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
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SUPPORT OUR ADVERTISERS:
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athletes and clinics related to multisport and
Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
Online registration ends at Midnight, June 17th. Follow the link 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:
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If anyone is looking for a web mail provider, you might wish to consider
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Advertise your event on the Runner's Web.
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You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.

THIS WEEK:

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 2,344 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
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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
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Training:
Select the daily email to receive your training by the day or log on to your
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you enter in your personal log, the better. You will
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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:
SF Marathon Runners Needed For Study On Nutritional Supplement & Immune Health.
Compensation Of $60 Or $150
Eligibility: Running In The San Francisco Marathon, Completion Of 1 Or More
Previous Marathons, & Email Access.
Requirements: Taking Yeast Based Supplement Capsules (4 Weeks Pre & 4 Weeks Post
Marathon); Keeping Records For 7 Days For Soreness
& For 28 Days For Infections;
For The Higher Compensation, Must Also Do 4 Saliva Donations (Most Subjects Will
Only Do The Records);
Contact: Dr Robert Disilvestro, Phd, mailto:Studies@.... Dr
Disilvestro Is A Professor At Ohio State University, But
This Is Not An OSU Study



THIS WEEK'S DIGEST ARTICLE INDEX:

1. Zoot Sports Introduces the First Triathlon Specific Footwear Line:
2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
3. This Week in Running
4. Joe Henderson's Running Commentary - Routes of a Revolution
5. 'Exercise after eating' diet tip
Exercising after meals can help promote weight loss by boosting hormones that
suppress appetite, say UK scientists.
6. Exercise: Too Much of a Good Thing?
7. Carb vs. Carb
Learn what type is best for your performance.
8. He east, she eats
How gender affects nutritional needs on both sides of the aisle.
9. Thinking on Your Feet
10. Sleep Your Way to Better Performance
11. To Keep Fit in Space, Train Like an Athlete
12. If you want to be forever young
The right routine restores muscles to their youthful vim.
13. Working out at lunch? Here's how to eat to recover
14. Study: Cereal Aids Recovery After Exercise - Breakfast Cereal And Milk May
Be Better Than Sports Drink
15. What's Your Ideal Weight
Dropping five pounds will make you healthier and faster--as long as you have
them to lose.
16. Run with Passion: Meet Lauren Fleshman
17. Endurance Lab Newsletter, Volume 3, Issue 3, May/June, 2007
18. The real secret to losing weight
19. More Info on Exercise Addiction
Can you exercise too much? Mental health experts say yes.
20. Digest Briefs



RUNNER'S WEB WEEKLY POLL:
"What is your favourite race distance?"

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:
"Will you follow the Tour de France this year?"
Answers Percent
1. Yes 85%
2. No 15%


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. Zoot Sports Introduces the First Triathlon Specific Footwear Line:
Zoot Sports, a global leader in premium multisport apparel and wetsuits,
introduces the first triathlon specific footwear line - the
ULTRA Footwear Collection. Zoot Sports has a long tradition of creating
innovative products for multisport athletes. This tradition
began in 1983 when Christal Nylin created the first triathlon specific product -
the Zoot Racesuit.
In staying true to Zoot's philosophy of "Finding Product Solutions for
Multisport Athletes," the Zoot Product Team reacted to
consistent feedback from athletes about the problems with running footwear for
triathlons.
After years of studying triathletes and further reinforced by athlete focus
groups, Zoot Sports identified four inherent footwear
problems specific to triathletes:
1. Speed of Entry - The need to get in and out of T2 as quickly as possible.
2. Sockless Wear - Triathletes don't want to take the time to put socks on.
3. Water Retention - Studies have shown that traditional running shoes can gain
an additional 30% of their weight during a race.
4. Biomechanics - Athletes run differently after racing a bike.
The solution to these problems is the ULTRA Line of Footwear. The initial ULTRA
line of Zoot Footwear includes four models in both
men's and women's styles: the ULTRA Race, an 8.4 ounce neutral racing shoe; the
ULTRA TT, a 9.2 ounce neutral lightweight trainer;
the ULTRA Tempo+, a 9.5 oz. dual-density midsole stability shoe; and the ULTRA
Recovery Sandal, a fully customizable and cushioned
sandal that helps reduce swelling and promotes a speedy recovery.
The ULTRA Footwear project is led by footwear industry veterans Aaron Azevedo
(formerly with Saucony, Reebok, North Face), Bob
Carroll (formerly with Saucony) and Mike Rouse (formerly with Mizuno, Brooks).
"Over the past 25 years, there have been great
performance breakthroughs in swimming and cycling that can be traced back to
triathlon specific products, such as the first
triathlon wetsuit and the tri-specific bike," notes Mike Rouse, "but no one has
ever addressed the most crucial part of the race,
the run, and we're excited to bring this innovation to the industry and the
athletes."
More...from Florida Sports at:
http://www.floridasports.com/article/?Guid=1c394faa-1388-4825-a63e-a791c7b8cab4


