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:
The Runner's Web is a member of Running USA, The National Professional
Organization for the Running Industry.
http://www.runningusa.org/

NEW SUBSCRIBERS:
Check the "New Subscribers' note at the bottom of the newsletter

Check out our RSS auto-feeds page for automated news updates:
http://www.runnersweb.com/running/rw_auto_feeds.html

Webmasters:
Get our Syndicated headlines for your site.
http://www.runnersweb.com/running/rw_getRSS.html
Add the Runner's Web News feed to your site through a simple JavaScript.
Check out OnTri.com's implementation at:
http://www.ontri.com/runnersweb.html
The Runner's and Triathlete's Web Digest is now available through an RSS feed
for myYahoo at:
http://e.my.yahoo.com/config/cstore?.opt=content&.url=http%3a//rss.groups.yahoo.\
com/group/RunnersWeb/rss
[Long URL]
The Digest is also available through other RSS Readers on request.

Get the Runner's Web News Feed via email from Squeet.com. Sign up at:
http://www.squeet.com/?FeedURL=http://www.runnersweb.com/running/RW_RSSNews.xml

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

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 2,242 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest
that they subscribe
at: http://groups.yahoo.com/group/RunnersWeb/join .

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 NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Sportsmedicine: Osgood Schlatter's Disease
Prevention, Treatment and Management.
2. Science of Sport: Impact Sports Increase Bone Strength In Senior Athletes
Says University Of Pittsburgh Study
3. Dr. Gabe Mirkin's Fitness and Health E-Zine
4. Joe Henderson's Running Commentary - Blame the Shoes?
5. Carbohydrates for Endurance
6. Menstrual cycle injury risk link
Women are more likely to injure themselves at specific times in their menstrual
cycle, research suggests.
7. The Marathon and Your Heart
To keep your heart safe during a marathon, make sure you're properly trained .
8. Stay In Shape With 'FrameWork'
Test To See If Your Body Is In Danger Of Breaking Down.
9. This Week in Running
10. Is Chocolate Really Good For you
Seems improbable that something so deliciously bad for your waistline could
benefit your health.
11. Fresh is Always Best
12. Higher-Than-Recommended Doses Of Calcium And Vitamin D Cut Stress Fracture
Risk
13. Tea 'healthier' drink than water
14. Exercise And Fluid Replacement Position Stand Now Available
American College Of Sports Medicine Releases New, Revised Hydration
Recommendations.
15. Fitness — it's all in the head
16. Top 10 ways to prepare for an XTERRA
17. Ultrafit's e-Tips For Endurance Athletes
18. Eating for the Ultra-Runner
19. Breathe Easy
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Have you run the Boston Marathon?"

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:
"What is your favourite season for running?"
Answers Percent
1. Winter 5%
2. Spring 17%
3. Summer 14%
4. Fall 64%

FIVE STAR SITE OF THE WEEK: Land of the Gods - Legend of the Marathon.
Land of the Gods: The Legend of the Marathon is the first ever feature-length
film to capture the essence, drama and unique
spectacle of the marathon. Featuring five runners - three amateurs and two
elites - as they train for and ultimately run the Chicago
Marathon, the tremendous challenge of the 26.2 mile race is brought to life by
many of the most remarkable athletes in the history
of sport.
More than a sports movie, it is an inspirational journey of perseverance and
personal triumph; a glimpse into the world of ultimate
human potential first exemplified more than 2500 years ago in a place mythically
known as the land of the gods.
Visit the site at:
http://www.marathonmovie.com


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

BOOK OF THE WEEK: Marathon Woman: Running the Race to Revolutionize Women's
Sports
By Kathrine Switzer
Book Description
Katherine Switzer ran the Boston Marathon in 1967 where she was attacked by one
of the event’s directors who wanted to eject her
from the all-male race. She fought off the director and finished the race.
From the childhood events that inspired her to winning the New York City
Marathon in 1974, this liberally illustrated book details
the struggles and achievements of a pioneering women in sports.
Runner's World:
Kathrine Switzer Has Completed Her Autobiography, "Marathon Woman". The book
will be published by Carroll & Graf. "We will launch at
the Boston Marathon starting on April 12," Switzer has informed her friends. She
became the first woman to officially finish the
Boston Marathon in 1967 after she entered the race as "K. V. Switzer." She later
developed a global women's running circuit for Avon
and campaigned to get a women's marathon in the Olympics. Switzer has been a TV
commentator; she authored "26.2 Marathon Stories"
with her husband, masters running stalwart Roger Robinson.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0786719672/runnersweb/102-0182896-9006569\
?v=glance&s=books

