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
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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.
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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
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cardio and strength-training equipment . Access to
all of our world-class Group EXercise classes . A copy of Living the Good Life
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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. On August 5, 2008, uber ultra-runner Karl Meltzer will set off on the
biggest race of his life. His challenge: to run the entire
length of the 2,174-mile in less than 47 days.
Definitely daunting. Absolutely grueling. Probably insane. But when he does it,
he'll rule the AT as the guy who conquered it, all
of it, the fastest on two feet.
This is going to be Man vs. Nature, Man vs. Self, Man vs. Clock - and it's going
to be good. So, check back. As Karl's start date
draws near, this site will transform into mission control. With an interactive
map featuring real-time GPS tracking of his progress,
a blog, forums, videos, pictures and podcasts, whereskarl.com will be the place
to keep track of the Speed Goat as he ticks off the
miles on his way from Maine to Georgia. In the meantime, sign up for email
updates* on Karl's training and racing leading up to his
AT attack, feature additions to this site, and occasional discounts from
Backcountry.com and other sponsors
Check it out at:
http://whereskarl.com/?utm_source=runnersweb&utm_medium=banner&utm_content=ad1&u\
tm_campaign=whereskarl

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/

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NEW THIS WEEK:

ROAD RUNNER SPORTS
We have partnered with Road Runner Sports, the world's largest online running
store, to provide a shopping portal. Check it out at:
http://www.runnersweb.com/running/Mobile_RRS.html

Watch live and webcast of Track and Field and Road races on WCSN.
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At the Runner's Web site, click "Join this group". Once I have approved your
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ROAD RUNNER SPORTS
We have partnered with Road Runner Sports, the world's largest online running
store, to provide a shopping portal. Check it out at:
http://www.runnersweb.com/running/Mobile_RRS.html

* BREAKSWEAT.TV
We have partnered with Breaksweat TV to provide us with video content.
Simply Sports Media is part of a large group called Simply Media, which operates
more than 25 digital TV channels, including 6 on
satellite and cable. Simply Media has developed and continues to expand on
premium content for TV, web, mobile, captive Audience
Networks, and IPTV.
Breaksweat.tv was recently launched to provide instant access to premium video
content covering outdoor sports. The innovative
online channel uses a system called, Brightcove to continually and seamlessly
deliver content to its users, whilst providing
easy-to-use navigation.
Breaksweat TV is not a user generated website, or a broadcasting channel; rather
it is a platform used to host Breaksweat.tv's
independently produced video content, and content it obtains from key
relationships in the outdoor sports industry. By applying this
strategy to supply content for its viewers, SnowZone.tv is able to showcase
video content that is unique, high-quality, and
continuous filled with updated material.
For more information and to visit other existing channels in the Simply Media
network, please visit:
http://www.simply.tv/

* 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
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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 NO personal postings this week.


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Why Hip Kidnaps Can't Stop ITBS
2. Lactate testing: is there any point?
3. 3 Myths—and 1 Truth—About Running and Your Health
4. U.S. Swimmers Trim Times At Beijing Olympics Using 'Top Secret' Technology
5. Why Have a Coach?
6. Exercise Pill Is No Replacement For Exercise
7. 5 Changes You Can Make Today Which Will Have An Immediate Effect Upon Your
Training
8. Is Stretching All It’s Cracked Up to Be?
9. What's That Race Worth
Comparing performances at different distances.
10. Leisure-Time Activities Protect Seniors From Irregular Heart Rhythms
11. How To Train Like An Olympian
12. Want to live a long life? Run
13. This Week in Running
14. Will Women Ever Outrun Men?
15. Fit and fat: Study shows it's possible
16. Economize For Faster Splits
17. The Rise and Rise of China's Athletes
18. Running Times Newsletter
19. Low-gravity Training Machine Reduces Joint, Muscle Impacts, Says Study
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Which of the following sports are you following in the Olympics?"
Athletics (Track & Field)
Cycling
Swimming
Triathlon
Other (email: polls2008@...)

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

LAST WEEK'S POLL RESULTS:
"What is an acceptable level of the use of drugs in sports?"
Answers Percent
1. There is no acceptable level 95%
2. <10% 5%
3. 10 to 30% 0%
4. 31 to 50% 0%
5. 51 to 70% 0%
6. 71 to 90% 0%
7. 100% 0%
FIVE STAR SITE OF THE MONTH: The Educated Runner
Owen Anderson, Ph. D., started EducatedRunner.com to give runners of all ages
and ability levels factual information about training,
sports nutrition, and injury prevention. Anderson's goals include dispelling the
many myths associated with running training and
giving runners practical tips which can immediately be put to work to improve
their fitness and performances. Owen Anderson is the
author of three books - Lactate Lift-Off, Great Workouts for Popular Races, and
Aurora.
Click here for more about Owen and the Educated Runner mission:
http://www.educatedrunner.com/About.aspx
Visit the website at:
http://www.educatedrunner.com

