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

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

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
November 10, 2007: Prize Money Announced for Teams
RunnersWeb.com Inc. is pleased to announce the addition of $2,250 in prize money
for the top teams for the 2008 Emilie's Run. This
prize money is in addition to the previously announced $5,500 in individual
prize money for the top open and masters runners and the
primes for the leaders at 1 through 4K.
The team prize money will be allocated as follows:
1st (Open): $1,000,
2nd: $750,
3rd: $500
A maximum of 5 entrants per team, top 3 to score.
The 2008 edition of Emilie's Run will take place on Saturday, June 21st at the
Aviation Museum in Ottawa with $5,500 in cash prizes
for the top open and masters and merchandise prizes for the top teams and
age-groupers.
There will also be a 1K run for children.
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
January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's Run
GoodLife Fitness - Coed or Women's Only
Visit www.GoodLifeFitness.com today to receive 3 FREE Visits!
Your 3 FREE visits include:
. A Visual Fitness Planner Consultation
. Fit Fix Orientation to learn how to exercise safely and effectively
. Access to all cardio and strength-training equipment
. Access to all of our world-class Group EXercise classes
. A copy of Living the Good Life audio CD
Get started today! Visit www.GoodLifeFitness.com Limited time offer.

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.
New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, 2008
http://www.torontowaterfrontmarathon.com/

5. Mississauga Marathon
The 5th anniversary edition of the Mississauga Marathon will be run on May 11,
2008 with the 10K the evening before on May 10th.
Register before February 6th to beat the price increase.
For more visit the race site at:
http://www.mississaugamarathon.com

6. Training Peaks
Training Peaks, LLC is dedicated to the endurance athlete and coach. With our
industry leading software products, we're committed to
help you monitor, analyze and plan your training. We encourage you to draw on
our passion for excellence to help you reach your
athletic dreams. Trusted by thousands. Dedicated to you.
http://www.trainingpeaks.com/

7. Running Free
Running Free is a complete online running store with everything for the casual
to serious runner.
They also have retail stores in the GTA (Toronto) and Markham.
Check them out at:
http://www.runningfree.com

8. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run
GoodLife Fitness - Coed or Women's Only
Visit www.GoodLifeFitness.com today to receive 3 FREE Visits!
Your 3 FREE visits include:
. A Visual Fitness Planner Consultation
. Fit Fix Orientation to learn how to exercise safely and effectively
. Access to all cardio and strength-training equipment
. Access to all of our world-class Group EXercise classes
. A copy of Living the Good Life audio CD
Get started today! Visit www.GoodLifeFitness.com Limited time offer.

9. Watch over 50 IAAF Events Live and On-Demand.
World Championship Sports Network
ABOUT WCSN
World Championship Sports Network (WCSN) is the premier destination for fans of
Olympic and lifestyle sports, delivering an
immersive experience via exclusive live and on demand coverage of world class
competitions, interaction with top athletes and in
depth access to sports news and information year round.
WCSN offers comprehensive coverage of over 60 sports disciplines, through
exclusive long term programming agreements across a number
of key International Federations and National Governing Bodies. Major
championship events in sports ranging from Athletics (Track &
Field), Skiing, Swimming, Gymnastics and Cycling to Volleyball, Karate and
Taekwondo are featured online at
http://tinyurl.com/ysnvnh and on television via WCSN's weekly syndicated
television program, World Championship Sports, available in
more than 45 million US households. WCSN also markets Olympic sports in
partnership with International Federations, National
Governing Bodies, local organizations, clubs, sponsors, and through related
websites and publications.
WCSN is dedicated to providing year round, in depth coverage of these important
and exciting sports to reach millions of fans around
the world for whom they represent a way of life. WCSN is committed to expanding
the audience by delivering programming that
exemplifies the best of the human spirit. WCSN enables fans to interact with
world class champions as well as get to know the up and
coming athletes through blogs, interviews and their broadcast commentary.
Consistent with the world class caliber of the sports it celebrates, WCSN
delivers high quality production values, leveraging
state-of-the-art-technology and next generation distribution platforms to
provide an immersive, interactive experience available
anytime, anywhere.
Visit WCSN at:
http://tinyurl.com/ysnvnh

10. Canadian Running Magazine:
Subscribe at:
http://www.runnersweb.com/running/CanadianRunner.html

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

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

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

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

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

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

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

NEW THIS WEEK:
Watch the webcast of the London Marathon FREE on WCSN this Sunday.
Sign up at:
http://www.wcsn.com/sport/index.jsp?id=34003&affiliateID=hptRunWebLNAV1A021208&p\
artnerId=hptRunWebLNAV1A021208