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. Sportsmedicine: Osgood Schlatter's Disease:
Prevention, Treatment and Management.
Osgood Schlatter's Disease is a common cause of knee pain in late adolescent and
early teenage boys. The condition is less prevalent
in females, although being active in sports increases a young female's chances.
The term disease is often misleading, as it is not
caused by bacteria, virus or other disease causing substance. It is labeled a
disease due to its chronic nature. This condition was
named for the two doctors who defined the condition, simultaneously, in 1908;
Dr. Robert Osgood and Dr. Carl Schlatter.
What is Osgood Schlatter's Disease and the Anatomy Involved?
The quadriceps tendon attaches to the patella (knee cap) and then continues down
to the top of the tibia as the patellar tendon.
When the quadriceps muscle flexes it shortens pulling upward on the tendon,
which in turn causes the tendon to pull up on the tibia,
causing the lower leg to extend.
As with any attachment it is under considerable stress when forcibly extending
the knee or supporting the bodyweight during dynamic
activities. Repetitive forceful contractions of the quadriceps can cause tiny
avulsion fractures at the tendon attachment on the
tibia. The bone will attempt to repair itself by adding more calcium to the area
to protect and strengthen the attachment. This
causes the lump under the knee often associated with Osgood Schlatter's Disease.
When an adolescent or young teen goes through a growth spurt the muscles often
struggle to keep pace with the growing bones and
therefore are often too short compared with the accompanying bones. This places
additional stress on the attachments and happens
often with the femur and quadriceps muscle. The femur grows quickly and the
quadriceps does not stretch so the muscle is tight until
it has a chance to adapt to the new growth. This puts a chronic strain on the
quadriceps and patellar tendon. This stress leads to
those tiny fractures at the attachment site when the muscle is under stress.
These lead to the calcium loading at the site and pain
and inflammation result.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070213_TSH_Osgood_Schlatters.ht\
ml


2. Science of Sport: Impact Sports Increase Bone Strength In Senior Athletes
Says University Of Pittsburgh Study:
Running, basketball and other high-impact sports may lead to stronger bones as
people age, according to a new study presented today
at the 74th Annual Meeting of the American Academy of Orthopaedic Surgeons.
Measurements conducted on senior Olympic athletes found
that the bone mineral density (BMD) for those who participated in impact sports
was significantly greater than athletes who competed
in low-impact sports like swimming and cycling.
“While we know that exercise is vital as we get older, this study finds that the
kind of exercise we choose can be just as
important,” said Vonda Wright, M.D., lead author and assistant professor in the
department of orthopedic surgery at the University
of Pittsburgh School of Medicine. “The findings show that a key to maintaining
strong, healthy bones as we age is to engage in
impact sports,” added Dr. Wright, who is an orthopaedic surgeon at the UPMC
Center for Sports Medicine.
The study evaluated 298 athletes competing in the 2005 Senior Olympic Games in
Pittsburgh. The athletes, ages 50 to 93, completed a
health-history questionnaire and underwent ultrasound to measure BMD. The BMD
T-score for athletes in the high-impact group was
.4±1.3 versus -1±1.4 for athletes in the non-high impact group. After
controlling for age, sex, obesity and osteoporosis medication,
participation in high-impact sports was found to be a significant predictor of
BMD.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070214_UPMC.html


3. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Mild Dehydration Does Not Impair Exercise Performance
The Gatorade Sports Science Institute in Barrington, Illinois published a study
showing that 46 percent of recreational exercisers
are dehydrated (Applied Physiology, Nutrition and Metabolism, June 2006).
However with good reason, the study does not say that they
are harmed. There is no data anywhere to show that this mild dehydration affects
health or athletic performance. Another study from
the University of Connecticut shows that a person must lose a tremendous amount
of fluid before it affects his performance (Medicine
& Science in Sports & Exercise, October 2006).
When you exercise for more than an hour, you may need to take fluid, but not too
much. Excessive fluid can cause a potentially fatal
condition called hyponatremia. Normally, the amount of salt and other minerals
in your bloodstream should equal the same total
mineral content in every tissue in your body. If the mineral concentrations are
not equal, they try to become equal. Fluid moves
from the area of lower mineral content to that of the higher concentration. If
you take in so much fluid that it lowers the mineral
level in your blood, levels in your brain are higher than those in your
bloodstream. This causes fluid to move from your bloodstream
into your brain, which increases pressure in your brain and can cause seizures
and unconsciousness. The swelling can cause permanent
brain damage.
Hyponatremia is a disease seen almost exclusively in people who are not
exercising near their maximum. The major risk factor is
having more time to drink than to concentrate on pushing the pace, no matter
what the sport or the duration of the event. Top
athletes drink very little fluid during competitions such as bicycle racing,
marathon running or cross country skiing, because it is
so difficult to drink while you are exercising near your maximum. On the
average, a world-classes marathon runner drinks less than a
cup an hour during a race. This is far less than the amount recommended by the
American College of Sports Medicine just a few years
ago. On the basis of our present knowledge, it may not be safe for mediocre
athletes to take in more than 800cc per hour (3.5 cups).
Recent studies show that fit humans can tolerate significant fluid loss before
their performance suffers, and that most cases of
muscle cramps are not caused by dehydration or salt loss. They are caused by
muscle damage itself and can be controlled by stopping
exercise and stretching the cramped muscle.
* Why You Should Cool Down
At the end of a marathon, a runner sprints over the finish line, falls down and
lies unconscious for a short time. What's the most
likely cause? The possibilities include dehydration,
hyponatremia (excessive fluid intake with too little salt in the blood), heat
stroke, drunkenness, a heart attack or stroke.
Usually it is none of these. Almost all athletes who collapse after finishing a
marathon suffer from postural hypotension: lack of
blood flow to the brain because blood drops from the brain to the legs.
Treatment is to lie the person on his back, raise his feet
high over his head and wait for him to revive. If he or she is not alert within
seconds, you should consider the more serious
causes of unconsciousness and get medical help immediately.
When you run, your heart pumps blood through your body, but it gets lots of help
from your legs. When your leg muscles contract,
they squeeze veins near them to push blood
toward your heart. When your leg muscles relax, the veins near them fill with
blood. This alternate contracting and relaxing of your
leg muscles serves as a second heart. When you sprint toward the finish line,
your leg muscles increase their pumping of blood. If
you stop suddenly, the leg muscles top pumping and blood pools in your legs,
your brain doesn't get enough oxygen, and you pass out.
This is the reason you should always cool down after vigorous exercise. If you
slow down gradually, your leg muscles stop pumping
gradually and you heart has time to pick up its
share of the workload. Many people believe that cooling down helps to prevent
muscle soreness by clearing lactic acid from muscles,
but there is no evidence to support this theory. Muscle soreness after exercise
is caused by small tears in the muscle fibers, not
by accumulated lactic acid. Plan to cool down just to prevent dizziness or
fainting.
* Irregular Periods - Amenorrhea
Women who menstruate more often than every 21 days or less often than every 35
days need to be evaluated for a cause and almost all
need to take hormones. Women are supposed to have two hormones, estrogen and
progesterone. Estrogen stimulates the uterus to grow.
Progesterone stops the stimulation. If a woman has estrogen without
progesterone, her uterus is stimulated all the time which can
lead to uncontrolled growth, which is cancer. If a woman lacks both estrogen and
progesterone, she is at risk for breaking her
bones. Structural abnormalities of the uterus and vagina can interfere with
menstruation, but most of the time, irregular periods
are caused by abnormal ovarian function.
There are four types of irregular periods. A woman could be pregnant or in the
menopause. A blood test called chorionic gonadotropin
can diagnose pregnancy and FSH can diagnose menopause. She could have a brain
tumor called a prolactinoma, which can be cured by
taking bromocriptine pills. She could not be eating enough food, which is common
in athletes and curable by eating more food. She
also could have a defect in the way that her brain produces hormones (GnRH) that
start her menstrual cycle and she will have
estrogen, but no progesterone. These women usually have eggs that ripen but do
not pop into the uterus. Women who have these
conditions start to menstruate when they are given the second female hormone,
progesterone. The most common cause is the polycystic
ovary syndrome (PCO) which also can cause acne and obesity and can be treated
effectively with a diabetic diet and drugs to lower
blood insulin levels. All women with irregular periods need to be checked by a
gynecologist and most need to be treated.
* Calories Burned During Exercise: Measure with METS
To help you determine how many calories you use during various activities,
scientists recommend a common measure called a MET, the
amount of energy you use when you sleep. It comes out to about one kilo-calorie
per kilogram of body weight, or one half a calorie
per pound. For example, a 130-pound person burns 60 calories per hour during
sleep. A 155-pounder uses 70 calories per hour.
When you ride a bicycle at 12 miles per hour, you are exercising at about ten
METS or 10 times the amount of energy that you use
during sleep. That's the same as running a 10-minute mile, playing racquetball
competitively, jumping rope at a moderate pace or
playing in a soccer game. To show you how much you increase your metabolism
during exercise, consider that 10 METS are equal to five
times as much energy as you use when you wash dishes, shop, cook, iron or walk
at a leisurely pace.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com/


4. Joe Henderson's Running Commentary - Blame the Shoes?
Sellers of running shoes love us runners. We're quick to buy a shoe in the
belief that it can make us healthier.
When that doesn't happen, we instinctively blame that shoe and quickly replace
it with a model that we believe will be better. We
can run through several different types of shoes each year, not because they
wear out but because they don't live up to our hopes.
The longer we run in a certain shoe, the stronger the attachment to it and the
greater the sense of loss when this pair wears out
and can't be replaced. At rare times when they do, this model often has changed
or disappeared before we can replace the original.
Our search for elusive, and probably unattainable, perfection resumes. You know
you're a real runner when you have stocked a closet
with failed shoes, with hundreds of unrun miles still in them.
The story of my running life has been the search for the perfect shoe. Every
time, high hopes sooner or later yield to
disappointment.
A year ago I'd found my almost-perfect shoe. This was an experimental Nike
Pegasus that never went into production. It carried me
through marathon training the race itself, without any injury interruptions, for
the first time in this century.
Last summer my search took me through three models from two companies (including
the latest mass-produced Pegasus) before I landed
in the Nike Hayward. While alternating week to week between two pairs, I stayed
well -- and therefore ran well and quit looking for
a better shoe -- into the new year.
Then came an injury -- actually a pair of identical injuries, on each Achilles
tendon, for the price of one. This pain was more
annoying than serious. It would ease enough to allow near-normal runs, but at
other times of day I would stiffen into an
embarrassing shuffle of a walk.
Instinctively and instantly I blamed the shoes. Must be the shoes. Time to try
others -- many others
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2097