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

BOOK/VIDEO OF THE MONTH: This Voice in My Heart: A Genocide Survivor's Story of
Escape, Faith, and Forgiveness
by Gilbert Tuhabonye (Author), Gary Brozek (Author)
Book Description
From Publishers Weekly
In this inspirational autobiography woven with a gruesome eyewitness account,
Tuhabonye recounts his maturation as a world-class
runner and his survival of a Burundi massacre. Born in 1974 to a minority ethnic
Tutsi family, Tuhabonye grew up in rural Burundi,
his intelligence and industry aided by spectacular athletic ability. The
narrative alternates between the author's life story and
events on the day of the massacres. In October 1993, after a Tutsi coup ousted
the Hutu president, a Hutu mob invaded Tuhabonye's
high school, hacked many Tutsi students to death with machetes and forced the
rest into a building that they set afire. Only the
author survived. After months of painful recovery from severe burns, he regained
the ability to walk and then run again, a healing
process facilitated by his faith-a devout Christian, he says he forgave the
murderers and praises God for sparing him. Tuhabonye
joined Burundi's national team, traveled the world, fell in love and moved to
the U.S., where he now lives with his wife and
daughter-an uplifting ending to a simply told story of a man who persevered
through hard work, luck, presence of mind and (he
emphasizes) God's love. (May)
Copyright C Reed Business Information, a division of Reed Elsevier Inc. All
rights reserved. --This text refers to the Hardcover
edition.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/B00121AESY/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. Why Hip Kidnaps Can't Stop ITBS:
Iliotibial band syndrome is the most-common cause of lateral knee pain in
endurance runners, and the troublesome condition can account for up to 12
percent of all running injuries.
The iliotibial band, a slab of muscle and connective tissue which runs down the
outside of the leg from the hip to just below the knee, tends to impinge on a
lateral projection of the femur at the knee just after foot strike occurs.
Repetitive rubbing of the iliotibial band on the femoral projection can produce
a painful, chronic inflammation which we call iliotibial-band syndrome (ITBS).
An old-fashioned case of ITBS can set your training back for six weeks or more,
putting the damper on your hopes for a PR in a 5K or success in an upcoming
marathon.
So what steps should you take if you already have ITBS, and how can you prevent
ITBS from occurring in the future?
When an injury like ITBS occurs, taking anti-inflammatory medications and
cutting back on training can ease the pain, but they are not the solution to the
problem. A runner who ingests anti-inflammatories, runs fewer miles than usual,
and enjoys a relief from ITBS symptoms after a few weeks has not solved his/her
difficulties. He/she will be at increased risk of more ITBS trouble in the
future.
That’s because the appearance of ITBS was not a random event, a lightning bolt
out of the blue which struck for no apparent reason. The development of ITB
means that the ITB has been too weak to stand up to the training which has been
conducted. The real solution, then, is to reduce training on a permanent basis,
usually not a very desirable strategy, or to strengthen the ITB. But how in the
world can you strengthen the ITB so as to block future injury to the tissue?
More...from the Educated Runner at:
http://www.educatedrunner.com/Blog/tabid/633/articleType/ArticleView/articleId/1\
44/Why-Hip-Kidnaps-Cant-Stop-ITBS.aspx


2. Lactate testing: is there any point?
Lactate analysis has been used by many athletes and physiologists over the last
decade as a tool for predicting endurance performance. Specifically, the higher
the percentage of VO2max, or the higher the pace at which the lactate threshold
occurs, the fitter the athlete. Many researchers have placed the lactate
threshold - the maximum concentration that an athlete can maintain during a
steady state effort - at around 4mmol/L. But others have found that lactate
concentrations can vary widely, with some athletes capable of maintaining
concentrations as high as 8mmol/L over sustained periods.
A new study has measured the lactate response to a cycling time trial in which
the participants were instructed to cycle as far as they could in a period of
one hour, with lactate samples collected every 10 minutes. The athletes averaged
40.8k during the trial at an average 83% of maximum heart rate. Lactate
concentrations ranged between
5 and 12mmol/L, with an overall average of 7.6mmol/L. Mean lactate
concentrations and pace remained relatively stable throughout, suggesting the
athletes were maintaining a constant maximum steady state effort.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0604.htm


