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
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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, 2008
http://www.torontowaterfrontmarathon.com/

5. The Toronto Marathon, 2008
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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Advertise your event on the Runner's Web.
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NEW THIS WEEK:
Running USA and RRCA Survey
This survey was originally created by Running USA and Road Runners Club of
America to describe runners and non-runners. They have
asked Runnersweb.com to join in its distribution in order to get profiles of
both Canadian and U.S. runners.
Take the survey at:
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Get Free Shipping on your next Nike iD order through October 29th! Log in and
enter FSID7A at checkout.
Now through October 29th, customers will receive Free Shipping on any Nike iD
order at Nike.com. Simply enter FSID7A at checkout. Be
sure to take advantage of this great promotion as well as the offers listed
below! Simply click on any of these banners to generate
the HTML for your site, or log into ConnectCommerce now to find additional
banners in your account! Coupon Code: FSID7A
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Restrictions: Log in during checkout and enter promo code FSID7A. One use per
person. Cannot be combined with other offers. Not
redeemable for cash or credit toward shipping upgrades.

Road Runner Sports and DoubleClick Performics are excited to announce, for a
very limited time only, the Top Secret Shoe Sale! Shop
RoadRunnerSports.com now and save up to 41% on top name running shoes. This
event runs from Friday, October 26th, through Monday,
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Start shopping at:
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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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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Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

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

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have ONE personal posting this week.
ONE:
Island Triathlon Series, March 29th, 2008 Turks and Caicos Islands
Island Triathlon Series™ has been described as a new and exciting luxury brand
that will redefine the sport of triathlon.
Where else on earth could the pursuit of excellence in sport be coupled with
such a divine landscape! The almost virginal and
self-described "beautiful by nature" island of Providenciales in Turks & Caicos
is untouched, unspoiled and unparalleled to any of
the Caribbean Island destination. The beauty of the landscape is second only to
that of the people of the Island.
What better choice for a family getaway or for spring breakers looking to relax
then to head to the fabulous Turks and Caicos
Islands for your March Break vacation. Not only will you experience the culture
but why not participate in your favorite sport by
testing your limits in the Island Eighty™ race. The Island Eighty™ features a 1
mi swim, 66 mi bike and 13 mi run, and although the
climate will test even the most seasoned athlete, the course promises to be
gentle, fast and humble to those that pursue it. Better
still, your family and friends will be there to help at the event and cheer you
on to the finish line. Now that's a vacation to
remember!
Leave the chilly, cold climate behind this New Year and take part in Island
Triathlon Series™ on March 29th, 2008 in the beautiful
Turks and Caicos Islands in the Caribbean. Visit us at our website at
www.islandtriathlonseries.com for more details on the event.


THIS WEEK'S DIGEST ARTICLE INDEX:


1. PNF Stretching - Proprioceptive Neuromuscular Facilitation
2. Some Athletic Men May Risk Low Bone Density
3. Dr. Gabe Mirkin's Fitness and Health e-Zine
4. The McMillan Performance Page: Speed Trap
Just because you can, doesn't mean you should.
5. Creatine In Addition To Exercise Enhances Strength In Older Adults
6. Is genetic engineering endurance the future of the Olympics?
7. How To Be An Economical Runner
8. Why on Earth Would Anyone Want to Run a Marathon in 90 Degrees?!
9. BMI: "Freaking out about nothing"
10. A nap may give your heart a rest
11. Joe Henderson's Running Commentary - Home Runs 1: The Winner
12. The psychology of sports injury: is 'no-pain no-gain' the path to sports
injury?
13. Fast and Curious
14. Complete Rest: Benefits of Couch Time
15. Does Stretching Prevent Injuries
Everyone knows that flexibility is good for runners, right? Too bad medical
research doesn't agree.
16. 5 Tips for a Healthier, Stronger Core
17. This Week in Running
18. Protein-added Sports Drinks Don't Boost Performance During Exercise, Study
Finds
19. Little Changes, Big Results
The 5K for Marathoners.
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Would you support performance entry standards for all runners in the marathon?"

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

LAST WEEK'S POLL RESULTS:
"Should the US Olympic Marathon Trials be held as part of an existing marathon
or as separate events?"
Answers Percent
1. Part of existing marathon 32%
2. Separate event 50%
3. Does not matter 18%


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. PNF Stretching - Proprioceptive Neuromuscular Facilitation:
Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of
flexibility training that involves both the stretching
and contraction of the muscle group being targeted. PNF stretching was
originally developed as a form of rehabilitation, and to that
effect it is very effective. It is also excellent for targeting specific muscle
groups, and as well as increasing flexibility, (and
range of movement) it also improves muscular strength.
Warning!
Certain precautions need to be taken when performing PNF stretches as they can
put added stress on the targeted muscle group, which
can increase the risk of soft tissue injury. To help reduce this risk, it is
important to include a conditioning phase before a
maximum, or intense effort is used.
Also, before undertaking any form of stretching it is vitally important that a
thorough warm up be completed. Warming up prior to
stretching does a number of beneficial things, but primarily its purpose is to
prepare the body and mind for more strenuous
activity. One of the ways it achieves this is by helping to increase the body's
core temperature while also increasing the body's
muscle temperature. This is essential to ensure the maximum benefit is gained
from your stretching.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20071024_TSH_PNF.html