5. Carbohydrates for Endurance:
Reviewed and Updated by ERB member Neal Henderson, MS CSCS – Sport Science
Manager at Boulder Center for Sports Medicine
Intro: Energy for endurance exercise is fueled primarily by fats and
carbohydrates, with carbohydrate utilization increasing as the
intensity of the exercise increases. Thus, carbohydrates are crucial to
competitive endurance exercise performance. In addition to
food based carbohydrates, there are many different energy supplements marketed
for sport, which are available in a variety of forms.
These carbohydrate supplements are available as a result of demand based upon
experimental and research based evidence, but
understanding when your body needs carbohydrate in which amount depends on three
key areas: capacity, conversion and type.
Capacity: At rest, the human body typically has enough carbohydrates to fuel 3
hrs of exercise at a rate of 10-12 kcal/minute
(600-700 kcal/hour) which includes blood, muscle, and liver glycogen stores
totaling 1,520 to 2,020kcal. The conversion of
carbohydrates to energy is highly efficient compared to fats and protein. Thus,
carbohydrates are a great fuel source, but our
storage capacity, even with training, is generally insufficient to meet the
demands of competitive endurance sports.
Conversion: The ability to rapidly replenish carbohydrate stores after training,
and the ability to consume and convert ingested
carbohydrates into a usable form of carbohydrate is important in allowing you to
train and compete at the your best. Ingestion of
the wrong carbohydrates at the wrong time, or ingesting too little carbohydrate
can impair performance both in the short term and
long term. Consuming a slowly digested carbohydrate during times where the body
is at, or above threshold can lead to disaster.
During times where you exercise or race at and above your threshold, your blood
circulation is focused on the working muscles and
away from the stomach. This makes digestion of foods difficult. In fact,
consuming a slowly absorbed sugar during these times will
slow gastric emptying (the emptying of fluids and foods from the stomach to the
blood stream) and in essence block fluids from being
absorbed. This can actually cause dehydration.
More...from First Endurance at:
http://www.firstendurance.com/newsletter_carbs.html


6. Menstrual cycle injury risk link:
Women are more likely to injure themselves at specific times in their menstrual
cycle, research suggests.
London's Portland Hospital surveyed 1,000 osteopaths, and studied 17 women with
a regular menstrual cycle.
The study suggests the risk of injury is linked to fluctuating hormone levels
which affect the muscles and ligaments.
Both tissues appear to be vulnerable midway through the menstrual cycle, while
the ligaments are at greater risk at the end.
Midway through the cycle, the level of the female sex hormone oestrogen, which
gives strength to muscles and ligaments, drops
dramatically, resulting in sudden weakness.
At the end of the cycle levels of another hormone, relaxin, rise.
This is to allow the cervix to open so that menstruation can occur, but it also
means the ligaments in general are softened.
The researchers found that strains and other injuries were more likely at both
these stages.
Loose joints
Lead researcher Dr Stephen Sandler, an experienced osteopath, said: "There was a
clear link between hormone levels and laxity of
joints, making women more vulnerable to injury."
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/6354303.stm


7. The Marathon and Your Heart:
To keep your heart safe during a marathon, make sure you're properly trained .
By Amby Burfoot
The past year, 2006, wasn't a good one for marathoners who believe that running
improves their heart health. In fact, it might have
been the worst since 1984, when Jim Fixx died of a heart attack while running in
Vermont. At least 6 heart-related deaths occurred
in U.S. marathons last year, and several research studies conducted at the
Boston Marathon seemed to indicate that marathon running
could harm the heart.
However, that's not the correct interpretation of those studies, says
cardiologist Malissa J. Wood, M.D., the head researcher and a
4-time marathoner herself. In fact, Wood believes strongly in the health
benefits of vigorous exercise. She merely cautions that
marathoners should train seriously for the 26.2-mile distance before attempting
it.
Two of Wood's Boston Marathon studies have been published in highly respected
medical journals in the last 6 months, one in the
European Heart Journal and the other in Circulation: Journal Of The American
Heart Association. The first found that the
marathoners' hearts had temporarily depressed pumping and relaxation
efficiencies after the marathons. The second found that their
hearts leaked proteins that indicate cardiac cell injury.
The studies sounded bad, and that's the way they were generally reported in the
press, particularly a December article in the New
York Times that lumped Wood's studies together with reports of the six
marathoner deaths during 2006. However, Wood, co-director of
the Women's Health Heart Center at Massachusetts General Hospital and an
instructor at Harvard Medical School, begs to differ.
"The first study showed no evidence of long-term harm to the heart," she said in
a Runner's World interview in early 2007. "Six
weeks after the marathon, the runners hearts were pumping in a completely
normal, healthy manner. Their heart relaxation phase was
still lower that before the marathon, but I really, really think this resulted
from the decreased training they did after the
marathon."
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-241-285--11405-0,00.html?cm_mmc=Ex\
tra%20NL-_-2007_02_13-_-Training-_-The%20Marathon%20
and%20Your%20Heart
[Long URL]


8. Stay In Shape With 'FrameWork':
Test To See If Your Body Is In Danger Of Breaking Down.
Many people may think of themselves as young at heart, but their bodies may be
saying otherwise when they feel aches in their
muscles, bones and joints.
Although the average life expectancy in the United States has nearly doubled in
the past 100 years to an average of almost 80, our
bodies were not designed to last that long.
In a new book called "FrameWork: Your Seven Step Program For Healthy Muscles,
Bones And Joints," orthopedic surgeon Dr. Nicholas
DiNubile gives advice on how you can help your body last as long as you do.
He visits The Early Show to explain.
Read the following excerpt from his book:
INTRODUCTION
Putting Your Frame First
This book offers the first medically based fitness program for your bones and
joints. It’s a complete workout combined with diet and
lifestyle advice designed to address the No. 1 reason Americans visit the doctor
— problems with the musculoskeletal frame.
Who’s it for? Elite athletes, complete couch potatoes and all of you in between.
Seriously.
I don’t want to sound like a zealot — or a naďve author — but this is a program
for everyone, because everyone with a body needs to
exercise. But, more to the point, everyone, including — maybe even especially —
serious fitness enthusiasts who use their bodies a
lot, needs to exercise smarter! The FrameWork way is the only way to make sure
you’re getting all the benefits of the time you spend
working out and that you aren’t doing more harm to yourself than good.
More...from CBS News at:
http://www.cbsnews.com/stories/2005/11/29/earlyshow/series/main1081023.shtml


