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
Emilie's Run is over for another year. Almost 300 women completed the race with
38 women running 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.
New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, September 28, 2008
http://www.torontowaterfrontmarathon.com/

5. Goodlife Fitness Toronto Marathon - October 19, 2008
http://www.torontomarathon.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

11. BeatRunning Music for runners: Music to start running, for experienced
runners and for interval training.
Check it out at: http://www.beatrunning.com

12. Mi-Sport - The Ultimate Sports MP3 Player Introducing the world's first and
only waterproof and wireless sports mp3 player.
These Mi-SPORT mp3 headphones have a 1GB memory built into a cool neckband
design. At last no wire tangle and no earbuds to fall
out. The patented design makes this waterproof/sweatproof mp3 player great for
running, cycling and gym work. The player however is
more than splash proof! It can be completely submerged with no harm to it making
it perfect for swimming, kayaking, and water
skiing. Now incorporating the latest 3D music quality with it's adapted
waterproof speaker. Relax to music in the bath, or push out
that training session with no fear of losing your player or tangling the wires.
Circuit training is so much easier with your own
music. Enjoy the waves wire-free. This is the only waterproof pair of classic
headphones with a built in mp3 player in the world.
The stylish looking headphones play the usual MP3, WMA and WAV formats and are
compatible with Windows98/98SE/2000/XP and Apple MAC.
Depending on track length, the headphones hold well over 14 hours worth of music
and the rechargeable battery life is about 8 hours.
Nick Matthew, the 2006 British Open squash champion now uses the player to train
with and Mi-SPORT are endeavouring to encourage
more athletes to enjoy the benefits of training to wire-free music, podcasts or
coaching aids. Inspiration and freedom at last, for
athletes and exercise enthusiasts everywhere.
Check it out at: http://www.mi-sportmp3.com/

13. Labour Day Oakville Half-Marathon and 10/2K - Oakville, ON
http://www.oakvillehalfmarathon.com/


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:
Save 20% on All Orders at Puma.com - code JUNE20 - ends 7/4
URL:
http://clickserve.cc-dt.com/link/tplclick?lid=41000000024809299&pubid=2100000000\
0028567

Watch live and webcast of Track and Field and Road races on WCSN.
Sign up at:
http://www.wcsn.com/sport/index.jsp?id=34003&affiliateID=hptRunWebLNAV1A021208&p\
artnerId=hptRunWebLNAV1A021208

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 2,379 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:
If you woke up tomorrow weighing in at 400 pounds what would you do? Some would
decide to lose weight but with the way the world is
going today most would find something else to blame other then themselves, But
only once have i heard of or seen someone in that
situation stand up and say it was time to do something about it. As i have feel
free
to follow the progress of this one such person.
He has a site up that posts his progress at www.mrmarathoner.com and his YouTube
page with video updates of how things are going
from health drive and weight loss at www.youtube.com/pocce31
Posted by Damine (mailto:phobos32@...)

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Will running ruin my knees?
Studies show that non-runners are more likely to develop osteoarthritis than
those who regularly pound the pavement.
2. Sports Psychology: Endurance Training
3. Dr. Gabe Mirkin's Fitness and Health e-Zine
4. The Great Awakening
Sleep has overtaken yoga and carb-free diets as America's favorite fitness
craze. It's about time.
5. Treat knee pain with creams call
6. Relating "Slow" Training to Race Performance
7. Benefits of Strength-Training
8. What To Drink When
All fluids are not created equal. This Drinking Guide offers expert advice on
the best drinks for runners.
9. This Week In Running
10. 'Directed Thinking' Increases Time Spent Exercising
11. Fueling the Runner: Convenient Nutrition
12. How a spoonful of sugar helps keep your muscle protein from going down
13. Heat Test
A Miami club's best tips for summer running.
14. An inexpensive hobby
15. 15. Cycling and Endurance Sport Training Information
Periodization: The Art and Science of Planning a Successful Season Part 1
16. Have A Drink
Choosing the right mix of liquid and carbs will help fuel every run.
17. "Hot Races" Reiterate Precautions For Marathon Runners
18. A Full Season
Race well by racing often. Here's how
19. Think of Your Poor Feet
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Which of the following services do you use on a regular basis?
A.R.T. Therapist
Chiropractor
Massage
Physio
Podiatrist
Sports doctor
Other"


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:
"Vote for the world's greatest athlete."
Answers Percent
1. Baseball player 7%
2. Basketball player 0%
3. Decathlete/Pentathlete 54%
4. Football Player 0%
5. Hockey player 4%
6. Marathoner 4%
7. Triathlete 25%
8. Other


FIVE STAR SITE OF THE MONTH: IronDistance.com.
There is only one short cut on your way to the finish line. We are here to help
you find the race that is right for you.
An iron distance triathlon consists of a 2.4 mile swim, 112 mile bike, and a
26.2 mile run. It is considered by many to be the
ultimate endurance test.
The Top Ten elements to look for in an iron distance race.
You put endless hours of training into preparation for your race. Make sure the
event you enter puts in the same effort to make
your day a memorable one.
The site has recently added a race rating system.
More...from www.IronDistance.com.

