California Track & Running News

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Jan–Mar 2015

Brea’s AUSTIN TAMAGNO finished 5th overall and top Californian at the 36th Annual Foot Locker Cross Country Championships National Finals in San Diego on Dec. 13, 2014. See story on 12.

California Track & Running News www.PhotoRun.net

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WEIGHT-RELATED RESEARCH FROM ACSM www.caltrack.com

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welcome to 2015

California Track & Running News Vol. 41, No. 1 Jan–Mar 2015

FORTIUS Media Group, LLC Publishing Director Larry Eder Editorial Director Christine Johnson Holding Space LLC christinejohnson.wi@gmail.com CT&RN Contributing Editors Cregg Weinmann Apparel, Footwear Reviews Dave Shrock Community Colleges Mark Winitz Northern California Photographers Victor Sailer www.PhotoRun.net Association Consultants John Mansoor Pacific Lawrence Watson Central Rebecca Trahan Southern Mike Rouse San Diego/Imperial Proofreader Marg Sumner Red Ink Editorial Services margsumner@aol.com Website Chuck Bartlett ADVERTISING Publisher Larry Eder FORTIUS Media Group, LLC ph 608.239.3785 caltrackads@gmail.com Advertising Production Alex Larsen Alex Graphics acl3graphics@gmail.com

4 ct&rn • Jan–Mar 2015

www.caltrack.com CaliforniaTrackRunningNews @caltrackrn

Welcome to the first 2015 issue of California Track & Running News. We’ll publish five print and five digital issues this year. The print issues will start out at 16 pages and the print/digital issues (beginning with the April issue) will be 32 pages.

Please note that we will only be sending issues to USATF members or paid subscribers. USATF members will receive both the print and digital publication, sent to you via email. We will also be sending an e–newsletter around the middle of each month which will contain news of interest about the sport in the Golden State.

Please visit our website www.caltrack.com your guide to all things running in California. Christine Johnson, your longtime editor, will be overseeing a redesign of CTRN’s site. Your thoughts and comments are welcome. You may also visit www. runblogrun.com for sport news from an international perspective.

I had a wonderful time catching up with many of you at the West Valley TC reunion. Now that I am back in the Golden State, I hope to see many of you on the roads.

Thanks for supporting California Track & Running News, and here’s to a happy, healthy New Year!

Regards,

Larry Eder

California Track & Running News (ISDN #10986472), incorporating Pacific Athlete, is the official publication for the four USA Track & Field associations in California and northern Nevada. CTRN is produced, published, and owned

by FORTIUS Media Group, LLC, P.O. Box 6450, San Jose, CA 95150, Larry Eder Publishing, Director. All ad materials and insertion orders should be sent to Larry Eder at the address above. Phone 608.239.3785, Fortiusmedia@ gmail.com Please also send PDFs of ad materials to Alex Larsen at acl3graphics@gmail.com

by FORTIUS Media Group, LLC, which also represents members of the Running Network and runningnetwork.com

Publisher assumes no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising.

Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher.

Christine Johnson, Editorial Director 608.239.3787 christinejohnson.wi@gmail.com

Copyright © 2015 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this publication may be repro­duced in any form without prior written permission of the Publisher.

California Track & Running News is represented

Publisher recommends, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

Let Us Hear From You! We welcome your suggestions, comments, and questions. Direct them to:

Address Changes/Missing Issues Third-class mail is not forwarded. Contact your local USATF association about address changes, duplicate mailings, or missing issues. See page 6 for contact information.

Member of:

in this issue

Jan–Mar 2015

www.PhotoRun.net

Caroline Pietrzyk (Malibu HS) finished 14th overall in San Diego.

Publisher’s Letter

4

Association News

5

Running Gear Top 10 Shoes of 2014

8

Sports Nutrition Weight-Related Research from ACSM

11

Youth 12 Foot Locker XC Champions

assoc news Dave Shrock

coachshrock@gmail.com

Pacific Association

ident Award: John Mansoor; Master’s Athlete of the Year: Irene Obera; USATF Hall of Fame Inductee: Stacy Dragila; Officials Chair Awards: Tiffany Banks, Teddy Hayes, and Ajay Podgaonkar.

