A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
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sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by the Digest
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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

8. 26.2 with Donna:
The National Marathon to Fight Breast Cancer
"The only U.S. marathon dedicated solely to raising funds to end breast cancer."
February 17, 2008 8 a.m.
Location: Near Mayo Clinic
Jacksonville, Florida
Beneficiaries: Donna Hicken Foundation and Mayo Clinic
Proceeds from the race will go directly to The Donna Hicken Foundation, a
charitable organization dedicated to helping women with
breast cancer. While a portion of the proceeds will be used by the Donna Hicken
Foundation for the critical care of breast cancer
survivors in need, the foundation has pledged to donate the majority of funds
raised to Mayo Clinic for research and its
Multidisciplinary Breast Clinic, which specializes in the detection and
treatment of breast cancer.
Visit the website at: http://www.breastcancermarathon.com

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THIS WEEK:
Nike Special Offer:
Get 20% off your entire purchase of $125 or more. Enter 2PLKBKEM7 at checkout.
Expires 5/31.
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Customize to fit your style with Nike iD. (US residents only)
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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
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
RunnersWeb.com has teamed up with Active Trainer coaches to offer training
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Sign up at: www.RunnersWebCoach.com OR
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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
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\
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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. Defying Gravity: Learn to love hills
2. From Running Times
3. Dr. Gabe Mirkin's Fitness and Health E-Zine
4. Acupuncture and Sports Injuries
5. Joe Henderson's Running Commentary - Happy Talk
6. What Happens When Your Running Goes Downhill
7. Owner's Manual: 3 Dimensional Strength
Staying on Your Feet.
8. Gene links longevity and diet, scientists say
9. Cadence - Keeping Rotation High for Later Race Efficiency
10. Marathon Runners' Deaths Attributed to Antidiuretic Hormone\
11. Running can cut aging heart risk factors
12. Why We Compete
13. Use the Web to find a race - and train for it
Locate the perfect event and get a personalized fitness program, too.
14. Over-hydration - Too much of a good thing?
15. This Week in Running
16. Fitness Q and A With Chris Carmichael
17. Be A Happy Runner
Every run can bring you pleasure--if you train your brain to think that way.
18. Best Time To Hit The Gym
19. Surefire Tips For Marathon Recovery
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Do you keep a training diary?"

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:
"Should the use of "rabbits" at major marathons be eliminated, as the New York
City Marathon has done?"
Answers Percent
1. Yes 68%
2. No 27%
3. No opinion, don't care 5%


FIVE STAR SITE OF THE WEEK: JessicaEnnis.net.
Who Is Jessica Ennis?
Since 2000, Jessica's progression through the junior and youth competitions has
shown that she is a promising talent for the future.
At only 21 years old, Jessica has shown immense promise as a multi-eventer.
2006 was her first season as a senior athlete and true to form she achieved her
first senior medal . in her first major
championships. A bronze medal at the Commonwealth Games in Melbourne marked the
arrival of a new star on the British team where she
now ranks as the British number 2 heptathlete. Perhaps more impressive, she is
currently ranked as the number 10 heptathlete in the
world by the IAAF.
She now has her sights set firmly on success at the Beijing Olympics 2008
Visit her website at: http://www.jessicaennis.net


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

BOOK/VIDEO OF THE MONTH: The Perfect Distance: Training for Long-Course
Triathlon
Author: Tom Rodgers
Packed with technique and drills built on the proven Ultrafit platform, The
Perfect Distance is the first book to equip triathletes
of all levels for the long course. Every facet of effective preparation for a
long-course event is thoroughly outlined, and
extensive appendixes with workouts for swim, bike, run, key training sessions,
and indoor training make this book the ultimate
resource. Along with the sport-specific chapters, Tom Rodgers provides
instruction on:
* Selection of equipment
* Making smart nutrition decisions
* Strength training
* Overcoming common injuries caused by long-distance training \
Buy the book from VeloPress at:
http://www.velogear.com/prodinfo.asp?number=VP+PER

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. Defying Gravity: Learn to love hills:
Unless you live in Florida, hills are a part of almost any bike leg in
triathlon. And even the Sunshine State has areas with some
significant elevation changes (no joke!), as was recently pointed out to me.
Since we can't get away from the undulations of
terrain, whether they are the leg-breaking rollers of Wisconsin or the long,
steady climbs of Arizona, the number one way to master
the battle over gravity is to embrace the climb. Having a positive mental
attitude to going up will allow both the lightest age
grouper and Clydesdale to ascend with ease.
A positive attitude stems from three areas; technique, training and actual
knowledge of the course. Just like all other aspects of
our sport, good technique means less wasted energy. The grade we face on the
road will affect the way we ride. Short rollers can be
approached with little change in rhythm. All you need to do is slide the butt
toward the back of the saddle. While remaining in the
aerobars, move the hands slightly back and underneath. By locking the forearms
and shoulders we can use our upper body as a brace to
engage the glutes for short efforts at a slightly lower cadence.
For a change in position, try coming out of the saddle but keep the hands low,
like in the drops. This keeps air resistance lower
but provides a powerful stance to quickly dispatch the hill. Longer climbs
require settling into a good rhythm, perhaps sitting a
little higher to open the chest and spinning at a slightly higher cadence. Try
to keep the upper body still so all your energy is
driving the bike upward.
More...from Triathlete Magazine at:
http://www.triathletemag.com/Departments/Training/2007/Defying_Gravity__Learn_to\
_love_hills.htm


