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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

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NEW THIS WEEK:

Watch the Chicago Marathon live at 8:30 AM (EDT) Sunday morning on WCSN at:
http://web.wcsn.com/schedule/main.jsp

SweetskinsZ Bicycle Tires:
http://clickserve.cc-dt.com/link/tplclick?lid=41000000018791523&pubid=2100000000\
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Nike Specials:
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Women's workout gear. Work out. Chill out. Find Nike favorites at NikeStore.com
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ACTIVE.COM
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* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research
Associate with the University of California, San Diego. Her
column index is available at:
http://www.runnersweb.com/running/SK_index.html

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* 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
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recognition of it's outstanding achievements.
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Check out the Peak Running article index at:
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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.
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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. VO2max Newsletter-Jason Karp
2. Ultrafit's e-Tips
3. Sheila's Nutrition Digest Vol 16 - Superfoods for Athletes Series: Tomatoes
4. The Aerobic-Strength Balance
5. 'Good' chemical, neurons in brain elevated among exercise addicts
6. Joe Henderson's Running Commentary - Old Gold
7. Oxygen kinetics - start smart for a mean finish!
8. Creatine Combined With Resistance Exercise Boosts Strength In Older Adults
9. Is Your Taper Too Long
10. Using Hormones for Sport
11. Athletes increasingly turning to yoga for focus and flexibility
12. Dr. Gabe Mirkin's Fitness and Health e-Zine
13. The Martin Chronicles
The long running story of Dr. David Martin and the Elite Athlete Performance
Lab.
14. This Week In Running
15. Feet Don't Fail Me Now (Think Mind Over Matter)
16. Protein Nutrition and Endurance Exercise: What Does Science Say?
17. The Physiology of Marathon Running
Just What Does Running a Marathon Do to Your Body?
18. It's Alive!
19. No pain, no gain ... and other workout myths
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Assuming that Marion Jones admits to drug use in her court testimony, should
she be stripped of her Olympic medals?"

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:
"Which of the following marathons have you run?"
Answers Percent
1. Boston 23%
2. Chicago 7%
3. Honolulu 18%
4. London 2%
5. Los Angeles 2%
6. Marine Corps 4%
7. New York 5%
8. Ottawa 27%
9. Other 13%


FIVE STAR SITE OF THE MONTH: SanyaRichards.net
Sanya Richards, The Fastest 400m Woman in U.S. History
She's fast, professional, beautiful and ready to have you watch her run with her
website.
View Sanya Richards like you've never seen her before, enter her website.
Renowned for her ability to challenge a speeding bullet, Sanya Richards is the
youngest woman ever to break the elusive 49-second
barrier at 400 meters. Her remarkable achievements include:
- 2006 World Female Athlete of the Year
- 400m American Record Holder - 48.70
- 3-time US Outdoor National Champion at 400m
- Olympic Gold Medalist (4x400m)
- Ranked #1 in the world in 2006 by the IAAF at 200 and 400m
- Undefeated at 400m in 2006
Check back regularly to see where Sanya is going to be next, view her most
recent accomplishments, read her latest diary entries and
much, much more
Visit her web site at:
http://www.sanyarichards.net/

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

BOOK/VIDEO OF THE MONTH: Brain Training For Runners: A Revolutionary New
Training System to Improve Endurance, Speed, Health, and
Results
By Matt Fitzgerald
Book Description
Based on new research in exercise physiology, author and running expert Matt
Fitzgerald introduces a first-of-its-kind training
strategy that he's named "Brain Training." Runners of all ages, backgrounds, and
skill levels can learn to maximize their
performance by supplying the brain with the right feedback. Based on
Fitzgerald's eight-point brain training system, this book will
help runners:
- Resist running fatigue
- Use cross-training as brain training
- Master the art of pacing
- Learn to run "in the zone"
- Outsmart injuries
- Fuel the brain for maximum performance
- And more
Packed with cutting-edge research, real-world examples, and the wisdom of the
world's top distance runners, Brain Training for
Runners offers easily applied advice and delivers practical results for a better
overall running experience.
About the Author
Matt Fitzgerald coaches online through TrainingPeaks.com and serves as a
communications consultant to sports nutrition companies. A
former editor at several top fitness magazines, he is the author of numerous
articles and books. He lives in Northern California
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0451222326/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. VO2max Newsletter-Jason Karp:
* Workout Speeds
(excerpted from Karp, J.R. The Errors of Our Running Ways. Running Times.
July/Aug. 2006.)
One of the biggest errors runners make is running workouts at incorrect speeds.
Run your workouts too fast, and you may not meet
the purpose of the workout. At the very least, you'll add unnecessary fatigue
to your legs without extra benefit. For example, say
you want to improve your maximal rate of oxygen consumption (VO2max), and you
plan to run mile repeats at the speed at VO2max (100
percent maximal heart rate). If running each mile in 5:30 elicits VO2max (and
max heart rate), running each repeat in 5:15 will
certainly also elicit VO2max. But why run each mile in 5:15 when you can run it
in 5:30 and still get the same benefit? Running
faster is not always better. On the other hand, if you run your workouts too
slow, you may not obtain the desired benefit at all.
For example, research has shown that cardiovascular benefits are minimal when
running below about 60 percent of your maximal heart
rate. As a coach, I've noticed that the most difficult type of workout to run
at the correct pace is the lactate threshold (tempo)
run. Many runners, especially those who are inexperienced with this workout,
have a difficult time holding back the pace and
finding their fastest sustainable aerobic pace.
To determine the correct pace, you must know the purpose of each workout.
Running at the correct pace will more specifically target
the physiological variable you're trying to train, such as VO2max or lactate
threshold. Since the goal of training is to obtain the
greatest benefit while incurring the least amount of stress, you want to run as
slow as you can while still obtaining the desired
result. To optimize your training, follow these pacing guidelines:
~ Recovery and Long Runs: 1.5 to 2 minutes slower than 5K race pace; 65 to 75
percent max heart rate.
~ Lactate Threshold (Tempo) Runs: About 10 to 15 seconds per mile slower than
5K race pace (or about 10K race pace) for slower,
recreational runners (75 to 80 percent max heart rate); about 25 to 30 seconds
per mile slower than 5K race pace (or about 15 to 20
seconds per mile slower than 10K race pace) for talented and highly-trained
runners (85 to 90 percent max heart rate). The pace
should feel "comfortably hard."
~ Long Intervals (2 to 5 minutes): The speed at VO2max (about 3K race pace for
highly-trained runners; between mile and 3K race
pace for less talented runners); reaching 95 to 100 percent max heart rate by
the end of each work period.
~ Short Intervals (1 to 2 minutes): Mile race pace.
* Which Exercise Burns the Most Calories?
Want to burn lots of calories? Hop on the treadmill. A study published in
Medicine and Science in Sports and Exercise, in which
subjects were free to select their own exercise intensity, found that oxygen
consumption and caloric expenditure were significantly
greater during treadmill running than during stationary cycling, cross-country
skiing on a NordicTrack, and aerobic riding on a
HealthRider. Heart rate was similar during treadmill running and cross-country
skiing, but was lower during cycling and aerobic
riding. Although subjects reported a similar perceived exertion for treadmill
running, cross-country skiing, and cycling, the
highest oxygen consumption and caloric expenditure occurred
during treadmill running.
* * To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


