A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by the Digest
are the opinions of the writers and not necessarily
those of the Runner's Web. Visit the Runner's Web at http://www.runnersweb.com
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Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
The RunnersWeb5K.com Race for Women has been renamed in memory of Canadian
Olympian Emilie Mondor who died in a car crash September
9th on her way to her high-school reunion. Emilie had just completed a 2 hour
plus run along the Ottawa River during which she
talked with her coach about the upcoming Philadelphia Half-Marathon (September
17th) and the New York City Marathon in November.
For a story on Emilie read Emilie Mondor: Life Cut Too Short at:
http://www.runnersweb.com/running/news/rw_news_20060913_LB_Mondor.html
The first RunnersWeb5K.com Race for Women was held on June 24th at Ottawa's
Aviation Museum. Canada's #2 ranked marathoner, Nicole
Stevenson, won the race in 16:28. Thirty-five women ran under 20 minutes. For a
race report and photos go to:
http://www.runnersweb.com/running/news/rw_news_20060624_RunnersWeb5K.html.
The 2007 race date will be Saturday, June 23, 2007. The prize money will be
increased from $3,000 to $5,000 for open and masters
runners. The team competition will be expanded to include Open, Club and
University Teams. A children's (12 and under) 1K run will
also be held.
More information at: http://www.emiliesrun.com and at http://www.somersault.ca
Online race registration is now available through Events Online at:
http://www.eventsonline.ca/events/somersault_rweb/
We have added a Google Group for Emilie's Run. Join and the group and contribute
at:
http://groups-beta.google.com/group/emiliesrun?hl=en

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.
Check out their Perfect Fit Finder for running shoes.

4. Toronto Waterfront Marathon. September 30, 2007.
http://www.torontowaterfrontmarathon.com/

5. The Toronto Marathon, October 14, 2007
http://www.torontomarathon.com

6. Carmichael Training Systems
http://www.trainright.com/promos.asp?code=DSBYBFCSP

7. The ING Ottawa Marathon.
Ottawa's Race Weekend returns next May 25 to 27 with a new course for the
marathon and new (earlier) start time for the
Half-Marathon.
For more information and online entry visit:
http://www.ncm.ca

8. PattSttrap.com.
Free Shipping World Wide on all Products. PattStrap.com Products relieves the
stress and pain associated with ailments facing many
people, including; Iliotibial Band Syndrome (ITBS), Patella Tendonitis, Shin
Splints, Knee Sprains, Runner's Knee, Achilles
Tendonitis, Osgood Schlatter's Disease, Chondromalacia, Plantar Fasciitis,
Chronic Heel Pain, Excessive Pronation, Heel Spur
Syndrome, and many other foot, leg and knee ailments.
PattStrap.com has just launched a full redesign of their website at:
http://www.pattstrap.com/


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THIS WEEK:
The Runner's Web is pleased to be the presenting sponsor for the Mark Allen
triathlon clinic January 19-21, 2007. For more
information, visit www.triathlonOttawa.com

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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
RunnersWeb.com has teamed up with Active Trainer coaches to offer training
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Training Log and Analysis:
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Set a realistic goal for training. Review the list of training programs
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Sign up at: www.RunnersWebCoach.com OR
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* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research
Associate with the University of California, San Diego. Her
column index is available at:
http://www.runnersweb.com/running/SK_index.html

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
From the beginning, the mission of the company has been to improve the lives of
individuals we work with through the application of
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CTS at: http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
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* Peak Performance Online
Peak Performance is a subscription-only newsletter for athletes, featuring the
latest research from the sports science world. We
cover the whole range of sports, from running and rowing to cycling and
swimming, and each issue is packed full of exclusive
information for anyone who's serious about sport. It's published 16 times a
year, including four special reports, by Electric Word
plc. Peak Performance is not available in the shops - only our subscribers are
able to access the valuable information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at:
Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

* Peak Running Performance
Peak Running Is The Nation's Most Advanced Running Newsletter. Rated as the #1
Running Publication by Road Runner Sports (Worlds
Largest Running Store) , Peak Running caters to the serious / dedicated runner.
Delivering world class running advice are some of
running's most recognizable athletes including Dr. Joe Vigil (US Olympic Coach),
Scott Tinley (2 Time Ironman Champ) Steve Scott (3 Time Olympian) and many more.
This bi-monthly newsletter has been around for over
13 years, and in the past two it has been awarded the "Golden Shoe Award" in
recognition of it's outstanding achievements.
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Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

Running Research News:
RRN's free, weekly, training update provides subscribers with the most-current,
practical, scientifically based information about
training, sports nutrition, injury prevention, and injury rehabilitation. The
purpose of this weekly e-zine is to improve
subscribers' training quality and to help them train in an injury-free manner.
Running Research News also publishes a complete, 12-page, electronic newsletter
10 times a year (one-year subscriptions are $35); to
learn more about Running Research News, please see the Online Article Index and
"About Running Research News" sections below or go
to RRNews.com.
Check out the article index at:
http://www.runnersweb.com/running/RRN_index.html

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We have ONE personal posting this week.
ONE:
FROM: aohraohr@...
DATE: Wed, 03 Jan 2007 23:05:30 -0000
SUBJECT: help needed for important hydration survey...
We are conducting a brief survey on the hydration habits of runners & cyclists.
The survey consists of 5 multiple choice questions.
To take the survey click on the following link or
paste it into your browser:
http://FreeOnlineSurveys.com/rendersurvey.asp?sid=su8hl4ogycdmzzc254501
All replies will be kept strictly confidential. Thanks in advance for your help.
Note: This email was sent directly to the list in error on Wednesday, January
3rd.