2. Some Athletic Men May Risk Low Bone Density:
According to the National Osteoporosis Foundation, osteoporosis affects more
than 2 million men in the United States and nearly 12
million more have osteopenia -- clinically significant low bone density that is
less severe than osteoporosis. Now, a new study from
the University of Missouri-Columbia has found that men engaging predominantly in
low-impact forms of exercise have an increased
incidence of osteopenia -- a condition resulting in two times the risk of bone
fracture.
"Unfortunately, some individuals who believe they are doing everything right in
terms of their health might be surprised and upset
by our finding," said Pamela Hinton, an associate professor of nutritional
sciences in MU's College of Human Environmental Sciences,
who co-authored the study. "We believe, however, that these results will
ultimately serve as education and motivation for these
people."
Hinton said the effects of osteopenia can be mitigated by integration of
weight-bearing activities into the lifestyle of active
individuals. Studies in pre- and post-menopausal women suggest that bone mineral
density will increase 2 percent to 3 percent after
six months of resistance training three times per week. Small changes in bone
density translate into much larger changes in bone
strength -- a 1 percent increase in bone density reduces the risk of fracture by
up to 5 percent.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/85808.php


3. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Build Aerobic Capacity by Strengthening Leg Muscles
Aerobic capacity is a measure of your ability to use oxygen to do work. If your
body can process more oxygen than that of another
person, usually you will be able to run faster, walk or work longer, and have
more energy than that person.
The loss of aerobic capacity with aging explains why older people cannot compete
effectively against younger ones in endurance
events. The good news is that a regular exercise program can help you compensate
for this loss by strengthening skeletal muscles and
increasing your maximum heart rate.
Tasks that you did without effort when you were younger can become major ordeals
that leave you exhausted when you are older. It
takes more effort and time to walk up stairs, mow the lawn, fix a faucet or wash
the dishes. Dr. Jerome Fleg, a cardiologist at the
National Heart, Lung, and Blood Institute, tested 800 men and women over several
years and found that their ability to sustain
exercise decreased rapidly as they aged. The older they became the faster they
lost aerobic capacity.
The men and women lost three to six percent per decade in their 20's and 30's,
and 20 percent per decade in their 70's. The men lost
aerobic capacity faster than the women. The men lost 8.3 percent of aerobic
capacity in their 40's and 23 percent per decade in
their 70's. This study was done with people who were healthy enough for vigorous
exercise on a treadmill that measured their
exercise capacity. People who have had heart attacks, strokes, diabetes or other
wasting diseases would lose aerobic capacity much
faster than healthy people. Journal reference
A regular exercise program can increase exercise capacity by up to 25 percent,
which would give the older participants the same
exercise capacity as you would expect in people who are twenty years younger.
With vigorous exercise, you develop stronger skeletal muscles. When you contract
your leg muscles, they squeeze against the veins in
your legs and pump blood toward your heart. When your leg muscles relax, the
veins dilate and fill with blood. This alternate
contacting and relaxing pumps extra blood toward your heart. The extra blood
returned to the heart stretches and strengthens the
heart muscle, causing it to beat faster and with more force. So strengthening
your leg muscles increases your maximum heart rate,
even as you age.
* Longer Lower Legs More Efficient
People who have longer lower leg lengths (the distance from knee to ankle) will
usually have greater endurance during running or
walking than those with shorter lower leg lengths.
Researchers at the University of Wisconsin showed that people with longer lower
legs use less energy when they run (Journal of Human
Evolution, August 2007).
In a previous paper in the same journal, these authors showed that people with
longer lower legs are better able to prevent heat
build-up, which slows you down and makes you
tired. When you exercise, almost 80 percent of the energy that you use to power
your muscles is lost as heat. So the harder you
exercise, the more heat you produce and the harder your heart has to work to get
rid of the extra heat. You prevent heat buildup by
your heart pumping hot blood from your muscles to the skin where it is cooled by
sweat and conduction and radiation.
People with longer lower limbs use up less oxygen and produce less carbon
dioxide for the same energy expenditure. Therefore they
are more efficient and can go further because their bodies require less oxygen.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


