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
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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:
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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
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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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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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Watch live and webcast of Track and Field and Road races on Universal Sports
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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/

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

* Peak Running Performance Peak Running Is The Nation's Most Advanced Running
Newsletter. Rated as the #1 Running Publication by
Road Runner Sports (Worlds Largest Running Store) , Peak Running caters to the
serious / dedicated runner. Delivering world class
running advice are some of running's most recognizable athletes including Dr.
Joe Vigil (US Olympic Coach), Scott Tinley (2 Time
Ironman Champ) Steve Scott (3 Time Olympian) and many more. This bi-monthly
newsletter has been around for over 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:
I need help! For the last year, I have contacted several organizations that may
fund all or part of our high school track. Most of
them require written grants to be submitted. I have forwarded that information
on to the school, but it is very time consuming. We
live in a small town called Momence, IL. The school district had the track
re-surfaced about seven years ago, but found after a
couple years, the surface started cracking and was not done properly. They
cannot afford to re-surface it again after having to
spend tax dollars on an addition to the high school. Our track was used for
both the junior high and high school students. My
daughter has been in track for three years and has gone to state twice in three
events. I am getting desperate to find an
organization(s) that will help us to fund the re-surfacing of the track. Can
anyone help?
Dawn (mailto:dawnybear003@...)


THIS WEEK'S DIGEST ARTICLE INDEX:

1. VO2max - The monthly newsletter of RunCoachJason.com
2. The Complete Electrolyte Story
3. Kenyans, Ethiopians carry oxygen in their body tissues for longer periods
4. Get Smart: Safe Running for Women
5. This Week in Running (Last Week)
6. Science At The Olympics: Can Neuroscience Provide a Mental Edge?
7. Southampton Wind Tunnel Blows Gold In Beijing
8. Is there too much athletic activity among some children?
9. A Mortal Among the Ethiopians
Running with the Ethiopian mystique.
10. Baby on Board
Get the low-down on running safely during pregnancy.
11. Lactate Threshold
12. 10 Commandments of Training
13. The Physiology of the World Record Holder for the Women's Marathon
14. A Quirky Athletic Tape Gets Its Olympic Moment
15. Post-Workout Nutrition
16. Exercise Can Help Memory
17. Fueling the Runner: Breakfast, Lunch and Practice
18. This Week in Running
19. When Training Backfires: Hard Work That's Too Hard
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Will Usain Bolt run sub 9:50 for the 100m?"

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:
"Whose Olympic performance(s) was/were the most impressive?
1. Usain Bolt, men's sprints 14%
2. Kenenisa Bekele, 5/10K 9%
3. Tirunesh Dibaba, 5/10K 36%
4. Sammy Wanjiru, men's marathon 32%
5. Other 9%


FIVE STAR SITE OF THE MONTH: Universal Sports
Universal Sports, formerly World Championship Sports Network (WCSN), a joint
venture between NBC Sports and InterMedia Partners,
serves as the preeminent multiplatform destination for Olympic and lifestyle
sports programming. The Universal Sports Television
Network and UniversalSports.com deliver 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.
Offering more than 1,000 live events and 7,000 hours of annual original event
programming including an excess of 5,000 hours of
archival programming, Universal Sports delivers the content sports fans want
whenever, wherever they are on multiple platforms.
Whether in front of the television, online, on a mobile device or listening to
satellite radio, Universal Sports provides fans
comprehensive coverage of more than 40 sports disciplines. Currently Universal
Sports holds exclusive long-term programming
agreements across a number of key International Federations and National
Governing Bodies including the International Rowing
Federation (FISA), International Swimming Federation (FINA), International
Association of Athletics Federations (IAAF),
International Ski Federation (FIS), the International Cycling Union (UCI) and
the International Gymnastics Federation (FIG).
Major championship and Olympic qualifying events found on Universal Sports range
from Track & Field, Skiing, Swimming, Gymnastics
and Cycling, to Volleyball, Marathons, Karate, Speed Skating and Taekwondo.
Universal Sports 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. Universal Sports is
committed to expanding the audience by delivering
programming that exemplifies the best of the human spirit. Universal Sports
enables fans to interact with world-class champions by
getting to know the up and coming athletes through blogs, interviews and their
own broadcast commentary.
Universal Sports will represent a new standard for coverage of Olympic sports in
the U.S. and expanding the availability and growing
popularity of these great sports and athletes. In addition to serving Olympic
fans everywhere, Universal Sports provides a
year-round destination for the elite and everyday athletes.
Visit the site at:
http://www.universalsports.com//SportSelect.dbml?DB_OEM_ID=23000&KEY=&SPID=13055\
&SPSID=105551


