A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by the Digest
are the opinions of the writers and not necessarily
those of the Runner's Web. Visit the Runner's Web at http://www.runnersweb.com
The site is updated multiple times daily. Check out
our daily news, features, polls, trivia, bulletin boards and more. General
questions should be posted to one of our forums available
from our FrontPage.

SUPPORT OUR ADVERTISERS:
All of the revenue from our advertisers and affiliates goes to support clubs,
athletes and clinics related to multisport and
Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
Win your entry into Emilie's Run. Take Emilie's Quiz at:
http://www.emiliesrun.com.
Nicole Stevenson of Toronto, the winner of last year's RunnersWeb5K.com Race for
Women will return this year to defend her title.
The top 7 women from last year gave entered. It is shaping up to be a great
race.
The RunnersWeb5K.com Race for Women has been renamed in memory of Canadian
Olympian Emilie Mondor who died in a car crash September
9th on her way to her high-school reunion. Emilie had just completed a 2 hour
plus run along the Ottawa River during which she
talked with her coach about the upcoming Philadelphia Half-Marathon (September
17th) and the New York City Marathon in November.
For a story on Emilie read Emilie Mondor: Life Cut Too Short at:
http://www.runnersweb.com/running/news/rw_news_20060913_LB_Mondor.html
The first RunnersWeb5K.com Race for Women was held on June 24th at Ottawa's
Aviation Museum. Canada's #2 ranked marathoner, Nicole
Stevenson, won the race in 16:28. Thirty-five women ran under 20 minutes. For a
race report and photos go to:
http://www.runnersweb.com/running/news/rw_news_20060624_RunnersWeb5K.html.
The 2007 race date will be Saturday, June 23, 2007. The prize money will be
increased from $3,000 to $5,000 for open and masters
runners. 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 on May 25 to 27 saw almost 30,000 runners participate.
Watch the ING Ottawa Marathon on CBC TV on Saturday,
June 2nd from 2:00 to 3:30 P.M.
For more information on the race weekend visit the website at: 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

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

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

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

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

Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
the link on our FrontPage at:
http://www.runnersweb.com . We have added a button for Lauren Groves,
Triathlete.

If anyone is looking for a web mail provider, you might wish to consider
Google's GMail. You can now sign up for free Gmail at
Google WITHOUT AN INVITATION at:
www.gmail.com

Race Directors:
Advertise your event on the Runner's Web.
For more information:
http://www.runnersweb.com/running/rw_advertising.html
You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.

THIS WEEK:
We had an all-time high with 17,649 visitors on Monday, June 4th!

Get Free Shipping through June 13th at Nike.com!
http://clickserve.cc-dt.com/link/tplclick?lid=41000000015658594&pubid=2100000000\
0028567
Restrictions:
Log in to receive free ground shipping on one order. Enter LPFSJN7 at check out.
Offer expires 6/13/2007 at 11:59pm PDT. Not
redeemable for cash or credit towards a shipping upgrade. Some restrictions may
apply.

We are considering dropping three features from the website due to an apparent
lack of interest:
1) the weekly poll
2) the Book/DVD of the Month
3) the Five Star Site of the Week
4) Monthly Trivia Quiz
5) Monthly Pegasus Quiz
We would appreciate any feedback, pro or con, on these features.

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

If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
us at: mailto:webmaster@... or leave your comments in one of our
Forums at: http://www.runnersweb.com/running/forum.html
or from our FrontPage.

We have 2,335 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe
at: http://groups.yahoo.com/group/RunnersWeb/join .


RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
RunnersWeb.com has teamed up with Active Trainer coaches to offer training
programs that are a balance of aerobic, anaerobic and
cross-training workouts. These training programs are built to get people of all
levels across the finish line. From the first timer
to the seasoned veteran you will find the right training plan for you. Good luck
with your training and we will see you at the
finish line.
Training Log and Analysis:
Log your daily workouts and monitor your progress along the way.
Getting Started:
Set a realistic goal for training. Review the list of training programs
developed by Active Trainer Coaches. Select the program that
best matches your current training schedule. If you have been inactive, select a
conservative schedule to assure success and
decrease the risk of injury. Plug in the start date or the date of your target
race and go! The schedule will automatically be
entered into your log. It is as simple as that...
Training:
Select the daily email to receive your training by the day or log on to your
account and review the entire schedule. Use the
interactive log to enter in valuable training information. The more information
you enter in your personal log, the better. You will
be able to use this information in the future to evaluate performance, keep
track of what works and what doesn't and stay motivated
to see just how far you've come.
Sign up at: www.RunnersWebCoach.com OR
http://training.active.com/ActiveTrainer/listing.do?listing=51

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

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
From the beginning, the mission of the company has been to improve the lives of
individuals we work with through the application of
proper and effective fitness and competitive training techniques. Whether your
focus is recreational, advanced, or you are a
professional racer, the coaching methodology employed by CTS will make you a
better athlete. Check the latest monthly column from
CTS at: http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

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

* Peak Running Performance
Peak Running Is The Nation's Most Advanced Running Newsletter. Rated as the #1
Running Publication by Road Runner Sports (Worlds
Largest Running Store) , Peak Running caters to the serious / dedicated runner.
Delivering world class running advice are some of
running's most recognizable athletes including Dr. Joe Vigil (US Olympic Coach),
Scott Tinley (2 Time Ironman Champ) Steve Scott (3 Time Olympian) and many more.
This bi-monthly newsletter has been around for over
13 years, and in the past two it has been awarded the "Golden Shoe Award" in
recognition of it's outstanding achievements.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
unningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