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Do Not Limit Calories Before Competition
Most athletes know that lack of fluids weakens and tires them, so they take
adequate amount of fluids, before, during and after
competitions. However, many do not know how much they need extra calories.
They often are told incorrectly that the human body as
so much fat on board that lack of calories is not a significant problem.
Researchers at the University of Wales in the United
Kingdom found that moderate calorie restriction two days prior to competition
slows down endurance far more than reduced fluid
intake over that same period (Medicine and Science in Sports and Exercise,
February 2007). Moderate dehydration does not harm
performance until a person becomes severely dehydrated.
On the other hand, lack of calories stops you cold in your tracks.
Dehydration does not limit endurance until a person loses enough fluid to
decrease blood volume, which takes a long time. However,
endurance during exercise depends on having enough sugar stored in your muscles.
When you exercise, you get energy from fat and
sugar stored in muscles, fat and sugar from the bloodstream, and to a lesser
extent, from protein. When your muscles run out of
their stored sugar, they can hurt and you will find it more difficult to
coordinate them. This happens no matter how much energy
you have stored in body fat, which is virtually limitless during almost all
athletic events. So a major nutritional principle of
endurance exercise is to store as much sugar in muscles as possible and preserve
that sugar supply for as long as possible. When
you reduce calorie intake, you reduce your stored muscle sugar supply, so you
should never fast or reduce calorie intake prior to
athletic competition. In a few sports, athletes must lose weight so they can
compete in a lower weight class, but they can
compensate to some extent by eating as much as possible just before they start
their competition.
* Dear Dr. Mirkin: Does the loss of muscle mass as we age come just from lack of
exercise?
A: Many older people are so weak that they move slowly, are terribly
uncoordinated and often fall and break their bones. A study
from France shows that part of this problem can be caused by faulty chewing
(American Journal of Clinical Nutrition, May 2007).
As almost all people age, they lose muscle tissue and become weaker. Muscles
are built from the protein digested from food. The
authors measured protein absorption in older people by feeding them radioactive
leucine and then measuring the amount in their
blood. Half the subjects had normal teeth and half had full dentures. Those
who lost all their teeth had far lower absorption of
the protein that they ate, absorbing only 30 percent compared to 48 percent for
those who had their own teeth. This study shows that
the ability to chew food affects nutritional status and may be a major factor in
the health of elderly people.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. This Week in Running:
10 Years Ago- Michael Mykytok won the USA 10,000m title with a 28:34.93,
defeating Reuben Reina
(28:34.93) and Peter Julian (28:35.65). Lynn Jennings took the
women's title
in 32:26.41, ahead of Annette Peters (32:28.55) and Deena
Drossin-Kastor (32:53.18).
Robert Kennedy won the next day's 5000m title with a 13:30.86
with Alan Culpepper
(13:48.90) and Brian Baker (13:59.36) rounding out the top three.
Libbie Hickman
was the women's 5000m titlist with a 15:37.73, followed by Amy
Rudolph (15:45.21)
and Melody Fairchild (15:45.54).
20 Years Ago- Nick Rose (ENG) won the British World Champs Trials 10,000m in
28:22.05 with
Stephen Binns (ENG) a close 2nd at 28:22.98. Rounding out the
top three was
Carl Thackery (ENG) at 287:25.17. Ten Brits broke 29 minutes.
30 Years Ago- Marty Liquori won the USA 5000m title in 13:41.6, trailed by Greg
Fredericks
(13:42.9) and Randy Melancon (13:43.6). Frank Shorter won the
10,000m title
in 28:19.76 followed by Ric Rojas (28:50.6) and Randy Thomas
(29:01.2). Peg
Neppel won the women's 10,000m title with a 33:15.1 with Karen
Cramond in 2nd
with a 34:27.9. Jan Merrill took the 3000m title in 9:00.19 with
Cindy Bremser
and Francie Larrieu finishing in 9:03.97 and 9:16.70
respectively.
40 Years Ago- Alistair Fergus Murray (SCO) won the Polytechnic (ENG) Marathon
in 2:19:06.
50 Years Ago- Zdzislaw Krzyszkowiak (POL) won the Janusz Kusocinski Memorial
3000m in 7:58.2.
Kazimierz Zimny (POL) was 2nd with 7:59.0.
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.


