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:
Win your entry into Emilie's Run. Take Emilie's Quiz at:
http://www.emiliesrun.com.
** Nicole Stevenson of Toronto, the winner of last year's RunnersWeb5K.com Race
for Women will return this year to defend her
title.**
The top 7 women from last year gave entered. It is shaping up to be a great
race.
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

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:
The Runner's Web set a record a single day with 19,354 sessions (visitors) and
91,309 pageviews on April 16th.

Women runners: Join Emilie's Run Google Group, an information source for women
runners and Emilie's Run - the Emilie Mondor Memorial
5K Race for Women. Visit: http://groups.google.com/group/emiliesrun?hl=en

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 2,294 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 will only post notes here regarding running and triathlon topics of interest
to the community.
We have ONE personal posting this week.
ONE:
GracefulEdge.com Goes LIVE!
Two Women Launch Sassy Website for Active Women
Graceful Edge (www.GracefulEdge.com) launches, the fun and sassy website for the
hip and adventurous woman. Through its free
emails, Graceful Edge readers get fun tidbits on the latest in cool gear, active
apparel and awesome experiences for a wide range of
activities – running, hiking, biking, alpine sports, yoga and many more.
Graceful Edge is updated several times a week. Readers who
subscribe get the Graceful Edge emailed directly to their inbox. To sign up for
Graceful Edge, click here.
"Graceful Edge was created to spread the fun and enthusiasm for living an active
life. Women are constantly bombarded with messages
that link physical activity with weight loss and appearance; we will not
continue this trend. Graceful Edge is the fresh
alternative." says Elayne Chow, Founder of Graceful Edge.
In recent years, there's been a tremendous increase in fabulous products and
services specifically designed for active women;
Graceful Edge is one of the first of its kind, offering an entertaining way for
people to get the scoop on all these great offerings
and hopefully inspire women to get out there and have fun. Examples of our
engaging features include:
•Harlot – hip cycling wear for women
•Babes in the Backcountry – ski clinics for women taught by women
•Jo-Sha Wipes – eco-friendly wipes for cleaning yoga mats
In addition to the free newsletters, the Graceful Edge website has recently
added two new features:
•"Things to Do", a section featuring local resources for fun activities related
to the popular plays that our readers enjoy.
•"Grace's Club", a section featuring women activities and their story.
[Note: Grace's Club is currently under construction. We are in the process of
collecting photos and stories from our readers.
Anyone interested in being part of Grace's Club should submit photo and details
to mailto:info@....
Contact Information:
Elayne Chow
Founder
202-258-2054
mailto:Elayne@...
Carolyn Rumbarger
Co-Founder
202-680-3665
mailto:Carolyn@...


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Sportsmedicine: Diabetes and Exercise
2. Caffeine Culture - Can't stay away from the coffee maker? Here are tips on
how to limit your intake.
3. Dr. Gabe Mirkin's Fitness and Health E-Zine
4. If you suspect your immune system is getting flabby, toughen it up with
nutrients.
5. Avoiding nutrient deficiencies
6. The sunshine superstar: study reveals Vitamin D as 'wonder vitamin'
7. Joe Henderson's Running Commentary - This Old Man
8. Overuse injury is preventable
9. Staying Healthy - Riding The Edge During a Build Phase
10. Get Healthy Calves and Shins
11. Why try Cyclocross?
Train right with tips and tricks and of the trade from Chris Carmichael and
Carmichael Training Systems.
12. Swayed by Bollywood rhythms
Inspired by Hindi dance, classes shimmy, shake and free that inner drama queen.
Looking sultry while you sweat? It's good fun.
13. Runners must be choosy when picking casual shoes
14. Spending Money on Chondroitin Might Be a Bad Idea- Study
15. The recipe for marathon success
16. This Week in Running
17. Eating and Exercise: How to Find the Right Mix
18. Chocolate takes another healthy turn
19. Heart risks at the finish line
Signs of possible cardiac damage have been found in some marathoners. More
screening may be wise, a researcher says
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Did you run or watch 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:
"Do you agree with the earlier start times for the Boston Marathon?"
Answers Percent
1. Yes 42%
2. No, they should be earlier 31%
3. No, they should have remained as they were 19%
4. No opinion, don't care 8%


FIVE STAR SITE OF THE WEEK: Sarah Groff - Pro Triathlete.
"A self-proclaimed tomboy, Sarah did a number of sports growing up but finally
settled upon running and swimming by her teenage
years. While attending Deerfield Academy, Sarah was a standout runner and
swimmer in high school, earning All-New England honors in
both sports. After living in Valencia, Spain for a year after high school, Sarah
attended Middlebury College, a small liberal arts
college in Vermont. While at Middlebury, Sarah was a member of the swim team and
competed in middle distance and distance freestyle
events. Constantly improving throughout her four years in school, Sarah was
named to the All-NESCAC and All-American teams for her
successes. Her favorite moment as a swimmer at Middlebury was when her unranked
800 free relay placed 3rd at NCAAs.
While Sarah dabbled in triathlon in college, it wasn't until graduation that she
decided to become serious in the sport. In January
2005, she moved out to Boulder, Colorado to train under Siri Lindley, the former
World Champion-turned coach. Sarah and Siri are
working together with a long-term focus in mind- with an eye turned towards
molding Sarah into one of the top triathletes in the
world."
Visit her site at:
http://www.sarahgroff.com/