Both officials and coaches have offered full slates of clinics in preparation for 2015’s track & field season. The Officials Committee hosted numerous well-attended clinics throughout the association.

The Coaches’ Committee hosted its Level 1 Coaching Education School for 81 coaches. Shortly after, hundreds attended the HOKA One One SuperClinic, designed to improve coaching effectiveness.

The recipient of the Association Legacy Coach Award for 2014 is Coach Darrell Hampton. Coach Hampton personifies the ideal of a coach, with a lasting legacy of coaching the Oscar Bailey-ACORN Youth TF Club in the late ’80s and making a purposeful difference in the Oakland–Berkeley communities. He delivered the message that education and success are tied to sport and life. A tireless volunteer in our sport, Hampton also served the Association Youth Committee as a valuable organizer.

Continued on page 6

Jan–Mar 2015 • ct&rn 5

Winter was a busy time for the Pacific Association, from the wrap-up of cross country to the lead-up to track & field.

The Open Cross Country Grand Prix continues to grow, with over 1,300 open and master athletes representing 31 teams competing in the 2014 circuit. Now in its second year, the Youth Cross Country Grand Prix continues to grow as well.

Preparation has already begun for hosting the 2015 National Open and Master’s Club Cross Country Champs to be held at San Francisco’s Golden Gate Park the second weekend of December. While the 2014 edition at Lehigh University hosted over 1,800 competitors in Pennsylvania, the GG Park venue expects over 2,000 harriers.

Nineteen delegates, along with a host of others on committees, ably represented the Pacific Association at the USATF Annual Meeting in Anaheim, where the Pacific Association was awarded the 2016 Junior Olympics T&F Championship to be held at Sacramento State.

Pacific Association members who received awards at the Annual Meeting were: USATF Pres-

assoc news Pacific (continued)

In the new year, we presented the newly renovated association website after years of planning and file transfer. Check out the new site at www.pausatf.org Sadly, the creator and longtime association webmaster, Thom Trimble, passed away shortly after a run in early January. An accomplished LDR athlete and tireless volunteer for our sport, Thom will be missed.

The 2015 master association schedule is posted on the website. The Athletes’ Committee will be reaching out to Olympic hopefuls with training grants, while additional funding opportunities will be available through the Association’s Track & Field Grand Prix.

Lawrence Watson

lawrencewatson.us@yahoo.com

Central California

Endurance House Oceanside, CA. 760.978.6422

Front Runners Los Angeles, CA 310.207.0216

Just Run La Jolla, CA 619.200.4141

Run With Us Pasadena, CA 626.568.3331

RoadRunner Sports San Diego retail store San Diego, CA 858.974.4455 roadrunnersports.com

Future Track Running Center Agoura Hills, CA 818.991.4786

6 ct&rn •Jan–Mar 2015

The Triathlete Store Poway, CA 858.842.4664 thetriathletestore.com Front Runners West Hollywood, CA 310.360.0067

Pairs Central LLC Pacific Palisades, CA 310.454.0114 Gear Co-Op Costa Mesa, CA 714.902.9168 Running Wild Palm Springs, CA 760.322.9453

ON-RUNNING.COM

Greetings to all in the Central California Association. If you live in Mariposa, Madera, Fresno, Kings, Tulare, Kern, or Merced counties, we made excellent growth in all areas in 2014.

Our 2015 plan for improvement is on target. Thank you for helping us to reach our USATF national goals. Keep recruiting: members, athletes, coaches, officials, clubs, event promoters, and friends of our sport. We’re here to assist!