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

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have ONE personal posting this week.
ONE:
Hello,
I wanted to post a question on Runner's web and get some feed back from readers.
Has anyone run a marathon 8 months post partum and continued to breast feed?
This is my first child and I hope to qualify for
Boston which is about 25 mins slower than my PB. Please e-mail me at
mailto:jane_k_howe@... to let me know of any issues or
tips to help me train.
Thanks, Jane


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Q: Is it true that elite marathoners don't wear sunblock during races? Why?
2. This Week in Running
3. Dr. Gabe Mirkin's Fitness and Health E-Zine
4. Improving your health and performance through nutrition
5. Joe Henderson's Running Commentary - Running After Bill Bowerman
6. Why, and How, to Find a Track Club for You
One Is the Loneliest Number.
7. Concepts Of Exercise Physiology For Runners
8. To beat summer heat, acclimate before exercising
9. Growth hormone boosts fluid not muscle
10. Too much of a good thing risky for young athletes
11. 'Exercise after eating' diet tip
12. Experts on the Science of Protein and Exercise
Listen to a three-part expert discussion on the science of protein and exercise.
13. Owner's Manual: Tired Blood, Tired Body
Low Iron Isn't Just a Women's Problem.
14. Low testosterone 'death risk'
15. Tips for tackling triathlon’s open-water swim
16. Elite athletes and their not-so-elite diets
17. Protein and sports performance
18. Vitamin D dramatically cuts cancer risk: study
19. Walking becomes the new jogging
20. VO2Max Newsletter by Jason Karp

RUNNER'S WEB WEEKLY POLL:
"Will you follow the Tour de France this year?"

You can access the poll from our FrontPage ( http://www.runnersweb.com) as well
as checking the results of previous polls.

LAST WEEK'S POLL RESULTS:
"Have the ongoing doping admissions in cycling turned you off the sport?"
Answers Percent
1. Totally 13%
2. Partially 56%
3. No 25%
4. Don't care 6%


FIVE STAR SITE OF THE MONTH: McMillan Running.
*Note: Our Five Star Site of the Week has been changed to the Five Star Site of
the Month*
Train Smarter - Run Faster
Greg McMillan, M.S.
Greg McMillan is a runner, exercise scientist and coach who has the unique
ability to combine the science of endurance performance
with the art of real-world coaching. Greg has a masters degree in Exercise
Physiology where his research focused on the determining
factors of distance running performance. A student of the sport since he began
running in high school, he continues to apply
advances in sports science to his training programs.
As with his study of sports science, Greg continues to learn from the athletes
and coaches of yesterday and today. He vigorously
studies the great books on running and is eager to be around successful coaches
and athletes to learn from their experiences. In
fact, he recently completed a two-year stint working with Gabriele Rosa, the
great coach of such stars as marathon world-record
holder Paul Tergat, world-champion Moses Tanui and New York City and Boston
Marathon course record holder Margaret Okayo. Always
eager to learn and apply his insights, Greg had the opportunity to apply Rosa's
training philosophy with the Discovery USA marathon
training group. This experience has furthered his knowledge of training and adds
to his unique personal coaching program that blends
a variety of experiences with athletes from beginners to the world's best. He
also toured with his coaching mentor, Arthur Lydiard,
and was by the master coach's side when he died in 2004.
Throughout his coaching career, Greg has been successful at helping a wide range
of athletes. He has coached Olympic hopefuls,
regionally competitive runners as well as beginners. He has worked successfully
with middle-distance runners as well as marathoners.
His athletes include elite runners just out of college, masters runners at the
top of the US ranks as well as older runners who
maintain the drive and passion that running instills. He has worked with males
and females, individuals and teams, all with equal
success. He has coached in college, worked with high school runners and led
adult running programs. Above all his focus is on
success for ALL runners. Most of his athletes are self-described "middle of the
packers" who juggle training with work and family
commitments.
Most athletes attribute Greg's success and that of McMillan Running to not only
a full knowledge and experience with training but to
a positive attitude and passion for helping others. From the beginning, Greg's
mission and that of McMillan Running has been to help
people fulfill their potential.
Visit the site at: http://www.mcmillanrunning.com

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

BOOK/VIDEO OF THE MONTH: Lore of Running by Timothy Noakes.
Now revised, expanded and updated, Lore of Running gives you incomparable detail
on physiology, training, racing, injuries,
world-class athletes, and races.
Author Tim Noakes blends the expertise of a physician and research scientist
with the passion of a dedicated runner to answer the
most pressing questions for those who are serious about the sport:
· How your body systems respond to training, the effects of different training
methods, how to detect and avoid overtraining, and
genetic versus trainable potential
· How to train for the 10K up through ultramarathon with detailed programs from
Noakes and several leading running experts
· How to prevent and treat injuries, increase your strength and flexibility, and
use proper nutrition for weight control and maximum
performance
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0873229\
592

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. Q: Is it true that elite marathoners don't wear sunblock during races? Why?
-Andy Brownstone, via e-mail
A: It's true, Andy, and it has to do with these athletes being able to optimize
their body's thermoregulation. Put simply, sunscreen
could mess with the body's ability to keep itself cool. What researchers suspect
is that the oils from the sunscreen might be
clogging the skin's pores and preventing the sweat from evaporating. Or, the
oils change the way sweat spreads over the skin and is
able to evaporate. Research shows that waterproof sunscreens with higher SPFs -
anything over SPF 15 - reduces the body's ability to
sweat. It's this evaporation of sweat, over large swaths of skin, which cools
the blood flowing near its surface. This colder blood,
in turn, helps cool the rest of the body.
For elite athletes pushing themselves at their maximum sustainable intensity,
staying as cool as possible could play a critical
factor in their performance. I won't say whether it means the difference between
a first place finish or a last place finish; there
are too many other factors involved. But, at the highest level of competition,
where the difference between first and last place is
so small, the person who's able to stay the coolest should have an advantage.
REALITY CHECK
OK, before this goes any farther, let's get one thing straight: CTS is not
endorsing that anyone ignore lathering up with a sunblock
before heading outside to train or even to compete. We can't guarantee that
you'll enjoy a faster performance because you're not
wearing sunscreen or a sunblock. However, we can guarantee that you put yourself
at a much higher risk of developing skin cancer if
you head out without a sunscreen or sunblock covering your exposed skin. Also,
recent research out of Oregon State University
disputes the theory that sunscreens limit a body's ability to stay cool. Where's
there's any doubt, we advise you to play it safe.
Wear sunscreen.
More...from Train Right at:
http://www.trainright.com/articles.asp?uid=2364&p=2363


