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
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1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
The 2008 race will be held on Saturday, June 21.
In this year's race Paula Githuka of Hamilton held off a closing Nicole
Stevenson of Toronto to win Emilie's Run - The Emilie Mondor
Memorial 5K in Ottawa. Githuka held a nine second lead at 3K which Stevenson
whittled down to two by the finish line. Githuka won in
16:37 to Stevenson's 16:39. in 2006 - in the RunnersWeb5K Race for Women -
Stevenson won in 16:28 over Emily Tallen of Kingston
who placed third this year in 16:55. This year 45 women ran under 20:00. For
more on the race visit the website at:
http://www.emiliesrun.com.
Join Emilie's Run Community 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. 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

7. Sportera.Net
Sport massage has become an integral part of the new athletic regimen from after
school athletics to high performance training.
With an athlete in mind SporteraT Sport preparations were developed. SporteraT
Sport Lotions are designed to give an extra edge to
physically active persons and athletes at every level of training.
Complete workout routine includes not only the exercise itself, but also caring
for the wear and tear and minor injuries that
naturally occur with strenuous movement. The nature of SporteraT Sport Lotions
makes it ideal complement to a total training.
Anyone who routinely performs physical activities such as running, hiking,
strength training, playing soccer, hockey, basketball,
and tennis will ultimately benefit from SporteraT Sport lotions.
SporteraT Lotions are designed to help the body prepare itself and recover from
the stresses of all sports therefore improving
physical condition.
Visit their web site at:
http://www.sportera.net/intro.html

8. BR Sportswear
BR Sportswear took over the manufacture and licensing of the Bill Rodgers line
of clothing in 1986. They primarily focus on
outfitting school teams. The owner is getting to a point in life where he wants
to move on and is liquidating this business.
BR Sportswear garments use durable fabrics and quality control stitching that is
made to stand the test of time. They never cut
corners. Their products have faced the rigors of usage on a daily basis from
track teams and clubs across the country. All of the
products are designed for the rigors of school teams. They are functional, high
quality, and built to last.
Bill Rodgers Sportswear has been manufacturing men’s and women’s running
apparel since 1986. Like their namesake these products have
stood the test of time, and performed as a champion. They passed with flying
colors for style, comfort and durability. For the past
21 years, colleges, universities, high schools and private running clubs have
depended on BR Sportswear to provide their track and
cross country programs with high quality shorts, singlets, and outerwear.
All of the products are made here in the United States, right in New England by
a company that has been in the apparel manufacturing
business for over 75 years.
Team items are in stock and made with the same quality control standards that
have made BR Sportswear an industry leader. Individual
runners, cyclists, skiers and the general public can purchase this same high
quality running apparel on-line--direct from the
factory at prices that just can't be beat.
Individuals, resellers, running clubs, and school purchasing agents who are in
the market for high quality running apparel should
call (800) 643-5801 or visit the on-line store at:
http://www.shopfest.com/runners_sportswear/short_sale.htm



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NEW THIS WEEK:

Nike Specials:
Nike Sports Essentials. Built to be the World's Greatest Sports Tee. Shop
NikeStore.com
http://clickserve.cc-dt.com/link/tplclick?lid=41000000020865781&pubid=2100000000\
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Women's workout gear. Work out. Chill out. Find Nike favorites at NikeStore.com
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

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

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

* Peak Running Performance
Peak Running Is The Nation's Most Advanced Running Newsletter. Rated as the #1
Running Publication by Road Runner Sports (Worlds
Largest Running Store) , Peak Running caters to the serious / dedicated runner.
Delivering world class running advice are some of
running's most recognizable athletes including Dr. Joe Vigil (US Olympic Coach),
Scott Tinley (2 Time Ironman Champ) Steve Scott (3 Time Olympian) and many more.
This bi-monthly newsletter has been around for over
13 years, and in the past two it has been awarded the "Golden Shoe Award" in
recognition of it's outstanding achievements.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
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 NO personal postings this week.


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: The Mechanics Of Max Running Speed
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. This Week in Running
4. Joe Henderson's Running Commentary - Behind the Times
5. Too much sleep as harmful as not enough: study
6. The Coaching Files: Why the Pros Go to Camp
7. Research On Bicycle Saddles And Sexual Health Comes Of Age
8. Lack of sleep linked to strenuous running, exercise
9. Training Characteristics of U.S. Olympic Marathon Trials Qualifiers
10. From Running Times
11. Keeping Up With the Pack
12. Pushing the limit
As many begin their new fall fitness routines, few realize that sudden,
strenuous activity is anything but healthy.
13. Run to the dark side
New research says there are benefits to running before dawn or after dark--even
if you don't have to.
14. Training Consistency
15. Avoiding Endurance GI Distress
16. Bigger Is Better, Except When It’s Not:
17. Top Marathon Runner Gives You 10 Training Tips
18. Acupuncture helps back pain, don't ask how
19. Lab Report: Power Surge
A guide to developing and using surges successfully.
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
" Which of the following marathons have you run?"
Boston
Chicago
Honoluu
London
Los Angeles
Marine Corps
New York
Ottawa
Other [email pools@...]