4. Joe Henderson's Running Commentary - Routes of a Revolution:
(Third in a series of articles, begun in RC 677, written as if the year were
1977. Nike assigned and then declined these writings
for its marketing campaign during the re-release of several shoe models from
that era.)
Two major and separate streams -- running for fitness and training to race --
came together in the past decade to produce Running
1977. Two of the founding fathers, who both get credit for this revolution and
earned it, are Kenneth Cooper and Arthur Lydiard.
Fittingly they had dipped their feet into both streams (as had Bill Bowerman;
see RC 678).
Dr. Cooper was a college miler, then he ran the Boston Marathon while in medical
school. As an Air Force physician he began
researching fitness, which led him to praise endurance activities such as
running, which led to his best-selling book Aerobics,
released in 1968.
This book inspired hordes of new adult-onset runners, because running was simple
and time-efficient. Many of them reached Cooper's
prescribed amount -- two to three miles, three to five days a week -- and looked
to go longer and faster.
Lydiard is the New Zealander who exported fitness running, "jogging" as it was
called then, to the U.S. by way of Bowerman. Lydiard
is better known, though, as a coach of Olympic medalists: three runners with
three golds and a bronze among them, all coming from
his Auckland neighborhood.
This coach turned away from the standard training of his day -- almost all of it
fast and on the track. His runners trained long
miles on the roads and trails. Their success bred imitation, and soon runners
everywhere were training longer and slower.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2114


5. '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.
And when given the chance to eat afterwards, people who had exercised tended to
eat more, 913 kcal versus to 762 kcal.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/6712923.stm


6. Exercise: Too Much of a Good Thing?
When it comes to exercise, I have the zealotry of the converted. As a kid, I
faked asthma attacks to get out of the Presidential
Physical Fitness Test, once missed my heat at a swim meet because I was in the
locker room studying for a calculus test, and as a
softball player, truly earned the nickname of Hardly Homerun Hobson. Then, in my
early 20s, I discovered running, and soon you
couldn't shut me up about the virtues of prolonged exercise. I started running
marathons. When that got old, I took up triathlons
and have now competed in several Ironman races. For years, I've insisted to
everyone who questions whether 12 straight hours of
exercise can possibly be good for me, that of course it is. How can it not be?
Except that sometimes, during the last 10K of a marathon, for instance, when I
start bargaining with my quads like an atheist in a
foxhole, I wonder whether that much exercise can possibly be good. And a number
of recent studies suggest that my exercise regimen
could be doing damage to my heart, immune system, and the rest of my bod.
So I called Arthur Siegel, chief of internal medicine at the Harvard-affiliated
McLean Hospital. For years, he has been studying
nonelite Boston Marathon runners, and he runs the things, too, so I assumed he'd
be a rabidly kindred spirit. He agrees that getting
a moderate amount of exercise is one of the best things you can do for your
health. Not so racing 26.2 miles. "Marathon running is
an overdose of a good thing," he says.
More....from US News at:
http://health.usnews.com/usnews/health/articles/070517/17exercise.htm


7. Carb vs. Carb:
Learn what type is best for your performance.
By Ryan Kohler, CTS Coach and Sports Nutritionist
Glucose, fructose, sucrose, maltodextrin-they all show up in various forms in
many of the sports-nutrition products available to
help you stay fueled during your sport and produce a solid performance. They're
digested quickly, and because of this feature, they
can push back your time to fatigue, the point where your muscles simply run out
of gas. Seems simple enough, eat simple carbs and
you keep going.
But walk into any health food store and you'll face an onslaught of products all
with different variations of essentially the same
carbs: glucose, fructose, maltodextrin, or a combination of all three. They all
make the same promise, to refuel your energy stores
quickly. So what's the difference? Let's break it down.
Glucose is the best known of the simple carb trio glucose, fructose, and little
used galactose. It's essentially energy in its
simplest state. And because a glucose molecule is the simplest form of
carbohydrate, it's absorbed by the body faster than any other
carb. As a result, it's long been a staple in the athlete's diet going back 25
years to the days when Karo syrup and water served as
the high-tech sports drink of the day.
Fructose, like glucose, is another simple carbohydrate found naturally in sweet
fruits. As it's sweeter than glucose, it's often
used to improve the taste of sports drinks. NOTE: fructose is not to be confused
with high-fructose corn syrup. Fructose, in its
pure form found in fruits, is not a problem to digest. It's the "high" in
"high-fructose", a super-concentrated form of fructose,
that makes it difficult for the body to process.
More...from Carmichael Training Systems at:
http://www.trainright.com/articles.asp?uid=2366&p=2363