2. Ultrafit's e-Tips:
* All Athletes: Endurance Research Study
A combined team from Spain, Norway and Wisconsin has concluded that a training
diet that includes a greater proportion of
sub-threshold training significantly improved (28-percent greater reduction in
running times) performance in experienced distance
runners compared to those who had a greater proportion of what you and I would
call tempo (70-90 percent HR Max) training.
High-intensity training (above tempo pace) was the same in both groups. Only the
proportions of low and tempo intensity training
differed.
While in itself the study speaks to the value of building a large endurance
base, the conclusions that the researchers offered to
account for the difference in training results is telling. They conclude that
when higher proportions of tempo training are included
in the mix at the expense of lower-intensity training, it may just be too hard
on the athletes and interferes with proper adaptation
and responses to training.
Their "endurance" athletes were 5K track and 10K cross-country runners. If their
observation is true for folks running at that
distance, do you think it might hold true at longer ultra-distances?
The take-homes are: The vast bulk of your training should be in Z1 and Z2. You
do need some very intense training (Z5), but not too
much. The body adapts quite quickly to intense training. Tempo work should be at
the same relative volume as intense training. This
is great news for masters athletes as we tend to train more in Z1 and Z2 anyway,
but we do need some tempo and intense work to
maintain strength and power-just not too much.
Anthony C. "Woofie" Humpage is a Certified Strength and Conditioning Specialist
and USA Triathlon Certified Coach who specializes in
the training of masters athletes for endurance and ultra-endurance sports. His
focus blends performance enhancement with athletic
longevity. E-mail: mailto:woofie@....
* All Athletes: Transitioning to the Off-Season
Autumn is one of the nicest times of the year to ride or run. If you are one of
those who can now look back at their "A" goal race
or event, it can be fun to be able to head out the door whenever you like,
without the pressure of a "must-do" workout. At some
point though, once you are done with that last event, you might be left
wondering what's next.
The athletes I coach complete a comprehensive Season Summary that helps us work
together to assess the season so we can evaluate it
objectively. Here are three tips to have a productive transition to your
off-season:
1. Ideally you will have stepped back and gotten enough total rest after your
last "official" event to ensure that you are
physically and mentally ready to get the most from this period. Are you
enthusiastically looking ahead? If not, you may need to take
another week or two completely off and see if your enthusiasm for training
returns.
2. Allow enough time to "unload" the year's training from your legs. Right now
would be a great time to commit to some Myofascial
Release using a Foam Roller to restore freshness and health to your muscles.
3. Shift your focus to learning a new skill or doing a completely different kind
of activity that you would normally never do during
the season. Think outside of the box!
Use this transition phase to have some fun by using your residual fitness to
embark on athletic endeavors that expand your horizons.
Whether it is focusing on improving a limiter to boost your base capability, or
trying a new sport, get out there and enjoy!
Coach Al Lyman, CSCS, has a new DVD called RUNNER-CORE that contains the core
and functional strength circuits you need to have a
stronger foundation so you can run faster and finish stronger! To learn more
visit: http://runner-core.com/
e-Tips is published 12 times annually and posted online at www.ultrafit.com.
e-Tips is a free publication. The goal of e-Tips is to
present Ultrafit's views on training, racing and nutrition for endurance
athletes. The contents are not intended as personal
recommendations for individual athletes, and are only suggestions. For medical
advice, and before starting a strenuous training
program, consult with your physician.