New Affiliates:
FRS Healthy Energy Drink: A new kind of Healthy Energy Drink that provides
sustained energy without the Crash. Using a unique
patented formula powered by Quercetin, a potent antioxidant found in fruits and
vegetables. A breakthrough antioxidant energy
formula, FRS contains powerful nutrients and key vitamins to help you naturally
increase energy and stay healthy. Whether you're
dieting, starting an exercise program, or just looking for a healthy boost, FRS
can help.
About FRS and Lance Armstrong
Lance's relationship with FRS is more than an endorsement deal, it's a
partnership. After carefully reviewing the science behind the
product and meeting our management team, Lance has joined our Board of Directors
and chosen FRS to be the exclusive beverage he
represents worldwide. FRS aligns with his lifestyle choices and what he believes
in. Power your life with FRS.
http://clickserve.cc-dt.com/link/click?lid=41000000023989281

Under Armour Women's
http://clickserve.cc-dt.com/link/tplclick?lid=41000000005851699&pubid=2100000000\
0028567

Under Armour Men's
http://clickserve.cc-dt.com/link/tplclick?lid=41000000005851698&pubid=2100000000\
0028567

I've created a Runner's Web Group on Facebook.
To join the Runner's Web Facebook group, if you are not a member of Facebook,
you must first create a free Facebook account at
www.facebook.com. Once you have your own space, search "Runner's Web" under
"Groups". At the Runner's Web site, click "Join this
group". Once I have approved your request to join, you'll be able to visit the
site, post race photos, discuss training tips, and
share information about running, racing and training.

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

We have 2,332 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they
subscribe at: http://groups.yahoo.com/group/RunnersWeb/join .

RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

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

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

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

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

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

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have ONE personal posting this week.
ONE:
Hello all,
My name is Adriana and I am a forth year student in the Netherlands. In order to
be able to graduate I need to complete a final
thesis. I have chosen the topic of Online consumer behavior of runners. For that
reason I have created an online survey to gather
some first hand information from runners worldwide which would be very valuable
in my analysis. So I would really appreciate it if
you could please fill in my survey on the following link:
http://FreeOnlineSurveys.com/rendersurvey.asp?sid=mg3k9fs0ei3o83j418725
If you have any questions regarding the survey, my thesis or myself please do
not hesitate to drop me an email. Also if I am
breaking any rules in this forum please let me know.
Thanks a lot in advance for your help!!!
Cheers,
A :) mailto:kid.adriana@...


THIS WEEK'S DIGEST ARTICLE INDEX:

1. The Flutter Over Heart Rate:
For some activities, a monitor may help you reach your goal. Or it may distract
you.
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. Fats and Endurance
4. Running technique: The Footstrike
Heel vs. Midfoot vs. Forefoot: How do elite runners land?
5. Jet Lag or Jet Ahead
6. Nutrition and the Immune System
7. Shift Your Way To A Bike Split PR
8. Exercise During Pregnancy Leads To A Healthier Heart In Moms- And
Babies-to-be
9. Sports Health: A Multidisciplinary Approach: New Journal To Be Launched In
2009 By SAGE
10. Daily caffeine 'protects brain'
11. 'Unexpected' increase in thrombosis risk seen with strenuous exercise in
elderly
12. Beating the Band
New Treatment for IT Band Syndrome Yields Results.
13. Mini-Goals, by Tereza Macel
14. Over-The-Counter Pain Killers Increase Muscle Mass, Strength During
Long-term Resistance Training, Study Suggests
15. Running Drills
16. This Week in Running
17. Faking It
18. The Science Behind Bonking
19. Endurance muscles: Why endurance athletes cannot afford to ignore the vital
contribution of fast-twitch muscle fibres
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Have you ever run the Boston 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:
"Would you support a boycott of the Beijing Olympics?"
Answers Percent
1. Yes 55%
2. No 45%


FIVE STAR SITE OF THE MONTH: Tim Don - World Triathlon Champion 2006
As a junior, Tim was soon marked out for great things. His swift and easy
running style made him ideally suited to take his place in
the new wave of triathletes who used their pace in the third discipline to
distance their cycling and swimming peers.
Bad luck was never far from the heels of the young Don however, with stolen
bikes and crashes all looming large in his early career.
One aspect of his abilities was never called into question: stomach for the
fight. He quickly gained a reputation for being one of
the bravest emerging talents, often attacking from the front on the bike to stir
up the action. His willingness to take races by the
scruff of the neck often left him staring at silver medals rather than gold, as
more canny rivals took advantage of his enthusiasm
to split the field, but a strong character was starting to shine through.
Those 2nd places were beginning to make Tim look like the nearly-man. A Silver
at the 1998 European Junior Duathlon Championships
was followed by another at the same season's European Junior Triathlon
Championships. Fortunately for Tim, his family and
supporters, they were merely indicators of the good things to follow, as he
shrugged off those disappointments to become World
Junior Triathlon Champion.
He made a quiet but successful transition to the senior ranks, featuring in
1999's ITU World Cup series. In losing out to Spencer
Smith in a thrilling finish to the Windsor ITU race that still lives in the
memory of the huge crowds who lined the streets below
the castle, Tim displayed the guts that he would need to call upon again and
again.
Read more about Tim Don at:
http://www.timdon.com

