TORONTO MARATHON MEDICAL DIRECTOR
Dr. Christopher Woollam MD
Diploma Sport Med.

Dr. Woollam brings a vast experience in running injuries to the table. As a sport physician since 1990, he has been personally active in running, triathlon and several sports.
He has been Medical Director to the Toronto Marathon since its inception. As such he has seen and treated thousands of runners for the various injuries endemic to running.
His current sport involvement includes:

Medical Director the Toronto Marathon
Team Physician the Mississauga Ice Dogs (OHL hockey)

His main interests are biomechanics of the lower extremities and treatment of sport specific injuries to running and ice hockey.

His practice consists of diagnosis, investigation and management of the many and varied injuries seen in a sport practice. He works with a team of physiotherapists, chiropractors, athletic therapists, and massage therapists.
He is also specialized in the prescription and fitting of custom made orthotics for use with all types of shoes.

Dr. Woollam is available by appointment at the following locations. His services are covered under the Ontario Health Card. If you have a family physician, a referral is suggested to keep him or her informed.

• Athlete's Care- 11 King St. W. C-120, Toronto
  (416) 368-9990, www.athletescare.com
• Erin Mills Sport Med and Rehab
  2227 S. Millway #305 (behind S. Common Mall)
  Mississauga
  (905) 820-7246

For further information about Dr. Woollam, please consult www.sportMD.ca.

During the Toronto Marathon he can be found at the finish line medical tent located in Queen's Park. The medical support at the Toronto Marathon is vast. It includes physicians specializing in both sport medicine and emergency medicine, nurses from the city hospitals in the ER and the ICU, a large number of physiotherapists and massage therapists.
Support is provided along the route and at the finish line. For a detailed account of this coverage click here.

PSYCHING TEAM DIRECTOR
Dr. Kate Hays, PhD.

Back by popular demand! Quick tips on how to be mentally prepared to run your best race. Consider these typical scenarios:

• The runner who expects to complete the race in 3:25--or feel utterly defeated;
• The first-time marathoner, wondering what he'll do when he hits "the wall";
• The runner who knows that she is too keyed up but can't calm down;
• The runner who can't stop thinking about a current crisis in his family life;
• The runner coming back from injury and insecure about how much she can handle.

Each of these runners can benefit from a few minutes' conversation with a member of the Psyching Team. Based on the successful New York City Marathon Psych Team, Dr. Kate Hays and 30 volunteer psychologists and sport psychologists will offer mental strategies (and a friendly face) to runners from 7 a.m. until race start, at Mel Lastman Square. Commonly-used peak performance strategies include goal setting, relaxation training, imagery, positive self-talk, and affirmations. Psyching Team members trained in these methods will tailor the technique to the particular person. It's fun and it's helpful. What more could you ask?

Inaugurated in 1999 and supported by the Ontario Psychological Association, each year members of the Psyching Team work with over 1,000 individuals, small groups of runners, and participants in workshops and the Carbo Dinner. Runners are especially interested in learning methods of tension reduction and appropriate goal setting, as well as experiencing positive imagery for the race. Most find it helpful to wear the piece of finishing line ribbon that we will give you. This fluorescent orange ribbon helps runners to remember and use the "psyching" tips they have learned.

Each year, we add or modify services, based on your interest and involvement. Many of you find out about the Psyching Team right here on the web, and increasingly, you seek us out. Keep it up!

• In addition to those Quick Psyching Up Tips just before the race, the Psyching Team is available for longer consultation and mental strategizing during Race Registration @ the Expo. You'll find us at the Psyching Team table throughout Saturday, October 13.
• "Psychs on Bikes" is going strong. We provide encouragement, support and advice to runners during the course of their race.
• How did the race go? We'll be available at the Medical Tent after the race, to help you put your best "spin" on the race just after you've finished or, if necessary, help you cope with a crisis.