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:
"What is your serum ferritin value?"
Answers Percent
1. < 10 ng/ml 4%
2. 10 - 19 0%
3. 20 - 29 8%
4. 30 - 39 0%
5. 40 - 49 8%
6. 50+ 0%
7. Don't know 24%
8. What is serum ferritin? 56%


FIVE STAR SITE OF THE MONTH: Kirsten Sweetland
About Kirsten Sweetland
At the tender age of 6 years old Kirsten competed in her first triathlon which
included a 10m swim across the pool, a 400m bike and
a 200m run. Her competitive spirit was evident in that she was not impressed
that the event was not timed and participatory only.
She continued to swim competitively and compete recreationally in triathlons
during the summers. Her family was transferred to
Victoria in late 1999 where the profile of the sport of triathlon was boosted
with the gold medal performance of local athlete Simon
Whitfield at the Sydney Olympics in 2000.
Kirsten joined a newly formed Kids of Steel triathlon program in 2001. Her
passion for the sport was evident from the start as she
committed herself to be the best athlete she could be. She followed a scripted
road to excellence by winning local races, followed
by Provincial, Western Canadian, National, and International races as a junior
athlete. She won the triathlon at the British
Columbia Summer Games in 2002, the Pan American Triathlon in 2004, and has won
the United States and the Canadian Junior National
Championships on two occasions. She recently won the Swiss National Triathlon
Championships and the Canadian National Duathlon
Championships. She finished second at the World Duathlon Championships in July
2006. She has been the Triathlon Canada Junior
Athlete of the Year on three occasions and has been the British Columbia Junior
Athlete of the Year in 2006 and 2007, winning over
some incredible athletes from other high profile sports. She has been the
Provincial champion in x-country running and the 3000m in
track and field. She is currently a finalist for the Canadian Junior Athlete of
the Year to be selected on Mar. 24th, 2007. Kirsten
was recently named the four member Elite Canadian National Triathlon Team for
2007.
Check out Kirsten's website at:
http://www.alpinegroup.ca/sweetland


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

BOOK/VIDEO OF THE MONTH: Marathon Woman: Running the Race to Revolutionize
Women's Sports
By Kathrine Switzer
Book Description
Katherine Switzer ran the Boston Marathon in 1967 where she was attacked by one
of the event’s directors who wanted to eject her
from the all-male race. She fought off the director and finished the race.
From the childhood events that inspired her to winning the New York City
Marathon in 1974, this liberally illustrated book details
the struggles and achievements of a pioneering women in sports.
Runner's World:
Kathrine Switzer Has Completed Her Autobiography, "Marathon Woman". The book
will be published by Carroll & Graf. "We will launch at
the Boston Marathon starting on April 12," Switzer has informed her friends. She
became the first woman to officially finish the
Boston Marathon in 1967 after she entered the race as "K. V. Switzer." She later
developed a global women's running circuit for Avon
and campaigned to get a women's marathon in the Olympics. Switzer has been a TV
commentator; she authored "26.2 Marathon Stories"
with her husband, masters running stalwart Roger Robinson.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0786719672/runnersweb/102-0182896-9006569\
?v=glance&s=books

For more publications on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and
http://www.runnersweb.com/running/amazon.html


THIS WEEK'S FEATURES:

1. Science of Sport: The Mechanics Of Max Running Speed:
New Research From Finland "Brakes" It Down
Most athletes who run (and most coaches of athletes who run) would like to
create training which optimizes maximal running velocity.
After all, scientific research reveals that max running speed is an excellent
predictor of competitive performance among endurance
runners (1). Plus, the optimization of max velocity has obvious advantages for
sprinters and soccer players.
But what workouts, drills, and overall training strategies are best for boosting
max running speed? We know that running 100 miles
per week won't do it. Cruising along at necessarily moderate tempos doesn't
teach the nervous system to operate in a
more-quicksilver fashion. After all, ground-contact times during such tepid
training usually average 190 to 210 milliseconds,
whereas contact times decrease to 110 to 120 milliseconds at max speed. Training
involving the former does a poor job of preparing
the neuromuscular system for the latter.
A strategy which many runners employ - going to the track and hitting intervals
at 5-K speed (aka "speedwork") - won't do it,
either. After all, 5-K speed is a velocity with which runners are already
familiar. It is just a fraction of max speed, probably 70
percent of max at best, and therefore it won't push the neuromuscular system to
develop a higher "top-end" speed. Just as running
high mileage at 70 percent of VO2max doesn't do a superior job of raising VO2max
(2), cruising at 70 percent of max velocity is a
weak stimulus for upping max speed. The human body changes - adapts to training
- when it is really stressed, not when it is mildly
stimulated, and reaching just 70 percent of max during training doesn't
constitute high physical stress. Too bad!
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070926_RRN_Max_Speed.html


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Tapering to Improve Performance in Competition
Tapering refers to the period just before a major race or game, when an
athlete reduces workload to be in peak shape on the
day of the competition. Ordinary exercisers can apply this training principle
when they plan to enter a local race or charity
event.
Top athletes must spend a tremendous amount of time training to be able
to compete successfully. Their huge volume of work
leaves them near exhaustion and before major competitions, they have to find the
best way to reduce fatigue while retaining fitness.
Many studies have been done to help athletes and coaches decide on the best
strategy. Researchers at the University of Montreal
compiled the results of 27 scientifically acceptable studies. They concluded
that the best duration of tapering is two weeks, the
optimum training volume reduction is by 40 to 60 percent, and the intensity of
workouts should be maintained (Medicine & Science in
Sports & Exercise, August 2007).
Training load during taper: Almost all of the studies agree that
athletes should reduce the amount of work they do. While
each athlete must decide on his optimal reduction, many bicycle racers drop from
up to 400 miles a week down to fewer than 200, and
many runners drop from above 100 miles to fewer than 40.
Duration of taper: A tapering period of eight to fourteen days appears
to optimize performance in which an athlete can lose
his fatigue and still maintain his ability to compete at high intensity.
Intensity during taper: Almost all studies show that athletes need to
maintain intensity during tapering. During background
training, they take workouts in which they run, skate, ski, cycle and swim very
fast two or three times a week. They often continue
these intense workouts during the two-week taper, stopping a few days before the
competition.
While nobody really knows how tapering improves performance, most
researchers believe that it increases a person's maximal
ability to take in and use oxygen (VO2max). This is explained by increases of
blood volume, red cell production and enzymes that
utilize oxygen in the production of energy. Since fatigue interferes with
coordination, tapering alleviates fatigue to improve
efficiency of movement that, in turn, improves a person's ability to use oxygen
for energy.