2. From Running Times:
* Training Tip of the Month - Side Stitches
Flying down the hill, you feel a pain coming on. You start to slow to a jog. Up
pops some cheerleader encouraging you with this old
chestnut: "Chin up, old boy! Keep going!" While that's certainly well-meaning
advice, maybe this is one time when doing the opposite
is a better idea. Sometimes, keeping your chin down might prevent a bad thing
from happening in the first place.
The bad thing you're hoping to prevent is that runner's curse: a downhill
stitch. I'm referring to that run killing cramp just
beneath your diaphragm, on one side or the other of your stomach. These babies
have only one sure cure: slowing down, even to the
point of stopping.
In all the many years that I've been running (over 50) and coaching (over 40), I
have yet to hear, read or figure out exactly how
and why runners get side stitches. There are lots of pretty logical guesses, but
I am far from positive about the actual cause. (Do
you know a big group of runners willing to volunteer as subjects for a
controlled study that deliberately induces these painful side
stitches?)
Generally, I have always expected stitches to be associated with the hardest of
respiratory efforts. You know, that desperate, very
heavy breathing created by oxygen debts - the kind of really serious huffing and
puffing you do as you power your way UP a hill.
Funny, isn't it then, that stitches don't seem to show up on the way up. Instead
they seem to appear just when you start to catch
your breath on the way down. Well, "Shootfire!" you say to yourself as you feel
the stitch coming on just when you thought you could
really haul wagon and make up the time you lost on the other side. Now you find
that you're losing more time by slowing down on the
down.
As I mentioned earlier, I can't offer a valid, scientific explanation for the
cause of this problem. This is a solution that seems
to work well for those who've suffered enough downhill stitches that they are
desperate to try any crazy suggestion. Are you so
inclined? If so, as soon as you start your next fast downhill run, tuck your
chin down toward your chest. This seems to help keep
your abdominal muscles loose and relaxed. The same might be true for your
diaphragm, so it can work as effectively as possible. The
chin tuck will help you avoid the tendency to straighten up and lean back
against the hill, which will also help keep your chest and
intercostal muscles loose and relaxed.
Good luck,
Coach Benson
* Medical Corner - Training Through Runner's Knee
Q: I am a serious road racer, and I just recently had Runner's Knee. I am still
fighting the pain, but I have a 15K to run in one
month and am looking to run my best time. Can you help me get back in rhythm,
cure the pain, and get back to a training schedule?
A: Runner's Knee is pain in the front of the knee due to irritation of the
kneecap and/or surrounding tendons. This may be a result
of muscle imbalances (weak inner quadriceps muscles as compared to the outer
muscles), tight hamstrings, over-pronation, and/or
training errors, such as increasing mileage too quickly, adding speedwork too
rapidly, or doing a lot of downhill running without
adequate preparation.
Pain on the outside of the knee is often due to inflammation of the iliotibial
(IT) band. This is aggravated by running on banked
surfaces and increasing training mileage. Check out Stretching and Strengthening
Exercises for Iliotibial Band Syndrome for IT band
stretches and exercises.
As a quick fix to get you through your upcoming race, start applying ice to your
knee for 15 minutes 3-4 times per day, stretch your
hamstrings 3-4 times per day, avoid squatting and kneeling, and stay away from
downhill running.
Once your race is over, you need to figure out why the problem developed and
correct the underlying cause. You may need the
assistance of a sports medicine physician and/or physical therapist to treat
this problem.
--Dr. Cathy Fieseler
From Running Times Magazine at:
http://www.runningtimes.com


3. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Dear Dr. Mirkin: How should we interpret the news reports that antioxidant
supplements are harmful?
In 1956, Denham Harman at the University of Nebraska proposed that antioxidants
would prolong life. He explained that the human body
converts food to energy by stripping off electrons and protons from food in a
series of chemical reactions that leaves extra
electrons to attach to oxygen. Most of the charged oxygen combines with hydrogen
to form water, but some sticks to the DNA in cells
to damage them and shorten life. He proposed that antioxidants would prevent
this and thus prolong life. A recent review of the
world's scientific literature shows that he may be wrong. Researchers from
Copenhagen University Hospital in Denmark analyzed 68
studies involving 230,000 participants taking antioxidant supplements and found
that beta carotene and vitamins A and E, given
singly or combined with other antioxidants, shortened the lives of those who
took them (JAMA , February 2007).
Current research shows only four possible ways to extend maximum lifespan:
exercise, calorie restriction with adequate nutrition,
and two chemicals: resveratrol and dichloroacetate. All these enhance the
mitochondria in cells so that they produce far fewer
oxidants. None have been shown to extend life by increasing antioxidant
production. Mitochondria are the furnaces in cells that turn
food into energy. By increasing the size and number of mitochondria, these four
factors make the engines far more efficient so that
they burn fuel cleaner to produce far less reactive oxygen species. None have
been shown to increase antioxidant production.
Taking large doses of antioxidants, such as the vitamins; beta carotene and
vitamins A, C and E, produces high tissue levels of
these vitamins that the body couldn't possibly be exposed to from food. This
could interfere with normal chemical reactions and
shorten your life. At this time nobody really knows whether taking antioxidant
supplements prolongs or shortens life.
* Most Exercisers Do Not Raise Metabolism
Many people believe that exercise controls weight by increasing your metabolism
so you burn extra calories all day long. A review
of the world's literature from the University of
South Australia in Adelaide shows that you have to be in very good shape to
exercise vigorously enough to increase your metabolism
(Journal of Sports Science, December 2006). This means that most exercisers are
not able to exercise hard enough to burn extra
calories for a significant time after they finish exercising, so increased
post-exercise metabolism does not cause most exercisers
to lose weight.
Researchers monitor changes in metabolism by measuring how much oxygen your body
uses over a period of time. The maximum amount of
oxygen that you can use during
exercise in a given time is called VO2max. To increase the amount of oxygen
that your body uses after exercising, you must exercise
at an intensity of at least 50 percent of your VO2max, which is too much for
casual exercisers. You have to exercise very
vigorously to increase your oxygen consumption and body temperature for more
than a few minutes.
This study shows that if a person wants to increase his metabolism for from 3 to
24 hours, he must exercise for more than 50 minutes
at 70 percent of his VO2max, or more than 6 minutes at 100 percent of his
VO2max. You need to be very fit to be able to exercise at
these levels. For most people, weight control depends on more on how long you
exercise, and far less on the extra calories that you
burn after you finish exercising.
* Dear Dr. Mirkin: How can I know if I need to eat while I am exercising?
A: Fatigue during a workout or sporting event is usually caused by lack of
water, salt or sugar. Most athletes in sports that last
more than a couple of hours know that they should drink and take in some salt,
but they also need a source of sugar.
When you exercise, you get your energy from sugar and fat stored in your muscles
and sugar and fat in your bloodstream, and, to a
lesser extent, from protein. At first you get more than 80 percent of your
energy from fat and sugar stored in muscles. Usually at
the start of exercise, almost 45 percent of the energy comes from stored muscle
sugar. As you continue to exercise, you use up fat
and sugar stored in muscles and get far less from these stores. After two hours
of exercise, you have used up most of your stored
muscle sugar (glycogen) and get less than 15 percent of your energy from that
source. At four hours, your muscles have almost no
stored sugar at all.
When your muscles are depleted of their stored sugar, they become difficult to
coordinate and feel heavy and hurt. Your muscles can
get some sugar from gluconeogenesis, a process in which your liver makes sugar
from protein (branched chain amino acids), but that
is not enough for all-out exercise. During intense exercise, you need a source
of sugar. It can come from sugared drinks or any
carbohydrate-rich foods. You can use special sugared exercise drinks, sugar
gels, carbonated soft drinks, exercise bars or any food
that contains sugar or flour.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com/


4. Acupuncture and Sports Injuries:
One of the breakthroughs in acupuncture gaining medical acceptance is its
frequent use by professional athletes. This, of course,
brings us to the subject of acupuncture and sports injuries.
Acupuncture and Sports Injuries
The field of Sports Medicine is a growth area. It spreads over all sectors of
society from the high paid professional athletes to
high school students. It is also of concern to people who suffer injuries in
recreational sports and even to some work related
injuries that resemble sports injuries. Some common ailments like tennis elbow
are the result of overuse and this overuse can be
caused by screwing nuts onto circuit boards just as easily as throwing
curveballs.
Acupuncture and Sports Injuries are an ideal match. Sports injuries often tend
to be strains, sprains, and other conditions that are
actually non-traumatic. Pain is one of the most common complaints in sports
injuries followed by reduced function. The whole
approach of Traditional Chinese Medicine and acupuncture to the treatment of
pain and reduced function is to see it as a disorder in
the body's natural state. The treatment is geared toward rectifying the disorder
and restoring internal harmony. The side effect of
this approach is that more is realized than just restoring full function and
reducing pain. Performance is often enhanced as well.
More...from the American Chronicle at:
http://www.americanchronicle.com/articles/viewArticle.asp?articleID=26120