2. This Week in Running:
10 Years Ago- Thomas Osano (KEN) won the Tilburg (NED) 10 mile in 46:46 as
Kenyans swept the
top four places. Benson Lokorwa ran 2nd in 47:06 and Francis
Komu was a close
3rd in 47:07. Lornah Kiplagat (KEN) won the women's 8 km in
25:09, well ahead
of Joyce Chepchumba (KEN) in 25:31 and Irma Heeren (NED) in
25:35.
20 Years Ago- Douglas Wakiihuri (KEN) won the 10,000m at the Prefontain Classic
(OR/USA) in
28:06.00 with Brian Sheriff (ZIM) next in 28:07.12. Yutaka Kanai
(JPN) was a
distant 3rd in 28:31.99. Doug Padilla (USA) led a 1-2-3 USA
sweep in the 5000m
with his 13:30.20. Steve Scott (13:30.39) and Gerard Donakowski
(13:31.22)
followed with Canadian Paul Williams 4th in 13:33.68. Cindy
Bremser led a top
nine USA sweep of the 3000m with her 8:53.45. Lynn Jennings was
also under nine
minutes with her 8:58.74. Nan Doak-Davis was 3rd in 9:04.65.
30 Years Ago- Peg Neppel (USA won the 6th edition of the women-only
Mini-Marathon (NY/USA) 10 km
with a time of 34:16.3. Kathy Mills (USA) followed in 34:35 with
former marathon
WR holder Chantal Langlace (FRA) 3rd in 34:51. Americans Julie
Shea (35:17) and
Kim Merritt (35:31) rounded out the top five.
40 Years Ago- Ron Clarke (AUS) took the measure of Tracy Smith (USA) over 5000m
in Los Angeles
CA/USA, 13:39.8 to 13:40.8. Van Nelson (USA) was 3rd in 13:41.8
and Robert Day (USA)
was 4th in 13:47.0.
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.


3. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Dear Dr. Mirkin: What is the best exercise for me after knee replacement
surgery?
A: All people who have had joint replacements need an exercise program, and the
most effective exercise is pedaling a stationary
bicycle, according to researchers at Western Galilee Hospital in Israel
(Harefuah, December 2006). Without exercise after joint
replacement, muscles atrophy and the hip and knee joints become extremely
unstable.
People who have hip and knee replacements should not return to sports that
involve running or jumping. Total hip and knee
replacement devices have spikes that are placed into the bones of the leg and
hip. Your feet hit the ground hard when you run or
jump, propelling a shock up the leg to the hip and knee joints that can dislodge
the spikes. Pedaling uses a smooth rotary motion
that causes almost no impact of the feet on the pedals. Pedaling is done
primarily with the muscles of the upper legs, and
strengthening these muscles stabilizes both the knee and hip joints. Cycling
outdoors can be dangerous since a fall could dislodge
the joint replacement. If you were not a skilled cyclist before surgery and want
to ride outdoors, try a tricycle.
* Dear Dr. Mirkin: How can my diet affect my risk for prostate cancer?
A: Prostate cancer is the most common cancer in middle- aged men, and what a man
eats may have a lot to do with his susceptibility.
A study from the Karolinska Institute in Sweden shows that men who ate fatty
fish such as salmon, herring and mackerel were 64
percent less likely to suffer prostate cancer than men who never ate fish.
(International Journal of Cancer, November 2006).
The authors think that the omega-3 polyunsaturated fatty acids in fatty fish
block the prostate's production of prostaglandin E2
that causes inflammation. Your immune system is supposed to produce proteins and
cells that kill germs and protect you from
infection. However, if your immunity stays active, you can suffer from a process
called inflammation, in which these same agents
attack your body to cause a variety of problems including some types of cancers.
Interestingly, only fish-based omega-3 fatty acids
were shown to be associated with prevention of prostate cancer. In some studies,
plant-based omega-3 fatty acids such as
alpha-linolenic acid appear to raise levels of prostaglandin E2 and increase
prostate cancer risk. More This issue is still
controversial.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com/
* Thirty Minutes Three Times a Week is Not Enough
If you have heard that you get maximum benefit from exercising for 30 minutes
three times a week, you've been given bad advice.
Exercise can help to lower high blood pressure,
cholesterol, insulin levels and body fat. However, for most people, it takes a
lot of exercise to see these results.
A recent study shows that many people need to exercise a very long time just to
achieve a normal life expectancy (Current Opinion
in Lipidology. February 2007). One out of three
Americans can expect to develop diabetes, and most of these people have bodies
that cannot respond adequately to insulin because
they eat too much food and do not exercise enough. This causes their blood
sugar to rise too high after meals, which, in turn,
causes the pancreas to put out huge amounts of insulin that makes them even
fatter. Exercise can keep blood sugar from rising too
high after meals. When muscles are full of sugar, blood sugar goes from the
intestines into the bloodstream and spikes to high
levels. On the other hand, when muscles are empty of sugar, sugar goes from
intestines into the blood and then directly into muscles
to prevent the spike. It doesn't matter much whether you
exercise before or after eating, because both help to prevent the spike in blood
sugar that follows meals.
This study found that increasing the intensity of exercise reduces insulin
resistance. If you store fat primarily in your belly,
rather than your hips, the odds are overwhelming that you are either diabetic or
pre-diabetic, and without changing your lifestyle,
you will not live your normal lifespan. If your doctor clears you for exercise,
start an exercise program. If your exercise
program does not get rid of your belly fat, increase both the length and the
intensity of your workouts.
* Dear Dr. Mirkin: Does it matter when I drink during a long race?
A: A study from the University of North Carolina at Chapel Hill shows that
drinking fluids earlier can improve performance more than
taking them later (International Journal of Sport
Nutrition and Exercise Metabolism, December 2006). Seven highly-trained male
triathletes, aged 18 to 35 years, were tested during
two simulated Olympic-distance triathlons. They took a full glass of water at
8, 16, 24, and 32 kilometers, and this was compared
to taking the same drink 2, 4, 6 and 8 kilometers later in the event (at 10, 20,
30, and 40 kilometers).
As you would expect, opening swim times for 1500 meters were similar between
trials; as were the second event (40-km cycling)
times, but the third event (10-km run) times were faster when the athletes took
food and drink earlier. Dehydration does not harm an
athlete's performance until he lacks a large amount of water and his blood
volume is depleted significantly. That explains why the
athletes' performance was not harmed until the third event of the three-event
competition.