3. This Week in Running:
10 Years Ago- Haile Gebreselasie (ETH) won the Memorial Peppe Greco (ITA) 10K
in 28:22.
Moses Tanui (KEN) took 2nd in 28:26 while Ismael Kirui (KEN) was
a well
beaten 3rd in 29:50.
20 Years Ago- ARRS member Mick McGeoch (WAL) won the 73rd edition of the
Polytechnic (ENG)
Marathon in 2:28:49. Christine Gray (ENG) won the women's race
in 3:18:50.
30 Years Ago- Steve Ovett (ENG) beat Henry Rono (KEN) over 3000m in
Wattenscheid
(GER), 7:41.3 to 7:41.9. The following year, Rono would lower
the 3000m WR
to 7:32.1. Karl Fleschen (GER) was a distant 3rd in 7:53.4.
40 Years Ago- Derek Clayton (AUS) took the measure of Ron Clarke (AUS) over 15
miles in
Melbourne. Clayton's time is unknown; Clarke ran 1:14:24.
50 Years Ago- Zdislaw Krzyszkowiak (POL) won a 3 mile in Glasgow SCO with a
13:39.0.
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 - Behind the Times:
When asked to speak before a group of runners, I used to talk mostly about
myself. Now it's mainly about those I teach and coach.
This happened most recently at Dick Beardsley's marathon camp in Minnesota. As
the campers arrived, we coaches handed them a binder.
Each of us was profiled there. The final question was, "What are your goals for
camp?"
My answer: "To get to know each camper and coach as an individual, not just as a
PR or a time goal. This is the most time all year
that I get to spend with them when they're not running off and leaving me."
Talking to the group, I told stories about runners I've gotten to know back
home. Their PRs might have labeled them as runners who
finish midpack on back, perhaps in some minds unworthy of entering or finishing
races.
I know better because I know the men behind the times. Through our marathon
training program and beyond, I give support to them,
worry for them, celebrate with them.
Three men received little or no mention that day at camp. One was an ex-football
lineman-turned-marathoner, one an Iraq-tested
soldier, one a doctor-triathlete.
All had moved past my program in their own ways. This was to be a big week for
all three.
MATT WAS ONE of the biggest runners I've ever coached. Though slimmed down from
his football days, his weight easily qualified him
as a Clydesdale.
He took a beginning-running class from me, then signed on with the Marathon
Team. Matt took longer to finish than anyone on that
team ever has, but he finished. And he never missed a training run, always
running with good humor and great pride.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2128


5. Too much sleep as harmful as not enough: study:
Lack of sleep can more than double the risk of death from heart disease,
according to a large British study, among the first to link
duration of sleep and mortality.
But too much sleep can also be harmful, according to the study, which was
released on Monday.
The team of researchers from the University of Warwick and University College
London presented the findings to the British Sleep
Society in Cambridge on Monday.
The findings, which will be published in the journal SLEEP, are based on a
17-year analysis of how sleep patterns affected the
mortality of 10,308 civil servants.
The study examined the sleep patterns of participants aged 35-55 at two points
in their lives -- 1985-88 and 1992-93 -- and then
tracked their mortality rates until 2004.
The researchers also took into account other possible factors such age, sex,
marital status, employment grade, smoking status,
physical activity, alcohol consumption, self-rated health, body mass index,
blood pressure, cholesterol, and other possible physical
ailments.
Once the team adjusted for these factors, they were able to isolate the effect
that changes in sleeping patterns over the span of
five years had on mortality rates some 11 to 17 years later.
More...from CTV at:
http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20070924/sleep_mortality_070\
924/20070924?hub=Health


6. The Coaching Files: Why the Pros Go to Camp
By Chris Carmichael
Every winter, between the end of one season and the beginning of another,
professional cycling teams gather for training camps. The
Discovery Channel Pro Cycling Team, for instance, always came together in
Austin, Texas in December and again in Buellton,
California in January for the express purpose of starting the season off right.
The question many people ask, however, is how
dedicated and thorough professionals benefit from training camps in the first
place? What’s the difference between training in your
hometown and traveling to train as a group?
With the numerous roster changes that occur at the end of every season, a
training camp is a good opportunity for teammates to get
to know each other before they have to travel and live together for the long
months of the racing season. It also gives the staff a
chance to refine their routines around race-day activities like cleaning bikes,
packing vehicles, feeding riders, and supporting the
team on the road. In many ways, a training camp is a dress rehearsal for the
season; a chance to experiment with new methods and
routines without disrupting a real race day.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=2919


7. Research On Bicycle Saddles And Sexual Health Comes Of Age:
Steven Schrader, a prominent researcher in sexual and reproductive health,
philosophized in a guest editorial of the September issue
of The Journal of Sexual Medicine that it is time to move on - the current
scientific focus on the relationship between bicycle
riding and sexual health has now shifted. Whereas past research emphasized
whether or not a causal relationship existed between
bicycle riding on a saddle (cause) and erectile dysfunction (disease),
Dr.Schrader now states that the next step of contemporary
research on the subject should focus on intervention.
Dr. Schrader is a supervisory research biologist at the National Institute for
Occupational Safety and Health (NIOSH). The
statements in the editorial represent his professional opinion and do not
necessarily reflect any policy statements by NIOSH.
Dr. Schrader was asked to review three new articles on the topic published in
the current issue of The Journal of Sexual Medicine
entitled, "Bicycle Riding and Erectile Dysfunction: An Increase in Interest (and
Concern)" by Huang et al, "Only the Nose Knows:
Penile Hemodynamic Study of the Perineum - Saddle Interface in Men with Erectile
Dysfunction Utilizing Bicycle Saddles and Seats
with and without Nose Extensions" by Munarriz et al, and "Development of a New
Geometric Bicycle Saddle for the Maintenance of
Genital-Perinea Vascular Perfusion" by Breda et al.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2005/08/050824080847.htm