3. Sheila's Nutrition Digest Vol 16 - Superfoods for Athletes Series: Tomatoes:
By Sheila Kealey
Sheila's Nutrition Digest
In this series, XC Ottawa (and OAC Racing Team) member Sheila Kealey will help
athletes choose the best foods for performance and
overall health. Sheila 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.
"Superfoods" is a popular tem these days, coined to define foods dense in
nutrients, vitamins, minerals, and protective
phytochemicals. Phytochemicals are compounds that keep plants healthy and help
protect them from disease, and studies are revealing
that eating a diet with plenty of phytochemical-rich foods may benefit humans as
well, by helping protect us from the ravaging
effects of free radicals, inflammation, and other factors that may compromise
our health, immunity, and athletic performance.
In this series, I'll cover a variety of foods with healing properties, and give
you tips on how to incorporate these foods into your
daily meals.
Here's a vegetable that is plentiful in markets at this time of year . . .
TOMATOES
Who can resist a juicy, red, ripe tomato off the vine? Whether fresh or cooked,
you can enjoy this incredibly versatile fruit in
salsas, sauces, soups, and main dishes. In addition, tomatoes contain a host of
compounds that may help improve your immune function
and fight a number of ailments and conditions.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20071003_SK_Tomatoes.html


4. The Aerobic-Strength Balance:
Kenneth H. Cooper, M.D., M.P.H.
Tyler C. Cooper, M.D., M.P.H.
With William Proctor
Both aerobics (endurance) and strength training should be a part of every
person's fitness program - and aerobic exercise should
constitute at least 50 percent of a weekly workout schedule, no matter your age.
In other words, you should include endurance
training such as walking, jogging, cycling, and swimming, plus muscle-building
exercises. The muscle-building component might
involve calisthenics, such as push-ups, sit-ups, and pull-ups, or weight
training of various types.
The aerobic or cardio respiratory endurance component of your exercise is
extremely important because of scientifically proven
health and longevity benefits, which may not be associated with other types of
exercise. For example, studies in many scientific
centers, including our own Cooper Institute, have demonstrated clearly that the
more fit you are - as measured by treadmill
stress-test times for fitness - the lower your risk will be for mortality from
all causes.1 In other words, the higher your level of
aerobic fitness, the less likely you are to die prematurely from a heart attack,
cancer, diabetes, or any other cause.*
But as you grow older, the proportion of strength work should increase. In other
words, you should do more strength work and less
aerobic work - but always keep in mind that by the time you turn 60, your
aerobic exercise should still constitute at least half of
your routine.
A major reason for this shift is that as you age, your bone density naturally
declines and may put you at risk for osteoporosis. All
weight-bearing exercise, including different types of strength training, will
help you ward off osteoporosis by building up your
bone mass. This danger of bone-thinning disease is especially serious for older
women who are small-boned or have other risk
factors, such as a fair complexion, northern European or Asian ethnic
background, low percentage of body fat, and family history of
bone disease. But the risk of a bone-loss disease is also very real for many men
who are in their 60s or older.
In addition to helping ward off the osteoporosis threat, strength training is
quite important to help older people maintain their
ability to function well when confronted with tasks that require unusual muscle
exertion. The better shape your muscles are in, the
lower your risk of pulling or straining a muscle. Also, by keeping your muscles
in shape, you'll be less likely to lose functioning
ability as a result of the natural process of aging. Among other things, you'll
maintain better balance and thus be less likely to
take a dangerous fall.
When we speak to audiences packed with older people, we often say, "If, at 60
years of age, you're a person who concentrates almost
exclusively on aerobic conditioning, you may be able to run five miles in 40
minutes. But, you may also find that you can't pick up
a sack of groceries without straining your back. So it's essential to combine
weight or resistance training with aerobic activity as
you age."
To head off such health threats, we advocate the following aerobic-strength
training balance:
~ If you're 40 years old or younger, devote 80 percent of your workout time to
aerobic training and 20 percent to strength training.

~ If you're 41 to 50 years old, shift to 70 percent aerobic and 30 percent
strength work.
~ If you're 51 to 60, do 60 percent aerobic exercise and 40 percent strength
training.
~ After you pass 60, divide your workout time more evenly between the two
strategies - while still giving an edge to aerobic
exercise, which provides the most health benefits: 55 percent aerobic work and
45 percent strength work.
With this overview in mind, let's take a closer look at what your start-up
program should actually include in the way of both
aerobic exercise and strength training.
Here are some specific thoughts about aerobic activity, strength training, and
stretching for the beginner. Some of the exercises,
such as the calisthenics and the stretching movements, can be used by beginners
and by more advanced exercises.
Your Start-Up Fitness Plan in a Nutshell
When you finally settle on your personal fitness program, the end product should
fit into this basic daily model - which you are
certainly free to adjust as your endurance and strength increase:
~ Five minutes of warming up with walking or running in place, continuous
stretching, or light calisthenics, such as jumping jacks.
~ Thirty to 40 minutes of aerobic activity or strength work each day. (About
three to five days per week should be devoted to
aerobic exercise, two to three days to strength work.
Alternatively, instead of devoting a separate day to strength work, the strength
phase can be added after a particular day's aerobic
phase.)
~ Five minutes of cooling down, typically involving walking, continuous
stretching, or light calisthenics.
*In recent years, the term "cardio exercise" has sometimes been used
interchangeably with "aerobic exercise." But the "cardio" term
is something of a misnomer because it may suggest that endurance exercise has
only cardiovascular (heart and blood vessels)
benefits. In fact, our studies and those of other scientists show that aerobic
(endurance) exercise provides health and longevity
benefits that go well beyond the cardiovascular.
1. Blair el al. JAMA, 1989.
This excerpt comes from Start Strong, Finish Strong, the newly published book
(The Penguin Group, New York) by Dr. Kenneth Cooper
and Dr. Tyler Cooper. http://www.coopercomplete.com/store/detail/222.php
For more health articles visit www.CooperComplete.com