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: 'Marathon mice' elucidate little-known muscle type
2. Multisport: Why do the pros go to camp?
3. VO2 Max Newsletter by Jason Karp
4. It really is possible to exercise too much?
5. Researchers Identify Gene That Enhances Muscle Performance
6. Exercise Response Varies With Genetics - Study Identifies Genes
7. You may look thin – and be too fat
8. Effects of alcohol on your performance & health
9. Dr. Gabe Mirkin's Fitness and Health e-Zine
10. Such power, such grace
Overlooking the feet can be an athlete's greatest mistake. To treat them well,
you must first understand them.
11. Go Slowly Now . . . So You Don't Slump Later
12. A Surprising Secret to a Long Life: Stay in School
13. Free the Mind and Fewer Injuries May Follow
14. Ingredients to a Successful 2007 Season
15. This Week in Running
16. Additives lurk in everyday diets
17. The Problem with Orthotic Studies
18. Yoga for Performances - Runners' Sequence, Part 1
19. Chocolate can do good things for your heart, skin and brain
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"In which of the following distances will we see a new men's world record in
2007? (current records in brackets)
1500M/Mile (3:26:00/3:43:13)
3000M SC (7:53.63)
5,000M (12:37.35)
10,000M (26:17.53)
Half-Marathon (58:55)
Marathon (2:04:55)"


You can access the poll from our FrontPage ( http://www.runnersweb.com) as well
as checking the results of previous polls.
Post your views in our Forum at:
http://www.runnersweb.com/running/runnersweb_forum.html
[Free Registration Required]

LAST WEEK'S POLL RESULTS:
During the winter months where do you run?
Answers Percent
1. Roads 33%
2. Trails 16%
3. Cross-country 5%
4. Outdoor track 4%
5. Indoor track 8%
6. Treadmill 33%

FIVE STAR SITE OF THE WEEK: XavierCarter.net - The X-Man.
The official website of track and field sprint sensation Xavier "X-Man" Carter.
On July 11, 2006 the X-Man shocked the track and
field world with the second fastest 200 meters of all-time (19.63 seconds) at
the Athletissima track and field meeting in Lausanne,
Switzerland.
Check out the site at:
http://www.xaviercarter.net/


PHOTO SLIDESHOW:
Our Photo Slideshow is updated on a random basis. Check it out from our
FrontPage.

BOOK OF THE WEEK: The Perfect Distance
"Former NASA biomedical engineer focuses on training for half-Ironman "
Boulder, CO USA — December 28, 2006 — VeloPress is pleased to announce the
release of The Perfect Distance: Training for Long-Course
Triathlon by Tom Rodgers, a USA Triathlon certified and Ultrafit coach. The
Perfect Distance is the first and only training guide
focused solely on the half-Iron triathlon race distance. The book is available
now from VeloGear.com and through major booksellers.
Buy the book from Velo Press at:
http://www.velopress.com

For more publications on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and
http://www.runnersweb.com/running/amazon.html

THIS WEEK'S FEATURES:

1. Science of Sport: 'Marathon mice' elucidate little-known muscle type:
Researchers report in the January issue of the journal Cell Metabolism,
published by Cell Press, the discovery of a genetic "switch"
that drives the formation of a poorly understood type of muscle. Moreover, they
found, animals whose muscles were full of the
so-called IIX fibers were able to run farther and at higher work loads than
normal mice could.
The findings could ultimately lead to novel drugs designed to change the
composition of muscle, the researchers said. Such
treatments might have the potential to boost physical strength and endurance in
patients with a variety of muscle wasting
conditions.
The research team, led by Bruce Spiegelman of Harvard Medical School, found that
increasing activity of the gene known as PGC-1â in
the skeletal muscles of mice caused them to become crowded with IIX muscle
fibers, which are normally much less prevalent.
"One reason why less is known about IIX fibers is that no one muscle group is
packed with them," Spiegelman said. "For the first
time, we have a mouse model very enriched in IIX fibers. These mice show a
greatly increased capacity to sustain physical activity."

Skeletal muscle converts chemical energy into motion and force, ranging from
rapid and sudden bursts of intense activity to
continuous low-intensity work, the researchers said. At one functional extreme,
muscles such as the soleus--a broad, flat muscle
found in the calf of the leg--perform slow but steady activities such as
maintaining posture. At the other extreme, muscles such as
the quadriceps typically perform intense and rapid activities.
To fulfill these varied roles, muscles vary in their proportion of "slow-twitch"
muscle fibers (types I and IIA), ideal for slow and
constant roles, and "fast-twitch" fibers (type IIB), better suited to rapid and
sudden activity of shorter duration. The fiber types
are defined by which "myosin heavy chains" (MHCs) they contain and by their
metabolic capacity, a feature largely determined by the
number of energy-producing mitochondria they house. Myosins are motor proteins
that consist of both "heavy" and "light" amino acid
chains.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070102_Marathon_Mice.html


2. Multisport: Why do the pros go to camp?
By Chris Carmichael
Every winter, between the end of one season and the beginning of another,
professional cycling teams gather for training camps. The
Discovery Channel Pro Cycling Team, for instance, comes together in Austin,
Texas in December, and again in Buellton, California in
January, for the express purposes of meeting new faces, coming together as a
team, and most importantly putting in a block of
serious mileage that’ll kick-start their bodies to return to form. Rather than
grind it out on their own, they do it together, and
draw on each other to push their bodies to a higher level—performing better in
July (and throughout the year) starts now. The
question many people ask, however, what’s the difference between logging those
miles at home versus traveling to a destination to
train with a group?
With the numerous roster changes that occur at the end of every season, camp is
a good opportunity for teammates to get to know each
other before they have to travel and live together for the long months of the
racing season. In many ways, a training camp is a
dress rehearsal for the season; a chance to interact as a team – on the bike and
off – so they’re each ready to contribute fully to
the team’s success during the season. There’s a lot of unspoken communication
between riders; they can anticipate what their
teammates will do when there’s an attack, or a crosswind, or when Johan tells
the guys to get to the front. With new additions to
the team, it’s important to ride together and learn to read each other before
the first race of the season.
For the riders, this busy week includes hundreds of miles of riding plus meeting
sponsors, talking to the media, posing for
innumerable pictures. Many times, training camp is also a bit like Christmas
morning – you get there with one bag and leave with
four, all stuffed with a year’s worth of jerseys and team gear for the season.
But outside of working through logistics, public relations, and new equipment,
the big benefit of training camp is that it offers
riders the opportunity to focus on all aspects of performance in a short period
of time. Though they obviously commit to training
when they’re home, camp gives riders a solid block of back-to-back high-quality
rides. In addition, because the rides are supported
by team cars filled with food and fluids, the riders can pedal non-stop for
hours instead of having to stop. And since they’re
riding with a full contingent of strong peers instead of a few local training
buddies, the pace of rides at camp tends to be higher
than at home.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_CTS_20070105_Pros_Camp.html