4. The McMillan Performance Page: Speed Trap:
Just because you can, doesn't mean you should.
I met Craig Mottram six years ago. At that time, he was a very good runner. Six
years later, he’s a very, very, VERY good runner
(12:55 for 5,000m, bronze medalist at the World Championships). In watching his
development over the years and getting to know his
coach, Nic Bideau, it’s clear to me that the reason for his rise to the top
level in our sport is that he doesn’t overtrain,
especially in his speed workouts. Mottram avoids the training errors that most
of us make season after season, year after year,
thwarting our efforts to break through to new performance levels.
Overtraining is a big problem in our sport where the drive to succeed can be a
double-edged sword. You need to be driven but if you
push yourself too hard, you’ll interrupt your training with an injury or
fatigue. Bideau has made sure Mottram doesn’t do this, and
the result is a talented athlete who has gradually yet steadily built himself
into one of the best runners in the world.
Mottram’s example reinforces the concept I call, “Just because you can, doesn’t
mean you should.” Just because you CAN do more
running or more intense running doesn’t mean that you should. Finding the
optimal amount of training load is the true secret to
success. For some of the greats like Mottram, a coach is at each workout to help
avoid overtraining. For most of us, the
responsibility falls on our shoulders. But there are guidelines we can follow to
help us.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=11858&c=2


5. Creatine In Addition To Exercise Enhances Strength In Older Adults:
Lower muscle mass and an increase in body fat are common consequences of growing
older.
While exercise is a proven way to prevent the loss of muscle mass, a new study
led by McMaster researcher Dr. Mark Tarnopolsky shows
that taking a combination of creatine monohydrate (CrM) and conjugated linoleic
acid (CLA) in addition to resistance exercise
training provides even greater benefits.
The study to be published on Oct. 3 in PLoS One, involved 19 men and 20 women
who were 65 years or older and took part in a
six-month program of regular resistance exercise training.
In the randomized double blind trial, some of the participants were given a
daily supplement of creatine (a naturally produced
compound that supplies energy to muscles) and linoleic acid (a naturally
occurring fatty acid), while others were given a placebo.
All participants took part in the same exercise program.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/10/071002213425.htm


6. Is genetic engineering endurance the future of the Olympics?
Two groups have genetically engineered different pathways that change mice from
Sunday morning joggers to Olympic marathoners.
Running, like any sustained skeletal muscle activity, consumes large quantities
of adenosine triphosphate (ATP), a molecule that
fuels many essential cell processes. A number of metabolic pathways supply
muscle tissue with the ATP needed to power muscle
contraction and sustain ongoing exercise.
Which pathway predominates depends on factors like speed, duration, and type of
activity, as well as on the availability of oxygen,
which fluctuates during activity. Randall Johnson and colleagues have discovered
a protein found in skeletal muscle that profoundly
influences muscle endurance, while Ronald Evans and colleagues genetically
engineer muscle phenotype in a manner that dramatically
improves endurance and running performance.
Hypoxia (the physiological state that occurs when oxygen levels drop below
normal) governs how ATP is recycled and which
energy-producing substrates (for example, glucose or fatty acids) are used; it
also generates metabolic by-products, like lactic
acid, during strenuous exercise. (Runners know the "lactic acid burn" associated
with reduced blood pH.) Glycolysis--the primary
source of anaerobic energy in animals--uses glucose, stored as glycogen in
muscle cells, to produce ATP. When blood oxygen levels
drop, the gene transcription factor hypoxia-inducible factor 1 (HIF-1 )
triggers the glycolytic pathway.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/12450.php


7. How To Be An Economical Runner:
For many runners, scoring a faster running time can be a point of frustration.
Though you train regularly and your technique may
seem impeccable, sometimes your efforts seem to add up to nothing when it comes
to improving your speed. In fact, how fast or slow
you run often has a great deal to do with your economy of motion.
Economy of motion is a simple enough concept. It refers to the relationship
between how much energy you expend when you run and how
fast you go. Typically, the less energy it take you to run a given distance the
faster - or more “economical” - you will run.
Unfortunately, as the New York Times reports, improving your running economy is
one task that’s particularly difficult to
accomplish, if possible at all.
Though exercise physiologists assert that training can help improve one’s
economy, many also admit that it’s not clear what kind of
training it takes, or how long one must train to see a significant difference.
There have been very few documented cases of
individuals improving their running economy. Lance Armstrong was one - he
gained approximately 1% efficiency per year throughout a
7 year period. British marathoner Paula Radcliffe also managed to increase her
economy regularly during an 11-year span. However,
scientists continue to question what kind of efforts it takes for the average
person to accomplish such a feat.
More...from HesFit.com at:
http://www.hesfit.com/men/comment/how-to-be-an-economical-runner/