3. 3 Myths—and 1 Truth—About Running and Your Health:
Every person who takes up running has, at one time or another, been confronted
by a helpful critic who is more than happy to reel off the reasons running will
ruin your life. It will cripple you in your later years; you might drop dead in
the middle of a marathon; and on and on. As an avid runner, I have a lot riding
on whether or not these ideas about the sport are true. Here is a look at four
questionable claims about running and health, including results from a new study
looking at running, longevity, and disability.
1. Running will give you a heart attack or other heart problems. It is true that
exercise temporarily raises the odds of a heart attack while you're mid-workout,
but doing it consistently reduces that risk over the long haul, leading to a net
benefit. Some researchers have questioned whether marathon running, especially
in people who haven't trained a lot, might cause heart damage, at least
temporarily. But there's no evidence that it causes long-term harm or actually
leads to heart attacks. Even athletes with enlarged hearts—if they're healthy
hearts—aren't, as once feared, at risk of early death. The bottom line: Simply
going for a run most days of the week is doing far more good than bad for your
heart.
2. Running will ruin your bones and joints. A study in the August issue of the
American Journal of Preventive Medicine found no evidence of accelerated rates
of osteoarthritis among long-distance runners when compared with healthy
nonrunners. "We used to say that osteoarthritis came from wear and tear. That's
now revised to say that is can result from tear but not wear," says James Fries,
emeritus professor of medicine at the Stanford University School of Medicine and
senior author of the study. Moreover, weight-bearing exercise like running helps
stave off osteoporosis by maintaining bone mineral density.
More...from US News at:
http://www.usnews.com/blogs/on-fitness/2008/8/12/3-myths--and-1-truth--about-run\
ning-and-your-health.html


4. U.S. Swimmers Trim Times At Beijing Olympics Using 'Top Secret' Technology:
Milliseconds can mean the difference between triumph and defeat in the world of
Olympic sports, leading more trainers and athletes to look toward technology as
a tool to get an edge on the competition.
A fluids mechanics professor at Rensselaer Polytechnic Institute in Troy, N.Y.,
is using experimental flow measurement techniques to help American swimmers
sharpen their strokes, shave seconds from their lap times, and race toward a
gold medal in Beijing this summer.
Professor Timothy Wei, head of Rensselaer’s Department of Mechanical,
Aerospace, and Nuclear Engineering and acting dean of the university’s School
of Engineering, helped develop top-secret, state-of-the-art equipment and
mathematical techniques that USA Swimming coaches have been using to help train
Olympians.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/08/080808104931.htm


5. Why Have a Coach?
Endurance runners sometimes ask why it is beneficial to go to the trouble and
expense of having a coach. They’re thinking that it might be just as good (or
maybe even better) to forgo the weekly or monthly tutoring of a real-live human
mentor and to follow a high-quality “canned program” instead. After all
(the thinking goes), if you’ve got a great schedule to follow, isn’t that
enough, especially if you are the kind of runner who doesn’t need or like
“hand-holding?”
What is forgotten during such cognitions is that working with a good coach is
like having a 10-year-old checking out your training, a check-out which can lead
to some notable PRs.
In one of his memorable films, the great runner Groucho Marx, portraying a
soldier-like commander of some sort who was examining a chart of military
movements, uttered the famous line, “A child of three could understand this
map.” After a moment of reflection, he followed up with, “So bring me a
child of three, as soon as possible.”
Groucho was admitting his cartographic shortcomings, but he was also
acknowledging the fact that a set of innocent, naïve eyes, unaccustomed to
looking at things in the usual way, can often understand complicated situations
and produce important insights.
More...from Educated Runner at:
http://www.educatedrunner.com/Blog/tabid/633/articleType/ArticleView/articleId/1\
11/Why-Have-a-Coach.aspx


6. Exercise Pill Is No Replacement For Exercise:
Recently, researchers at the Salk Institute for Biological Studies, a research
organization focused on biology and its relation to health, published a study in
the journal Cell on the results of a substance that increased exercise endurance
without daily exertion when tested in mice. Media reports have described this
substance as an "exercise pill," potentially eliminating the need for exercise.
Frank Booth, a University of Missouri expert on the science of inactivity, says
the "exercise pill" study did not test all of the commonly known benefits of
exercise and taking the pill cannot be considered a replacement for exercise.
In the Cell paper "Exercise Mimetics" the researchers demonstrated that
AMPK-PPARδ pathways, which is a cellular messenger system, can be targeted by
orally active drugs to enhance training adaptation or even to increase endurance
without exercise. However, Booth cautions that some of the commonly known
benefits of exercise were not tested in the Cell paper including:
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/117361.php


7. 5 Changes You Can Make Today Which Will Have An Immediate Effect Upon Your
Training:
Simon Ward gives us some tips that will help you with your training and
recovery. Simple, but a good reminder that the simple things are key to staying
healthy.
1. Get More Sleep
Most people don’t get enough sleep anyway. As an athlete you need sleep to
promote a full recovery process. As you increase your training load (volume &/or
intensity) you need to balance this with extra recovery time.
2. Hydrate
The expiration of waste products from breathing includes water vapour (notice
that cloud you breathe out on a cold day!!) Add in sweating from heavy training
and it’s easy to dehydrate.
Full recovery from training cannot take place unless you are well hydrated. This
means you should be taking in fluid during training sessions and in between.
3. Stretch
After training – you should always stretch the working muscles to realign them
and help to promote recovery.
Between sessions – 2-3 times per week you should stretch for 15-30 minutes.
Emphasise muscles such as hip flexors, hamstrings, glutes, calves, adductors
(inner thigh). Hold stretches for at least 30s. As tightness here can not only
restrict efficient movement it can also lead to lower back pain!!
You should also consider investing in a foam roller.
More...from TriFuel at:
http://www.trifuel.com/training/triathlon-training/5-changes-you-can-make-today-\
which-will-have-an-immediate-effect-upon-yo