4. Improving your health and performance through nutrition:
With young players in mind, she writes that a healthy diet offers many benefits
to sports individuals training for specific sports.
The right eating plan allows you to obtain the maximum benefit from your
training program as well as minimising your risk of injury
and illness.
It is also important to achieve and maintain an ideal body weight and physique
that is correct for your particular sport to support
optimal sports performance. Eating correctly for your sport - pre, during and
post event, provides you with the confidence that you
are well prepared and will be consistent in your approach to achieving high
level performance. Eating correctly for your sport also
means enjoying your food!
The recipe for sports performance: Energy demands of sport
~ Energy needs must match the training demands of your sport.
~ To perform well in your chosen sport, it is important that your energy needs
are matched to your size and physique. Your normal
daily energy needs must also be added to the training demands of your sport.
Your energy needs depend not only on training and match
requirements but on any other activities you may do outside your specific sport.
There is no simple formula to predict this. Your
energy needs and food intake need to be periodised according to the frequency
and intensity of your training sessions during the
season.
Carbohydrates are an essential part of the eating plan
~ They provide fuel for exercising muscles;
~ Are essential to maintain a healthy immune system;
~ And help to minimise the risk of injury.
More...from SuperSchools at:
http://www.superschools.co.za/sporttalk.asp?id=5361&des=sportstalk


5. Joe Henderson's Running Commentary - Running After Bill Bowerman:
(Second in a series of articles, begun in RC 677, as if the year were 1977. Nike
assigned and then declined these writings for its
marketing campaign to re-release several shoe models from that era.)
Call it what you will -- an aerobic revolution, a fitness phenomenon, a running
boom (the most-used phrase), a jogging fad (the one
that oldtime runners hate, for both of its words). Running's population has
exploded. More runners are running more miles, entering
more races, and buying more products, publications and services. The runner, so
recently a seldom-seen oddity, is now trendy.
Long-distance running is no longer a clannish sport, skulking along beneath the
public's radar between Boston Marathons and Olympic
years. You can't go anywhere now without bumping into runners, sometimes almost
literally as they act like they belong on the
streets with cars. You can't escape being told it's so fantastic, you should try
it, here's a flyer for a race you'll be ready to
run next month -- and while you're at it, buy this shoe, subscribe to this
magazine, and this is how you should to train.
Running is more than simply a competitive sport, as it used to be. It's also an
accepted exercise. Today's runners come in all sizes
and shapes, all abilities and ambitions, and -- maybe most notably -- both
sexes.
Bill Bowerman is as surprised by all of this as anyone, even though he had as
much to do with it as anyone. Bowerman was so far
ahead of his time that he couldn't see what was coming. His contributions to
running, as we know it in 1977, came so early that he
doesn't get full credit for laying foundations on which others have built their
reputations as innovators and instigators.
This Bowerman story has little to do with his amazing run of success as
University of Oregon track coach from late 1940s to the
early 1970s, or with his coaching the Munich Olympic team. In fact, the
revolution/boom/fad has little to do with elite sport but
mostly with running for fitness and fun, far away from tracks.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2113


6. Why, and How, to Find a Track Club for You:
One Is the Loneliest Number.
When Mylene Cox joined the Greater Boston Track Club, she wasn’t sure what to
expect. Not having run in college, but knowing she
enjoyed the rigors of training on her own, Cox wanted to try something new. "I
heard that it was competitive and since I was never
part of a group I thought it would improve my running," says Cox. Was she
nervous, stepping onto a track with more experienced
runners who had spent their college days enduring grueling workouts?
"Completely," she says. "It was very intimidating. What helped
was the people—the whole sense of ‘team’ was there." In the year since she’s
been a club member, Cox has watched her PR’s fall and
her speed and endurance improve.
Such sentiments echo in clubs across the country, as a range of runners from
back-of-the-pack road racers to former star college
athletes discover the benefits of joining clubs. The reasons for signing up can
come in as many shapes and sizes as runners
themselves. Some enlist to reach very specific competition goals and take
advantage of organized workouts. Others seek the social
and psychological benefits of training with a group. And just as the list of
reasons goes on and on, so does the list of clubs. The
USATF has 2,100 members (that number includes youth groups and road running
clubs), and member clubs range from highly competitive
groups to those with relaxed and friendly atmospheres—or, in some cases, a
combination of the two.
And yes, there is a club out there for you, as long as you’re ready to put
effort into finding the right one. "The common
misconception is that clubs are only for good runners. Actually, clubs are how
runners get better and improve," says Steve Vaitones,
managing director of USA Track & Field New England. Sound appealing? Then it may
be time to look deep into your running psyche,
tally up your goals and unleash your inner club member.
More...from Running Times Magazine at:
http://www.runningtimes.com/rt/articles/?id=6706