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

BOOK/VIDEO OF THE MONTH: Championship Triathlon Training
Train less to race faster
Triathlon expert offers tips for multisport conditioning
Windsor, ON-- George Dallam, PhD, USA Triathlon's first national team coach,
leads the way in triathlon coaching. As the longtime
coach of Hunter Kemper, the top-ranked triathlete in the ITU World Cup during
2005 and most of 2006, Dallam shares many of his
coaching insights for serious triathlon participants in an upcoming book.
In Championship Triathlon Training (Human Kinetics, May 2008), Dallam and
coauthor Steven Jonas, MD, address essential components
for effective triathlon training:
. Make transitions a competitive advantage rather than a drain.
. Use Dallam's novel method of projecting target training velocities in
swimming, cycling, and running.
. Employ simple technologies to maximize the adaptive process and get more
enjoyment out of training.
. Alter breathing patterns to improve ventilatory efficiency, reduce heart rate
and blood pressure, and improve training
consistency and performance.
. Develop the psychological skills to improve performance and enjoy the process
more.
. Build movement-specific strength to improve basic speed and endurance-related
speed in swimming, cycling, and running.
According to Dallam, by implementing particular training components, athletes
can train less to race faster. "These are
specific methods that any athlete can use to develop more effective technique in
swimming, cycling, and running to become faster,
more efficient, and less likely to be injured," says Dallam.
Championship Triathlon Training offers advice on complex speed and endurance
training, race-specific training and
strategy, and training for strength. For more information on Championship
Triathlon Training, contact Human Kinetics at 800-465-7301
or visit
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=978-0-7\
360-6919-9
ABOUT THE AUTHORS
George Dallam, PhD, is the longtime coach of Hunter Kemper, the top-ranked
triathlete in the ITU World Cup during 2005 and most of
2006. Dallam is the founding member of the National Coaching Commission of USA
Triathlon, the sport's national governing body, and
was USA Triathlon's first national team coach. In 2004 he was a finalist for the
Doc Counsilman Award for the Science in Coaching
category of the United States Olympic Committee's Coach of the Year Award. In
2005 he was USA Triathlon's Elite Coach of the Year.
Dallam is an associate professor of exercise science and health promotion at
Colorado State University at Pueblo. As a sport
scientist, he has authored and coauthored numerous scientific papers relating to
triathlon. During his career at CSU-Pueblo, he has
received each of the university-wide awards for teaching, scholarship, and
service, becoming the only faculty member in the history
of the institution to receive all three awards.
During his triathlon coaching career, Dallam has served as a personal coach to
several elite triathletes, including Amanda Stevens,
Marcel Vifian, Callahan Hatfield, Michael Smedley, and Ryan BickerstaffAt the
Olympic Training Center, he served as resident and
collegiate programs coach for Olympians Nick Radkewich and Susan Williams as
well as perennial international stars Laura Reback,
Becky Lavelle, and Doug Friman. Before focusing on triathlon, he coached at
various levels in swimming, water polo, and cross
country.
Steven Jonas, MD, MPH, MS, FNYAS, has been a regular columnist and contributor
to The East Coast Triathlete, Triathlon Today,
Triathlon Times, and American TRI. Since 2006, he has written a column titled
"Ordinary Mortals: Talking Triathlon with Steve Jonas"
for USA Triathlon Life. He is the author of Triathloning for Ordinary Mortals
and The Essential Triathlete. He also serves as editor
in chief of American Medical Athletic Association Journal and has been a member
of the editorial board of ACSM's Health & Fitness
Journal since 1999.
Jonas is a professor of preventive medicine in the School of Medicine at Stony
Brook University in New York. As author, coauthor,
editor, and coeditor, he has published more than 25 books and 135 academic
papers on health policy, health promotion, disease
prevention, and fitness and exercise.
The year 2007 marked Jonas' 25th season as a recreational triathlete. He has
competed in more than 185 multisport races, including
115 triathlons, at distances up to the Ironman. He is also a certified
professional ski instructor.
CONTENTS
Chapter 1 Essential Training Elements and Guidelines
Chapter 2 Training the Mind
Chapter 3 Assessing and Improving Technique
Chapter 4 Training for Strength and Muscular Balance
Chapter 5 Complex Speed and Endurance Training
Chapter 6 Race-Specific Training and Strategy
Chapter 7 Creating a Long-Term Training Program
Chapter 8 Race-Specific Training Programs
Chapter 9 Health and Fueling Strategies for Optimal Performance
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=978-0-7\
360-6919-9