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


BOOK/VIDEO/MOVIE OF THE MONTH: SPIRIT OF THE MARATHON
Spirit of the Marathon is the first ever non-fiction feature film to capture the
drama and essence of the famed 26.2 mile running
event. Filmed on four continents, the movie brings together a diverse cast of
amateur athletes and marathon luminaries.
As six unique stories unfold, each runner prepares for and ultimately faces the
challenge of the Chicago Marathon. More than a
sports movie, Spirit of the Marathon is an inspirational journey of perseverance
and personal triumph; a spectacle that will be
embraced by runners and non-runners alike.
More...from (and watch the trailer) at:
http://www.marathonmovie.com/home.html
Find a theatre and purchase tickets at:
http://www.marathonmovie.com/newscreen.html

For more publications on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and
http://www.runnersweb.com/running/amazon.html


THIS WEEK'S FEATURES:

1. VO2max - The monthly newsletter of RunCoachJason.com:
* Training Adaptations
How much you adapt to a training stimulus ultimately depends on how responsive
your cells are to signals. Muscle cells are able to
detect all kinds of signals: mechanical, metabolic, neural, and hormonal, which
are amplified and transmitted via signaling cascades
and lead to the events involved in gene expression. This signaling is fast,
occurring within minutes of completing a workout.
Signaling results in the activation of transcription factors, which are proteins
that bind to a specific part of DNA and control the
transfer of genetic information from DNA to RNA.
Many of the physiological and biochemical adaptations to training begin with
your DNA, with the copying of one of its double helical
strands (a process called replication). The replicated DNA strand, under the
action of transcription factors, is then transcribed
into messenger RNA (a process called transcription), and the messenger RNA is
then translated into a protein (a process called
translation). Finally, the protein is transported from the nucleus of the cell
where transcription and translation occur to the
place where it will function.
While a single workout alone, especially if it is new to you, introduces a
specific signal and activation of transcription factors,
repeated workouts will lead to a concerted accumulation of messenger RNAs that
can be translated into a host of structural and
functional proteins. In the case of endurance training, the accumulation of
proteins is manifested, for example, as an increase in
the number of mitochondria in your muscles, which is where aerobic metabolism
occurs.
When you begin a training program, you will experience many signaling responses
and subsequent adaptations. However, continual
training at the same level decreases the exercise-specific signaling responses
involved in the adaptations to training. In other
words, if your training stays the same, you can expect your performances to stay
the same. For example, if you run 15 miles when
you're used to running only 12, you will send a strong signal to make specific
adaptations (increase in mitochondria, muscle
glycogen content, etc.).
If you continue to run 15 miles every Sunday for a period of time, you'll
continue to send signals to make adaptations until those
adaptations are fully realized. After you have run 15 miles so many times that
you have become habituated to it, a 15-mile run will
no longer be enough of a stimulus to initiate any further adaptations.
Therefore, if you want to force more adaptations, you must
run longer than 15 miles. To become a faster runner, you have to gradually and
systematically increase the amount of stress so that
you increase the
signaling response.
* Mileage vs. Time
As runners, we tend to think a lot about mileage. Indeed, it's the number of
miles we run each week that often defines our status
as runners. The more miles we run, the more we're validated. Even other
runners will ask you how much mileage you run and make
judgments about you based on the answer you give. However, the amount of time
spent running is more important than the number of
miles since a faster runner will cover the same amount of distance in less time
than a slower runner. For example, a runner who
averages 10-minute mile pace for 28 miles per week is running the same amount of
time as a runner who averages 7-minute mile pace
for 40 miles per week (280 minutes per week), and therefore is experiencing the
same amount of stress. And that's what matters--the
stress. The same is true when you?re doing long runs in preparation for a
marathon--don't worry about running 20 miles or 21 miles
or 22 miles. Focus on lengthening the time. Your body has no comprehension of
what a mile is; it only knows how hard it's working
and how long it's working. Effort over time.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


