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
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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

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THIS WEEK:
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

Style that goes the distance. Nike running apparel and footwear. Shop
Nikestore.com!
Click Thru URL:
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Women, take a break from the gym and rediscover the joy of running outdoors.
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400,000+ Shoes in Stock Today at Road Runner Sports! $5 Shipping in our Entire
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Activa has just launched an Outfits section promoting Fun Fitness Styles and New
Spring Looks. Customers love the ease of adding an
entire outfit to the cart once. Activa has already seen increased average order
sizes from customers who shop this section!
Outfits from Activa -
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
From the beginning, the mission of the company has been to improve the lives of
individuals we work with through the application of
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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.
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Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

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

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have NO personal postings this week.


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Other Nutrition Truths for Endurance Athletes
2. Sportsmedicine: Hernia
Types, Treatment and Prevention.
3. Dr. Gabe Mirkin's Fitness and Health E-Zine
4. The Case for Combined Training
5. Running Times Newsletter
6. Get up! No stalling! Virtual life coach is calling
7. Joe Henderson's Running Commentary - Time of My Life
8. Aerobics
9. Scientist warns marathon runners: Water won't help you keep your cool
10. Peak Performance
11. The Shortcut You Shouldn't Take: Steroids and Growth Hormones
12. Running Across America:
13. Running and body fat - walking the tightrope of optimum performance
14. Staying on track
Novice marathon runners often find that their training is blighted by bouts of
illness. After two weeks off with flu, Patrick
Barkham finds out how to stay well as he pushes himself to the limit.
15. After the Marathon: A Guide to Quick Recovery
16. The Feedzone with Monique Ryan: More on prepping for long rides
17. No pregnant pause
18. UGA Researchers Find Caffeine Reduces Muscle Pain During Exercise
19. One Runner's View: Re-Learning How To Run
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Which of the following shoe brands do you use:
Asics
Avia
Brooks
Fila
Mizuno
New Balance
Nike
Puma
Reebok
Saucony?"

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:
"Did you run or watch the Boston Marathon?""
Answers Percent
1. Ran it 15%
2. Watched it in person 0%
3. Watched it on TV 62%
4. No interest in it 23%


FIVE STAR SITE OF THE WEEK: Claire Murray - Professional Triathlete.
In the Beginning...
Welcome to my revised website. Having been actively involved in the Triathlon
for over seven years, I wanted to share some of my
experiences and information I found useful on route to becoming a professional
Triathlete and Coach. I didn't have the normal route
into sport and started out as an over-weight, smoking, drinking rugby player
working in Hong Kong. I hope this site can inspire some
of you to take up the sport and realize that anyone can get involved and achieve
their own Everest.
I would like to say a big thank you to my sponsors - Bonaqua Mineral Water &
BonActive Fitness Drink, CLSA Asia Pacific Markets,
Asics, Continental, Polar Heart Rate Monitors, Rudy Project, Fuel Belt,
Powerbar, Nimble Wheels, TriGenix & Cheung Kee Bicycle Shop
for their support and I hope you will also support these great companies and
products.
I believe anyone can surpass their limits given the right amount of motivation,
support and hard work. I hope this site will give
you some encouragement to set some new goals and chase your dreams........
Visit Claire's website at:
http://www.claire-murray.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. Other Nutrition Truths for Endurance Athletes :
You are responsible for experimenting in training (before the actual event or
race) to discover and build a repertoire of acceptable
foods and drinks, and any other supplements, that you will use to meet your
fluid, energy, and electrolyte needs during
long-distance events and races. You must figure out the basics-what and how much
you need to eat and drink and when you need to eat
and drink it. Don't neglect to put your strategies to the test in various
weather conditions at your intended race pace or
intensity.
* The only way that drinking and eating on the move become automatic on the day
of the event or race is by practicing beforehand.
Aim to be consistent and stick with what you know. When your favorite or old
standby is no longer working, however, you must be
willing to try something new. If you're contemplating tackling ultralength
challenges, you first need to establish smart drinking
and refueling habits in long-distance events and races.
* Consider how your body processes foods during exercise. Blood flow to the
gastrointestinal tract falls as your pace or intensity
increases, making it harder to digest and absorb foods that you take in. In
addition, your ability to consume and absorb calories
when running (because of significant jostling of the stomach) is far less (by as
much as 50 percent) than when cycling. Rely on
simple carbohydrates during high-intensity efforts or when you need a rapid
energy boost. Choose electrolyte replacement drinks,
energy gels (take with water) and sport chews, glucose tablets, and if
tolerated, soda or juice. During longer efforts of moderate
intensity, add solid foods and high-calorie liquid drinks to boost your calorie
intake and your spirits.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070426_HK_Nutrition_Truths.html


