Runner's Web Digest - March 3, 2004 (Mini Edition)

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Note: This is an interim "mini edition" of the Digest.

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Digest Article Index:

1. Home gyms on the rise
More people purchasing own exercise equipment.
2. Comparing Cycling With Running
3. Fitness, rest, nutrition are best immune-system boosters
4. Miles of Memories - Joe Henderson
5. Set The Pace For Improvement
6. Thinking on Your Feet
Using the grey stuff to modify training and improve your performance
7. Iliotibial Band Syndrome
Prevention and Treatment of a Common Runner's Injury
8. How To Run and Enjoy the Marathon - (A Practical Guide To The 26.2-Mile
Journey) By James Raia
Chapter 4. Marathoning For Dollars: Running is fitness on the cheap.
9. Antioxidants: A radical departure By Jerome Burne
Are the millions spent on antioxidants wasted, as a new study suggests?
10. From Runner's World
11. Elderly work up a sweat for exercise
Regular exercise is one of the keys to healthy living, but new research suggests
physical activity also may be
significant for people to stay independent longer as they age -- at least for
women.
12. Never too late to lift
Pumping iron can help older people avoid muscle deterioration and remain active,
gerontologists say
13. Anger, hostility linked to rhythm disorder in men:
14. What Causes Muscle Soreness?
15. Taking The Sneeze And Wheeze Out Of Exercise


This week's poll is: "How should the Olympic team be selected?"

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The previous poll was: "When did you set your last PR (Personal Record)?"

The results at publication time were:
Answers Votes Percent
1. 2003 - 2004 34 38%
2. 2 years ago 6 7%
3. 3 years ago 4 4%
4. 4 years ago 1 1%
5. 5 years ago 4 4%
6. 10 years ago 10 11%
7. 20+ years ago! 30 34%

Total Votes: 89
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This Weeks News:

Articles:

1. Home gyms on the rise
More people purchasing own exercise equipment.
The days of long waits for sweaty machines are losing their appeal faster than a
New Year's resolution. Is it any wonder
more people are opting to work out at home?
Many are buying their own exercise equipment, driven partly by affordable prices
and the notion -- sometimes
unrealistic -- that the sight of a new cross-trainer will get them moving.
Americans spent about $4.3 billion on exercise equipment in 2002 -- up more than
11 percent from the previous year,
which saw almost $3.9 billion in sales, according to the National Sporting Goods
Association.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/02/27/home.gyms.ap/index.html


2. Comparing Cycling With Running:
Which burns more calories, running or cycling?. The standard comparison is that
one mile of running equals four miles of
cycling, but that's lousy science. Although running requires the same amount of
energy per mile at any speed (110
calories per mile), riding is affected by wind resistance so the faster you
ride, the more energy you use. So you have
to compare running and cycling at different cycling speeds.
Dr. Edward Coyle of The University of Texas in Austin determined average values
of oxygen consumption by cyclists to
develop a table to estimate the approximate caloric equivalence between running
and cycling. He found that if you ride
20 miles at 15 mph, you burn 620 calories (20 miles X 31 calories per mile = 620
calories). Take the 620 calories and
divide them by 110 calories per mile for running and you get 5.63 miles to burn
the same number of calories. So riding a
bicycle 20 miles at 15 miles per hour is equal to running 5.6 miles at any
speed.
Dr. Coyle made the calculations easy by providing conversion factors for
different riding speeds: 10MPH=4.2, 15MPH=3.5,
20MPH=2.9, 25MPH=2.3, and 30MPH=1.9. Divide the number of miles ridden by the
conversion factor for your riding speed
to tell you the equivalent miles of running at any speed. Thus, for 20 miles
ridden at 10MPH, divide 20 miles by 4.2
which tells you that your ride is equivalent to 4.8 miles of
running. This formula is for an average-size adult (approximately 155 pounds).
A larger cyclist would divide by a
slightly higher number; a smaller cyclist, by a slightly lower one. Wind and
hills are not accounted for in the table;
nor is drafting (riding behind another cyclist), which can reduce your energy
expenditure by up to one-third.
From Dr. Gabe Mirkin's E-Zine