8. Why on Earth Would Anyone Want to Run a Marathon in 90 Degrees?!
Today, I’d like to address another criticism that arose out of the 90 degree
Chicago Marathon. This one asks the question, “Why
would someone run in such a hot marathon?”
I think I’ll answer the question by grouping marathoners into three broad
categories of runners:
Elite Runners: My definition of an elite runner is anyone among the top ten or
twenty finishers who stands a fair chance of winning
their event. It’s no surprise that elite runners will run in 90 degrees since
they want to win and stand to make money doing so.
It’s likely their job and how they make a living.
Competitive Runners: These are the speedsters who finish somewhere among the top
1% of entrants. They race to beat as many runners
as they can, and will do so in 90 degree heat because they accept adverse
weather as just another aspect of the sport. Their motto
is something like, “You take whatever conditions are thrown at you on race day
and see you how stack up against your competitors”.
Competitive runners may also be sponsored, or may run with a track club that
competes against other clubs for points. In other
words, others are counting on them to race.
The Rest of Us: In the middle and back of the pack, runners are generally more
concerned about doing their best and improving than
they are about winning or competing against others (although competition is
often fun for us too!). This is the group most people
seem to be questioning. They wonder, “If you’re not competing and stand no
chance of winning, why would you run a marathon in 90
degree heat”? and, “Since the heat will pretty much guarantee you won’t run your
best finishing time, why would you even race”?
More...from the Complete Running Network at:
http://completerunning.com/archives/2007/10/16/why-on-earth-would-anyone-want-to\
-run-a-marathon-in-90-degrees/


9. BMI: "Freaking out about nothing"
Body mass index, a measurement of weight relative to height, is often used to
classify people as normal weight, overweight or obese,
but it has several limitations when used as a personal health indicator.
Kate Harding, a freelance writer who blogs about fat-acceptance issues, put
together a body mass index (BMI) photo project to
visually show the difference between what we think of as overweight and obese
people and who they actually are. The BMI Project aims
to illustrate the measurement's limitations in order to address the stigma of
its labels.
"A lot of people hear overweight and think 'fat person', where you look at these
pictures of people in the overweight range and they
look perfectly normal," Harding said. "Even the obese people look more like what
most of us would think of as chubby."
The standard classifications for body mass index -- calculated as weight in
kilograms divided by height in meters squared -- place a
person with a BMI of 18 or lower as underweight, a BMI from 18.5 to 25 as
optimal weight or normal, a BMI from 25 to 30 as
overweight, a BMI over 30 as obese, and a BMI over 40 as morbidly obese.
The low point of the overweight range was moved from 27 to 25 in 1998, and the
obesity category is split into stage one (below a BMI
of 35) and stage two (above 35).
More...from Reuters at:
http://features.us.reuters.com/wellbeing/news/ECD646C8-7DA9-11DC-8F19-62106240.h\
tml


10. A nap may give your heart a rest:
For well-rested, healthy people, an actual siesta instead of just relaxing seems
to lower blood pressure. But it's best not to doze
off for too long.
The next time the boss finds you leaning back in your chair, feet up, eyes shut,
tell her that you're napping for medicinal
purposes.
Science won't definitively back you up yet, but the evidence is mounting that a
short, afternoon nap, for an otherwise well-rested,
healthy person, is good for the heart. "I love to nap," says Dr. Robert Downey
III, chief of sleep medicine at Loma Linda University
Medical Center. "I recommend napping."
Among his fellow researchers, it's still controversial whether napping has
cardiovascular benefits. Early studies of possible heart
benefits of siestas in Mediterranean and Latin-American countries, where short
afternoon naps are typical, have had mixed results.
But a recent large study of 23,000 people in Greece, published in the Feb. 12,
2007, Archives of Internal Medicine, showed a 37%
reduction in heart attacks among people who napped at least three times a week
for a minimum of 30 minutes. That study was the first
to weed out sick and sedentary nappers and control for physical activity and
diet, which may have colored results of other studies
showing no benefit.
Now a study, in the Oct. 15 online edition of the Journal of Applied Physiology,
offers a clue about why a nap might be good.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-nap22oct22,1,4614032.story?coll=la-\
headlines-health&ctrack=8&cset=true


11. Joe Henderson's Running Commentary - Home Runs 1: The Winner:
[from my book-in-progress, titled Home Runs; photo of Henderson boys in the
early 1920s -- (back from left) Chuck and Milt, (front),
my future father Jim, and Bruce.]
DES MOINES, IOWA, April 1931. "G -go, Ch-ch-," Jim Henderson tried to shout. By
the time his brother's name came out, Chuck had
already passed his family's seats at the head of the backstretch.
The more excited or worried Jim became, the worse his stutter grew. And now he
felt both excitement and concern for his big brother.
He'd taken the lead in his biggest track meet so far, the Drake Relays, but
could he hold it against competition this tough?
For an Iowa kid of any era, Drake was as close as he could come to running in
the Olympics. Winning a wristwatch there was as good
as a gold medal.
The Hendersons already knew that Chuck was a thoroughbred. As a 12-year-old he
had beaten his age-mates, then on the same day
stepped up to whip the 13-14s and 15-16s at the Page County Farm Bureau Picnic.
Chuck's high school running had caught the eye of the track coach at Iowa State
College in Ames. Since the oldest of the four
brothers enrolling there, his family had only read about his races in letters
and in the Des Moines Register.
Reading these results from a far corner of Iowa was a statistical exercise.
Seeing Chuck run in person was an emotional experience,
which Jim almost literally couldn't put into words.
Chuck ran the quarter-mile leg on the distance medley relay for Iowa State. He
bolted ahead on the first curve, stretched his lead
to three strides down the backstretch, then added another step before handing
off the baton.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2133