8. Is Stretching All It’s Cracked Up to Be?
INVESTIGATORS have begun two large studies of stretching, asking about its
effectiveness in much the way scientists might ask about a new drug or medical
device. They’re actively recruiting thousands of volunteers to participate, in
the United States and elsewhere, and randomly assigning participants to use the
method, or not. That is the only way, researchers say, to detect the subtle
effects that most treatments and exercise interventions might be expected to
evoke.
The studies are being done independently, one by researchers based in Norway and
Australia and the other by a group in the United States.
The studies are not identical, reflecting perhaps the different views of
stretching worldwide. People in Norway and Australia stretch for different
reasons than people in the United States and do slightly different stretches.
Yet exercisers and coaches everywhere, the researchers report, tend to have
passionate convictions about the merits of stretching, or lack thereof.
Researchers say those strong feelings pro and con show in themselves that it
will take a large study to see what, if anything, stretching really
accomplishes. If stretching were remarkably effective, athletes would notice its
effects right away and everyone would agree on when to stretch and what
stretching does.
More...from the NY Times at:
http://www.nytimes.com/2008/08/07/health/nutrition/07Best.html?_r=1&ref=fitnessa\
ndnutrition&oref=slogin


9. What's That Race Worth:
Comparing performances at different distances.
Anyone who runs a lot of races usually encounters many distances, and it’s
normal to wonder how your times at the different distances relate to one
another. Was my recent half marathon better than that fast 10K I ran last year?
Given my recent races, what sort of 5K time can I shoot for next month? The
table included with this article should make it easy for you to answer these
kinds of questions.
When I began racing in 1994, it was natural for me, a retired scientist, to want
to equate my times for the different distances I ran. Many people had come up
with many ways of making these comparisons, but these had problems: the results
obtained from the various methods disagreed greatly; they didn’t include many
common racing distances; and graphing their results (plotted versus distance)
would often yield jagged curves instead of smooth ones. Two of the better
existing approaches are those of James B. Gardner and J. Gerry Purdy
(Computerized Running Training Programs, TAFNEWS Press, 1992) and Jack Daniels
and Jimmy Gilbert (Oxygen Power). However, I envisioned a better table, one that
would:
-cover all common racing distances from 1500m through the marathon;
-cover a wide range of athletic ability and be applicable to runners of all
ages;
-contain data that would create smooth curves when plotted versus distance;
-include time increments small enough to allow runners to approximated their
time at any distance.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=8584


10. Leisure-Time Activities Protect Seniors From Irregular Heart Rhythms:
Light-to-moderate physical activity such as leisure-time activities and walking
are linked with a significantly lower risk of developing atrial fibrillation
(AF), researchers reported in a study in Circulation: Journal of the American
Heart Association.
AF is an irregular and rapid heartbeat that can lead to palpitations, chronic
fatigue, heart failure and stroke. It is the most common chronic heart rhythm
disturbance in adults and is especially common after age 65.
Past studies of middle-aged and younger people have shown an increased risk for
AF with vigorous exertion and endurance training. In this study of 5,446 adults
(average age 73 years at baseline), researchers found high-intensity exercise
was not associated with a higher or lower AF risk.
“In contrast, light-to-moderate leisure-time activities including gardening,
outside chores, golfing, even dancing; walking distance and pace of walking; and
moderate-intensity exercise were all associated with significantly lower
risk,” said Dariush Mozaffarian, M.D., Dr.P.H., study lead author and a
cardiologist at Brigham and Women’s Hospital, Harvard Medical School and
Harvard School of Public Health. “The findings suggest that long-term benefits
of habitual light-to-moderate physical activity in older adults outweigh any
potential higher risks of AF associated with the acute activity or exercise.”
More...from EmaxHealth at:
http://www.emaxhealth.com/80/23757.html