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

BOOK/VIDEO OF THE MONTH: 30 Years of the Ironman Triathlon World Championship
Available May 13, 2008 - Pre-order Now!
Buy the book at Amazon.com at:
http://www.amazon.com/exec/obidos/ASIN/1841261149/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. The Flutter Over Heart Rate:
For some activities, a monitor may help you reach your goal. Or it may distract
you.
I have a confession to make. I get so competitive about heart rates when I am at
the gym that my husband will not tell me his.
"How was your workout?" I'll ask when we get off of Spinning bikes or elliptical
cross-trainers. He'll reply that it was good, he
worked at "80 percent." But 80 percent of what? I want to know what he thinks
his maximum is. But he won't say.
Of course, I know it's ridiculous to think that a higher maximum heart rate
means that I'm a better athlete than my husband. He may
have a slower heart rate, but he can beat me in cycling any day. And, after all,
the goal in exercise is to get more blood to your
muscles. The heart does that by beating faster and by pumping more blood with
each beat. If your heart is more powerful, it does not
have to beat as fast. "There is no association between maximum heart rate and
exercise performance," said Hirofumi Tanaka, the
director of the Cardiovascular Aging Research Laboratory and an exercise
physiologist at the University of Texas in Austin.
In fact, Dr. Tanaka said, when people start exercising regularly their maximum
heart rate often goes down.
And I know that the whole heart-rate monitoring issue is contentious. Many
athletes strap on those slender black bands around the
chests. Then they try to keep their rate at some percentage of their maximum, 70
percent, say, or 80 percent, depending on their
goals for the workout.
For some activities, like using an elliptical cross-trainer or riding most
Spinning bikes at the gym, it can be difficult to gauge
your effort without a heart-rate monitor. You can't figure out speed or distance
the way you can if you are swimming in a pool or
running or cycling outside. Maybe it's all that sweating, but it always feels as
if you're working hard even when your heart rate
tells you that you could do a lot more.
More...from the NY Times at:
http://www.nytimes.com/2008/04/10/health/nutrition/10BEST.html?_r=1&ref=fitnessa\
ndnutrition&oref=slogin


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Dear Dr. Mirkin: Does vitamin C improve athletic performance?
Some exercisers take vitamin C because they think that it will help them recover
faster and therefore become better athletes.
However, a study from the University of Valencia in Spain shows that vitamin C
pills can make an athlete tire earlier during
long-term exercise (The American Journal of Clinical Nutrition, January 2008).
Every muscle cell has hundreds, and even thousands, of small inclusions called
mitochondria that turn food into the force that
drives muscles. They do this by shuffling electrons to
produce energy. After the electrons are moved, they can end up stuck on oxygen
molecules to produce poisons called oxidants that
make muscles burn, and feel sore and tired. The human body produces
antioxidants that help protect a person from cell damage from
these oxidants. Large doses of vitamin C have been shown to block antioxidants,
so giving large doses of vitamin C to either humans
and animals before they exercise would make them tire earlier.
* Microwaving Does Not Harm Foods
A report from the nutrition department of Cornell University should convince you
that microwaving food does not destroy its
nutritional value. Dr. Gertrude Armbruster and her
colleagues showed that fruits and vegetables lost the least vitamin C when
microwaved, compared to other cooking methods. Vitamin C
is a good indicator of the amount of nutrients lost because it is both water
soluble and sensitive to heat (Newsweek, March 14,
2008).
Microwave ovens use electromagnetic waves that vibrate water molecules inside
food to produce heat. Most nutrients in food are not
destroyed by microwaving because they are not in the watery layer. An earlier
study from Spain, widely reported in the news media,
claimed that microwaving broccoli destroyed all of its antioxidants (Journal of
Science in Food and Agriculture, November 2003).
However, the researchers in this study cooked the broccoli in almost a cup of
water for five minutes at full power. The
antioxidants were destroyed by the long cooking in water at a high temperature,
not by the microwaves. The length of time
vegetables are exposed to hot water determines the amount of water-soluble
nutrients lost, whether the cooking is done in a
microwave oven, steamer, pot or pressure cooker. For nutrient-rich vegetables
from your microwave, use very little water (no more
than a tablespoon or two) and short cooking times.
Contrary to myths spread by a popular natural health newsletter, the radiation
from microwaves is not harmful and has no effect
whatever on food other than to heat it up. Once the
food comes out of the oven, there are no lingering effects of the microwaves. If
you are worried about chemical changes to the
nutrients in your food, avoid broiling, grilling, frying or any other method
that browns foods. The reason food cooked in a
microwave oven is so bland is that the chemical changes caused by high surface
temperatures don't happen. That's why most people
use their microwave ovens to reheat food instead of for cooking.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. Fats and Endurance:
By Sally Warner MA PhD and Kris Walker MD
What are fats?
Fats are organic compounds composed of a glycerol backbone with fatty acids
attached to it. There are three primary types of fatty
acids: saturated, monounsaturated (MUFA), and polyunsaturated (PUFA). Saturated
fatty acids are those that only have single bonds
between the carbon atoms and all remaining bonds are filled with hydrogen atoms.
These are common in animal fats. Trans fatty acids
fall under this category, although they are not naturally occurring. Instead,
trans fatty acids are engineered by hydrogenating
unsaturated fatty acids to create a solid, more stable fat product. The second
type of naturally occurring fatty acid, MUFAs, has
one double bonded carbon atom. MUFAs are found in olive oil, canola oil, peanut
oil, as well as other products. Lastly, PUFAs have
more than one double bond. The PUFAs can be further broken down into two major
groups of essential fatty acids, the omega-6 series
and the omega-3 (Kruger and Horrobin, 1997). Omega-6 fatty acids are found in
corn oil, soybean oil, and most other vegetable oils,
as well as pastries. Examples of where omega-3 fatty acids are found are:
walnuts, canola oil, flaxseed oil, salmon, sardines, and
other fish. Below is a diagram for clarification.
More...from First Endurance at:
http://blog.firstendurance.com/2008/04/fats-and-endurance/