12. The psychology of sports injury: is 'no-pain no-gain' the path to sports
injury?
Should distance runners concentrate on their bodily sensations, or try to think
of something else? Distance runners and their
coaches recognise the importance of developing an aerobic base and then
implementing progressive overload training in 'safe doses'
in order to allow the necessary adaptations to occur. Those working in sports
medicine, however, acknowledge that problems can arise
when the overload principle is applied too rapidly and the loads exceed the
athletes' capabilities. This might include overtraining
and running too many miles per week, or too much work conducted on hard
surfaces. These precursors to injury are quite obvious,
although when athletes become so focused on their goals the path towards injury
may only be retrospectively recognised.
Previously in SIB, I have tried to emphasise that mental processes can also
become injury antecedents. In this article I will
concentrate on runners and the 'attentional strategies' that are used by the
recreational and the elite during training and
competition. Research using running samples has identified two important
attentional strategies that are commonly used, and,
interestingly, the use of certain attentional strategies has been linked to
injury rates. This finding could once again be shown in
the so-called 'no pain, no gain' philosophy of some athletes and coaches.
Which is better, association or dissociation?
A groundbreaking American study of elite and college distance runners (1) that
was mainly concerned with the psychological profiles
of athletes triggered a great deal of research by sport and exercise
psychologists. This happened because of the different types of
attentional strategy used by the two groups. The elite runners tended to use a
strategy called association, which involves
monitoring sensory inputs and focusing attention internally on bodily sensations
such as muscular strain, breathing, etc. in order
to set an appropriate pace and potentially avoid pain.
More...from Sports Injury Bulletin at:
http://www.sportsinjurybulletin.com/archive/physchology-sports-injury.html


13. Fast and Curious:
Some sports lend themselves readily to literary effort. Baseball, fly-fishing
and mountain climbing, for example, have produced
bowing shelves of writing that turns the activities themselves, and their highly
structured conflicts, into grand, glistening
metaphors for life, sex, survival, achievement — all the biggies that occupy the
human race.
But can amateur distance running, the plodding, determined effort to go nowhere
in particular, qualify for the canon? The novelist
and memoirist Benjamin Cheever makes an attempt with “Strides: Running Through
History With an Unlikely Athlete.”
“Strides” is a mélange of running history and jock memoir, peppered with
anecdotes like that of the Greek soldier who ran the
20-plus miles from Marathon to Athens to deliver news of the defeat of the
Persians (and then promptly dropped dead). Today’s carb
loaders might be interested to know that the secret of the fleet-footed Basque
messengers of old Europe was running staffs filled
with hard-boiled eggs and white wine. And who knew that Kathrine Switzer, the
first woman to officially run the Boston Marathon, in
1967, was warned off running because it would supposedly collapse her uterus?
Much of the book is given over to reflections on Ben Cheever’s own love affair
with running, one that began when he was a pudgy,
unhappily married copy editor at Reader’s Digest and continues 30 years and
40-odd marathons later. Cheever details his unsuccessful
stint as a high school athlete (which apparently disappointed his father, the
novelist John Cheever), and seems to have discovered
in running an ambition wholly his own — one less informed by a status culture
and father image that ubiquitously lurk in this book.
More...from the NY Times at:
http://www.nytimes.com/2007/10/21/books/review/Morris-t.html?_r=1&n=Top/Referenc\
e/Times%20Topics/Subjects/R/Running&oref=slogin


14. Complete Rest: Benefits of Couch Time:
Since most of you have been or will soon be taking some time away from the bike
after a long, grueling season of racing or club
riding, the first thing to do is to figure out just what taking time away means,
and then to make plans for your best off-season
yet. We start by advocating experiencing life as a couch potato.
Serious Couch-Time
True to form, the Giro di Lombardia brought us a fabulous day of racing. Its
prestige lies partly in it serving as the finale to the
long European campaign that began for many at the Tour of Qatar or Tour Down
Under back in January. Faster than the leaves falling
and the sunlight fading, the Euro scene will soon be hibernating and we’ll be
looking to the Southern Hemisphere for our racing fix.