5. Joe Henderson's Running Commentary - Happy Talk:
An early books of mine opened with a description of a morning visit to a
doctor's office. I greeted the receptionist cheerily. Her
coffee hadn't yet done its job, and she said grumpily, "My, aren't you Mr.
Bubbles today?"
Half a lifetime of added living has popped some of those bubbles. But I'm still
feel happier than the typical man on the street of
my vintage.
Running helps keep me that way. I've made a habit of looking for, then clinging
to, ways of running happily.
My list of 50 starts with someone else's line. Crosby, Stills and Nash didn't
sing it for runners, but it's sound advice for
longtimers facing the inevitable slowdown:
"Don't let the past remind you of what you are not now"... Start a fresh set of
PRs every five to 10 years... If you can't outrun
many other runners, take pleasure in outlasting lots of them... Instead of
counting those who "beat" you, look at all those who
dropped out, planned to start and never did, and can't or won't run at all...
Set low race goals, the least you'd like to do, then
surprise yourself with how far you exceed that minimum standard.
Pick heroes and favorites whose results you follow... Meet a celebrity runner
and see that he or she is more like you than
different... Don't think that these runners owe you entertainment... Let stories
of top runners instruct and inspire you, but not
intimidate you... Read the writers who think what you have thought and puts it
in better words.
Say "hi" to a passing runner you don't know but who greets you in return....
Give a call or send a note to celebrate a runner's
triumph or to sympathize with trouble... Offer advice to someone who asks for
it... If you spend your days surrounded by people, run
alone... If you're a loner all day, run with a partner or group.
Run by time for an unknown distance so you aren't haunted by a known pace... Or
run a known distance without wearing a watch...
Combine distance and time only in races and hard training where it really
counts... Take pride in the minutes adding up on your
watch and in your logbook, knowing that only you could have put them there...
Zero the watch for new run, knowing that it's time to
start over.
Find a new course, or vary an old one... Drive to a prime running spot instead
of running the same well-worn path from your front
door... Go where the cars don't... Shake off jet-lag and explore a new city with
an on-foot tour soon after arrival... Make a
mini-vacation of a race trip.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2109


6. What Happens When Your Running Goes Downhill:
Charging up hills boosts leg-muscle strength and improves your running economy,
but what about running down hills? If you carry out
repeats on a neighborhood incline, you've got to jog back down the hill before
you surge upward again. Does such downhill ambling do
anything special for you - aside from giving your knees a good jarring?
Of course! As we have mentioned previously in the pages of Running Research
News, downhill running can help prevent leg-muscle
soreness, especially in the quadriceps muscles in the front of the thigh.
Soreness often results when one's muscles are challenged
by a greater-than-normal number of eccentric contractions, in which the muscles
attempt to shorten while they are actually being
elongated. The "quads" are notorious soreheads, mainly because gravity pulls the
knee downward (e.g., produces knee flexion) with
every footstrike during the act of running. This flexing stretches out the quads
at the exact time they are contracting (attempting
to shorten) to prevent excessive knee flexion. The resulting, repetitive strain
(which occurs about 90 times per minute per leg) can
produce significant quadriceps-muscle damage. If you simply complete your usual
volume of training, your quads have already adapted
to that amount of strain and ordinarily don't protest too much. However, if you
run more miles than you are accustomed to, your
quads tend to complain quite loudly. If you have ever boosted your mileage
quickly or run a marathon, you know the feeling.
Downhill running actually magnifies this eccentric, "pulling-apart" stress on
the quads, because the leg "falls" a little farther
than normal with each stride. Thus the accelaration of the leg is greater at
impact (footstrike), and the forces which produce knee
flexion are consequently greater. The quads, of course, are still trying to
carry out their yeoman-like work of resisting knee
flexion, but the stress on them is much higher. Microscopic tears in the quads'
muscle fibers and connective tissues can occur, and
considerable soreness can result.
That doesn't mean that downhill running is bad for you, though: In the long run,
it is actually good, because those old quads of
yours adapt fairly readily. Once they've been exposed to some downhill running,
they'll be sore, sure, but if you run downhill a few
weeks later, the quads will be considerably "tougher" - and less apt to get
sore. In addition, if - after your downhill exposure -
you run longer than usual on the flat, your quads will also be less likely to
get hurt. The soreness protection gained from
downslope running does seem to carry over to regular efforts. Down Hill
More...from Running Research News at:
http://runningresearchnews.com/News_Feed.php


7. Owner's Manual: 3 Dimensional Strength:
Staying on Your Feet.
I've always had a hard time staying on my feet while running, but after a few of
my falls required medical attention I knew that I
needed to figure out what was going on. With the help of a sports medicine
doctor and a physical therapist, I discovered that my
falling problem was more than sheer clumsiness. It turns out that I was tripping
over my right foot because of weakness in my right
hip and lower trunk brought on by a series of minor hamstring strains. The
strength deficits were causing me to compensate by
altering my stride. I needed exercises that wouldn't allow me to rely on my
stronger, left side for help. I began a series of
exercises recommended by my co-workers Toni Duawalter, PT, and Michael Mancini,
DC. I credit them and these exercises with giving me
back my strength and a normal stride.
These exercises are designed to incorporate multiple planes of movement: front
to back, side to side, and rotational. They demand a
combination of core strength, leg strength, and balance while requiring only a
medicine ball, balance disc, and an 8-to-12 inch
step. They also require significant concentration to maintain good form while
not getting frustrated. For me the results were worth
the effort and worth looking ridiculous in the gym for the first few attempts. I
would recommend this series of exercises to any
runner looking for a challenging and functional way to work on core and lower
body strength.
I suggest starting out with one set of eight to 10 reps of each exercise with
each leg and progressing to two sets of 15 to 20, two
or three days per week. The balance disc can be substituted by a firm throw
pillow and the medicine ball by anything around the
house that weighs between 2 and 5 pounds.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=10737