2. Sportsmedicine: Hernia
Types, Treatment and Prevention.
Hernia is a general term referring to a condition which can appear in various
parts of the body. The most common hernias develop
somewhere in the abdomen. They are caused by a weakness in the abdominal wall
which allows a hole to develop. Adipose tissue, or
abdominal organs covered with peritoneum (a membranous lining covering the
abdominal cavity and internal organs), may protrude
through this opening. Hernias contain an orifice through which the organ or
tissue herniates, the hernial sac, and its contents.
Occurrence of hernia may produce localized pain, a visible or palpable lump, or
less obvious symptoms due to pressure on an organ
from the hernia. In more severe instances, organ dysfunction may result. Many
conditions can increase intra-abdominal pressure
leading to hernia, including various diseases, overstrain from lifting
activities or pregnancy. Alternately, the abdominal area may
have been weakened by age, injury or through previous surgical incision
Areas of the abdominal wall prone to herniation include the inguinal and femoral
canals, which permit passage of vessels downward to
the scrotum and the legs. The umbilical region or navel is another area of
natural weakness vulnerable to hernia. Congenital
susceptibility to hernia exists and the affliction is known to run in families.
Previous abdominal surgery can also leave areas of the abdominal wall weakened
and at risk for developing hernia. Excessive strain
is the cause of many abdominal hernias. In sports, weight lifters are at
particular risk. Complications of untreated hernia include
strangulation of an intestine, a condition causing severe pain and requiring
emergency surgical intervention
What is a hernia?
Hernias occur when the contents of a body cavity bulge outward from their normal
location. Such contents may include portions of
intestine or abdominal fatty tissue enclosed in a membranous lining. Many
structures of the body (including the brain) are
vulnerable to herniation though hernia most often refers to bulges in the lower
torso involving the abdominal wall. While hernias
are often relatively harmless, they all carry risk of complications,
particularly, should the blood supply to the contents of the
hernial sac be cut off - a so-called strangulated hernia.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070425_TSH_Hernia.html


3. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Gap Between Men's and Women's World Records Increasing
World record times for women in running, swimming and speed skating sprint
events improved so dramatically from 1952 to 1980 that
they came close to the times of men. However, after the early 1980s, the gap
between women's times and men's times widened, even
though the times of women continued to improve (Medicine and Science in Sports
and Exercise, March 2007).
The only reasonable explanation for this recent widening difference between
men's and women's world records is the increased testing
for the illegal use of steroids (artificial male
hormones) that started in the 1980s. Grown women are naturally weaker than
grown men. Boys and girls who receive equal training
are almost equal in athletic ability until puberty.
Then boys become larger, stronger, faster and much more athletic. The appearance
of male hormones at puberty makes the difference.
If female athletes are given male hormones, they immediately become able to take
longer and harder workouts, lift heavier weights,
and improve in all events that require strength or speed.
Male hormones help athletes recover faster so they can do more hard work and
therefore become much stronger. The only reason for
the widened gap between men's and women's world records in the last 20 years is
the increased testing of female athletes to see if
they are taking masculinizing hormones.
* Lifting Weights Make Bones Stronger
An interesting study from the University of British Columbia shows that lifting
weights strengthens the bones of women in their late
sixties.
The women were asked to use several weight machines three times a week for one
year. At the end of that year, the women gained a
tremendous amount of muscle strength, and they also had denser bones.
If a woman lives long enough, she will certainly develop osteoporosis which can
shorten her life. This study shows that it is never
too late to strengthen bones. If she already has osteoporosis, she can
strengthen her bones with drugs like Fosamax, estrogen and
calcitonin, and she can start an weight-lifting exercise program. Join a gym
that has weight-training machines and pick six to ten
of the machines. Do a set of eight movements in a row on the first machine, rest
a few seconds and then do two more sets of eight.
Do this on each of the machines. Repeat this routine two or three times a week.
It's never too late to start.
EC Rhodes, AD Martin, JE Taunton, M Donnelly, J Warren, J Elliot. Effects of one
year of resistance training on the relation between
muscular strength and bone density in elderly women. British Journal of Sports
Medicine, 2000, Vol 34, Iss 1, pp 18-22.
* Dear Dr. Mirkin: Is there an easy way to increase the intensity of my
workouts?
A: A study from the University of Plymouth in England show that loud music helps
you to exercise more intensely (Ergonomics,
December 2006). Thirty volunteers performed five 10-minute exercise sessions on
a treadmill with music at four settings: fast and
loud, fast and quiet, slow and loud, or slow and quiet. One session was
performed with no music. The participants exercised harder
with music than without, and they pushed much harder when they heard fast, loud
music.
Before you use fast music or any other technique to increase the pace of your
workouts, check with your doctor. Hard exercise can
cause irregular heartbeats in people with blocked arteries. If your doctor is
concerned, he will order a nucleotide stress test. If
that is normal, it is probably safe for you to exercise to loud, fast music and
benefit from you increased intensity.
* Dear Dr. Mirkin: Should I avoid nuts because of their high fat content?
A: A review of the world's literature from the University of South Australia
shows that both tree nuts and ground-nuts (such as
peanuts) are healthful (Current Opinion in Lipidology, February 2007). Nuts are
very rich in fat that can be classified into good
and bad types. The "bad fats" include saturated fats and partially hydrogenated
fats, and nuts are very low in both of these types.
Good fats include the monounsaturated fats that are healthful because they form
a type of LDL cholesterol that is resistant to
oxidation (LDL cholesterol must first be oxidized before it can damage
arteries). Nuts are a rich source of monounsaturated fat.
Another good fat is omega-3 that helps to reduce inflammation, a major cause of
heart attacks, and nuts contain some omega-3s.
Even though they are a rich source of calories, nuts have not been shown to
increase risk for obesity in multiple epidemiological
studies. They do not cause a high rise in blood sugar and have never been
associated with increased risk for diabetes. They contain
arginine and polyphenols that have been shown to help protect arteries from
damage. More on nuts at
http://www.drmirkin.com/nutrition/N199.html
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com/