Kate Hays, Ph.D., C.Psych., practises sport psychology and clinical psychology in Toronto, through her own consulting programme, The Performing Edge, and as Sport Psychologist with Athlete's Care. A member of and trainer for the New York City Marathon Psych Team since 1986, Dr. Hays also has been a member of the Boston Marathon Sweep Team. She is Past-President of the American Psychological Association's (APA) Division of Exercise & Sport Psychology. She is actively involved with the Association for Applied Sport Psychology (and is a Fellow and Certified Consultant, AASP), Canadian Psychological Association, Ontario Psychological Association, as well as APA. A frequent lecturer throughout North America, Dr. Hays combined her expertise in sport psychology and psychotherapy in writing Working It Out: Using Exercise in Psychotherapy (1999) and (for your friends who haven't yet been hit by the running bug!) Move Your Body, Tone Your Mood (2002). As an avid runner for more than 25 years, Dr. Hays is excited to share the wealth of constructive information on mental skills training and sport psychology with runners at the Toronto Marathon.

People seeking further information about The Psyching Team or sport psychology, or interested in volunteering to be members of The Psyching Team, may contact Dr. Hays at The Performing Edge, (416) 961-0487 or online @ www.theperformingedge.com

Click Here for mental skills tips for marathoners and half-marathoners.

With the rate of skin cancers rising 4% to 5% a year for a total of about 72,000 new cases in Canada, it’s more important than ever to cover up. More than 4,500 of those will be melanoma, the deadliest form of skin cancer. Runners and other "outdoor" athletes are more susceptible with an increase risk of skin cancers by up to 400%.

Use a sunscreen whenever you’re outdoors and apply liberally. Pick one that is at least SPF30 and provides both UVA and UVB protection. It’s a good idea if you’re going to be out there for hours to take a small tube with you and reapply regularly.

SUSAN FINKELSTEIN, MHSc., R.D.
susanfinkelstein@sympatico.ca
Registered Dietitian
Sports Nutrition Consultant

Susan is a registered dietitian and nutrition consultant in private practice specializing in sports nutrition and works in Toronto, where she does individual counseling. She counsels clients in the areas of weight loss/ weight gain, disease prevention and management (e.g. heart disease, osteoporosis, and diabetes), and sports nutrition. In the area of sports nutrition, she counsels recreational and high performance athletes.

Susan has a regular nutrition column called "Healthy Bites" that is featured in several (Mirror) local newspapers throughout Toronto. She is also the nutrition writer for the e-zine called TravelTerrific.

Susan is particularly enthusiastic about helping athletes achieve their goals through proper nutrition. As an avid runner and Boston qualifier, she knows from professional education and personal experience that proper fueling during training and racing is essential for peak performance.

Susan obtained her Bachelor of Science in Foods and Nutrition from the University of Western Ontario and her Master of Health Science in Community Nutrition from the University of Toronto. She has also graduated from the Dietetic Internship program at The Toronto Hospital.

Susan is a member of The College of Dietitians of Ontario, Dietitians of Canada and The American Dietetic Association. She is also an active member of the Sports, Cardiovascular, and Wellness Nutritionists, Consulting Dietitians of Ontario and the Sports Nutrition Network.

Now that you are training for your marathon or half marathon, you know how important it is to be healthy so that your training can go smoothly. Giving your body the right fuel will build your energy reserves for stressful workouts and allow you to have high quality training sessions. Choosing nutritious foods with optimal amounts of vitamins and minerals will also help in minimizing injury.

On a daily basis you should make sure to get the right balance of carbohydrate and protein. Your higher exercise levels demands more fuel in the form of carbohydrates. Protein is required to build and maintain muscle. Generally, you should aim for 60% to 65% calories from carbohydrates, 15% to 20% calories from protein and 15% to 25% calories from fat.

Fluid intake should be consistently high to match your losses through sweat. Improper hydration results in poor performance. Additional fluid should be consumed when the weather is hot and humid. You should drink amounts that produce light-coloured urine.

It is very important to have some readily available fuel in your system before your run. 1 to 2 hours before your training session, have a small snack that is high in carbohydrates and low in fat. The carbohydrates will give you the fuel to exert optimal effort during your run. Since fat tends to take longer to digest, you want to choose a food that is low in fat, so that it does not cause stomach problems during your run. Some pre-run food ideas are bagels, no-fat yogurt, fruit or a low-fat sports bar (e.g. Powerbar).