8. Gene links longevity and diet, scientists say:
Scientists have identified a gene that makes roundworms live longer when they
eat less, a finding they hope could lead to drugs that
promote human longevity but without the pain of strict dieting, according to a
study published Thursday.
Roundworms are excellent subjects for longevity research because they usually
only live three weeks, making any increment in life
span quickly apparent. Although people and worms took divergent evolutionary
paths about 600 million years ago, they retain many
genetic mechanisms in common, including the insulin-signaling control of
metabolism and, quite possibly, the ancient survival
mechanism of living longer to ride out famines.
This mechanism has been retained by mice, which live a third longer if fed a
healthy but very low-calorie diet. Most people find it
impossible to stay on such a diet, so researchers would like to stimulate the
life-extension mechanism with a drug instead. But
first they need to identify the genetic pathway through which the mechanism is
set off so that possible drugs can be tested first in
mice and then, perhaps, in people.
More...from the International Herald Tribune at:
http://www.iht.com/articles/2007/05/03/news/gene.php


9. Cadence - Keeping Rotation High for Later Race Efficiency:
By Pete Rea, ZAP Fitness/Running Journal/June 2006
Like many coaches I love to review old race footage, watch the tactics of the
best in the sport, and observe the many intricacies
associated with victory and defeat. From the 800 meters to the marathon, I enjoy
breaking down both the subtle moves as well as the
overt and studying the outcomes thereof. This past fall I came across a tape of
the 1983 New York City Marathon and the historic
battle between New Zealand legend Rod Dixon and Englishman Geoff Smith. Smith, a
fearless racer, left the lead pack just after eight
miles and broke the race wide open, leading by as much as 94 seconds at one
point. Leading the chase pack was Dixon, the 1972
Olympic Bronze Medalist at 1,500 meters and a man many considered well past his
prime.
Dixon doggedly pursued Smith, eventually catching him with less than 400 meters
to go, and while the pursuit itself was fascinating,
I was more enthralled with the counting of Smith and Dixon's footsteps -- yes
footsteps. As the race progressed one element of
disparity stood out more glaring than any other: the ever decreasing stride
frequency and leg rotation of Smith and the relatively
even (and even increasing) frequency of foot strike of Dixon. By mile 25 it
looked as if Smith was almost loping whereas Dixon was
scooting along like the little engine that could. Little did I know when I first
saw the race as a middle schooler that Dixon was
proving an important point in the science of distance running: from the middle
distances to the marathon, the ability to maintain a
relatively high frequency of foot strike is critical.
More...from the Running Journal at:
http://www.running.net/features/reajune06.html


10. Marathon Runners' Deaths Attributed to Antidiuretic Hormone:
BELMONT, Mass., April 30 -- Exercise-associated hyponatremia, a potentially
fatal condition of endurance athletes, may be brought on
by suppression of renal water excretion exacerbated by excess fluid intake,
investigators here reported.
The deaths in 2002 of two runners who had completed the Boston Marathon, and the
post-race collapse of several runners in other
years, prompted Arthur J. Siegel, M.D., at McLean Hospital, and colleagues, to
look into the contributory mechanisms of
antidiuresis.
They found that disturbance of arginine vasopressin (antidiuretic hormone)
secretion, brought on by release of interleukin-6
associated with excess fluid and electrolyte intake, triggered a cascade leading
to hypotonic encephalopathy and the two cases of
fatal cerebral edema, the investigators reported in the May issue of the
American Journal of Medicine.
"This is a major paradigm shift for those who think that exercise-associated
hyponatremia is due primarily to salt loss or
over-consumption of fluids," said Dr. Siegel. "It's also an inside job. Avid
drinking may be a precondition, but dysregulation of
the anti-diuretic hormone or arginine vasopressin (AVP), which governs water
balance, emerges as the root cause."
More...from MedPageToday at:
http://www.medpagetoday.com/Nephrology/GeneralNephrology/tb/5534


11. Running can cut aging heart risk factors:
Exercising while aging is effective in preventing extreme weight gain linked to
high blood pressure, diabetes and other diseases,
says a U.S. study.
Paul Williams, of the U.S. Department of Energy's Lawrence Berkeley National
Laboratory, tracked 6,119 men and 2,221 women who
maintained their weekly running mileage -- to within 3 miles of the total per
week -- over a seven-year period.
The study, published in the journal Medicine and Science in Sports and Exercise,
found that on average, the men and women who ran
more than 30 miles per week gained half the weight of those who ran less than 15
miles per week.
In addition, the study found that between the time subjects entered the study
and when they were re-contacted seven years later, the
men ages 25 to 34 gained 1.4 pounds annually if they ran less than 15 miles per
week. In addition, male runners gained 0.8 pounds
annually if they ran between 15 and 30 miles per week, and 0.6 pounds annually
if they ran more than 30 miles per week, according to
Williams.
From EarthTimes at:
http://www.earthtimes.org/articles/show/60237.html