11. How To Train Like An Olympian:
Ever watch an Olympic athlete row, run or ride across the finish line of an
event and think to yourself, "I could do that"? If so, you've likely never met
an Olympian, let alone spent a week in his or her sneakers.
It's not just that most Olympians are born with a certain set of physiological
gifts, although that's a big part of it. It's also their commitment to their
sports and, perhaps most important, the way they train.
In Depth: How To Train Like An Olympian
"People don't know the process which [athletes] undertake in their individual
sports to reach the Olympic level," says Jim Ochowicz, who competed in the 1972
Olympic Games and coached the 2000 and 2004 USA Olympic men's professional road
racing team. "You get there by sticking it out. There [are] a lot of people that
try and give up."
In fact, while there are exceptions, coaches and trainers say it's common for
athletes to invest four to eight years training in a sport before making an
Olympic team. When it comes to running, it may take that long just to develop
the aerobic base necessary to compete as a world-class athlete, says Terrence
Mahon, the head coach for Team Running USA, which is sending members Deena
Kastor and Ryan Hall to Beijing this summer. That entails maximizing lung
capacity, heart strength and lactate tolerance (your ability to continue
performing as your muscles are flooded with lactic acid and you hit the wall).
More...from Forbes at:
http://www.forbes.com/lifestyle/2008/07/08/training-perfect-athlete-olympics08-f\
orbeslife-cx_avd_0708health.html


12. Want to live a long life? Run
People who want to live a long and healthy life might want to take up running.
A study published on Monday shows middle-aged members of a runner's club were
half as likely to die over a 20-year period as people who did not run.
Running reduced the risk not only of heart disease, but of cancer and
neurological diseases such as Alzheimer's, researchers at Stanford University in
California found.
"At 19 years, 15 percent of runners had died compared with 34 percent of
controls," Dr. Eliza Chakravarty and colleagues wrote in the Archives of
Internal Medicine.
Any type of vigorous exercise will likely do the trick, said Stanford's Dr.
James Fries, who worked on the study.
"Both common sense and background science support the idea that there is nothing
magical about running per se," Fries said in a telephone interview. "It is the
regular physical vigorous activity that is important."
The team surveyed 284 members of a nationwide running club and 156 similar,
healthy people as controls. They all came from the university's faculty and
staff and had similar social and economic backgrounds, and all were 50 or older.
Starting in 1984, each volunteer filled out an annual survey on exercise
frequency, weight and disability for eight activities -- rising, dressing and
grooming, hygiene, eating, walking, reach, hand grip and routine physical
activities.
Most of the volunteers did some exercise, but runners exercised as much as 200
minutes a week, compared to 20 minutes for the non-runners.
More...from Yahoo at:
http://news.yahoo.com/s/nm/20080811/hl_nm/age_running_dc;_ylt=AuVakkG2IfhcDJDVCg\
vHoBQDW7oF


13. This Week in Running:
10 Years Ago- Haile Gebreselasie (ETH) won the 3000m at the Herculis Zepter
(MON) meeting, clocking
a 7:25.54 to lead three others under 7:30. Luke Kipkosgei (KEN)
was 2nd in 7:27.59,
Assefa Mezgebu (ETH) was 3rd in 7:28.45, and Brahim Lahlafi (MAR)
was 4th in 7:29.23.
20 Years Ago- Sydney Maree (USA) easily won the Adriaan Paulen Memorial (NED)
5000m with a 13:15.85
over Marnix Goegebeur (BEL) at 13:23.87 and John Treacy (IRL) at
13:32.34. Marti tenKate
(NED) came in 4th in 13:33.62. Lynn Jennings (USA) won the
women's 5000m with a 15:11.83,
leading a 1-5 USA sweep. Cathie Twomey was next in 15:17.02 with
Lynn Nelson (15:24.12),
Sabrina Dornhoefer (15:30.95), and Martha Cooksey (15:52.63)
completing the sweep.
30 Years Ago- Gidamis Shahanga (TAN) won the Commonwealth Games (CAN) marathon
with a 2:15:39.8.
The silver medal went to Jerome Drayton (previously known as
Peter Buniak) in 2:16:13.5
and the bronze medal went to Paul Bannon (CAN) in 2:16:51.6.
40 Years Ago- Ron Clarke (AUS) won a two mile in Västeras SWE with a 8:29.6,
easily outdistancing
Finns Jouko Kuha (8:38.8) and Mikko Ala-Lappilampi (8:39.2).
50 Years Ago- Basil Heatley (ENG) won the Edinburgh Highland Games (SCO) 2 mile
in 8:52.8, defeating
John Merriman (WAL) at 8:54.6 and Arere Arnentia (KEN) at 8:59.6.
60 Years Ago- Emil Zatopek (CZE) won a 3000m in Ostende GER with a time of
8:35.2.
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.