8. He east, she eats:
How gender affects nutritional needs on both sides of the aisle.
What Calories
Men: A man logging 25 to 30 miles per week needs about 19 to 21 calories per
pound of body weight, or 3,200 calories per day for a
170-pound runner.
Women: A woman logging 25 to 30 miles per week needs about 17 to 19 calories per
pound of body weight, or 2,500 calories per day for
a 140-pound runner.
Explanation: At any given mileage (and even at comparable weights) men burn more
calories than women because they generally have
more muscle and less fat.
What Carbs
Men: Eat 10 to 12 servings of fruits and vegetables daily along with 10 to 12
servings of grains to help you meet your higher fiber
needs (38 grams per day).
Women: Aim for nine servings of fruits and veggies and at least seven servings
of grains (mostly whole) to help you get the 25 grams
of fiber you need per day.
Explanation: Women burn more fat than carbs than men while running, so men need
at least four grams of carbs per pound of body
weight daily. Women need three.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-301--11893-0,00.html?cm_mmc=Ex\
tra%20NL-_-2007_06_07-_-nutrition-_-He%20Eats,%20She
%20Eats
[Long URL]


9. Thinking on Your Feet:
by Coach Brendon
So you've downloaded the latest and greatest training plan or better yet got one
personally designed for you and are all set to
break your PB. Getting the most out of your body requires more than just blindly
following the plan. Your have to think on your
feet.
I see it all the time - if it's down on paper then it must be the right thing to
do. If things are going to plan then your training
program is likely to be close to what's required, it's just when you are either
going better or worse than expected that things
start to come unstuck.
This is where coaching really comes into play - if you don't have a coach then
it's about self coaching and even if you have a coach
they are not always going to be there with you making the decisions about what
to do. You need to think on your feet.
Like all coaches I rely on the athlete to provide reliable accurate information
about how they feel and what they are capable of
doing.
The best athletes I have worked with have been extremely good at self
monitoring, modifying their plan and getting the best out of
their body. This is irrespective of ability - I have seen some very average
athletes do a wonderful job of modifying their plans
based on how they feel and subsequently squeezing a lot more out of themselves
than some very talented athletes.
Work your plan based on how you feel
Let's say that you are 3 weeks away from running a Marathon and you have planned
to do a key session of 5 reps of 6-9 minutes at
projected marathon race pace. If you feel really good are absolutely flying you
may go to the upper end of the plan = 5x9min. If you
feel good but not unexpectedly so, maybe you go 5x8min. If you feel average then
it would be 5x7min and if you feel a little below
par but not overly tired 5x6min. That's why I like to offer a range for key
workouts when I coach, as it gives athletes the power to
choose based on how they are going. Your best bet is to gauge how you feel at
the start of the session and go into the set with a
realistic idea of what you can do.
Further to this, you may complete your warm up and feel good, start doing these
reps and run the first one going 8min - at this
point you should ask yourself the question "if I run the remaining 4 reps how
will I feel?" If you don't feel at this point that you
are going to be able to manage another 4 you may decide to cut the remaining
reps back to 7min each. Another scenario is that you
get to the end of the 4th rep and have had to start to dig a little deep - maybe
this is the time to back off.
More...from Endurance Coach at:
http://www.endurancecoach.com/Thinking_on_Your_Feet.htm


10. Sleep Your Way to Better Performance:
Here's an experiment in thought: what do you think happens when you look at the
reported sleep patterns of a high-powered CEO versus
that of an elite athlete? An intriguing dichotomy emerges. The businessman makes
a point of bragging about how little sleep he needs
to run a large multi-national corporations (he has "more hours" in a day to get
more done) while the athlete would point out how
much sleep he gets everyday, and talk about his nap after lunch, too (he needs
more time for his body to recover from workouts). The
only common denominator? Neither complains of fatigue.
For the rest of us - the perpetually exhausted masses trying to balance the
stresses of family and work with a recreational fitness
or training program-neither the CEO's or the elite athlete's approach to sleep
is optimal. What may work best, and we stress the
word may, is a hybrid of the two that involves a slightly shorter night of sleep
of about 6.5 to 7 hours combined with a 20- to
30-minute nap in the mid-afternoon.
What happens when you sleep?
As soon as you close your eyes, start to empty your mind, and breathe
rhythmically, your body's recovery systems go to work to clean
up the physiological damage that comes out of the stress of your day - including
your workouts. They're busy repairing muscles
cells, shoring up bones, and building up your immune system to make you stronger
and healthier.
But check this out: the bulk of this bodily recharging actually happens within
the first two hours of sleep. This is why some
scientists believe that it's best to break your sleep into long naps scattered
throughout the day in much the same way that
nutritionists promote the idea of eating small snacks all day long instead of a
few big meals. This tactic has been successfully
employed by everyone from ultra-endurance athletes to long-distance sailors.
These people have literally trained themselves to
operate on as little as 5 hours of sleep picked up in 1 or 2 hour increments
every 24 hours.
More...from TriFuel at:
http://www.trifuel.com/training/health-nutrition/sleep-your-way-to-better-perfor\
mance