12. Why We Compete:
During the last three months, the Washington Post asked experts to think about
why sports endure, even as the number of diversions
available to us continues to increase.
Sports historians, psychologists, sociologists and anthropologists generally
agreed on eight fundamental reasons that continue to
entice us into competition: Because it thrills us. Because we're curious about
our abilities. Because competition yields a social
identity. Because, sometimes, it also yields acclaim. We compete, experts said,
because doing so is essential to our community.
Because it's part of a tradition. Because competition can elicit opportunities
that otherwise would remain unattainable. And money.
We compete for money.
These reasons are hardly self-contained, experts said. They bleed together to
create a diverse, complex motivational brew. Every
athlete usually competes for a few of these reasons -- maybe even for bits and
pieces of every one. But at the center of amateur
competition, these eight basic reasons continue to compel us.
Part 1 - Curiosity:
http://blog.washingtonpost.com/why-we-compete/2007/04/curiosity_1.html


13. Use the Web to find a race - and train for it:
Locate the perfect event and get a personalized fitness program, too.
I spent the winter trudging along soggy Seattle-area trails. I ran in the
pitch-black pre-dawn hours with my German Shepherd
trotting by my side. I ran to keep the Pacific Northwest pall at bay and I ran
to ward off the effects of too many Christmas
cookies. I ran to keep my sanity.
But now that it's spring, I'm running to train.
I've got my eye on a specific race: The Virginia Mason Team Medicine Marathon at
Seafair. It's on July 8 - just over two months
away.
I found the Seafair, as its known here in Western Washington, through
active.com. The site lists about 7,000 running races at any
given time, as well as thousands of triathlons and cycling events. Sign up for a
free account on active.com, and you can register
for many of these events entirely online.
Active.com also offers online registration for team sports and leagues, but for
endurance events like a road race or a triathlon,
choose the "Individual Sports" option from the site's home page. From there,
type in the name or type of event and your state or
zip code, and the site serves up a list of events in your region.
A search of "running" and my state resulted in a whopping 96 events - too many
to page through when you're a reporter on deadline.
Active.com lets you delimit the results by month, and the advanced search will
let you choose a date range.
Since active.com is all things to all athletes, the Web site can be a bit hard
to navigate. There's plenty of content - not all of
it great - but it's organized in a puzzling way. For instance, I found an
interesting piece on swimming in the "Active Women"
section. But if you have the patience, you can find some great nuggets of
information as well as a racing event to suit you.
More...from MSNBC at:
http://www.msnbc.msn.com/id/18541015/


14. Over-hydration - Too much of a good thing?
Science has proven that dehydration significantly reduces athletic performance.
But what about when the tables are turned? Can you
drink TOO much during training and racing?
For many years, the focus for hydration in endurance running has been on
drinking enough because of performance limitations caused
by dehydration. First of all, dehydration is an easy state to reach. It is easy
to become dehydrated in the heat because common
sweat rates of 1 to 3 liters/hour are greater than the rate at which water can
be replaced by drinking. Also, the stress in
endurance running can lead to a situation where runners are not well aware of
their fluid needs. It is not unusual for a runner to
neglect drinking late in a run.
Serious performance problems are found with increasing dehydration because of
reduction in blood plasma volume. Blood flow to the
skin is reduced, and that reduces cooling, leading to higher body temperature.
Blood flow to the stomach is reduced, leading to
poor digestion and poor transport of nutrients. Reduced blood flow also reduces
cardiac output, and mental function. These effects
become noticeable at 2% or greater dehydration (3 pounds for a 150 pound body).
Thus the old adage: drink before thirst. It has been pounded into us for a long
time, so it's not surprising that runners can
over-do their hydration.
Little has been made of this problem in the past, but now we know that
over-hydration can cause very serious problems. Witness the
woman in California who died after a contest to see who could drink the most
water without urination, and the death of a female
runner at the 2002 Boston marathon due to over- hydration.
Dilutional hyponatremia - why it is dangerous
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=c5a626da-8755-4e0d-87b5-593fe341ea3\
9


15. This Week in Running:
10 Years Ago- Joseph Kimani (KEN) demolished the elite field at the RevCo
Cleveland (OH/USA) 10K
with a 27:50, some 30 seconds slower than he ran here the
previous year but some
37 seconds ahead of Khalid Khannouchi (MAR) who clocked in at
28:27. Matt Giusto
(USA) was 3rd in 28:35. The women's race was more closely
contested with Maria
Luisa Servin (MEX) winning in 33:43, followed by Elena Makalova
(BLR) at 33:49 and
Cindy James (USA) 3rd in 33:55.
20 Years Ago- The South African Marathon Championship men's title was taken by
Zithulele Sinqe who
edged Willie Mtolo, 2:10:51 to 2:11:01. Thompson Magawana was
3rd in 2:12:35. Fifteen
men broke 2:20. Annette Falkson captured the women's title with
her 2:36:13 that
easily outpaced Monica Drögemoller at 2:40:08. Sonja Laxton was
3rd with 2:42:38.
30 Years Ago- David Cannon won the AAA (English) Marathon Championship (Rugby
ENG) in 2:15:02, exactly
one minute ahead of Colin Kirkham (ENG). Graham Dugdale (ENG)
was 3rd in 2:17:16.
40 Years Ago- Jürgen Busch (GER) won the Karl Marx Stadt (GER) Marathon in
2:16:09.2. Paul Krebs (GER)
and Gerhard Hönicke (GER) followed with 2:16:14.4 and 2:17:37.8
respectively.
50 Years Ago- Nothing of note in the ARRS database.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a focus on races, 3000m
and longer, including road, track, and cross-country events.
The ARRS has a website at http://www.arrs.net.