4. The Case for Combined Training:
By Mr. Chad L. Hanson, M.S.S. Candidate
United States Sports Academy
The best way to achieve fitness goals is often uncertain to the American public.
The overwhelming amount of fitness tips from the
media doesn't help answer questions of "how" and "why" when it comes to fitness,
health, and wellness. Questions remain. How should
athletes achieve their sports fitness goals? How should health and wellness
seeking individuals train for lifelong fitness? Are
aerobic exercises such as jogging, biking, and swimming best for overall
fitness? Is resistance exercise such as weight training
better for athletes in power sports or for the aging adult who experiences the
yearly atrophying of muscles?
In the past 50 years, aerobic exercise has been shown to benefit the
cardiovascular system and especially the processes in the body
that are affected by aging. More recently, anaerobic training has become an
exercise for more than bodybuilders and football
players. From adolescents to senior citizens, many have taken up anaerobic
exercise and reaped its physiological benefits. However,
it is unclear if one exercise type brings more beneficial effects than the
other. Is it possible that mixing both aerobic and
anaerobic exercise can bring about all the benefits that each produces alone?
For exercise to be aerobic, it must use oxygen to create ATP for energy. Aerobic
training can come in the form of running, biking,
swimming, rollerblading, high intensity walking, and even interval training with
short rest periods. Aerobic training targets the
cardiovascular system and muscular adaptations. Another benefit of aerobic
training is from cardiovascular adaptations. Furthermore,
the physiological benefits of aerobic training can improve wellness in adults
who just want to live a healthier life. Probably the
number one benefit that Americans who exercise are looking for is a reduction in
body fat.
Aerobic exercise is beneficial for all populations. Almost every sport requires
its athletes to have some aerobic endurance. Even
sports such as football and wrestling cause an athlete to use aerobic
mechanisms.
More...from the Sport Supplement at:
http://www.thesportjournal.org/sport-supplement/vol15no2/09_Hanson.asp


5. Running Times Newsletter:
* The Marathon: A Major Challenge
Running a marathon is a major challenge, usually the biggest one a runner
undertakes in his or her career, but there's a difference
if you're running your first or your fifteenth 26-miler.
That's the feeling of Terrence Mahon, coach of the Running USA Team California
group. In his stable of athletes are two of America's
best distance runners, Deena Kastor and Ryan Hall. Both were set to run spring
marathons, but that's where most of the similarity
ends. Kastor's debut at the Boston Marathon on April 16 was her 11th race over
the distance, while Hall will make his first attempt
at the marathon this Sunday, in London.
"The biggest thing is not overdoing the training, especially the first time,"
says Mahon. "For many first timers the marathon is
seen as such a monumental event they tend to do that. They'll go out and run a
marathon in four hours for practice and not be able
to recover, and then they'll be shot for the race itself.
"The difference isn't so much the training, but the recovery," for a novice
versus an experienced marathoner, Mahon continues.
"There's a callusing effect you get from going through several cycles of
marathon training. Deena and Ryan might do similar
training, but it takes less out of her at this point in her career. If you have
to make a choice, it's better to go into your first
marathon a little bit undertrained rather than tired or injured."
Whether you're an experienced marathoner or a novice, Mahon advises looking
ahead to your next race in planning your training for
the current one. "You need to know where you are going to go from here," he
says. "Your body needs a new training stimulus to
improve, so you need to think about what are you going to do the next time out,
and plan ahead for your next one."
The mental benefits of having several marathons under your feet is also
important. "You gain the ability to know what your legs are
going to feel like at 20 miles," Mahon says. "It's going to hurt, and hurt a lot
if you haven't been restrained early on." That
brings up another benefit of experience, knowing that the early miles of a
marathon should feel ridiculously easy. "Can you honestly
tell yourself that you will have the same splits for 20, 22 miles as you're
running at 5 or 10?" Mahon asks. "If not, you'd better
back off. The biggest thing you learn after a couple marathons is patience."
Finally, an experienced marathoner knows that the race is like open water
sailing, with lots of waves and swells to negotiate. "You
will have bad mile splits but unlike a shorter race it doesn't mean the next one
will be the same," says Mahon. "And it will change
from marathon to marathon where you feel good and bad, and how long those
patches are. You'll be riding out a lot of emotional
storms from seeing what's on your watch. You just have to learn to weather the
storm."
* Training and Racing Shoes - - What should you look for?
Training for and running in a marathon is no small investment in time, effort,
or money. The first two are obvious, and for the
third you'll need to consider the entry fee, typically approaching three figures
for the larger events, the cost of travel and food
and lodging at the race, as well as equipment you'll need to successfully
accomplish your goal.
While it's been said that running is the simplest of sports, requiring only
shoes, shirt and shorts, that doesn't mean you can get
by for nothing. It's possible to do all your training and racing in cotton
shorts and a T-shirt, but that doesn't mean you should.
Advances in clothing technology have come so far in recent years that
lightweight clothes that wick away moisture and provide
chafing-free, sun-shielding comfort are a relative bargain. Similarly, outerwear
for cold or wet conditions makes grey cotton sweats
and a nylon windbreaker seem prehistoric. The breathability of such garments has
improved to the extent that you'll be dry even on
the inside as your sweat evaporates through microscopic pores.
But the foundation of any running program is shoes, and this is one area you
should definitely not scrimp. Just as putting cheap
tires on your car is foolish, a cheap, off-brand pair of shoes won't fit as well
or last as long as a pair from an experienced
company like ASICS, with a long history of producing the best footwear for
competitive athletes. Worse, a cheap or worn-out pair of
shoes can lead to injury, preventing you from even getting to the starting line
in the first place.
If you're embarking on a serious marathon training program it may be advisable
to get a new pair of training shoes. Even better, if
you find a style that works for you, buy two pair, and alternate every day.
Giving your shoes a day off gives the midsole cushioning
time to rebound from a workout's pounding, and allows sweaty moisture, the
biggest enemy of shoe life, time to evaporate.
Most runners fall into two categories: those with rigid feet, who need
cushioning in their shoes, or those whose feet are more
flexible, and need some degree of support and motion control. Your local running
store is the best source of advice for what model
best suits your needs, but two good starting points are the ASICS GT-2120 and
Gel Nimbus 9 training flats.
The 2120 is the most popular running shoe in America, and with good reason. Its
mix of cushioning and stability provides a
supportive yet easy ride that suits the majority of runners out there on the
roads.
Those seeking more cushioning will probably opt for the Nimbus. As its
cloud-inspired name implies, this shoe gives a softer ride
than the 2120, with a few more technical features as well. Both shoes feature
the top technological advances from ASICS: Solyte
midsole material, a Space TrussticR arch support system and the Impact Guidance
SystemR that knits the various elements together for
a smooth transition from heel landing to toe-off.
For the majority of runners, it's best to use the same model shoes you trained
in to run your marathon. Just make sure your shoes
haven't lost their cushioning over the course of a big marathon mileage buildup.
You may want to get a new pair three to four weeks
before your race, which will give them time to break in without breaking down.
There are lighter shoes available, but the reduction in weight comes with a
commensurate loss of support and cushioning that most
runners shouldn't give up. If you're a serious, experienced marathoner looking
to shave some seconds or minutes off your time, you
might consider something slightly lighter. A good "halfway" shoe is the Gel DS
Trainer 12. This shoe is an ounce or two lighter than
most training flats, yet retains most of their cushioning and support. It's
probably the most popular shoe as a marathon racer for
many runners.
Those who are really serious, hoping for big PRs or age group placings, are
probably quick and biomechanically efficient enough to
wear true racing flats. ASICS's newest offering in the marathon range is the
Gel-Ohana Racer. While only a few fractions of an ounce
lighter than the DS Trainer, it has a snugger fit and more responsive sole
design.
So, pick your goal marathon, pencil in your training on the calendar, then head
down to your local running store and stock up on the
gear you'll need to make this your best marathon ever.
From Running Times Magazine at: http://www.runningtimes.com