14. Will Women Ever Outrun Men?
For decades, running enthusiasts have speculated that women were better suited
for distance running than men because of their higher body-fat ratios — hence
a greater emergency fuel store. A look at marathon times between men and women
appears to bolster the theory. As more and more women have taken up distance
running, the gap between the world's best men's marathon time and the world's
best women's time has steadily narrowed. Tim Noakes, professor of exercise and
sports science at the University of Cape Town, explains surprising recent
findings about a popular athletic debate.
Q: Will women ever run a marathon faster than men?
A: Unfortunately the answer is, unless they become men, no, they won't.
There was some speculation many years ago, in the 1970s, that because women had
greater fat stores, they would outlast men in long-distance events. We have a
famous race in South Africa, the 90-km (56-mi) Comrades marathon. Some years ago
we wrote a paper in which we made the case that if a man and a woman could run a
[standard 42-km (26-mi)] marathon in the same time, the woman would likely win
the longer Comrades race by about an hour. She'd be about an hour faster.
Then we realized what the problem was. When you look at most recreational
runners, men and women are not the same size. If you compare a man and a woman
both running three-hour marathons, for example, you generally find that the man
is about 10 kg (22 lbs) heavier, or maybe even more. But when we measured the
world's best athletes, we found that the men and the women were roughly the same
weight. So, the female world-record holder in the marathon is about 54 kg (119
lbs) and the male world-record holder is about 56 kg (124 lbs). If you don't
match for weight, then women get a huge advantage over longer distances, simply
because they have less mass to move around. But once you match for weight, the
men run about 10% faster. We've really shown now that at any distance between
100 m up to 1,000 km (620 mi), women are consistently somewhere between 9% and
11% slower than men. We expect that until women can run 100 m as fast as men,
women won't beat men even at 1,000 km.
More...from Time Magazine at:
http://www.time.com/time/health/article/0,8599,1831398,00.html


15. Fit and fat: Study shows it's possible:
It may be possible to be both fat and healthy, researchers reported on Monday,
for at least half of overweight adults, and close to a third of obese men and
women, have normal blood pressure, cholesterol and other measures of heart
health.
And being lean does not necessarily protect people, either. Close to a quarter
of normal-weight U.S. adults in one study had risk factors for heart disease or
diabetes.
"We really don't know as much about obesity as we think we do," Judith
Wylie-Rosett of the Albert Einstein College of Medicine in New York, who oversaw
the study, said in a telephone interview.
"A considerable proportion of overweight and obese U.S. adults are metabolically
healthy, whereas a considerable proportion of normal-weight adults express a
clustering of cardiometabolic abnormalities," Wylie-Rosett and Rachel Wildman
and colleagues wrote in their report, published in the journal Archives of
Internal Medicine.
Wylie-Rosett's team looked at data on 5,440 men and women who were examined and
filled out questionnaires for the National Health and Nutritional Examination
Surveys between 1999 and 2004. Most did not exercise very much.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSN1137223820080811


16. Economize For Faster Splits:
Maximize training by eliminating interference.
One gift of multisport is the mechanical balance offered by diverse training
components in different mediums. The strength and positive adaptations of one
discipline can carry over to the other discipline(s), and gains in each can
translate to gains in the whole: you become faster and improve race times.
The tricky part is to balance training and lifestyle considerations. Achievement
on all fronts becomes an energy game. To get a progressive and sustainable
training program that fits into a busy schedule requires planning like an
economist—allocate scarce resources to satisfy unlimited wants. In sport that
translates to using finite resources for optimal results, so we eliminate waste.
Potential = performance – interference (waste)
Economy eliminates the interference
Sports economy is essentially speed at a given energy expenditure. With an
economy-driven training plan, research shows it’s possible to improve athletic
performance from 5% to 20%, based on current level of experience and fitness.
The general multisport plan is outlined below: customize your plan around your
strengths in each discipline, economizing further by using more resources to
train for your third-strongest leg.
More...from TriFuel at:
http://www.trifuel.com/training/triathlon-training/economize-for-faster-splits


17. The Rise and Rise of China's Athletes:
Chinese Sport : The future's not orange - it's Chinese
We revisit this article from our archive to see if our predictions about Chinese
athletes in sport will prove true at the 2008 Beijing Olympics...
All experts agree that we’re about to witness a seismic change in the
political and economic landscape of our globe. Like a slumbering giant roused
from sleep, China is finally awakening. One recent report (1) says China will be
the world’s number one exporter within five years while another (2) predicts
this once rural economy will overtake the America in consumption of luxury goods
by 2015. There’s little doubt that by 2025, there’ll only be one superpower
in the world, and it’s not going to be the USA! But these changes will reach
much further than economics. Our political and cultural perspectives are going
to have to change, and when it comes to sport, the combination of demographics,
desire and application will almost certainly mean that China will come to
dominate many of the sporting events the West once considered its own, writes
Andrew Hamilton.
o understand the inevitability of the rise and rise of Chinese sport, you first
have to understand a bit about China itself. China is a vast country, covering
9.6 million square kilometres – the third largest country in the world after
Russia and Canada. However, unlike these two countries, much of the Chinese
landmass consists of fertile soil and grasslands, which are able to support
farming and a relatively dense population. This helps to explain the most
striking statistic of all: China is the world’s most populous nation with 1.3
billion citizens. But this figure only hints at the sporting potential about to
emerge from China. All of the huge economic growth and rise in sporting prowess
we’ve witnessed so far comes from a small proportion of this total population
– the 250 million or so relatively prosperous Chinese citizens who live in
industrialised cities and towns in the east of the country.
However, the economic modernisation, restructuring and reforms currently being
carried out by the government will see the trend towards industrialisation and
urbanisation continue and accelerate. China’s goal is to ensure that by 2050
the vast majority of its population can enjoy the same higher standards of
living.This means that over the coming years we’re going to witness an extra
one billion Chinese citizens becoming actively involved in the ‘modern’
China – the China that’s already beginning to dominate the global sporting
arena. For every one young talented Chinese athlete currently going through
Chinese sports academies and specialist training centres, there could be as many
as five in the coming decades!
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/chinese-sport.htm


