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

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

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

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

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

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

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

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

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/

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THIS WEEK:
Our latest advertiser is Training Peaks. Visit them at:
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research
Associate with the University of California, San Diego. Her
column index is available at:
http://www.runnersweb.com/running/SK_index.html

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

* Peak Running Performance
Peak Running Is The Nation's Most Advanced Running Newsletter. Rated as the #1
Running Publication by Road Runner Sports (Worlds
Largest Running Store) , Peak Running caters to the serious / dedicated runner.
Delivering world class running advice are some of
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Scott Tinley (2 Time Ironman Champ) Steve Scott (3 Time Olympian) and many more.
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Check out the Peak Running article index at:
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Running Research News:
RRN's free, weekly, training update provides subscribers with the most-current,
practical, scientifically based information about
training, sports nutrition, injury prevention, and injury rehabilitation. The
purpose of this weekly e-zine is to improve
subscribers' training quality and to help them train in an injury-free manner.
Running Research News also publishes a complete, 12-page, electronic newsletter
10 times a year (one-year subscriptions are $35); to
learn more about Running Research News, please see the Online Article Index and
"About Running Research News" sections below or go
to RRNews.com.
Check out the article index at:
http://www.runnersweb.com/running/RRN_index.html

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We have ONE personal posting this week.
ONE:
Hey everyone,
I'm running the North Pole Marathon (at THE actual North Pole) in five weeks and
am blogging about it on www.yourrunning.com. I'm
trying to keep the commentary on the light side to keep it somewhat
entertaining, so please come by and see what I'm up to.
Temperatures will get down to -30 and snowshoes are optional. It should be
quite the adventure.
Talk to you later,
Bobby


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Multisport: Mind over Matter
2. 'No Time To Exercise' Is No Excuse
3. Owner's Manual: Sharp as a Razor or Fresh as a Daisy? The Art of Peaking.
4. Joe Henderson's Running Commentary - Take Care of Yourself
5. Flexibility and Stretching: Two sports physiotherapists show why flexibility
is so important, and explain the science behind it
6. Owner's Manual: Thirty Years of Carbo-loading
Improved Endurance & Delayed Fatigue.
7. The Marathon Long Run
How I Prescribe Long Runs for Maximum Success.
8. Stress Fracture: One in ten of all sports injuries is a stress fracture.
Here's how to break the pattern..
9. Feeding your brain: new benefits found in chocolate
10. Dr. Gabe Mirkin's Fitness and Health E-Zine
11. Chondromalacia Patella in Runners and Cyclists
12. Good Vibrations: Aging Bones May Benefit From A Good Shaking
13. This Week in Running
14. Treadmill isn't ideal, but it beats running on ice
Some advice for maintaining your fitness indoors, in a controlled environment.
15. The Feedzone with Monique Ryan: Are you getting enough iron?
Adequate intake is essential to prepare for the 2007 season.
16. Toolbox: Just What IS Fatigue
17. No need to diet and exercise to lose weight
18. Sleep Your Way to Better Performance
19. Quercetin: The Athlete's Magic Bullet?
20. The Iliotibial Band: Not a Danish Rock Group


RUNNER'S WEB WEEKLY POLL:
"Have you run in any of the events in Ottawa Race Weekend?"

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:
"Have you run the Boston Marathon?"
Answers Percent
1. Yes 49%
2. No, but I plan to 20%
3. No, no plans to 31%


FIVE STAR SITE OF THE WEEK: Ivan Heshko, World and European Champion - 1500M,
Heshko Ivan Tarasovich
Merited Master of Sports of Ukraine in athletics, European and World champion on
the 1500 m. Ivan was a participant at the Olympic
Games in Sydney and Athens.
Represents Kitcman, Chernivtsy, sport society <Dynamo> and <Biola> club. Coach -
an honoured worker of physical training and sports
of Ukraine Georgy Mironyuk. The official partner (from April 2006) -
Hotel-Tourist Complex <Bukovina> (manager - Valeriy Chinush).
From year 2006 - the deputy of Chernivtsy town council.
Was born on August, 19th, 1979 in village Klivodin (Kitcman region of Chernivtsy
oblast).
Heshko graduated from Kitcman secondary school, Higher republican school of
Olympic reserve, and the physical training faculty of
Kamenets-Podolsky state pedagogical university. Since 2006, Heshko is a
candidate in this university. Since 2004, has been studying
in Chernivtsy trade and economic institute KNTEU.
Ivan went in for sports in 5th grade in Kitcman children's and juvenile sports
school. The first year was in football section. The
next two years Ivan went into athletics and played football, along with
handball. And from this moment he dedicated himself to
athletics.
From the very beginning in athletics Heshko regularly won awards in regional
competitions.
First major success on the national scene was his victory on the 3000 meters at
the Youth games U-17 of 1995 year - 8.44,27.
First major success on the international scene was silver medal of the European
championship U-23 of 2001 year on the 1500 meters.
Check out the site at:
http://heshko.com/en/