8. Lack of sleep linked to strenuous running, exercise:
Endurance athletes have a harder time staying awake.
Many runners recently have shown a link between strenuous exercise and the
amount of sleep needed to recover.
Researchers said that the reason behind this sleepiness is poorly understood,
mostly because there are no large-scale studies of
endurance runners. President of the American Academy of Sleep Medicine Alex
Chidiak said that to his knowledge there is not a study
of a long-distance runner's sleep pattern after exercising.
Freshman cross-country runner Gina Kapusta said after her team workout she
feels, "exhausted and ready to eat something."
She said on average she will run about 35 to 40 miles per week, whereas, some of
the older runners on the team will do anywhere
between 60 and 80 miles each week.
Because of this exhausting schedule Kapusta said that the team requires her to
spend at least six hours in the Athletic Academic
Center, in order to study and keep her grades up.
In regard to the duration of her sleep she said, "I wish I could get more sleep,
but with labs at eight in the morning I just don't
have enough time. The key is to go to bed early."
"The main focus is to get eight to nine hours of uninterrupted sleep. A good
portion of our runners will take naps as well," Jeff
Bovee, head men and women's cross country coach, said. Sleep specialists will
recommend that an insomnia patient exercise five to
six hours before going to sleep. This exercise will raise the body's core
temperature, and once cooled down will signal the body to
sleep.
More...from the Daily Vidette at:
http://media.www.dailyvidette.com/media/storage/paper420/news/2007/09/25/News/La\
ck-Of.Sleep.Linked.To.Strenuous.Running.Exercise-2988493.shtml
[Long URL]


9. Training Characteristics of U.S. Olympic Marathon Trials Qualifiers:
Jason R. Karp, M.S.
One day back in 2003, I was at the track with one of my athletes who was
training to qualify for the 2004 U.S. Olympic Marathon
Trials. While she ran, I began to wonder how other runners who had already
qualified train. Was it similar to what my athlete was
doing? How many miles a week were they running? How much of their mileage was
run at specific intensities? Did they strength
train?
Unfortunately, there is little research on the long-term training of distance
runners, leaving much unknown about training for
endurance performance. So with the 2004 U.S. Olympic Marathon Trials
approaching, I decided to do some research of my own (working
on a Ph.D. has its advantages).
All 255 athletes (104 men, 151 women) who qualified for the 2004 U.S. Olympic
Marathon Trials (men’s qualifying standard: 2:22:00;
women’s qualifying standard: 2:48:00 within two years of the event) were given
a questionnaire asking about their physical
characteristics, training history, financial support, personal records for
various distances, and training characteristics. All
questions pertained to the entire year preceding the Olympic Trials.
Ninety-three athletes (36.5 percent) responded to the
questionnaire (37 men, 56 women) and were divided into two categories—elite
(men: sub 2:15; women: sub 2:40) and national-class
(men: 2:15 to 2:22; women: 2:40 to 2:48).
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=11822#train


10. From Running Times:
* Peak Week
There is much science behind the concept of tapering before attempting a peak
performance. This, however, is not so much about the
science. It is about the art. The art comes from wisdom and, trust me, after 40+
years of coaching, I can wear the artiste’s burette
[sp?] as easily as the coach’s cap.
During all these years, I have often wondered why so many athletes seem to come
down with colds or the flu just before a major
competition like the Olympics, the national, conference or state championships.
What one thing were they all doing during that
crucial week before the big race that made them susceptible to a cold or flu
virus? Well, they were tapering because everyone knows
that cutting back on your workouts allows you to save up your energy. This
builds up your strength. Therefore, you’re ready to run
much faster than during the season when not fully recovered from a normal
training week featuring 2 or 3 hard workouts.
A full taper usually means cutting down your mileage so much that taking a
couple days completely off seems to be the only way to
hit such a low total. But that means you don’t get to enjoy an unappreciated
benefit: your daily fever. Yes, I’m referring to that
wonderful side effect of getting all hot and sweaty, a fever-like body
temperature of 101-102 degrees.
Why is getting all hot and sweaty so wonderful? Well, as Grandma knows, viruses
are susceptible to heat. That’s why you create a
fever when fighting one off. That’s why Grandma’s Tea and chicken soup are
such popular ways to treat a cold or flu. That’s why you’re
supposed to be in bed huddling under a pile of covers when you down these
steaming hot “over-the-counter” drugs. These remedies, the
same as running a few miles bundled up in your sweat suit, help you kill off
those invading viruses by cooking them to death.
So, as we enter the fall marathon and cross country seasons, plan your taper to
include a Medicinal Mile or two every day. Don’t
spoil your taper by running too far or hard. Your immune defense system will
need all the energy it can get to fight its battles
against viruses. Just work up a nice fever and sweat the little buggers to
death.
-- Coach Roy Benson
* Medical Corner - Pain on the Outside of My Foot
Q: I've been (cross) training for a marathon for four months. When I first began
running, I had pain along the outside edge of my
right foot, underneath. It is was not my arches and my heel did not hurt. I
loosened my shoes, stretched and continued to train, and
it resolved on it's own.
Recently I ran a 1/2 marathon and the same pain occurred in my left foot. I
continue to get this pain at about mile 10. I'm fine up
to that point. Is this just a matter of conditioning? Should I be considering
inserts? My shoes are only 4 months old and I
purchased them at a running specialty store. Or, should I just pre-treat with an
anti-inflammatory before my long runs?
A: There are several problems that may be causing that your pain along the
outside of your foot. You may have a stress fracture in
the fifth metatarsal or your cuboid bone may be subluxating (slipping). It is
also possible that you have peroneal tendonitis. Other
possible causes of pain along the outside of the foot include nerve entrapment
around the ankle or balls of the foot. The specific
injury will determine the treatment of the problem. A stress fracture will
require time off from impact activities, such as running.
Taping or a shoe insert may beneficial for a cuboid subluxation and
rehabilitation exercises are needed for tendonitis. A nerve
entrapment may require surgery.
You must also determine why this problem has occurred; overtraining is the most
common cause of injuries, but anatomy and running
surface are also important. The age of your shoes is not nearly as important as
the mileage on them.
Anti-inflammatory medications should be used with caution, especially when taken
shortly before exercise, due to potential damage to
the kidneys. These medications may help with the discomfort, but don’t cure
the underlying problem.
In summary, a specific diagnosis must be made to determine the appropriate
treatment and ensure a long running career.
--Dr. Cathy Fieseler