4. Running technique: The Footstrike:
Heel vs. Midfoot vs. Forefoot: How do elite runners land?
I've finally gotten around to this post, which is probably two weeks in the
making, and it follows on from our recent series on
running shoes. That series began by looking at whether shoes are in fact as much
a cause of injury as a cure, and then evolved into
a discussion of how the running market is evolving. Twenty years ago, it was all
about motion-control shoes preventing overpronation
to prevent injury. Today, it's all about running "barefoot in your shoes", as
companies try to go back to "natural" without selling
you "the Emperor's clothes", in effect! (It's quite a long post, my apologies,
but a lot of important information to get through...)
The next logical question is to ask how is the foot supposed to land during
running? This question evolves out of the discussion of
shoes. vs barefoot running, and is often at the heart of discussions on running
technique. Very often, debates of "technique" tend
to start from the feet, jump to the knees ("lift your knees") and then skip to
the arms, and that's about it! We won't go into too
much detail on technique today, focusing instead on only one of many aspects -
the landing of the foot, and particularly, whether
the elite runners tend to land on the heel, the midfoot, or the forefoot.
More...from the Science of Sport at:
http://scienceofsport.blogspot.com/2008/04/running-technique-footstrike.html


5. Jet Lag or Jet Ahead:
Jet Lag, it's a term we hear a lot, but what exactly is it and how can travelers
limit the impact that it's going to have once they
have arrived at their new location? Here I will explain some of the strategies
that the modern traveler can use to help limit the
impact and jet ahead.
One of the key ingredients enabling athletes competing internationally to
perform at their best is learning how to handle the
traveling. This is also true for the corporate executive. If you are jumping off
a plane and into board meetings where you are
making important decisions or presenting to potential clients, then you want to
be as alert as possible. Like sport, business
performance is also measured by the end result!
Handling the impact of Jet lag is also important for maximizing holiday time.
There is nothing worse than spending the first day at
your chosen destination, groggy, with heavy legs. You don't have to lie down and
take it - there are things you can do to limit the
impact.
Let's take a look at what jet lag really is and why it can be so hard on
travelers. Jet lag refers to the tired feeling experienced
when traveling. There are two main culprits causing Jet Lag: Circadian Rhythm
Disturbances and Travel Fatigue.
More...from TriFuel at:
http://www.trifuel.com/training/general/jet-lag-or-jet-ahead


6. Nutrition and the Immune System:
Ilana Katz MS, RD, LD
With the arrival of winter, so comes the cold and flu season. The human body has
innate mechanisms that protect against these
microscopic invaders. The Thymus gland and its production of T-cells combat
against bacteria, viruses and other foreign substances.
The other component of immunity is a reserve of antioxidants, helping bolster
the body's systems of defense against internal cell
damage from free radicals. Free radicals are unstable byproducts of the body's
cells use of oxygen to produce energy. The increase
in free radicals generated during strenuous exercise may degrade the immune
system. Because antioxidants are available in our food
sources, they have become a nutrition icon particularly amongst athletes. Upon
hearing about these metabolic busy bodies, athletes
are curious as to whether or not they need to include antioxidants as dietary
supplements to boost their own immune systems.
More...from the Sport Factory at:
http://thesportfactory.com/site/nutritionnews/Nutrition_and_the_Immune_System.sh\
tml


7. Shift Your Way To A Bike Split PR:
read about and see so many people focusing on expensive gimmicks and training
plans all aimed at making you faster. This is all
fine and good and there is a place for this. However, many people are missing
out on lots of free speed, especially on the bike.
The easiest and quickest way to get some of this free speed is too learn how to
shift your bike properly. I hear you all saying now,
I know how to shift. You pull up on the shifter for easier gears, and push down
when I want a harder gear. Simple, Right? Not
necessarily.
If you watch top riders they will do a lot of passing approaching hills, and
going over the top of hills. This is because of how and
when they are shifting.
Approaching a hill.
A lot of people panic when approaching a hill. They shift into the gear they
believe they need to be climbing in way too early. To
get free speed when going up the hill the best way to shift is to focus on
maintaining a constant high cadence and effort as long as
possible.
More...from Running Free at:
http://resources.runningfree.com/articles.php?article=shift-your-way-to-a-bike-s\
plit-pr