Here are some resources for you: * If you need insurance to cover athletic events, email tikeemiller@yahoo.com * If you need officials for athletic events, email Jusmejeri@aol.com * If you need to set up a coaching clinic, email lawrencewatson.us@yahoo.com * If you need to set up an officials clinic, email jusmejeri@aol.com * If you need help to set up track & field, race walk, long distance, cross country, or mountain/ultra/trail runs in your area, email lawrencewatson.us@yahoo.com * Officials are needed at all meets. Some events provide payments to Officials.

Want to volunteer? email jusmejeri@aol.com * Interested in competing? Visit www.central-california.ustaf.org for meets in your area.

CENTRAL CALIFORNIA TRACK & FIELD COACHES CLINIC Feb. 21–22, CSU Bakersfield For coaches, athletes, and parents Hosted by CSUB Track Club For information, contact Charles Craig (661.301.5781, ccraig6@bak.rr.com) or Jerry Scott (661.817.3139, jestheref@aol.com) California Track & Running News is a magazine for members of the California and N. Nevada associa­tions of USA Track & Field. Contact your region regarding changes of address and missing issues.

Central California Association — lawrencewatson.us@yahoo.com — www.central-california.usatf.org Pacific Association — 916.983.4715 — heikemansoor@aol.com — www.pausatf.org San Diego/Imperial Association — 619.275.6542 — sdi_trackandfield@sbcglobal.net — www.sdusatf.org Southern California — 562.941.2621 — info@scausatf.org — www.scausatf.org

N O N U R .

S D U O L C

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Feel the

running gear:

Top 10 Shoes of 2014

Giving runners a great starting point for finding the perfect shoe, FORTIUS Media Group, LLC, in partnership with Cregg Weinmann, the Running Network’s footwear and apparel editor since 1998, reveals its top 10 shoes of 2014.

“We asked Cregg Weinmann to pick the 10 top running

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shoes of 2014 for our readers and give a quick rationale for his choices. Cregg did north of 200 shoe reviews in 2014, which are provided to our readers daily on www.runningnetwork. com and www.runningproductreviews.com ,” noted Larry Eder, FORTIUS Media’s publishing director.

Here are Cregg’s picks for the top 10 shoes of 2014, including a variety of shoe types, brands, and prices:

adidas Response Boost – $100 “The Response Boost is the best buy of all the Boost shoes, in part because the amount of EVA surrounding the Boost foam provides a durable, responsive feel. This price range has not had a better shoe, to my memory.”

Full review at http://runningproductreviews.com/index. php/shoes/training/2014-autumn-trainers/610adidas-response-boost-100

Newton Kismet – $129 “The Kismet is one of those shoes that’s an assemblage of the best work that a brand has produced. It may be the start of something better to come – one can only hope.”

Full review at http://runningproductreviews.com/index.php/shoes/training/2014fall-award-winners/560-newton-kismet-129

3

2 Brooks Glycerin 12– $150

“The Glycerin incorporated a variety of upgrades that may have been missed by many who could benefit from them. The premium price may have deterred some, but it just might be what they were looking for.”

by Cregg Weinmann

8 ct&rn •Jan–Mar 2015

Full review at http://runningproductreviews.com/index.php/shoes/ training/2014-fall-award-winners/558-brooks-glycerin-12-150

Saucony Kinvara 5 – $100 “The Kinvara didn’t win an award in the shoe review this year, finishing a close second. It makes this list because of its fit, ride, and performance—all the reasons it has been a success for Saucony.”

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Full review at http://runningproductreviews.com/index.php/shoes/training/2014-fall-training/582-saucony-kinvara-5-100

continued on page 10

running gear: continued from page 8

Top 10 Shoes of 2014

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“The Huaka seemingly came out of nowhere, its hybrid-like features striking a better balance than many of the other Hoka shoes. Whether it hits a home run or not, it points to what’s possible with the brand.”