16.. Fitness Q and A With Chris Carmichael:
Q: I give blood on a regular basis. Can you give me any tips on how to intermix
blood donations with hard training?
- Allan D.
Florida
A: Thanks for the question.
This is a frequently-asked question among people who exercise regularly,
partially due to the warnings written in bold print telling
you to refrain from intense activity immediately following donation. By
donating, you are giving up both blood plasma and red blood
cells. Losing blood plasma decreases hydration status and giving up red blood
cells decreases the overall oxygen-carrying capability
of the body, both of which are vital for physical activity.
When donating blood, 450 ml of whole blood is removed. According to clinical
studies, plasma levels can fall 7 to 13 percent, but
recover to normal levels within 24 hours. Hemoglobin on the other hand, requires
three to four weeks to fully recover. Although
recovery after donation is relatively fast, there is still a noticeable decrease
in performance capabilities within the first couple
of weeks.
Studies have found that maximal performance is decreased (i.e. competitive
performance), but that submaximal performance is less
affected (training). If you are going to donate, use that 24-hour period as a
rest day, and focus on rehydrating. Due to the
decreased blood volume in your body, you may feel lightheaded or your heart rate
may be higher than normal during exercise, so
listen to your body and stop immediately if you notice any of these symptoms.
After donation, drinking water liberally will help to replenish lost plasma.
Noting the color of your urine is a good way to gauge
your hydration status. The lighter and more transparent (not cloudy), the
better. Also, eating a well-balanced diet, rich in iron,
folic acid, and vitamin B6 and B12 can help replenish red blood cell counts more
completely in the following weeks.
These nutrients are directly involved in the formation of erythrocytes (red
blood cells).
Ask Chris Carmichael a question:
http://outside.away.com/outside/bodywork/fitness_form.html


17. Be A Happy Runner:
Every run can bring you pleasure--if you train your brain to think that way.
To win three triple ironman competitions (swim 7.2 miles, bike 336 miles, then
run 78.6 miles) and earn a Guinness World Record for
the most distance covered on a treadmill in 24 hours (153.76 miles), Christopher
Bergland needed more than leg and lung power.
Accomplishing--even just attempting--such feats requires a certain mind-set.
Some might call it crazy. But Bergland has another name
for it: bliss.
Bergland's philosophy is that by having a positive, determined, and resilient
attitude toward exercise, you can wire your brain to
enter a state of euphoria, or bliss, while running and racing. The payoff:
You'll want to hit the road more, which will help you
achieve your goal, be it to finish a marathon, race a faster 10-K, or get in a
daily three-miler. He credits his ability to enjoy
exercise and appreciate its by-products--increased energy, stress reduction,
sense of purpose, kinship--as the secret to his
success.
These aren't lessons that Bergland stumbled upon during a training run. Bergland
was exposed to these concepts at a young age as the
son of Richard Bergland, M.D., the one-time chief of neurosurgery at Harvard
Medical School's Beth Israel Deaconess Medical Center
and author of The Fabric of Mind. "My father had spent his life researching the
effects of pain and pleasure on the hormonal levels
of endorphins, and it rubbed off on me," says Bergland, 41, who lives in New
York City and manages a JackRabbit sports store. "I
started to do tons of reading on brain science and talked to my dad for
confirmation while fine-tuning my athletic process. The
treadmill served as my petri dish, where I put what I learned in the library to
the test."
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-267--11598-0,00.html?cm_mmc=Ex\
tra%20NL-_-2007_05_08-_-training-_-The%20Road%20to%2
0Happiness
[Multi-line URL]


18. Best Time To Hit The Gym:
We all know a few people who swear by working out at the crack of dawn every
day.
They naturally enjoy waking up and heading straight to the gym, and claim to get
more out of their exercise routines in the
early-morning hours.
Then there's another group that wouldn't dream of getting on the treadmill,
StairMaster or bike before 6 p.m., when the day is
behind them and their muscles feel stretched and loose.
So which is better? Personal trainers and experts on exercise say the
effectiveness of your gym time depends partly on your body
rhythms as well as what exactly you're trying to get out of it--whether it's
losing inches around your waist or putting inches on
your biceps.
Primed In The P.M.
First, you have to pay attention to your body's abilities, says Cedric Bryant,
chief science officer for the American Council on
Exercise, the nonprofit fitness certification and education provider. He
counsels people that the best time to exercise is the one
that works with their body clock and fits with their schedules.
But that said, from a physiological standpoint, Bryant says the afternoon may be
a better time to engage in more explosive
exercises, such as kickboxing or racquetball. Research has shown that the body's
temperature tends to rise by a few degrees in the
afternoon, warming the muscles and connective tissues and resulting in a slight
improvement in your performance capabilities.
More...from Forbes at:
http://www.forbes.com/forbeslife/health/2007/02/23/exercise-timing-gym-forbeslif\
e-cx_avd_0226exercisetime.html?CMP=HET_0507