6. Get up! No stalling! Virtual life coach is calling:
Better study habits, weight loss and the iron discipline to train for the
marathon could be yours for the price of a few messages
over your cell phone.
A German research institute is working on a virtual life coach which sends
messages to your cell phone to help you achieve your
goals at a fraction of the cost of the real thing.
The "eCoach," which is under development by the Fraunhofer Institute for
Communications Systems in Munich, can be designed to wake
you with a happy song and an inspirational message.
"What a wonderful morning! It's time to put on your running shoes and go for a
jog around the park," is a typical message example on
the Fraunhofer Web site.
Fraunhofer Institute spokeswoman Susanne Baumer said on Wednesday that the
"eCoach" can be tailored to meet the goals of individuals
or the needs of organizations.
"For example, if I am a university and I want to help my final years (students)
to study for their exams, then the messages could be
something like...'60 percent of your fellow students have already read chapter
74. You have not."'
She said the system will be programmed to react to the user's progress. If they
fall behind on their goals, more motivation will be
sent.
This means that the system relies on the honesty of the user about their
progress but Baumer says that's not a worry.
More...from the Scientific American at:
http://www.sciam.com/article.cfm?alias=get-up-no-stalling-virtua


7. Joe Henderson's Running Commentary - Time of My Life:
My time as a running writer began in spring 1967, at Track & Field News. While
moving from Iowa to California and settling in there,
I quit training for the Boston Marathon. Three days before the race I told new
boss Dick Drake about being entered but not going
because I'd earned no vacation time for this midweek trip.
"Not going!" he said. "You have to go. You can't miss a chance like this. Take
two days off, then come back and work the weekend."
I erased most of my savings account for my first coast-to-coast plane ticket.
Two friends from Iowa, first-time marathoner Tom
Murphy and Boston vet John Clarke who'd come east to watch this race, let me
crowd into their hotel room.
A short night's sleep, a light breakfast, and soon we boarded a bus for the
start in Hopkinton. So much had happened so quickly that
I didn't leave time to worry about never having gone this far before and not
having trained long enough lately.
My aims were modest: to average the eight-minute miles needed to sneak in under
3:30. This had been the pace of my longest run of 20
miles. I hoped somehow to squeeze out another half-dozen miles at that same
pace.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2107


