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
The site is updated multiple times daily. Check out
our daily news, features, polls, trivia, bulletin boards and more. General
questions should be posted to one of our forums available
from our FrontPage.

SUPPORT OUR ADVERTISERS:
All of the revenue from our advertisers and affiliates goes to support clubs,
athletes and clinics related to multisport and
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/

9. Training Peaks
Training Peaks, LLC is dedicated to the endurance athlete and coach. With our
industry leading software products, we're committed to
help you monitor, analyze and plan your training. We encourage you to draw on
our passion for excellence to help you reach your
athletic dreams. Trusted by thousands. Dedicated to you.
http://www.trainingpeaks.com/

ASSOCIATIONS:
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http://www.runningusa.org/

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Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
the link on our FrontPage at:
http://www.runnersweb.com . We have added a button for Lauren Groves,
Triathlete.

If anyone is looking for a web mail provider, you might wish to consider
Google's GMail. Currently you can get GMail by invitation
only from a current user. My stock of "invites" has been replenished. If you are
interested in getting FREE GMail account, contact
me at: mailto:kparker@... .

Race Directors:
Advertise your event on the Runner's Web.
For more information:
http://www.runnersweb.com/running/rw_advertising.html
You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.

THIS WEEK:

Our latest advertiser is Training Peaks. Visit them at:
http://www.trainingpeaks.com

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

If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
us at: mailto:webmaster@... or leave your comments in one of our
Forums at: http://www.runnersweb.com/running/forum.html
or from our FrontPage.

We have 2,212 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe
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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
programs that are a balance of aerobic, anaerobic and
cross-training workouts. These training programs are built to get people of all
levels across the finish line. From the first timer
to the seasoned veteran you will find the right training plan for you. Good luck
with your training and we will see you at the
finish line.
Training Log and Analysis:
Log your daily workouts and monitor your progress along the way.
Getting Started:
Set a realistic goal for training. Review the list of training programs
developed by Active Trainer Coaches. Select the program that
best matches your current training schedule. If you have been inactive, select a
conservative schedule to assure success and
decrease the risk of injury. Plug in the start date or the date of your target
race and go! The schedule will automatically be
entered into your log. It is as simple as that...
Training:
Select the daily email to receive your training by the day or log on to your
account and review the entire schedule. Use the
interactive log to enter in valuable training information. The more information
you enter in your personal log, the better. You will
be able to use this information in the future to evaluate performance, keep
track of what works and what doesn't and stay motivated
to see just how far you've come.
Sign up at: www.RunnersWebCoach.com OR
http://training.active.com/ActiveTrainer/listing.do?listing=51

* 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
proper and effective fitness and competitive training techniques. Whether your
focus is recreational, advanced, or you are a
professional racer, the coaching methodology employed by CTS will make you a
better athlete. Check the latest monthly column from
CTS at: http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

* 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.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
unningperformance.com
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 TWO personal postings this week.
ONE:
Costco Proud Sponsor of Kids on the Run 5k / 10k Race and Kids fun run
The Event is This Sunday!!
Now is the time to sign up for the exciting Kids on the Run races!!! You do not
need to have your fundraising complete before
signing up to run/walk and spaces are filling fast so SIGN UP SOON!!
Come join us for fun at the fair
Sensational Child performances
Visits from LAPD, LAFD
Free health, fitness, and safety information from 26 organizations
including
13 of our own divisions from CHLA!!
Great Fundraising prizes:
– Top Fundraiser: 1 week at a Maui Condo
– 2nd place: Summer Weekend getaway at a Tahoe Condo
– 3rd place: Helicopter ride from Helintet Aviation
Prizes Amount to Fundraise
KOTR Bracelet Any amount
Water Bottle $50
Choice of: $100
Baseball Cap or Bear
Choice of: $200
Youth Shirt, Baby T, or Long Sleeved T
Choice of: $300
Dri-Fit Shirt, Sweatshirt, Messenger Bag
Fleece $500
Any two items* $750
Any three items* $1000
Any four items* above $1000
*Items must be chosen from different categories
Answers to some FAQs:
(Please see our website for more information www.kidsontherun.net)
1. Walking the 5K or 10K is allowed and encouraged-just make sure you
can complete the course in 1 ½ hours.
2. People walking with a child/children in the Kids Fun Run do not
need to register for the Fun Run but all children must
be registered to receive the goodie bag, T-shirt, raffle ticket, and finishers
medal.
3. Sign up on line at
http://active.com/event_detail.cfm?event_id=1369961 or download a form from the
website
www.kidsontherun.net and mail in or drop off at the Emergency Medicine
Offices.
4. Fundraising forms and donations may be turned in anytime between
now and race day to be eligible for the fantastic
fundraising prizes!
Hope to see you all out there!!!

TWO:
Hey everybody, I have come across a nice new website for all Runners.
www.jamoja.com. Its a brand new site. It has only been up for 3 week.
The great thing is that you can upload and post your videos so people
can see and keep up with you. If you are a athlete, a coach, or fan I
think you will really like this site. It is a athlete recruitment
site. Basically a database for all the athletes in the world. Its
really cool, check it out & Sign Up!!!
www.jamoja.com
From: mailto:metmxan@...