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. Will running ruin my knees?
Studies show that non-runners are more likely to develop osteoarthritis than
those who regularly pound the pavement.
This is a fear that stops many would-be runners in their tracks and lurks in the
back of the mind of even the most experienced
runners. Running and injuries go together like shin splints and ice, so it's
entirely reasonable to wonder about the prospects of
long-term damage.
These fears should be put to rest by a pair of long-term studies due to be
published this year.
In next month's Skeletal Radiology, a team of Austrian radiologists presents
knee MRIs of seven runners who had taken part in a
previous MRI study before running the Vienna marathon in 1997. The use of MRIs
offers a significant diagnostic advantage compared to
earlier studies that relied on X-rays.
The results were clear: no new damage in the knee joints of the six subjects who
had continued running in the intervening decade.
"In contrast, the only person who had given up long-distance running showed
severe deterioration in the intra-articular structures
of his knee," the authors note.
An even more long-term study at Stanford University has been following 45
runners and 53 non-runners since 1984. All had been taking
regular X-rays. The latest results, which will appear in a future edition of the
American Journal of Preventive Medicine, show that
after 18 years, 20 per cent of the runners had developed osteoarthritis in the
knee, compared with 32 per cent of non-runners.
These studies raise a possibility that several earlier studies have proposed:
Running may help preserve the joints. But that's not a
conclusion that can be drawn at this point, says Eliza Chakravarty, lead author
of the Stanford study.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/story/RTGAM.20080627.wljockology27/BNStor\
y/specialScienceandHealth/home


2. Sports Psychology: Endurance Training:
Using your mind to help with endurance training.
Ultra endurance psychology - training the mind to take control.
Endurance performance is mentally tough; the best athletes can push themselves
to sustain physical fatigue and remain
psychologically positive over long distances and durations. But according to PP
contributor Andy Lane, this doesn't happen by
chance; endurance athletes can train the mind to develop emotional control.
Emotional control is a skill needed to cope with the stress of competition but
the good news is that you can work to improve it.
Focusing on emotional control can and will lead to improved performance. And
while it can't transform the proverbial carthorse into
a racehorse, it can make both go quicker.
I will outline the concept of mood profile and suggest ways in which athletes
can use this knowledge to improve performance.
Finally, I will put the development of emotional control into the specific
context of preparing for the Marathon des Sables, a
six-day event that involves distances of approximately a marathon per day and is
ranked as one of the toughest endurance events in
the world. The event also involves coping with searing heat, extreme foot
blisters, huge sand dunes and having to carry your own
supplies - not for the faint-hearted.
What research has been carried out?
At the University of Wolverhampton, we have done a great deal of research on
psychological states in relation to endurance
performance. We've studied anxiety and self-confidence in duathletes (1) and
triathletes (2) and also studied emotional states
before and after marathon races (3, 4).
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/sports-psychology-endurance-training


3. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Causes of Heatstroke
A recent report from South Africa shows that the most likely cause of death
during hot weather sports events is heat stroke, when
the body temperature rises so high that it cooks the
brain (Medicine and Science in Sports and Exercise, July 2008). The treatment
for a person who collapses from heat stroke is
immediate immersion in cold water.
An excessive rise in body temperature is caused either by producing too much
heat or by inability to dissipate the extra heat. When
you exercise, almost 80 percent of the energy that is used to drive your muscles
is lost as heat. That means that the harder you
exercise, the more heat you produce. But heat stroke is more likely to be
caused by inability to get rid of heat than by producing
too much heat. Stimulants such as amphetamines, caffeine or ecstasy increase
the likelihood of heatstroke .
Those most likely to suffer heat stroke are those who have arteriosclerosis, are
overweight or are in poor shape. An athlete or
exerciser who passes out from overheating should be immersed in cold water
immediately to prevent brain and multiple organ damage.
However, a heart attack can also cause a person to pass out and this should not
be treated with cold water immersion.
If you exercise in the heat and start to feel dizzy, stop exercising because
your temperature could be rising too high. When your
temperature starts to rise, your muscles start to burn.
As your temperature rises further, you become short of breath and the air you
breathe feels like it is coming from a hot furnace.
Stop exercising and cool off because if your temperature continues to rise, you
will develop brain symptoms such as headache,
blurred vision, and ringing in your ears. If you press on further, you can pass
out and die.
* Dear Dr. Mirkin: You often say that recovery days are necessary between hard
workouts. How can "stress and recover" apply to
Tour de France cyclists and other athletes in multi-day competitions?
A: Athletes who are able to qualify for these long endurance events recover
faster than normal humans because they train
specifically to ride hard day after day. By the time they
arrive at the Tour de France or any other multi-day event, they are in peak
condition. During the race, the riders are on "stress
and recovery" all the time. They race exactly the same way as they train. As
soon as the day's race is over, they eat a meal loaded
with protein and carbohydrates. The sugar increases insulin production which
drives protein building blocks into muscle cells to
help them recover. They also get a massage and stay off their feet. Just
walking will hinder the next day's performance.
At the end of these long endurance events, even the best-conditioned athletes
have lost weight and muscle mass, and need several
weeks or months to regain peak performance.