8. Exercise During Pregnancy Leads To A Healthier Heart In Moms- And
Babies-to-be:
Studies have shown that exercise has a positive effect on mothers-to-be, and no
detrimental impact on their developing offspring. A
new study further extends the knowledge of research in this area and has found
that not only do women benefit from exercise in
pregnancy, but their fetuses do too.
The Study
The researchers hypothesized that maternal exercise during pregnancy can have a
beneficial effect on fetal cardiac programming by
reducing fetal heart rate and increasing heart rate variability. As a result, a
key component of the research involved
magnetocardiography (MCG), the magnetic correlate of an electrocardiogram (ECG).
MCG is a safe, non-invasive method to record the
magnetic field surrounding the electrical currents generated by the fetal heart
and nervous system. In addition to measures of heart
rate and variability, the MCG allows for the study of the cardiac waveforms to
measure of cardiac time intervals.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/04/080407114630.htm


9. Sports Health: A Multidisciplinary Approach: New Journal To Be Launched In
2009 By SAGE:
Sports Health is a bi-monthly publication that will publish its first issue in
January 2009. It is aimed at physicians and allied
health professionals who work with athletes.
"The comprehensive care of athletes requires a diverse team of professionals,
including athletic trainers, physical therapists,
primary care physicians and orthopaedic surgeons," said Edward M. Wojtys, MD,
Sports Health Editor-in-Chief. Dr. Wojtys is a
professor of Orthopaedic Surgery and Chief of the Sports Medicine Service, and
Medical Director of MedSport, all at the University
of Michigan. "Our goal with this publication is to improve the care and
rehabilitation of athletes."
Sports Health features associate editors from each of the collaborating
organizations. Editor-in-chief Dr. Wojtys was nominated by
AOSSM. Dr. George Davies of SPTS is the co-founder and previous co-editor of the
Journal of Orthopaedic and Sports Physical Therapy.
Dr. Matthew Gammons of AMSSM is the primary care sports physician at the
Killington Medical Clinic and the Vermont Orthopaedic
Clinic where he currently works with patients incurring a variety of
sports-related injuries. He also serves as one of the team
physicians for the U.S. Ski and Snowboard teams. Dr. Riann Palmieri-Smith of
NATA is an Assistant Professor in Athletic Training,
Movement Science and Orthopaedics at the University of Michigan and has served
as a Section Editor for the Journal of Athletic
Training in the Pathology, Physiology, and Biodynamics section.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/102987.php


10. Daily caffeine 'protects brain' :
Coffee may cut the risk of dementia by blocking the damage cholesterol can
inflict on the body, research suggests.
The drink has already been linked to a lower risk of Alzheimer's Disease, and a
study by a US team for the Journal of
Neuroinflammation may explain why.
A vital barrier between the brain and the main blood supply of rabbits fed a
fat-rich diet was protected in those given a caffeine
supplement.
UK experts said it was the "best evidence yet" of coffee's benefits.
The "blood brain barrier" is a filter which protects the central nervous system
from potentially harmful chemicals carried around in
the rest of the bloodstream.
Other studies have shown that high levels of cholesterol in the blood can make
this barrier "leaky".
Alzheimer's researchers suggest this makes the brain vulnerable to damage which
can trigger or contribute to the condition.
The University of North Dakota study used the equivalent to just one daily cup
of coffee in their experiments on rabbits.
After 12 weeks of a high-cholesterol diet, the blood brain barrier in those
given caffeine was far more intact than in those given
no caffeine.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/7326839.stm


11. 'Unexpected' increase in thrombosis risk seen with strenuous exercise in
elderly:
Elderly individuals who engage in strenuous exercise, such as jogging, are at
heightened risk for venous thrombosis compared with
their sedentary peers, according to the results of a new study. Still, the
authors assert, the benefits of moderate or strenuous
exercise in elderly individuals likely outweigh this risk.
Prior observational studies have yielded conflicting results regarding the
impact of exercise on the risk of venous thrombosis,
according to the report in the Journal of the American Geriatrics Society for
March. However, the main studies investigating this
topic did not provide a detailed analysis of exercise or careful control of
potential confounding factors.
The current investigation by Dr. Susan R. Heckbert of the University of
Washington, Seattle, and colleagues involved an analysis of
data for 5534 subjects, 65 years and older, without prior venous thromboembolism
who were enrolled in the Cardiovascular Health
Study and were followed for a median of 11.6 years.
Self-reported exercise was assessed two or three times during follow-up. "The
amount of exercise was categorized in three different
ways," the investigators explain: as exercise versus no exercise based on a
minimum expenditure of 500 kcal/week; as kilocalories
expended per week; and as none or mild, moderate, or strenuous in intensity.
More...from MedicExchange at:
http://www.medicexchange.com/mall/departmentpage.cfm/MedicExchangeUSA/_81675/421\
6/departments-contentview