19. Surefire Tips For Marathon Recovery:
By Carolyn Mather, RN, PhD/Running Journal/January 2007
Having finished 92 marathons, started a dozen more, coached many runners, and
observed and studied our sport, I feel that during
nearly three decades of running I have come up with a fairly good set of
techniques for recovering from the marathon. For those of
you running a marathon during the height of this marathon season, I can assure
you that these methods will help you recover quickly
and avoid many of the post-marathon problems many encounter. Enjoy your marathon
and then try the following. And before you travel
to your marathon schedule a massage for the middle of the week after the race.
This is part of your reward for all of the training.
Your body will thank you!
Begin the recovery before crossing the finish line. During the last few miles of
your marathon, either drink a cup of the fluid
replacement on the course or better yet take a last gel. This will do you little
good in the last mile or two but will get you
started on the recovery process before you cross the line. The extra
carbohydrate will begin assisting your body in recovery as it
begins to be absorbed while you are finishing. I discovered this back in 1995
while I ran the St. George Marathon in one of my
seemingly endless attempts to qualify for the Olympic trials. I was actually
fortunate enough to be considered a contender so I had
my own fluid bottles on the course. Early on things went badly and I knew this
would not be a perfect day. But I decided to drink
all of my fairly concentrated fluids, especially in the last half. I actually
had a bottle at 40K so I drank all of it. I was amazed
that the next day I felt great. I started experimenting with late race
carbohydrate consumption and found it really hastened the
recovery process. Since that race, the few times I have neglected to do this I
have felt the difference! Give it a try and see if it
helps you.
More... From the Running Journal at:
http://www.running.net/features/mathermarathonrecovery.html


20. Digest Briefs:
* Fluid and electrolyte replenishment is crucial for maintaining cardiac output
and regulating body temperature during exercise.
Elevations in body temperature can sharply impair performance. Studies have
shown that fluid replacement must occur both during and
after exercise. Electrolytes usually found in sports hydration drinks can
accelerate re-hydration by speeding intestinal
re-absorption of fluids and improve fluid retention. The key electrolytes are
sodium, potassium and magnesium. Your thirst
mechanism may be insufficient in motivating you to restore your fluid and
electrolyte balance. You must be aggressive in drinking
fluids containing electrolytes throughout and after your race. Never find
yourself feeling thirsty!
From Lance Watson's LifeSport at:
http://www.lancewatson.com/services.htm
* Workout of the Month
Train smart, train hard...
This month's workout is from Coach Alister Rusell which he uses over the summer
with his Olympic Distance and 1/2IM athletes.
Running - race pace booster.
Warmup up thoroughly by jogging 3-4km, then do 10 minutes of dynamic flexibility
and drills.
The main set is 4 x 1km with 3 minutes recovery. The kicker is that you should
run each 1k 15-20 seconds faster than the previous.
The pace for the first rep should be pretty relaxed, the pace for the last
should be about 3k race pace.
You should work on maintaining a fast leg turnover (cadence) and a quick, light
and quiet footstrike. You will need to be relaxed -
if you tighten up and strain then running faster will be more difficult than it
needs to be.
After the final kilometer rep, jog easily for 10 minutes to cool down and then
work in some static stretches.
If you want a LifeSport Coach to set you similar workouts sign up at the
LifeSport website at:
http://www.lancewatson.com/services.htm
About LifeSport
Whether you dream of competing in Kona, or finishing your first race,
internationally renowned coaching leaders Lance Watson and
Paul Regensburg proudly offer endurance coaching and racing opportunities to
athletes of all abilities.
"What differentiates LifeSport, I believe, is that arguably two of the best
triathlon coaches in North America, coaches who have
worked in possibly more environments and with more elite and age group athletes
than anybody else, have found a way to deliver their
expertise to anyone who desires to achieve excellence in triathlon, and they
know how valuable that peak athletic experience is to
everybody." - L.S., Canada, longtime LifeSport athlete.


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.

May 12, 2007:
Brookings Marathon - Brookings, SD

Fifth Third River Bank 25K - Grand Rapids, MI
USA Championship

May 12-13, 2007:
Mississauga Marathon, Half & 10K - Mississauga, ON

May 13, 2007:
Forest City Road Races - London, ON

Fredricton Marathon - Fredericton, NB

Journeys Marathon - Eagle River, WI

Richards Bay BG Triathlon World Cup - South Africa

Santa Barbara Wine Country Half Marathon - Santa Ynez, CA

Volkswagen Prague Marathon - Prague, CZ

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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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

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