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Runner's Web Digest - September 15 - Posted: September 16, 2023

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.Phone. Keys. Wallet … Brain?
2. Salomon S/Lab Phantasm 2 Review: Pretty Phantastic
3. Caffeine Boosts Performance. But What About Coffee? 
4. Saucony Endorphin Rift Review
5. Runner's World has incidentally exposed more of the Roches' ignorance by replacing internally unpopular content with incoherent piffle
6. The Tissue That Connects Our Muscles May Be a Key to Better Health
7. Do the Potential Benefits of Ketone Supplements Go Beyond Performance?
8. Allyson Felix has created a runner just for women
9. Adidas unveils the Adizero Adios Pro Evo 1 – its lightest and most expensive supershoe yet
10. Over Sports Drinks? These Fruits Are Naturally Rich in Electrolytes. 
11. Running a fall marathon? Here’s how to fuel your way to the finish line
12. How to Fuel to Compete in the Heat
13. Study finds WADA-legal drug is performance enhancing - and could lift cyclists into a medal position
14. What to look for in a new running shoe
15. The $500 Adidas Adizero Adios Pro Evo 1: Will It Make History?
"Which aspects of race organization are most important to you?"
*	Certified course
*	Accurate timing
*	Traffic-free course
*	Aid stations
*	T-shirts
*	Finisher medals
*	Prize money
*	Medical services
*	Large field 

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What is/are your favourite sport(s) of the summer Olympics?
1	Athletics - track 	162  (9%)
2	Athletics - marathon 	282  (15%)
3	Cycling - road 	123  (7%)
4	Cycling - track 	90  (5%)
5	Swimming 	296  (16%)
6	Triathlon 	736  (40%)
7	Other 	133  (7%)
Total Votes: 1822

The Story Of Marathon Handbook
We Help You Run Far.
Marathon Handbook was founded back in 2016, with the mission from day one of helping other people run far.
At our heart, we are runners and athletes ourselves – every person on our team is a running coach, distance runner, or certified health and fitness trainer.
Everything we do focuses on helping our readers run, and achieve their health and fitness goals.
All our articles and guides are written by a qualified expert, and checked over by at least one more expert. Meet them below!
Over 150,000 runners have signed up for one of our free training plans.
Our weekly newsletter, the Monday Morning Mailer, goes out to over 125,000 readers.
We’re a team of dedicated practitioners: we’re all running coaches, distance runners, and health and fitness trainers dedicated to providing the best resources to all our readers!
Visit the website at: Marathon Handbook

The Runner's Guide to Injury Prevention and Treatment
Author:Emmi Aguillard Jonathan Cane Allison L. Goldstein
If you are a serious runner, you are well aware of the aches and pains associated with the sport. Run Healthy: The Runner’s Guide to Injury Prevention and Treatment was written to help you distinguish discomfort from injury. It provides the latest science-based and practical guidance for identifying, treating, and minimizing the most common injuries in track, road, and trail running.
Gain a better understanding of how the musculoskeletal system functions and responds to training. Develop a practical and effective training plan to address the regions where injuries most often occur: feet and toes, ankles, knees, hips, and low back. Learn how a combination of targeted strength training, mobility exercises, and running drills can improve running form, economy, and performance.
When injuries inevitably happen, you’ll know how to identify them, treat them, and recover from them. Get targeted recommendations for some of the most common issues runners face, such as plantar fasciitis, Achilles tendinitis, shin splints, hamstring tendinitis and tendinopathy, and IT band syndrome.
Throughout, you’ll hear from 17 runners on how the techniques in this book helped them overcome their injuries and got them quickly and safely back to training and racing. You’ll also find an in-depth discussion of alternative therapies such as acupuncture, cupping, CBD, cryotherapy, and cleanses to help you separate fact from fiction and decide for yourself which, if any, of these therapies to pursue.
Injuries can and do happen, but with Run Healthy you’ll be running strong for many years to come.
Buy the book from Human Kinetics.