5. 'Good' chemical, neurons in brain elevated among exercise addicts:
But OHSU researcher says jump in BDNF, neurogenesis may not be beneficial
PORTLAND, Ore. (USA) - Exercise enthusiasts have more reasons to put on their
running shoes in the morning, but an Oregon Health &
Science University scientist says they shouldn't step up their work-outs just
yet.
A study published today in the journal Neuroscience, journal of the
International Brain Research Organization, confirmed that
exercise increases the chemical BDNF - brain-derived neurotrophic factor - in
the hippocampus, a curved, elongated ridge in the
brain that controls learning and memory. BDNF is involved in protecting and
producing neurons in the hippocampus.
'When you exercise, it's been shown you release BDNF,' said study co-author
Justin Rhodes, Ph.D., a postdoctoral fellow in the
Department of Behavioral Neuroscience at OHSU's School of Medicine and at the
Veterans Administration Medical Center in Portland.
'BDNF helps support and strengthen synapses in the brain. We find that exercise
increases these good things.'
Mice bred for 30 generations to display increased voluntary wheel running
behavior - an 'exercise addiction' - showed higher amounts
of BDNF than normal, sedentary mice. In fact, the BDNF concentration in the
active mice increased by as much as 171 percent after
seven nights of wheel running.
'These mice are more active than wild mice,' Rhodes said, referring to the mice
as small and lean, and seemingly 'addicted' to
exercise. 'Wheel running causes a huge amount of activity in the hippocampus.
The more running, the more BDNF.'
In a study Rhodes also co-authored that extends these findings, to be published
in the October edition of the American Psychological
Association journal Behavioral Neuroscience, scientists demonstrated that not
only do the mice display more of this 'good' BDNF
chemical in the hippocampus, they grow more neurons there as well.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/4376.php


6. Joe Henderson's Running Commentary - Old Gold:
Three key factors made the golden agers of U.S. marathoning faster in depth than
any group of Americans in the past 25 years: (1)
they didn't wait too long to start racing marathons; (2) they ran with abandon,
and (3) they raced mostly for free.
STARTING "TOO SOON." An old idea, which should have died in the golden age, has
taken root again in recent decades. It's the myth
that marathoning is a refuge for aging and slowing runners -- that it's their
parents' and grandparents' event, not one for a young
speedster to try.
Young runners are urged to wait. Exploit their speed first, because the marathon
will kill it. Once a marathoner, there's no turning
back to the track.
Oh, no? How about Billy Mills? He qualified for the 1964 Olympic Marathon before
making the 10,000-meter team, and ran the long race
in Tokyo after winning the short one.
Alberto Salazar set American track records for 5000 and 10,000 meters after
running his world-best marathon. Frank Shorter placed
fifth in the Munich Olympic 10,000 -- a week before winning the marathon there.
Shorter and Bill Rodgers both qualified for the 10,000 at the Montreal Games
(but neither ran that event there), after going 1-2 in
the Marathon Trials. Joan Benoit ran internationally in cross-country and track
while in her marathon prime.
These five runners are venerated elders in the sport now, but were in their 20s
during their golden ages. Mills turned 26 in his
golden year. Benoit won her Bostons at 21 and 25, and her gold medal at 27.
Shorter was 24 when he won at Munich.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2130


7. Oxygen kinetics - start smart for a mean finish!
The way your body transports and uses oxygen during the initial stages of
vigorous exercise might not sound very exciting, but new
research suggests that understanding this process and adjusting your pre-race
preparation accordingly can result in truly remarkable
performance gains. Professor Andy Jones explains
Endurance sports rely primarily on oxidative (aerobic) metabolism for energy
supply. It's not surprising therefore that factors
related to oxygen (O2) transport and consumption such as the maximal oxygen
uptake (VO2max), economy of movement, and the fraction
of the VO2max that can be sustained without a significant accumulation of
lactate in the blood (the lactate threshold, LT) are
important determinants of endurance exercise performance.
These parameters of aerobic fitness are typically measured during an
incremental-type exercise test in which the exercise intensity
is very low to begin with but then increases progressively until the athlete is
unable to continue, and they can provide invaluable
information on various aspects of physiological function and the responses to
training. However, the manner in which the work rate
is imposed during these tests does not accurately reflect the metabolic loading
that an athlete will experience at the start of an
endurance competition. That's because at the beginning of a race, an athlete
will be required to accelerate up to race pace within
just a few seconds. The energetic consequences of this abrupt increase in energy
turnover in the working muscles can be profound.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/understand-the-bodys-use-of-oxygen-during-exerci\
se-36326