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

BOOK OF THE MONTH: 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. Multisport: Mind over Matter:
This article appeared in the Bicycling Australia June 2006 issue.
By Jim Lehman and Jim Rutberg
There is no question that it takes more than skill and conditioning to be
successful as an athlete, but sports scientists, coaches,
and even athletes have struggled to define the precise extra component that
separates champions from pack fodder. The clearest
answer seems to lie with the mind's power to either enhance or hinder your
ability to perform at your best.
The Mind's Impact on Performance
Sports scientists tend to focus on performance tests that minimize the variables
between test subjects; in other words, they like
the lab-based lactate threshold or VO2 tests because they can control the
temperature, equipment calibration, etc. Yet, there are
abundant examples of athletes who test poorly in the lab and then go out and
uncork phenomenal performances in competition.
Conversely, there are athletes who test wonderfully and then fail to perform
anywhere near their potential in competitions.
The lack of a good, scientifically-proven, physiological reason for the
discrepancies between test results and actual performance
leads to the conclusion that successful athletes possess mental and behavioral
attributes that enhance their ability to capitalize
on their physical potential. Athletes who have the engine and skills to be
successful may not be able to reach their potential if
these mental and behavioral attributes are absent or underdeveloped.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_CTS_20070218_Mind.html


2. 'No Time To Exercise' Is No Excuse:
A new study, published in The Journal of Physiology, shows that short bursts of
very intense exercise - equivalent to only a few
minutes per day - can produce the same results as traditional endurance
training.
"The most striking finding from our study was the remarkably similar
improvements in muscle health and performance induced by two
such diverse training strategies," says Martin Gibala, an associate professor of
kinesiology at McMaster University.
Gibala's team made headlines last year when they suggested that a few minutes of
high-intensity exercise could be as effective as an
hour of moderate activity. However, their previous work did not directly compare
sprint versus endurance training.
The new study was conducted on 16 college-aged students who performed six
training sessions over two weeks. Eight subjects performed
between four and six 30-second bursts of "all out" cycling separated by 4
minutes of recovery during each training session. The
other eight subjects performed 90-120 minutes of continuous moderate-intensity
cycling each day. Total training time commitment
including recovery was 2.5 hours in the sprint group, whereas the endurance
group performed 10.5 hours of total exercise over two
weeks. Despite the marked difference in training volume, both groups showed
similar improvements in exercise performance and muscle
parameters associated with fatigue resistance.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2006/09/060918142456.htm


3. Owner's Manual: Sharp as a Razor or Fresh as a Daisy? The Art of Peaking:
By Roy Benson
You often read articles and hear discussions about peaking for PR and
championship performances. The articles, based on reviews of
the scientific literature, usually try to define all the principles and nuances
of the classic approach known as "sharpening." This
technique involves "tapering" by cutting back on the volume of training and then
using the energy that was saved to increase the
intensity and speed of the workouts. The Training Triangle is typically pictured
at this point to graphically illustrate climbing up
to the "peak" at the top.
As a coach and physiologist who prefers the scientific approach, I can vouch for
the effectiveness of that technique. As my years of
coaching have added up, however, coachly wisdom now convinces me that there is
an art, as well as a science, to peaking. In short,
rabbits with speed and turtles with endurance should probably use different
approaches.
I have discovered that for some types of runners "freshening" is a more
effective way to peak. Freshening is for those who have a
higher percentage slow-twitch muscle fibers. For these runners, the best way to
peak is by avoiding high intensity speed work like
chores on a "Honey Do" list. Freshening, too, involves tapering to reduce the
energy spent. However, instead of using it in
workouts, it is saved for race day. The taper in this technique involves only
slightly reducing the volume while carefully avoiding
any high-intensity workouts. Freshening workouts are substituted, run just below
a runner's anaerobic threshold.
Obviously, in order to pick one of these approaches for yourself, the challenge
is to first identify your strengths and weaknesses.
Were you the fastest kid on the block? Or were you the one who had to challenge
everyone to a race around the whole block to have a
chance to win? While pondering your answer, rest assured that as you come to a
peak, you should be training your strengths, not
straining your weaknesses. Pushing yourself at the end of the season to improve
on something that is not your best feature can be as
emotionally and mentally exhausting as a full-blown race. There is also a good
chance that you'll injure yourself running something
that is not "natural' for you. Peaking requires mental and emotional, as well as
physical, strength in order to be at your best.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=9908&c=2