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: Physiological limits to marathon performance
2. Nutrition: Energy and Snack Bars: Which one should I choose?
3. Dr. Gabe Mirkin's Fitness and Health e-Zine
4. Regular workouts can ward off fibroids
5. The get-fit gadgets
Fancy Paula Radcliffe as your personal trainer? She’s all yours with one of a
new squad of high-tech gizmos
6. Why Exercising Muscles Tire When Needed Most
7. Lubricate well before use…
Now that winter is here, let’s review a few sticking points…
8. 10 Steps to Improving Your Triathlon Swim
9. No More Slacking
This just in: your interval workout will be more effective if you keep moving
between repeats.
10. Athletes' heart condition linked to exercise-induced damage: study
AND
Ironman athletes put hearts at risk of fatal damage, experts warn
11. This Week in Running
12. Not just a workout, a lifestyle
13. Tech Report with Lennard Zinn: The science behind the sport
14. Eliminate The Junk Miles
15. Want to Run Better? Relax!
16. A Better Buzz
It offers a boost but no burn, and can even make you healthier. Are you drinking
enough tea?
17. When it’s OK to Hurt and Run
18. Multisport: Setting Up a Swanky Indoor Training Space
19. Search for answer to an enduring problem
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
Have you considered moderating your exercise routine as a result of the recent
news headline - "Athletes' heart condition linked to
exercise-induced damage"?
[Read the story at:
http://uk.sports.yahoo.com/22012007/3/athletes-heart-condition-linked-exercise-i\
nduced-damage-study.html]

You can access the poll from our FrontPage ( http://www.runnersweb.com) as well
as checking the results of previous polls.

LAST WEEK'S POLL RESULTS:
How frequently do you visit the Runner's Web?
Answers Percent
1. Multiple times per day 19%
2. Daily 37%
3. Multiple times per week 19%
4. Weekly 7%
5. Multiple times per month 7%
6. Monthly 4%
7. First time 7%


FIVE STAR SITE OF THE WEEK: Ironman New Zealand.
"Welcome to the website of the worlds oldest international Ironman - Ironman New
Zealand. Check out all the details about Ironman
New Zealand and our 23rd edition of the most international race on the Ironman
qualifying calendar with more than 1400 competitors
from 39 countries in 2006. Click here to watch your welcome video and to find
out what some of the biggest names in the sport have
to say about Ironman New Zealand."
Visit the site at:
http://www.ironman.co.nz/


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

BOOK OF THE WEEK: Road Racing for Serious Runners.
Improve your racing performance through multispeed training! Whether your
distance is 5K, marathon, or anything in-between, Road
Racing for Serious Runners tells you how to train smarter and run faster. This
training plan is based on solid science, and its
physiological basis is clearly explained and incorporated into a running program
that produces maximum results and reduces the risk
of injury.
In Road Racing for Serious Runners, Pete Pfitzinger-a world-class marathoner,
distance running coach, and exercise
physiologist-tells you how to get the most out of your limited training time.
Pfitzinger teams up with former Running Times
editor-in-chief Scott Douglas to present a training and racing plan that will
help you excel in the full spectrum of road racing
distances. You will learn how to
• design a week-by-week training program,
• determine the right pace to run during speed workouts,
• get the most out of long runs,
• taper training before an important race,
• detect and avoid staleness and injury,
• determine the best strategy for each race, and
• achieve the optimal mental state to train and race.
Included with each of five training schedules are racing tactics, mental tips,
and lessons from world-class runners. Whatever
distance you plan to race, Road Racing for Serious Runners will guide you to
peak performance!
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0880118\
180

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: Physiological limits to marathon performance:
By Edward F. Coyle, Ph.D.- University of Texas at Austin
Running a marathon at the fastest speed possible seems limited by the aerobic
metabolism of a limited amount of carbohydrate energy
and the economical conversion of this energy to velocity. Aspects of this
concept have been long recognized. Approximately 35 years
ago D.L. Costill wrote a monograph entitled 'What Research Tells the Coach About
Distance Running' in which he distilled the
physiological literature into an intuitive paradigm that focused upon maximal
oxygen uptake and its fractional utilization as well
as running economy (1). The validity of these concepts for predicting marathon
performance was validated by Farrell et al in 1979
(2) and the utility of blood lactate measures for identifying competitive
marathon running pace was further solidified. By this
time, the phenomenon of 'hitting the wall' during a marathon due to inadequate
carbohydrate oxidation was linked largely to muscle
glycogen depletion. Therefore, the frame work under which to view the
physiological limits to marathon performance is similar today
as that discussed thirty years ago during the meeting sponsored by the NY
Academy of Sciences (1976).
Oxidative ATP Resynthesis. The key concepts of this framework are displayed in
Figure 1. Marathon runners perform at the highest
velocity and rate of oxygen consumption (i.e.; VO2 of marathon) that their
exercising muscles are able to tolerate without
experiencing fatigue that progresses and causes them to slow during the first 20
km. The VO2 during a properly paced competitive
marathon is the highest steady-state rate of oxidative ATP resynthesis possible.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070121_Physiologic_Limits.html