Thus begins my favorite time of the year - the “Complete Rest” phase. This phase
is required to reset your body and your mind so
that, by the time you do start training again, you’ve regained all your passion
and energy that might have dissipated over the
course of the season. It is also designed to allow you to lose a little bit of
fitness (this is not a typo!). It’s impossible for
the body to maintain a high level of conditioning 12 months a year. Remember the
old adage: “The bigger the valley the higher the
peak.” It’s also a good time to remind your family who you are again!
More...from Pez Cycling at:
http://www.pezcyclingnews.com/?pg=fullstory&id=5406


15. Does Stretching Prevent Injuries:
Everyone knows that flexibility is good for runners, right? Too bad medical
research doesn't agree.
Editors are generally a timid and bookish lot. You'll find few Purple Hearts in
our ranks, and few of us trying out for Fear Factor.
In two decades at Runner's World, I've gone to the brink of combat just once.
It happened 10 years ago at the annual meeting of the American College of Sports
Medicine. I was attending a slideshow on
"Stretching and Running Injuries," and the speaker kept making fun of Runner's
World. His data on Honolulu marathoners indicated
that runners who stretched got injured more often than those who didn't. After
each of his statistical slides, he'd project pages of
Runner's World with articles like "9 Best Stretches for Runners." The message
was clear: the editors of this magazine must be lost
in space.
Hey, wait a minute, that's me. When the lights came on, I rushed to the
microphone, huffing, puffing, and expanding my chest to its
full 38 inches. I felt my testosterone surging. This dude was in trouble.
"Thanks for the fascinating paper," I said. "I'm just curious. If stretching
doesn't work, why do runners keep doing it?"
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-241-287--7001-0,00.html?cm_mmc=tra\
ining-_-2007_10_23-_-training-_-Does%20Stretching%20
Prevent%20Injuries%3f
[Long URL]


16. 5 Tips for a Healthier, Stronger Core:
Core training has become the new “buzz” word over the last few years as more and
more people have begun to realize its role in
posture, spinal health, performance and overall aesthetics. What is less
commonly known is that the core is anatomically defined as
the region between the shoulders and knees, not simply the midsection. Most
people view the core as simply being their abdominal
muscles and, as such, miss out on a tremendous amount of value that other
functional movements provide.
When I refer to the core I allude to the inner and outer units of our body. The
inner unit consists of smaller, more static
stabilizing muscles such as the transverse abdominis, multifidus, and the pelvic
floor and diaphragmatic musculature. The outer unit
is comprised of larger phasic (or dynamic) muscles that generate movement such
as the gluteals, latissimus dorsi, erector spinae
group, biceps femoris, and peroneals.
Aside from generating movement, these muscles work synergistically to provide
much needed pelvic stability during motions such as
walking, running, and so forth. Because all functional movements such as lunges,
squats, step-ups, most stability ball movements,
and many others revolve around the pelvis, they will offer tremendous core
training effects when done with proper technique. The
following are 5 tips you can use to train the inner and outer units of your core
with maximal efficiency.
More...from the Total Wellness Blog at:
http://blog.totalwellnessconsulting.ca/2007/10/5-tips-for-healthier-stronger-cor\
e.html


17. This Week in Running:
10 Years Ago- Khalid Khannouchi (MAR) won the LaSalle Banks Chicago (IL/USA)
Marathon in
2:07:10, winning US$100,000. Fred Kiprop (KEN) was 2nd in
2:08:19 ($55,000)
and Peter Ndirangu (KEN) took 3rd in 2:08:46 ($40,000). Eight
men went under
2:10:00. Marian Sutton (ENG) won the women's race easily in
2:29:03 with Gitte
Karlshøj (DEN) next in 2:31:31 and Irina Bogacheva (KGZ) 3rd in
2:32:45.
20 Years Ago- Juma Ikangaa (TAN) won the Beijing (CHN) Marathon with a 2:12:49.
Negash Dube
(ETH) was 30 seconds back while Bradley Camp (AUS) finished 3rd
another three
seconds back in 2:12:52. The race was men-only.
30 Years Ago- Albrecht Moser (SUI) won the Ascent of Mount Revard (SUI) 21K in
1:18:49. Pierre
Liardet (FRA) was next in 1:19:15 and Bernard Bobes (FRA) rounded
out the top
three with a 1:21:29. Marijke Moser (SUI) won the women's race
in 1:43:03.
40 Years Ago- Gaston Roelants (BEL) won the Pre-Olympic (MEX) Marathon in
2:19:37.4, well ahead
of Kenji Kimihara (JPN) who clocked a 2:21:59. Japanese runners
took the next
three places, with Akio Usami 3rd in 2:24:32.
50 Years Ago- Vladimir Kuts (UKR) won a 10,000m in Genoa ITA with a 29:10.4.
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.


18. Protein-added Sports Drinks Don't Boost Performance During Exercise, Study
Finds:
Adding protein to a sports drink won't make you race faster, suggests findings
from researchers at McMaster University.
"Sports drinks improve performance during prolonged exercise because of two key
ingredients: carbohydrate, which provides fuel for
working muscles, and sodium, which helps to maintain fluid balance," says Martin
Gibala, an associate professor of kinesiology at
McMaster. "Research also supports the practice of consuming protein after
exercise to promote muscle recovery. However, the alleged
benefit of consuming protein during exercise is controversial."
The study, which is published in the August edition of Medicine & Science in
Sports & Exercise, found that adding protein to a
carbohydrate-electrolyte sports drink did not improve cycling time trial
performance compared to the sports drink alone.
The research was conducted on 10 trained cyclists who performed a simulated 80
km bicycle race on three occasions. During exercise,
the subjects were given a sports drink, a sports drink supplemented with
protein, or a placebo drink that provided no energy. The
drinks were similarly flavored and neither the subjects nor the researchers knew
what drink was consumed during a given test. The
study found that the sports drink improved performance compared to the placebo
drink - confirming prior research - but there was no
additional benefit of protein supplementation.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2006/08/060803182003.htm