4. Joe Henderson's Running Commentary - Take Care of Yourself:
I'm not a doctor, but I often play one in my working life. Questions about
running medicine come my way almost every day. I'm slow
to guess at specific diagnoses or to suggest medical treatments, despite having
soaked up some jargon from editing the books of four
different doctors.
But I do talk in general terms about getting hurt and getting well. In that area
I am an expert, having done both so often myself.
This I can tell you about injuries: Everyone gets hurt eventually. You might
argue that you're never injured. You've read all the
right stories and taken the proper precautions.
But there are other ways to hurt yourself. While you may be smart enough not to
make running mistakes, you probably aren't lucky
enough to avoid all the accidents that can interrupt your running. Just wait;
your chance to be injured will come, if it hasn't
already.
I've repeatedly made all the dumb mistakes in the Big Four -- running too far,
too fast, too soon, too often. These injuries are
self-inflicted and therefore largely preventable.
But accidents happen to the smartest runners: trip over dog and crack a rib
(yours, not his)... stumble to a sidewalk and smash a
knee.... step off a curb and sprain an ankle. Life outside running is also
risky, and its risks include the intentional "injury" of
surgery.
Don't let the dire tone of the preceding paragraphs scare you. This too I can
tell you about injuries:
-- Most are minor. Seldom do these injuries interfere with normal life, or
require a doctor's help, or extensive and expensive care.
-- Most are temporary. Usually they respond quickly to simple adjustments in
training type, length and pace.
-- Most allow activity. If it isn't reduced running, then it can be an agreeable
alternative.
Let's say an injury has knocked you off your feet. A doctor can only diagnose
why you're hurting and suggest what to do about it.
YOU are responsible for your rehab.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2098


5. Flexibility and Stretching: Two sports physiotherapists show why flexibility
is so important, and explain the science behind it:
Achieving a certain degree of flexibility is absolutely critical for anyone
involved in sports; otherwise there will be at some
stage a breakdown in body tissues leading to an injury.
Don't kid yourself if you never stretch: it is only a matter of when you get
injured, not if. In addition, if you are too tight in
certain parts of your body, you are functioning below your real potential -
remember that performance enhancement is the second very
important reason to stretch: flexible muscles perform a lot better than tight
muscles.
From chess players through to Olympic gymnasts to Sumo wrestlers, we all must
invest time in gaining and maintaining the flexibility
that is specific to the requirements of our particular sport. It is the one side
of the coin (the other being muscle strength and
control) so often ignored by athletes, at their peril.
If you get soreness with stretching or have an injury that won't heal by itself,
always consult a physio who specialises in sport.
Stretching can make an existing injury worse.
In order to improve flexibility, it's important to first understand some of the
science underpinning the principles of stretching.
This is also critical in order to avoid direct injury from trying new stretches
that you are unfamiliar with. The following article
by my fellow sports physiotherapist Chris Mallac does just that. Ulrik Larsen
What is the science behind flexibility?
Most coaches, athletes and sports medicine personnel use stretching methods as
part of the training routine for athletes. Many would
agree that it forms an integral part of training and preparation. However, most
of the theoretical and practical factors in
stretching are often incorrectly applied. The purpose of this article is
primarily to provide an overview on the theoretical basis
of stretching routines.
What is flexibility? De Vries defines it as the range of motion available in a
joint, such as the hip, or series of joints such as
the spine. This encompassing definition takes into account a number of important
aspects about flexibility. That is, it deals with a
joint or series of joints used to produce a particular movement, and it
considers that flexibility is both static and dynamic in
nature.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0833.htm


6. Owner's Manual: Thirty Years of Carbo-loading:
Improved Endurance & Delayed Fatigue.
By Sally Young
Thirty years ago, long distance runners added a new tool to their arsenal: an
innovative diet technique termed "carbohydrate
loading." Scientists in Stockholm had demonstrated that high-carb foods eaten
before and during exercise improved endurance and
delayed fatigue. The concept was further developed when the role of glycogen was
defined in endurance sports.
To prepare, the athletes would exercise strenuously for several days while on a
very low-carb diet (less than 10 percent of total
calories), a process called "glycogen stripping." This was followed by two or
three days of a high-carb diet (90 percent) and
minimal exercise. Although it saturated glycogen stores in the liver and muscle,
runners were apprehensive on race day because of
the restrictions on training, and they often experienced heaviness in their
legs, indigestion, hypoglycemia and ketosis. There was
also mounting evidence of adverse effects on the kidney and heart functions of
older runners.
By the 80s, the practice had taken on a gentler quality known as "tapering." The
glycogen depletion phase was eliminated; athletes
reduced their training during the week before the event while maintaining a
moderate-carb diet.
Soon after, it became apparent that the primary stimulus for glycogen repletion
is exercise. Routine training plus three days of
high carbs could fill reserves. Or not. Some athletes resorted to
"loaf-loading," in which they would carbo-load but not exercise at
all during the days preceding the event.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=9910