11. Keeping Up With the Pack:
I USED to run alone. Who would want my schedule and who would run my pace, I
thought. Anyway, I had my iPod for company.
But a few months ago, on a bicycling trip in Italy, a member of our group who is
also a runner urged me to find some running
friends. You will run farther and faster, he said, and the miles will fly by.
Join a club, find a local group. Surely there must be
some organization in your New Jersey town or nearby, he said.
Of course, there was. And of course, the cyclist was right about the group. What
happened was that I discovered the world of runners’
networks. It was a world I already half knew about, and it was a world right
under my feet. All it took to join was opening my eyes.
Those who run in packs are part of a select society, or maybe a self-selected
society. Anyone can join, but you have to run and you
have to go to the designated meeting place at the designated time. You might
join a club that sponsors runs each week or you might
go to a place like a parking lot behind a school where runners gather on weekend
mornings. It’s not hard to find these meeting
places; local running groups and running stores know where to go. And when you
show up, ready to run, the society opens up to you.
More...from the NY Times at:
http://www.nytimes.com/2007/09/23/nyregion/nyregionspecial2/23Rrunners.html?_r=1\
&ref=fitnessandnutrition&oref=slogin


12. Pushing the limit:
As many begin their new fall fitness routines, few realize that sudden,
strenuous activity is anything but healthy.
While most of us struggle to get off the couch and start exercising, some people
should spend more time resting.
Through your enthusiastic efforts to get back into shape this fall, you may risk
setting yourself up for failure by overtraining.
All too often, fitness enthusiasts can fall into this trap by trying to do too
much in the first few weeks back at the gym.
Sometimes less is more. Overtraining syndrome frequently occurs with
high-performance athletes training for a specific event or
competition. In an attempt to achieve optimum performance, they work their
bodies beyond the ability to recover.
Without adequate rest, these training regimes can backfire and actually decrease
performance. Physical conditioning requires a
balance between enough physical overload for the body to improve, and enough
recovery time for the body to rebuild.
Consider resistance training, which increases the size and strength of a muscle.
The premise of resistance training is that, when a
muscle is trained to fatigue, microscopic tears in muscle fibres occur. In the
repairing process, the ever-intelligent body rebuilds
the muscle fibre to be stronger and more resilient for future work. Thus, we
gain strength.
More...from the National Post at:
http://www.canada.com/nationalpost/news/artslife/story.html?id=b12d2cc1-40cb-4ab\
f-a42a-eceb175db787


13. Run to the dark side:
New research says there are benefits to running before dawn or after dark--even
if you don't have to.
At an hour when lampposts carve shadows over empty streets, skunks stroll
through urban parks, and most people are comfortably
tucked in, Tom Goulet is out sweating, his muscles burning, the stillness of
sleep a distant notion. Nearly every night of the week,
around midnight, come rain, snow, or howling winds, the Boston venture
capitalist laces up his shoes, tucks a cell phone in a fanny
pack, and relaxes to the rhythm of his footfalls. "It's almost as peaceful as
sleeping," says Goulet, 49. "It's really beautiful to
be out there on your own. It's nice and strange to feel the stillness of the
city."
Goulet and his comrades in reflective gear know the risks--unseen potholes,
inattentive drivers, black ice, and worse, thugs.
Running postsunset or presunrise may not be ideal, but for runners like Goulet,
who often works from dawn through dusk, it's the
only time to run. And for the athlete who competes at night--whether in a New
Year's Resolution Run or an ultra event--training in
the dark is a necessity. "When the sun goes down, your sense of balance shifts
due to loss of peripheral vision," says elite
adventure racer Mona Merrill, 37, who needs to prepare for multiday,
round-the-clock competitions. "It's important to train your
body to adjust."
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-267--10838-0,00.html?cm_mmc=tr\
aining-_-2007_09_25-_-training-_-Run%20to%20the%20Dark%20Side
[Long URL]