Full review at http://runningproductreviews.com/index.php/shoes/ training/2014-fall-award-winners/559-hoka-one-one-huaka-150

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Full review at http://runningproductreviews.com/index.php/ shoes/training/2014-fall-award-winners/557-adidas-adizero-boston boost-5-120

10 ct&rn •Jan–Mar 2015

ASICS Super J33 – $100

“The Super J33 was a surprisingly good minimal shoe. Not surprising that ASICS couldn’t do something innovative, but that it took longer than necessary. It was worth the wait, though.”

Full review at http://runningproductreviews.com/index.php/shoes/ training/2014-spring-minimalist/485-asics-super-j-33-100

Nike Zoom Fly – $90

“The Zoom Fly was a surprise from Nike. Not that it couldn’t be done (it should be every season), but that it was such a good shoe and at such a great price.”

Full review at http://runningproductreviews.com/index.php/shoes/ training/2014-spring/464-nike-zoom-fly-90

adidas Boston Boost – $120

“The Boston Boost was anticipated, then proved to be as good as expected. Durable, great ride, snug, and sleek fit— this shoe is worthy of the Boston name.”

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Hoka One One Huaka – $150

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ASICS Gel-DS Racer – $110

“The Gel-DS Racer is versatile enough for speed work as well as a variety of racing distances from short and quick to about as far as you’d like to race.”

Full review at http://runningproductreviews.com/index.php/shoes/ racing/2014-summer-racing/524-asics-gel-ds-racer-10-110

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Montrail Fluid Flex 2 – $90

“The Fluid Flex 2 was updated with a more supportive upper to go with its light and flexible chassis. Who doesn’t need a trail racing shoe?”

Full review at http://runningproductreviews.com/index.php/shoes/ trail/2014-summer-trail/534-montrail-fluid-flex-ii-90

* For more information on all top 10 shoes of 2014 and many others, go to www.runningproductreviews.com *

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12 ct&rn •Jan–Mar 2015

www.PhotoRun.net

by Erik Boal

for RunBlogRun.com

Foot Locker Cross Country Championships Anna Rohrer made it back to the Foot Locker National Championships on Dec. 13 and made a statement to the entire country about her resolve and mental toughness.

Rohrer, a senior from Mishawaka, IN, captured the 2012 Foot Locker national title, but was unable to defend her championship last season when surgery to repair navicular fractures in both feet confined her to a wheelchair while she recovered.

But Rohrer stood tall again in her return to Balboa Park’s Morley Field in San Diego by standing up to the challenges of fellow seniors Ryen Frazier from Ravenscroft, NC, and fourtime finalist Makena Morley of Bigfork, MT.

Rohrer pulled away in the final mile and covered the 5-kilometer layout in 17 minutes, 12.9 seconds to become only the fifth girl in the meet’s 36-year history to win multiple championships, and only the second to do so in nonconsecutive years, joining Jordan Hasay, who won in 2005 and ’08.

“It’s just hard to think of the words to describe it because a year ago this was so far away, and I was in no position to be able to get back and run it that year,” Rohrer said. “I’ve been working so hard and so long and I never stopped thinking about this and believing in myself and thinking about getting back and taking one last cross country championship.”

Rohrer led Frazier by one second entering the final mile, but made a well-timed surge ascending the final hill to pull away from her competition. She never looked back, powering through the course despite softer footing after rain pelted the grass and dirt layout Thursday and Friday.

“Going up the hill, I was telling myself ‘I’m tougher and I’m stronger and I’ve been through this before, so I know what to expect,’” Rohrer said. “The hill I used as the opportunity to move ahead, and it really worked out at the top. Just crossing the line and remembering how it was, I’m just so grateful to be back here and I’m just so thankful to be injury-free right now.”

Frazier, whose older sister Wesley was a two-time Foot Locker national finalist in 2009– 10, held on for second in 17:22.5, leading the South team to its first victory in meet history by edging the Midwest 41–44.

The South lineup had four runners in the top 10 to hold off the Midwest, which had six runners finish in the top 15.