18. Running Times Newsletter:
* Training Tip - The Marathon Long Run
It is no secret that training to complete a marathon requires long runs. What
has been a secret, however, is that training to race a marathon requires several
specialized long runs. In his Performance Page article in the October issue of
RT (available on newsstands August 26th), Greg McMillan provides a guide to
planning your marathon training long runs to your greatest benefit.
Long and Steady: The tried and true long run for the last 50 years has been
Arthur Lydiard's long, stead run. He found that by running for 2-3.5 hours at an
easy, steady pace, the body and mind developed the endurance to withstand the
rest of the training plan. These runs, to a length of 20-26 miles, fit best in
the early stages of a training plan.
Long Run with Surges: A unique aspect to legendary coach Bill Squires' marathon
long runs is that they include surges. On nearly every other long run throughout
your plan, he suggests you throw in surges every 10 minutes. The surges may last
from 30 seconds to 12 minutes and the pace varies based on the length of the
surge.
Fast-Finish Long Run: In this type of long run the goal is to finish the last
few miles fast. "Fast" means averaging marathon goal pace for the last 4-8
miles, but also running the last 10 minutes as fast as possible. This "emptying
the tank" run is quickly becoming a staple in the marathon plans of elite and
competitive distance runners worldwide. It's an idea that was brought to the
fore by Gabriele Rosa, an Italian coach of many of the worlds best marathoners.
Long Run at Marathon Race Pace: Specificity. While the long run is the most
specific part of marathon training due to it's duration, it's also important to
practice your goal marathon race pace within the long run. Pete Pfitzinger
recommends doing a couple long runs in your training cycle in which you run a
total of 20 miles with 12 to 15 miles in the middle of the run at your race
pace.
Pace-Change Long Run: Learning to surge in the middle of a race is a key lesson
-- for both championship style racing as well as those of us who might find
ourselves off pace in the latter stages of a marathon. Teach yourself this trick
by alternating a faster-than-marathon-pace mile with a slower-than-marathon-pace
mile. An example of this would be to run 20 total miles with 8 miles in the
middle of the run alternating between 6:45 and 7:45 per mile (with a
hypothetical goal marathon pace of 7:00 min/mile).
* Q&A: Medical Corner - Treating Achilles Tendonitis
Q: Treating Achilles Tendonitis: I have been running for 2 years 5 miles every
other day, enjoy it a lot. I have worked through a lot of pain including a scope
on one knee. I have soreness starting about 3 inches above where my achilles
attaches to the heal, only sore on the back of my ankle. It swells up a little
and is really sore, should I go to a doctor, any advice.
--Troy from Illinois
A: Your description is consistent with Achilles tendonitis. To treat the
problem, add heel lifts to your shoes; this will take some of the stress off of
the tendon, allowing it to heal. Apply ice to the tendon for 15 minutes 3-4
times per day.
Work on stretching the tendon. Start by sitting with your legs straight in front
of your body. Loop a bath towels, stretch cord or similar item under the ball of
one foot and pull, stretching the tendon. When this type of stretching does not
produce pain, start stretching by hanging your heels off the edge of a step,
slowly lowering your heels. Hold the stretch for 15-20 seconds and repeat 4-5
times. Also perform this stretch with your knees slightly bent. When stretching
does not cause pain, begin strengthening. Strength exercises include calf raises
with your heels hanging off of the edge of a step, lowering your heels as far as
they will go and then rising on your toes. Perform 30 reps slowly standing on
both feet, gradually increasing the speed of repetitions over a couple of weeks.
Then start performing the exercises on one leg, starting slowly and gradually
increasing speed; perform the single leg exercises on each leg.
Depending on the severity of your symptoms, you may be able to run without pain
wearing the heel lifts. If pain is still present, back off on the running and
cross train. As symptoms improve, gradually rebuild your running base.
--Dr. Cathy Fieseler
Do you have a question for our coaches? Ask it at:
http://runningtimes.com/Article.aspx?ArticleID=11937


