It is currently thought and the science seems to support that these drinks are safe with no harmful , adverse effects. In fact it appears that these drinks may even help stimulate weight loss by increasing Resting Energy Expenditure. One study in 2007 tested Red Bulls effect on strength. Surprisingly the testers found that ingestion of Red bull “significantly increases upper body muscle endurance even with the trivial amount of caffeine it contains.” Most of what the current research supports are the energy drinks ability to “increase exercise intensity at moderate intensity levels, combat fatigue and increase alertness.” So the primary benefit of a caffeine drink appears to be more beneficial to endurance athletes compared to exercise that is mostly anaerobic in nature.

Coffee typically has between 65 and 200 mg caffeine depending on serving size. For example 16 ounces of drip coffee may have 175 mg while 16 ounces of Starbucks has 330mg. By comparison Red Bull has 80 mg in 8 ounces, Monster 80 mg in 8 ounces, Rockstar 80 mg in 8 ounces and Javafit Energy Extreme has a whopping 225 mg of caffeine in just 6 ounces. It is recommended that the upper limit for caffeine in a non-caffeine sensitive individual should be no more than 6 mg per kg body weight (1 kg=2.2 lbs).

Practical Application:

Caffeine appears to be a well researched supplement that can positively affect performance on endurance athletes. Taken in moderation
(6mg per kg body weight) it does not appear to have an negative adverse effects. Other supplements that benefit endurance athletes include replacing carbohydrates. Glycogen stores last 60-90 minutes in an exercising athlete. By replacing carbohydrates an athlete can prolong exercise. Athletes should replace lost fluids. 4-12 fluid ounces of a carbohydrate-electrolyte sports drink every 15 minutes during exercise will help an athlete avoid dehydration and cramping as well as fatigue. Recent research also suggests that adding a small amount of protein to a carbohydrate restores greater levels of muscle glycogen, increases performance, and prevents some muscle damage that will occur during endurance exercise.

The number of supplements available to endurance athletes continues to grow even though it is lacking in any formal research or documentation. Many athletes are quick to latch onto the “newest and latest’ form of product or supplement that promises to enhance their performance. Many of these rely on testimonials from athletes that were given free product. The above “practical application’ section is an attempt to give you a science based approach to maximizing their performance during an endurance event with proven, researched applications. Until an athlete has maximized their performance utilizing the above recommendations it is unlikely that they will receive any benefit from other less researched performance enhancers.

Written by Dr. Victor Runco

We are women and we are runners but we are not helpless. I would never want my daughter to have to give up the joy she has found in running in order to stay safe. So last night we sat down and talked about the steps we could take to give her a better chance of staying safe when running alone.

The first step is to try to avoid running alone as often as she can. From now on, she will either take our big weimeraner with her or invite a friend along for the run. Since this isn’t always possible, she will make a habit of letting someone know her exact route and the time she expects it to take her to get back. In addition, she will vary her route, never developing a routine run on a routine day. A victim with a routine allows a predator to stalk a victim and pick his attacking spot ahead of time.

When I told her that the most important thing to remember is not to talk to strangers, she laughed at me and said, “Mom, aren’t I too old for the ‘don’t talk to strangers’ bit.” The sad truth is that nobody is too old for that. Predators are not like the monsters we see in scary movies. They don’t wear signs saying, “Look at me, I’m a bad guy.” They blend in and often use the tactic of approaching their victim for help. As a mom, it is my first instinct to help and I know it would be my daughter’s. But it is important to remember that our safety comes first. If someone looks hurt keep going and when you are a safe distance away call 911 for help. If you are approached for directions, never step close to the car to give them. None of these things means you have to be rude. As a matter of fact it is believed that acknowledging a potential attacker with a greeting may keep them from approaching you. If they know you have seen them and are bold enough to say hello, you will seem less like a victim. So do greet runners and other people along the way but do it with caution.

It is also important to always be aware of your surroundings. Don’t use headphones when running and pay attention to things around you. If something looks out of place, avoid it. Ed Hudson, running coach and retired police officer says to trust your instinct. “Human beings are the only species who will actually disregard their ‘gut feeling’. If you turn onto a street or trail and find that you are uncomfortable, even if you can’t put your finger on why, trust your gut and turn around and find a new path. As mom always said, “It is better safe than sorry.”

For most runners, running becomes a way of life. Without it we are not as healthy, but we are also not as happy. The world is not always safe but we can take our personal safety into our own hands. We are runners and we are strong. With a little bit of caution, we can protect ourselves while still enjoying the roads and trails.

Written by Ann Brennan

This workout is designed for beginners but is not beginner-specific. It can be used by swimmers of all levels. If you prefer, you may download this workout and take it to the pool with you.