4. The Great Awakening:
Sleep has overtaken yoga and carb-free diets as America's favorite fitness
craze. It's about time.
AMERICANS LIKE TO BRAG that they can run on six hours of sleep. Funny, because
anything less than eight turns me into the type of
person who will throw haymakers in the grocery checkout line. It may sound
spoiled to complain about oversleeping, but for a
29-year-old runner and biker like me, the notion of having to spend one-third of
my life in bed seems criminally unfair. Early this
year I began to worry that I might be prone to too much sleep, so in March I
paid a visit to the California Center for Sleep
Disorders, an unassuming clinic in a Fremont, California, strip mall. That night
I found myself lying-very much awake-in a
windowless room with 15 electrodes attached to my body, straps around my chest,
and a plastic cannula (a tube to monitor breathing)
up my nose.
It turns out that I'm one of many people willing to go to such extremes to learn
about sleep. With so many of us shorting ourselves
on rest-the National Sleep Foundation reports that some 50 million of us have
chronic sleep problems, and the NSF's 2008 nationwide
poll shows that, on average, we get six hours and 40 minutes of shut-eye
nightly-the sleep-correction industry is booming. Americans
shelled out more than $3 billion for 54 million sleeping-pill prescriptions in
2007, and the number of accredited sleep clinics like
the one I visited has quadrupled since 1996. The upshot of all this attention?
While researchers have yet to answer the Big One-the
question of why we need sleep to begin with-we understand better than ever the
effects of inadequate rest. And the results go far
beyond the familiar cycle of coffee in the morning and sleep aids (or Scotch) at
night.
More...from Outside Magazine at:
http://outside.away.com/outside/bodywork/200806/sleeping-advice-1.html


5. Treat knee pain with creams call:
Gels or creams containing painkillers are better than tablets for chronic knee
pain, NHS research suggests.
A study of almost 600 patients aged over 50 found the anti-inflammatory creams
worked as well as the oral versions and had fewer
side-effects.
And although they cost more initially, topical treatments may save the NHS money
in the long run, the Queen Mary University of
London researchers said.
It is estimated that a third of over 50s suffer from knee pain.
In half of those the problem is classed as severe.
A total of 585 patients from 26 general practices around the UK took part in the
study which looked specifically at non-steroidal
anti-inflammatories (NSAIDs) - a class of drugs which includes ibuprofen.
Both tablets and creams containing the drugs had the same effect on knee pain,
the study showed.
But those treated with oral medication had more minor adverse effects such as
indigestion, increased blood pressure, or worsening
asthma.
The most common cause of pain in the knee is osteoarthritis - a condition caused
by abnormal wearing of the cartilage.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/7466359.stm


6. Relating "Slow" Training to Race Performance:
For years, coaches, physiologists and Joe Blow on the internet have been
discussing the best training methods. Some have argued for
the primacy of the base. Everything revolves around the base, or LSD
(long-slow-distance) training session. Miles and miles of
"easy" riding are prescribed before and more intense sessions are allowed.
Others have argued that LSD training primarily trains you
to go long distances slowly, and that to improve your race performance you need
to train faster, and sooner rather than later.
Both approaches make sense in their own way. Building base before doing hard
workouts makes sense in that you theoretically are
allowing your body to get stronger before really stressing it. This is related
to the concept of periodization: you vary intensity
and distances based on time of year, build in preparation for racing, and do the
most intense work as sharpening just before races.
On the other hand, there are people who advocate something called
reverse-periodization. The theory goes like this: since the
adaptation to the hard stuff happens quickly, you do that earlier in the
training, and do more specific workouts as the race
approaches. For example, if training for a marathon, you would work on intense
stuff early on and then put it into a maintenance
phase for the rest of the season. You then build your long runs, and as the race
approaches you do as much training as possible at
race pace, which is going to be a lot slower than your typical intense workout.
This makes sense as well: why do intense training to
sharpen if you will never run near that speed on race day? Isn't it better to
gain whatever you can from intensity early on, and
hammer on what you need to do in the race?
More...from TriFuel.com at:
http://www.trifuel.com/training/triathlon-training/relating-slow-training-to-rac\
e-performance


7. Benefits of Strength-Training:
by Grete Waitz
After a long season and a short break it is time to think about getting ready
for 2005. From talking to runners who have snow and
cold weather in the winter I know that it can be hard to keep up the running
routine from spring and summer. As long as you run
regularly and keep a certain number of kilometres I think that is fine. You can
spend more time working on strength and flexibility.
Strength training is often a neglected part among runners. I did a lot when I
was running track, then when I moved up to longer
distances I stopped doing it. But very soon I realized I would be better off
getting back into my strength training routine. You get
some wear and tear injuries as a long distance runner, but if your muscles and
connective tissues are strong they will hold up
better.
Many of the injuries that occur are because of muscle weakness or muscle
imbalance. Proper strength training is the best insurance
policy for meeting the demands of kilometres on the road or trails. Increased
muscle mass and stronger muscles will add more power
to your stride and increase your muscle endurance.
I can assure you that increased strength will enhance your overall running power
and improve your endurance.
Everybody can benefit from strength training, young and old, men and women. I
would say it is more important the older you get.
After the age of 35 there is a slight decrease in muscle mass, strength, aerobic
capacity and metabolism. If you stay active these
attributes will deteriorate more slowly.
To get maximum benefit from a strength-training program you have to do it at
least twice a week. Once a week won't have much effect.
As you get stronger you can add a third day. If you want to combine your
strength workout with your running, run first because then
your body will be warm and ready to go.
One question I am often asked is how much resistance. I recommend that you
choose a resistance or weight that you can move without
losing form and technique for 8-12 repetitions. When it is easy for you to do 12
you increase the weight. You should be able to do
at least 8 repetitions with your new weight.
Use what is most convenient for you. Free weights, weight machines, rubber
bands, cuff weights or bar bells.
Remember to stretch the muscles after strengthening them.
Until next time, enjoy the holidays.
Happy running from Grete Waitz