8. Creatine Combined With Resistance Exercise Boosts Strength In Older Adults:
If you are an 'older adult' and take creatine as well as doing exercise you may
well enjoy greater benefits than just doing the
exercise, say researchers from McMaster University, Canada. One of the common
consequences of growing older is an increase in body
fat and lowering of muscle mass, say the researchers.
You can slow down the loss of muscle mass by doing exercise, say the scientists.
Dr. Mark Tarnopolsky, a professor of pediatrics and
medicine, and team carried out a study which showed that if you take a
combination of creatine monohydrate (CrM) and conjugated
linoleic acid (CLA) along with resistance exercise training the results will be
greater still.
You can read about this study in PLoS ONE, the peer-reviewed online journal of
the Public Library of Science, October 3rd issue.
This randomized double blind trial included 20 women and 19 men; they were all
at least 65 years old. The program of regular
resistance exercise training lasted six months. Some of the participants
received a daily supplement of creatine and linoleic acid,
while other received a placebo. Participants in both groups did exactly the same
exercise program.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/84395.php


9. Is Your Taper Too Long:
It could be, say many coaches, pointing out that today's lower-mileage training
plans don't necessitate the long, gradual tapers of
old. Here's what you need to know.
If you looked at Peter Gilmore's training log in the weeks leading up to the
2006 Boston Marathon, you might wonder what the guy was
thinking. Four weeks out, 150 miles, followed by weeks of 130, 107, and 85
miles. Even by elite standards, those totals were high;
most top runners drop to around 70 miles the week before an event.
Why was Gilmore tapering so little? Because of a conversation he had with
another elite, Brian Sell, three months earlier at the
Houston Half-Marathon. The two Americans had had distinctly different races:
Sell won, while Gilmore struggled through the entire
13.1 miles. At the finish, the runners found themselves comparing tapering
notes. "Brian told me he'd been cutting his mileage back
less, and as a result didn't feel like crap anymore," says Gilmore, who had felt
stale and sluggish. "A lightbulb went on in my
head. I'd been changing my natural state by cutting my miles too drastically."
So in the three weeks leading up to Boston, Gilmore trimmed his weekly mileage
by 35 percent--not the 55 percent he normally would.
The result? He shaved one minute and 17 seconds off his personal record with a
2:12:45.
Gilmore has joined the growing ranks of elite runners who have found that
maintaining a higher volume during the taper period can
give you a better chance of peaking on race day. "The problem with a big cut in
mileage," says Greg McMillan, an exercise
physiologist and coach of elite and recreational runners in Flagstaff, Arizona,
"is that your body gets used to being on vacation."
Gilmore's coach, Jack Daniels, Ph.D., puts it more bluntly: "You can taper too
much."
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-244--12123-0,00.html


10. Using Hormones for Sport:
Both professional and non-professional athletes take performance-enhancing
drugs. They can be dietary supplements, growth hormone,
anabolic steroids or designer compounds that escape detection by doping tests.
These substances affect muscle strength, endurance
and the ability to pump blood, oxygenate muscles and breathe. They are sometimes
called roids, stacks, andro and juice. Doctors say
that these drugs can cause serious side effects such as low sperm count, breast
enlargement, carpal tunnel syndrome and can decrease
good HDL cholesterol and put people at risk for cardiovascular disease, heart
attacks and even death.
More...from Science Daily at:
http://sciencedaily.healthology.com//hybrid/hybrid-autodetect.aspx?focus_handle=\
fitness&content_id=2117&brand_name=sciencedaily


11. Athletes increasingly turning to yoga for focus and flexibility:
Yoga is spreading its wings.
According to the 2005 Yoga in America study sponsored by Yoga Journal magazine,
Americans spend $2.95 billion annually on yoga
classes and products, and 16.5 million U.S. adults practice yoga -- 77.1 percent
of whom are women and 22.9 percent men.
Yoga has become as mainstream as mochas, but much more effective across the
spectrum of athletics. Enthusiasts in sports from golf
to tennis, surfing and triathlon are turning to yoga as part of their training.
Just ask golf superstar Tiger Woods or tennis queen Venus Williams, pro soccer
player Cobi Jones or Indy Car Series driver Danica
Patrick -- all yoga practitioners.
Or just ask golfer John Oertel, 60, of Merritt Island.
"Flexibility is really the main thing that I get out of yoga that applies to
golf," said the NASA retiree. "Being able to turn,
being able to squat down and read a putt and get back up. I've got to feel that
it's helped."
Oertel averages about three Bikram yoga sessions a week and also finds the
breathing element important.
More...from Florida Today at:
http://www.floridatoday.com/apps/pbcs.dll/article?AID=/20071004/SPORTS/710040349\
/1002/SPORTS


12. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Strengthen Muscles at Any Age
You are never too old to enlarge and strengthen your muscles. A study from
Copenhagen, Denmark shows that just 12 weeks of
lifting weights significantly strengthened the muscles of men 85 to 97 years of
age (Scandinavian Journal of Medicine & Science in
Sports, August 2007). After 12 weeks of training, the cross sectional
circumference of their quad muscles in the front of their
upper legs increased by 10 percent, and muscle strength increased by 35 to 50
percent. Furthermore, the muscle fibers that are used
for strength and speed increased significantly.
Frailty in old age is caused by lack of exercise, not just by growing old.
With aging, you lose nerves. Each nerve is
attached to a single muscle fiber, so as you lose muscle fibers you become
weaker. Older people who exercise against resistance can
enlarge their muscle fibers. This counteracts the effects of losing fibers and
they can retain a significant amount of strength.
People with weak hearts can suffer heart damage with vigorous exercise. Before
an older person starts an exercise program,
it may be wise to check with a doctor to make sure that the heart is sound. The
most dependable heart test is a thallium stress
test. Then engage a personal trainer to teach the person how to exercise on a
series of individual weight lifting machines that
stress different muscle groups. Usually the recommended program involves going
to each machine and lifting and lowering the weight
on that machine in a single set of three to ten repetitions. Most people can do
this three or more times a week.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