9. This Week in Running:
10 Years Ago- Japanese runners swept the first four places at the Tokyo Men's
(JPN) Marathon,
led by Koji Shimuzu in 2:10:09. Following were Takahiro Hattori
(2:10:21),
Shinji Kawashima (2:11:13), and Hiromi Taniguchi (2:11:26).
Osmiro daSilva
(BRA) was 5th in 2:11:58 and compatriot Valdenor Pereira was next
in 2:12:48.
20 Years Ago- Marc Nenow (USA) won the Bob Hasan Bali (INA) 10K in 28:38,
earning US$50,000.
Arturo Barrios (MEX) was next in 28:44 for $20,000, and Gidamis
Shahanga (TAN)
was 3rd for $10,000. Liz McColgan (SCO) won the women's race in
31:58, taking
home $30,000 while Ingrid Kristiansen (NOR) was 2nd in 32:04 for
$15,000 and
Martha Cooksey (USA) was 3rd in 33:10 for $5,000.
30 Years Ago- Bill Rodgers (USA) won the Kyoto (JPN) Marathon in 2:14:26.2.
Tomio Someya
and Keiichi Shimokugaki, both of JPN, followed with 2:18:38 and
2:19:44
respectively.
40 Years Ago- John Farrington (AUS) won a 6 mile track race in Brisbane AUS
with a 27:59.0,
the same day that Ron Clarke (AUS) won a 2 mile indoors in Los
Angeles CA/USA
in 8:41.8.
50 Years Ago- Murray Halberg (NZL) won a 5000m in Auckland NZL with a 13:56.8.
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.


10. Is Chocolate Really Good For you:
Seems improbable that something so deliciously bad for your waistline could
benefit your health.
Like many men, I break into a cold sweat at this time of year. Valentine's Day
is coming, and I don't have a plan. It's not that my
wife is difficult to please, or that she's the "worst kind" who's high
maintenance but thinks she's low (see Billy Crystal, When
Harry Met Sally). But a relationship does require some attention, right?
And there's always pressure to come up with something new and different. This
year I've thought about going retro, with an
old-fashioned box of chocolate. Given all the positive news stories about dark
chocolate, it seems a solid candidate. The thing is,
I'm a skeptic, and I can't figure out how something that was so bad for so
long-causing bad teeth, bad skin, and bad belly
bulges-could suddenly be good for us.
Still, I've got to admit that last year was a winner for chocolate fans. In
January, the Proceedings of the National Academy of
Sciences (PNAS) published the most convincing study yet linking flavanol-rich
cocoa to improved blood-vessel health. A month later,
the Archives of Internal Medicine reported that Dutch men who ate the most
chocolate had a 47 percent lower mortality rate over 15
years than a similar group that consumed little chocolate. In June, the Journal
of Cardiovascular Pharmacology published a special
supplement on cocoa flavanols, with 17 articles about chocolate's health
benefits, ranging from lower blood pressure to increased
brain blood flow to better skin health (honest!). In November, independent
researchers at Johns Hopkins announced a study that
showed a small amount of chocolate slowed platelet clumping. Also in November, a
new chocolate called CocoaVia got a lift from the
Journal of the American Dietetic Association, which reported that two (small)
bars a day lowered LDL cholesterol in a
high-cholesterol subject group by 6.7 percent. This likely resulted from the
addition of plant sterol esters (like those found in
some margarines) to the CocoaVia.
It's enough to make you look for Willy Wonka's nearest factory. Only one
problem: Much of the research has been sponsored by Mars,
the folks who brought us M&Ms, Snickers, and now CocoaVia. Almost any time you
speak to a chocolate "expert," you're talking with
someone who has cashed a few checks from Mars.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-300--11276-0,00.html?cm_mmc=Ex\
tra%20NL-_-2007_02_15-_-Nutrition-_-Is%20Chocolate%2
0Really%20Good%20For%20You%20
[Multi-Line URL]


11. Fresh is Always Best:
By Alicia Kendig, MS, RD, CTS Sports Dietitian
In last Sunday’s USA Weekend article “When Fresh isn’t Best,” the author lists
other produce options when the gold standard of
freshness doesn’t fit into a busy schedule. They suggest canned and frozen goods
— both adequate when you’re on the go—can be
superior options to fresh produce. Unfortunately, the author didn’t talk to us
here at CTS.
First and foremost, let’s put it on the table: Fresh food is always
nutritionally best. We at CTS believe this to be true 100
percent of the time. Sure, canned and frozen options of fruits and vegetables do
a great job as a substitute if you can’t obtain
fresh veggies or they’re out of season.
The nutrient content of frozen fruits and vegetables are just fine (the article
states that “flash frozen” veggies are actually
better than fresh because they’re frozen at the source), yet you will nearly
always run the risk of damaging their water-soluble
vitamins through the preparation process of boiling or even thawing. Frozen
vegetables maintain their pristine color when not over
cooked, but frozen fruits tend to turn to mush making them ideal in smoothies.
In the canned varieties of both fruits and
vegetables, be wary of added sugar and sodium, respectively. If you must go the
canned route, look for fruits and vegetables that
are packaged in water, or better yet, in their own juices.
We realize that eating healthy does take some effort. But not as much as many
think. Day in and day out, the nutrition team here at
CTS preaches eating whole, natural, foods. Produce in their fresh raw form lead
the pack with a nutrient dense source of vitamins,
minerals and fiber.
The article last weekend was informative and practical, yet a bit misleading.
When time and effort permits always look for and
consume fresh produce over other varieties. Steaming veggies takes minutes and
little effort. Remember that fresh fruit is nature’s
snack: it’s easy to carry, comes in practical serving sizes, and can even quench
a sweet tooth. However, if an athlete says they
only have the time and effort to chow down on frozen or canned varieties, then
by all means — buy them. Just know that fresh is
always best.
From Carmichael Training Systems at:
http://www.trainright.com