7. The Marathon Long Run:
How I Prescribe Long Runs for Maximum Success.
by Greg McMillan, M.S.
Ahh, the marathon long run. What a worrisome thing for most runners. And for
good reason, the long run is such a crucial part of
marathon training. I don't think there's any other race distance where one
single workout plays such a large part in the success or
failure of the race. As a result, you're often left with many questions: How far
should I run? Do I run for time or distance? What
about pace? What to eat and drink? The list goes on and on.
In this article, I'll answer these questions for you as I describe my thoughts
on the marathon long run and how I utilize long runs
for the marathoners I coach. As I like to do, I'm not only going to give you the
"how-to" but I'm going to provide you with the
rationale for why I think this plan works. This way, you can take the
information and incorporate it into your specific training
plan.
I will preface this article with a note that these are simply my ideas. Some of
them have been widely criticized in forums. I aim to
address these concerns but in the end, you have to do what you think works for
YOU. And, I would also recommend that you experiment
in your training to determine what works for you. With that, here is how I
prescribe long runs in the marathon phase. The results
have been consistent and positive. You can hear from some McMillan Running
athletes by clicking here.
More...from McMillan Running at:
http://www.mcmillanrunning.com/rununiv/marathonlongrun.htm


8. Stress Fracture: One in ten of all sports injuries is a stress fracture.
Here's how to break the pattern..
Stress fractures are partial or complete fractures of bone, often called fatigue
fractures since they are caused by repetitive
strain during sub-maximal activity. They result from the inability of the bone
to react favourably to the stress imposed. There are
two main types of stress fracture: 'fatigue' fracture and 'insufficiency'
fracture. A fatigue fracture results from the application
of abnormal muscle stress or torque to a bone with normal elastic resistance,
and is associated with new or different activity, and
strenuous or repeated activity. Insufficiency fractures result from normal
muscular activity stressing the bone, and are commonly
seen in post-menopausal and/or amenhorroeic women, whose bones are deficient in
mineral or elastic resistance.
Lower limbs tend to be the most common sites for stress fractures, although the
specific anatomical site depends on the type of
activity. Gymnasts and cricketers may develop fractures in the lumbar spine,
while dancers develop them in the foot. Stress
fractures have been reported to occur in almost all sports, including swimming
and wrestling
What causes them?
There are two theories about the origin of stress fractures. The 'fatigue
theory' suggests that during repeated efforts (as in
running), the muscles become unable to support the skeleton during impact as the
foot strikes the ground. Instead of the muscles
absorbing the shock, the load is transferred to the bone. As the loading
surpasses the capacity of the bone to adapt, a fracture
develops. The 'overload theory' suggests that certain muscle groups contract in
such a way that they cause the attached bones to
bend. After repeated contractions and bending, the bone breaks.
More...from peak Performance at:
http://www.pponline.co.uk/encyc/0029.htm


9. Feeding your brain: new benefits found in chocolate:
As if people needed another excuse to like chocolate, new studies suggest a
specially formulated type of cocoa may boost brain
function and delay decline as people age, researchers said on Sunday.
Scientists, speaking at the annual meeting of the American Association for the
Advancement of Science in San Francisco, presented
results from early studies testing the effects on the brain of flavanols, an
ingredient found in cocoa.
Funded by candy maker Mars Inc., which provided a specially formulated liquid
cocoa concoction for the research, the studies suggest
that flavanols increase blood flow to the brain and may hold promise for
treating some vascular impairments.
Mars, a private company, has made a study of the health benefits of cocoa. Its
CocoaVia line of chocolates, made with a process that
retains flavanols, have been shown in clinical trials to have benefits for the
heart.
The latest research also suggests benefits for the brain.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSN1836014620070218


10. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* 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.
* Spin Faster for Greater Cycling Efficiency
All bicyclists learn that they tire earlier when they push very hard on the
pedals. Spinning the pedals faster with less pressure
saves energy. However, if you pedal too fast you lose
coordination, which wastes energy. The key to riding a bicycle efficiently over
long distances is to find out how fast you can
pedal before you become uncoordinated.
A study from the University of Kentucky shows that most bicycle riders have
very low efficiency at a pedal cadence of 40
revolutions per minute. Efficiency increases between 60 and 100, and decreases
substantially over 120 (Journal of Biomechanics, May
2006). Muscles are made of two types of fibers: fast-twitch fibers that are
primarily used for strength, and slow-twitch fibers
that are used primarily for endurance. These authors showed that riders with a
greater percentage of fast twitch (strength) fibers
had faster optimal cadences.
Another study from Toledo, Spain shows that even experienced racers lose speed
when their cadence exceeds 100 revolutions per minute
(Medicine and Science in Sports and
Exercise, May 2006). Maximal power output, a measure of how hard the cyclists
pushed on their pedals, was nine percent lower at a
cadence of 120 compared with 80 and 100. Lactic acid started to accumulate and
cause muscle burning when the cadence exceeded 100
revolutions per minute.
That means that the more miles you ride and the faster you ride, the higher your
optimal pedal cadence will be. Most inexperienced
riders will ride best at a cadence of about 60; more experienced riders ride
best at 80-90, and the best riders in the world start
to lose efficiency at a cadence greater than 120. If you are a recreational
bicycle rider, your optimal pedal cadence is the
fastest you can spin without 1) becoming uncoordinated, as evidenced by bouncing
up and down on your seat; 2) feeling burning in
your muscles; 3) gasping for breath; or 4) becoming so exhausted that you have
to slow down or stop.
* Dear Dr. Mirkin: Why do I wheeze and have trouble breathing when I exercise?
A: If you cough or become short of breath when you exercise, particularly in
cold weather, you may have exercise-induced asthma.
Exercise-induced asthma is not caused by
exercise; it is caused by breathing dry cold air. All people who wheeze when
they exercise may wheeze when they have other triggers
such as barometric pressure changes before a storm, infections, irritants such
as smoke, or allergens such as ragweed and cat
dander.
Many people wheeze all the time and don't know it. They just wheeze more and
notice it when they exercise. If you wheeze or cough
after you start exercising, check with your doctor. He will listen to your chest
while you open your mouth as wide as you can and
breathe out as hard as you can. If the doctor hears you wheeze, you probably
need more than the beta-agonist inhalers, such as
Ventolin or Proventil. Most competitive athletes with significant
exercise-induced asthma use steroid inhalers four times a day and
oral steroids in the form of prednisone when their chest is too tight to allow
them to compete. They also wear a face mask when
they exercise in cold weather and use beta-agonist inhalers just before they
start a workout.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com/