8. What To Drink When:
All fluids are not created equal. This Drinking Guide offers expert advice on
the best drinks for runners.
As you approach the first water stop along the racecourse, you see sports drink
in some of the cups and water in others. Which
should you reach for? That depends. Running time and distance, level of
intensity, individual fitness, environmental conditions and
even personal preference all factor in to what you should drink--and when you
should drink it.
Having to decide between the array of drinks that line your grocery store's
beverage aisle is even more daunting. Sure, just about
all of those beverages--even the ones that are caffeinated or high in
sugar--count toward your fluid needs. But some options are
simply better than others, especially when you're striving for peak performance
and optimal hydration. "Runners need to make
informed beverage choices that fit their individual needs," says Dallas Parsons,
R.D., a sports nutritionist in Toronto.
Taste is certainly key, since research has proven that we're likely to stay
better hydrated if we enjoy what we're drinking. But
runners also need to read labels closely to find out the intended use of each
product, says Chris Carmichael, coach to Lance
Armstrong, founder and CEO of Carmichael Training Systems, Inc., and author of
Food for Fitness: Eat Right to Train Right. "A runner
out on a 30-minute jog won't be hurt by using one of the new endurance sports
drinks," says Carmichael, "but he'd really be just
fine with plain water, since endurance drinks become more important as workouts
get longer."
Our Summer Drinking Guide can help you navigate these waters (and drinks and
juices). Here we define the most popular beverage
categories and offer expert recommendations on how these drinks are best used.
Whatever you choose, drink it cold and in frequent
small amounts. This proven strategy ensures your fluids will be absorbed much
more quickly--leaving you properly fueled and well
hydrated.
More...from Runner's World at:
http://tinyurl.com/45bctv


9. This Week In Running:
10 Years Ago- Takahiro Sunada (JPN) ran 6:13:33 for 100 km at Lake Saroma
(JPN), the fastest time
ever run on a certified road course. However, the course is
point-to-point and often
has prevailing tail winds. Two years later, Tomoe Abe (JPN)
would run 6:33:11 on this
course, still more than 27 minutes faster than the #2 women's
performance ever.
20 Years Ago- Francie Larrieu (USA) lower the world 4 mile record to 20:11 at
the Steamboat Classic
(IL/USA). She took 5 seconds off Lorraine Moller's (NZL)
previous mark set here the
previous year. Susan Lee (CAN) was 2nd in 20:20 and Sylvia
Mosqueda (USA) was 3rd in
20:24. Joseph Kipsang (KEN) won the men's race in 17:58,
followed closely by Paul
McCloy (CAN) and Steve Plasencia (USA) who were both given times
of 18:00.
30 Years Ago- Bill Rodgers (MA) won the Michigan City (IN/USA) 15K in 46:18,
some 30 seconds ahead
of Anthony Rodiez (WI). Celia Peterson (IN) was the first woman
in 54:54.
40 Years Ago- Alastair Wood beat Don Ritchie by 11 minutes to win the Scottish
marathon title at
Grangemouth SCO. Wood ran 2:21:18 to Ritchie's 2:32:25.
50 Years Ago- Alex Henderson (AUS) won the AAU Championships (CA/USA) 3 mile in
13:37.1 with Laslo
Tabori (HUN) 2nd in 13:38.9. The USA title went to William
Dellinger back in 3rd with
his 13:40.9. Max Truex (USA) was 4th in 13:47.7 and Velisa
Mugosa (SER) was 5th in
13:51.4.
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.