3. Fitness, rest, nutrition are best immune-system boosters:
You're washing your hands and covering your coughs. You've had a flu shot.
You're trying to escape the cold-and-flu
season in one piece. What more can otherwise healthy people do to avoid getting
sick in a germ-filled world?
There is no magic potion. Herbal remedies such as echinacea and ginseng may
help, and zinc sometimes seems to shorten
the duration of cold symptoms, but the jury is still out.
"All of these various remedies you can buy, frankly, most of them are untested,"
said David L. Woodland, an immunologist
at the Trudeau Institute, a nonprofit research center in Saranac Lake, N.Y.
Woodland says the real secret to staying healthy is staying healthy.
"The most important thing you can do is to actually stay very healthy," he said.
"The immune system is directly related
to your general state of health."
One well-established drag on the immune system is stress. Chemicals released by
the body during periods of strain
suppress the immune system, Woodland said. This fight-or-flight response to
dangerous or urgent situations was probably
fleeting for our human ancestors, he said.
"The problem in our modern world," he said, "is that we're under stress for long
periods of time."
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10424&sidebar=17&category=activeusahome\
page


4. Miles of Memories:
(This was my last column submitted to Runner's World. It went unpublished
there.)
Running starts with a mile. In the metrically challenged U.S., anyway, the mile
is the key word in a runner's vocabulary
and the basic unit of running mathematics.
The first question you hear when telling someone that you run is likely to be,
"What's your best mile time?" (Coming a
close second is, "Have you run a marathon?")
We Americans run our races in meters and kilometers. But we insist on taking
mile splits and quoting mile paces. We
train by mileage, not kilometer-age.
Students in my college Running 101 classes start by learning the meaning of the
mile. They run a timed mile the first
day, not as a race but to draw their fitness baseline. Then they learn to apply
the pace-per-mile standard to runs of
multiple miles.
Running started for me with a single mile. That one now holds my oldest
memories, which I fondly relive in this Year of
the Mile.
In 2004 we honor Roger Bannister for the gift he gave the sport 50 years ago. I
salute him for what he gave me in May
1954 by inspiring my first timed mile.
After hearing from my track-fan father about Bannister breaking the four-minute
barrier, I set out to run half his
speed, which put my target at EIGHT minutes. That wasn't slow for a 10-year-old
with no training as a runner.
Our little Iowa town didn't have a proper track. Our home block measured (by
counting steps) about a quarter-mile, with
an uphill and a downhill on two sides. This became my course.
Four pals paced me, running a lap apiece. Without asking permission, I'd taken
my dad's precious stopwatch for the
timing.
The first result: a 7:23 mile. The later result: extreme soreness from the waist
down, including sharp pains in the
lower legs that I'd later learn to call shin splints.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/422.html


5. Set The Pace For Improvement:
Get faster. Run longer. Feel stronger. With this first installment in a series
of articles, Nike coach and expert
fitness advisor Jay Blahnik introduces his innovative Treadmill Training
program, revealing why even the most dedicated
roadrunners choose to take it indoors. Mother Nature dished it out harshly this
winter, sending many runners inside. But
that needn’t be a reason to grumble. The treadmill gives you the ability to
structure the speed, time and terrain of
your workouts, providing information about your fitness that’s hard to measure
elsewhere.“Heart rate monitors are
great,” says Nike fitness advisor Jay Blahnik. “but the treadmill can give you
so much additional information.” Not to
mention helping you stay on target: “If you feel lethargic one day, and go for a
run on the road, chances are you’ll
move more slowly than usual. But when you get on the treadmill and set it for
your optimal speeds, the motor keeps you
from slacking. “ In addition to having created countless workshops and trained
numerous athletes, Jay teaches two
treadmill classes each week in Southern California, where his students use his
methodology to reach a variety of goals.
“The treadmill always makes me work harder than I do outdoors,” said Liz
Johnson, a commercial real estate broker who is
a student in Jay’s class. Liz, who enjoys short races and triathlons, says she’s
shaved 30 seconds per mile off of her
race pace through treadmill training; she also ran a November race faster and
more easily than ever before, following a
month of running exclusively on the treadmill. Mark McCormick, a software sales
manager, is training for his first
Ironman—and uses the treadmill to keep himself engaged. “I think it’s ironic
that long-distance runners scoff at the
treadmill,” he said. “When you’re training for an endurance event, you also need
to do speedwork. When I’m on a
treadmill, I can measure where I am—week after week.”Jay’s approach hinges on
testing and recording your own individual
fitness levels, then using these levels as the basis for workouts designed to
target specific goals. His four-pace
system centers on intensity: in other words, what feels easy or challenging to
you. By understanding—and assigning
values to—your workout efforts, you are much more likely to challenge yourself
into seeing real results. The first step,
Jay says, is to determine your “base paces”: in other words, figure out what
paces you run at—and how those paces feel.
Once you know these paces, you can follow some great Nike Treadmill workouts;
and in the coming months, we’ll bring you
several workouts designed to target specific goals—and make your training more
fun.
More...from Nike. COM at:
http://www.nike.com/nikerunning/usa/v3/tools_training/newsletter/pdf/article.pdf
[PDF File]