“I didn’t have that much pressure on me because everyone was saying that Anna has got it in the bag,” Frazier said. “I didn’t run the smartest race I’ve ever run. I went out too fast and I paid for it. But it was the last race of my high school career, and I wanted to make the best of it. I’m happy because I gave it everything I had.”

Morley, the only four-time finalist in the girls field and the 23rd female to make four national appearances in the meet, placed third in 17:28.7. She was bidding to become Montana’s first national champion since Zoe Nelson of Kalispell in 2002 and wound up earning All-America honors for the third time, after finishing eighth last year and ninth as a freshman.

“I was trying for that win. I went for it and I ended up third,” said Morley, whose freshman sister, Bryn, was 26th in 18:32.5.

“I feel more comfortable going out hard and being up there near the front, but Anna and Ryen were both really strong and they’re amazing competitors.”

Paige Hofstad of New Braunfels, TX, who was second Dec. 6 at Nike Cross Nationals in Oregon, was the top junior at Foot Locker after placing fourth in 17:32.6, followed by Hannah DeBalsi of Staples, CT, who rounded out the All-American first-team honorees by placing fifth in 17:46.9.

Libby Davidson of E.C. Glass in Virginia was the fastest sophomore, taking sixth in 17:47.9. Annie Hill of Kalispell, MT, was the top freshman, following an eighth-place finish in 17:51.3. Montana had three national finalists for the first time, with Hill and the Morley sisters.

GIRLS Californians in the Finals 10. Elizabeth Lacy 18:01 (12, Menlo School, San Mateo) 14. Carolyn Pietrzyk 18:08 (12, Malibu HS) 22. Toni Finnane 18:26 (12, Campolindo HS, Moraga) 29. Claire Graves 18:40 (10, Citrus Valley HS, Highland) 33. Kimberly Coscia 18:58 (12, South Torrance HS) 35. Grace Ling 19:16 (12, Lynbrook HS, San Jose) 38. Kendall Derry 19:49 (11, Bella Vista HS, Fair Oaks)

BOYS Californians in the Finals 5. Austin Tamagno, 15:15 (11, Brea Olinda HS, Brea) 7. Trevor Reinhart 15:19 (12, Marin Academy, Ross) 32. Colin Burke 16:15 (12, Bishop O’Dowd HS, Pleasanton)

else. I knew this is the last cross country race of my high school career and I had to go after it.”

Elijah Armstrong of Pocatello, ID, who was sixth last year, improved to third in 15:13, leading another dominant performance by the West, which had seven runners earn All-America honors by placing in the top 15 to repeat as team champion with a 31–37 victory over the Midwest.

“We bring out the best in each other,” Armstrong said. “Being able to share it with someone, all we can do is make each other better. It’s just a huge honor to be with those guys on the West team and represent with them.”

Hunter finished fourth in 15:13.2, followed by fellow junior Austin Tamagno from Brea-Olinda in California, who took fifth in 15:14.5. They were the only underclassmen to place in the top 12.

“Grant is amazing. He broke everybody at the top of the hill and kept surging and can run downhill better than anybody so that really helped,” Hunter said. “I tried to go with him, but he just flew down the hill, and I didn’t have much left at that point.”

Dressel finished sixth in 15:17.2, followed

by Trevor Reinhart of Marin Academy in California who placed seventh in 15:18.7 and Conner Mantz from Sky View, UT, in 10th in 15:26.2 for the victorious West team.

Jesse Reiser of McHenry West in Illinois supported Fisher and Hacker by taking eighth in 15:19.2, but it wasn’t enough for the Midwest to offset the West region’s depth.

Northeast regional champion Alex Ostberg of Darien, CT, the leader at the 2-mile mark, finished ninth in 15:21.1.

Visit www.footlockercc.com for full results.

Jan–Mar 2015 • ct&rn 13

These stories appeared first on www.RunBlogRun.com They are reprinted here with permission.

www.PhotoRun.net

Grant Fisher was prepared for the defense of his Foot Locker National Championship to come down to a finishing kick.