Ensuring that you are properly hydrated before your run is important for optimal performance. 2 cups of water can generally be tolerated at least 2 hours before a run and 1 cup can be tolerated right before a run. Experiment with pre-run foods and fluids to see what you tolerate best.

Whether you need fuel during your run depends on how long you are running and at what intensity. The longer and faster you run, the more fuel you are going to need. And your pre-run foods may not be enough to carry you through a high quality workout.

Generally, for runs of at least 1.5 to 2 hours, you will require extra fuel. Most people choose energy bars, gels or sports drinks. However, you may choose any food that is high in carbohydrates and low in fat. It is crucial to try different foods on your long runs to see which ones you tolerate best. During the "big event" is not the time to try a new food product.

Fluids are crucial during runs longer than 1 hour. Carry a bottle belt or plan several water stops along your route. Or take money with you on your run and plan to stop off at a convenience store for a drink. Water is an adequate fluid replacement. However, when your runs start getting very long and the weather starts getting hotter, sports drinks may help you rehydrate faster and maintain the sugar in your blood. If you decide to use sports drinks, try different brands and flavours to see what you tolerate. Try to drink a least 1 cup every 15 minutes.

By Susan Finkelstein, MHSc, RD

The energy/sports bar market has made big strides since the 1980's. You now can choose from an array of bars such as meal replacement, weight-loss, bars to build muscle, bars to increase endurance and bars specifically designed for women. And you don't even have to go to a health food store to get them. Energy bars are so common now that you can find them at your local convenience store right next to the candy bars.

For athletes, sports bars offer versatility, as they are portable, do not have to be refrigerated and are handier than bagels, yogurt or other high-energy foods. But which bar is right for you? The following article goes over the different types of energy bars and when they are best used.

High-Carbohydrate bars
High-carbohydrate bars usually contain over 70% of their calories from carbohydrates. They have a moderate amount of protein and are low in fat, which makes them easier to digest. Most high-carbohydrate bars are also fortified with vitamins and minerals, which is important if you are not eating as healthy as you would like.

High-carbohydrate bars are a great pre-, during and post workout snack. 1 to 2 hours before a workout have 1 bar with 2 cups of water. It is important to experiment with how much time your body needs to digest the bar before your workout session to avoid stomach upset. During a workout or race of more than 1.5 hours, have small bites of a high-carbohydrate bar along with lots of fluid. After a workout, having a high-carbohydrate bar can make a great snack that will replenish glycogen stores.

High-Protein Bars
High protein bars usually contain anywhere from 15g to 35g of protein. This is considerable since the average person needs anywhere from 60g to 100g of protein per day. The fat content in these bars are usually higher to give the bars added flavour. Some high protein bars are also low in carbohydrates. These bars will only have a few grams of carbohydrates. Other high-protein bars, which are not low in carbohydrates, contain a more moderate amount of carbohydrates- at least 30 g. High-protein bars are also fortified with vitamins and minerals and some contain amino acids and creatine. All of this is fine, but not necessarily essential.

High-protein bars may be helpful for those who find it hard to get enough protein like vegetarians and high-mileage runners. For the rest of us, getting enough protein can easily be met by eating fish, soy, meat, poultry, beans, eggs and dairy products. I do not recommend the high protein/low carbohydrate bars as a pre- or during workout fuel as they are harder to digest and do not give you the necessary carbohydrates for energy. After a workout, a high-protein bar along with other foods such as a bagel or yogurt, can be a suitable snack.

Women-Only Bars
A new category of bars have come out into the market, designed specifically for women. These bars are usually smaller, for smaller appetites and have more nutrients that women typically lack, such as iron, folic acid and calcium. Women-only bars are also often made with heart healthy soy protein.

Women-only bars can make a handy snack when you are on the run or there are no healthy foods at home. Since they are smaller than average bars, women may want to have a piece of fruit or yogurt along with the bar, if they are having them in place of a meal.