2. Nutrition: Energy and Snack Bars: Which one should I choose?
It is best to eat a variety of wholesome foods at each meal to provide a
well-balanced diet. On days when you need to grab something
to prevent skipping a meal or snack, an energy or snack bar may be a good
alternative. They also provide energy before and/or after
a workout or competition. Remember to stay hydrated by drinking plenty of water
or non-caffeinated beverages.
There are several options of bars available:
* Performance Bars – Frequently referred to as "energy bars," they can be high
in carbohydrates to maximize an aerobic workout. High
carbohydrate bars (60-70 percent carbohydrate) are best eaten 45 minutes to one
hour before aerobic exercise. Strive for 30-45 grams
of carbs.
* Meal Replacement Bars – Designed to replace a meal within the caloric range of
around 300 to 400 calories and 15 or more grams of
protein from a quality source such as casein, whey, soy or egg. Note that a
single bar may not provide all the nutrients and
calories you need, so do not replace all of your meals with a meal replacement
bar. Choose a bar that is less than 3-4 grams of
saturated fat and no trans fat.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070123_Cooper_Energy_Bars.html


3. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Efficiency in Running Form
Most experienced runners can tell when other runners are in shape just by
watching them run. They look for efficiency, a measure of
how much energy is lost by wasteful movements during running. You run with your
legs and all of your other movements are used just
to balance your body. The main reason you don't fall when you are walking or
running is that your brain constructs a 'center of
gravity', a point around which all movements on one side are balanced by equal
movements on the other side. For example, when your
right leg goes forward, your left arm goes forward and your right arm goes
backward. You do this without thinking and your
movements are automatically calculated in your brain.
A study from The Hospital of Laval in France shows that even the best runners
lose their efficiency when they become fatigued
(Journal of Sports Medicine and Physical Fitness, June 2006). Experienced
runners have consistent stride length and form. This
study shows that with fatigue, their stride length decreases and, more
importantly, they start to lose form by adding a significant
amount of side-to-side movement that wastes energy and does not drive them
forward.
Running slowly does not teach your brain how to balance your body when you run
fast. Good form comes from practicing running very
fast in training. People who run slowly all the time usually have poor running
form. They waste movements that do not help them
move forward. For example, their feet often move to the side after they raise
their feet from the ground. Their arms do not move
loosely and comfortably to balance their bodies. They may run with toes pointed
outward, which is a sign of weak shin muscles. If
you want to improve your running form, run faster a few times every week.
* Donating Blood: Effects on Athletes and Exercisers
A healthy athlete should be able to recover completely from donating blood in
eight weeks, but he may lose some of his ability to
train for a few days. Following a donation of one pint, blood volume is reduced
by about ten percent and returns to normal in 48
hours. For two days after donating, you should drink lots of fluids and probably
exercise at a reduced intensity or not at all.
Donating blood markedly reduces competitive performance for three to four weeks
as it takes that long for blood hemoglobin levels to
return to normal.
You should not donate blood more often than every eight weeks because it takes
that long to replace lost nutrients. If you donate
blood frequently, you need to make sure to replace the B vitamins and possibly
the iron that you lose with the blood. You can meet
your needs for iron by eating meat, fish or chicken or by taking iron
supplements; and you can meet your needs for the B vitamins
with whole grains and diary products. Donating blood at least four times a year
may help to prevent heart attacks by lowering blood
cholesterol levels significantly and reducing iron levels. Iron in the
bloodstream converts LDL cholesterol to oxidized LDL which
forms plaques in arteries
From Dr. Gabe Mirkin at:
http://www.drmirkin.com/


4. Regular workouts can ward off fibroids:
Exercising regularly may help prevent women from developing uterine fibroids, a
new study shows.
Fibroids, also referred to as uterine leiomyomas, are benign tumors that grow in
the uterus and can cause infertility, bleeding,
pain and pregnancy difficulties. They are the leading reason for hysterectomies
among US women, and are particularly common among
African-Americans, Dr. Donna Day Baird of the National Institute of
Environmental Health Sciences in Research Triangle Park, North
Carolina and colleagues note in the American Journal of Epidemiology.
Little is known about how fibroids might be prevented, Baird and her team add,
but hormones appear to trigger the tumors' onset and
growth. Research has suggested that exercise can help prevent other
hormone-related conditions, such as breast and endometrial
cancer. They therefore determined if exercise might have any effect.
The researchers evaluated 734 African-American women and 455 white women between
35 and 49 who belonged to a Washington, DC-based
health plan. The researchers screened the women for fibroids using ultrasound
and reviewed medical records to see if the women who
underwent hysterectomies had a history of fibroids.
The more active the women were, the less likely they were to have fibroids of
any size, Baird and her team found. Those who
exercised for 7 hours or more weekly had a 40 percent lower fibroid risk than
those who exercised for less than 2 hours a week.
Women who reported at least 4 hours of vigorous exercise weekly were less likely
to develop tumors than those who exercised less.
More...from Reuters at:
http://today.reuters.com/news/articlenews.aspx?type=healthNews&storyID=2007-01-2\
0T045640Z_01_MCC017782_RTRUKOC_0_US-FIBROIDS.xml&WTm
odLoc=HealthNewsHome_C2_healthNews-3
[Multi-line URL]