11. To Keep Fit in Space, Train Like an Athlete:
Newswise - If one part of your car isn't properly maintained, it can affect how
the entire vehicle runs - especially if you're
taking a long trip. The same can be said for the human body. That's why, when it
comes to fitness in space, it's important to create
a program addressing the whole system, parts included.
To keep astronauts healthy on long missions, researchers with the National Space
Biomedical Research Institute (NSBRI) are
developing an integrated exercise program that addresses a number of the
physical changes caused by microgravity.
"Exercise has long been considered a solution for many of the health problems
encountered in space. In addition to psychological
benefits, it preserves physical fitness, circulatory function, and bone and
muscle strength," said Dr. Benjamin D. Levine, team
leader for NSBRI's Cardiovascular Alterations Team. "To combat potentially
mission-compromising health challenges, we're focusing on
developing individualized exercise regimens using the equipment available in
space to produce the most collective benefit to the
body."
Building on decades of research studying athletes and performance, Levine and
colleagues at the Institute for Exercise and
Environmental Medicine (IEEM) at Presbyterian Hospital of Dallas, which is a
collaboration between Presbyterian and UT Southwestern
Medical Center, have developed an exercise training program that varies
intensity and duration, combines strength and aerobic work,
and includes a specially-designed oral supplement of
potassium-magnesium-citrate. The supplement is known to prevent kidney stones
by reducing urinary excretion of calcium.
More...from Newswise at:
http://www.newswise.com/articles/view/530782/


12. If you want to be forever young:
The right routine restores muscles to their youthful vim.
If promises of improved health have yet to lure you into the gym, maybe upping
the ante to include turning back the effects of
ageing is enough to get you lacing up your gym shoes.
A recent study out of McMaster University in Hamilton showed seniors who
followed a basic weight-training routine not only got
stronger, they reversed some of the effects of ageing in certain muscles at the
cellular level.
"The main, novel finding is that we could bring that ageing mitochondria [in
muscle cells] pattern back toward a younger person,
almost reversing the ageing signature, pretty much by 40, 45 years with six
months of weight training," study co-author Mark
Tarnopolosky said in a Canadian Press article published last month.
Tarnopolosky's findings are only the most recent addition to a growing number of
studies that suggest exercise can counteract the
effects of ageing.
Never theless, Timothy Doherty, a clinical scientist at the University of
Western Ontario who studies ageing and neuromuscular
function, reminds those seeking the fountain of youth that ageing is inevitable
--even among exercise fanatics.
More...from the National Post at:
http://www.canada.com/nationalpost/news/artslife/story.html?id=873a5bf3-90cc-4be\
c-bd88-3450c65123d0


13. Working out at lunch? Here's how to eat to recover:
Since squeezing fitness pursuits into an already busy day isn't easy, it makes
sense to use the lunch hour for double duty. Work
out, then eat. Trouble is, there's not much time for both. So save time by
preparing a quick, high-caliber meal the night before.
Three key elements come into play when replenishing the body post-workout:
fluids, carbohydrates, and protein.
"It's tough for muscles to work and recuperate when they're dehydrated," says
sports nutritionist Jackie Berning, Ph.D., R.D., an
associate professor at the University of Colorado in Colorado Springs. The best
post-workout fluid source is water, of course, but
soups, fruits, and vegetables also help hydrate muscles.
Next, muscles need carbohydrates to replace the carbs that were stored as
glycogen and used during exercise. "You can fuel muscles
on gummy bears, Cokes, and Twizzlers," says Nancy Clark, M.S., R.D., senior
sports nutritionist at Healthworks Fitness Center in
Chestnut Hill, Massachusetts, and author of "Nancy Clark's Sports Nutrition
Guidebook." Of course, the downside of that sugary
strategy is that there aren't any other redeeming nutrition qualities, such as
vitamins. Better choices, Clark says, are fruits,
legumes, and whole-grain bread products. Not only do these complex carbs
replenish muscles, but they're also loaded with fiber and
other nutrients.
More...from CNN at:
http://www.cnn.com/2007/HEALTH/diet.fitness/06/08/cl.eat.after.workout/index.htm\
l