12. Higher-Than-Recommended Doses Of Calcium And Vitamin D Cut Stress Fracture
Risk:
Stress fracture, a common type of sports injury present in female athletes, can
be reduced to quite an extent by taking
higher-than-recommended doses of calcium and vitamin D supplements for eight
weeks, a study of Naval recruits showed.
The new results are seen as hope for the female athletes as well as women in the
military, who suffer more frequently from stress
fracture. A stress fracture is one type of incomplete fractures in bones. It
could be described as a very small sliver or crack in
the bone; this is why it is sometimes dubbed "hairline fracture". It typically
occurs in weight-bearing bones, such as the bones of
the lower leg and bones of the foot.
Usually when running, a stress fracture has severe pain in the beginning of the
run, moderate pain in the middle of the run, and
severe pain at the end and after the run. It typically occurs in weight-bearing
bones, such as the bones of the lower leg and bones
of the foot.
Funded by the Department of Defense, the study was conducted on nearly 3,700
women, ages 17 to 35, who were under training at the
Great Lakes Naval Training Center in Great Lakes, Illinois. Nearly 50 percent of
them were given supplements with the higher amounts
of calcium and vitamin D over their eight-week training periods. The other half
were not given any. The study found that fewer
fractures were reported among the women who took the supplements.
More...from All Headline News at:
http://www.allheadlinenews.com/articles/7006467746


13. Tea 'healthier' drink than water :
The researchers recommend people consume three to four cups a day
Drinking three or more cups of tea a day is as good for you as drinking plenty
of water and may even have extra health benefits, say
researchers.
The work in the European Journal of Clinical Nutrition dispels the common belief
that tea dehydrates.
Tea not only rehydrates as well as water does, but it can also protect against
heart disease and some cancers, UK nutritionists
found.
Experts believe flavonoids are the key ingredient in tea that promote health.
Healthy cuppa
These polyphenol antioxidants are found in many foods and plants, including tea
leaves, and have been shown to help prevent cell
damage.
health nutritionist Dr Carrie Ruxton, and colleagues at Kings College London,
looked at published studies on the health effects of
tea consumption.
They found clear evidence that drinking three to four cups of tea a day can cut
the chances of having a heart attack.
Some studies suggested tea consumption protected against cancer, although this
effect was less clear-cut.
Other health benefits seen included protection against tooth plaque and
potentially tooth decay, plus bone strengthening.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/5281046.stm?ls


14. Exercise And Fluid Replacement Position Stand Now Available:
American College Of Sports Medicine Releases New, Revised Hydration
Recommendations.
The American College of Sports Medicine (ACSM) today released an updated
Position Stand, Exercise and Fluid Replacement, placing
emphasis on customized or individualized hydration regimens and offering details
on hydration before, during, and after exercise.
The official ACSM pronouncement is published in the February 2007 issue of
Medicine & Science in Sports & Exercise, the official
journal of the American College of Sports Medicine.
The new guidelines represent a summary of research and knowledge of fluid
replacement (fluid-electrolyte needs) and the impact of
fluid replacement on exercise performance and health. New to this version, a
Strength of Recommendation Taxonomy (SORT) is included
to document the strength of evidence for each conclusion and recommendation.
Exercise and Fluid Replacement replaces the prior
statement published in 1996.
"One hydration guide does not fit every person, sport, or event," said Michael
Sawka, Ph.D., FACSM, writing group chairman of the
revised Position Stand. "This latest recommendation from ACSM provides tools to
create customized fluid replacement programs that
prevent excessive dehydration and hyponatremia."
More...from Medical News Today at:
http://www.medicalnewstoday.com/medicalnews.php?newsid=63166


15. Fitness — it's all in the head:
By Peter Hadzipetros
So you think you're getting a good workout? Well, it could be that if you're
convinced that what you're doing is making you fitter,
you may actually be getting fitter — even if you're not really getting much of a
workout.
It's like those drug trials — where half the people get the real drug the big
drug company wants to eventually sell us and the other
half get a dummy pill. Sometimes the folks on the placebo get the same benefits
as the researchers expect from the people on the
real medicine. It's called The Placebo Effect.
Turns out it may hold true for exercise as well.
A Harvard psychology professor and her student monitored a group of Boston hotel
workers for four weeks. Half were told that their
daily workload of cleaning 15 rooms a day was enough to keep them fit and
healthy. The other half weren't given that message.
Dr. Helen J. Langer and Alia J. Crum checked back with the workers after the
four weeks. They found that the group that had been
told they were getting on-the-job exercise had lost an average of two pounds,
lowered their blood pressure by 10 per cent, and had
reduced their percentages of body fat, body mass index and the size of their
waist in relation to their hips.
These are all signs of improved fitness.
The group that didn't get the message didn't see the benefits.
More...from the CBC at:
http://www.cbc.ca/health/fitness-blog/2007/02/fitness_its_all_in_the_head.html