3. VO2 Max Newsletter by Jason Karp:
* Carbohydrates and Immune Function
The many proponents of diets like Atkins and South Beach would have the public
believe that carbohydrates are some kind of poison.
Don't listen to them. Not only do you need carbs for energy to train, they can
also bolster your immune system. While moderate
amounts of exercise enhance your immune system, hard, prolonged training can
actually depress your immune system, leaving you
susceptible to colds and other upper respiratory tract infections. Eating a
high-carbohydrate diet as well as ingesting carbs
during exercise appears to limit the degree of exercise-induced immune
depression by attenuating the rise in stress hormones
following exercise. For example, a study published in Medicine and Science in
Sports and Exercise found that triathletes who
ingested carbohydrates while running and cycling had lower plasma cortisol and
growth hormone levels, a diminished disturbance in
blood immune cell counts, and higher blood glucose and insulin levels compared
to when they ingested a placebo, suggesting a
decreased physiological stress.
* Pick Up the Pace to Burn More Calories
While the intensity of your cardio workout does not affect how many calories you
burn during a run or bike ride of a specific
distance, it does affect how many calories you burn afterward. A number of
studies have shown that the more intense the exercise,
the more and longer your post-workout metabolic rate is elevated and the more
calories you burn. In a study published in Medicine
and Science in Sports and Exercise, triathletes who cycled at 75% of their
maximum rate of oxygen consumption (VO2max) for 20
minutes burned more calories after their workout compared to after cycling at
50% VO2max for 30 or 60 minutes. Another study
published in Journal of the American College of Nutrition compared metabolic
rates following two equal calorie-burning workouts: a
short-duration, high-intensity workout (51 minutes at 75% VO2max) and a
long-duration, low-intensity workout (78 minutes at 50%
VO2max). The researchers found that the high-intensity workout resulted in a
higher post-workout metabolic rate than the
low-intensity workout. So, if you are pressed for time and have to cut your
cardio workout short but still want to maximize your
calorie burn, do the shorter workout at a higher intensity. A great way to
exercise at a higher intensity is to do interval
training. Not only does interval training allow you to improve your
cardiovascular fitness, it's also more effective than
continuous exercise for increasing
your post-workout metabolic rate. For a great calorie-burning workout, try one
of the following interval workouts each week, either
on a treadmill or a bike: (1) 4 to 6 x 2 minutes at near maximum heart rate
with 2 minutes recovery; (2) 8 to 12 x 30 seconds fast
with 1 minute recovery; or (3) 4 x 4 minutes at near maximum heart rate with 3
minutes recovery.
* To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


4. It really is possible to exercise too much?
Robert Irwin boosted his running to 80 miles a week when he was in his 20s. It
felt good, until it started feeling bad.
"I really started to break down," said Irwin, now 34. "I got plantar fasciitis
in both my feet, ended up getting bone spurs. I had a
really bad hamstring that hampered me for a couple of years."
Irwin, now a chiropractor in suburban Albany, New York, dialed down his workouts
to about half that. He worked his way back up over
the years to a more manageable 70 miles a week -- with breaks when needed.
Irwin found out that, yes, it really is possible to exercise too much.
Overzealous exercisers can run their way to stress fractures,
spin their way to insomnia or even overdo it to the point their immune systems
are compromised.
The danger is real for both tiptop athletes and middle-agers trying to work off
the holiday paunch. Problem is, the line defining
when exercise becomes risky is a blurry one. There are different thresholds for
different people. But medical experts work off some
general guidelines.
An hour a day
"The real sweet spot, as you would expect there to be in any biologic system, is
around an hour a day," said Dr. Mehmet Oz, a
surgeon at Columbia University and co-author of "You: The Owner's Manual."
"After that, it's hard to show a great benefit."
There are no widely accepted recommendations for when adults should lay off
exercising -- partly because health officials are
worried about Americans being too sedentary, not too active. But it's also
difficult to say with precision when healthy exercise
becomes unhealthy among a population that includes extremes -- from triathletes
to couch potatoes.
"It's so idiosyncratic, that's the tough thing about it," said Carl Foster, a
professor of exercise and sports science at the
University of Wisconsin-La Crosse.
William Haskell, professor at the Stanford School of Medicine, says that in
general the risk of harm begins to outweigh the benefits
for adults after more than an hour a day. Above an hour, it's questionable
whether you're going to get much more from it, he said.
An obvious concern is increasing the chance of injuries related to wear and
tear, such as a muscle strain, sprained ankle or a torn
cartilage. Oz notes that those sorts of injuries can be a double dose of bad
news: Not only do they immediately sideline exercisers,
but they can cause nagging problems decades later.
More...from CNN at:
http://www.cnn.com/2006/HEALTH/diet.fitness/12/22/fitness.overtraining.ap/index.\
html


5. Researchers Identify Gene That Enhances Muscle Performance:
A team of researchers, led by scientists at Dartmouth Medical School and
Dartmouth College, have identified and tested a gene that
dramatically alters both muscle metabolism and performance. The researchers say
that this finding could someday lead to treatment
for muscle diseases, including helping the elderly who suffer from muscle
deterioration and improving muscle performance in
endurance athletes.
The researchers report that the enzyme called AMP-activated protein kinase (or
AMPK) is directly involved in optimizing muscle
activity. The team bred a mouse that genetically expressed AMPK in an activated
state. Like a trained athlete, this mouse enjoyed
increased capacity to exercise, manifested by its ability to run three times
longer than a normal mouse before exhaustion. One
particularly striking feature of the finding was the accumulation of muscle
glycogen, the stored form of carbohydrates, a condition
that many athletes seek by "carbo-loading" before an event or game. The study
appears in the Nov. 14 online issue of the American
Journal of Physiology: Endocrinology and Metabolism.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2006/11/061116084058.htm