11. Chondromalacia Patella in Runners and Cyclists:
by Jen Adley
Chondromalacia patella or Patellofemoral Pain Syndrome (PFPS) is a term given to
"kneecap pain" or "anterior knee pain". PFPS is due
to an irritation of the undersurface of the patella (kneecap). The undersurface
of the patella is covered with a layer of smooth
cartilage, which normally glides effortlessly across the knee during bending of
the joint. However, if the patella tends to rub
against one side of the knee joint, and the cartilage surface become irritated,
knee pain can be the result.
Why does this happen?
One likely cause of PFPS is a muscular imbalance. The patella is normally pulled
over the end of the femur (thigh bone) in a
straight line by the quadriceps (thigh) muscles. If the medial (inner) and
lateral (outer) quadriceps muscles are not pulling
equally, this creates abnormal patellar tracking toward the lateral side of the
femur; essentially pulling the patella out of the
groove it is supposed to track in. When an area becomes inflamed the muscle
fibers can "turn off," or not fire properly. Since 3 of
the 4 quadriceps muscles pull the patella laterally, and one holds it medially
(VMO), weakness in the Vastus Medialis can cause or
contribute to the condition.
More...from the Sport Factory at:
http://thesportfactory.com/site/trainingnews/chondromalacia.shtml


12. Good Vibrations: Aging Bones May Benefit From A Good Shaking:
While running and jumping are some of the best ways to maintain or improve bone
strength and help prevent fractures, they aren't the
safest activities for the frail, elderly or physically impaired.
Dr Belinda Beck, senior lecturer at Griffith University's School of
Physiotherapy and Exercise Science, said there was some evidence
that low intensity loading performed at a sufficiently high frequency may also
improve bone mass.
She has recently received funding to test the effects of a whole body vibration
device -- a platform that participants stand on
while it vibrates at up to 30 cycles per second. "Bone generally responds to
exercise that is high intensity but older people can't
do that without the risk of hurting themselves. We need a stimulus that is
effective on bone but does not cause damage."
Dr Beck said the device was originally designed to enhance muscle strength in
athletes as the vibration forces muscles to contract
more. It was also likely to help improve balance.
"Whole body vibration offers an opportunity to improve bone strength, muscle
strength and balance -- three of the known risk factors
for hip fractures in the elderly." The vibration device will be installed in a
retirement village on the Gold Coast, providing easy
access for women over 65 years of age who choose to participate in the study.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/02/070220005025.htm


13. This Week in Running:
10 Years Ago- The Caribbean Cement Jamaica (JAM) Marathon was won by Andrey
Kuznetsov (RUS)
in 2:24:11 with Martin Rodriguez (MEX) not far back at 2:24:28.
Vladimir
Netreba (RUS) completed the top three with his 2:24:43. Tammy
Slusser (USA)
took the women's title in 2:49:17, followed by Josie Edwards
(USA) in 2:50:11
and Valentina Shatyayeva (RUS) in 2:57:39.
20 Years Ago- Jane Shields (ENG) won the English crosscountry title over a 6 km
course.
Sally Ellis (USA) was ten seconds back while Alison Wyeth was
another 12
seconds back.
30 Years Ago- The 3000m event at the GBR vs West Germany indoor meeting held in
Dortmund GER was won by
Peter Weight (GER) in 7:57.0. Brits took 2nd and 3rd with Ray
Smedley in 7:58.4 and
Richard Milne in 8:00.2. Detlef Uhlemann (GER) brought up the
rear in 8:00.4.
40 Years Ago- 20-year old Gerry Lindren (USA) defeated multiple world record
holder Ron Clarke (AUS)
over two miles undercover in San Francisco CA/USA, 8:32.6 to
8:35.7.
50 Years Ago- Laszlo Tabori (HUN) ran 8:53.4 for two miles indoors to win at
New York NY/USA.
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.