13. The Martin Chronicles:
The long running story of Dr. David Martin and the Elite Athlete Performance
Lab.
The drab yellow brick exterior of old Kell Hall on the Georgia State University
campus in downtown Atlanta belies the significance
of what has gone on within. Slated for demolition in a couple years, the
physically undistinguished edifice is a familiar sight to
scores of elite American distance runners and a handful of foreign athletes, all
of whom have slipped through its doors with some
frequency over the past three decades. And they all came for the same reason: to
visit Dr. Dave.
"Dave's like a brother, a dad and a granddad all rolled into one" says Keith
Brantly, the athlete David Martin worked with more than
any other. "I don't think I could have found a better mentor and friend in my
life. He gets credit for everything that I ever did in
my running career." Heartfelt praise such as this is heard time and again from
those who have come into contact with Martin, someone
who works mostly in the background to bring American distance running to the
forefront. His influence has been nothing short of
spectacular.
Now 68 and Regents Professor Emeritus at GSU's College of Allied Health
Sciences, Martin's interest in running began when he
participated in intramural cross country during his undergraduate days at the
University of Wisconsin. There he received a B.S. in
zoology in 1961 and continued to complete an M.S. in education, which led him to
start teaching biology, chemistry and physics at
Madison's Wisconsin High School. But when offered a Ford Foundation fellowship,
Martin eagerly accepted and entered medical school,
completing two years of basic medical science followed by five years of research
to earn a Ph.D. in physiology.
Just as he was completing his Ph.D. dissertation, Martin was recruited to join
the faculty at Georgia State University's College of
Health Sciences. He would not have predicted that he'd still be in Atlanta four
decades later, but in fact Martin has never
seriously considered leaving. He set up his lab in Kell Hall in the fall of 1970
and began teaching courses in pulmonary,
cardiovascular and exercise physiology. Combined interests in track and field,
scientific research and wellness medicine naturally
pointed Martin in the direction of assisting elite athletes. "I had already been
asking myself why athletes so often seemed to be
injured," he says. "The term 'healthy athlete' to me was almost an oxymoron."
For more than three decades his work has not only kept
runners healthy, it has made them faster.
More...from Running Times at:
http://runningtimes.com/rt/articles/?id=11843


14. This Week In Running:
10 Years Ago- Elijah Lagat (KEN) won the Berlin (GER) Marathon by a two second
margin
over Eric Kimaiyo (KEN), 2:07:41 to 2:07:43. Sammy Lelei
(2:08:00) and
Jackson Kipngok (2:08:36) completed a Kenyan sweep of the first
four places.
Ronaldo daCosta (BRA) was 5th in 2:09:07; the next year at
Berlin, daCosta
would lower the WR to 2:06:05. Catharina McKiernan (IRL) won the
women's
race in 2:23:44 with Madina Biktagirova (RUS) next in 2:24:46 and
Marleen
Renders (BEL) 3rd in 2:26:18.
20 Years Ago- Jon Sinclair (USA) won the Virginia (VA/USA) 10M in 47:19,
defeating Nick
Rose and Stephen Binns, both ENG, who ran 47:37 and 47:51
respectively.
Anne Audain (NZL) won the women's race in 54:56 with Teresa
Ornduff (USA)
just three seconds back. 43-year old Priscilla Welch (ENG) took
3rd with
a 56:07.
30 Years Ago- Veli Balli (TUR) won the Balkan Games (TUR) Marathon in 2:22:56.
The silver
ad bronze medalists are needed for the ARRS website.
40 Years Ago- Ivailo Charankov (BUL) won the Balkan Games (TUR) Marathon in
2:24:52.0.
The silver and bronze medals went to Ismail Akcay (TUR) and
Nikola Simeonov
(BUL) who ran 2:25:10.6 and 2:27:07.4 respectively.
50 Years Ago- Pavel Kantorek (CZE) won the Bechovice-Prague (CZE) 10K in
32:45.6.
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.


15. Feet Don't Fail Me Now (Think Mind Over Matter):
IF Matt Fitzgerald was your coach, he would have you running against the grain.
Squat jumps would be a weekly must: Crouch down.
Leap into the air. Repeat.
To increase your running speed, he occasionally would have you deliberately
pound the ground to prevent overstriding. And, every
once in a while, he would recommend doing an extra-long run without ingesting
Gatorade or energy gels.
No doubt Mr. Fitzgerald, a 36-year-old running coach and racer who has written
seven training books in the last four years, three
for Runner's World, gives unconventional advice. That is because his exercises
are not meant to train your body. They are aimed at
training your brain.
If you can change the way your brain interprets the signals your body sends,
such as the all-too-familiar "My quads are killing me,"
then you will not slow down, Mr. Fitzgerald said. Instead, you'll soldier on.
The workouts he creates for the more than 700 clients on TrainingPeaks.com, an
endurance coaching site for runners, cyclists and
triathletes, are based on the so-called central governor model, a controversial
exercise theory that has been a source of debate
among exercise physiologists for decades.
More...from the NY Times at:
http://www.nytimes.com/2007/10/04/fashion/04Fitness.html?_r=1&ref=fitnessandnutr\
ition&oref=slogin