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

BOOK/VIDEO 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.
Order 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: Diabetes and Exercise:
Diabetes is a growing epidemic worldwide. The increasing weight of the
population and the prevalence of high sugar, processed foods
have led to an increase in the incidence of diabetes. There are millions of
people diagnosed with this condition and millions more
living with it undiagnosed. Due to the lack of strong symptoms at the onset it
often goes undiagnosed and untreated until something
else forces the person to the doctor. Testing of the blood for blood glucose
levels is the only reliable way to diagnose diabetes.
What is diabetes?
Diabetes is a condition related to the body's inability to utilize glucose.
Glucose is necessary for energy in the body. Most of
the cells in the body require glucose for energy production. The body uses
insulin to transport the glucose to the cells that need
it. Insulin is produced and secreted by the pancreas.
Diabetes can be caused by the body's inability to produce insulin, or enough of
it, to carry the glucose to the cells. It may also
be a result of the inability of the insulin to reach the receptor sites that
receive it to pass the glucose on.
Types?
Type I diabetes, often referred to as juvenile or insulin dependent diabetes, is
caused by the body's inability to produce insulin
in adequate quantities to transport glucose. When more glucose is circulating in
the blood than there is insulin, this places a
stress on the body. The lack of glucose getting to the cells, especially the
brain cells, can cause serious problems with energy
production and the normal cellular functions. Type I diabetics must take insulin
due to the body's lack of production. Without this
extrinsic insulin the body would be unable to utilize any of the glucose
circulating in the blood which would lead to cell death.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070417_TSH_Diabetes.html


2. Caffeine Culture - Can't stay away from the coffee maker? Here are tips on
how to limit your intake:
Tedd Mitchell, M.D.
Not long ago I called my brother, and his wife said he was down at "that crack
house" (her name for the local coffee establishment
he frequents). She was speaking in jest, but it's worth examining. Can we
actually become addicted to caffeine like we can to other
drugs?
According to research from Johns Hopkins University published a few years ago,
that may be the case for some folks. In the study,
which appeared in the journal Psychopharmacology in October 2004, psychiatry and
neuroscience professor Roland Griffiths led an
analysis of more than 60 studies that had been published on caffeine withdrawal.
Griffiths and his colleagues made some interesting
observations.
But first, what do we know about caffeine? Medical literature is filled with
contradictory information regarding its effect on
health. Some studies suggest large amounts of coffee may reduce the risk of
conditions such as gall bladder disease. Others show it
to have a detrimental effect on things like sleep, blood pressure, and bone
density.
Suffice it to say, there is no clear-cut answer on what effects caffeine may
have on the body's health. For now, let's look at some
of the evidence on caffeine's addictive potential.
We know that caffeine is a stimulant. Stimulants elevate heart rate and blood
pressure, can make us more alert, and may even improve
performance in certain sports. In fact, the International Olympic Committee, in
its doping regulations, has included caffeine on its
list of restricted agents in the past. What's more, like other stimulants,
caffeine may cause a physiological dependency. That's
what the Johns Hopkins researchers suggested with their study.
In their report, the researchers found five main withdrawal symptoms: headaches
(the most common), fatigue, changes in mood
(including depression), inability to concentrate, and even flu-like symptoms.
Many people had withdrawal symptoms (50 percent had
headaches), but for most, the symptoms weren't overwhelming. However, one in
eight (13 percent) were substantially impaired,
experiencing headaches and/or other withdrawal symptoms severe enough to keep
them from their normal routines.
Most withdrawal symptoms started within 24 hours of the last serving of
caffeine. The symptoms peaked within the first two days and
then trailed off, sometimes lingering for more than a week. The daily dose of
caffeine did matter (i.e., more caffeine, more
withdrawal), but some folks had symptoms when withdrawing from even small
amounts.
Withdrawal headaches from caffeine make it difficult for people to quit. It's
not fun to suffer when you know that a jolt of
caffeine will fix the problem. Nonetheless, studies like this one reinforce the
age-old adage that moderation is key.
Aim to find that happy medium when consuming any product containing caffeine. A
general rule of thumb is to limit caffeinated
beverages to no more than two servings daily. Still, an 8-ounce cup of coffee
may contain twice as much caffeine as a 12-ounce cola,
so two cups of coffee would have much more caffeine than two sodas. In spite of
this discrepancy, I think it's a worthwhile rule to
follow. For most folks, applying this limit to their routines will keep them
from the headaches and hung-over feeling that can come
with caffeinated drinks.
This article originally appeared in USA Weekend. Tedd Mitchell, M.D., is
president, medical director, and a staff physician at
Cooper Clinic. For more information or to schedule an appointment at Cooper
Clinic, call 972-560-2667. For more health articles
visit www.CooperComplete.com


3. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Vigorous Exercise for Weight Loss
Vigorous exercise is one of the best ways to lose weight and keep it off. A
study from University of Alabama in Birmingham shows
that your body burns calories at an increased rate for up to 24 hours after you
finish exercising vigorously for 40 minutes.
(Obesity, November 2006). Less than 20 percent of the energy you burn during
exercise drives your muscles; more than 80 percent is
lost as heat. You can tell if you are exercising vigorously enough to raise your
metabolism because your rising temperature usually
will make you sweat. If your exercise causes you to sweat, it will keeps your
metabolism elevated for several hours after you finish
and you will burn more calories all day long. Exercising at a casual pace does
not cause you to sweat and does not boost your
metabolism.
Another study in the same issue of Obesity, from the University of California at
Berkeley, shows that body fat is directly
proportionate to the amount of exercise. The seven-year study followed 5417
runners who stopped running at various times during the
study, 416 non-exercisers who began a running program, and 573 subjects who
remained sedentary throughout the study. The researchers
measured weekly running distance, weight, BMI and waistlines, and found that the
gains and losses mirrored the changes in amount of
exercise. If you are out of shape and want to lose weight, get a stress
cardiogram and ask your doctor to clear you for an exercise
program. Start slowly and then gradually increase the intensity of your exercise
over several months.
* Dear Dr. Mirkin: What's the best way to cycle up hills?
Many academic studies show that an even pace is best when you climb hills. In
the laboratory, the steadier your pace, the more you
avoid accelerating and decelerating and the less energy you burn, so you are
more efficient. However, sometimes it is smarter to
trust the experience of athletes and coaches, rather than the advice of pure
scientists who do not compete. A study from the
University of Liverpool shows that you will be more efficient and faster if you
take hills at an uneven pace (International Journal
of Sports Medicine, March 2007).
Experienced competitive cyclists were asked to see how fast they could ride on a
hilly course, once at a constant power output, and
once increasing power by five percent up hills and decreasing power down the
hills. The overall mean power for both trials was the
same, but the variable pacing was faster than the constant power output.
If you want to cycle on hills efficiently, don't sprint at the bottom and then
fall apart before you reach the top. As you approach
a hill that will take under a minute to climb, shift your gear to one lower than
your normal one. Stay seated and spin at a
relatively fast cadence for two-thirds of the hill. In the final third of the
hill, shift up one or two gears, stand and push. You
will pass the riders who pulled away from you at the bottom.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com/


4. If you suspect your immune system is getting flabby, toughen it up with
nutrients:
As regular readers of PEAK PERFORMANCE will be aware, taking part in sport -
particularly endurance sport - may be at a cost to your
immune system. It seems that highly active sports competitors and athletes are
more prone to infectious diseases. You may live
longer, but you could suffer more than your fair share of colds and flu in the
process.
It was over 20 years ago that people started to suspect that exercise could be
damping down the immune system. Medics began to
notice a pattern in colleges and schools whereby sports team members and
athletes were more likely than their couch-potato
colleagues to go down with infectious illnesses. In the mid-80s, a large study
based in Washington was published showing that
respiratory diseases, gastrointestinal infections and skin complaints were at
least twice as common among sports competitors than in
the public at large.
But with statistics like this it's hard to tease (out the truth of the matter.
Bacteria and viruses might spread quickly between
team members because of time spent together in close physical contact; coughs
and colds could be a result of all that gulping in of
cold (and possibly, polluted) air while training. Experts currently admit that
there's strong suggestive evidence for heavy exercise
affecting the immune system, but debate continues over the nitty gritty of the
exact effects, and how they come about.
How hard and how long
For example, there's increasing evidence that the intensity and duration of
exercise are key factors determining whether your
workouts will increase or decrease your chances of falling ill. For moderate
exercise, the evidence points to a beneficial effect on
the immune system, particularly for older people. For example, scientists at the
University of Newfoundland, Canada, conducted a
three-month study into the effects of moderate exercise on people aged 65 and
over. Compared with control subjects of the same age,
the subjects showed both improved T-cell responsiveness and spent, on average,
40 per cent fewer days in hospital with respiratory
infections.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0268.htm