14. Treadmill isn't ideal, but it beats running on ice:
Some advice for maintaining your fitness indoors, in a controlled environment.
I cannot believe that only a few weeks ago, I was looking forward to winter
finally arriving. I was actually sick of wearing shorts
in January, and I thought it was almost scary that it might never get cold this
year.
I guess it really is true that we need to be careful of what we wish for.
Suddenly, it was too cold to even walk from the house to the car, let alone go
for a run. I have to run in the mornings while my son
is in school, which means the temperatures, lowered by wind chills, have been
brutal. Instead of trying to do a quality run or track
workout in less than ideal conditions, I have stayed indoors.
Many of my runs in the past month have been done on a treadmill.
I usually don't have a problem running on a treadmill, like some of my running
friends do. I love my treadmill and realize that
without it, I would miss out on more than a few days of running throughout the
year. However, I have to admit that I am starting to
look at it like my enemy.
I needed to know if the boredom is really worth it to spend this much time on a
treadmill.
For health, fitness and weight loss, there are no disadvantages to treadmill
training. Treadmills provide a safe and convenient
place to run while also aiding in injury prevention by supplying a stable,
forgiving surface. A treadmill also is a great place for
beginners to start because of its controlled environment.
More...from Delaware Online at:
http://www.delawareonline.com/apps/pbcs.dll/article?AID=/20070221/SPORTS1101/702\
210387/1126/SPORTS11


15. The Feedzone with Monique Ryan: Are you getting enough iron?
Adequate intake is essential to prepare for the 2007 season.
By Monique Ryan, MS, RD
This report filed February 21, 2007
Cyclists in many parts of the country are ready to leave behind long rides on
the trainer and eagerly await warmer weather and
putting in some quality road miles. As you continue to train and prepare for the
2007 season, don't ignore a small, but essential
component of your training diet. Adequate iron intake and optimal iron stores
are essential to putting in full efforts on the bike.
Low iron stores can impair athletic performance, and correcting iron deficiency
that has led to full blown anemia, can take several
months to correct, potentially bringing an unwelcome halt to your training and
racing program.
Why you need iron
Iron is required for a number of important exercise related functions in the
body. It is an important component of hemoglobin, which
transports oxygen in the blood. Iron is also an important component of
myoglobin, which transports oxygen in the muscles. Many
muscle enzymes involved in metabolism require iron, and other iron compounds
facilitate oxygen use at the cellular level. And if
that weren't enough to convince you that you should pay attention to this
all-important mineral, iron is also required for red blood
cell production and is essential to maintaining a healthy immune system.
Data clearly indicates that true iron-deficiency anemia, the extreme of low iron
stores in the body, will impair your performance.
Although we have limited data on the performance effects of early iron
deficiency (before true anemia develops), some newer research
suggests that correcting this state can also prevent a downturn in performance.
Of course, it is also prudent to treat early iron
deficiency in order to prevent the more serious condition of anemia from
developing.
Getting checked
Your body's storage form of iron, ferritin, is used as an indicator of iron
stores, as are other iron measures- serum iron,
transferrin, transferrin saturation, hemoglobin, and hematocrit. About 30
percent of iron is in storage form and the remaining 70
percent of your iron is involved in oxygen transport.
Many athletes have these iron-related values checked regularly at various points
in their training and competitive season. A skilled
practitioner can evaluate these values in conjunction with a dietary assessment
and ongoing monitoring. At this point in the season,
it would be prudent to obtain some baseline values, particularly if you have not
had them checked in sometime. Regular monitoring of
blood work can then reveal individual trends and potential problems. Iron
depletion is a continuous process that can eventually
result in iron deficiency anemia, a condition under which your ability to
manufacture hemoglobin and red blood cells is limited. If
not detected early, iron depletion can easily lead to anemia.
More...from Velo News at:
http://www.velonews.com/train/articles/11723.0.html