6. Exercise Response Varies With Genetics - Study Identifies Genes:
Your parents may be to thank - or to blame - for how your body responds to
exercise, and the genes responsible are slowly being
identified. That’s one of the conclusions of research published by the American
College of Sports Medicine (ACSM.) As presented in
the November issue of ACSM’s official journal, Medicine & Science in Sports &
Exercise®, the study updates the human gene map for
fitness and physical performance.
“Some people are gifted,” said lead researcher Claude Bouchard, Ph.D., FACSM,
referring to such characteristics as cardiorespiratory
endurance, strength, flexibility, and body composition. Genetics play a big role
in such matters, as they do in “trainability” - the
capacity to benefit from exercise. “But,” said Bouchard, “there’s no
correspondence between the genes responsible for your being
advantaged, even as a sedentary person and those allowing you to gain from
exercise.”
The study reviewed research published through December 2005 exploring genes and
genetic markers linked to performance or fitness.
“This compendium,” said Bouchard, “brings into a single source many studies
published in a large number of journals around the
world. We can begin to see trends and commonalities among the studies.” The
first version of the fitness and performance gene map,
published in 2001, listed only about one-fifth of the known gene locations
mapped in the Bouchard team’s current work.
More...from Medical News Today at:
http://www.medicalnewstoday.com/medicalnews.php?newsid=59439


7. You may look thin – and be too fat:
Research highlighting the danger of fat around vital organs could change the way
we tackle obesity, reports Nic Fleming. MRI scans
on four guinea pigs had surprising results
Expanded waistlines in the aftermath of mid-winter celebrations are not an
invention of the modern Christian age. Over-indulgence
was at least as important in the pagan Scandinavian festival of Yule and Roman
holiday of Saturnalia as today's overdosing on
turkey, mince pies, chocolate and sherry.
But the historical pedigree of our annual bout of Christmas gluttony won't help,
as we struggle to squeeze into our previously
perfectly fitting garments in January. Or rather, as some of us struggle. Have
you ever wondered why some people have to watch every
calorie to stay in shape, while others can stuff their faces without putting on
a pound?
Professor Jimmy Bell, a molecular imaging expert, has spent a long time
pondering that question. And he and a team of researchers
have recently discovered that, in fact, an outwardly trim person can carry a
higher proportion of dangerous hidden fat than an
overweight one, if that fat is around vital organs.
The team at the Medical Research Council's Clinical Sciences Centre has used a
magnetic resonance imaging (MRI) scanner at
Hammersmith Hospital in London to map the fat distribution of 600 volunteers.
Their results suggest that up to four in 10 people
could be "tofi" – thin outside, fat inside.
Previous research has shown someone with a lot of internal fat around the liver,
gut, heart and pancreas, or streaked through
under-used muscles, has a higher risk of heart disease, type 2 diabetes,
hypertension and some cancers than someone with high levels
of external fat.
More...from the Telegraph at:
http://www.telegraph.co.uk/health/main.jhtml?view=DETAILS&grid=&xml=/health/2006\
/12/21/ftfat121.xml


8. Effects of alcohol on your performance & health:
It doesn’t not take a genius to learn the negative effects from excessive
drinking; throbbing headache, excessive tiredness, dry
mouth, etc. There are many studies proving alcohol’s negative effects on health
and physical performance, but the good news is that
avoiding it may not be the best idea either.
Believe it or not, athletes used to consume alcohol prior to competition to
improve performance. The thinking behind this idea is
that alcohol could alter energy metabolism, improve physiological processes, or
modify psychological factors to help the athlete.
Unfortunately this idea no longer holds as more research is demonstrating that
alcohol by no means should be considered a
performance-enhancing supplement.
In actuality, alcohol should be avoided prior as well as during exercise because
of numerous negative effects on the body. Such
effects include a significant decrease in aerobic endurance, reduced
gluconeogenesis by the liver and glucose uptake by the legs
later in the exercise. Additionally, alcohol consumption can lead to
hypoglycemia or muscle glycogen depletion in athletes
participating in prolonged exercise which ultimately would impair performance.
Other studies show reduced absorption of vitamin B1
which can also hurt performance since vitamin b1 is important in the aerobic
metabolism of carbohydrates.
As the evidence stacks up against this culprit, it might be safe to say alcohol
should be avoided at all costs. However, before
throwing away the wine bottle and six-packs, keep in mind that studies are
proving that alcohol can be good for overall health and
longevity. Epidemiological research shows that light to moderate consumption may
contribute to lessened mortality, by reducing the
risk of coronary heart disease and stroke. Alcohol is attributed to having a
relaxing effect in small amounts, which may lower
emotional stress, a factor in coronary heart disease.
More...from the Final Sprint at:
http://www.thefinalsprint.com/2007/01/alcohol-and-athletes/#more-822


9. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Don’t forget to warm-up your heart!
Most people know that you have to warm up skeletal muscles to help protect them
from injury, but many do not know that warming up
the heart muscle also helps to prevent heart attacks in people with blocked
arteries leading to the heart
Before you try to run very fast, you can protect your muscles from injury by
performing a series of runs of gradually-increasing
intensity to increase the circulation of blood to your muscles.
The same principle applies to the heart.
Angina is a condition in which the blood vessels leading to the heart are
partially blocked so the person has no pain at rest, but
during exercise, the blocked arteries don’t permit enough blood to get through
to the heart muscles, causing pain. A study from the
Quebec Heart Institute shows that exercising very slowly before a person with
angina picks up the pace allows him to exercise more
intensely before he feels heart pain.
If you have any suspicion of heart problems, always check with your doctor
before you begin an exercise program or increase the
intensity of your existing program.
* Nonsteroidals, like ibuprofen, can prevent muscle growth
Lots of athletes and exercisers take ibuprofen, an over- the-counter medication,
and other nonsteroidals to ease pain in their
joints and muscles. A study from the University of Florida shows that
nonsteroidal drugs inhibit exercise-induced muscle growth and
strength.
Athletes train by taking a hard workout and damaging their muscles. They feel
sore on the next day and exercise at reduced intensity
until their muscles are healed. When they feel no soreness, they take a hard
workout again.
When muscles heal from the stress of a hard workout, they are larger and
stronger. Damaged muscles release a healing prostaglandin
called Cox-2, that causes muscle growth and increased strength. Ibuprofen blocks
Cox-2 and therefore will delay or inhibit muscle
growth.
Pain medicines may make you feel better, but at the cost of interfering with the
strength gains you are working to achieve.
A note from our Editor: Instead of always resorting to ibuprofen and the like to
treat sore muscles, try using heat compresses, ice,
self-massage, rest, stretching, The Stick and holistic arnica gel. These can be
just as, if not more, helpful than ibuprofen after
workouts and training runs, but won’t prevent muscle growth and strength gains.
In addition, make sure you are not over-training.
Evaluate your current training regimen and consider adding more rests days or
easy runs if you find that you are consistently
dealing with minor injuries or feeling excessively sore.
* Dear Dr. Mirkin: My blood tests show a low iron level; should I take iron
pills?
A: Low blood iron levels can be beneficial as long as you are not anemic.
Donating blood lowers blood iron levels and also helps to
prevent heart attacks. Before the bad LDL cholesterol can form plaques in
arteries, it must be converted to oxidized LDL
cholesterol, and iron causes this reaction. Lack of iron reduces your chances of
forming plaques in arteries to cause heart attacks
and strokes.
Routine blood tests measure the size of your red blood cells. If they are small,
your doctor will order a test called ferritin to
measure iron reserves. If your ferritin is low, your doctor will look for a
source of bleeding from menstruation or through the
intestinal tract. If no serious source is found, you need no treatment unless
you are a highly competitive athlete.
Less than 50 percent of the iron in your body is in your red blood cells. Most
is in your iron reserves in your liver, spleen and
other tissues. Your body needs iron to make red blood cells and if your body
does not contain enough iron, you will become anemic,
but you will not become anemic until you have depleted all your iron reserves.
You can be iron deficient but not anemic, when you
have an adequate supply of red blood cells, but no iron reserves. Iron
deficiency does not make you tired unless you are also
anemic, but it can tire athletes exercising at their maximum.
* Carbohydrates and Protein Help Weight Lifters
If you want to become very strong, you should lift heavy weights, eat
carbohydrates before you lift and eat plenty of protein
afterwards. Normal amounts of insulin help muscles
grow, and eating carbohydrates causes your blood sugar to rise, which, in turn,
causes your pancreas to release insulin. Taking in
large amounts of protein after a workout helps muscles to recover faster from
hard exercise, so you can do more hard work and grow
larger and stronger muscles (Journal of Physiology, Volume 573, 2006).
To increase muscle strength, the weights you lift must be heavy enough to cause
muscle burning while you lift and your muscles to
feel sore on the next day. The soreness is caused by damage to the muscle fibers
themselves. Most athletes quickly learn to lift
lighter weights on as many days as it takes for the soreness to go away, and
then lift very heavy weights again. The faster muscles
heal from hard workouts, the more quickly you can go back to lifting heavy
weights and the stronger you will become.
Insulin brings protein building blocks, called amino acids, into muscles to
increase the rate of healing. Eating carbohydrates
raises blood insulin levels. Protein is the building
blocks for all tissues, particularly muscle. So the faster and more protein you
can bring into muscle fibers, the more quickly they
heal and the faster you can go back to your heavy lifting program.
* Dear Dr. Mirkin: Does exercise lower homocysteine?
A: Yes; a recent study from multiple medical centers shows that a regular
exercise program helps to lower high blood levels of
homocysteine. (European Journal of Applied Physiology, November 2006). Everyone
agrees that high blood levels of homocysteine
increase your risk for heart attacks, but at this time, nobody knows why. More
than 200 papers show high blood levels of
homocysteine are associated with increased risk for heart attacks, strokes and
dementia. However, three recent studies show that
lowering blood levels of homocysteine does not prevent these conditions. This
has disturbed many researchers because they cannot
explain how lowering a risk factor for a disease does not help to prevent that
disease.
It may be that homocysteine does not cause heart attacks, strokes or dementia,
but is just a marker associated with them. For
example, homocysteine comes from methionine, an
essential amino acid found primarily in meat. Meat is also a rich source of
saturated fats which are known to increase risk for
heart attacks and strokes in people who ingest too many calories. So, lowering
homocysteine does not prevent heart attacks, strokes
and dementia because homocysteine does not cause these conditions. However,
lowering saturated fats does help prevent heart attacks
and strokes.
Saturated fats are harmful to a person when he gets too many calories. Dietary
saturated fats go to the liver where they are broken
down to 2-carbon units. If the body has enough
calories, the liver uses these 2-carbon units to make cholesterol. On the other
hand, if the liver does not get enough calories,
the 2-carbon units are burned for energy to carbon dioxide and water and never
form cholesterol. Exercise helps to burn calories.
So exercise uses up calories that would other wise have been used to manufacture
cholesterol. Stay tuned; the issue is not settled.
From Dr. Gabe Mirkin at:
http://www.drmirkin.com/