For more books on Running and Triathlon visit:,,, and

1. Phone. Keys. Wallet … Brain?
Some memory lapses are a normal part of brain function, experts say.
I was in the supermarket recently when a woman came running toward me. “Jancee!” she said. “How are you?”
I smiled. She looked familiar, but what was her name? As she chatted, I silently recited the alphabet, hoping it would jog my memory. Please don’t let her name be Zoe, I thought; I can’t fake this for much longer.
It’s natural to wonder whether our memory is getting worse as we age — and those concerns aren’t unreasonable: Some 5.8 million Americans live with dementia, which is marked by a significant loss of cognitive functions. And the biggest risk factor for dementia is aging.
But some age-related memory lapses aren’t cause for concern. I spoke with four experts about the ways memory shifts, how we can remember a bit more, and when to discuss forgetfulness with a doctor.
More...from the New Yoek Times.

2. Salomon S/Lab Phantasm 2 Review: Pretty Phantastic:
Introduction to the Salomon S/Lab Phantasm 2
ROBBE: Salomon is legendary in outdoor circles, especially in Europe, and especially in the trail running scene. Known for its high performance, aggressive outsole grip, and superior construction, they’ve managed to maintain high standing in the outdoor world. They’ve even managed to make a splash in the urban trailcore scene with their can’t-miss collabs and placements on high-profile celebrities, peaking when Rihanna wore the Salomon Cross Low during her Super Bowl LVII halftime performance.
But we’re not here to talk about collabs and trail shoes, we’re here to talk about Salomon’s first true push into the super shoe road racing scene with the Salomon S/Lab Phantasm 2. I say “first true push” because last year’s S/Lab Phantasm CF was a mediocre racer at best, using the same good-but-not-great Energy Surge foam found in Salomon’s daily trainers. It still cost almost as much as elite race day options ($225), but you were getting tempo shoe performance out of it.
My, how things can change in a year’s time.
More...from Believe in the Run.

3.Caffeine Boosts Performance. But What About Coffee?
Researchers assess the potential benefits—and downsides—of the hundreds of bioactive compounds in your morning brew.
A few years ago, researchers in Spain combed through the results of more than 7,000 urine samples tested for doping at competitions in various Olympic sports. Overall, 76 percent of the samples contained caffeine, with the highest concentrations found in cycling, track and field, and rowing. Frankly, I’m surprised that the number wasn’t higher, given how effective caffeine is as a performance booster and how widespread coffee consumption is more generally.
But I’m conflating two different things. Coffee, as a new review paper in the Journal of International Society of Sports Nutrition points out, is not just liquid caffeine. I’ve written many, many articles about research into caffeine’s performance-boosting powers, almost all of which uses pills to provide a carefully controlled dose of caffeine. In contrast, many of my running friends swear by their pre-workout or pre-race coffee. The new review, from a group of researchers led by Lonnie Lowery of Walsh University, asks whether coffee—“a complex matrix of hundreds of compounds”—provides the same athletic benefits as an equivalent dose of caffeine, or whether there are additional pros and cons. The short answer: it’s not clear.
More...from Sweat Science on Outside Online.

4. Saucony Endorphin Rift Review:
The Saucony Endorphin Rift ($170) is a big shoe with dynamic capabilities and a lighthearted “sole.”
If there are any runners out there remotely interested in exploring the possibilities of this new trail running shoe, I highly recommend slipping on a pair. The three main parts of the Saucony Endorphin Rift have unique qualities offering trail runners new perspectives on shoe design and construction. This shoe is a quintessential versatile trail running shoe. It provides a nimble underfoot ride with exceptional energy return coupled with surprising stability and durability. More...from I*RUN*FAR.