14. Training Consistency:
Simon Ward writes Consistent training is one of the most important factors in
the development of any athlete. In the eyes of many
coaches it ranks even higher than natural talent.
How can you ensure that you maintain a consistent volume of training not only
for a period of months but over many years? First let’s
look at the most common reasons that training is interrupted:
#1. INJURY - In endurance athletes these are often overuse injuries which can
occur as a result of building up the training too
quickly or maintaining too high a training volume without adequate rest.
Injuries can also result from biomechanical problems or
from a trauma such as a fall or collision. In all cases it is essential that you
take notice of any early warning of problems that
could develop into an injury;
#2. LACK OF MOTIVATION – This can occur when a training programme lacks
variety or when the athlete is feeling particularly jaded.
One sign of potential overtraining is when the athlete starts to feel that
training is boring or monotonous. A periodised training
schedule is one way of overcoming this;
#3. ILLNESSES – Minor ailments such a sore throat or a sniffle do not need to
bring your training to a halt. However it is wise to
take heed of them and back off the intensity a touch. Failing to recognise a
potential problem and attempting to train through it
can lead to more serious problems later on. For instance the sore throat and
sniffle can develop into a full-blown cold resulting in
several days of missed training and another few days of easy training. There are
many athletes who have lost 4-6 weeks from training
because they didn't stop soon enough and then just couldn’t shake off a cold.
More...from TriFuel at:
http://www.trifuel.com/training/triathlon-training/training-consistency


15. Avoiding Endurance GI Distress:
ILANA KATZ MS, RD, LD
Applying nutrition and hydration principles is of great benefit to optimizing an
athlete's training and performance. The athletes
that understand the digestion and absorption of nutrients and fluids are more
likely to develop optimal methods of maintaining blood
volume (a critical issue for performance), without inducing nausea and vomiting
(GI Distress).
For any fluid to be of benefit during exercise, it must first empty from the
stomach and then be absorbed into the bloodstream from
the intestines. A number of factors influence the gastric emptying rate,
including hydration status, concentration of the liquid,
volume, caloric density (concentration of the fluid), temperature of the liquid
as well as external temperature, and exercise
intensity.
The most common causes of GI distress are thus a result off from these
influences:
Hydration status: Recent research has shed new light onto understanding
hydration. Endurance athletes attempt to offset dehydration
in fear of dehydration posing a threat of less than optimal performance.
Contrary to what the sports drink industry posed in the
early 70's, the need for maximum hydration is not necessary. In fact, it is not
possible to drink enough to fully offset dehydration
without causing a negative consequence. An attempt to offset dehydration
completely during intense exercise is the surest way to
induce GI distress since too much fluid may result in a delayed gastric emptying
response, Furthermore, overhydration could induce a
more serious condition called Hyponatremia, or water intoxication (sodium
concentration of body fluids fall too low).
To overcome both the risk of GI distress or hyponatremia: drink enough fluid to
slow dehydration and not necessarily completely
prevent it. Continuous sipping if appropriate is recommended, or else hydrating
with small volumes regularly.
Concentration and type of carbohydrate of the Fluid: The speed at which a
beverage travels from the stomach in to the small
intestine (the gastric emptying rate) depends on the energy content (calories)
and volume of the beverage consumed. A small
concentration of carbohydrate will encourage rapid absorption, but too much
carbohydrate will slow gastric emptying and can result
in GI distress. Sports drinks are scientifically formulated for optimal gastric
emptying. Furthermore, sports drinks also aid in
replenishing glycogen stores in working muscles, as well as electrolyte
balancing and replenishment and are therefore valuable
hydration options. The concentration and the type of carbohydrates in a sports
drink however, require some consideration.
More...from the Sport Factory at:
http://speed-factory.com/site/nutritionnews/Avoiding_Endurance_GI_Distress.shtml


16. Bigger Is Better, Except When It’s Not:
LOOKING back, Dr. Michael Joyner thinks he chose the wrong sport when he became
a distance runner. He should have been a swimmer or
a rower.
Dr. Joyner, an anesthesiologist and exercise researcher at the Mayo Clinic, was
fast — he ran a marathon in 2 hours 25 minutes. But,
at 6-foot-5, and 175 pounds at his lightest, he was simply too big to be great.
It turns out that there are rules governed by physics to explain why the best
distance runners look so different from the best
swimmers or rowers and why being big is beneficial for some sports and not
others.
That does not mean that parents should push their children into a sport based on
their body type, exercise physiologists say. Most
people who run or swim or do other sports, even competitively, do it because
they love the sport, not because they are aiming for
the Olympic Games. Many also choose a sport because they discover they are good
at it.
For example, Dr. Niels H. Secher, an anesthesiologist, exercise researcher and
rower at the University of Copenhagen, started rowing
when he was 14. He always was big — he weighs 205 pounds — and he
immediately loved to row and went with it. “If it works well, you
think you are great and you follow up on your success,” he said.
More...from the NY Times at:
http://www.nytimes.com/2007/09/27/health/nutrition/27Best.html?_r=1&ref=fitnessa\
ndnutrition&oref=slogin


17. Top Marathon Runner Gives You 10 Training Tips:
One of Britain's top marathon runners, Liz Yelling, has compiled a top 10 of
training tips. Yelling won bronze at last year's
Commonwealth Games and was eighth in this year's London Marathon.
1. Ring fence your exercise time. You won't get to the finish line without
protecting your time to train. You've made a personal
commitment to your health and well-being so it's important to you. Prioritize
your time and stick to it.
2. Create incentives. Set goals and reward yourself when you reach them. These
will provide you with drive and commitment towards
the 5k and help you gauge how your
3. Plan your attack. Know what you are going to do in your week and when. Your
plan should be progressive, structured and
appropriate to your exercise history, level of fitness and 5k goals.
4. Variation is the spice of running life. Doing the same type of running can
make your routine boring. Don't just do the same run
every day. Mix it up and try different things like varying the pace, terrain and
time you run for.
More...from Active.com at:
http://www.active.com/running/Articles/Top_Marathon_Runner_Gives_You_10_Training\
_Tips.htm