6. Thinking on Your Feet - Using the grey stuff to modify training and improve
your performance:
By Coach Brendon
So you've downloaded the latest and greatest training plan or better yet got one
personally designed for you and are all
set to break your PB. Getting the most out of your body requires more than just
blindly following the plan. Your have to
think on your feet.
I see it all the time - if it's down on paper then it must be the right thing to
do. If things are going to plan then
your training programme is likely to be close to what's required, it's just when
you are either going better or worse
than expected that things start to come unstuck.
This is where coaching really comes into play - if you don't have a coach then
its about self coaching and even if you
have a coach they are not always going to be there with you making the decisions
about what to do. You need to think on
your feet.
Like all coaches I rely on the athlete to provide reliable accurate information
about how they feel and what they are
capable of doing.
More...from Endurance Coach at:
http://www.endurancecoach.com/Thinking_on_Your_Feet.htm


7. Iliotibial Band Syndrome:
Prevention and Treatment of a Common Runner's Injury
Iliotibial band (ITB) syndrome is a common overuse injury that occurs in runners
and in athletes whose sports involve
extensive running or lower extremity movement. Iliotibial band syndrome is
defined as the inflammation of the ITB where
it inserts onto the outside portion of the lower knee. The ITB is a thick band
of connective tissue that originates on
the ilium of the pelvis, runs along the outside of the thigh, and inserts onto
the lateral aspect of the tibia just
below the knee joint.
Symptoms
ITB pain very rarely comes from one specific injury. Instead, it is usually
caused by continuous overuse. Pain usually
occurs at the insertion of the ITB on the outside of the lower knee. This
condition can be associated with hip
bursitis--the pain is felt on the outside of the hip. This is technically known
as greater trochanteric bursitis.
Causes of Injury
ITB Syndrome is caused by repetitive friction between the ITB and the outside
joint line of the knee. This occurs during
repeated flexion and extension of the knee during which the ITB moves back and
forth across the bones of the femur and
tibia. The following are considerations that can contribute to ITB syndrome:
1. Thigh and Hip muscle tightness
2. ITB tightness
3. Inadequate warm-up and stretching
4. Abnormal pronation of foot
5. Genu Varum of the knees ("Bowlegs" or "Cowboy" legs)
6. Running on uneven or banked surfaces
More...from FleetFeetLouisville.com at:
http://www.fleetfeetlouisville.com/iliotibialband.html