16. Toolbox: Just What IS Fatigue:
By Dr. Stephen Cheung, Ph.D.
Cycling, while generally pleasurable, is ultimately all about pain and suffering
at the sharp end of competition. Fatigue and
exhaustion is something we have all felt at some time or other. However, why do
we actually get tired on the bike and what
constitutes fatigue?
Why Do We Get Tired?
The body, while an incredibly efficient and magnificently tuned machine in many
aspects, is ultimately not a robot or an infinite
system. At some point during every ride, no matter how easy the intensity, you
will end up getting tired and not able to sustain
that same workload. This is true whether it's a time trial up l'Alpe d'Huez, a
sprint down the Champs Elysee, or even a Sunday
afternoon coffee shop ride pace.
It may come as a surprise, but even after over a hundred years of exercise
physiology research, the actual physiological reasons why
humans fatigue during exercise remains a complete mystery to scientists. We
certainly have a number of clues and strong theories,
but no single model of fatigue seems to be able to accommodate all physiological
mechanisms or real-life situations.
Not Just a Word Game
Why do we care about fatigue or what causes it? Cyclists are all a bunch of
masochists, and nothing is really more important than
understanding, and ultimately prolonging the onset of, fatigue. I was recently
explaining to a friend of mine who's a top
professional Irish hurler (and who I'm training to ride across Canada this
summer for cancer research) why I love bike racing. At
its core, every race at some point comes down to how much pain and suffering you
can put up with, and whether that's more than your
rivals. So if we understand the contributing causes of fatigue better, we can
better determine and optimize the training adaptations
needed to extend our limits and improve our performance.
More...from Pez Cycling at:
http://www.pezcyclingnews.com/?pg=fullstory&id=4683


17. No need to diet and exercise to lose weight:
A new study debunks the widely held belief that diet plus exercise is the most
effective way to lose weight. Researchers report that
dieting alone is just as effective as dieting plus exercise.
"For weight loss to occur, an individual needs to maintain a difference between
the number of calories they consume everyday and the
number of calories they burn through metabolism and physical activity," Dr.
Leanne Redman of the Pennington Biomedical Research
Center in Baton Rouge, Louisiana, explains in a press release.
"What we found was that it did not matter whether a reduction in calories was
achieved through diet or burned everyday through
exercise."
Thirty-five overweight but otherwise healthy adults -- 16 men and 19 women --
completed the 6-month study. Twelve were assigned to a
diet-only group; they reduced their calorie intake by 25 percent. Twelve were
assigned to diet plus exercise; they reduced their
calorie intake by 12.5 percent and increased their exercise by 12.5 percent. The
remaining 11 subjects made no significant diet or
exercise changes.
Redman and colleagues found that the diet-only group and the diet plus exercise
group lost roughly the same amount of weight, albeit
by different means. They lost about 10 percent of their body weight, 24 percent
of their fat mass and 27 percent of their abdominal
"visceral" fat -- the deep internal fat linked to heart disease risk.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTON20527420070222


18. Sleep Your Way to Better Performance:
Here's an experiment in thought: what do you think happens when you look at the
reported sleep patterns of a high-powered CEO versus
that of an elite athlete? An intriguing dichotomy emerges. The businessman makes
a point of bragging about how little sleep he needs
to run a large multi-national corporation (he has "more hours" in a day to get
more done) while the athlete would point out how much
sleep he gets everyday, and talk about his nap after lunch, too (he needs more
time for his body to recover from workouts). The only
common denominator? Neither complains of fatigue.
For the rest of us - the perpetually exhausted masses trying to balance the
stresses of family and work with a recreational fitness
or training program-neither the CEO's or the elite athlete's approach to sleep
is optimal. What may work best, and we stress the
word may, is a hybrid of the two that involves a slightly shorter night of sleep
of about 6.5 to 7 hours combined with a 20- to
30-minute nap in the mid-afternoon.
What happens when you sleep?
As soon as you close your eyes, start to empty your mind, and breathe
rhythmically, your body's recovery systems go to work to clean
up the physiological damage that comes out of the stress of your day - including
your workouts. They're busy repairing muscles
cells, shoring up bones, and building up your immune system to make you stronger
and healthier.
But check this out: the bulk of this bodily recharging actually happens within
the first two hours of sleep. This is why some
scientists believe that it's best to break your sleep into long naps scattered
throughout the day in much the same way that
nutritionists promote the idea of eating small snacks all day long instead of a
few big meals. This tactic has been successfully
employed by everyone from ultra-endurance athletes to long-distance sailors.
These people have literally trained themselves to
operate on as little as 5 hours of sleep picked up in 1 or 2 hour increments
every few hours.
Unfortunately, the world doesn't work on this time schedule. Since we were
children, our parents and schools have taught us to
equate daylight with activity and darkness with sleep. And speaking frankly, a
solid chunk of sleep at night is a lot more appealing
than trying to figure out how to find 90 minutes to crash between lunch and a 3
o'clock meeting. That's why we put together the
strategy below. It maximizes the restorative benefits of the sleep you get now
so that you can wake up feeling refreshed and ready
to perform your best.
Tips to better sleep
Don't try to go to sleep between 6 and 8 P.M. You're fighting a natural
biorhythm designed to keep you awake during this time. In
the pre-historic era, these hours were when humans had to be on the lookout for
predators hunting for dinner.
Try to be asleep between the hours of 10 P.M to 2 A.M., another natural
biorhythm period where our bodies are flooded with hormones
that jumpstart the recovery process.
Rather than "catch up" on your sleep by adding an hour or two to your nighttime
shut-eye or taking the opposite position and trying
to get by on less than 7 hours of sleep, aim to take a 30 minute siesta
somewhere between 1 and 3 P.M. Taking a nap during this time
will more effectively recharge your batteries than trying to nap during any
other part of the day or adding an hour to your bedtime.