Then, the senior from Grand Blanc, MI, made sure it wasn’t necessary.

After battling John Dressel from Mt. Spokane, WA, stride for stride during an intense final 400 meters to win last year’s cross country title in San Diego, Fisher’s experience on the 5-kilometer course at Balboa Park’s Morley Field paid dividends late in this year’s race.

With eight athletes separated by less than a second with one mile remaining, Fisher decided it was time to break away from the pack at the top of the final hill. Only junior Drew Hunter of Loudoun Valley High in Virginia even attempted to keep pace.

With each step, Fisher appeared to gain strength, and the gap on Hunter and the rest of the field continued to expand on his way to repeating in 15 minutes, 2.1 seconds, becoming the fifth back-to-back boys champion in the meet’s 36-year history and the third in a row, following Lukas Verzbicas (2009–10) and Edward Cheserek (2011–12).

“There is a tree at the top of the hill, and that’s right where you crest it. You turn left around the tree, and that’s where I wanted to make my move. The pack broke up by the top of the hill, and when I made my move, I was prepared if someone followed me,” said Fisher, who improved on last year’s winning time by four seconds.

“After I made my move I took a glance or two back. I didn’t want [anyone] to sneak up on me and have anything crazy happen the last minute of the race. I wanted to monitor the guys that went for it and I was prepared when we crossed the street with about 200 to go, coming into the finish line. I was ready to throw down if someone was near me.

“I crossed the street and just gave it all I had, because this is my last cross country race as a high school guy, so it means so much to end things like this.”

Olin Hacker from Madison West in Wisconsin, who was runner-up Dec. 6 at the Nike Cross Nationals in Oregon, rallied from eighth in the final mile to place second in 15:12, giving the Midwest region a sweep of the top two spots. (Tim Hacker, Olin’s father, placed ninth in 1979 and fourth in 1980 at the Kinney National Championships.)

“I just have to thank my dad and my coach because they got me ready to peak at the right time, so it’s just awesome,” Olin Hacker said.

“I was hurting a lot, but so was everybody

nutrition: The Athlete’s Kitchen

by Nancy Clark, MS, RD, CSSD

Weight-Related Research from ACSM Exercise is medicine. That was a key message highlighted at the 2014 annual meeting of the American College of Sports Medicine (ACSM).

Given that two-thirds of Americans are either overweight or obese and that healthcare costs (to say nothing of quality-of-life costs) are staggering, we need to figure out how to turn this ship around. This article highlights some research by ACSM members related to diet, exercise, weight, and health. The info will hopefully remind you that a wise food and exercise program is far better than taking medicine.

• To lose weight, you need to create an energy deficit. But is it true that the less you eat, the more weight you’ll lose? No. A big slashing of calories poorly predicts how much weight you’ll lose because your body adapts to perceived “famine” conditions by conserving energy.

In a three-month study, young, healthy women were put on a diet to lose weight. One diet had a moderate (–400) calorie deficit; this group lost six pounds in three months. The other diet had a severe (–850) calorie deficit; that group lost only eight pounds. This was far less than predicted and related to a drop in resting metabolic rate. The body’s ability to conserve energy is powerful!

If you want to lose weight, chip off only a few hundred calories at the end of the day, rather than starve yourself by undereating all day.

• Men who want to lose weight should not crash diet. They’ll lose not only muscle but also testosterone (a muscle-building hormone).

In a three-week study, soldiers ate a high-protein diet (three times the RDA; 2.4g protein/kilogram/day) but ate 40% fewer calories than the amount needed to maintain weight.

While the very high protein intake helped counter the muscle loss, it did not maintain testosterone levels. Remember: Chipping off a few hundred calories is preferable to a

chopping off a thousand. Two fewer cans of soda or beer a day can make a difference in weight!