5. Avoiding nutrient deficiencies:
Every runner knows that certain nutrients are essential for health and
performance. Failure to consume adequate amounts of these
essential nutrients -- which include 13 vitamins, 22 minerals, essential fatty
acids, essential amino acids and, of course, water --
results in consequences that range from low energy to death, depending on the
specific nutrient, the individual and the severity and
duration of the deficiency.
Recently, nutrition science has brought new attention to the vitamin and mineral
needs of athletes and the consequences of
deficiencies. A recent study from the University of Oregon found that vitamin B
deficiencies were common in athletes and that these
deficiencies sabotaged athletic performance.
An even more recent article published in the pro-supplementation Journal of the
International Society of Sports Nutrition concluded
that it is impossible for athletes to meet their daily vitamin and mineral
requirements without supplementation.
The prevailing view is that runners and athletes probably do need slightly more
nutrients than non-athletes, but that these
nutrients are obtained automatically in the course of eating the extra calories
that are required to fuel workouts -- assuming a
balanced, healthy diet.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=13836&sidebar=13


6. The sunshine superstar: study reveals Vitamin D as 'wonder vitamin':
Twenty minutes' lying in the sun this weekend could provide your best chance of
avoiding colds and flu, according to new research
which demonstrates that vitamin D, not vitamin C, provides the most efficient
protection against cold viruses.
The exceptional spring weather, which is forecast to continue into next week
with a high of 24C today, will offer the best
opportunity so far this year to top up D-levels that have become depleted over
the winter, scientists say.
Vitamin D is created by the action of sunlight on the skin and levels in all UK
residents are at their lowest at this time of year,
after the long winter. Short days and cloudy skies mean 60 per cent of the
British population are deficient by the start of spring.
The malign consequences have been revealed by in a study from the United States
which shows that boosting vitamin D may be the most
effective way of warding off infections that cause winter colds.
The authors, from Winthrop University Hospital, Mineola, New York, who publish
their findings in the journal Epidemiology and
Infection, say vitamin D stimulates "innate immunity" by activating peptides in
the body that attack bacteria, fungi and viruses.
More...from The Independent at:
http://news.independent.co.uk/uk/health_medical/article2447662.ece


7. Joe Henderson's Running Commentary - This Old Man:
(Rerun from March/April 2005 Marathon & Beyond. This is the last of my
40th-anniversary columns; others were "New Year's
Revolutions" in RC 657 and "My Lucky Day" in RC 667.)
My most memorable moment from the Athens Olympics was Deena Kastor's finish in
the marathon. She melted into tears (and we viewers
along with her) on learning that she would medal, then quickly composed herself
to give the best post-race interview of those Games.
Her comments on NBC-TV were uncommonly gracious and articulate. Kastor's words
echoed those of Joan Benoit 20 years earlier. Joan
had given credit to the pioneers of women's marathoning who opened up the
opportunity for her.
Deena said, "I might look like I was alone out there, but I wasn't. Many people
made this race possible." Then she thanked some of
them by name -- her coach Joe Vigil, her husband Andrew.
We're never alone in marathons, and I'm not talking about the hundreds or
thousands of strangers who surround us on race day. We
aren't alone, either, on solo training runs. Everyone who informed, inspired,
coached and cheered us is there beside and inside us
all the way.
As a young marathoner I appeared to be alone most of the time. That was the
nature of the sport when road runners were few and
widely scattered.
But my long-distance running was never lonely. Even then I ran with a large
support team.
So do you. Think now about who makes up your team, then name its captain -- the
one person who had the most to do with turning you
into a marathoner. Mine is Johnny Kelley.
In 1966 I was a recent college graduate but already feeling old as a runner.
Most of my teammates had retired. My last PR in the
mile was two years old and looked permanent.
The sport already had taken me further than I'd ever expected to go. I'd run
track meets from New York to California, from Minnesota
to Texas. I'd run twice in NCAA cross-country meets.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2106


8. Overuse injury is preventable:
As runners shake off the winter cobwebs and hit the roads with the first spring
thaw, the gusto too often gives way to grievance as
overuse injuries abound.
Although anatomical abnormalities like high arches and leg length discrepancies,
as well as biomechanical factors such as magnitude
and rate of pronation, determine overuse injury susceptibility in runners, in a
general sense, all overuse injuries are training
errors on some level.
Muscles, joints and bones need time to adapt to the repeated impact stresses
placed on them. If the impact stress is great enough,
and the time allowed for repair and remodeling is not long enough, an overuse
injury results. These include Achilles tendinitis,
stress fractures, plantar fasciitis and medial tibial stress (shin splints).
What can be done to minimize the occurrence of these injuries? This is best
achieved with a balance between deferring to your
physiological limitations and gradually attempting to change them.
The body's relationship with stress is love/hate. Runners should train below the
level at which stresses cause injury, but not so
low as to affect no improvement upon or even weaken joint, muscle and bone
structures -- an obvious example would be prolonged bed
rest. Stresses ultimately raise the threshold for injury as these structures
strengthen.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=13869&sidebar=13