14. Study: Cereal Aids Recovery After Exercise - Breakfast Cereal And Milk May
Be Better Than Sports Drink:
Whole-wheat flake cereal and nonfat milk may facilitate recovery after exercise
at least as well as a specialized sports drink,
according to research presented in New Orleans at the 54th Annual Meeting of the
American College of Sports Medicine (ACSM).
Researchers hope the findings will help home exercisers who may find it
convenient to grab a post-workout snack from their kitchen.
"Sports drinks may have an advantage in convenience," said lead researcher Lynne
Kammer, working under John Ivy, Ph.D., at the
University of Texas at Austin. "We wanted to look at a realistic exercise
scenario and test the effectiveness of whole foods that
might be acceptable for muscle recovery. While some studies test athletes to the
point of exhaustion, athletes typically don't do
that every time they train."
Kammer had eight male and four female cyclists fast for 12 hours, then perform
two-hour rides at least five days apart on a bicycle
ergometer. After exercise, participants were given either a 100-percent
whole-wheat flake cereal with nonfat milk or a sports drink
containing carbohydrate. Researchers compared the effects on blood glucose,
insulin, lactate, and muscle glycogen and protein
synthesis. Riders gave blood samples just before the ride, at the end of the
ride, and at intervals of 15, 30 and 60 minutes after
the ride. Biopsies from the quadriceps muscle were taken immediately after the
ride and 60 minutes later.
Both treatments (sports drink and a 100-percent whole-wheat flake cereal with
milk) raised blood glucose and insulin levels;
however, during recovery, cereal raised insulin significantly higher and blunted
the rise in blood lactate compared with sports
drink. While glycogen storage was comparable between the two treatments, cereal
showed a significant advantage in protein synthesis
and additional glycogen storage potential
More...from Medical News Today at:
http://www.medicalnewstoday.com/medicalnews.php?newsid=73963


15. What's Your Ideal Weight:
Dropping five pounds will make you healthier and faster--as long as you have
them to lose.
Some runners don't worry much about their weight. they think: I run, therefore I
can eat a cow for dinner. However, these same
runners will gain 3.3 pounds per decade, according to a recent analysis of 4,700
midlife male runners from the National Runners'
Health Study. That's not a lot, but it does add up, and the gain strikes even
those running more than 40 miles a week. The same
runners also gained three-quarters of an inch around the waist every
decade--goodbye six-pack abs!
I've always monitored my body weight closely, believing I have an American
birthright to obsess over it, just like Oprah, Jared, and
millions of others. I also figure there are two solid reasons to get on the
scale every Saturday morning: I want to find and
maintain my healthiest weight, and I also want to determine my fastest weight. I
suspect I'm not the only runner who's interested in
these two.
Twenty years ago, when reading some early studies on body mass index (BMI) and
longevity, I cringed. People of my BMI--I'm
relatively tall and skinny, with a BMI around 21.0--were dying younger than
others a little heavier than I. (You can quickly
determine your own BMI using the tool in the Nutrition & Weight Loss channel on
runnersworld.com.)
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-304--11903-0,00.html?cm_mmc=Ex\
tra%20NL-_-2007_06_14-_-nutrition-_-Do%20the%20Math
[Long URL]


16. Run with Passion: Meet Lauren Fleshman:
The most powerful training tool is not the miles. It's the mind. Take a lap
through the training philosophy of Nike elite runner
Lauren Fleshman. See how she builds confidence with every race on her road to
Beijing. And check out gear designed exclusively for a
woman's body-based on decades of research with runners like Lauren.
More (Video)...from Nike.com at:
http://www.nike.com/nikerunning/usa/home.jhtml?promoID=USRU_EM_061207_junenews#f\
leshman