5. The get-fit gadgets:
Fancy Paula Radcliffe as your personal trainer? She’s all yours with one of a
new squad of high-tech gizmos. Peta Bee studies the
form.
Be a Champ in Smart Shoes
You have run your hardest, your legs feel like jelly, but have you done enough
to impress Paula Radcliffe? For users of the new
Nike+iPod combination (an MP3 player that works with special Nike sneakers) the
answer becomes apparent as soon as their trainers
have transmitted data, such as time and distance covered, via a sensor, to their
iPod nano device. Within seconds a congratulatory
message from Radcliffe will sound in their headphones if they have achieved a
personal best.
Mobile phones, iPods and MP3 players now offer not only virtual personal fitness
coaches to accompany you on the run, but a variety
of workout options to rival any you might get at a the gym. The Nike+iPod,
launched simultaneously in the UK and US last year, works
by sending information collected in the trainers to a receiver that plugs into
the bottom of the iPod nano as you jog or walk.
Even for technophobes, the set-up is simple. “All iPod nano devices manufactured
since last May have the Nike+ software loaded,”
says Bridget Elliot, a spokeswoman for Nike UK. “You just have to turn on the
iPod and it communicates wirelessly with the
trainers.”
During a workout you get audio feedback from Radcliffe or the champion cyclist
Lance Armstrong (advice and tips from more elite
sportspeople will be added this year), and afterwards the data can be downloaded
on to a computer on which, Elliot says, you can
view the peaks and troughs of your running performance. “You can also
‘challenge’ other people to better your performance by
comparing results with each other on the internet.”
More...from the Times Online at:
http://www.timesonline.co.uk/article/0,,8127-2554430,00.html


6. Why Exercising Muscles Tire When Needed Most:
The cause of muscle fatigue during intense exercise is linked directly to the
muscle’s reliance on anaerobic metabolism for force
production, according to a new study by researchers at Rice and Harvard
universities.
Published in the November issue of the American Journal of Physiology –
Regulatory, Integrative and Comparative Physiology, the
study implicates the reliance on anaerobic energy release as a key factor in the
onset of muscle fatigue and impaired exercise
performance. While the mechanism of how anaerobic pathways might impair force
production remains under active investigation, the
new results suggest that the mechanisms of muscular fatigue in the body are
probably similar to the mechanisms being discovered in
laboratory research on cell and tissue samples.
The researchers had six males perform 15 all-out sprints on a stationary cycle
at varying pedal forces, which meant varying
muscle-force requirements. Besides conventional cycling, the researchers also
had the study participants perform similar all-out
sprints with only one leg while the unused leg rested on an adjacent stool.
Although this approach may seem unorthodox, the
Rice-Harvard group knew from previous work that the metabolic pathways providing
the chemical energy necessary for contraction would
differ appreciably during the one- and two-legged conditions, said principal
investigator Peter Weyand, assistant professor in
kinesiology at Rice.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2006/11/061108102523.htm


7. Lubricate well before use…
Now that winter is here, let’s review a few sticking points…
In my ‘real job’ many of my customers and prospects are Lubricants Distributors.
While this makes my teenagers howl with smirks of
double entendre it makes me think of topics less amorous and more painful. I
don’t know about you, but this time of year I am
compelled to dwell on ways to keep my epidermis inviolate.
It wasn’t until I caught the marathon bug that abrasion became a compelling
topic. Any old 5 mile dash doesn’t require any defensive
technology. I used to leave the house in the dead of a January eve wrapped in
long johns and many layers of cotton sweats. It didn’t
matter because I’d be back in front of the wood stove in 40 minutes before any
damage was done.
Mr. Marathon and his cohort of long, multi-hour training runs soon cured me of
the sweat pants and cotton t-shirt habit. Sweat, when
mixed with cotton and rubbed repeatedly over the same spot becomes an excellent
whetting agent. That all-purpose sweatshirt you’ve
been wearing every day since 1984 becomes as efficient as a rotary sander (with
100 grit sand paper). I’m sure I speak for the
majority here when I say there is nothing quite as ‘enlightening’ as that moment
you discover, typically in a hot shower, that you
have removed a layer of skin from one or many pointy places. “Honey, are you
alright? I heard a terrible scream!?”
When you get past a certain point in the race, blister and rash pain becomes
secondary to the great and wonderful pain of effort.
It’s not until later that the damage becomes particularly uncomfortable.
Technical garments are a boon to our generation. Besides the cool shoes with
more engineering than a jet-fighter, we get all kinds
of high tech fabrics that coddle our corporeal shells allowing us to shuffle off
indefinitely without damaging our mortal coils.
More...from Cool Running at:
http://www.coolrunning.com/engine/2/2_1/lubricate-well-before-use.shtml