18. Acupuncture helps back pain, don't ask how
Acupuncture provided twice as many patients relief from lower back pain as did
conventional drug and exercise therapy, which German
researchers said on Monday might point to a "superplacebo" effect.
In a study of 1,162 adults with chronic lower back pain, 48 percent of those in
a group who underwent between 10 and 15 treatments
with traditional Chinese "verum" acupuncture reported at least one-third less
pain and an improvement in functional ability, with
lasting benefits.
That compared to 27 percent of those reporting relief in the group undergoing
drug and exercise therapy.
In verum acupuncture, 14 to 20 needles are inserted up to 1-1/2 inches (4 cm)
deep at "medians" and other prescribed locations until
the patient is said to experience a numbing sensation, called Qi.
A third group of patients underwent so-called sham acupuncture, where needles
are inserted randomly and less deeply around the
painful area while avoiding the medians. Of these, 44 percent reported relief
from their back pain -- more patients than
conventional therapy and only slightly fewer than traditional acupuncture.
"The superiority of both forms of acupuncture suggests a common underlying
mechanism that may act on pain generation, transmission
of pain signals or processing of pain signals by the central nervous system and
that is stronger than the action mechanism of
conventional (drug and exercise) therapy," study author Dr. Michael Haake of the
University of Regensburg, Bad Abbach, Germany,
wrote in the Archives of Internal Medicine.
More...from Reuters at:
http://uk.reuters.com/article/UKNews1/idUKN2428726920070925


19. Lab Report: Power Surge:
A guide to developing and using surges successfully.
By Pete Pfitzinger, M.S.
The most effective way to beat a rival in a race is to surge until you break her
spirit. This is contrary to the most efficient way
to run a personal best time, which is to run an even pace. The two goals are
different and require different strategies.
There are two types of surges, successful ones that crush the will of the
competition and unsuccessful surges that tire you out
needlessly—and give your competitors an advantage. To be effective, surges
should start abruptly and end gradually. You need to
surge powerfully to give your competitors the impression that you are an
unbeatable force and they shouldn’t even bother trying to
stay with you. On the other hand, your surges should end gradually because you
do not want it to be obvious to the runners behind
you that you have slowed down to a pace that they can handle.
To have the desired effect, surges need to last at least 20 seconds. Anything
less provides such a small gap that it is unlikely
that you will get safely away. Long surges often last several minutes, and on a
long uphill, can sometimes continue for over a mile.
Physiology of surging: During even-paced running, your body uses the optimal
combination of carbohydrates and fats to achieve the
required pace, and your muscles produce the minimal amount of lactate necessary
at that speed. During a surge, your muscles use more
carbohydrates, your oxygen consumption and heart rate are increased, and you
produce more lactate than you would have at an even
pace. Surging, therefore, is metabolically costly, but it is also costly to your
opposition, both physiologically and
psychologically.
After a surge, you need to slow down slightly to recover. Compared to an all-out
effort at an even pace, the net effect of surging
will be a slightly slower finishing time, but an increased likelihood of beating
your competition.
More...from Running Times at:
http://runningtimes.com/rt/articles/?id=7475