8. How To Run and Enjoy the Marathon - Chapter IV
(A Practical Guide To The 26.2-Mile Journey) By James Raia
Web site: http://www.byjamesraia.com E-mail: James@...
Runner's Web Editor's Note:
We will be running one chapter of this book each week in the Digest for the
next 15 weeks.
INTRODUCTION
How to Run & Enjoy The Marathon, a series of 15 self-help and
service-oriented articles about running marathons - the proper shoes to
running etiquette - is written by James Raia, a journalist and veteran
marathon and ultramarathon runner in Sacramento, Calif.
A contributor to many newspapers, news services, magazines and internet
sites, Raia began to run long distances in 1983, the same year in which he
completed his first marathon, the California International Marathon, in 4
hours, 12 minutes and 30 seconds.
How To Run & Enjoy The Marathon is based on the author's more than 20 years
of writing about the sport -- its nuances, its elite athletes and the
running masses.
Since he began training for his first marathon, running has become an
integral component of the author's lifestyle. Raia has completed nearly than
70 marathons and ultramarathons, including several 50 milers and double
marathons. His fastest marathon, 3:07:42, was run in 1990. A two-time
finisher of the Boston Marathon, Raia for the past several years has
completed many of his marathons in the 3:45 range.
Raia, 48, has traveled to more than a dozen countries on assignment for
myriad publications, Runner's World to Modern Maturity, The New York Times
to USA Today. He also writes syndicated cycling and running columns,
publishes two electronic newsletters, Endurance Sports News and Tour de
France Times, and is the author of The Tour Within The Tour de France, a
travel/sports e-book about the prestigious cycling event. He lives in
Sacramento, Calif., with Gretchen Gaither, a teacher and sculptor.
For additional information on his two free newsletter or his other e-book,
visit the author's web site, http://www.byjamesraia.com or contact him via
e-mail at RaiaRuns@....
TABLE OF CONTENTS
1. Marathon No. 1: It's not all about pain
2. What Marathon? Plentiful choices abound
3. The Basics: Common sense for the masses
4. Marathoning For Dollars: Running is fitness on the cheap
5. Want To Finish: Join the club
6. Fleet Feet: If the shoe fits, wear it
7. Need Motivation? Take a break
8. Now Hear This: Just Say No To Headphones
9. Night Moves: Exercisers Need A Visible Presence
10. Women Marathoners: Running Safe Means Running Smart
11. Running vs. Walking: Marathoners Can Do Both
12. Runner's Creed: Share Thy Space
13. Marathon Time Limits: The race directors' dilemma
14. Marathon No. 1 (Revisited): Don't Forget The Little Things
15. Reference Guide: Where to Find Out More About The Marathon

This Issue - Chapter 4. Marathoning For Dollars: Running is fitness on the
cheap.
4. Marathoning For Dollars: Running is fitness on the cheap
Compared to many recreational sports, skiing and cycling, for example, training
for a marathon is inexpensive.
For runners who live where severe winter conditions aren't a problem, the only
equipment necessary is running attire -
shorts, tops and a quality pair of running shoes.
For runners who train in cold-weather environments, Polypropylene, weather-proof
materials like Gortex, and a scientific
approach to "layered" running apparel is a must, and it increases expenses. A
quality Gortex outfit, for example, costs
an estimated $200.
Quality running shoes cost at least $75, and a pair should last for an estimated
500 miles. Marathon entry fees range
from $25 to $100, depending upon various registration deadlines and what the
event provides.
"New marathon runners and experienced marathon runners all experience peaks and
valleys in their training; it's normal,"
explains Hanna. "But you need to stay focused and realizes that there will be
bad patches. But the bad patches will go
away."
Most new marathoners will also experience body changes, including weight loss,
increased appetite and varied sleeping
patterns as their training increases. Muscle soreness after long runs and speed
workouts is common and normal.
In addition to training, proper diet and common sense precautions can mean the
difference between having a successful
first marathon or dismissing the sport out of frustration.
"Don't eat anything you're not used to eating on the morning of your marathon
and stay away from fatty, fried food,"
offers Gordon Bakoulis, nationally ranked masters division marathoner and author
of the book, "How to Train For And Run
Your Best Marathon."
Most first-time marathon runners have a good experience, according to Hanna.
The synergy of marathon day keeps most runners progressing on adrenaline during
the first 8-10 miles, he explains. By
miles 16-18, the strenuous nature of the event begins to take its toll on the
mind and body. "But by then, most new
runners just have to stay focused," Hanna says. "You're out there sniffing for
the finish. You might not feel your best,
but you're going to make it."