Meal Replacement Bars These bars are marketed to those trying to lose weight. Rather than having a meal, dieters have a meal replacement bar for breakfast and lunch and then have a healthy dinner. These bars have a moderate amount of protein and carbohydrate as well as vitamins and minerals. For those that have difficulty with portion control, a meal replacement bar may help. But for the rest of us, food is better. Whole food has a wealth of nutrients that no bar can replace.

Bars* Calories Protein (g) Carbohydrates (g) Fat (g) High-Carbohydrate Clif Bar 250 7 46 4 Gatorade Energy Bar 260 6 48 5 PowerBar Performance 220 9 41 2 Vector Energy Bar 200 9 32 5 Amino Vital 280 6 50 5 High-Protein Atkins Advantage 220 18 2.5 11 EAS Myoplex Plus** 340 24 44 8 Lean Body 290 30 2 4 PowerBar Protein Plus** 300 24 39 5 Women Only EAS Results 200 11 28 6 Luna 180 10 24 4.5 PowerBar Pria 110 5 16 3 Meal Replacement Slim-Fast Meal On-The-Go 234 12 33 6

*Bar sizes vary. See label.

**These bars are high in protein as well as high in carbohydrates.

After your run, you want to replenish your stores of carbohydrate and regain fluid balance. Within 15 to 30 minutes of finishing a long run, eat something high in carbohydrate like fruit, bread, pasta, cereal or an energy bar. Throughout the rest of the day, make sure to have a high carbohydrate snack every 2 hours. "Topping off" your carbohydrate reserves will enable you to be ready for another week of high- quality workouts. Recovery fluids such as water, juice or sports drinks should also be taken throughout the day to replace fluid and electrolytes lost through sweat.

If you would like to make an appointment with Susan, please phone (416) 483-7048 or e-mail: susanfinkelstein@sympatico.ca

Selby Copeland B.Sc. Hons, D.C. Chiropractor Summerhill Health Centre

Heather Bohez B. Sc., N.D. Naturopathic Doctor Summerhill Health Centre

Selby Copeland is a chiropractor licensed to practice in the province of Ontario. Dr. Copeland is a member of the Ontario Chiropractic Association, the Canadian Chiropractic Association, and the Canadian Memorial Chiropractic College. After graduating from the University of Western Ontario with a Bachelor of Science Honours degree in Biology with distinction, she decided to pursue a career in chiropractic medicine and attended the Canadian Memorial Chiropractic College 1997-2001. Throughout her academic career she received many academic and extracurricular scholarships. She recently joined the Summerhill Health Centre and is excited to be practicing in a multidisciplinary setting. Dr. Copeland is an avid runner, having completed numerous 5 and 10 km events and completing the Toronto Marathon¹s half marathon in 1999. In addition to her own running, Dr. Copeland supports her husband¹s competitive running, a three time Boston Marathon finisher, currently training for the Toronto Marathon this fall.

Heather Bohez graduated from the University of Victoria with a Bachelor of Science degree. After being a teacher, counsellor and basketball coach in St. Lucia, West Indies, she decided to pursue her goal of becoming a Naturopathic Doctor. Dr. Bohez practices naturopathic medicine with other health care providers at the Summerhill Health Centre. She believes in working with conventional medicine and in educating people about their bodies and how to take responsibility for their health. Heather has worked at Anishnawbe Native Health Centre in Toronto with their prenatal program and continues to be a teacher at the Canadian College of Naturopathic Medicine.

Congratulations! You¹re challenging your mind and body by pushing yourself towards a new goal ­ whether this is your first marathon or you are striving for a new personal best ­ you have the determination to see it through!

you are reading this BEFORE the big event, so you can plan ahead and have the tools you will be using for your post race recovery care on hand. If not, there are plenty of tips, which you can still apply to your post race care.

Now...picture this...you¹ve just crossed the finish line (new goal met of course), had your post race massage/physiotherapy/chiropractic, grabbed your post race meal from the race sponsors, and are heading home. Now what? How should you care for your body to reduce injury, speed up recovery, and get back to setting new race goals as soon as possible? Fear not, we are here to help!