10. Such power, such grace:
Overlooking the feet can be an athlete's greatest mistake. To treat them well,
you must first understand them.
ORTHOPEDIC surgeons and podiatrists who study it, operate on it and care for it
are as enamored of the often sweaty, sometimes
stinky, foot as are cardiologists of the heart, or neurologists of the brain.
"It's ingenious," says Edward Glaser, a Tennessee
podiatrist who switched professions from mechanical engineering to podiatry
because of his admiration for the foot's function. "As a
machine, it's an engineering marvel."
The foot is built to walk on everything natural — grassy knoll, pine needle
forest floor, volcanic rock — uphill and down. It is
constantly balancing, changing direction and absorbing a pounding equal to 3.5
times the body's weight, only to spring back in time
for the next step.
With its 26 bones and 33 joints, the foot is a biomechanical masterpiece.
"There's something wonderful about it," says Dr. Nancy
Kadel, professor of orthopedics and sports medicine at the University of
Washington. "It's a flexible shock absorber, then it's a
rigid platform that propels you forward. It adapts to sand when you walk on the
beach. Then you climb onto rocks to look at the tide
pools, and it drapes over the rocks."
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-foot1jan01,1,997171.story?c\
oll=la-health-fitness-news


11. Go Slowly Now . . . So You Don't Slump Later:
Even though I learned in my first journalism job to "never assume anything," the
personal trainer in me makes me pretty confident in
assuming -- this being early January -- that you've resolved to improve your
fitness this year. Maybe you got some new gear; joined
a gym or dusted off your old membership; set your sights on a race or some other
goal. In any case, you're ready to start.
Or are you?
Before you suit up and hit the trail (or the gym or the pool), there are a few
questions you'd do well to ask. Not the least of
these: Have you chosen an activity you'll enjoy enough to stick with when New
Year's is a distant memory?
If you are breaking a long habit (one year? ever since you were forced to take
PE class in school?) of not exercising, be patient.
Not only should you not expect to leap instantly from zero to 60 on the
fit-o-meter, you shouldn't try to do so -- unless you want
to court an injury. To establish a safe, long-term exercise habit, advises the
American Council on Exercise, start slow and build up
gradually. Miss a day on your finely honed new fitness schedule? Cut yourself
some slack.
Before you even get to those inside-your-head steps, though, make sure you have
all the information and green lights you need.
Even if you feel that your only problem is chronic slothfulness, check with your
doctor. Make sure that he or she knows what you're
looking for: "I want to start an exercise program. I want to stay healthy and
uninjured while I do it. Are there any restrictions I
have to follow?"
More... from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/content/article/2006/12/29/AR2006122901720.\
html


12. A Surprising Secret to a Long Life: Stay in School:
James Smith, a health economist at the RAND Corporation, has heard a variety of
hypotheses about what it takes to live a long life —
money, lack of stress, a loving family, lots of friends. But he has been a
skeptic.
Yes, he says, it is clear that on average some groups in every society live
longer than others. The rich live longer than the poor,
whites live longer than blacks in the United States. Longevity, in general, is
not evenly distributed in the population. But what,
he asks, is cause and what is effect? And how can they be disentangled?
He is venturing, of course, into one of the prevailing mysteries of aging, the
persistent differences seen in the life spans of
large groups. In every country, there is an average life span for the nation as
a whole and there are average life spans for
different subsets, based on race, geography, education and even churchgoing.
But the questions for researchers like Dr. Smith are why? And what really
matters?
The answers, he and others say, have been a surprise. The one social factor that
researchers agree is consistently linked to longer
lives in every country where it has been studied is education. It is more
important than race; it obliterates any effects of income.

More...from the NY Times at:
http://www.nytimes.com/2007/01/03/health/03aging.html?_r=1&ref=health&oref=slogi\
n


13. Free the Mind and Fewer Injuries May Follow:
IN a high school locker room in Worthington, Ohio, Sam Maniar handed a piece of
string tied to a washer to each of the field hockey
players sitting around him. He told the athletes to use their minds to move the
washer from side to side, and he watched as each
girl’s washer started to swing.
“By thinking about moving the washer, we send a message from the brain to the
nerve receptors in our fingers to move the string
attached to the washer,” said Dr. Maniar, a sports psychologist. “Most people
are in total amazement. I use it show the connection
between our thoughts and our bodies.”
Every athlete and coach knows that harnessing one’s mind can lead to feats of
coordination and finesse on the field. But what many
are just learning is that taking care of an athlete’s emotional health — and
managing stress in particular — can help prevent
injury.
“The research is there showing that high stress levels do increase the risk of
getting injured, but few lay people realize the
connection,” Dr. Maniar said.
More...from the New York Times at:
http://www.nytimes.com/2007/01/04/fashion/04fitness.html?_r=1&ref=fitnessandnutr\
ition&oref=slogin


14. Ingredients to a Successful 2007 Season:
Cory Bank, Ph.D.
I appreciate you taking the time to read this article and hope that in some
small way that it assists you in meeting your triathlon
goals for the 2007 season. This article is a bit longer than some of the others
that have been published in TransitionTimes.com, but
I feel that the following might be of value to you for your 2007 year. Many of
the athletes that I have coached over the past five
years at powerfulathlete.com start out by communicating to me their annual goals
for the upcoming season. These athletes are highly
motivated to succeed, diligent with their efforts, and passionate about the
pursuit of their goals.
One of the jobs as an online coach is to make sure that each athlete is training
intelligently in order to ensure their success. The
following are four common and crucial areas (italicized and underlined) with a
key ingredient (bold faced) in each. By learning more
about these areas and ingredients, it should provide a greater chance for you in
achieving and exceeding your triathlon goals in
2007.
The first area is paying attention to your physical training. Specifically, this
involves avoiding the trap that many of us have
fallen into known as overtraining. It can be described as feeling burned out
from training and/or competing, having dead (very
tired) legs, decrease in athletic performance, and a higher resting heart rate.
It is important to remember that as the season wears
on that we are more prone to this due to the cumulative effect from the miles
and hours of training.
One useful way to avoid overtraining is to either use a heart rate monitor or to
go by perceived exertion to train in the correct
training zones. The majority of training days should be on the easier side
(aerobic ranges) with the minority of training days at a
very hard effort (anaerobic ranges). The concept becomes even more important as
the distance increases in training and/or racing. It
is much better to come into a race 5% under trained compared to 1% over trained.
This has been found to be highly beneficial for the
novice through the professional triathlete ranks.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=8815