7. Concepts Of Exercise Physiology For Runners:
Capillaries. Myoglobin. Slow-twitch fibers. Glycogen. These are the stuff of
long-distance running. The Kenyans have lots of them.
President Bush (#1 and #2) has them. And you have them too. This is also the
stuff of exercise physiology.
Exercise physiology is the science behind what you do on the roads and trails
every day. And while you may run to improve your
racing times, to relieve stress, or to lose weight, your body is constantly
adapting and improving. Running does many wonderful
things to make your body a more efficient running machine. Here are 6 concepts
from exercise physiology for runners:
I. Your muscles adapt very specifically to training
This means is that if you run on flat terrain, you will not have trained your
muscles to run uphill. And if you run slowly, you will
not have trained the additional fast-twitch muscle fibers needed to race at a
faster pace.
Your muscles are composed of several types of muscle fibers. You have probably
heard the terms "slow-twitch" and "fast-twitch"
fibers. The fast-twitch fibers actually come in 3 varieties, fast-twitch A, B
and C. When you run slowly you use your slow-twitch
fibers almost exclusively, but as you increase speed, you also use your
fast-twitch A fibers, and at peak speed you use all types of
fibers.
What does this mean for your running?
When you train slowly, you only activate your slow-twitch fibers, so the
fast-twitch fibers stay untrained. You need to train those
fast-twitch fibers in order to improve your racing performances!
Sounds like lots of speedwork, right?
Not necessarily. Dr. Phillip Gollnick, an exercise physiologist and biochemist
at Washington State University has shown that the
recruitment of additional muscle fibers is determined by the amount of force
required by the muscle, not the speed. What this
suggests is that you can increase your speed by increasing the force your leg
muscles can exert.
The best way to increase the force your legs can produce while running is to run
uphill. Uphill running will increase the power of
your leg muscles, and you can translate this into increased speed. And while you
won't be able to completely replace speedwork, you
should be able to reduce the frequency of interval sessions. Hill training can
also provide a welcome alternative to going to the
track on a cold, windy day.
More...from Pete Pfitzinger at:
http://www.pfitzinger.com/labreports/exphys.shtml


8. To beat summer heat, acclimate before exercising:
Fatigue, dizziness, cramps -- that's how overheating starts. Now scientists are
learning what causes it and how to prevent it.
EXERCISING al fresco is one of the great pleasures of living in Southern
California. The trees, the hills, the beach, the (sort of)
fresh air can make a long run go by faster. But summer heat waves and vicious
Santa Ana winds can turn refreshing outdoor exercise
into a sweat-drenched experiment in heat exhaustion.
Overheating, the mild form, causes fatigue and dizziness. That's annoying
enough. As internal temperatures rise above 100 degrees,
athletes may experience cramps, headaches, nausea and vomiting. By the time core
temperatures reach 104, the body rebels from
hyperthermia. If the athlete keeps on pushing and internal temperatures pass
104, the athlete risks "organ failure and death from
heat stroke," says Dr. Aurelia Nattiv, professor in UCLA's Department of Family
Medicine, Division of Sports Medicine.
Scientists are learning more about the factors that influence overheating — and
ways to help the athlete avoid it. Just how hot and
bothered you get on the inside depends on a number of factors: body size,
fitness level, intensity of exercise, the heat and
humidity of the environment, and how acclimatized you are to exercising in hot
weather.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-newcooldown4jun04,1,778767.story?co\
ll=la-headlines-health


9. Growth hormone boosts fluid not muscle:
Cheating athletes who take human growth hormone to bulk up are wasting their
time as well as risking their career and health, say
Australian researchers.
A new study has found the hormone retains fluid rather than builds muscle,
although not all experts are convinced by the findings.
A team co-ordinated by Dr Anne Nelson of the Garvan Institute of Medical
Research in Sydney reports its findings at a conference in
Canada this week.
"Using high but safe doses, we were somewhat surprised to find that human growth
hormone did not increase muscle mass or improve
sports performance," says Nelson.
"We believe that if there had been a dramatic effect [on muscle mass] we would
have seen it."
A total of 63 male and 33 female recreational athletes were recruited for the
study. They were young and healthy and did 2-10 hours
of exercise a week.
They were given either a placebo or a dose of human growth hormone (hGH) four
times the body's normal level. The men were also given
testosterone or a combination of testosterone and hGH.
More...from ABC at:
http://abc.net.au/science/news/stories/2007/1933498.htm


10. Too much of a good thing risky for young athletes:
Children who participate in organized sports should take time off in order to
avoid physical injuries, pediatricians say.
Overuse injuries are traumatic injuries to a bone, muscle or tendon that suffers
repetitive stress without enough time to heal.
The risks are higher in younger athletes because their growing bones cannot
handle as much stress as the mature bones of an adult,
according to the American Academy of Pediatrics.
Pediatricians should "encourage athletes to strive to have at least one to two
days off per week from competitive athletics,
sport-specific training and competitive practice (scrimmage) to allow them to
recover both physically and psychologically,"
according to a report in this month's issue of the academy's journal,
Pediatrics.
Breaks between seasons are particularly important for avoiding overuse injuries
in athletes who play many sports that use the same
body part, the group said.
Taking a break from one sport for two to three months each year also allows
injuries to heal while working on strength training and
conditioning to reduce the risk of future injuries.
More...from the CBC at:
http://www.cbc.ca/sports/story/2007/06/04/sports-children.html