8. Aerobics:
All runners announce their entry into the sport with the most basic of athletic
actions: A step. A simple foot plant that leads to
millions more; some faster, some slower; at home and around the world; in sun,
blizzard and driving rain; on pavement, dirt, mud,
gravel, sand, grass and oval all-weather tracks with eight lanes that measure
exactly 400 meters around. A splendid step, a quiet
step, a lonely step; born of some inner dialogue, some longing to be different,
to be -- not the best -- but at least better.
The step takes less than a second. Doubts are silenced in that whisper of time.
Lives are changed.
Almost every runner, even now, can trace their first step to 1967, when a Dallas
physician named Dr. Kenneth H. Cooper published
Aerobics. And so can I. Aerobics was running's version of Mao's red book, a
revolutionary tome that spawned a movement and made us
all see the world in a different way. It was as if the sun came up navy blue
instead of orange one morning, then stayed that way
evermore.
Aerobics has become synonymous with nylon/Lycra and synchronized group exercise
set to pulsating synthesized music. There are
substrata of aerobics like high impact and low impact and body pump and even
spinning, which is basically aerobics on a stationary
bike.
Back in 1967, aerobics (the term refers to oxygen consumption) meant just one
thing: running. Dr. Cooper believed that a workout
stressing the heart and lungs was a means of staying fit, a way to prevent
keeling over at 40 from a massive clogging of the
arteries. Thus, with one simple premise and a bestselling book, running ceased
to be the sole domain of Olympians, fitness zealots
and men like Mercury astronaut John Glenn, who was considered eccentric for
running three miles each day.
More...from Active.com at:
http://active.com/story.cfm?story_id=13941


9. Scientist warns marathon runners: Water won't help you keep your cool:
Runners in today's London Marathon may be tempted to down several litres of
water to keep their cool and achieve their best time,
but large fluid intake does not achieve either, according to a sports scientist
from the University of Exeter.
With today's temperatures expected to reach 19 degrees, the average runner will
potentially lose almost a litre of sweat every hour
and reach a body temperature of over 39 degrees, two degrees above normal. The
sporting community has long assumed that drinking
large amounts of water helps to keep the body's temperature down, which improves
performance. A recent study led by Dr Chris Byrne
of the University of Exeter shows that the level of fluid intake has absolutely
no effect on body temperature or performance.
Dr Chris Byrne, sport scientist from the University of Exeter said: 'We'll see
many of today's Marathon runners clutching bottles of
water. The conventional view among both scientists and the fitness media is that
fully replacing sweat losses by fluid intake during
exercise will reduce an athlete's body temperature and improve performance. Our
research, which for the first time measured internal
body temperature continuously during an actual race, revealed no evidence that
fluid intake makes runners cooler or improves
performance.'
Dr Byrne and his team monitored a group of male runners taking part in the
Singapore Army Half-Marathon, a 21km race that took place
in temperatures between 26 and 29 degrees Celsius and 75-90% relative humidity.
The night before the race, the runners ingested
telemetric temperature sensors, which contain temperature-sensitive quartz
crystal oscillators that vibrate at a frequency relative
to its surrounding temperature and communicate the temperature by radio wave to
a recording device worn by the runner. For previous
studies, body temperatures have been taken after races, but this was the first
time that researchers have monitored body
temperatures continuously throughout a race.
More...from Eureka Alert at:
http://www.eurekalert.org/pub_releases/2007-04/uoe-swm042007.php


10. Peak Performance:
ONE of the common misconceptions in athletics is that top performers do the same
training day in, day out. Ask the layman how Paula
Radcliffe trains and he might suggest she goes for a hard 20-mile run every day.
How did Steve Backley become so good? Probably by
throwing a javelin a lot every day, the uninformed observer might say. As for
Colin Jackson, surely he just kept sprinting over
hurdles until he eventually got pretty good at it.
While nothing can beat training that is specific to the event you plan to
compete in, when it comes to preparing to reach a peak,
one of the worst things an athlete can do is to repeat the same schedule. A more
effective way to prepare, by far, is to carry out a
varied training schedule that sees a number of building bricks - of different
shapes and sizes - gradually added in order to
maximise improvements in all the necessary areas.
Take the 400m hurdles, for instance. In order to get the most out of your
potential in this event, you need to be able to hurdle,
you need speed, you need the rugged endurance to get you around the entire lap
without fading. Sometimes all these elements can be
combined in one session, but invariably it is better to focus on each one in
separate sessions.
Such sessions are best planned by an experienced coach and well prepared
athletes have an annual plan, which sees their schedule
develop over the 12-month period, together with more short-term or 'micro
plans', which involve carefully planned build-ups over a
6-12-week period.
It is well known that distance runners often prepare for events by building up
their mileage gradually week to week, then hitting a
key period when they will run maximum mileage for several weeks, before adding
some faster sessions in search of improved pace, and
finally a period of easing down before the race.
More... From Athletics Weekly at:
http://www.athletics-weekly.com/back-issues/2007/aw_basics_Mar_22_2007_2.htm


11. The Shortcut You Shouldn't Take: Steroids and Growth Hormones:
While the steroid crisis in professional sports blares from the media, the
impact of these doping role models is hitting close to
home. There is evidence that kids are using these chemical substances to get a
performance edge-even for Little League-and that
adults are using them just to shave some seconds off their treadmill time. What
do you need to know? Dr. Jeffrey I. Mechanick,
associate clinical professor at the Mt. Sinai School of Medicine in New York
City, outlines the different types of
performance-enhancing drugs that exist today and the impact of these drugs on
the body.
What are performance-enhancing drugs?
Performance-enhancing drugs are substances that are used to increase certain
physiologic functions. They affect things like muscle
strength, endurance, the ability to pump blood, the ability to breathe, liver
function and kidney function. These substances have an
impact on athletic performance and physical performance as they may help
somebody do better in competition.
More...from Science Daily at:
http://sciencedaily.healthology.com/fitness/article498.htm


12. Running Across America:
At mile 17 of the Houston Marathon, Steve Boone, 57, is miserable. He's
exhausted, overheated and dripping with sweat, but he
maintains a steady stride through the streets of Texas' largest city, determined
to cross the finish line of the 26.2-mile footrace.