15. This Week in Running:
10 Years Ago- Thorsten Naumann (GER) won the Bit-Silvester Race (GER) 8K in
23:18. Isaac
Kariuki (KEN) and Abdessalam (ALG) followed in 23:35 and 23:42
respectively.
The women's 5K race was won by Luminita Zaituc (GER) just two
seconds ahead of
Leah Malot (KEN), 16:30 to 16:32. Andrea Fleischer (GER) was 3rd
in 16:43.
20 Years Ago- Pierre Deleze (SUI) won the San Silvestro Boclassic (ITA) 10K in
29:25. He was
followed by Francesco Panetta (ITA), Gerhard Hartmann (AUT) and
Ezequiel Canario
(POR), no times available. Vera Michalek (GER) took the women's
4.4K race.
30 Years Ago- James Dingwall (SCO) won the San Silvestre Vallecana (ESP) 5.6K
in 15:39. Detlef
Uhlemann (GER) was 2nd in 15:45. Mariano Haro (ESP) was 4th (no
time available).
40 Years Ago- Umberto Risi (ITA) won the San Silvestre (ITA) Marathon in
2:40:08.
50 Years Ago- Arthur Keily (ENG) won the 42nd edition of the Morpeth-Newcastle
(ENG) 21.7K in 1:09:16.
This race was traditionally held on January 1st until 2002 when
it was moved the second
Sunday in January and changed to a half marathon distance. The
race (apparently) survived
only two more runnings.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a focus on races, 3000m
and longer, including road, track, and cross-country events.
The ARRS has a website at http://www.arrs.net.

16. Additives lurk in everyday diets:
People in Britain consume on average 20 different food additives every day, with
some eating up to 50, a study has suggested.
Yet many people are unaware of this figure, with nearly half of the 1,006 people
surveyed thinking they ate only 10 additives each
day.
The research also found that many people do not understand which foods are most
likely to contain additives.
The research was commissioned by food manufacturer Birds Eye.
The survey found that people in Britain were more concerned about additives in
their diet than about salt - but many underestimated
the number of additives in their diets.
The survey also revealed that many consumers do not understand where food
additives lurk, with more than three quarters believing
that cooking from scratch will help avoid them completely.
However, the research found though that those who ate home cooked food ate an
average of 19 additives over a 24 hour period - just
one less than the average across the whole study.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/6233395.stm


17. The Problem with Orthotic Studies:
Orthotic studies I've read in my professional journals or elsewhere are
"faulty", because in every study ever published, whether
they use a custom, pre-fab or OTC type, the researchers only records what
happens with that set.
So if it helps for a while, and then the beneficial effects start to change and
diminish, the study does not make any adjustments or
a new prescription to take into account the biomechanical and physiological
changes that take place resulting in a new more
efficient alignment position.
When an orthotic is successful in getting someone on the road to recovery, there
is a change in the "allowable range of motion" of
pronation which increases due to a reduction in inflammation and tension of the
soft tissues (which is why you have pain). This
results in increased flexibility secondary to an improvement in the health of
the tissues, thus an increase in the allowable "range
of motion" of pronation.
The key to a long term benefit of any orthotic is to "minimize" (not arrest)
overpronation. As health of the foot improves,
overpronation starts to become greater in its "allowable range of motion" AGAIN
(consider the fact that most parts or systems of the
body changes throughout our life, e.g. eyes, kidneys, skin etc, etc)
Not making or adjusting for these changes in pronation, leads to a short term
effect, which can be anywhere from a few months to a
couple of years in most cases.
The difficulty in most custom orthotics today is recapturing the new optimal
alignment position (AKA-neutral position) to account
for those changes, and with pre-fab or OTC, buying a new orthotic is just buying
the same product with the same position the
manufacturer has designated. And since most of them are designed to "under
correct" rather than "over correct", well, good luck.
More...from Cool Running at:
http://www.coolrunning.com/engine/2/the-problem-with-orthotic.shtml


18. Yoga for Performances - Runners' Sequence, Part 1:
The Yoga for Performance program offers a specialized sequence of poses designed
to meet the needs of athletes engaged in specific
sports. For instance, the following sequence is created particularly with
runners in mind and addresses the physical demands of that
sport. Future articles will offer sequences that are tailored to golfers,
bicyclists, tennis players, skiers and other athletes.
Each sport has unique target zones, and our sequences are created to open,
stretch and/or strengthen those zones. We also suggest
asanas to help you warm up, cool down and better recover from your activities.
The program not only addresses your physical needs as
an athlete but other aspects, such as centering, breath control (pranayama) and
meditation, that can elevate your performance.
Because the benefits of yoga extend far beyond our physical practice, future
articles will suggest yoga poses in sequences designed
to help us in other ways: to recover from a stressful day, to fight a cold, to
ease the discomfort of headaches, backaches, even
poses to do right at your desk to keep your mind clear and the body awake.
Our yoga sequences follow a natural flow. From a place of inactivity, our body’s
innate wisdom desires a warm-up to lead us safely
to the core work of the practice, and then a sufficient cool down. Last month,
we introduced you to 5 poses that are ideal to use in
the beginning of all sequences. We start with poses like these because they draw
us into our yoga practice—slow movements that can
easily be coordinated with the breath, bringing awareness into the body. Sensing
body and breath as one allows us to shift from the
busy-ness of the day into the present moment on the mat. These poses also create
postural awareness as well as enhance the mobility
of the entire spine. More fiery vigorous standing poses typically come next, to
thoroughly heat up the body as well as increase
respiration and circulation. The last part of a sequence consists of cooling
poses that create more introspection and internal
quiet, allowing us to wind down, then settle into savasana.
More...from Uta Pippig at:
http://www.uta-pippig.com/site/85-0-news.html?nid=766