9. Staying Healthy - Riding The Edge During a Build Phase:
The last few weeks have been an exercise in restraint for me. Depending on how I
feel when I wake up in the morning it is either on
– meaning it’s go time for the training plan or it’s off – which means a casual
morning with the paper is in order. February and
March always seem to be the time of year when an overly ambitious training plan
can result in two weeks of antibiotics to kill some
nasty bug. Given the number of people I have been in contact with over the past
month with pneumonia, flu or some nasty cold, I know
that I am right on the edge of getting sick nearly all of the time.
There are a few things you can do that will help you ride on the right side of
that edge. Usually, we know what the last workout
that put you over was or whose hand we shook that we shouldn’t have. The
following recovery and health maintenance tips might help
avoid your next flu or at least cut the recovery time you may need to get over
it.
REST
Obvious! I think in the winter and during flu time it is important to get enough
sleep. Given that the winter is often viewed as the
time of year to build volume, many of us are pushing our limits. I know that
each winter I am setting new benchmarks for total
volume completed.
Part one of resting enough is to make sure you get enough sleep to recover from
efforts. If you are not able to take a nap, make
sure you are tucked in bed at a reasonable hour with a book and not parked in
front of the television at midnight watching another
rerun of Law and Order. You will be happy you made that decision in the morning.
Part two of rest is making sure you take easy weeks to recover. If you don’t
balance training weeks with rest weeks you will get run
down and will probably catch a nasty bug. Be preemptive – rest before you get
sick, not when you get sick.
More...from TriFuel at:
http://www.trifuel.com/training/health-nutrition/staying-healthy-riding-the-edge\
-during-a-build-phase


10. Get Healthy Calves and Shins:
The lower leg may be a simple muscle-and-bone structure, but it does more than
just connect your knee to your feet. The calf helps
propel us forward, while the shin serves as a pillar of support and stability,
Your calves and shins may not have the complex construction or delicate
reputation of your knees and feet. But that doesn't mean
they're indestructible. In a recent survey of 14,000 injured runners, sports
podiatrist Stephen M. Pribut found that calf pulls were
the second most common complaint, with shinsplints coming in fourth. These
injuries outranked Achilles tendinitis, heel pain, even
lower-back pain. Why are they so common? Anyone who runs on hard surfaces,
trains in worn-out shoes, rapidly jacks up mileage, or
neglects stretching and strengthening the lower leg is at risk, says Pribut, who
treats runners in Washington, D.C.
To keep your lower legs healthy, it helps to understand how they work. Your
calves lift the heel about 1,500 times per mile, and
your shins support the arch, raise the toes, and absorb impact. Because the
propulsive motion of running works the rear of the leg
more so than the front, muscle imbalances are common among runners. You've
probably heard this about your hamstrings and quadriceps,
and the same is true with your calves and shins. As a result, runners typically
have overworked, tight calf muscles and weak shin
muscles. This can lead to four specific lower-leg injuries--calf pulls,
shinsplints, stress fractures, and compartment syndrome.
A calf pull (also called a strain or tear) occurs when one of the calf muscles
(gastrocnemius or soleus) is stretched beyond its
limits and separates from the Achilles tendon. When it occurs, you may hear or
feel a pop in your calf muscle. Not warming up
enough, doing too much hill work, stretching excessively, and suddenly
increasing your mileage can lead to calf strains. Recovery
depends on the severity: minor microtears may heal in two weeks. A complete
tearing could take up to four months.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-241-285--11637-0,00.html?cm_mmc=ex\
tra-_-2007_04_17-_-injury%20prevention_-Calves%20and
%20Shins


11. Why try Cyclocross?
Train right with tips and tricks and of the trade from Chris Carmichael and
Carmichael Training Systems.
Sven Nijs, Bart Wellens, Erwin Vervecken... These names mean very little to
anyone outside the world of cyclocross, but to those who
know them, they conjure images of the gods of the barriers floating with grace
through muddy run-ups... dismounting with precision
into a full-on sprint over the obstacles in front of them in a lung-searing, leg
burning hour of pain. Sound like fun? You bet it
is!
So this begs the question, why should you try cyclocross? You're perfectly
content sitting there on your trainer in your heated
house, why would you want to go outside and play in the mud? Here are a few
reasons:
• improved handling skills in all conditions
• a high-intensity workout in a short amount of time
• a change of workout routine
• it's a weight-bearing exercise
• it's a great opportunity for outdoor socializing in the middle of winter
As a staunch track racer, I spent more than half of my life on the banked
corners of a velodrome until about ten years ago, when I
started cyclocross. My track racing results were improving, which put me in the
higher categories, and I needed to find a way to
continue to improve my fitness over the winter to be competitive with my pro
counterparts come spring.
Cyclocross, in which racers ride, run with, and carry modified road bikes over a
combination of road, gravel, and grass, combines
the speed of road racing with the technical difficulties of mountain biking and
the intensity of track racing. It was the perfect
solution to my winter training dilemma.
More...from Outside Online at:
http://outside.away.com/outside/bodywork/carmichael-training-systems-7.html