16. Protein Nutrition and Endurance Exercise: What Does Science Say?
Athletes, coaches and scientists have recognized for decades that training and
nutrition are highly interrelated when it comes to
improving performance. An accumulating body of scientific evidence now confirms
that nutrition can profoundly influence the
molecular and cellular processes that occur in muscle during exercise and
recovery.1 This brief review analyzes the potential for
performance enhancement through protein ingestion, whether during activity or by
enhancing muscle recovery.
Protein Ingestion During Exercise
A properly formulated carbohydrate-electrolyte beverage (CEB) improves
performance during exercise primarily because of two key
ingredients: carbohydrate (CHO), which provides fuel for working muscles, and
sodium, which helps to maintain fluid balance.2
Recently, two studies suggested that adding a small amount of protein (~2% whey
protein) to a CEB produced improvements in endurance
capacity compared to the sports drink alone.3,4 However, the practical relevance
of these studies is hampered by the way the
research was conducted. First, the rate of CHO delivered in the CEB was less
than what is considered optimal for performance2; and
second, the method of the performance test (exercise time to fatigue) did not
mimic the manner in which athletes typically compete.
In a recent study5, we addressed these issues by having trained cyclists ingest
a CEB during exercise at a rate considered optimal
for CHO delivery (60 gram per hour), and perform a task that closely simulated
athletic competition.
Subjects performed an 80-km cycling time trial on three occasions and drank
either a 6% CHO blend, a 6% CHO + 2% whey-protein blend,
or a sweetened placebo. All of the subjects consumed the solutions at a rate of
1 liter per hour. The study was "double blind"
meaning neither the athletes nor the researchers knew what drink was consumed
during a given trial. The study was also
counterbalanced so that the order in which the subjects received the three
treatments was systematically varied to prevent
test-order bias. The trials determined that the average performance time was
identical during the CHO and CHO+protein trials
(roughly 135 min) and both were significantly faster (by approximately 4%) than
the placebo trial (141 min). This study5
demonstrated that when athletes ingested a CEB during exercise at a rate
considered optimal for CHO delivery, protein provided no
additional performance benefit during an event that simulated "real life"
competition.
More...from the GSSI at:
http://www.gssiweb.org/Article_Detail.aspx?articleID=719


17. The Physiology of Marathon Running:
Just What Does Running a Marathon Do to Your Body?
Running a marathon has been viewed, and still is by many, as too extreme to be
healthy. Certainly, the physical stress of running a
marathon played some role in not holding a women's Olympic marathon race until
1984. On the flip side, casual runners think that if
a pampered celebrity can run a marathon, it can't be all that strenuous. While
marathon running is far from damaging, it should be
respected for the physiological stress inflicted over its 26.2 miles.
For example, running a five-minute-per-mile marathon requires a 15-fold increase
in energy production for over two hours. Even
runners who finish in over four hours maintain a 10-fold increase in their
metabolism. Such extended energy demands require the
cardiorespiratory, endocrine, and neuromuscular systems to operate at an
elevated level for an inordinate length of time. It is no
wonder then that the story of Pheidippides and his marathon run to Athens easily
grew into a tragic tale about how running a
marathon killed the first person to do so. Fortunately, scientists have
researched the physiological stresses of running a marathon.
The findings from such studies can help potential marathon runners better
appreciate what they will be up against and remind
seasoned marathon runners just how amazing the human body is.
SUDDEN DEATH
The physiology on marathon running starts with Pheidippides, who reputedly ran
from the plains of Marathon to the city of Athens to
report the victory of the Athenian army over the Persians. Upon his arrival,
Pheidippides exclaimed, "Rejoice, we conquer" and
dropped dead-or did he? The accuracy of this account has been questioned by
modern scholars (Martin and Gynn 2000); however, the
unfortunate outcome of Pheidippides is manifested in a few marathon runners
every year. Just how stressful to the human body is
running a marathon? This and other questions regarding marathon running were
addressed at The Marathon: Physiological, Medical,
Epidemiological, and Psychological Studies conference in 1976. The boldest
theory regarding marathon running was made by Dr. Tom
Bassler (1977), who suggested that the stress of running a marathon built
immunity to the development of fatty deposits within
coronary arteries. In other words, running a marathon prevents coronary artery
disease (CAD). Bassler compared marathon runners to
the heart-disease-free Masai warriors and Tarahumara Indians in that they all
maintain active lifestyles, eat healthy diets, and
have enlarged and wide-bore coronary arteries.
After reviewing the cause of death in marathon runners from the previous 10
years, Bassler claimed that "there have been no reports
of fatal, histologically proven, [CAD] deaths among 42K men." While he noted
that some runners have died while running marathons, he
concluded that these deaths were due to other factors such as nonatherosclerotic
heart diseases (such as myocarditis or coronary
spasms), congenital abnormalities, hyperthermia, or undertraining. To his
credit, Bassler also acknowledged that a low-fat diet and
abstention from smoking play important roles in developing immunity to heart
disease. Bassler concluded that whether running a
marathon offered absolute protection from CAD would be proven within the
following 10 years.
More...from Marathon and Beyond at:
http://www.marathonandbeyond.com/choices/emmett.htm