19. Chocolate can do good things for your heart, skin and brain:
Listen to the way people malign chocolate: Sinful! Decadent! To die for! There's
even that popular restaurant dessert known as
"Death by Chocolate." But is this any way to talk about a loved one --
especially during the season of comfort and joy?
Bite your tongue! Evidence is mounting that some kinds of chocolate are actually
good for you. Here's the latest about the healthy
side of your chocolate habit and taste-tested advice on what to try. Merry
munching.
A happier heart
Scientists at the Harvard University School of Public Health recently examined
136 studies on coco -- the foundation for chocolate
-- and found it does seem to boost heart health, according to an article in the
European journal Nutrition and Metabolism.
"Studies have shown heart benefits from increased blood flow, less platelet
stickiness and clotting, and improved bad cholesterol,"
says Mary B. Engler, Ph.D., a chocolate researcher and director of the
Cardiovascular and Genomics Graduate Program at the
University of California, San Francisco, School of Nursing. These benefits are
the result of cocoa's antioxidant chemicals known as
flavonoids, which seem to prevent both cell damage and inflammation.
More...from CNN at:
http://www.cnn.com/2006/HEALTH/12/20/health.chocolate/index.html



20. Digest Briefs:
* Add peppermint to your diet
Adding peppermint to your diet can help ease digestive discomfort. Peppermint
also contains cancer fighting phytochemical called
limonene, the same agent found in citrus fruits.
* After a hard work out, draw a cold bath and add ice
The cold water reduces swollen muscles and inflammation
* Cut back on your mileage in the winter
Training more than 60 miles a week doubles the odds you'll come down with a cold
or flu compared to running less than 20 miles.
Scale back your miles and adopt a training plan that gets you race ready on
fewer miles.
From Runner's World

* Q: Racing During Menses/Birth Control Pills: I am training for a marathon in
January. After I had a baby last December, I didn't
start taking birth control again. However, my periods are very heavy and my
hormones seem to fluctuate significantly. I am afraid I
will menstruate the same week of my marathon. Will birth control significantly
slow me down? Weight gain?
--Bren. B.L.
A: Birth control pills often decrease the amount of menstrual flow, though it
may take several cycles to regulate the bleeding.
Timing may be too close to effectively control your cycles prior to your
marathon.
Other options that you should discuss with your health care provider include
taking the pill continuously (not taking the placebo
pills) for 2 packs to avoid menstruating during your race. Some of the newer
birth control pills produce menses less often than
monthly (as few as 4 cycles per year).
Anti-inflammatory medications (ibuprofen, naproxen, etc.) may decrease menstrual
flow. These medications should be started 1 to 2
days prior to the onset of menses. One study found that naproxen taken as
described decreased menstrual flow by up to 50%. Remember
that women have set world records and won Olympic gold medals during menses.
--Dr. Cathy Fieseler
From Running Times


THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites*
Check the Runner's Web FrontPage for links to the race sites.

January 6, 2007:
Belfast International Cross-Country - Stormont Estate, Ireland

Tauranga Half Ironman - Mount Maunganui, New Zealand

January 6-7, 2007:
Disney World Half-Marathon / Marathon - Orlando, FL

January 7, 2007:
OC Marathon - Newport Beach, CA

January 19-21, 2007:
Mark Allen Triathlon Clinic
http://home.cogeco.ca/~geordiem/triathlonottawa/2007/home.htm

June 23, 2007:
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
http://www.emiliesrun.com

For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events at:
http://www.runnersweb.com/

For Triathlon Coverage check out The Sports Network at:
http://www2.sportsnet.ca/tvschedule/tvsked_sport.php?region=ONTARIO&schedule_id=\
25

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Have a good week of training and/or racing.

Ken Parker
Runner's Web
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Axill
Sony vs Panasonic:
http://www.axill.com/trackingcode.aspx?affid=8001&pid=1762&bid=4677&c=8001

Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21

Endurance Films
Triathlon Training DVDs
https://endurancefilms.hivelocity.net/Merchant2/merchant.mvc?Screen=SFNT&Store_C\
ode=EF&Affiliate=runnersweb

Instant Stretching Routines
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.instantstretchingroutines.com/cgi-bin/a.cgi?a=runnersweb

ShoeWallet.com has set out on a mission to enable people to easily carry ID and
medical information at all times. Basically, anyone
who is out on the roads or trails needs a convenient place to carry this vital
information.
http://store.yahoo.com/cgi-bin/clink?joggerscompanion+pXgxpm+index.html+

SportsShoes in the UK
http://www.sportsshoes.com/index.php?id=149

Visit on AssociatesShop.com Online Bookstore for running and triathlon books:
http://associatesshop.filzhut.de/shop/index.php?ID=90c9f271c1a519abc4a69299be707\
5a9

LX Sport - Leading Edge Sports Products for Women.
"We strive hard to bring you the best fitness and sports products on the market
that we can find. Our product range is constantly
evolving"
http://www.lxsport.com/products.php?PARTNER=runnersweb. Use the promotion code
"RWEB".
This application was recently featured on National TV - please see the following
link:
http://easylink.playstream.com/networknewssource/hdo/onlinetrainer.wvx

TrainingPeaks.com by Wes Hobson.
Find the training program that fits you at:
http://www.trainingpeaks.com/rw

Triathlon Meetup
http://triathlon.meetup.com/r/d5n6/d5n6/0/http://triathlon.meetup.com/?a=d5n6/
Triathlon Meetups! Happening THIS month, find out when .

TriSwim Coach - The Complete Guide to Triathlon Swimming
http://hop.clickbank.net/?rhianyth/triswim1

Adidas
http://www.dpbolvw.net/click-2141789-10440258

If you have an accident while running or cycling, do you want your family to be
contacted? Do you want to receive immediate and
proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
http://www.thestretchinghandbook.com/cmd.php?af=245575
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

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