Warm-up: 100 swim, 100 kick, 100 pull.

Set 1:

• 1000 swim. ( ( 100 X 1 @ 80%, 100 X 1 @ 90% ) X 5 )

Set 2:

• 3 X 100 swim @ 90% ( rest 15 sec. between each )

Cool Down: 100 swim

Total distance: 1700

Understanding this workout:

1000 swim. ( ( 100 X 1 @ 80%, 100 X 1 @ 90% ) X 5 ) – Swim 100 yds or meters at 80 %, then 100 at 90% max effort. Repeat those two 5 times.

Warm up/Cool down: These should be done at a very easy pace/effort level.
Swim: crawl/front/freestyle stroke.
Pull: Swim using a pull buoy between your legs. Most pools will have these for public use.
Kick: Using a kickboard, kick.

This swim workout has been provided by Carrie Smith. If you are interested customized swim workouts to complement your training, please contact Carrie at csmith.sdsu@gmail.com.

The best features of the bottle remain at the top however. First, spilling water, or worse, a sports drink, on you or the trail, is a thing of the past with this bottle. In order to get hydration out, you must give it a small squeeze. This means that when during hard or hilly running, you don’t have to worry about liquid spilling out due to vigorous shaking. Secondly, there is a locking function that when dialed to the correct position, will completely prevent liquid from falling out.

Price: Great. The bottle retails for $20 USD, and is well worth it
Quality: Top quality. Although only 6 weeks old, it has shown no signs of wear. Camelbak’s reputation is rock solid
Weight: On par with competing products, it holds 21 oz of water.
Storage: Good size pocket with a small latch to prevent keys from falling out. I have put a lara bar and key there with a little extra room leftover

Reviewed by Ryan Denner

This workout is designed for beginners but is not beginner-specific. It can be used by swimmers of all levels. If you prefer, you may download this workout and take it to the pool with you.

Warm-up: 200 Swim.

Set 1:

• 8 X 50 Swim. 1-2 @ 85%, 3-4 @ 90%, 5-6 @ 95%, 7-8 @ 100% (30-second rest)

Set 2:

• 6 X 50 Swim. 1-3 @ 90%, 4-6 @ 90+% (25-second rest)

Set 3:

• 4 X 50 Swim. Make each 50 faster than the previous. (20-second rest)

Set 4:

• 2 X 50 Swim. Sprint. (60-second rest)

Cool Down: 200 swim, 200 Pull

Total distance: 1600

Understanding this workout:

6 X 50 Swim. 1-3 @ 90%, 4-6 @ 90+% (25 second rest) – Swim 50 yards or meters 6 times and rest 25 seconds after each. 1-3 at 90% of max effort, 4-6 above 90% of max effort.

Warm up/Cool down: These should be done at a very easy pace/effort level.
Swim: crawl/front/freestyle stroke.
Pull: Swim using a pull buoy between your legs. Most pools will have these for public use.
Kick: Using a kickboard, kick.

This swim workout has been provided by Carrie Smith. If you are interested customized swim workouts to complement your training, please contact Carrie at csmith.sdsu@gmail.com.

I like to recommend this shoe to people who are new to running and need stability in a shoe. The reason being, the shoe offers a lot of protection in the form of a thick, plush sole. The sole is also flared out in the toe box a bit, giving the shoe a LITTLE bit more lateral stability than competing shoes without it. The shoe also works well as a training shoe for more experienced runners. In fact the Saucony Grid Fastwitch compliments the Guide nicely for the training/racing combination.

You can expect to get between 350 and 500 miles out of this shoe. The range is big and depends on weight and frequency of use. For your average runner it works out to about 6 months.

The Technology:

UPPER

• Hydrator collar lining: Saucony’s performance apparel fabric that provides next-to-skin comfort and maximizes wicking
• Comfortride Sockliner: Breathable, moisture wicking, anti-odor and anti-microbial Comfortride insole provides improved step-in comfort with rebound properties
• Air Mesh Upper: Provides lightweight breathability
• HRC Strobel Board: Increases cushioning and comfort.

MIDSOLE

• Heel ProGrid™: Saucony’s latest impact deflection technology, ProGrid™, absorbs impact, dissipates shock and sets the foot up for a smooth transition
• Dual Density Impulse EVA: Provides increased shock attenuation, responsive cushioning, stability, durability and rebound properties
• SRC(Super Rebound Compound) Impact Zone: Provides shock attenuation and sets the foot up for a smooth transition
• SRC Xtra Forefoot Cushioning: Saucony’s premier forefoot cushioning system provides a smooth toe-off

OUTSOLE

• Blown Rubber: Lighweight flexibile material provides added cushioning while maintaining durability and a smooth ride
• XT-900™: A carbon rubber outsole material that offers exceptional traction properties without sacrificing durability

Our Performance Opinion:

Trails: Okay for fire roads and non-technical trail. It works but they make a trail version called the Guide TR 2 that is much better.
Road: Great. This shoe promises to be one of the best stability shoes for 2010. Extremely comfortable and durable.