17. Endurance Lab Newsletter, Volume 3, Issue 3, May/June, 2007:
Race season is here! Finally...the time every endurance athlete has been waiting
for! Let's ensure you race to your potential. This
newsletter has two training tips which will help you do just that.
Training Tip #1 - Warming Up
To optimize performance in a race, it is absolutely crucial to get in a
sufficient warm up. Consider the following:
-the shorter the race, the longer the warm up should be. Keeping in mind that
every athlete is different, the following general
guidelines apply to triathlons:
A try-a-tri triathlon should demand a good long warm up...20 to 30 minutes!
A Sprint to an Olympic distance can be handled with a short bike and a moderate
swim warm up.
A Half Ironman requires only a short swim warm up.
And Ironman...well, a minute or two of easy swimming should do.
-the warm up should start very slow, very aerobic. And progressively build to a
moderate effort. Finish the warm up such that you
have reached goal race pace for a minute or two.
-note that some triathlons do not allow athletes into the water until X minutes
before the start of the race. And often this window
is too small a time frame to get a suitable swim warm up in. Have a Plan B warm
up routine.which would include a dry-land swim warm
up (arm circles, swim tubing, etc).
-perhaps most importantly, show up to the race venue early! Register, pick up
your kit, timing chip, set up your transition...and
then warm up sufficiently.
Training Tip #2 - Nothing New on Race Day!
If you have done much reading on racing and training, you have probably heard
advice such as "don't try in racing what you haven't
already tried in training". And it is possible that you (or someone you know)
have overlooked that advice!
Let's reinforce this advice: do not try something on race day that you have not
already tried out in training. And to further
qualify this advice, don't just try something new in training once. Try it out a
few times before taking it into a race. This
applies to equipment, nutrition/hydration techniques, pacing, mental skills,
clothing, etc.
Note: it is common practice to select a non-priority race to try out something
new. But do not use your key race, your "A" race, to
try something new. Too many triathlons are compromised due to an athlete trying
out a new sports drink, or a new seat height, or a
new heart rate zone on race day. Don't you be that athlete!
Endurance Lab Promotional
The Endurance Lab is pleased to announce the offering of four unique Ironman
Clinics for 2008. Each clinic will work with up to ten
eager Ironman participants and guide them along the path to their Ironman
experience. Event-specific clinics are offered for USA,
Canada/Kentucky, Wisconsin, and Florida. For more information, please visit
www.endurancelab.ca/Ironman2008.
The Endurance Lab has two IronCase Bike Boxes available for rent. One week
rentals are $50. Email (mailto:info@...) or
call (416.453.2523) to reserve yours for your upcoming race!


18. The real secret to losing weight:
Tedd Mitchell, M.D.
Certain diets work for some, but not all. A better bet? Eat less, eat a variety
of foods, and exercise more.
The battle of the bulge heated up recently when a study published in the Journal
of the American Medical Association (JAMA)
suggested that the Atkins diet, a program that's heavy on the fat, was better
for weight loss than other diets considered more
healthful. The study, conducted by researchers at Stanford University, was in
JAMA's March 7 edition. Boy, did it raise some
eyebrows.
The researchers followed 311 women, all of whom were overweight and not yet
menopausal, for approximately one year. The women were
divided into groups and placed on one of the following diets: the Atkins diet
(high-fat, very low-carbohydrate), the Zone diet
(low-carbohydrate), the LEARN diet (a traditional low-fat, high-carbohydrate
diet supported by most dietitians), and the Ornish diet
(high-carbohydrate, extremely low-fat).
The women in each group attended weekly one-hour seminars given by a registered
dietitian for eight weeks of the study that
emphasized sticking to their diets as much as possible. Advice on other
lifestyle habits (such as exercise) was given to all
participants as well.
After a year, each program resulted in weight loss, but the women on the Atkins
diet seemed to lose more. Here's how it broke down
(by average weight loss): Atkins, 10.4 pounds; LEARN, 5.7 pounds; Ornish, 4.8
pounds; and Zone, 3.5 pounds.
As you might expect, not all experts agreed with or were happy about the
results. Proponents of each of the other diets were quick
to point out shortcomings, design flaws, and omissions in the Stanford group's
effort. But such criticisms are to be expected,
particularly when the topic is as heavy (excuse the pun) as weight loss.
So what should the average person learn from such a study? Here's my take on the
data. No one "diet" works for everyone. Folks
respond differently to diets depending on food preferences, willpower, support
from family and friends, and access to diet foods.
The real "secret" to these women's success wasn't the diet they were on, but
rather the fact that they stuck to it!
The shortcoming of many diets is that they require people to completely exclude
food groups. Although that may sound attractive at
first ("You mean I can have all of the burgers I want?"), in reality it becomes
increasingly difficult to follow over the long run.
And remember, keeping your weight down over the long run is the goal for good
health.
So the advice I give to both men and women trying to shed some pounds and keep
them off is simple. There are no quick fixes. When it
comes to achieving and maintaining a healthy weight, a dietary program should
consist of foods from all of the groups (protein,
fats, and carbohydrates), and it should limit those foods that seem to be
associated with most problems -- namely saturated fats,
trans fats, and refined sugars.
The struggle to maintain a healthy weight requires a sustained effort. So the
approach one chooses should be tailored to individual
needs and desires. No "cookie cutter" approach works for everybody in spite of
the attempts by advocates to suggest otherwise.
Be sensible. Eat less. Eat a variety of foods. Lose the booze. Get more active.
These are the tried-and-true methods for achieving
your desired results. They may not be as fancy as a best-selling author's
approach, but they will work.
This article originally appeared in USA Weekend. Tedd Mitchell, M.D., is
president, medical director, and a staff physician at
Cooper Clinic. For more information or to schedule an appointment, call
972-560-2667.
For more health articles visit www.CooperComplete.com