9. Antioxidants: A radical departure By Jerome Burne:
Are the millions spent on antioxidants wasted, as a new study suggests?
FREE RADICALS come high on everyone’s most unwanted list as far as health is
concerned. Blamed for almost every chronic
disease going — heart problems, Alzheimer’s, cancer — they damage cells via the
same reaction that causes iron to rust,
we are told. So we spend millions on antioxidants such as vitamin C and E to mop
them up. But are we wasting our money?
A highly controversial paper just published in the science journal Nature claims
that free radicals have been given an
unwarranted bad press. “Patients may be using expensive antioxidant drugs based
on completely invalid theories,” says Dr
Tony Segal, an immunologist at the Centre for Molecular Medicine at University
College London. “Our research suggests
that all theories about the role of oxygen free radicals in disease must be
re-evaluated.”
It’s an astounding claim, but what is it based on? For years experts have
believed that as well as damaging tissue, free
radicals are also vital to the immune system’s fire power. As Dr Segal explains:
“The conventional theory says that when
the body senses any kind of microbial attack the immune cells such as
neutrophils release free radicals to kill off the
invaders.” Because they are seen as being so efficient at destroying hardy
bacteria, claims Segal, it is widely believed
that free radicals can also destroy healthy tissue.
More...from the Times at:
http://www.timesonline.co.uk/article/0,,8126-1021664,00.html


10. From Runner's World:
Consider the surface. Grass and dirt trails are nice, but a smooth surface is
even more important. Tree roots, sidewalk
cracks and potholes can be dangerous. Rubberized tracks--smooth and springy--are
often your best bet.

Knee Raises: Balance against a stable object or hang from a bar so your feet
don't touch the ground. Slowly raise one
knee at a time as high as you can comfortably. Repeat 10 to 20 times on each
side two to three times a week. This will
strengthen your hip flexors, improving your knee lift.

Eat Your Spinach: Perfect for speeding muscle recovery; fighting heart disease,
cancer and macular degeneration;
improving mental function and keeping your skin wrinkle-free. It's loaded with
vitamins A and C, antioxidants that fight
free-radical damage, and rich in iron as well as potassium and calcium, two
important electrolytes that keep your
muscles working smoothly.


11. Elderly work up a sweat for exercise:
(CNN) -- Regular exercise is one of the keys to healthy living, but new research
suggests physical activity also may be
significant for people to stay independent longer as they age -- at least for
women.
Over a period of 14 years, researchers looked at 229 women whose ages averaged
74 at the beginning of the study,
according to the Archives of Internal Medicine.
The researchers found those women who were most active, in terms of sports or
leisure activity, were the most likely to
be living independently nearly a decade and a half later -- which would mean
that many of the participants were in their
mid- to late 80s by then.
The study didn't detail the types of activities the more active women engaged
in, but lead author, Jennifer Brach, noted
that something as simple as a regular walk can be helpful.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/02/20/hln.fit.elderly.exercise/index.html


12. Never too late to lift:
Pumping iron can help older people avoid muscle deterioration and remain
active, gerontologists say.
Like most older people, LaDonna Peterson hasn't heard of sarcopenia, an
unhealthy loss of muscle mass that often
develops with age. But by lifting weights a couple of days a week, the
70-year-old retired finance officer has managed
to prevent it.
While many of her contemporaries have trouble simply getting out of a chair
because of muscle deterioration, Peterson
enjoys doing tasks on her own — from carrying her groceries to storing her
baggage in the overhead compartment on an
airplane.
"I often see younger women struggling with their luggage," said the Mount
Washington resident, who took up a strength
and cardiovascular conditioning program five years ago after being diagnosed
with a heart condition. "I usually end up
helping them."
Older people and weightlifting are not two things normally linked, but it's time
they should be, gerontologists say.
Loss of muscle mass, especially in those 65 and older, can rob people of their
mobility, their balance and ultimately
their independence. Experts estimate that more than 17% of people will suffer
from the condition by age 75.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-lift1mar01,1,6441258.story?\
coll=la-health-fitness-news


13. Anger, hostility linked to rhythm disorder in men:
Mar 02 (Reuters Health) - Getting mad does not literally make the blood
''boil,'' but new research shows that anger and
hostility may increase the risk of a heart-rhythm disorder that has been linked
with stroke.
The findings suggest that anger management could be a promising way to reduce
the risk of the rhythm disorder, known as
atrial fibrillation, according to the study's lead author.
"This is the first time a population-based scientific study has shown that men
who have high levels of hostility,
contemptuous feelings toward others, or handle their anger with a quick, fiery
temper are at risk of developing a heart
rhythm disturbance called atrial fibrillation," Dr. Elaine D. Eaker, the
president and owner of Eaker Epidemiology
Enterprises in Chili, Wisconsin, told Reuters Health.
"We can conclude from our findings that hot-tempered anger and hostility in men
are not benign personality
characteristics," Eaker said. She advises men to be aware of how they handle
anger, as well as to examine their
attitudes toward others if they are hostile.
The evidence is mixed on whether anger, hostility and other psychological
factors influence development of heart
disease, Eaker's group reports in the current issue of Circulation: Journal of
the American Heart Association. Until
now, the possible link between psychological factors and atrial fibrillation has
never been examined, the researchers
note.
More...from HeartCenterOnline at:
http://www.heartcenteronline.com/myheartdr/home/research-detail.cfm?reutersid=41\
72