12. Beating the Band:
New Treatment for IT Band Syndrome Yields Results.
Iliotibial band syndrome (ITBS) can be a debilitating injury to a runner. The IT
band, as it is more commonly known, can become so
painful that a runner is unable to train at all. Mark Fadil, the Director of
Sports Medicine Institute International (SMI) in Palo
Alto, CA, knows this injury both personally and professionally. As a high-school
senior, Fadil won the New York state 3,200m
championship in 9:10. After one successful collegiate year, Fadil developed pain
on the outside of his knee on the fourth day of his
sophomore year. He was diagnosed with IT band syndrome and, even though he was
receiving regular treatment-including NSAIDs,
ultrasound, stretching, and two cortisone injections-the pain progressed to the
point that he could not even run a mile. Nine months
later, he turned to physiotherapist Gerard Hartman, and after 11 days of deep
tissue massage, stretching, and strengthening, he was
able to train again, finishing his career at Stanford as a team captain with an
8:50 best in the 3,000m steeplechase.
What It Is, What It Does, What Goes Wrong
The IT band begins in the hip as the tensor fascia latae muscle and has
attachments at the origin from three different muscles: the
gluteus medius, gluteus minimus, and vastus lateralis. The muscle becomes a
fibrous band of tissue as it progresses down the thigh,
then crosses the knee joint, and inserts along the lateral (outside) portion of
the patella (knee cap) and into the tibia (shin)
bone on a bump known as Gerdy's Tubercle.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=3528


13. Mini-Goals, by Tereza Macel:
A goal: the beacon that keeps us on track and is a part of our every athletic
endeavor. Whether we plaster them all over our
fridges, or keep them secret from everyone but ourselves, we all have a moment,
result, or accomplishment that we are aiming for.
Setting big goals is easy. It's setting the little goals that nobody really
talks about.
Our desired final destination is often clear: set a PB for a 5km, complete your
first Half Ironman, or simply get in a workout three
times a week for the next three months. What we often forget about are little
goals. The really little ones: like getting those
running shoes on and heading out the door, like eating breakfast prior to
morning swim so that you have fuel for the last half hour
of the workout. It is the mini goals that are the big challenge.
"Success is the sum of small efforts, repeated day in and day out." -Robert
Collier
The most important of mini goals is the simple workout goal: the chance to
maximize your time and effort. A swim workout is the
perfect example. There is a coach on deck, giving you step by step workouts, and
you just have to move your arms and legs and make
sure you get some air in there and you have accomplished the workout. However,
if you go into the workout with a predetermined goal
it can be a much more rewarding practice. The goal might be to try flip turns
the entire warm-up, or to breathe every third stroke
for the main set, or to do a longer cool down instead of sneaking out early.
It only takes a moment before beginning a workout to set the mini goal for that
workout. Whatever you choose to focus on, stay on
top of it. It can be to continue working on a skill, to keep perfecting a
technical aspect of your sport, or it might be to simply
stay positive during a tough spell or a rough day. I have had workouts where the
goal was to just not think about the next set, but
instead focus on the current minute.
Mini goals can be thought of as taking baby steps that get us up a steep hill,
over the crest, and onto the flat at the top. Mini
goals are about keeping momentum no matter how minor the goal might feel at the
moment.
So take a few moments each day to think about what the purpose of your workout
is, and what your mini goal is for that day.
Remember, small is good, and it does not have to be complicated.
Enjoy making and reaching your mini (and mighty) goals!
From the Endurance Lab at:
http://www.EnduranceLab.ca


14. Over-The-Counter Pain Killers Increase Muscle Mass, Strength During
Long-term Resistance Training, Study Suggests:
Taking daily recommended dosages of ibuprofen and acetaminophen caused a
substantially greater increase over placebo in the amount
of quadriceps muscle mass and muscle strength gained during three months of
regular weight lifting, in a study by physiologists at
the Human Performance Laboratory, Ball State University.
Dr. Chad Carroll, a postdoctoral fellow working with Dr. Todd Trappe, reported
study results at Experimental Biology 2008 in San
Diego on April 6.*
Thirty-six men and women, between 60 and 78 years of age (average age 65), were
randomly assigned to daily dosages of either
ibuprofen (such as that in Advil), acetaminophen (such as that in Tylenol), or a
placebo. The dosages were identical to those
recommended by the manufacturers and were selected to most closely mimic what
chronic users of these medicines were likely to be
taking. Neither the volunteers nor the scientists knew who was receiving which
treatment until the end of the study.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/04/080406153404.htm