16. Top 10 ways to prepare for an XTERRA:
XTERRA world champion Melanie McQuaid offers her top 10 tips for XTERRA success.
10. Start a swim program
Starting a swim program means enrolling yourself in coached practices. Because
swimming is such an incredibly technical sport,
hacking out miles and miles with a bad stroke is not as effective as less
distance with more efficiency. You need someone to help
you improve your stroke mechanics first and foremost, so enlist the experts at
your local pool, YMCA or triathlon club.
9. Ride your mountain bike
It is true, Xterras are held on dirt. This means that you cannot do all of your
training on a road bike and expect it to transfer
effectively to your mountain bike immediately. I do 60-80% of my cycling
training on my mountain bike, and about 60% of my total
hours on the bike and I have a long history of off-road riding. If you are a
beginner, it is a good idea to spend a LOT of time on
your mountain bike getting comfortable because you won’t be able to generate the
power you have until you are comfortable on the
bike. This can take weeks or months but it will improve over time. Doing some
mountain bike races locally is also a good idea to
learn how to pace correctly and how to ride single track at race pace.
8. Wear the right stuff
You can count on an Xterra event being at least three hours. The importance of
comfortable, breathable clothing cannot be stressed
enough because you will be spending most of this time sweaty and either muddy or
dusty. I would advice tri shorts for the women
rather than a swimsuit, and a top that covers most of your midsection. You might
want to swim in a tri swim top and tri shorts and
then throw a jersey on in transition which will help you carry snacks on the
bike. Whatever you choose, give it a try in training so
that you know how it will perform. I experienced major wardrobe malfunctions
wearing a swimsuit (the horror!) which did not fit well
and got all creepy crawly on the bike and run. It is very difficult to focus on
racing when you are desperately trying to cover up
or squirming in discomfort, so an investment in good technical triathlon
clothing is wise. Most people also choose to throw dry
socks on in transition, which always makes post race feet shod in Manolos look
so much hotter…
More...from TriFuel at:
http://www.trifuel.com/training/triathlon-training/top-10-ways-to-prepare-for-an\
-xterra


17. Ultrafit's e-Tips For Endurance Athletes:
Tips in this issue...
All Athletes: Should You Buy a Power Meter?... by Joe Friel
All Athletes: Base Training...by Thomas Chapple
All Athletes: Developing a Training Plan...by Marty Gaal
All Athletes: Working the Downhills...by Woofie Humpage
Triathletes: Season Goal Setting...by Marc Strickland
Cyclists: Training Camp...by Andy Applegate
Seminars...
More...from UltraFit at:
http://www.ultrafit.com/newsletter/february07.html


18. Eating for the Ultra-Runner:
By Bob Seebohar, MS, RD, CSSD, CSCS
There is certainly nothing easy about training for or competing in an
ultra-running event. The physical and mental training can be
quite fatiguing and the fuel that you use to power your brain and body is of
utmost importance. Because gastrointestinal (GI) issues
are so common among ultra-runners, it is important to find the proper foods and
beverages that work for you during times of high
stress, challenging climates, and a noncompliant GI system. Eating during an
ultra involves having food and beverages that “agree”
with your GI system but also requires a keen awareness of knowing your body and
your cravings.
First Things First: Digestion
Ultra’s can mean many things to athletes. Most importantly are the distances.
More...from First Endurance at:
http://www.firstendurance.com/ultrarunner.html


19. Breathe Easy:
Most can agree that spring and summer fitness is made or broken during the
winter months. Regardless of what method you follow,
everyone can benefit from making their winter training a little more
interesting. Finding a way to keep your interest peaked while
creating a strong aerobic base, however, is a challenge endurance athletes face
every year.
By Christopher Lundstrom
One of the fundamental truths of distance running—and endurance sports in
general—is that the bigger the base, the higher the peak.
What that means in simple terms is that the more aerobically fit you get, the
greater your potential for improvement as you begin to
incorporate speed work and racing later in the season.
So now that the racing season has come and gone for another year, it’s time to
go back to the basics of building aerobic fitness.
While not everyone thinks of running in terms of "racing seasons” and “training
cycles,” nearly everyone has a favorite race (if not
several) that they train for and try to do well at.
With that goal far off in the distant future, though, staying motivated can be
tough. The paradox is that spring and summer fitness
is made or broken during the cold, dark months that make it seem so remote.
In order to remain motivated and change up their winter routine, some people do
fast repeats (anaerobic interval work), either on an
indoor track, or outdoors on the roads when conditions permit. Though this does
offer a diversion, it is the last thing you want to
do while trying to develop aerobic fitness.
Research shows that most people can maximize the benefit they will get from
anaerobic work within two months. So unless you’ve got a
big 5K coming up in February, it’s best to save the intervals for the balmier
days ahead. The primary reason to avoid anaerobic
workouts for a few months is that these taxing efforts will leave you too tired
to improve your aerobic fitness, which is the real
backbone of endurance sports.
More...from New England Sports at:
http://www.metrosportsboston.com/article/?Guid=875c0fc5-e6f2-4e68-afd1-69220a39a\
59b