Seeking a distraction, the founder of the 50 States Marathon Club turns to
another runner and says, "Look for George Bush Sr.; he
and Barbara live here." The Bushes have been known to watch as runners pass
through their neighborhood.
A sighting of the nation's 41st president would give Boone a psychological boost
and something to talk about for miles. He scans
friendly faces in the crowd, supporters holding out orange slices and chunks of
banana to energize the runners.
"We turned the corner, and he wasn't there," recalls Boone, recollecting details
of the January race.
Disappointed, the long-distance runner perseveres toward the finish line,
knowing that his wife Paula, 40, and dozens of other club
members are confronting their own physical and mental challenges along the
grueling course.
"We still have to run the best we can," says Boone, a computer software designer
from Humble, Texas (pop. 14,579). "We will never
quit."
More...from American Profile at:
http://www.americanprofile.com/article/21605.html


13. Running and body fat - walking the tightrope of optimum performance:
All runners know that excess body fat can hinder running performance. But,
according to Ron Maughan, the relationship between
running performance, dietary intake and fat levels is not quite as
straightforward as it seems
Although it's immediately apparent that there are substantial differences in
physical characteristics between sprinters and long
distance runners, elite runners at all distances come in a variety of shapes and
sizes, and there are perhaps too many exceptions to
make all but the broadest generalisations. Generally speaking though, sprinters
have powerfully developed musculature of the upper
body and of the legs, while distance runners have low body mass, with smaller
muscles and extremely low body fat levels.
The one outstanding anthropometric characteristic of successful competitors in
all running events is a low body fat content. The
textbooks tell us that the body fat stores account for about 15-18% of total
body weight in normal young men, and in young women the
figure is about 25-30%.
'Normal', of course, is changing, and those ranges should be qualified as being
normal for healthy people. Most of this fat is not
necessary for energy supply and is simply extra weight that has to be carried
throughout the race. This is not to say that people
carrying extra fat cannot complete a marathon - they just can't do it in a fast
time.
Our fat stores are important and the fat cells play many key roles. As well as
acting as a reserve of energy that can be called upon
at times of need, fat is important in the structure of tissues, in hormone
metabolism, and in providing a cushion that protects
other tissues.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/body-fat-and-running-performance


14. Staying on track:
Novice marathon runners often find that their training is blighted by bouts of
illness. After two weeks off with flu, Patrick
Barkham finds out how to stay well as he pushes himself to the limit.
'Tis the season to be marathon training. And falling ill. Like every other
unathletic jogger building up their puny bodies for the
rigours of a marathon, I was pretty chuffed when I trotted along the Thames and
around Hyde Park for a whole two hours. Then I got
sick.
After nearly two weeks out of action with flu, I returned to training. Building
up with some decent runs, I hauled my way along the
Norfolk coast for 18 miles into a punchy east wind. I was pretty pleased with
myself, in an utterly knackered sort of way, but my
smugness at being within touching distance of running a proper marathon soon
vanished. Within three days, I had fallen ill again.
Coughing appealingly down the phone line, I asked the experts whether exercise
could really make you sick.
"It's a fascinating paradox - the fitter you are, the worse you are at fighting
off illnesses," says Dr Ian Banks, president of the
Men's Health Forum. "When you exercise very hard you increase the amount of
steroids in your body. They are mainly steroid hormones
and steroids are a very potent decreaser of the immune responses."
The role of these hormones, such as cortisol and adrenaline, in what is called
post-exercise immune suppression is a well-documented
phenomenon. Top athletes such as Paula Radcliffe have often been laid low by
humble coughs, colds, flu and chest infections. Running
seems to bring on these upper-respiratory-tract infections. As Banks puts it:
"If you over-exercise, you create inflammation in the
body, in the joints and the tendons. The body is reacting naturally - it
produces its own steroids to reduce the amount of damage
from excessive exercise."
Dr Mike Loosemore, a sports physician at the Olympic Medical Institute, says
that research has discovered that a short window
immediately after strenuous exercise is a particularly crucial time. That is
when the body's weakened immune system makes it
vulnerable to viral infections. "There does appear to be a reduction in your
ability to resist infection for a couple of hours after
a heavy training session," he says.
More...from the Guardian at:
http://lifeandhealth.guardian.co.uk/health/story/0,,2058866,00.html?gusrc=rss&fe\
ed=1


15. After the Marathon: A Guide to Quick Recovery:
After you finish a marathon, you face a difficult decision: Should you have
cheesecake before, after or for dinner? Other than that,
most marathoners give little thought to what they should do the rest of the day.
While understandable, the urge to do as little as
possible, or whatever you feel like doing, isn't your best guide. Instead,
you'll return to full physical and mental strength
quickest with a few wise choices after your marathon. Let's look at what to do
immediately after, and then in the ensuing days, so
that you recover as quickly as possible.
Immediately After the Marathon
Be excited and enjoy your runner's high. Congratulate yourself and those around
you. Don't count your blisters. Grab some water. Hug
your sweetheart. If your stomach is okay, grab something easy to eat, such as a
banana. Wrap yourself in a Mylar blanket or anything
else you can find to keep your body temperature from dropping rapidly. (Don't
worry about how silly you look.) As soon as possible,
change into dry, warm clothes. Put on fresh socks and a different pair of
comfortable shoes with plenty of room to accommodate your
swollen feet.
More...from Uta Pippig at:
http://www.uta-pippig.com/site/85-0-news.html?nid=856