15. Running Drills:
by Paul Gunn
For many long distance runners, whether triathletes or otherwise, the technical
side of running is not seen as an important part of
our training. Basically as long as we do the miles and don't get injured we
generally assume our style and gait is fine. Increased
efficiency comes from time on roads and trails.
For sprinters, track, and power athletes, drills play a crucial part of their
weekly training regime. So why do sprinters do drills
and is there anything that triathletes and long distance runners can learn from
our speedier friends at the track? In my opinion the
answer is definitely yes. I mean wouldn't you like to have a bit of extra speed
for that sprint finish or have a more efficient
running technique off the bike?
Why Drills?
To understand why drills are important lets go back to the crux of why we train
so hard, quite simply put, it is to improve our
performance i.e. to go faster, to get more speed. And in running there is a very
simple formula for speed
Speed = Stride Length x Stride Frequency
Quite simply put, if you want to go faster you either have to increase your
stride length and / or stride frequency, preferably
both! There are some very simple drills which can help you improve both of these
and when combined with your regular training
program, can help you to run faster.
In this article there are four drills outlined, two that will primarily help
with improving stride frequency and two that will help
with your stride length. They will also help you improve your basic technique
and maybe your style.
Doing these drills will also make you think about the way you run, making you
concentrate on your technique and breaking down some
of the key elements of your stride. This in itself is a good thing even if the
drills provide no other benefit.
More...from Endurance Coach at:
http://www.endurancecoach.com/default.asp?PageID=(10803)


16. This Week in Running:
10 Years Ago- Fabian Roncero (ESP) clocked a 27:14.44 to win the European
Challenge (POR) 10,000m.
Antonio Pinto (POR) was 2nd in 27:15.76 and Dieter Baumann (GER)
was 3rd in 27:32.31.
A total of 12 men broke 28 minutes. Fernanda Ribeiro (POR) got a
close win over Paula
Radcliffe (ENG) in the women's race, 30:48.06 to 30:48.58.
Marina Bastos (ESP) was
a distant 3rd in 32:20.51.
20 Years Ago- Shu-chan Zhu won the Chinese marathon title at Tianjin CHN with a
2:15:47, ahead of
Chang-yong Liu (CHN) who was 2nd in 2:17:52. The women's title
went to Ju-an Li who
finished in 2:31:44 with Ye-mei Li (CHN) next in 2:33:19, and
Qiu-li Yu (CHN) 3rd
in 2:36:12.
30 Years Ago- Bill Rodgers (USA) won the River Run 15K in Jacksonville FL/USA
with a 44:46. He came
back the next day to win the Cherry Blossom 10M in Washington
DC/USA with a 48:57.2.
Kim Merritt (USA) was the 1st woman at the River Run with a
55:46, while Jennifer White (USA)
was 1st woman at the Cherry Blossom with a 56:35.
40 Years Ago- Ron Hill (ENG) on the AAA (English) 10 mile track championships
in Leicester ENG with a
47:02.2, well ahead of Ronald Grove (ENG) in 48:21.8 and Eric
Haslam (ENG) in 48:35.0.
50 Years Ago- Adolf Gruber (AUT) won the Paderborner Osterlauf (GER) 30K in
1:36:45. This race was
shortened to a 25K in 1961 and then to a half marathon in 1993.
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.


17. Faking It:
By Chris Carmichael
Oh come on, you've all done it at one time or another. And there's no question
that your partner has too. Faking it is just
something you have to do sometimes, and on my last ride with my coaching staff,
I was faking it something fierce.
My travel schedule has coincidentally put me in the middle of this spring's
worst weather. When I leave Colorado Springs, the sun
starts shining, and when I come back it's snowing. When I go to North Carolina
or California I get sick, and when I go to the
Midwest it rains or snows. And as my fitness stagnates, my coaches are growing
stronger and faster which was clearly evident as we
hit the first of many rolling hills on a recent three-hour ride.
The route takes us south of Colorado Springs, slightly downhill for the first 30
minutes. Then you meander through the town of
Fountain and head out east on Squirrel Creek Road for about 11.5 miles.
Ironically, I've never seen a squirrel on that road, but
that might be because of the many hawks, foxes, coyotes, and rattlesnakes I have
seen out there. But I digress. The problem with
Squirrel Creek is that it's a never-ending series of rolling hills, and if
you're the slow guy in the group, each hill takes that
much more out of you.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=3353&p=3352


18. The Science Behind Bonking:
When your body stalls mid-run, it's called bonking. When scientists debate the
causes, it's called a food fight. Here's everything
you need to know.
Chiang Kai-shek is said to have received news of his army's mutiny while still
in his pajamas. Chances are you will be equally
unprepared for the mutiny of your own body--in other words, for bonking. We're
not talking about the mere cramping of a calf, or the
everyday slowing caused by lactic acid build-up, or the deep muscle pain
sometimes caused by downhill running. Marathoners used to
call bonking "hitting the wall," but it's actually a bodily form of sedition. In
some form or another, it becomes a collapse of the
entire system: body and form, brains and soul.
Consider the muscle-glycogen bonk, where the brain works fine but the legs up
and quit. Then there's the blood-glucose bonk, where
the legs work fine but the brain up and quits. Let's not forget the everything
bonk, a sorry stewpot of dehydration, training
errors, gastric problems, and nutrition gaffes.
And then there's the little-purple-men bonk. "After about 20-K, I started to see
little purple men running up and down the sides of
these cliffs," says Mark Tarnopolsky, M.D., who wears hats as both a leading
sports nutrition researcher and an endurance athlete.
"I knew it was an hallucination, but I stopped in the middle of the race to look
at them anyway," he says. "It was kind of crazy."
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-301--6263-1-2X3X5X7X8X10-7,00.\
html?cm_mmc=nuitrition-_-2008_04_10-_-nuitrition-_-F
UEL%3a%2010%20Laws%20of%20Bonking
[Multi-line URL]