5. Runner's World has incidentally exposed more of the Roches' ignorance by replacing internally unpopular content with incoherent piffle:
These people cannot help but beclown themselves, which is hilarious considering their entire lives are about impressing the cognoscenti .
At the onset of 2021, the Runner’s World website included around forty articles with my byline, some of them over twenty years old. Runner’s World had inherited all but one of these from Running Times, which Rodale (the former parent company of Runner’s World) purchased in 2007. The lone exception, a story skeptical of nasal-only breathing, disappeared on March 29, 2021 and was replaced at the same website address by a completely contradictory piece.
It took me over a year and a half to notice this, and about another six months before I started asking questions about the change, focusing on two Runner’s World employees in particular. Receiving no answers to these questions led me to reframe them in increasingly creative and purposefully unwelcome ways. Again I got no response, but Runner’s World soon unloaded the rest of my content from its site. Perhaps they did so because I specifically invited them to. But admitting to this would mean admitting to reading the things I write about them, and that just won’t do at their end.
More...from Beck of the Pack6. The Tissue That Connects Our Muscles May Be a Key to Better Health:
Fascia is more important than previously thought. Here’s how, and why, you should care for yours.
In recent years, the concept of caring for one’s fascia — the tough, flexible tissue that surrounds and connects muscles, bones and organs like cling wrap — has permeated fitness and wellness culture. Pilates instructors and massage therapists offer to make fascia more supple, and products like foam rollers, massage guns and “fascia blasters” claim to help you improve your fascia health at home.
“Fascia as a buzzword has really exponentially taken off,” said Christopher DaPrato, a physical therapist at the University of California, San Francisco, who studies the connection between fascia and athletic performance.
New York Times.

7. Do the Potential Benefits of Ketone Supplements Go Beyond Performance?
We talk with one of the top researchers in the world on ketone supplementation, Dr. Brendan Egan. We get into the types of supplements, their impact on our health, and possibly the least interesting question – do they help performance?
Six or seven years ago, ketone supplementation among professional athletes became all the news. Rumors had it that many of the riders in the Tour de France were taking ketones to help their performance. So, the question then became “Do ketones help performance?” It’s a question that’s been addressed on multiple podcasts and in countless articles.
The truth is that might be the least interesting question about ketone supplements. At least the answer isn’t going to be very exciting. What is more exciting are all the other questions about ketones – how are these supplements different from the ketones produced in our bodies? What impact do ketones have on our health including conditions like cancer and neurological diseases? And finally, does taking ketones help our recovery and prevent overtraining?
Joining us today to answer these questions is Professor Brendan Egan from Dublin City University in Ireland. Dr. Egan is one of the top researchers in the world on ketones and has explored both their potential performance benefits, but just as importantly, their health impacts. He recently published a 40-page review summarizing all the current research on the performance effects of ketones and the results were one-sided.
More...from Fast Talk Laboroatories.

8. Allyson Felix has created a runner just for women:
The American track superstar may be retired from competition, but she continues to build a legacy for women in athletics
Allyson Felix, the most decorated female Olympian in athletics history, has only just begun creating the change she hopes to achieve in women’s sports. On Wednesday, the American track and field star, known for her fierce advocacy for women and mothers, unveiled a women’s performance runner for the shoe brand Saysh she co-founded with her brother.
It’s not just about the shoe; it’s about empowering every woman to conquer her own path,” Felix shares. Aiming to achieve a perfect balance of cushion and comfort with responsiveness and spring, the Felix Runner has a neutral midfoot support with a one-piece molded heel for stability. With a breathable mesh liner and a flexible lacing system, the runner is meant to be comfortable for both running errands and for your daily miles.
“I can’t wait for women to be able to try this performance shoe,” Felix told Canadian Running.”The Felix runner is built to my standards as an Olympian, but not made for only Olympians. It really excites me to have a shoe that is just for women.”
More...from Canadian Running Magazine.