19. More Info on Exercise Addiction :
Can you exercise too much? Mental health experts say yes.
You run in the morning, train for your next marathon at night despite a nagging
injury, and head to the gym to weight train in your
free time. Missing a workout is not an option.
Are you exercised obsessed, or just an avid exercise enthusiast?
That depends on your attitude, say mental health experts. If you exercise
frequently because you enjoy it and you like the health
benefits it provides, you have the right reasons in mind. If you exercise
because you feel compelled to do so, and in spite of
having injuries, you may be at risk for developing an exercise disorder.
"There is no set formula or standard that reveals how much exercising is too
much," says Theresa Fassihi, Ph.D., a psychologist with
the Eating Disorders Program at The Menninger Clinic. "But if exercising is
interfering in a person's life, and it is compulsory,
then it may be a problem."
Dr. Fassihi treats patients in the Eating Disorders Program who over exercise in
an attempt to burn off calories, build muscle or
attain physical perfection. It is common for patients with exercise disorders to
also have an eating disorder, Fassihi says.
Problems occur when body perception doesn't match reality.
As with eating disorders, persons involved in activities or professions that
require physical beauty or high levels of physical
performance-such as athletes and dancers-are particularly vulnerable to
developing exercise disorders. High achievers with
perfectionist personalities are also vulnerable. Both men and women can have an
exercising disorder, but they often have different
goals for their exercise regimens. Women seek the "lean look" and typically
exercise aerobically to become thin. Men want to bulk up
and lift weights to increase muscle mass.
More...from myFox Houston at:
http://www.myfoxhouston.com/myfox/pages/News/Detail?contentId=3467978&version=1&\
locale=EN-US&layoutCode=TSTY&pageId=3.5.1


20. Digest Briefs:
* Nutrition: Calorie Intake May Affect Bone Health of Young Women
When a young woman stops menstruating, doctors often take it as a red flag that
she may not be eating enough, which, among other
problems, can inhibit bone formation.
But a new study has found that some young women who have regular periods may
still be eating so little that they endanger the health
of their bones.
There are a number of reasons a teenager may not be consuming enough nutrients.
Anorexia is a common one, but young women who work
out intensively for a sport like gymnastics without increasing their energy
intake are also at risk.
The study, by Anne Loucks and Aiden Shearer of Ohio University, looked at the
role of nutrient intake and bone formation in women
ages 18 to 32. It was presented last week at a meeting of the Endocrine Society.
For five days, the researchers restricted the women's caloric intake and had
them exercise for more than an hour and a half each
day. The women were separated into two groups, one younger and one older.
When the researchers drew volunteers' blood at the end of the five days, they
found decreased levels of two markers for bone
formation.
While earlier research found that calorie restriction did not disrupt the
reproductive system in the older group of young women, the
new study suggests that taking in too few calories still impairs their bone
formation.
The implications may be greatest for women who exercise a lot and do not consume
enough food.
"Regular menstrual cycles do not reliably indicate that they are eating enough
for what they're expending," Dr. Loucks said.
From the New York Times at:
http://www.nytimes.com/2007/06/12/health/nutrition/12nutr.html?ref=fitnessandnut\
rition
* Did you know?
The optimal time between strength workouts is two to three days. Researchers at
the University of Alabama found that you need at
least 48 hours between weight-training sessions to give your muscles enough
recovery time. And for best results, don't let the next
session come more than 72 hours later.



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 16, 2007:
Grandma's Marathon - Duluth, MN

Mercedes-Benz Classic Mile - Cambridge, ON

Steamboat 4 Mile Classic - Peoria, IL

Television - CBC
02:00 PM EDT - Golden League Oslo

June 16 -17, 2007:
Muskoka Triathlon & Duathlon - Huntsville< ON

June 17, 2007:
Alterna Do It For Dad 5/10K - Ottawa, ON

Hy-Vee Triathlon - Des Moines, IA

Manitoba Marathon - Winnipeg, MAN

June 20-24, 2007:
AT&T USA Outdoor Championships - Indianapolis, IN

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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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

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