14. What Causes Muscle Soreness?
Gabe Mirkin, M.D.
Your muscles should feel sore on some days after you exercise. If you go out and
jog the same two miles at the same
pace, day after day, you will never become faster, stronger or have greater
endurance. If you stop lifting weights when
your muscles start to burn, you won't feel sore on the next day and you will not
become stronger. All improvement in any
muscle function comes from stressing and recovering. On one day, you go out and
exercise hard enough to make your
muscles burn during exercise. The burning is a sign that you are damaging your
muscles. On the next day, your muscles
feel sore because they are damaged and need time to recover. Scientist call this
DOMS, delayed onset muscle soreness.
More...from DrMirkin.com at:
http://www.drmirkin.com/fitness/1346.html


15. Taking The Sneeze And Wheeze Out Of Exercise:
Pollen, air pollutants, respiratory infections, even cold air can make
exercising difficult for people with asthma and
allergies. But don't let them stop you. Exercise is excellent medicine even if
you have severe asthma or allergies — it
strengthens the lungs and heart, improves circulation to all the tissues,
including the brain, and cleans out waste
products that build up from chronic respiratory problems. What's more, it helps
overweight people lose a few pounds,
which can open up the airways and further improve lung function.
The keys to exercising with asthma or allergies are preparation and awareness of
yourself and your environment. The
suggestions below are a good start, but they shouldn't take the place of a
conversation with your physician about
setting up a treatment program that will be effective during exercise.
More...from InteliHealth at:
http://www.intelihealth.com/IH/ihtIH/WSIHW000/35320/35322/348148.html?d=dmtHMSCo\
ntent&k=wellx7165x35322
[Long URL]


This Weeks Events:
*Please verify event dates with the event websites*

Ongoing:

February 21 - March 7, 2004:
Arizona Games - Phoenix, AZ
http://www.seniorgames.org/main.htm

Coming Up
For more complete race listings check out our Upcoming Races

March 5-7, 2004:
World Indoor Championships - Budapest Hungary
http://www.2004budapest.com/en/index.html
IAAF Site
http://www.2004budapest.com/en/index.html

Extreme Adventure Hildago - Mexico
http://www.eah2004.com/englishindex.html

March 6, 2004:
Bay Island Triathlon - Honduras
http://www.bayislandstriathlon.com/

Bayou City Classic 10K - Houston, TX
http://www.bayoucityclassic.org/

Ironman New Zealand - Lake Taupo, NZ
http://www.ironman.co.nz/

March 7, 2004:
LA Marathon, Los Angeles, CA
http://www.lamarathon.com/

Fin Del Mundo Marathon - Ushuaia (Argentinian Patagonia)
http://www.findelmundomarathon04.com/

Napa Valley Marathon - CA
http://www.napa-marathon.com/

March 10-14, 2004:
World Masters Indoor Championships - Sindelfingen, Germany
http://www.world-masters-athletics.org/

March 11-13, 2004:
CIS Track & Field Championships - Windsor, ON
http://www.cisport.ca/e/championships/track/2004/

March 13, 2004:
Gate River Run 15K - Jacksonville, FL
*USA Men's and Women's Championship; USARC Event
http://www.1stplacesports.com/

St. Joseph Day 5K - Mechanicsburg, PA
http://www.sj5k.org/

March 14, 2004:
Seoul International Marathon - Korea
http://marathon.donga.com/home/default.asp

Surf Coast Triathlon - Australia
http://www.x-tri.com.au/surfcoast/


Television and Online Coverage:
[Check local listings as event times are subject to change]

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html


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Have a good week of training and/or racing.



Ken Parker
Runner's Web
webmaster@... <mailto:webmaster@...>
http://www.runnersweb.com/running.html