9. Adidas unveils the Adizero Adios Pro Evo 1 – its lightest and most expensive supershoe yet:
Here's how you can get your hands on a pair.
Adidas has announced the release of the Adizero Adios Pro Evo 1, its lightest – and supposedly fastest – supershoe yet. Weighing just 138g (that’s around 85g lighter than the Adios Pro 3), the shoe is set to premier on the feet of some of the world’s greatest marathon runners this autumn.
The Adios Pro Evo 1 features Adidas' newly developed Lightstrike Foam Pro midsole for greater energy return and has a stack height of 39mm in the heel and 33mm in the forefoot (giving it a 6mm heel-to-toe drop). There’s also a new forefoot rocker, designed to trigger forward momentum and increase energy return.
More...from Runner's World.

10. Over Sports Drinks? These Fruits Are Naturally Rich in Electrolytes:
Find essential electrolytes like sodium, potassium, magnesium in everyday fruits.
Many runners are familiar with common electrolytes like sodium, potassium, magnesium, and calcium. These minerals, namely sodium and potassium, play a role in helping to maintain fluid balance while exercising. Essentially, they allow your muscles and nerves to continue contracting optimally. Since we lose electrolytes along with water in our sweat, we need to make sure we are consuming an adequate amount to stay properly hydrated.
Having sufficient electrolytes on board can help prevent dehydration and muscle cramps, as well as aid in cognitive function and performance. Staying properly hydrated is even more important in the summer months, when we tend to lose more water and electrolytes in sweat.
Most runners are more concerned with low sodium levels than with higher ones. It is the electrolyte most lost in sweat, says registered dietitian Kylee Van Horn. “It plays a key role in both muscle contraction, fluid balance, and the bodies’ ability to utilize glucose (sugars) in the small intestine,” she says. “It works alongside chloride and potassium to maintain fluid balance.”
More...from Outside Online.

11.Running a fall marathon? Here’s how to fuel your way to the finish line:
If you’re planning to tackle 26.2 miles (42 kilometres) in the fall, you’ve been busy this summer building up your weekly mileage.
There’s more to successful training than putting in the miles, though. The right nutrition plan is crucial to help you properly fuel for and recover from your runs.
If you haven’t yet given much thought to your nutrition, the following strategies can help maximize your performance during training and, ultimately, on race day.
Prioritize carbohydrates
A marathon-friendly diet should include enough calories to offset the extra ones you’re burning and adequate protein to prevent muscle loss and speed recovery.
More...from the Globe and Mail

12. How to Fuel to Compete in the Heat:
Staying on top of nutrition becomes more challenging as the temperatures rise.
With much of the US stuck in sweltering late summer temps, the seasons changing in the Southern Hemisphere, and Kona right around the corner, I thought it would be a good opportunity to talk about a training and racing challenge that can undo even the best prepared athlete—fueling in the heat.
When you exercise, your heart rate rises to increase cardiac output. Your working muscles need oxygenated blood; you need blood flow to the skin to offload heat, and you need blood flow to keep your organs functioning. With blood flow demands increasing in all those places, your body decreases blood flow to your gut and liver by almost 80 percent. That leaves your hard-working gut in the precarious position of trying to keep the energy flowing with precious few resources.
That means the same strategies that can work when the temperatures are cool to moderate can leave you with GI distress when it’s hot. And to be clear, it doesn’t need to be 89 degrees F/ 32 degrees C on the Queen K for you to experience these physiological challenges. As soon as temperatures cross the mid-70s F, or about 24C (and of course higher), your fueling strategy should change.
More...from Dr. Stacy Sims.

13. Study finds WADA-legal drug is performance enhancing - and could lift cyclists into a medal position:
ramadol is currently permitted by the World Anti-Doping Agency but banned by the UCI - new study finds drug can deliver a 1.3% performance increase in ‘highly trained’ cyclists.
Tramadol, the opiate painkiller which pro cyclists - including Nairo Quintana - have tested positive for in Grand Tours, has been found to increase time trial performance by 1.3% in “highly trained” cyclists.
Since March 2019 tramadol has been banned for in-competition use under the UCI’s Medical Rules, however, it is not currently on WADA’s Prohibited List.
Data from the World Anti-Doping Agency (WADA) Monitoring Programme suggests tramadol is used in several sports to reduce exertional pain and confer a performance advantage. Now, a study from researchers at the University of Kent provides further evidence to suggest that tramadol is a performance enhancing drug in time trials.
In this recent study, 21 cyclists with a “highly trained” level of fitness were first asked to complete a baseline test (identifying their V02max, peak power output and ‘gas exchange threshold’). Then, 3-14 days later, the cyclists were asked to perform two performance tests, one group after being given tramadol, and the other after being given a taste-matched placebo.
More...from Cycling Weekly.