19. Endurance muscles: Why endurance athletes cannot afford to ignore the vital
contribution of fast-twitch muscle fibres:
In last month's issue, I offered the lowdown on maximising fast-twitch muscle
fibre potential for speed and power (PP201, August
2004). This article focuses on getting the most out of muscle fibre for
endurance activity.
Biopsies are used to determine what types of fibres exist within our muscles. A
special needle is pushed into the muscle and a
grain-of-rice-size piece of tissue extracted and chemically analysed. Two basic
fibre types have been identified via this process:
slow-twitch (also known as type I or 'red' fibres) and fast-twitch (aka type II
or 'white' fibres). Type II fibres, as we shall see,
can be further sub-divided into type IIa and type IIb variants.
Slow-twitch muscle fibre contracts at almost half the speed of fast-twitch fibre
- at 10-30 twitches per second compared with 30-70.
Slowtwitch fibre has a good level of blood supply, which greatly assists its
ability to generate aerobic energy by allowing
plentiful supplies of oxygen to reach the working muscles and numerous
mitochondria.
Mitochondria are cellular power plants; they function to turn food (primarily
carbohydrates) into the energy required for muscular
action, specifically adenosine triphosphate (ATP). ATP is found in all cells and
is the body's universal energy donor. It is
produced through aerobic and anaerobic energy metabolism and, consequently,
through the associated actions of both slow and
fast-twitch muscle fibre.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/endurance-muscles.html


20. Digest Briefs:
* Exercise Test: Truth or Myth?
SOME exercise folklore, such as the runner's high, is eventually proved. But far
more common are the persistent myths, including the
following two.
Not true, said James Pivarnik, a kinesiology and epidemiology professor at
Michigan State University. "Soreness usually comes when
you've laid off for a while, or you're trying something different," he said.
Consider this: Only a week after finishing a
long-distance triathlon quite comfortably, Dr. Pivarnik, then a postdoctorate
fellow, played a round of golf. "The next day I was
dying," he said. "I was more sore after hitting the golf balls than after any
training sessions or the race."
Fit people accustomed to a sport might not be sore, even after a tough session,
said Dr. Vonda Wright, an orthopedics professor at
the University of Pittsburgh, but "their heart still gets a workout and they
improve."
* Running causes arthritis or damages knee cartilage.
"This is so crazy," said Dr. Tim Church, director of preventative medicine at
Pennington Biomedical Research Center in Baton Rouge,
La. "The data clearly shows that people who are physically active, whether
running or walking, have much better joints as they age."
And yet, people often liken their knee cartilage to Michelins, telling Dr.
Church, "It's like tires, you only have so many miles to
go."
In fact, Dr. Wright explained, the only research that ever looked at running and
cartilage found that elite runners who ignore
injuries are the ones whose miles saddle their knees with wear and tear. Not so
with average runners. "That's not to say that
runners don't get arthritis or wear and tear," she said. "But continuing to run
has never been proven to make it worse."
From the New York Times
* LifeSport Training Tips
Early Season Training Races
By Coach Jessica DePew:
Race season is fast approaching and many of you are gearing up by doing some
training races, maybe some running events or shorter
triathlons. These training races are not only good to gauge where your fitness
is, but also a great way to test out the nutrition
you are planning on using during your event.
For more information or if you want to be coached by Jessica, get in touch with
us at coach@....
Get more training tips from LifeSport coaches:
http://www.lifesport.ca/newsletter/LifeSportNewsletterCoachesTips.htm
* An Evening with Dr. Jack Daniels - Toronto, ON
The Durham Dragons along with Running Free and Brooks Canada are pleased to
announce that Dr Jack Daniels will be our guest speaker
on Tuesday April 15th 2008 at the Waterfront Bistro in Pickering.
More...from Running Free at:
http://www.runningfree.com/detail.aspx?ID=12787


THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites*

April 12, 2008:
Bank of America Capital City Half-Marathon - Columbus, OH

Mad City 100K - Madison, WI
USA Championship

Santa Cruz Half Marathon / 10K - Santa Cruz, CA

April 13, 2008:
Flora London Marathon - London, UK
London Marathon - LIVE - on WCSN.com

Fortis Marathon - Rotterdam, NL

Ishigaki BG Triathlon World Cup - Japan

Sacramento Zoo Zoom - Sacramento, CA

Spec-Savers Ironman SA - Nelson Mandela Bay, SA

Nature's Path Organic Whidbey Island Marathon - WA


Saturday, June 21, 2008
Emilie's Run - The Emilie Mondor Memorial 5K race for Women
http://www.emiliesrun.com
Over $7,000 in prize money for top individual and teams
In 2007 45 women broke 20:00!

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/

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

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

Have a good week of training and/or racing.

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

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

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.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php

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:
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

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

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