2. The Complete Electrolyte Story:
by Shawn Dolan PhD, RD, CSSD
Introduction: Electrolytes, the mineral salts that conduct the electrical energy
of the body, perform a cellular balancing act by
allowing nutrients into the cell, while helping to remove waste products.
Certain elements, such as sodium, chloride, magnesium,
calcium and potassium, play a primary role in cellular respiration - that of
muscle contraction and nerve impulse transmission. It
is in the cell membrane where these electrolytes conduct electrical currents
similar to nerve impulses. Hydration is the medium
which aids electrolyte transport and is crucial for both the health and
performance of the cell. An athlete's hydration state is
mostly dependent upon water intake or loss thru sweat, but it is also heavily
influenced by electrolyte status.
Sweat: Endurance performance is compromised more by warmer temperatures than by
cooler temperatures. Here's why: to control an
excessive rise in body temperature, the blood flow to the skin increases in
order to dissipate heat to the environment...
More...from First Endurance at:
http://blog.firstendurance.com/2008/08/the-complete-electrolyte-story/


3. Kenyans, Ethiopians carry oxygen in their body tissues for longer periods:
It's the world's most exclusive club - those who have ever run the 100m dash in
less than 10 seconds. And there's no white man in
it. All 64 members of this club, led by Usain Bolt, who set a world record at
Beijing, are black.
In 200m, only 37 runners have ever finished below 20 seconds, and 35 of them are
black. In the middle distance races of 400, 800 and
1,500 metres, you may find a few whites. But in the long distance endurance
races like 5,000 and 10,000 metres, again there are no
whites among those holding the top 50 timings.
In events that involve sheer strength, like shot put, discus, javelin and hammer
throw, the situation is exactly the opposite. There
is not a single black in the top 50 records in hammer throw and javelin, while
there is only one black each in shot put and discus.
Among women, the situation is similar though not marked by such extreme
polarization. Women runners from the erstwhile socialist
bloc, and now from China, figure in the top 50, but there is a predominance of
black athletes.
In the last three decades, athletics, like all sports, has become more and more
globalised. Athletes from many small countries are
participating in international competitions, and technologies are more freely
accessible, although at steep costs. In this levelling
of the playing field, the rise of black power has stunned the world once used to
seeing only whites on the podium.
What is behind this polarization? Is it in the genes or is it the desire to win?
More...from Times of India at:
http://olympics.timesofindia.indiatimes.com/The_secret_behind_their_success/arti\
cleshow/3391095.cms