19. Little Changes, Big Results:
The 5K for Marathoners.
It was an accident when Deena Kastor set the American record for 5K on the
roads.
That’s not entirely true — you don’t run 14:54 just by happenstance, but the
fact is the Carlsbad 5000, where she set the mark in
2002, wasn’t really her goal that season.
"The World Cross Country Championships [held two weeks before, in Dublin] were
what I was focusing on," says Kastor. "Carlsbad was
kind of a treat, a reward after all the preparation for World Cross," she
continues. "There was no pressure, just an opportunity to
run fast. I was peaking for cross country, and carried that fitness over."
That emphasis on speed didn’t preclude doing well at longer distances, however;
that year she also set an American record at 15K
(48:12, a mark she bettered the next year) and ran a 2:26:58 PR at the LaSalle
Bank Chicago Marathon that fall. While these
accomplishments at disparate distances might seem hard to reconcile, for Kastor,
they’re perfectly logical complements to each
other. "Cross country is a well-rounded denomination of training for both speed
and endurance," she says, and her dominating
performance at this year’s USATF cross country meet, in the midst of her buildup
for her Boston Marathon debut, followed by a
near-AR at 15K, would seem to bear that out. Kastor says her training undergoes
only the most subtle modifications when she changes
her focus from long- to short-distance races.
"My training really isn’t that much different, but there is a significant
difference in volume," she says. "I’ll do maybe 100 miles
per week instead of the 120 I’ll do when preparing for a marathon." Similar
changes occur with the rest of her training. The
essential elements are retained, but there is a shift from volume to intensity.
"It happens without much effort," says Kastor. "I’ll
still do a tempo run once a week, but instead of 12 to 14 miles for a marathon,
the longest will be no more than eight." The same
principle is applied to her repetition work. "I’ll run fewer repeats, but a lot
faster," she says. "Instead of 12 x 1K, I’ll only do
five or six." Every other week or so, shorter, even faster efforts, such as
400s, will be substituted for repeat miles and
kilometers.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=11025&c=163


20 Digest Briefs:
* Effects of Training at the Ventilatory Threshold on the Ventilatory Threshold
and Performance in Trained Distance Runners
Richard L Hoffman
Department of Physical Education, Health, and Sport Studies, Miami University,
Oxford, Ohio 45056.
This study compared the effects of different frequencies of training
specifically at the ventilatory threshold (VT) in already
trained distance runners. The purposes of the investigation were to determine if
the training elicited favorable performance
enhancements and, if so, to provide information regarding a more beneficial
frequency of VT training. Eight trained distance runners
underwent maximal testing to determine O2 peak and VT and completed a timed
performance run on the treadmill. Four subjects then
added three 20-minute runs per week at the velocity that elicited the VT to
their training for 6 weeks (3X), while the other 4
subjects added 1 VT run per week (1X). When retested at 3 weeks, the 3X group
exhibited a significant increase in VT, but after 3
additional weeks of training no further significant changes were detected.
Conversely, the 1X group showed no alteration in VT after
3 weeks but showed a similar overall increase in VT as the 3X group at the
conclusion of the study, despite the much lower frequency
of VT training. Both groups also exhibited significant increases in O2 peak and
an increase in performance of approximately 36%. It
was confirmed that training at the VT is an effective method for improving
middle distance running performance and that the
beneficial changes observed can be achieved just as readily with VT sessions of
moderate frequency.