11. 'Exercise after eating' diet tip:
Exercising after meals can help promote weight loss by boosting hormones that
suppress appetite, say UK scientists.
Thanks to these hormones, active people feel less hungry immediately after
exercise, and this carries through to their next meal,
experiments suggest.
Even when their meals were bigger, sporty people gained fewer calories overall
because they burned off more.
The Surrey University and Imperial College London work is published in the
Journal of Endocrinology.
Twelve volunteers were fed the same breakfast.
An hour later, half of them worked out for an hour on an exercise bike while the
other half sat quietly.
Both groups were left for another hour and then allowed to eat as much as they
liked.
Exercise guidelines
Unsurprisingly, people who exercised burned more calories than those who sat
quietly, 492 kcal compared to 197 kcal.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/6712923.stm


12. Experts on the Science of Protein and Exercise:
Listen to a three-part expert discussion on the science of protein and exercise.
Dr. Bob Murray talks to a panel of sports science and nutrition experts who
answer questions about protein, nutrition and exercise.
In Part 1, learn more about the basics of protein nutrition to help guide
athletes in their training. In Part 2, listen to the
experts discuss the role of protein during exercise. In Part 3, hear the experts
discuss the importance of protein and carbohydrate
in speeding recovery.
GSSI's Point of View
At GSSI, we are often asked for our point of view about protein and its use
around the exercise occasion - particularly during and
after activity. We have studied protein nutrition in the exercise setting for
decades and believe that protein intake after exercise
is key to stimulating rapid muscle recovery. There is no conclusive scientific
evidence that protein provides a performance benefit
during exercise. We also have concerns that protein in a sports drink has the
potential to interfere with what a sports drink is
designed to do - to rehydrate, replenish and refuel athletes. Protein can cause
negative taste issues in a beverage, and this can
interfere with hydration by negatively affecting fluid consumption. Science also
shows that increasing the calorie content of a
beverage slows gastric emptying, regardless of the source of the extra calories.
For that reason, adding protein to a sports drink
that already contains sufficient carbohydrate calories may slow gastric emptying
and increase stomach upset in stop and go sports.
Future research will provide a more complete understanding of these issues.
Listen to the podcasts at:
http://www.gssiweb.org/Podcast.aspx


13. Owner's Manual: Tired Blood, Tired Body:
Low Iron Isn't Just a Women's Problem.
When I first ran with Clover Coyner, she was an enthusiastic 29-year-old who
could run endless 7:40s and never met a hill she
couldn’t beat. A year later, she was a minute-a-mile slower, walking hills,
depressed, and soundly tired of well-meaning friends
trying to give her motivational speeches. A series of major expenses had also
left her strapped for cash. But, amazingly, she still
wanted to run, so she decided to sell plasma to pay race entry fees.
In the process, the plasma center ran a blood test. "Did you know that your iron
levels are low?" they asked. Not quite anemic, but
right on the borderline. Coyner was stunned. And angry. She’d had a physical
only a few months before, and the doctor hadn’t said
anything about low iron. Rather, he’d checked a box marked "normal." That, she
now realized, was technically correct. But not by
much. And it explained everything.
Low iron isn’t just a women’s problem. Last summer, 2004 Olympic marathon trials
winner Alan Culpepper had the same problem. "I felt
really sluggish," he says. "One day, I did repeat 1,000s on the track. They
weren’t terrible, but they were a struggle. When I
finished, I sat down and felt like I could go to sleep, right after the workout.
[So] I got my numbers checked." Culpepper wasn’t
borderline anemic, but he wasn’t where he should be either. "I knew right away
that that was the problem," he says.
Iron deficiencies take two forms. Full-blown anemia is a recognized and
sometimes severe medical problem. Untreated, it can take you
from peak performance to the point where walking feels like a marathon. Severe
cases can be life-threatening. It usually develops
over the course of weeks, but it can also come on suddenly due to a major
problem, such as internal bleeding.
More...from the Running Times at:
http://www.runningtimes.com/rt/articles/?id=11031


14. Low testosterone 'death risk':
Low levels of testosterone may increase the risk of death in men over the age of
50, US research suggests.
A study of 800 men over 50 found that those with low levels had a 33% increased
risk of death over an 18-year period than those with
higher levels.
At a Toronto meeting of The Endocrine Society, researchers said they did not
recommend taking supplements.
Experts warn there could be side effects and say men should keep active to help
maintain testosterone levels.
The study participants, who were aged between 50 and 91, have been taking part
in a chronic disease study in California since the
1970s.
Levels of testosterone were classified as low if they were at the lower limit of
the normal range for young adult men.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/6723723.stm


15. Tips for tackling triathlon’s open-water swim:
You’ve heard the horror stories. Sinking in a scuba suit. Lost contact lenses.
Gasping for air and going belly up. A swift kick to a
sensitive anatomical part. All triathletes—no matter how proficient they are at
swimming—will at some point experience the mishaps
that come with the often chaotic open-water start of the race.
The upside is there are plenty of ways to train for the swim start and a few
smart pieces of gear that will keep you front-crawling
rather than crying. First, it’s important to note that there are three types of
open-water starts, and triathletes should be
prepared for all varieties. With the beach start, waves of athletes gather on
the sand and run into the water together. During the
most common water waist start, swimmers stand waist-high in the water and then
begin freestyle swimming as a group. The water
treading start requires that swimmers propel themselves forward with a few
breaststroke kicks before transitioning to freestyle.
Training for the mass start in triathlon can dramatically improve not only your
performance but also your confidence level. The best
swimmers usually know where to go: to the front of the pack to set pace with the
fastest freestylers. It’s the “tweeners” and
newbies that often get caught in the middle of the shark tank with arms and legs
going every which way. That’s when performance
plummets and anxiety goes straight up.
To avoid this scenario, it’s smart to train with groups of people, preferably in
open water. Fort Collins-based USAT level II coach
Wendy Mader often takes her athletes to Pelican Lake during the summer. “About
20 to 30 of us all start together with the purpose of
racing to the dock and pulling and swimming over one another,” she says. “At
Masters [swim team practice], we all start in one lane
or pull the lane markers out and swim in circles around the pool passing one
another.”
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=f266108d-0afc-4678-b577-36d50e50b98\
3