4. Get Smart: Safe Running for Women:
By Lora Shinn
Runners have many hazards to avoid, like wayward drivers, loose dogs and
ankle-breaking cracks. But women face a few more hazards
than the average runner - like creepy guys in long coats and slowly-cruising
cars.
Sheri Allain, a young mom from Toronto, knows all about those creepy guys, or at
least one of them. As she ran solo at dusk in
midtown Toronto, she saw a man standing in a trench coat - his personal parts
waving in the wind. "It wasn't particularly scarring
or scary, just gross," she recalls. "Luckily it was dusk, so I didn't have to
see his glory in full light."
Today, Allain runs alone only in the early morning. "My theory is that crazies
come out at night," she says. Although runners
frequently wave at one another when passing, she feels she's become wary of
strangers' gestures. "Every young man is an unknown
threat," she says. "It's sad but true."
Flashers don't just limit themselves to twilight or urban landscapes, however,
as Lori Baird can attest to. An avid runner from
Montreal who leads female running groups, Baird was flashed, twice, on quiet
Sunday mornings in a Montreal suburb.
While the experiences didn't stop Baird from hitting the dirt in Mount Royal
Park or on Montreal's back-country roads, it did make
her more aware and take precautions for future runs. "I think running by oneself
is just like any other safety issue as a woman - be
smart, be aware, and have an exit plan or strategy."
More...fromiRun at:
http://www.irunnation.com/october-2008/get-smart.php


5. This Week in Running (Last Week):
10 Years Ago- Stefano Baldini (ITA) won the European Championships (HUN)
Marathon in 2:12:01 as
the Italian men swept the medals. Danilo Goffi took the silver
with his 2:12:11
while Vincenzo Modica took the bronze with a 2:12:53. Manuela
Machado (POR) won
the next day's women's gold with a 2:27:10. Madina Biktagirova
(RUS) took the silver
medal with a 2:28:01 and Maura Viceconte (ITA) collected the
bronze medal with her
2:28:31.
20 Years Ago- The 55th running of the Durban Athletic Club (RSA) Marathon was
won by Willie Motolo
with a time of 2:14:36. He was followed by Raymond Bantom (RSA)
in 2:15:03 and Aaron
Mkoka (RSA) in 2:17:49. Forty-year-old Sonja Laxton (RSA) won
the women's race by
18 minutes (exactly) over Tilda Tearle (RSA) with her 2:36:59.
Just three weeks ago,
Laxton clocked a 44:35 for 10K at the age of 60.
30 Years Ago- Cavin Woodward (ENG) took the 11th running of he Two Bridges
(SCO) 36M with a 3:24:45.
Robert Heron (SCO) was 2nd in 3:26:22 while Peter Orton (ENG) was
3rd in 3:28:09. This
race continued until 2005 when it seems to have died, after 38
runnings.
40 Years Ago- Ron Clarke (AUS) won a two mile track race in London ENG with a
8:19.6. Michael Tagg
(ENG) was 2nd (time unknown to ADR) and Gerard Vervoort (FRA) was
3rd in 8:40.4.
50 Years Ago- Zdislaw Krzyszkowiak (POL) took the gold medal in the European
Championships (SWE) 5000m
with a time of 13:53.4. Kazimierz Zimny (POL) took the silver
medal with his 13:55.2
while Gordon Pirie (ENG) took 3rd in 14:01.6. The next day's
marathon was won by Sergey
Popov (RUS) in world record 2:15:17.6, taking more than two
minutes off Paavo Kotila's (FIN)
2:18:04.8 record set two years previously. Ivan Filan (RUS) took
the silver medal in
2:20:50.6 while Frederick Norris (ENG) took the bronze in
2:21:15.0.
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.