* Influence of Different Amounts of Carbohydrate on Endurance Running Capacity
Following Short Term Recovery
S. H. Wong1, C. Williams2
1 Department of Sports Science and Physical Education, The Chinese University of
Hong Kong, Shatin, N.T., Hong Kong
2 Department of Physical Education, Sports Science and Recreation Management,
Loughborough University, Loughborough, England, UK
This study examined the effect of ingesting different amounts of carbohydrate
(CHO) during 4 h recovery (REC) from prolonged
running, on subsequent endurance running capacity when subjects were fully
rehydrated. Nine men ran at 70 % V?O2max on a treadmill
for 90 min (T1), followed by the REC and a run to exhaustion at the same speed
(T2) on two occasions. Thirty minutes into REC,
subjects ingested 50 g of CHO from a 6.5 % CHO-electrolyte solution (CE) on both
occasions. Thereafter, subjects ingested either the
same CE or a placebo (PL) every 30 min for the first 3 h of REC. The total
volume ingested was equal to 150 % of the body mass lost
during T1 which achieved rehydration during REC in both trials. Higher blood
glucose and serum insulin concentrations (P < 0.05)
were observed during REC in the CE trial. Nevertheless, similar run times were
achieved during T2 in both trials (CE: 56.9 ± 8.1 min
and PL: 65.4 ± 7.8 min) (± S.E.M) (NS). Therefore, these results suggest that
ingestion of 50 g of CHO immediately after prolonged
exercise, and rehydration with a placebo solution, results in a similar
endurance capacity, after a 4 h recovery, as ingesting 3
times more CHO (~ 167 g CHO) over the same period.
* Turkey Trot Pain-Free: Tips to Keep You and Your Joints Healthy and out of
the Hospital this Thanksgiving
Ahh Thanksgiving. Food comas, family feuds and the inevitable pulled muscle or
sprained ankle from overly aggressive flag football
game and Turkey Trot. But this year as you’re planning the festivities, keep in
mind a couple of quick tips to keep your limbs and
joints healthy on this day of thanks.
Brought to you from the orthopedic surgeons at Smith & Nephew, here are a few
samples of easy preventative measures the experts can
provide:
· Nix the old sneakers. A leading cause of knee injuries arises from old,
worn-out running shoes. Do your joints a favor and
invest in new ones.
· Take the path less traveled. When running in the pack, avoid the
concrete and run on the grass whenever possible. Your
knees will thank you.
· Save your calories for the big day. By watching what you eat the weeks
before Thanksgiving, you’ll not only be able to
indulge guilt-free, but you may even take a few pounds (which translates into
huge savings for your joints).
For more helpful tips to keep the joints of your readers healthy this
Thanksgiving, to speak directly with doctors or for more
information on Smith & Nephew, please contact Catherine Pappas at 212-741-5106
X214 or c.pappas@.... For more information on
Smith & Nephew, please visit www.JourneyKnee.com.

* Extra time for boomer
"Non-traditional" athletes, including baby boomers in their 50s and 60s, are
showing up in great numbers for endurance sports such
as marathon running, long-distance biking and triathlons, writes Erin Allday of
the San Francisco Chronicle. "Kathy Queally of
Millbrae, [Calif.], 55 years old and a marathon veteran with 89 races under her
belt ... ran her first marathon in 1985, and by the
time she had completed the course in a respectable 4 hours and 3 minutes, the
finish line had closed and everyone had gone home, she
said. But these days, most marathons stay open at least six hours and some for
more than 10 hours. That's great news for Ms.
Queally, who expects to finish [an upcoming] marathon in about six hours."

* Iron Deficiency May Cause Chronic Cough
Instead of cough drops, some women may need to reach for an iron supplement to
treat that pesky cough, Italian researchers said on
Tuesday.
The study, presented at the scientific meeting of the American College of Chest
Physicians in Chicago, suggests iron deficiency may
help explain why some otherwise healthy, non-smoking women had persistent
coughs.
Tests on women with chronic coughs and iron deficiency showed that a simple iron
supplement often cleared up the cough, said Dr.
Caterina Bucca of the University of Turin and colleagues.
Bucca said women also are more likely than men to suffer from otherwise
unexplained chronic coughs.
"We put the two together," Bucca said in a telephone interview. "Cough is much
more frequent in women and iron deficiency is very
frequent in women due to pregnancy and menses."
In addition, immune function can be affected by iron deficiency, which is
defined as having low iron levels, sometimes to the point
of anemia.
Bucca and colleagues studied 16 women with chronic cough who were found to have
normal lung function, with no signs of asthma or
other respiratory disease and no evidence of acid stomach reflux that could
explain their coughing.
All had iron deficiencies.
And they all had signs of swelling in the back of the mouth and red, inflamed
mucous membranes. Their vocal cords were also very
sensitive, making them cough and choke easily, such as after vigorous laughing.
Bucca gave these women iron supplements to improve their iron stores. When these
had normalized -- after about two months -- they
were checked again.
After iron supplementation, coughing and signs of inflammation in the mouth and
vocal cords were improved or completely resolved.
"I found the hypersensitivity was nearly gone or vastly improved in all of the
women," Bucca said.
Because iron helps regulate the production of proteins in the immune system that
control inflammation, an iron deficiency might make
the upper airway more prone to inflammation, leading to this chronic cough,
Bucca reasoned.
She plans to study this association further, but she urges doctors who are
stumped by women patients with chronic coughs to check
for iron deficiency.


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 27, 2007:
Run to the Creek 5K - Spencer, IN

The Twilight Zone Tower of Terror 13K - Walt Disney World, FL

October 28, 2007:
adidas Auckland Marathon - Auckland, NZ

LA Cancer Challenge 5K / 10K - West Los Angeles, CA

Marine Corps Marathon - Washington, DC

Niagara Falls Marathon - ON

Poland Spring Marathon Kickoff 5 Mile - New York, NY

Rattle Bones 5 and 10K - Ottawa, ON

Spinx Run Fest Marathon - Greenville, SC

Standard Chartered Marathon - Nairobi, Kenya


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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Have a good week of training and/or racing.

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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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