12. Swayed by Bollywood rhythms
Inspired by Hindi dance, classes shimmy, shake and free that inner drama queen.
Looking sultry while you sweat? It's good fun.
TO anyone who has ever seen a Bollywood film, the moves are instantly
recognizable: the nifty shoulder swivel, the delicate flourish
of a hand, the undulating hips and swaying torso. Now those very moves — a
staple of popular Hindi films — are also the path to
fitness.
Already popular in the United Kingdom, on the East Coast and in Northern
California, Bollywood workouts are fast gaining traction in
Southern California, with classes in West Hollywood, Marina del Rey, and
Glendale, as well as cities with sizable south Asian
communities such as Irvine and Artesia.
"In this society, women are not really comfortable bringing out their inner
drama queen," said Hemalayaa Behl, an Ojai-based yoga
and fitness instructor who recently released "The Bollywood Dance Workout" on
DVD. "But in Bollywood, it's encouraged. With these
workouts, we're saying: 'Let her play, let her shimmy, let her loose.' "
Bollywood dance is inherently sensual — almost primal. Achinta McDaniel, who
teaches Bollywood Bhangra Beats at Swerve Studio in
West Hollywood and Bollywood Body Heat at Your Neighborhood Studio in Culver
City, said she even encourages her students to adopt
the sultry facial expressions that go with this kind of dance.
The expressions help make a stronger connection between the exuberance of the
music and the sexy, swirling movements, she says.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-bollywood16apr16,1,3465716.\
story?coll=la-health-fitness-news


13. Runners must be choosy when picking casual shoes:
Like many, if not all, runners, I am fanatical about the shoes I wear for
running. After experimenting with many different brands
and styles, I have settled on the one shoe that works for me.
It gets tough, because many shoe companies change styles each year in order to
keep up with new technology. I am still bitter that
Nike changed its Pegasus shoe, which I wore for years and years.
Unfortunately for our feet, most of us are not as picky when it comes to the
shoes we wear when we are not running.
After having Achilles' surgery almost 10 years ago, and being prone to plantar
fasciitis, I have to be very careful about the casual
shoes I choose. Although I love to walk the aisles of MJM Designer Shoes, and I
dream of wearing the latest fashions of cheetah
flats and platform heels, I realize that keeping up with fashion would put a
kink in my running.
Runners set themselves up for injuries by wearing casual and dress shoes that
have little to no support. Just like running shoes,
casual shoes should have a supportive heel, as well as support in the arch. The
forefoot should not fit tightly or feel restricted.
And, like running shoes, casual shoes should be replaced when they start to wear
out.
More...from the News Journal at:
http://www.delawareonline.com/apps/pbcs.dll/article?AID=/20070418/SPORTS1101/704\
180378/1126/SPORTS11


14. Spending Money on Chondroitin Might Be a Bad Idea- Study:
A new study suggests that the use of chondroitin supplements in treating
osteoarthritic pains is as ineffective as the placebo.
According to the statistical data provided by the authors of the research,
frequent knee pain affects about 25% of adults, at least
half of whom have osteoarthritis. Persons with knee and other joint pain often
take over-the-counter nutritional supplements
available in grocery stores, in drug stores, or online for treatment of their
joint pain. The most popular supplement is a pill
containing a combination of glucosamine and chondroitin. The demand for the
chondroitin component of this pill alone constitutes a
$1 billion-per-year market in the United States.
Glucosamine is an amino acid sugar produced by the body and present in
cartilage. There are no serious side effects with
glucosamine. It is extracted from shells of shellfish so if a patient is
allergic to shellfish he/she should avoid it. If a patient
is diabetic, since glucosamine is an amino acid sugar, it can impact on the
blood sugar level.
Chondroitin is a carbohydrate compound and is present in cartilage. It gives the
cartilage elasticity. Articular surface of joints
are protected by cartilage (articular cartilage) and this cartilage is a tough
smooth gristle that reduces friction and protects the
underlying bone from wear. Damage and wear of the cartilage is seen on an x-ray
as loss of joint space. Cartilage contains both
glucosamine and chondroitin.
Due to the popularity of the glucosamine-chondroitin supplement and the lack of
reliable information about its usefulness in
treating osteoarthritis, the National Institutes of Health had previously funded
a study to test the effects of chondroitin and
glucosamine on osteoarthritis of the knee. This multicenter, placebo-controlled,
double-blind, six month long trial found that
glucosamine plus chondroitin had no statistically significant effect on symptoms
of osteoarthritis. The results indicated that
glucosamine and chondroitin do not effectively relieve osteoarthritic pain.
Although the study found no overall effect for the
supplements, a secondary analysis of a subgroup of patients suggested that the
supplements taken together helped people with more
severe pain.
More...from Playfuls.com at:
http://www.playfuls.com/news_006644_Spending_Money_on_Chondroitin_Might_Be_a_Bad\
_Idea_Study.html


