Yoshiro Mori, a former Japanese prime minister, had complained that women cause meetings to run long by talking too much. His exit would further complicate the delayed Games.
TOKYO - Yoshiro Mori, president of the Tokyo Olympic organizing committee, was expected to resign on Friday, a little over a week after he unleashed a firestorm by suggesting that women talk too much in meetings.
His resignation would follow unrelenting international criticism of his sexist remarks, which presented another challenge to Japanís efforts to carry off the postponed Games amid a raging pandemic.
Mr. Mori has not given any official indication that he will leave, and both the International Olympic Committee and the Tokyo organizing committee declined to comment on Japanese news media reports that he would step down.
More...from the NY Times.

15. Should You Still Go for a Run If Youíre Sleep Deprived?
What experts say about running on no sleep.
For many of us, sleep can be a fickle friend. Sometimes a night with little to no rest is unavoidable. Sleep can be elusive whether we want it to be or notówhether youíre up most of the night with a group of old friends or up every few hours to feed a new baby.
Thereís also a psychological component for people who canít seem to drift off no matter how badly they want to. In fact, runners can be prone to this in particular the night before an important race. A study published in the journal Behavioral Sleep Medicine found that athletes reported impaired sleep up to four nights before competition. Another investigation found that 70 percent of athletes reported poor sleep the night before a competition.
In those next mornings, weíre left with the fallout. Weíre left with consequences and questions: Mainly, what is the best way to take care of yourself when you are sleep deprived?
More...from Women's Running.

FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage.

Upcoming Races, Marathons, Races, and Triathlons February 13, 2021: New Balance Indoor Grand Prix - Boston, MA February 14, 2021: Austin Marathon - Austin, TEX February 19, 2021: RAK Half-Marathon - Ras Al Khaimah, United Arab Emirate Tel Aviv Samsung Marathon - Israel February 20-21, 2021: Gasparilla Distance Classic - Tampa Bay, FLA February 26-27, 2021: Texas Qualifier - Austin Texas February 26-28, 2021: Adidas Indoor Track & Field National Championships - Virginia Beach, VA For more complete race listings check out our Upcoming Races, and Calendars. Have a good week of training and/or racing. Ken Email: webmaster@runnersweb.com


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