Feeling sluggish and sleep-deprived in the middle of the day? Try a 20-minute
snooze instead of trying to wake up with a
heart-pumping workout. The energy burst from the workout will fade quickly and
leave you even more exhausted.
Part of a good night's sleep is waking up the right way. Don't rely on a loud
alarm clock blasting in your ears for 5 minutes.
Instead turn on all the lights you can immediately after your alarm snaps you
out of dreamland. Your body's rhythm responds to
light, not sound, when it needs to wake up.
Don't oversleep. Going longer than 8 hours in the sack can actually start
stressing your body. By that time, you're dehydrated,
running on no fuel, and usually have to go to the bathroom. All these things
stress the body. Waking up after sleeping 10 to 12
hours will actually feel worse than if you'd gotten up after 7 or 8 hours in
bed.
Keep a water bottle bed side. If you get up mid way through the night to go to
the bathroom, take a few swigs before going back to
sleep. Come morning you'll wake up less dehydrated and feel fresher.
From Carmichael Training Systems at:
http://www.trainright.com


19. Quercetin: The Athlete's Magic Bullet?
Researchers at Appalachian State University have proven that a natural
antioxidant derived from plants is able to reduce illness and
maintain mental performance in physically stressed test subjects.
Quercetin, a naturally occurring, powerful anti-oxidant found in red grapes, red
wine, red apples, green tea and broccoli, is the
first plant compound proven in a controlled clinical trial to reduce
susceptibility to viral illnesses.
"These are ground-breaking results, because this is the first clinical,
double-blind, randomized, placebo-controlled study that has
found a natural plant compound to prevent viral illness," said Dr. David Nieman,
a professor in Appalachian's Department of Health,
Leisure and Exercise Science.
Nieman is leading the team of biologists, exercise scientists, psychologists and
nutritionists who are studying the substance's
beneficial properties.
Research on quercetin at Appalachian State was funded by a $1.1 million contract
awarded to the university in 2005 by DARPA, the
U.S. Department of Defense's high risk research and development organization.
DARPA is seeking ways to maintain the immune systems
of troops who are undergoing the physical and cognitive stresses of combat. The
high-purity quercetin, QU995, was generously
supplied by Quercegen Pharma in Newton, Mass.
Nieman will present results from the research study Feb. 9 at the southeastern
regional meeting of the American College of Sports
Medicine, which will be held Feb. 8-10 in Charlotte, N.C.
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=c8ed79d3-4185-45c6-9450-556769b4591\
4


20. The Iliotibial Band: Not a Danish Rock Group:
By: Johnny King-Marino DC,CCSP
Iliotibial Band Friction Syndrome: You were training for the hilly half iron;
maybe you ramped up your mileage trying to keep up
with the local age group hero. Suddenly you experience a sharp pain on the side
of your knee. You try everything: stretching, rest,
ice, yoga, holy water and garlic clove necklace. The pain just won't go away.
What's wrong you wonder? You may have Iliotibial Band
Friction Syndrome.
What is Iliotibial Band Friction Syndrome?
Iliotibial Band Friction Syndrome is an overuse problem that is often seen in
multisport athletes such as triathletes and
duathletes, as well as in runners. It is characterized by pain on the outside of
the knee just below the midline. Treating this
condition can be more frustrating than talking a USAT official out of a drafting
penalty. The pain from this condition often limits
training and will keep triathletes out of competition. In most cases this
condition can be managed conservatively. Occasionally,
however, in extreme cases athletes will resort to surgical intervention. It
should be noted that surgery is not always successful;
hence most healthcare practitioners will exhaust all non-surgical interventions
before making a recommendation for invasive
procedures. The goal of this article is help multisport athletes recognize the
signs and symptoms of ITBF syndrome and understand
how this condition develops, and to inform athletes about which treatment
options work best to get them back on the road again.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=8980


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 24, 2007:

Cowtown Marathon - Fort Worth, TX

Ironman Malaysia - Langkawi, Malaysia

February 24 -25, 2007:

AT&T USA Indoor Track & Field Championships - Boston, MA

February 25, 2007:

Okinawa Marathon - Japan

Peterborough Half-Marathon - Peterborough, ON

World's Best 10K - San Juan, PR
Home of the Women's World Record

March 2-4, 2007:

European Athletics Indoor Championships - Birmingham, GBR
EuroSport Coverage

June 23, 2007:

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

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

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

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Have a good week of training and/or racing.

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http://www.runnerswebcoach.com

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RUNNER'S WEB AFFILIATE PROGRAMS:
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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\
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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

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