15. The recipe for marathon success:
When you're training for a marathon it's crucial to keep fuelling up with the
right kinds of food and drink.
You'll perform better if your diet includes the right type of food in the right
amounts and at the right time.
We asked Karen Reid, a nutritionist at the English Institute of Sport, for some
top food tips as the countdown to race day gets
underway.
THREE DAYS TO GO
In the final few days before the race you should be building up reserves of
muscle carbohydrates, known as glycogen. This is the
most important fuel for endurance athletes.
Typically, an athlete will need 10gms of carbohydrate per kilogram of body mass
to ensure good glycogen stores. For example, a
runner weighing 70kg needs 700gms of carbs.
It may be difficult to get all of this from potatoes, bread, pasta and cereals.
More compact sources of carbohydrate - which you can get from sugary foods such
as jelly sweets, jaffa cakes and soft drinks - are a
useful addition at this time.
More...from the BBC at:
http://news.bbc.co.uk/sport2/hi/athletics/4325577.stm


16. This Week in Running:
10 Years Ago- Antonio Pinto (POR) got a narrow victory over Stefano Baldini
(ITA) at the Flora London
(ENG) Marathon, 2:07:55 to 2:07:57. Josiah Thugwane (RSA) was
3rd in 2:08:06 as nine
broke 2:10. Joyce Chepchumba (KEN) took the women's race by an
even smaller margin over
Liz McColgan (SCO), 2:26:51 to 2:26:52 with Lidia Simon (ROM) 3rd
in 2:27:11. Ten
women broke 2:30.
20 Years Ago- Zoya Ivanova (KAZ) won the IAAF World Cup (KOR) Marathon in
2:30:39 with Maria Rebelo
(FRA) taking the silver medal in 2:31:27 and Katrin Dörre (GER)
the bronze in 2:31:30.
Ahmed Salah (DJI) won the next day's men's race in 2:10:55 with
Taisuke Kodama (JPN)
for the silver medal in 2:11:23 and Salvatore Bettiol (ITA) in
2:11:28 for the bronze.
30 Years Ago- Karel Lismont (BEL) won the Biwa-ko (JPN) Marathon by more than
three minutes, clocking
2:14:08 to runner-up Iitsuo Akieda's (JPN) 2:17:56. Kunimitsu
Ito (JPN) and Tomio Someya
(JPN) rounded out the sub-2:20's with 2:18:57 and 2:19:32
respectively.
40 Years Ago- Bernard Maroquin (FRA) won an hour run held in Saint Maur FRA
with a distance of 19.667 km.
Rene Combes (FRA) was 2nd with 19.403 km and Christian Westman
(USA) was 3rd with 19.190 km.
50 Years Ago- Gerhard Mitschke (GER) won an hour run held in Dresden GER with a
distance of 19.334 km.
Gerhard Hönicke (GER) was a very close 2nd with 19.333 km.
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.


17. Eating and Exercise: How to Find the Right Mix:
Figuring out what to eat and drink before, during and after exercise can give
your brain a real workout.
Do you reach for carbohydrates or protein? Should you sip a sports drink or
stick with water? And what about those energy bars? Can
they really rev up your workout?
"There are a number of exercise myths out there right now," says Leslie Bonci,
director of sports medicine nutrition for the
University of Pittsburgh.
Take the widely held notion that it's best to exercise on an empty stomach. "A
lot of people think, 'The food will make me sick or
slow me down when I work out,' " says registered dietitian Nancy Clark, author
of "Nancy Clark's Sports Nutrition Guidebook" (Human
Kinetics, 2003). "But just as you put gas in your car before you take a ride,
it's good to put food in your body to have stamina and
endurance."
Exercising when you're hungry also isn't likely to boost fat burning -- another
widespread misconception. "When you're hungry, it
means that your blood glucose [sugar] levels are starting to get low," notes
Jeffrey Potteiger, chairman of exercise science at
Miami University of Ohio.
If you try to be active when you're running on empty, you'll undercut your
workout. Besides, doing this can also cause fatigue and
worse effects, including dizziness and even fainting. Since you can't exercise
as hard when your stomach is crying out for food, you
also burn fewer calories. And because your body must marshal resources to keep
you fueled, "you may even wind up burning a little
muscle, too," Bonci notes, further undermining your efforts.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/content/article/2007/04/14/AR2007041400174.\
html