18. It's Alive!
By Lindsay Langford, CTS Coach and Sports Dietitian
The idea of willfully introducing any bacteria into our foods would usually
churn our stomachs. But that's what we do every time we
scoop out a spoonful of yogurt and eat it. And not only do these live organisms
not affect us, they actually make us thrive.
Scientists attribute yogurt's benefits to the ability of these live and active
cultures (LAC), or probiotics, to create an acidic
environment that inhibits the formation of harmful bacteria. In effect the
bacteria in yogurt obliterates any foreign nasties lodged
in your gut-the kind that can lead to chronic or acute diarrhea. In fact,
studies have shown that feeding yogurt to children and
adults with diarrhea will speed recovery.
Yogurt is even beneficial to those who are lactose intolerant. These people
can't digest milk-based products because they lack the
enzyme "lactase" which breaks down milk's form of carbohydrate. But yogurt
actually produces the lactase enzyme during fermentation,
making the milk easier to digest and making the benefits of the LAC, calcium,
and protein available to them.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=2960


19. No pain, no gain ... and other workout myths:
Celebrity trainer Harley Pasternak separates fitness facts from fiction.
We've all heard the expression "No pain, no gain," but did you know that's
actually not true? Author and celebrity trainer Harley
Pasternak dispels this and some other common fitness myths:
Myth: No pain, no gain
Fact: Many people think if their muscles don't hurt, they're not having a
quality workout. This is way off base. While resistance
training can be intense, and some level of discomfort may occur, pain is not
required for a successful workout. It's also important
to note that pain can be a warning sign of an exhausted muscle or torn ligament.
Myth: Stretching before a workout will reduce the risk of injury.
Fact: The British Medical Journal published an article in 2002 in which
researchers determined that available evidence does not
support the role of stretching in preventing muscle soreness after exercise or
in reducing risk of injury. It's a controversial
finding, but a theory Pasternak subscribes to; he rarely, if ever, stretches
with his clients.
More...from MSNBC at:
http://www.msnbc.msn.com/id/21129151/


20 Digest Briefs:
* Question: Is it really necessary to take daily vitamins?
Answer: There's no evidence that vitamin supplements help most people stay
healthy, and vitamin deficiency is very rare in this
country. Daily vitamins might be beneficial to some people who are on a very
low-calorie diet, who are vegetarian, or women who are
pregnant. Since nutrition science has only identified a fraction of the
nutrients humans need, supplements can only provide those
vitamins and minerals that are known. It's best to get nutrients from a variety
of fresh foods, which can contain some nutrients
science hasn't even named yet. Fat soluble vitamins, like Vitamin A, are stored
in the body for future use, and so too much can
build up to a toxic amount. Many other vitamins simply get excreted from the
body as waste, so, in general, it's best not to exceed
100% of the daily recommended intake.
-- Susan Brink, Health section staff writer, LA Times
* "The Kenyan runners who always win marathons never jog," says pro soccer
player LANDON DONOVAN. So Donovan trains at 80 percent
of his maximum heart rate until he's exhausted, teaching his body "recovery
endurance" through a sequence of sprints and rests. Over
time, you'll still need to give your body a break to optimize gains (see Train
with a Plan, below), but this ability to push
yourself to the brink of collapse and recover quickly is essential for top
aerobic athletes.
* TO GET FASTER, YOU MUST PUSH YOURSELF
"A runner churning out seven-minute miles will never know how quickly his arms
and legs have to move to run a six-minute mile. You
can't practice by running slow." -MARK VERSTEGEN, Athletes' Performance founder,
author of the Core Performance series.




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.

October 6, 2007:
Fall Colours Duathlon - Cumberland, ON

Grete's Great Gallop Half Marathon - New York, NY

Television - 2 p.m. EDT
Track and Field on CBC: IAAF World Athletics Final

CBC - 4 - 6 EDT
2-hour Highlights show of Scotiabank Toronto Waterfront Marathon
Webcast on www.cbcsports.ca

October 7, 2007:
Army Ten-Miler - Washington, DC

BAA Half-Marathon - Boston, MA

Disney Race for the Taste 10K - Orlando, FL

Lasalle Bank Chicago Marathon - Chicago, IL
Running Times
Watch Live in WCSN

Medtronic Twin Cities Marathon & TC 10 Mile - Minneapolis, MN
USA Masters Championship & USA Men's 10 Mile Championship

Melbourne Marathon - Australia

Milwaukee Lakefront Marathon - Milwaukee, WI

Mohawk-Hudson River Marathon - Schenectady, NY

Mt. Rushmore Marathon - Black Hills, SD

Ottawa Fall Colours Marathon, Half, 5/10K - Cumberland, ON

Portland Marathon - Portland, OR

Royal Victoria Marathon - Victoria, BC

October 8, 2007:
Tufts Health Plan 10K for Women, Boston, MA
USA Women's Championship / USARC Finale


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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running and triathlon through sponsorship of events,
teams, clinics and fund raising programs for Canada's Olympic athletes.

SweetskinsZ Bicycle Tires:
http://clickserve.cc-dt.com/link/tplclick?lid=41000000018791523&pubid=2100000000\
0028567

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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