16. Elite athletes and their not-so-elite diets:
By Peter Hadzipetros
I'd be the first to admit that I'm not proud of some of my eating habits. For
instance, I just scarfed two doughnuts during a
one-hour meeting. Had to restrain myself from grabbing a third. And — damn the
trans fats — there's a box of Girl Guide cookies
sitting at home with my name on it.
But — hey — I'm just human.
What surprises me is the terrible eating habits of some of our best athletes.
Recently, Teddy Katz at CBC Radio's The Inside Track
followed 12 members of the national rowing team as a dietician tried to teach
them the basics of eating right.
These rowers eat about 6,000 calories a day, which is two to three times what
most of the rest of us eat. Most of them put little
thought or time into what they stuff down their gullets, often gorging on a huge
meal at the end of the day. And they readily
admitted to taking in big helpings of potato chips and hot dogs.
"I think that when you're training hard, when you get off the water you just
want something fast and easy and generally speaking,
fast and easy tends not to be that good for you," rower Kyle Hamilton said.
The nutritionist — Susan Boegman took the athletes for a tour of a supermarket.
Her advice: shop at the perimeters of the store and
avoid the middle aisles. That's where all the processed and junk foods are.
Fresh foods — your fruits and vegetables, meat and dairy
— line the walls of the store
More...from the CBC at:
http://www.cbc.ca/health/fitness-blog/2007/06/elite_athletes_and_their_notso.htm\
l


17. Protein and sports performance:
Protein intake is one of the most hotly debated topics related to sports
nutrition. Most athletes probably ingest more protein than
they really require and there is a flourishing market for protein supplements,
amino acid mixes and all kinds of protein-based
‘power drinks’ that promise athletes top performance and massive gains of lean
muscle mass.
The protein requirements of athletes are influenced by the following factors:
~ How intensively the athlete exercises - the greater the exertion, the higher
the protein requirement.
~ How long the athlete exercises during training sessions and events - long
periods of training will increase protein requirement.
~ The type of exercise the athlete participates in - endurance training (e.g.
body building, weight lifting) leads to protein
breakdown and increases the requirement.
~ The level of training the athlete has achieved - highly trained athletes have
a lower protein requirement than athletes who are
starting their training. During rest periods, increased protein synthesis occurs
in highly trained athletes.
~ The energy content of the diet - athletes such as dancers, gymnasts and light
weight wrestlers who tend to restrict their energy
intake to maintain a low body weight, as well as vegetarian athletes, may have a
higher protein requirement and/or not ingest
sufficient protein for their needs.
~ Gender - male athletes tend to burn fat preferentially and thus usually
require less protein than female athletes who tend to burn
more protein and carbohydrates - despite this physiological difference most male
athletes ingest large amounts of protein.
~ The influence of hormones - the male hormone testosterone builds muscles, and
insulin also has an anabolic effect that increases
muscle growth. Cortisol, one of the stress hormones, is classed as a catabolic
hormone which breaks down muscle tissue and increases
the protein requirement.
More...from Health 24 at:
http://www.health24.com/fitness/Diet_Supplements/16-481-512,28113.asp


18. Vitamin D dramatically cuts cancer risk: study:
A landmark new study is raising the tantalizing spectre that a simple and cheap
vitamin supplement may offer a highly effective way
of preventing cancer.
The research, published in the online edition of the American Journal of
Clinical Nutrition, finds that a combination of vitamin D3
and calcium has a substantially marked effect on reducing cancer incidence.
The four-year study out of Creighton University in Nebraska found that women who
regularly took vitamin D3 had a 60 per cent
reduction in cancer infections compared to a group taking placebos.
The study followed 1,179 healthy, women 55 years and older from rural eastern
Nebraska between 2000 and 2005. Participants were
randomly assigned to receive 1400-1500 mg of calcium alone, or supplemental
calcium plus 1,100 IU vitamin D3, or placebo.
The researchers studied only vitamin D3, which comes from animal sources and
seems to be more active than vitamin D2, which is
derived from plant sources.
More...from CTV at:
http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20070607/vitamin_cancer_0706\
07/20070607?hub=TopStories


19.Walking becomes the new jogging:
More and more people are taking it outside and using walking to lose weight and
shape up.
If you love to walk, you're in good company. The Canadian Fitness and Lifestyle
Research Institute ranks walking as the most popular
physical activity among Canadians.
Fitness walkers are an increasingly common site in neighbourhoods from coast to
coast as they stroll, stride and strut in parks and
along city streets and sidewalks.
Why is walking so popular?
Study after study has demonstrated walking improves cardiovascular health,
bolsters weight loss, builds stronger bones and reduces
the risk of chronic diseases and some forms of cancer.
And since it's accessible, inexpensive, easy to do and gentle on the joints,
it's no surprise walking has earned a reputation among
health and fitness experts as the perfect form of exercise.
Despite all the good press walking has garnered over the past few years, there
has been very little published on just how fast and
how far you have to walk to reap the myriad of benefits attributed to walking.
Is window-shopping at the mall intense enough to boost overall health or do you
have to step lively to make your walk
workout-worthy? The good news is that walking at any pace, even over short
distances, improves health. Small reductions in mortality
have been reported from walking as little as five city blocks a day.
Significantly more health benefits have been noted among
walkers who stroll for a minimum of 30 minutes five times a week. Even better
news is if you're pressed for time, that 30-minute
walk can be broken up into two 15-minute bouts, without any reduction in
benefits.
More...from the Vancouver Sun at:
http://www.canada.com/vancouversun/story.html?id=fb99d7d4-bcca-4be0-86ba-c680db8\
42109&k=41001