10. 'Directed Thinking' Increases Time Spent Exercising:
"Directed Thinking" involves asking people to think about information related to
a topic that they already know which directs them
to action. A study in the Journal of Applied Biobehavioral Research shows how
"directed thinking" led to an increase in exercise
performance and fitness in sedentary college students.
Laura L. Ten Eyck, PhD, Dana P. Gresky, PhD, and Charles G. Lord, PhD, studied
61 college students who did not exercise on a regular
basis or exercised inconsistently. Researchers asked students to think about
ideas that fell into either the "reasons" category or
the "actions" category. For example, some participants were asked to list the
reasons why they should increase the performance of a
target cardiovascular exercise they had previously selected, such as to be
healthier or lose weight. Other participants were asked
to list actions they could take to increase exercise performance, such a joining
a gym or working out with a friend.
Having the students for eight weeks bring to mind and list actions they could
take to increase exercise performance led to an
increase in exercise and improved cardiovascular fitness. However, having
students repeatedly bring to mind the reasons why they
should do the target exercise did not increase time spent exercising.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/06/080624110909.htm


11. Fueling the Runner: Convenient Nutrition:
Grocery Store Musts
Time limitations, a desire for convenience, and managing the budget are common
concerns I hear voiced when it comes to poor eating
habits. Younger runners tend to frequent the dollar menu at the drive thru after
practice. Or, they often consider ramen noodles
and Kool-Aid staples of the diet. Older runners gradually tire of cooking.
They have a demanding work or carpool schedule that
adds a hurdle to the amount of time dedicated to meal preparation.
We can all use reminders that healthy meal planning needs to remain a priority.
Think of the many occasions you racked your brain
to determine a way to fit in a run when it otherwise seemed impossible. Meal
planning should be thought of in a similar fashion.
Meals can be kept simple, but packed full of nutrition.
Are convenient foods healthy? In world with demanding lifestyles, the best
thing you can do is to always make effort in getting the
best nutrition you can out of the circumstance in which you live. Stock your
cupboard with staple foods that are affordable,
reliable, and nutritious to minimize your mealtime scrabble and keep you fueled
for training. Try to aim for healthy convenience
when it is necessary.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=13494


12. How a spoonful of sugar helps keep your muscle protein from going down:
And now, a one-legged study
We know this thanks to some excellent work carried out by the same research team
which completed the radioisotope-recovery studies
mentioned above. In their new investigation, eight men who had been carrying out
regular resistance training for at least one year
challenged the quadriceps muscles in just one of their legs by performing an
exhausting series of knee extensions (eight sets of 10
reps at 85 percent of their one-repetition max). Immediately after these cruel
exertions and again one hour later, they ingested
either a Nutrasweet-dulcified placebo or a carbohydrate supplement containing
one gram of glucose per kilogram of body weight. Since
the men weighed about 75 kilograms each, this meant that they were taking in 300
calories of glucose right after the workout and
also one hour later. Using their familiar radioisotope technique, the
researchers looked at protein synthesis in both the exercised
and unexercised legs (Effect of Glucose Supplement Timing on Protein Metabolism
after Resistance Training, Journal of Applied
Physiology, vol. 82(6), pp. 1882-1888, 1997).
As it turned out, protein synthesis was 36-per cent greater in the exercised
leg, compared to the non-exercised leg, when the men
took in glucose after the workout. In other words, the glucose was spiking
protein synthesis in the exercise-traumatized leg but
doing little for the leg which had not engaged in training. Meanwhile, the
protein-synthesis rates in the exercised and unexercised
legs of the placebo (no-carbohydrate) subjects were exactly the same! Since
protein synthesis was not increased in the exercised leg
when no glucose was taken on board, the processes associated with recovery were
simply not initiated.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0435b.htm


13. Heat Test:
A Miami club's best tips for summer running.
The members of the Bikila Athletic Club, located in Miami and named in honor of
the late Ethiopian marathoner Abebe Bikila, know
something about heat training. Those new to the 3-year-old club, which currently
includes 80 runners, are given the following list
of tips by Steve Brookner, president of the Bikila AC. A 49-year-old runner,
triathlete, and coach, Brookner has been living and
training in South Florida since 1979. The list, he says, is designed to help
newbies survive Miami's dreaded "80-80s"--days where
both the temperature and the humidity percentage are in the 80s or above, which
means most days from April through October.
Train at 5:00 a.m.
"The world is so full of promise when viewed at sunrise," Brookner says. True,
but equally important, it's a little cooler. Put in
your miles before the sun is high.
Cross-train indoors
Build your cardio base while taking a break from the heat and humidity by
swapping an outdoor bike ride for an inside spin class.
Do speedwork on a treadmill
Intensity of exercise is a major factor in heat distress--the harder you run,
the higher your risk. Plus, when you try to run fast
in extreme heat, Brookner points out, "your perceived effort almost always
exceeds your actual effort." To make your intervals safer
and more productive, stay in and run as fast as you like in air-conditioned
comfort.
Ease into the heat
Do a slow, two- to three-mile walk or very easy run at the hottest part of the
day two times per week for three or four weeks to
acclimatize to the heat. "It makes the morning run feel cool," says Brookner.
More...from Runner's World at:
http://tinyurl.com/4vj7r4