5k-10k Trail Race: Good, especially for someone who is new to running. More experienced runners may prefer a lighter shoe
Trail Half Marathon & Marathon: Excellent. A very comfortable shoe for long distance training runs and races.

About the Reviewer: Male – 190lbs.

This workout is designed for beginners but is not beginner-specific. It can be used by swimmers of all levels. If you prefer, you may download this workout and take it to the pool with you.

• 800 swim @ 80-85% (20 seconds rest)
• 600 swim @ 85-90% (40 seconds rest)
• 400 swim @ 90-95% (60 seconds rest)
• Cool Down: 200 swim

Total distance: 2000

Understanding this workout:

800 swim @ 80-85% (20 seconds rest) – Swim 800 yards or meters at 80-85% of max effort and rest 20 seconds after.

Warm up/Cool down: These should be done at a very easy pace/effort level.
Swim: crawl/front/freestyle stroke.
Pull: Swim using a pull buoy between your legs. Most pools will have these for public use.
Kick: Using a kickboard, kick.

This swim workout has been provided by Carrie Smith. If you are interested customized swim workouts to complement your training, please contact Carrie at csmith.sdsu@gmail.com.

This workout is designed for beginners but is not beginner-specific. It can be used by swimmers of all levels. If you prefer, you may download this workout and take it to the pool with you.

• Warm up: 200 swim, 200 kick
• Set 1: 4 X 50 swim. 1-2 @ 85%, 3-4@ 90% (20 sec. rest between each.)
• Set 2: 5 X 200 swim. Descend (time) 1-5 (30 sec. rest between each.)
• Cool down: 100 swim
• Total distance: 1700

Understanding this workout:

5 X 200 swim. Descend (time) 1-5 (30 sec. rest between each.) – Swim 200 yards or meters five times. Rest 30 seconds between each. Each 500 should be a little bit faster than the last.

Warm up/Cool down: These should be done at a very easy pace/effort level.
Swim: crawl/front/freestyle stroke.
Pull: Swim using a pull buoy between your legs. Most pools will have these for public use.
Kick: Using a kickboard, kick.

This swim workout has been provided by Carrie Smith. If you are interested customized swim workouts to complement your training, please contact Carrie at csmith.sdsu@gmail.com.

This workout is designed for beginners but is not beginner-specific. It can be used by swimmers of all levels. If you prefer, you may download this workout and take it to the pool with you.

• Warm up: 300 swim
• Set 1: 10 X 50 swim. 1-5 @ 85%, 6-10 @ 90% (20 sec. rest between each.)
• Set 2: 500 swim at 90%
• Cool down: 200 pull, 100 swim
• Total distance: 1600

Understanding this workout:

10 X 50 swim. 1-5 @ 85%, 6-10 @ 90% (20 sec. rest between each.): This means you will swim 50 yards OR meters (your choice) ten times. The first 5 do at 85% of your max effort. The second 5 do at 90% of your max effort. Between each 50, rest for 20 seconds.

Warm up/Cool down: These should be done at a very easy pace/effort level.
Swim: crawl/front/freestyle stroke.
Pull: Swim using a pull buoy between your legs. Most pools will have these for public use.

This swim workout has been provided by Carrie Smith. If you are interested customized swim workouts to complement your training, please contact Carrie at csmith.sdsu@gmail.com.

This workout is designed for beginners but is not beginner-specific. It can be used by swimmers of all levels. If you prefer, you may download this workout and take it to the pool with you.

• Warm up: 200 swim, 200 pull
• Set 1:  8 X 100 swim at 85%. (30 sec. rest between each.)
• Set 2: 8 X 50 swim at 90% – 95%. (30 sec. rest between each.)
• Cool down: 100 swim
• Total distance: 1700

Understanding this workout:

8 X 100 swim at 85%. (30 sec. rest between each): This means you will swim 100 yards OR meters (your choice) eight times at an 85% effort level. Between each 100, rest for 30 seconds.

Warm up/Cool down: These should be done at a very easy pace/effort level.
Swim: crawl/front/freestyle stroke.
Pull: Swim using a pull buoy between your legs. Most pools will have these for public use.

This swim workout has been provided by Carrie Smith. If you are interested customized swim workouts to complement your training, please contact Carrie at csmith.sdsu@gmail.com.