20. VO2Max Newsletter by Jason Karp:
* Improving VO2max
Many runners seem to think the way to get faster is to run their interval
workouts faster. After all, it seems logical that if you
want to run faster races, you should practice running faster. But since the
optimal stimulus for improvement in VO2max is to run at
95-100% VO2max, running at 105% or 110% VO2max doesn't improve VO2max any more
than running at 100% VO2max. Remember that the goal
of training is to use the least stressful stimulus to elicit the desired
adaptation. All running faster does is increase the stress
of the workout without gaining any extra benefit. To make the workouts harder,
add more repetitions or decrease the time of the
recovery periods rather than by running faster. Only increase the pace of the
workouts once your races have shown that you are
indeed faster. Whether you are using long intervals (e.g., 3 x 1 mile or 5 x
1,000 meters) or short intervals (e.g., 30 x 200
meters or 15 x 400 meters) to improve VO2max, the pace should be the same since
the goal is the same--to improve VO2max (there are
other types of short interval workouts you can do at mile race pace to improve
anaerobic capacity).
* Running and Anemia
Iron deficiency is a common problem among distance runners, especially women and
when living and training at altitude. A severe
loss of iron can lead to anemia, a deficiency of red blood cells. If you've
been feeling lethargic during or after your workouts,
you should get a blood test to determine your iron status. Since iron is a key
component of hemoglobin (the protein inside red
blood cells that transports oxygen through the body), check your hemoglobin
concentration and hematocrit (the percentage of blood
composed of red blood cells). If you run a lot, you can have lower hemoglobin
and hematocrit values than the general population
without being iron deficient, since the plasma volume of the blood increases
from endurance training. So you should also check
transferrin (the protein that is bound to free iron in the blood). If you're
iron deficient, you may need an iron supplement, which
you should take with Vitamin C to increase iron absorption.
* Setting Goals
All successful people, whether they sell used cars or win Olympic gold medals,
have specific, definable, and difficult but
attainable goals. Goals provide direction, motivation, and a sense of purpose.
After you've defined your goals, surround yourself
with others who support them. And visualize yourself attaining your goals. I
know an Olympic track gold medalist who sat in a dark
closet the night before his 400-meter race, visualizing the race from every lane
of the track. Not knowing which lane he would draw
until the morning
of the race, he prepared himself for every possible scenario. Seeing yourself
do something before attempting to do it makes the
real thing feel familiar, like it's something you've already done. You also
must have the right attitude. Say to yourself, "I will
do this," rather than, "I want to do this." I want to earn a million dollars,
but the likelihood of that happening
is not as good as if I say, "I will earn a million dollars" and mean it (maybe
this strategy will even work for me completing my
Ph.D.!). With the year almost half over, choose something you want to
accomplish this year, set a goal, and go after it.
* To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com



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.

June 8, 2007:
Meeting Lille Métropole Gaz de France - Lille, France

Television
NCAA Division I Men’s and Women’s Outdoor Track & Field Championships
CTSV - 8:30 PM to 11:30 PM EDT

June 9, 2007:
Circle of Friends New York Mini 10K - New York, NY

DeCelle Memorial Lake Tahoe Relay - Lake Tahoe, CA

Television
NCAA Division I Men’s and Women’s Outdoor Track & Field Championships
CBS - 1:00 PM to 3:00 PM EDT

June 10, 2007:
Prefontaine Classic - Eugene, OR

Vancouver Triathlon World Cup - BC
ITU

Television - NBC 4 P.M. EDT
Prefontaine Classic - Eugene, OR

June 14, 2007:
ScotiaBank Rat Race for United Way - Toronto, ON

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

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

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

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

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

Have a good week of training and/or racing.

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

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

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

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

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

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

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

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

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

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

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

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

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

Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21

Endurance Films
Triathlon Training DVDs
https://endurancefilms.hivelocity.net/Merchant2/merchant.mvc?Screen=SFNT&Store_C\
ode=EF&Affiliate=runnersweb

Instant Stretching Routines
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.instantstretchingroutines.com/cgi-bin/a.cgi?a=runnersweb

ShoeWallet.com has set out on a mission to enable people to easily carry ID and
medical information at all times. Basically, anyone
who is out on the roads or trails needs a convenient place to carry this vital
information.
http://store.yahoo.com/cgi-bin/clink?joggerscompanion+pXgxpm+index.html+

SportsShoes in the UK
http://www.sportsshoes.com/index.php?id=149

Visit on AssociatesShop.com Online Bookstore for running and triathlon books:
http://associatesshop.filzhut.de/shop/index.php?ID=90c9f271c1a519abc4a69299be707\
5a9

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

TriSwim Coach - The Complete Guide to Triathlon Swimming
http://hop.clickbank.net/?rhianyth/triswim1

Adidas
http://www.dpbolvw.net/click-2141789-10440258

If you have an accident while running or cycling, do you want your family to be
contacted? Do you want to receive immediate and
proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
** You can get the new 3rd Edition of The Stretching Handbook at the old version
price of only US$19.97. But only until the 1st of
May!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/specials.php#stretch_book
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

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

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