20. Digest Briefs:
* Quick Tip by Sally Warner MA, PhD
Q: What should I do if I get GI cramps during a race?
A: Preparing for heat exposure in advance is the foundation for preventing heat
illness and cramping. Because GI cramps are most
often a result of improper feeding or heat stress, make sure you adjust your
consumption of fluids, electrolytes and carbohydrates.
At the onset of cramping, try chewable antacids like Tums.
* Let orange juice keep you at peak health.
To receive your calcium intake, drink a calcium-fortified version. To keep a
cold at bay, have a glass of O.J. that includes
vitamins C and E. And for heart disease prevention, your best bet is a juice
that has plant sterols to lower cholesterol.
* Exercise: Working Out May Help Flu Vaccine Do Its Job
Mild exercise before having a flu shot may make the vaccine more effective,
British researchers have found.
Eccentric Exercise as an Adjuvant to Influenza Vaccination in Humans (Brain,
Behavior and Immunity)A small study, published in the
February issue of Brain, Behavior and Immunity, found that lifting weights
before a vaccination increased antibody response in
women, while reducing it in men. In men, cell-mediated response — the activation
of white blood cells and other kinds of cellular
defenses — was increased.
The scientists randomly divided 60 healthy men and women into two groups. A
group of 40 exercised by lifting weights for about 25
minutes before receiving their flu shot. The remaining 20 rested for 25 minutes
and then got their shot. The scientists took blood
samples from all of the participants, then tested their blood again 6, 8 and 20
weeks later. They found a consistently increased
immune response in the exercisers.
Kate M. Edwards, the lead author, said that it could do no harm if everyone
exercised before being vaccinated.
“We don’t know for sure how this will work, but I think that if people go out
and exercise before a shot, that might be a good
idea,” said Dr. Edwards, a researcher in exercise immunology at the University
of Birmingham in England.
The authors suggest that exercise increases the number of immune cells that
arrive at the muscle tissue, which increases activity in
the lymph nodes, leading to a more efficient immune response.


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.

February 17, 2007:

Tokyo Marathon - Japan

XTERRA Argentina Championship -Cordoba, Argentina

February 18, 2007:

A1A Marathon - Ft. Lauderdale, FL

AT&T Austin Marathon - Austin, TX

Five Points of Life Marathon - Gainesville, FL

Lost Dutchman Marathon - Apache Junction, AZ

Myrtle Beach Marathon - FL

Tokyo Marathon - Japan


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

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join

YOUR FEEDBACK AND COMMENTS:
Comments, contributions and feedback are always welcome via this list at:
mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum, available off
our FrontPage. If you post to the mailing list and
get your email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the web
site at http://groups.yahoo.com/group/RunnersWeb/join , sign in and update your
changes.
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join

Have a good week of training and/or racing.

Ken Parker
Runner's Web
mailto: webmaster@...
http://www.runnersweb.com/running.html
A running and triathlon resource portal
Runner's Web Online Store
http://store.runnersweb.com
RunnersWebCoach
http://www.runnerswebcoach.com

*********************************************
RUNNER'S WEB AFFILIATE PROGRAMS:
*********************************************
All revenue from advertisers and affiliate programs goes into the support of
running and triathlon through sponsorship of events,
teams, clinics and fund raising programs for Canada's Olympic athletes.

Free Ground Shipping on Orders of $175 or More at Patagonia.com
http://clickserve.cc-dt.com/link/tplclick?lid=41000000012303508&pubid=2100000000\
0028567

Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

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

Reebok
http://click.linksynergy.com/fs-bin/stat?id=h1QosBYBFXw&offerid=117802&type=3&su\
bid=0

Your very own personal trainer at a fraction of the cost
http://www.cartville.com/app/?af=473063

Check out TotalWellness's mp3 Personal Training Program - only 5% the Cost of
Regular Personal Training!
http://www.totalwellnessconsulting.ca/fitter_u_totalwellness.htm

Geezer Jock Magazine, The Masters Sports & Fitness Magazine
http://www.geezerjock.com/index.cfm?affID=runnersweb

Athletes, Coaches, Trainers and Physio's
...new software designs unlimited stretching routines with ease!
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/products/instantstretch.htm

Mental Strength Training Center:
http://www.memberstar.com/redir_a.php?LFAId=1027

National Bike Registry
http://click.linksynergy.com/fs-bin/stat?id=vVGS2V*0iZg&offerid=21387&type=3&sub\
id=0

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

NEW SUBSCRIBERS:
This newsletter has been composed using Outlook set to "Text" format. The Digest
is sent via an email list at
http://groups.yahoo.com.
If you experience any delays in receiving your copy of the Digest, please advise
us at:
mailto:webmaster@...
You can receive the digest in three ways:
1. Immediately, via email,
2. Daily, in an email summary, and
3. By accessing the YahooGroups.com web site on demand.
The mail list has been set to not allow attachments out of concerns for viruses.
Also, all messages must be approved by the monitor (me) prior to being released
to the group. If you have any questions regarding
the options available for receiving this digest,
please do NOT email the list, rather email me directly at
mailto:Webmaster@...
*NOTE*
**[ Some e-mail clients may split the URL address into two lines. If you have
trouble connecting to a link, be sure that you paste
the entire address into your browser, so that it ends in ".html" or another
appropriate suffix ].
Note: An increasing number of media sites require free registration. If you wish
to sign up for free access to sources for our
articles without using your main email address we suggest the use of a mail
alias program such as http://www.emailias.com.

**END OF RUNNER'S AND TRIATHLETE'S WEB DIGEST...**