14. An inexpensive hobby:
The suffering economy could help the nation's running industry.
With higher gas prices and more people trying to save money, they are beginning
to look for cheaper recreational activities.
Owners at several area running specialty stores say sales are strong.
Equipment costs are minimal - the major cost for the pastime is $100 for a good
pair of running shoes. That expense pales in
comparison with a set of golf clubs, new or used, or a good tennis racquet or
bicycle.
And few sports can compete with the cost of running on any stretch of America's
roads or sidewalks or running paths or hiking trials
- priceless.
The convenience is indisputable. You don't need to find a ballpark or an ice
rink, court or fairway to practice running. Just pull
out a pair of shorts, lace up the treads and get out the door.
But the bigger impact of running, especially during tough times, is stress
relief. Running is a perfect outlet for stress brought on
by external forces, probably much healthier than Wellbutrin, Zoloft and Paxil,
the anti-depressants doctors so freely prescribe.
More...from the Washington Times at:
http://www.washingtontimes.com/news/2008/jun/15/inexpensive-hobby-can-be-satisfy\
ing/


15. Cycling and Endurance Sport Training Information:
Periodization: The Art and Science of Planning a Successful Season Part 1
By Chris Harnish, M.S., Coach
For most of us, racing from year to year brings both highs and lows; big wins,
dismal abandons, and anything in between. Usually
we'll say, "I sure wish I did that differently", or, "I need a new plan next
season", or something close. However, as the season
winds down and the off-season approaches, our focus changes to relaxing,
recharging, or maybe even more racing, for those heading
into cyclocross, and that's usually where talk of change halts. Unfortunately,
most riders fail to take advantage of the off-season
for what it's best for: PLANNING.
For many years, I, like many riders, failed to take advantage of the off-season
for what it's best for: PLANNING. Rarely did I
employ a solid yearly plan, or evaluate why one year was good and another was
not. Sure I jotted down some goals, drew up some plans
and laid out my ideas, but the immense (perceived) time allotment slowed my
planning and before I knew it I was hammering away with
training again, before getting completely frustrated by weather, outside
responsibilities and my own unrealistic early season goals.
Yes, I was guilty of believing I could be competitive in March living in upstate
NY. Had I real plan, based on realistic goals and
objectives, I could have saved myself a lot of frustration. This is part of the
foundation of a good yearly plan.
No matter how grand the goal, one needs a realistic approach to your season, and
that's where Periodization comes in. Periodizing
your season is like taking time to drawing up good blue prints for a new house;
take short cuts and you'll spend more time trying
figure things out while building, than you will be hammering nails. But just
like your house plans, the Periodization of your season
is an ever changing plan, so don't be afraid to do so. The following article is
the first of a three part series on making the most
of the principles of periodization. Rather than spending a great of time
focusing on terminology, I will emphasize the process of
designing your plan by applying the basic principles of periodization.
More...from The Peaks Coaching Group at:
http://www.peakscoachinggroup.com/freeinfo/periodization_part1.html


16. Have A Drink:
Choosing the right mix of liquid and carbs will help fuel every run.
It's 70 degrees, and you're heading out for a 10-miler. What should you grab?
Water, sports drink, or maybe a drink with a shot of
something extra, like caffeine? Answer: It depends.
Variables such as the length of your run, the temperature, and your pace affect
what you should drink. For workouts that are about
30 or 45 minutes long, a few sips of water will usually do the trick. But for
runs closer to an hour, it's important to choose a
drink that has the right combination of water, carbohydrates, and
electrolytes--compounds such as sodium and potassium--that help
your body retain fluid.
"The right product will determine how much energy you have and how much you
enjoy your experience," says Deborah Shulman, Ph.D., a
sports nutritionist and competitive runner. So what exactly should you sip, and
when? Use our guide for every workout.
Running Time: Up to 60 minutes
Drink: Electrolyte tablets
These nearly zero-calorie tablets, such as Nuun, CamelBak Elixir, and Zym
Endurance, dissolve in water and provide electrolytes and
flavor with few carbs. Use them if you have electrolyte-rich sweat (you do if
you often have white flakes on your face postrun), if
you're in sauna-like heat, or if you prefer to get carbs from other sources. Be
careful if you take the tablets with energy gels
that also contain electrolytes; the extra salt may upset your stomach.
More...from Runner's World at:
http://tinyurl.com/5fwrwd


17. "Hot Races" Reiterate Precautions For Marathon Runners:
Healthcare professionals have found more direct correlations between hot
temperatures and higher numbers of marathon casualties,
according to information presented during a session at the American College of
Sports Medicine's 55th Annual Meeting (ACSM).
William Roberts, M.D., FACSM, session chair and ACSM past-president; George
Chiampas, D.O.; and Craig Young, M.D., FACSM, presented
outcomes from multiple hot marathons in 2006 and 2007, and found the same
conclusions for each: the hotter the temperature, the more
runners in the medical tent.
During a 2006 race in Rochester, Minn., where the temperature reached 80 degrees
Fahrenheit by the start of the race, 20 percent of
those able to finish the race required IV fluids, and four were hospitalized. At
a race in Amsterdam in 2007, 3,600 of 7,800
participants were unable to finish because of heat illness or the decision to
stop early because of the heat.
"When weather reports are calling for hot temperatures, race directors either
need to start the race earlier, before the heat really
hits, or not run the race at all," Roberts said. "It's equally important for
runners themselves to recognize their limits and not be
afraid of walking or stopping a race early if they are feeling symptoms of heat
illness."
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/109027.php