14. What to look for in a new running shoe:
What shoe do you need for training and racing? Sifting through all the options to dial in the right shoe for you.
When it comes to buying pretty much anything these days, there are many options available to choose from, and that’s definitely the case when it comes to running shoes. So much variety is great because it means you won’t have to settle for a shoe that isn’t ideal for you, but it can also be a tad overwhelming. The right shoe for you is out there, but how are you supposed to figure out which is the best choice? Here are a few things to look for the next time you decide to update your footwear:
Narrow your scope
Before you even head to the store, make sure you know the answers to a couple of basic questions. First, are you looking for a shoe for racing or training? If it’s for training, here’s another question: will you use it for long runs and everyday training sessions, or is this a shoe you’ll reserve for speed workouts?
If you’re looking for an everyday trainer, you might want to get something with a bit more cushioning and good stability. You’ll be spending hours upon hours in these shoes, so you want to make sure they’re protecting your body step after step in training. For speed workouts, you’ll likely want a lighter and faster shoe. If this is the case, you’ll find what you need in a minimalist shoe.
More...from Triathlon Magazine.

15. The $500 Adidas Adizero Adios Pro Evo 1: Will It Make History?
It’s been almost six years since Nike dropped jaws and broke laws with a $250 race day shoe in the carbon-plated Vaporfly 4%. At the time, the price was remarkable, and so was the shoe. It literally changed running forever, enough to ponder the question: Was that shoe a bargain?
Since then, the steep playing field has more or less plateaued and that $250 mark has essentially become the de facto price tag for premium, plated race day shoes (like the Adidas Adios Pro 3). It’s not like things have become boring, but as shoe reviewers, we’d be lying if we weren’t wondering when the next leap was coming, both in performance and price. And how much will runners be willing to pay for the next phase of race day performance?
We’ll find out soon enough, because– ready or not– Adidas just dropped a $500 race day shoe in the Adidas Adizero Adios Pro Evo 1, an ultralight marathon racer that will be sure to rake records and break banks.
More...from Believe in the Run.

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

Upcoming Races, Marathons, Races, and Triathlons September 16, 2023: OASIS Zoo Run - Toronto, ON Diamond League Eugene - ORE September 17, 2023: Canadian Army Run - Ottawa, ON Sydney Marathon - Sydney, Australia September 22-24, 2023: Marathon Beneva de Montreal - QC September 23, 2023: USATF 10 km Championships - Northport, NY September 23-24, 2023: Pittsburgh Great Race - Pittsburgh, PA September 24, 2023: BMW Berlin Marathon - Germany Under Armour Eastside 10K - Vancouver, BC Wiggle, Waggle, Walk & Run - Ottawa, ON September 29, 2023: Michelob Ultra Nigh Run - Toronto, ON September 30 - October 1, 2023: World Athletics Road Running Championships - Riga, Latvia September 29 - October 1, 2023: Beneva Quebec City Marathon - Quebec City, QC Medtronic Twin Cities Marathon Weekend - Minneapolis–Saint Paul, MN October 1, 2023: New York City Triathlon - New York, NY World Road Running Championships - Riga, Latvia October 6-8, 2023: Royal Victoria Marathon Weekedn - Victoira, BC October 8, 2023: Bank of America Chicago Marathon - Chicago, IL For more complete race listings check out our Upcoming Races, and Calendars. Have a good week of training and/or racing. Ken Email:

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