8. 10 Steps to Improving Your Triathlon Swim:
by Kevin Koskella
www.triswimcoach.com
As technical as the sport of swimming can be, it is tough to narrow down the
answer to the often-asked question, “what should I
concentrate on?” So, I came up with a “top ten” list of steps to improving your
swim for a triathlon. These aren’t necessarily in
any order, but should go a long way in helping you achieve your goals, whether
you are a beginner or trying to go pro.
1. Hand Entry. Slice your hand into the water right about at your goggle line,
and drive it forward. Many swimmers attempt to get as
much “air time” as possible by reaching the hand out before entering into the
water, but it is actually more efficient to go through
the water with your hand as you rotate from one side to the other.
2. Head Position. Keep looking straight down when swimming freestyle. It’s
important to keep your head down with only a small part
of the back of your head out of the water. Also, as you rotate through the
water, try not to move your head with the rest of your
body rotation.
3. Pull. In freestyle, your hands should pull all the way back past your hips.
The last part of the stroke before recovery (arms
coming out of the water) should be an acceleration behind you, and not up out of
the water.
4. Kick. Try minimizing your kick as you train for swimming. Most people will
kick extra hard to make up for lack of balance in the
water. Minimizing your kick will allow you to improve your balance, as well as
conserve energy.
More...from TriSwimCoach at:
http://triswimcoach.com/article.asp?id=6


9. No More Slacking:
This just in: your interval workout will be more effective if you keep moving
between repeats.
You've seen them before: runners bending over after hard speed intervals,
gasping for air. You've probably done it yourself. That's
because your body knows that the heart has to pump harder when you're standing
at full height. Putting your head at the same height
or lower than your heart gets blood to your brain faster--and makes those
blasted spots go away.
But your body doesn't know everything. It doesn't know that lying on the track's
infield between quarter-mile repeats will actually
make things tougher for your heart. Your tired legs act as a passive pump when
you run, helping to move the blood toward the heart.
So, when you suddenly stop moving your legs, the heart loses a powerful pumping
ally.
In fact, the best way to help your body recover between hard intervals is to
keep moving--something exercise physiologists call
"active recovery." And a recent study has confirmed that incorporating active
recovery segments into your speed sessions will also
help you get a better workout.
Spanish researchers had 10 healthy students perform four intervals of cycling at
120 percent of their VO2 max until they were
exhausted. Between the work intervals, the subjects either pedaled lightly at 20
percent of their VO2 max, stretched lightly, or lay
down, all for five minutes. Active recovery won the gold medal, with stretching
and lying down taking a distant silver and bronze.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-263-265-7769-0,00.html?cm_mmc=\
RSS-_-rwrsshome-_-NA-_-NA


10. Athletes' heart condition linked to exercise-induced damage: study:
Most athletes pay a physical price for their love of the sport, but the ones who
engage in endurance sports may be pushing their
bodies to the brink of heart failure, according to a new study.
That's because the physical wear and tear of years of heavy-duty workouts appear
to weaken the heart muscle predisposing an athlete
to a rare, but potentially deadly, condition called ventricular arrhythmia in
which the heart beats erratically.
"There may be a limit to how much exercise the heart can tolerate," said
Professor Hein Heidbuchel, a cardiologist at University
Hospital Gasthuisberg at the University of Leuven in Belgium, and the author of
the paper.
Researchers have known for some time that high-level athletes, like the cyclists
who compete in the Tour de France, are susceptible
to ventricular arrhythmia. What they didn't know was whether the irregular
heartbeats were a result of a genetic flaw, or the
product of over-training.
More...from Yahoo at:
http://uk.sports.yahoo.com/22012007/3/athletes-heart-condition-linked-exercise-i\
nduced-damage-study.html
AND
Ironman athletes put hearts at risk of fatal damage, experts warn:
People who regularly take part in endurance sports could be putting their lives
at risk from damage to the right side of the heart,
research suggests.
Marathons and triathalons are fast-growing events, more than 10,000 people
regularly running, cycling and swimming long distances.
But the super-fit athletes who train hard for such races can develop a
life-threatening condition called ventricular arrhythmia
(VA), in which the heart beats at an irregular rate and rhythm, according to the
Belgian study.
The condition increases the chance of sudden arrhythmic death syndrome, which
kills 500 healthy Britons a year.
The conditions, often treated as hereditary, are thought to have various
underlying causes. The study, published today in the
European Heart Journal, suggests that 82 per cent of athletes with VA have
dysfunctional right ventricles, indicating that endurance
sports contribute to changes in the chambers of the heart that can lead to heart
attacks. Previous studies have found that VA in
endurance athletes often originates from damage to the right ventricle, which
pumps blood to the lungs.
More...from the Times Online at:
http://www.timesonline.co.uk/article/0,,13509-2559209,00.html


11. This Week in Running:
10 Years Ago- Richard Nerurkar (ENG) won the Breda Sprintcross (NED) 11.2K by 7
seconds over
John Kiprono (KEN) and by 11 seconds over Jacob Losian (KEN).
Anja Smolders
(BEL) won the women's race by 13 seconds over Susan Chepkemei
(KEN). Irma Heeren
(NED) was 3rd, another 15 seconds back.