16. The Feedzone with Monique Ryan: More on prepping for long rides:
Dear Monique,
I have read your interesting and informative article posted on VeloNews.com on
28th march 2007 about Eating Right for Those Long
Rides.
I have one question relating to the amount of carbohydrate you should consume
per hour during your long ride if you have had a
pre-ride meal 3-4 hours, 2 hours, or 1 hour before the start of your ride. Do
you consume different amounts of carbohydrate per hour
during your ride depending on the size and timing of your pre-ride meal> For
example, would you consume more per hour of the ride if
you have only had a small pre-ride meal 1 hour before you ride? Do you increase
the amount of carbohydrate consumption per hour of
riding depending on the length of your ride (say a 4 hour ride versus a 6 hour
ride)?
What amounts of carbohydrate should you consume per hour of your long ride?
Regards,
KL
Dear KL,
Just to recap the March 28th posting, fueling properly before a long ride
ensures that you begin the ride with adequate muscle
glycogen and liver glycogen stores. Eating a large meal 3 to 4 hours before a
long ride can top off muscle glycogen stores and fill
liver glycogen. Consuming some easily digested carbohydrate in the hour or so
before training helps to maintain blood glucose levels
early into your long ride. So whether you plan on riding 2 hours, 4 hours, or 6
hours, pre-fueling is important as these rides all
rely on some amount of muscle glycogen for fuel.
Plenty of research has shown that consuming carbohydrate during training rides
lasting even only one hour and when racing can
enhance performance as this provides fuel when muscle and liver glycogen stores
run low. How much you consume each hour during a
long ride is really determined more than anything by your carbohydrate choices
and how these choices are tolerated and absorbed. Of
course more carbohydrate means more fuel, but this only works if your absorption
can keep up with your intake, and you also have to
address hydration needs as well.
Numerous studies have found that the amount of carbohydrate that could be burned
for fuel topped out at 1 gram per kilogram of body
weight, or 70 g of carbohydrate for a 150 lb. cyclist. In these studies, even if
greater amounts than 1 gram per kg was consumed,
more carbohydrate was not burned for fuel. Carbohydrate sources ingested were
mainly glucose or glucose polymers. Carbohydrate that
you consume during training empties from your stomach (hopefully quickly) and
then must be absorbed through your small intestine so
that the carbohydrates enters your bloodstream. It is believed that the
absorption capacity of glucose in the intestine is the
factor that limits how much carbohydrate can be burned for fuel. However, in the
past several years, a series of studies conducted
at the University of Birmingham have measured the results of combining several
sources of carbohydrate at one time.
More...from VeloNews at:
http://www.velonews.com/train/articles/12110.0.html


17. No pregnant pause:
Debbie Livingston of Bolton, Conn., has always loved biking and running. So when
this part-time fitness instructor found out she was
pregnant, she saw no reason to take a nine-month break. She finished a 67-mile
bike race in South Africa at four months (and felt
"absolutely fine"), ran a half-marathon at seven months, delivered a healthy
baby boy, then ran another half-marathon six weeks
after the birth.
Crazy? Not for her. More and more women participate in sports these days, and
some are sweating for two.
Women's marathon world record-holder Paula Radcliffe became the poster girl for
this movement when she appeared in April's Vogue,
running, with an eight-month bump. As she told the British press, "It's good for
me to stay fit in pregnancy by running, and it's
good for the baby as well."
She's right. Citing a growing body of evidence on exercise's benefits, the
American College of Obstetricians and Gynecologists
revised its guidelines in 2002 to say that most pregnant women should get the
universally recommended 30 minutes of exercise most
days. Women who exercised intensely before pregnancy could continue with "close
medical supervision."
Unfortunately, the message has yet to reach many moms-to-be. Though women have
made great strides in athletics, vigorous exercise
during pregnancy is one of the last taboos to fall. "Everyone keeps telling you
'take it easy,' " Debbie Livingston says - concerned
grandmas, busybodies on the street, and even some doctors.
That's too bad because for many women, the extra pounds gained during inactive
pregnancies are the start of a lifelong weight
problem. Yet pregnant women are capable of athletic feats far beyond a stroll in
the park. Even for non-athletes, pregnancy can be a
turning point that inspires women to make healthier choices about exercise. The
potential public health payoff is so huge that the
taboo deserves to be chucked in the same bin as the myth that ladies don't
sweat.
More...from USA Today at:
http://www.usatoday.com/news/opinion/2007-04-23-oplede_N.htm?csp=34


18. UGA Researchers Find Caffeine Reduces Muscle Pain During Exercise:
That cup of coffee in the morning does more than wake you up. It can also help
you feel less pain during your morning workout.
That's what researchers at the University of Georgia have found in a recent
study exploring why muscles hurt during exercise. The
research group previously learned that aspirin, though commonly used to treat
muscle pain, did not reduce muscle pain produced by
vigorous exercise.
"Muscle contractions produce a host of biochemicals that can stimulate pain.
Aspirin blocks only one of those chemicals," said
Patrick O'Connor, professor of exercise science in UGA's College of Education.
"Apparently the biochemical blocked by aspirin has
little role in exercise-induced muscle pain."
The researchers' latest study, published in the August issue of the Journal of
Pain, found that caffeine reduced thigh muscle pain
during cycling exercise. Participants in the study, 16 nonsmoking young adult
men, cycled for 30 minutes on two separate days. The
exercise intensity was the same on both days and purposefully set to make the
riders' thigh muscles hurt. Participants in the study
took either a caffeine pill or a placebo pill one hour before the exercise. The
riders reported feeling substantially less pain in
their thigh muscles after taking caffeine compared to after taking the placebo.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2003/09/030916073934.htm