18. Chocolate takes another healthy turn:
Chocolate – that traditional antidote for broken hearts – now has another
good-health use.
Foods rich in cocoa appear to reduce blood pressure, according to researchers at
the University Hospital of Cologne, in Germany.
Testing the hypothesis that plant compounds known as polyphenols found in cocoa
and tea have a beneficial effect on blood pressure,
researchers analyzed studies on cocoa.
Their analysis dug into five studies on both tea and cocoa published between
1966 and 2006.
The report, which appears in the April issue of the Archives of Internal
Medicine, found that chocolate lowered systolic blood
pressure by about 4.7 points on average and diastolic pressure by about 2.8
points.
In short, a healthful daily dose of chocolate could reduce blood pressure of
140/80 to about 135/77.
More...from the Toronto Star at:
http://www.thestar.com/Health/article/205165


19. Heart risks at the finish line:
Signs of possible cardiac damage have been found in some marathoners. More
screening may be wise, a researcher says.
In the marathon's early days, runners who churned through its 26.2-mile course
were thought to be putting their lives on the line.
"People used to watch these races to see if anything bad would happen," said Dr.
Paul Thompson, director of cardiology at Hartford
Hospital in Connecticut.
"There's always been this concern that this amount of exercise could be
dangerous."
As runners start the 111th Boston marathon this morning, these suspicions have
gotten a second wind.
In 2006, a year with more fatalities than usual in U.S. marathons, two men died
during the Los Angeles Marathon, and at least four
more died in other big-city marathons.
These deaths have been coupled with recent studies of runners that have revealed
signs of possible heart damage immediately
following a marathon.
In a study published in November in the journal Circulation, researchers
reported elevated levels of a protein called troponin in a
group of runners 20 minutes after finishing the Boston Marathon. When heart
muscle cells die or are damaged, their membranes leak,
and troponin is one of the things that spills out. Emergency-room doctors check
troponin levels in the blood as one way of
diagnosing heart attacks.
Forty percent of the runners had levels high enough to suggest heart damage.
Runners who had trained 35 miles or fewer each week
produced more troponin than those who ran more than 45 miles a week.
Stanford University School of Medicine researchers also found high troponin
levels in a quarter of the 48 runners they tested after
the Silicon Valley Marathon in October. "If I saw them in the emergency
department, I would tell them they had a heart attack," says
Dr. Suzanne Miller, a resident in emergency medicine.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-marathon16apr16,1,4114074.story?col\
l=la-headlines-health


20. Digest Briefs:
* Ask the Sports Doc: Arthritis
By Manish Patel
A message from Dr. Patel: I have had numerous patients ask me if glucosamine (G)
and chondroitin sulfate (CS) are beneficial in
delaying the onset of arthritis or even reversing it. Below is some general
information on the supplements.
The severity of arthritis is directly related to the loss of cartilage content
in any joint. The more cartilage loss you have, the
higher the chances of developing osteoarthritis.
Glucosamine and chondroitin sulfate are two raw components that are found
naturally in the body and help give cartilage its backbone
structure. Both G and CS are extracted from animal tissue and are sold as
dietary supplements.
Past studies have shown that some people with mild to moderate arthritis who
have taken G and CS have the same relief as those that
are taking anti-inflammatories. Some research also indicates that taking these
supplements may also slow the cartilage damage from
osteoarthritis. There is a clinical study underway by the National Institute of
Health to help document the true clinical
effectiveness of the supplements.
There are numerous companies that sell both of the supplements. Look for
supplements that are sold by reputable, large companies.
Look at the label for the contents, if you are unsure, talk to your doctor or
pharmacist. Also, make sure you talk to your doctor
about any side affects that may occur with other prescribed medicines.
Unfortunately, most insurance companies do not cover the cost
of the supplements. The amount used in studies of glucosamine was 1,500 mg per
day and in studies of chondroitin sulfate, 1,200 mg
per day was used.
You may want to try the supplements for at least six weeks before make a final
decision on its efficacy. If you don't get any relief
in several months, it is unlikely that the supplements will work long term.
The most common side effects are intestinal gas and loose bowel movements. More
studies need to been done to determine the efficacy
and the safety of the supplements. It is important to stop the supplements if
you have any unusual symptoms and also call your
doctor.
From the Suffolk News Herald at:
http://www.suffolknewsherald.com/articles/2007/04/18/sports/sports3.txt


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.

April 21, 2007:
Salt Lake City Marathon - Salt Lake City, UT

April 22, 2007:
21k de Montréal - Montréal, QC

Fiesta de Albuquerque Half Marathon - Albuquerque, NM

London Marathon - London, UK

Sacramento Zoo Zoom 5K / 10K - Sacramento, CA

Santa Cruz Half Maratón / 10K - Santa Cruz, CA


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.

Nike
http://clickserve.cc-dt.com/link/click?lid=41000000015009821

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

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

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

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:
** You can get the new 3rd Edition of The Stretching Handbook at the old
version price of only US$19.97. But only until the 1st of
May!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/specials.php#stretch_book
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...***