20 Years Ago- Derrick May (RSA) won the Houston-Tenneco (TX/USA) Marathon in
2:11:51 with Geir
Kvernmo (NOR) next in 2:12:06 and Sam Ngatia (KEN) 3rd in
2:12:23. Bente Moe (NOR)
was the first woman with a 2:32:37 and was trailed by Veronique
Marot (ENG) in
2:35:37 and by Sylvie Bornet (FRA) in 2:37:48. 44 year old Evy
Palm (SWE) was 4th
in 2:38:39.

30 Years Ago- The Intercounties Crosscountry Championship (ENG) 12K was won by
David Black (ENG)
who finished 10 seconds up on 800m star Steve Ovett (ENG). David
Slater (ENG) and
Jonathan Wild (ENG) followed.

40 Years Ago- Maruce Aarbo (CAN) won the Sun Masters (NV/USA) Marathon, held in
Las Vegas with a
time of 2:23:06. Ismail Akcay (TUR) was next in 2:24:03 and Ron
Wallingford (CAN)
was 3rd in 2:24:25. Judy Ikenberry (USA) was the first women by
virtue of being
the only woman finisher. Her time was 3:40:51. This race is
still held, under the
name the New Las Vegas Marathon.
50 Years Ago- Nothing of note in the ARRS database.
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.


12. Not just a workout, a lifestyle:
A new breed of gyms is cropping up — the antithesis of the big-chain,
cookie-cutter concept — complete with hip décor, concierge
services and lavish amenities.
There's the Joint in Hollywood, with its rock 'n' roll, urban vibe. There's
Active Fitness in Santa Monica, with its New York-loft
state of mind. Then there's Burn Fitness, with its meld of soothing ocean views
and ultra-sophisticated gym hardware. "You could
define a club many years ago as providing equipment, and the club with the best
equipment would get more people," says Joe Moore,
president and chief executive of the International Health, Racquet & Sportsclub
Assn., a national trade organization. No longer. Now
exercise is a way to make friends, hang out — anything but sweat and leave. A
look at the latest in fitness lifestyles.
Live to work ... out
Hollywood club kicks it with the latest classes, then pours on the pampering
IF Avril Lavigne were to design a gym, it would probably look something like the
Joint. Hollywood's hip new fitness hangout has a
rock 'n' roll bent and chic sensibilities — goth graphics, filmy curtains
ringing the exercise studio and an exceedingly tranquil
women's lounge.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-boutiquepromo22jan22,1,3172\
580.story?coll=la-health-fitness-news


13. Tech Report with Lennard Zinn: The science behind the sport:
By Lennard Zinn, VeloNews technical writer
Monday marked the opening of the three-day Cycling Science Symposium and Expo at
Boulder's Hotel Boulderado. Hosted by the Serotta
International Cycling Institute (SICI), the seminar brought together many of
this country's best minds in cycling to share ideas
and, if all goes as planned, develop some new approaches to the science of this
sport.
While kicking the event off with a Sunday evening cocktail party, legendary
frame builder Ben Serotta could hardly contain his
enthusiasm for a meeting he'd been planning for months.
"These are the rock stars of cycling science," Serotta said. The cool thing was
that he wasn't exaggerating.
Event organizer Ray Browning, Ph.D., a former professional triathlete and top
cross-country skier, is now a senior research
Instructor at the University of Colorado Health Sciences Center and director of
SICI, was buoyed by a packed house of eager and
paying participants. Browning served as host and emcee and offered his own
presentation on "Functional Anatomy for Cyclists."
More...from Velo News at:
http://www.velonews.com/tech/report/articles/11504.0.html


14. Eliminate The Junk Miles:
Before you begin your training for the day you should ask yourself one question,
"What is the specific purpose of this workout?" If
you do not know the answer, then it is likely the value of the workout will be
equally dubious. In order for your fitness to improve
you must place a new stressor on your body and then allow yourself to recover
from it. If it is the same amount of physical stress,
or less, or if recovery does not occur, then overload will not take place.
Fatigue is not necessarily a good indicator of progress
either. If you begin a workout fatigued, sore and generally tired and then go
through the motions, you are only breaking your body
down further and delaying recovery. Being tired does not in any way mean that
you are getting faster.
When I examine an athlete's training plan for the first time I usually find a
lot of "junk" miles. These are the miles that do not
really have a specific purpose, but are there because the athlete feels they
"need" to train that day. The work out is almost always
general in format (ride 3 hours). Often this time would be better spent
recovering or performing a shorter, more specific workout
that targets a particular limiter. Do not confuse hours with quality training.
Your long workout addresses a particular fitness
substrate - endurance. Endurance is very important, even the most important
fitness substrate for long events, but it is certainly
not the only one. Take Ironman training, for instance. Ironman requires mostly
aerobic endurance training when peaking. Most
athletes understand this, but does that mean base training should include many
long runs and rides approaching race distance? During
base I focus more on strength building, power, and efficiency for these
athletes. We still put in enough aerobic miles to maintain a
level of endurance but the more specific training makes them faster. Injury
prevention is very important for Ironman, as the
incidence of injury with these athletes is incredibly high (as much as 90%).
During the base phase, strength training is
incorporated to promote stability, correct muscle imbalances, and increase force
production. Increasing flexibility is targeted, as
well.
More...from the Sport Factory at:
http://thesportfactory.iuplog.com/default.asp?item=236210