19. One Runner's View: Re-Learning How To Run:
by Steve Magness
Running seems to come naturally, so why should we worry about our technique or
form? Ask many coaches and they will tell you that
distance runners should not worry about how they run. On the other hand there
are books on running technique popping up everywhere.
So what is the truth?
The truth can be found by studying the best distance runners in the world. If
you look at frame by frame shots of world class
runners, 95% of them run correctly. Distance runners neglect working on their
form it is difficult to change the way one runs.
Recently, I sat down with two highly successful coaches and spent four nights
watching 800m and 1500m Olympic or championship races.
The similarities between almost all of the top runners were astounding.
Knowing how to run is the most difficult part. In the discussion below I will
stick with what can be seen through analyzing elite
runners and biomechanical knowledge. The following is based on the ideas of
world renowned biomechanics expert and sprint coach Tom
Tellez and I am much indebted for the information he provided.
The Drive Phase
The running stride can be divided into two phases, the recovery phase, and the
support/drive phase. The drive phase causes the
propulsion needed to get you moving and starts with when foot contact is made.
Once foot contact is made you allow the foot to load
up and extend the hip downwards and slightly back to create the force. The
extension of the hip is where your power comes from. It
is helpful to think of it as a crank device which you crank from the hip.
When coming off the ground you are trying to optimize the vertical and
horizontal components of the stride. With too much horizontal
movement you will flatten out and not come off the ground, thus losing air time
and stride length. Too much vertical movement will
leave you high up in the air for too long and you'll bounce along with a very
short stride length. Thus, it is important to optimize
the angle and extend your hip so that you have a slight bounce in your stride. A
good cue for this is to look at the horizon. If it
stays flat, you are too horizontal. If it bounces a lot, you are too vertical.
An analogy is to think back to your high school
physics class and remember how to get the greatest distance when firing a cannon
ball. The angle has to be optimized.
When the hip is extended correctly it will result in the working of a
stretch/reflex mechanism. This is best thought of as a sling
shot where you stretch it back and then let it go and it will shoot back to its
original position. When you extend the hip you are
putting it in a stretch position. Once the hip has extended, it is important not
to try to do anything unnatural with your feet or
toes. A common mistake is to try to push off at the end of this phase with your
toes. This will likely result in too much horizontal
momentum.
More...from Running Times at:
http://runningtimes.com/blog/?p=29


20. Digest Briefs:
* This Week in Running:
10 Years Ago- Julius Gitahi (KEN) won the men's 10,000m at the Hyogo Relays
(Kobe JPN) in 27:44.49.
Jeff Schiebler (CAN) also broke 28 minutes with a 27:50.98 while
Toshiyuki Hayata was
the first Japanese in 28:05.95. Japanese swept the first three
places in the women's
race, led by Masako Chiba in 31:49.44 who got more than 100
meters on Megumi Tanaka
(32:16.99) and Noriko Geji (32:18.01).
20 Years Ago- Belayneh Dinsamo (ETH) got the first of his three consecutive
wins at the Rotterdam
(NED) Marathon with a 2:12:58, winning by almost five minutes.
The following year,
he ran 2:06:50 to lower the WR, a mark that stood for more than
10 years. Mats Erixon
was runner-up here in 2:17:54 and Allan Zachariasen (DEN) was 3rd
in 2:18:16. Nelly
Aerts (BEL) was the first woman in 2:41:24.
30 Years Ago- Ingo Sensburg (GER) and Clovis Morales (HON) were both given
times of 2:17:49 at the
Porz-Eil (GER) Marathon but Sensburg was given the win. Gisela
Schneider (GER) was
the first woman finisher in 2:58:04.
40 Years Ago- Bruce Tulloh (ENG) won the Finchley (ENG) 20M in 1:41:46 with Jim
Wright (SCO) next
in 1:42:28 and Graham Taylor (ENG) 3rd in 1:42:58. The Finchley
20 held its 73rd
running in 2007.
50 Years Ago- John J Kelley (USA) won the Boston (MA/USA) Marathon in 2:20:05,
well ahead of Veikko
Karvonen (FIN) who ran 2:23:54. Keizo Yamada was 6th in 2:33:22,
considerably faster
than his time at Boston 49 years later (2006) when he finished in
4:16:07.
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.


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 26-28, 2007:
Drake Relays - Des Moines, IA

Penn Relays - Philadelphia, PA

April 28, 2007:
Chesapeake Bay 10K - Norfolk, VA

Country Music Marathon & 1/2 Marathon - Nashville, TN

CSUN 5K / 10K Run - Northridge, CA

30th Get in Gear 10K - Minneapolis, MN

Kentucky Derby Festival Meijer Mara / HM - Louisville, KY

April 28 -29, 2007:

Limestone City Race Weekend - Kingston, ON

Wild Miles Adventure Relay - Temecula / Del Mar, CA

April 29, 2007:

Big Sur International Marathon - Carmel, CA

Limestone Half-Marathon & 5km - Kingston, ON

New Jersey Marathon - Long Branch, NJ

St. Anthony's Triathlon - St. Petersburg, FL

Subway Eugene Marathon, Eugene, OR

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

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

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

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Have a good week of training and/or racing.

Ken Parker
Runner's Web
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