20 Digest Briefs:
* Muscled out?
Inactive adults over age 30 lose about 3 - 5% of muscle tissue every 10 years;
here's what you can do. Go to the weight room.
Strength training prevents the reduction in muscle tissue that causes the body
metabolism to slow and makes the bones more
vulnerable to conditions like osteoporosis.
* The influence of carbohydrate and protein ingestion during recovery from
prolonged exercise on subsequent endurance performance
Betts J, Williams C, Duffy K, Gunner F.
Sport and Exercise Science, University of Bath, Bath.
Ingesting carbohydrate plus protein following prolonged exercise may restore
exercise capacity more effectively than ingestion of
carbohydrate alone. The objective of the present study was to determine whether
this potential benefit is a consequence of the
protein fraction per se or simply due to the additional energy it provides. Six
active males participated in three trials, each
involving a 90-min treadmill run at 70% maximal oxygen uptake (run 1) followed
by a 4-h recovery. At 30-min intervals during
recovery, participants ingested solutions containing: (1) 0.8 g carbohydrate .
kg body mass (BM)(-1) . h(-1) plus 0.3 g . kg(-1) .
h(-1) of whey protein isolate (CHO-PRO); (2) 0.8 g carbohydrate . kg BM(-1) .
h(-1) (CHO); or (3) 1.1 g carbohydrate . kg BM(-1) .
h(-1) (CHO-CHO). The latter two solutions matched the CHO-PRO solution for
carbohydrate and for energy, respectively. Following
recovery, participants ran to exhaustion at 70% maximal oxygen uptake (run 2).
Exercise capacity during run 2 was greater following
ingestion of CHO-PRO and CHO-CHO than following ingestion of CHO (P </= 0.05)
with no significant difference between the CHO-PRO and
CHO-CHO treatments. In conclusion, increasing the energy content of these
recovery solutions extended run time to exhaustion,
irrespective of whether the additional energy originated from sucrose or whey
protein isolate.
PMID: 17852694 [PubMed - as supplied by publisher]
* Voluntary dehydration in runners despite favorable conditions for fluid
intake.Passe D, Horn M, Stofan J, Horswill C, Murray R.
Gatorade Sports Science Institute, Barrington, IL 60010, USA.
This study investigated the relationship between runners' perceptions of fluid
needs and drinking behavior under conditions of
compensable heat stress (ambient temperature = 20.5 +/- 0.7 degrees C, 68.9
degrees F; relative humidity = 76.6%). Eighteen
experienced runners (15 men, 40.5 +/- 2.5 y, and 3 women, 42 +/- 2.3 y) were
given ad libitum access to a sports drink (6%
carbohydrate-electrolyte solution) at Miles 2, 4, 6, and 8. After the run (75.5
+/- 8.0 min), subjects completed questionnaires that
required them to estimate their individual fluid intake and sweat loss.
Dehydration averaged 1.9% +/- 0.8% of initial body weight (a
mean sweat loss of 21.6 +/- 5.1 mL.kg-1.h-1). Subjects replaced only 30.5% +/-
18.1% of sweat loss and underestimated their sweat
loss by 42.5% +/- 36.6% (P <or= 0.001). Subjects' self-estimations of fluid
intake (5.2 +/- 3.2 mL.kg-1.h-1) were not significantly
different from actual fluid intake (6.1 +/- 3.4 mL.kg-1.h-1) and were
significantly correlated (r = 0.63, P = 0.005). The data
indicate that even under favorable conditions, experienced runners voluntarily
dehydrate (P <or= 0.001), possibly because they are
unable to accurately estimate sweat loss and consequently cannot subjectively
judge how much fluid to ingest to prevent dehydration.
This conclusion suggests that runners should not depend on self-assessment to
maintain adequate hydration, underscores the need for
runners to enhance their ability to self-assess sweat losses, and suggests that
a predetermined regimen of fluid ingestion might be
necessary if they wish to maintain more optimal hydration.
PMID: 17693689 [PubMed - in process]
* Sweaty and fit
Sweating begins more quickly in physically fit people, and they produce more
sweat than less fit people exercising at the same
relative intensity, reports Sherry Seethaler of The San Diego Union-Tribune.
* Muscling out aging
Runners searching for the path to the fountain of youth might want to head to
their local gym and start pumping iron. A study in the
online journal PLoS One, published by the Public Library of Science, has found
that strength training can partially reverse aging
inside cells. The study involved healthy volunteers, age 65 and older, who were
put on a six-month strength training program
involving one-hour workouts, twice a week, using a range of exercise machines.
Muscle biopsies were taken from the participants at
the beginning and end of the study and compared to biopsies of people in their
20s. The result was that the training program altered
certain cellular signs of aging so that the genetic “expression” of the
older subjects became more like the younger comparison
group. The participants also became 50% stronger and reported having more energy
for daily activities.
* Milk aids recovery
Indianapolis 500 champions traditionally celebrate their racing victory by
downing cold milk in the winner‟s circle. It turns out
this could be a good practice for exercisers to emulate. A new study has found
that exercisers who drank milk after a workout gained
more muscle and lost more fat than those who consumed sports drinks. The study
concludes that milk has a leg up on sports drinks
because it contains protein, as well as carbohydrates and liquid needed for
post-workout hydration. Most typical sports drinks
contain little or no protein. The results of the study, published in the
American Journal of Clinical Nutrition, involved 56 men who
took part in a demanding five-day-a-week weightlifting program over a 12-week
period. One group got a post-workout drink of skim
milk, another group got soy milk and a third got sports drinks. The drinks were
identically flavoured and served in opaque
containers. All study participants gained muscle and lost fat, but the milk
drinkers lost the most fat (an average of two pounds,
compared to one pound for those consuming sports drinks). Soy drinkers neither
lost nor gained fat.
* Strenuous exercise may put baby at risk
Agence France-Presse
Women who exercise intensively during the first phase of pregnancy are 3.7 times
more likely to miscarry than pregnant women who
don't break a sweat, according to a recent study. Women who exercised
strenuously for at least seven hours a week during the first
trimester of pregnancy ran the highest risk, according to the study, published
in The International Journal of Obstetrics and
Gynaecology. The risk dropped off after the 18th week of pregnancy. Expectant
mothers should not be discouraged from mild to
moderate exercise, says the study, cited by the British magazine New Scientist.
But the findings do argue in favour of a review of
exercise guidelines for pregnant women.
* Quick Tip- Mark Your Seat to Avoid Knee Pain
Knee pain that occurs while cycling is often caused by a seat that is too low.
You can roughly estimate the proper position by
putting your heels on the pedals and pedaling backwards. Your heels should just
barely remain on the pedals. Once properly adjusted
be sure to mark your seat post position with a piece of tape or paint. Bicycle
frames and seat posts are often made from different
materials, and seat post clamps can loosen. This may cause the seat to
gradually slide down over time; occurring without your
knowledge, changing your position, and potentially causing knee pain. When
performing a bike fitting I will often find that an
athletes seat has moved lower over time. This can be prevented with a simple
piece of electrical tape around the seat post and
regularly checking to ensure the seat post clamp is properly tightened. If you
are a heavier athlete this is even more important.
From the Sport Factory



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.

September 29, 2007:

Continental Airlines Fifth Avenue Mile, New York, NY

Glengarry Run/Walk - Glengarry, ON

Lake Tahoe Marathon - South Lake Tahoe, CA

real- Berlin Marathon - Germany

Road Runner Akron Marathon - Akron, OH

September 30, 2007:

Boulder Backroads Marathon / Half Marathon - Boulder, CO

BUPA Great North Run - Newcastle, UK

Run for the Cure 5K - CA

Scotiabank Toronto Waterfront Marathon - Toronto, ON
Live TV on CBC Country Canada

Wineglass Marathon - Corning, NY


June 21, 2008
Emilie's Run - The Emilie Mondor Memorial 5K race for Women
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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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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YOUR FEEDBACK AND COMMENTS:
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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.

Motoola Store
http://clickserve.cc-dt.com/link/click?lid=41000000022509089

XM Satellite Radio
http://clickserve.cc-dt.com/link/click?lid=41000000021517490

Puma
http://clickserve.cc-dt.com/link/tplclick?lid=41000000005110141&pubid=2100000000\
0028567

Champion
http://click.linksynergy.com/fs-bin/click?id=h1QosBYBFXw&offerid=113858.10000144\
&type=1&subid=0

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

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