15. Want to Run Better? Relax!
Fellow runners often ask: How should I look while running? Is there an ideal
running technique? Should I change my running style?
I believe there is an ideal running technique for everyone. Of course, we’re all
different, not just in height and weight, but also
in how we’re built—bowed legs or not, straight shoulders or slanted, long torso
or short, and so on. Because of the combination of
these factors, everyone has a slightly different running style. Even among the
best runners in the world, you’ll see a variety of
gaits.
Despite this variety, however, almost all world-class runners have one element
of running form in common: they look relaxed. Even
when they’re clipping along at world record pace, they appear to be under
control, to be running within themselves, with focused but
unstraining, almost placid faces. I was especially struck by how relaxed top
runners look while training with Kenyan runners. So
many Kenyans I’ve trained with run with an upright but not overly rigid
posture—their shoulders are down and relaxed, their arms are
held light and low at the side of the body, moving like a fast pendulum in a
steady rhythm. Their steps are not too long, and their
legs carry the body smoothly, while the arms move in sync with their legs. So
elegant to watch! The most striking thing to me is how
they seem to be so relaxed from the inside out, almost like dancing in a fast
and pleasant rhythm.
More...from Uta-Pippig.com at:
http://www.uta-pippig.com/site/85-0-news.html?nid=665


16. A Better Buzz:
It offers a boost but no burn, and can even make you healthier. Are you drinking
enough tea?
Before running a morning race, Jeremy Smith doesn't drink coffee, cola, or
energy drinks. He reaches instead for a mug of green tea.
"A cup about 30 minutes before a race makes me feel good in all the right places
without feeling bloated," says Smith, of Corvallis,
Oregon, who has finished a dozen marathons.
Lots of runners pick tea for their prerun jolt. The caffeine is a proven
performance enhancer that increases endurance, improves
alertness, and makes running feel easier. True, tea provides only half as much
caffeine as coffee or energy drinks (or 40 to 60
milligrams per cup), but it's also easier to take. The acid in coffee and the
carbonation in cola and energy drinks can be hard on
jittery prerace stomachs--leading to heartburn and stomach upset.
Tea also has more health benefits than the other caffeinated options. Along with
trace vitamins and minerals, tea is rich in a class
of disease-fighting antioxidants known as polyphenols, which can help prevent
cancer and heart disease. Studies have also credited
tea with improving dental health, aiding weight loss, boosting immunity, and
increasing bone density. Tufts University nutrition
professor Jeffrey Blumberg, Ph.D., estimates that the amount of antioxidants in
two cups of tea is equal to the amount in a serving
of fruits or vegetables.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-302--9209-0,00.html?cm_mmc=Ext\
ra%20NL-_-2007_01_25-_-Nutrition-_-A%20Better%20Buzz
[Long URL]


17. When it’s OK to Hurt and Run:
Last week, the New York Times put forth a stance by Dartmouth College surgeon
Dr. James Weinstein, boldly proclaiming to athletes
everywhere that “rest is counterproductive” when it comes to recovering from
nagging injuries. It went on to say that continuing to
exercise while on OTC anti-inflammatories like ibuprofen is a speedier way to
bounce back. The idea flies in the face of decades of
teaching that says using “R.I.C.E.” — or “Rest, Ice, Compression, and
Elevation” — is the best way to take care of a chronically
sore back or joint.
But in the article from Times’ writer Gina Kolata she presents numerous views
from other physicians who are also changing their tune
regarding R.I.C.E.
“We want to keep you moving,” said past president of the American College of
Sports Medicine Dr. William Roberts to the Times.
“Injured tissue heals better if it’s under some sort of stress.”
Some other physicians offered caution, while still bending toward the new trend.
“The easy way out is to say, ‘Don’t exercise,’”
said Dr. Richard Steadman, an orthopedic surgeon in Vail, Colorado, and founder
of the Steadman Hawkins Clinic. That advice, he
added, “is safe and you probably will have healing over time. But if the injury
is not severe, resting it will probably prolong
recovery.”
More...from Carmichael Training Systems at:
http://www.trainright.com/info.asp?action=display&uid=4395


18. Multisport: Setting Up a Swanky Indoor Training Space:
By Jim Rutberg, CTS Pro Coach
Though we live for riding outdoors with the warm sun on our backs, at some point
in the year we each find ourselves an indoor
trainer in the basement, garage, or spare room. There’s no doubt you’re better
off riding than sitting on the couch until the
weather improves, but to maximize the benefits of your trainer time, it’s
important to properly set up your indoor training space.
Step 1: Claim your space
I’ve noticed personally, and professionally as a coach, that people are more
likely to get on the trainer when the environment is
inviting and convenient. That means you should try to find a space where you can
leave the majority of your indoor training
equipment set up and ready to go at a moment’s notice. If you have to drag the
trainer, TV, and bike from all over the house every
time you want to ride, you’re not going to bother.
Step 2: Gather your gear
There are a few key items that make indoor training more comfortable, effective,
and even enjoyable:
1. Stationary cycling trainer (Blackburn Trakstand Ultra is my first choice,
followed by the fluid resistance version)
2. Front wheel block. Preferably, get one that allows for multiple wheel
heights.
3. Phone book. For some workouts, you may want to simulate your climbing
position on the bike by raising the front wheel even
higher. And you can call in your delivery order during a recovery period.
4. Fan. One will work, two is even better.
5. Entertainment device. Variations include a TV, VCR, DVD player, laptop,
stereo, iPod.
6. Bar Stool. Perfect place to put the remote where you can still reach it.
7. Towels. One small one for wiping your face, one bigger one to catch dripping
sweat.
8. Bicycle. The rest of the gear won’t do you much good without it. Make sure to
put two full bottles in the cages.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_CTS_20070125_Indoor_Training.html