• Are dieters better off eating three small meals plus three small snacks—or eating the same amount of calories but in only two meals? For two weeks, obese, middle-age women ate calorie-controlled packets of food either two or six times a day. Either way, the subjects reported being hungry. Eating six smaller meals did not appear to improve appetite response. So make your choice as to how often you want to eat, being sure to keep the total calories within the budget.

• Many dieters drink coffee for breakfast, swearing it curbs their morning hunger pangs. Yet a study with 12 subjects reported no differences in appetite (and subsequent food intake) when their breakfast and midmorning beverages were 1) water, 2) water+caffeine, 3) decaffeinated coffee, or 4) decaf+caffeine.

At lunch (4.5 hours after breakfast), the subjects reported similar levels of hunger and ate a similar number of calories, regardless of caffeine intake. Coffee did not effectively curb their appetites.

• What happens to food intake when healthy college men who exercise regularly are told to sit for 10 additional hours a week for 8 weeks? They eat less! At baseline, the subjects ate about 2,600 calories a day (47% carb, 18% protein, 32% fat).

When they were told to be more sedentary, they intuitively ate less than baseline. They chose the same foods, just smaller portions. Only one of the eight subjects ate more than at baseline. The moral of the study: If you get injured and can’t exercise, your body can naturally desire fewer calories. The trick is to listen to your body’s cues, not to the tempting food ads on TV!

• Exercise can impact not only

EAT WELL, RUN WELL weight but also the kinds of microbes that grow in the gut. In mice, the kinds of microbes differ by 40% between sedentary lean and sedentary obese mice. Even mice made obese by a high-fat diet—but allowed to use an exercise wheel—had a lean phenotype compared to the sedentary obese mice with no access to the exercise wheel. The exercised mice had distinctly different gut microbes. We need more research to understand how exercise impacts gut microbes in humans and how those microbes impact metabolism and weight.

• Many lightweight rowers have to drop weight during in-season training. Does this hurt their rowing? Likely yes! A study compared the 2K erg performance of seven heavyweight and seven lightweight candidates for the U.S. Rowing National Team in December (off-season) and July (in-season). Compared to the off season, the heavyweight rowers improved their VO2 peak/fat-free mass while in season. The lightweight rowers did not. The dieting rowers decreased total body weight by ~4.5 pounds and body fat by ~1%. They lost about 2 pounds of lean muscle. They rowed slower in the simulated 2,000-meter rowing test. The researchers recommend that lightweight rowers try to maintain their required weight throughout the year, so they can focus on performance during the season. Easier said than done ...

• Female athletes commonly have low bone mineral density. Is this related to their weighing less? Having low body fat? Less muscle? A study of 44 female D-1 athletes (from cross country, tennis, basketball, and soccer teams) suggests that bone mineral density significantly relates to muscle mass. The more muscle, the better the bone density. Keep lifting those weights!

• Does very slow walking (1 mile/hour) on a treadmill desk offer any health benefits? Yes. In a study, 32 college students consumed 300 calories of glucose and then either 1) remained sedentary for two hours or 2) for two hours alternated walking on a treadmill workstation for 30 minutes then sitting for 30 minutes. The results suggest even very slow walking helped with blood glucose control.

Any exercise is better than no exercise. Being sedentary is deleterious to health.

• The older we get, the less we move. Regular, leisure-time exercise patterns decrease from childhood to adolescence and become unacceptably low in adulthood. Is this decline

related to changes in reward pathways in the brain? Researchers need more information to unravel the genetic pathways that affect exercise behavior. But before too long, we may get personalized strategies based on our genes that will increase our lifelong desire for exercise. Stay tuned!

Don’t let nutrition be your missing link...

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels active people at her private practice in Newton, MA (617.795.1875). For more information, enjoy reading her Sports Nutrition Guidebook and food guides for marathoners, soccer players, and cyclists. They are available at www.nancyclarkrd.com Visit www.NutritionSportsEerciseCEUs.com for online education opportunities. © Copyright Nancy Clark, MS, RD, CSSD. January 2015

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