19. Low-gravity Training Machine Reduces Joint, Muscle Impacts, Says Study:
A new CU-Boulder study of a space-age, low-gravity training machine led by
Associate Professor Rodger Kram, shows the machine significantly reduced impacts
on muscles and joints of study subjects.
A University of Colorado at Boulder study of a space-age, low-gravity training
machine used by several 2008 Olympic runners showed it reduced impacts on
muscles and joints by nearly half when subjects ran at the equivalent of 50
percent of their body weight.
The new study has implications for both competitive runners rehabilitating from
injuries and for ordinary people returning from knee and hip surgeries,
according to Associate Professor Rodger Kram of CU-Boulder's integrative
physiology department.
Known as the "G-Trainer," the machine consists of a treadmill surrounded by an
inflatable plastic chamber that encases the lower body of the runner, said Kram.
Air pumped into the chamber increases the pressure and effectively reduces the
weight of runners, who are sealed in the machine at the waist in a donut-shaped
device with a special zipper and "literally lifted up by their padded neoprene
shorts," he said.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/07/080730140934.htm


20. Digest Briefs:
* Mental Health: Exercise Is Found Not to Affect Depression
Many people are sure that exercise improves their mood, and studies have
suggested that exercise is almost as effective as antidepressants in relieving
symptoms of depression. But a new study has found that even though people who
exercise are less likely to be depressed or anxious, it is probably not because
they exercise.
Dutch researchers studied 5,952 twins from the Netherlands Twins Registry, as
well as 1,357 additional siblings and 1,249 parents, all 18 to 50 years old.
They recorded survey data about the frequency and duration of exercise and used
well-validated scales to uncover symptoms of depression and anxiety. The study
was published Monday in The Archives of General Psychiatry.
Studying twins allowed the researchers to distinguish between genetic and
environmental effects, and they found that the association of exercise with
reduced anxious and depressive symptoms could be explained genetically: people
disinclined to exercise also tend to be depressed. One does not cause the other.
This does not mean that exercise is useless in alleviating depressive symptoms.
“Exercise may still be beneficial for patients being treated for an anxiety or
depressive disorder,” said Marleen H. M. de Moor, the lead author of the study
and a doctoral student in psychology at VU University Amsterdam. “But we
couldn’t find evidence for a causal effect in the population at large.”
* Post Race Blues
While it may seem premature to discuss post race blues, now is as good a time
as any to do just that. Post race blues refers to the emotional and mental and
sometimes physical state(s) athletes find themselves in after having completed
their "A" race of the year. Regardless of whether they nailed the race or not,
the post race blues are a reality for many athletes.
Typically, the post race blues are characterized by a sense of loss. A loss of
direction...of focus...of goals. There's an empty feeling in the athlete's life.
They've done their training, they've finished their race...now what?
The best thing an athlete can do to prevent the post race blues is to have a
plan before their "A" race of the year has come and gone. A plan which will help
them in utilizing their time post race. A plan of something constructive to do.
And "it" doesn't necessarily have to be a physical activity.
Some athletes who have worked with The Endurance Lab at Toronto SEMI in the past
have focused on the following so as to combat their post race blues:
~ travel
~ catching up with around-the-house chores
~ re-focusing at work, taking on new project(s)
~ relationship development (ie, getting married!)
~ focusing on their partner's or children's chosen goals/pursuits
~another endurance-related goal, but a lesser goal. ie, a fall half marathon
after having completed a summer Ironman.
~resuming balanced healthy training, but now focusing deliberately on improving
one aspect of their sport (ie, improving swim technique, re-visiting and
committing to a strength routine, etc)
Whatever you do post race, try to have had given it some thought before the big
day comes and goes. Because that big day comes and goes so very fast. It's
already mid August! Wasn't it just the beginning of June last week?!
Peak well. And avoid those post race blues.
From: The Endurance Lab at Toronto SEMI
www.EnduranceLab.ca
mailto:info@...


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

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

August 16, 2008, 2008:
Boston Scientific Heart of Summer 10K - Minneapolis, MN

Where's Waldo 100K - Oakridge, OR
USA 100K Trail Championship

August 16-17, 2008:
Canadian Championships, Olympic Distance Triathlon - Kelowna, BC
Sprint Distance Triathlon

August 17, 2008:
Big Wild Life Runs - Anchorage, AK

EAS America's Finest City Half Marathon - San Diego, CA

Leading Ladies Marathon - Spearfish, SD

Timberman Triathlon - NH

Track Shack's Celebration of Running 5K - Orlando, FL

June 20, 2008
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
http://www.emiliesrun.com

For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events at:
http://www.runnersweb.com/

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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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
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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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Have a good week of training and/or racing.

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
mailto:kparker@...
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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

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