18. A Full Season:
Race well by racing often. Here's how.
Long days, warm weather, and road races on any given weekend--it's enough to
make a runner giddy. But before you wallpaper your
garage with bib numbers, consider the race strategy of Kenenisa Bekele, the
current world record holder in the 5000 and 10,000
meters. Last year, the Ethiopian competed in two 10,000-meter events. He won
both. But from May to September, he entered only six
other races. You'd think a guy who makes his living by running would step to the
line as often as possible, but Bekele realizes that
to capitalize on his performance, he needs to plan his racing wisely.
That doesn't mean you have to skip summer 5-Ks. Like Bekele, you just need a
plan that optimizes the combination of participation
and performance. To do that, pick your target races (events you'll finish as
fast as possible), then add tune-ups and supporting
races to your season to fine-tune your training.
Target Races
You can race well every two to three weeks for three to four months. Race hard
more frequently or over a longer period of time and
your performances will suffer. When you race all out too often, your body
secretes less cortisol, a hormone that aids recovery, and
it slowly becomes immune to the hormone's effects. The result is constant
fatigue and a depressed immune system. A good rule of
thumb is to schedule one target race a month. You can sneak in another if you're
doing 5-Ks and 10-Ks, but not if you're targeting a
half or full marathon.
Tune-up Races
Bekele has used 5-Ks, 3-Ks, and 1500-meter races to prime his speed for a 10-K.
Tune-ups are done two to three weeks before a key
event and should be shorter than your target race, but run at full effort.
Running fast ensures that your fast-twitch muscle fibers
and neuromuscular coordination are high; the shorter distance ensures you won't
need a long recovery. Run a hard mile one week
before a target 5-K; a 5-K two weeks before a 10-K; a 10-K two weeks before a
half-marathon; a 10-K or a half three to four weeks
before 26.2.
More...from Runner's World at:
http://tinyurl.com/4h782m


19. Think of Your Poor Feet:
Huge numbers of people develop foot pain in their 60s, but it can start as early
as the 20s and 30s.
Excessive weight, diabetes and circulation problems can contribute to foot pain.
Proper footwear and regular exercise can play a crucial role in preventing foot
problems.
The average person walks the equivalent of three times around the Earth in a
lifetime. That is enormous wear and tear on the 26
bones, 33 joints and more than 100 tendons, ligaments and muscles that make up
the foot.
In a recent survey for the American Podiatric Medical Association, 53 percent of
respondents reported foot pain so severe that it
hampered their daily function. On average, people develop pain in their 60s, but
it can start as early as the 20s and 30s. Yet,
except for women who get regular pedicures, most people don't take much care of
their feet.
"A lot of people think foot pain is part of the aging process and accept it, and
function and walk with pain," said Dr. Andrew
Shapiro, a podiatrist in Valley Stream, N.Y. Though some foot problems are
inevitable, their progress can be slowed.
The most common foot conditions that occur with age are arthritic joints,
thinning of the fat pads cushioning the soles, plantar
fasciitis (inflammation of the fibrous tissue along the sole), bunions
(enlargement of the joint at the base of the big toe), poor
circulation and fungal nails. The following questions will help you assess
whether you should take more preventive action as you
age.
More...from the NY Times at:
http://health.nytimes.com/ref/health/healthguide/esn-footpain-ess.html?ref=healt\
h


20. Digest Briefs:
* Wind down for bed
Hundreds of millions of people in the industrialized world are having trouble
sleeping, writes Rubin Naiman of the University of
Arizona. "In simple numbers, sleep disorders are the most prevalent health
concern of our times. ... In any given year, from 30 to
40 per cent of the [U.S.] adult population has insomnia." Dr. Naiman, a sleep
specialist and clinical assistant professor of
medicine, notes: "Most of my insomnia clients routinely remain active until
bedtime. While the natural world around them is yielding
to darkness, they turn on lamps, televisions and computers, continuing the
daytime hustle with projects, e-mail, errands, exercise
and entertainment." He adds: "I've come to believe that many people are quite
reluctant to spend 10, 15 or, God forbid, 20 minutes
alone ... with themselves ... in the dark. And this is exactly what natural and
healthy sleep onset requires."
Source: Psychotherapy Networker



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

June 27 - July 6, 2008:
2008 U.S. Olympic Team Trials - Track & Field - Eugene, OR

June 28, 2008:
Hyde Park 4 Mile Blast - Cincinnati, OH

June 29, 2008:
Virginia Mason Team Medicine Seafair Marathon - Bellevue, WA

USA Trail Championship: Open & Junior - Steamboat Springs, CO

July 1, 2008:
HBC Run for Canada - Cities Across Canada

Kawartha Mile - Peterborough, ON

July 1, 2008:
Firecracker 5000 - Seattle, WA

July 3-6, 2008:
Canadian Track and Field Championships - Windsor, ON

July 5-27, 2008:
Tour de France

August 15-24, 2008
Olympic Games - Beijing, China


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...***