19. Search for answer to an enduring problem:
IN 2002, Anna Hemmings was at the peak of her athletic prowess: world kayaking
champion. A few months later, she had broken down
completely - utterly, incurably exhausted, unable to paddle even for 10 minutes.
"I couldn't go on. I no longer had the energy," says Hemmings. "It was strange .
. . I looked normal, yet inside my muscles were
aching so badly that sometimes I couldn't even hold my hands up to wash my hair
in the shower."
Hemmings was diagnosed with chronic fatigue syndrome (CFS): crippling exhaustion
which makes even moderate exercise unbearable. The
illness, which affects around 20,000 Scots per year, is mysterious and often
untreatable. It has a number of possible triggers -
viral, stress-related, dietary - which may also indicate an underlying genetic
predisposition. But despite countless experiments,
the cause of chronic fatigue has remained elusive.
Now, in search of an explanation and a cure, scientists are turning their
approach on its head by studying elite athletes who can
withstand fatigue better than others.
Dr Paula Robson-Ansley, of the University of Portsmouth, believes endurance
athletes may have a specific type of gene that makes
them less likely to suffer fatigue.
To test her theory, she travelled to the 2006 Merida TransWales Mountain Bike
Race where competitors covered more than 500km over
rugged terrain in seven days.
Each day, Robson-Ansley took blood samples from 80 athletes who took part,
before and after the race. Separately, she took blood
samples from 85 people around the UK who have been diagnosed with CFS.
She is now carrying out a detailed comparison, at the laboratories of
Portsmouth's department of sport and nutrition. "The
experiment may help explain why some people develop chronic debilitating fatigue
for no apparent reason," she says.
More...from the Herald at:
http://www.theherald.co.uk/features/features/display.var.1145256.0.0.php


20. Digest Briefs:
* Deep water running: an effective non-weightbearing exercise for the
maintenance of land-based running performance.Burns AS,
Lauder TD.
Deep water running (DWR) has become a well-recognized from of cardiovascular
conditioning for injured athletes and has been used
successfully to maintain running performance. DWR provides for decreased stress
and weightbearing to injured tissue and joints,
allows for maintenance of cardiovascular fitness and a training effect, and
offers greater specificity of exercise in relation to
running. During a 22-month period, 181 active duty Army soldiers, placed on
temporary profiles for injuries that precluded them from
their regular weightbearing physical fitness activities, participated in a DWR
program. Injuries to the back, knee, and ankle were
the most common reasons for referral to the program. This article reviews the
physiological characteristics of DWR, specifics of DWR
program design, DWR mechanics, and the advantages of DWR over other aerobic
forms of exercise to maintain land running performance
in military personnel on temporary non-weightbearing profiles.
PMID: 11263030 [PubMed - indexed for MEDLINE]
* Effectiveness of cycle cross-training between competitive seasons in female
distance runners. White LJ, Dressendorfer RH, Muller
SM, Ferguson MA.
The purpose of this study was to examine whether substituting 50% of run
training volume with cycling ("cross-training") would
maintain 3,000-m race time and estimated Vo(2)max in competitive female distance
runners during a 5-week recuperative phase. Eleven
collegiate runners were randomly assigned to either the run training-only (R)
group (n = 6) or the cycle training (R/C) group (n =
5), which cross-trained on alternate days. The groups trained daily at a reduced
intensity (75-80% of maximum heart rate). Training
volume was similar to the competitive season (40-50 mi x wk(-1)) except that
cycling represented 50% of volume for the R/C group. On
follow-up, 3,000-m time was 1.4% (9 seconds) slower in the R group and 3.4% (22
seconds) slower in the R/C group. No important
change in estimated Vo(2)max was found for either group. It was concluded that
cycle cross-training adequately maintained aerobic
performance during the recuperative phase between the cross-country and track
seasons, comparable to the primary sport of running.
PMID: 12741870 [PubMed - indexed for MEDLINE]


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 27, 2007:
Boston Indoor Games - Boston, MA

January 28, 2007:
ING Miami Marathon / Half-Marathon - Miami, FL

Lady Track Shack 5K - Winter Park, FL

Robbie Burns Road Race - Hamilton, ON

January 29, 2007:
Television - FOX Sports Net 4 p.m. EST.
Grand Pacifico Marathon in Mazatlán, Mexico

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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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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Have a good week of training and/or racing.

Ken Parker
Runner's Web
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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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