6. Science At The Olympics: Can Neuroscience Provide a Mental Edge?
For Olympic athletes, physical strength, speed, and stamina are a given. But
when elite competitors go head to head, it can be the
mind as much as the muscles that determines who wins. A collaboration between
sports psychologists and cognitive neuroscientists is
trying to figure out what gives successful athletes their mental edge.
One focus is why some athletes rebound better than others after a poor
performance. Even at the Olympic level, it's not uncommon for
an athlete to blow a race early in a meet and then blow the rest of the meet,
says Hap Davis, the team psychologist for the Canadian
national swim team. To investigate why--and what might be done about it--Davis
teamed up with neuroscientists including Mario Liotti
at Simon Fraser University in Burnaby, Canada, and Helen Mayberg at Emory
University in Atlanta, Georgia.
The researchers used functional magnetic resonance imaging (fMRI) to monitor
brain activity in 11 swimmers who'd failed to make the
2004 Canadian Olympic team and three who made the team but performed poorly. The
researchers compared brain activity elicited by two
video clips: one of the swimmer's own failed race and a control clip featuring a
different swimmer. Watching their own poor
performance sparked activity in emotional centers in the brain similar to that
seen in some studies of depression, the researchers
reported in June in Brain Imaging and Behavior. Perhaps more tellingly, the
researchers found reduced activity in regions of the
cerebral cortex essential for planning movements. Davis speculates that the
negative emotions stirred up by reliving the defeat may
affect subsequent performances by inhibiting the motor cortex.
Davis and neuroscientist Dae-Shik Kim at Boston University (BU) School of
Medicine are now using diffusion tensor imaging to
visualize the connections between emotion and motor-planning brain regions. Kim
hypothesizes that these connections might differ in
athletes who are better able to shake off a bad performance. So far his team has
scanned about a dozen BU athletes. Meanwhile, Davis
and collaborators have been looking for interventions that would perk up the
motor cortex. Additional fMRI studies, as yet
unpublished, suggest that positive imagery--imagining swimming a better race,
for example--boosts motor cortex activity, even when
athletes see a videotaped failure. Jumping exercises have a similar effect,
Davis says.
More...from Sapere Audere at:
http://sapereaudere.blogspot.com/2008/08/science-at-olympicscan-neuroscience.htm\
l


7. Southampton Wind Tunnel Blows Gold In Beijing:
Engineers using the University of Southampton's R J Mitchell wind tunnel have
helped the British Cycling team win Gold in Beijing.
The world-renowned Wolfson Unit for Marine Technology and Industrial
Aerodynamics (WUMTIA) has carried out wind tunnel testing to
accelerate the development of track bikes and riders for the Beijing Olympics.
Using their expertise, they have focused on direct performance gains and
improving understanding of the complex aerodynamics
involved.
WUMTIA engineer Dr Martyn Prince, who worked with British cyclists in the
Southampton wind tunnel, said: "We congratulate the
British Cycling team on this amazing achievement. It is great to be able to
apply our engineering expertise in this way and a
privilege to work with these top athletes.
"We're delighted that we have been able to help them achieve Gold in Beijing,
making all of our hard work together worthwhile."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/08/080820081159.htm


8. Is there too much athletic activity among some children?
Although obesity, especially among sedentary children, is an increasing national
health issue, doctors are also seeing a worrisome
problem on the other end of the spectrum - too much athletic activity.
As young peoples' participation in competitive sports soars, doctors are
increasingly treating preventable athletic injuries that
could have a lifelong impact if not properly treated. Untreated injuries in
bones that have not yet fully formed could result in the
incorrect growth of shoulders, elbows and knees.
"Sports injuries are becoming the most common reason young people are going to
the emergency room," said Jordan D. Metzl, M.D.,
medical director of the Sports Medicine Institute for Young Athletes at New York
City's Hospital for Special Surgery (HSS). Dr.
Metzl, who has conducted studies on youth sports injuries, and other experts
spoke recently at HSS's "2nd Annual Sports Medicine for
Coaches Fall Sports Safety Seminar."
Coaches and parents should be aware of warning signs and find a balance for
young athletes. "Sports will always be injury-laden, but
statistically it is safer to play sports than to travel to a game by car," said
Dr. Metzl, himself an accomplished marathon runner
and Ironman triathlete.
Coaches and parents should be alert to pain clues in young people that signal
the need for a doctor visit where enhanced imaging
technology may be used in the diagnosis. Other interventions include changing
the young person's competitive routine, adding
strength training, improving nutrition and, as a last resort, undergoing
surgical repair. Some common problem situations in which
young athletes might play through the pain include:
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/29467.php


9. A Mortal Among the Ethiopians:
Running with the Ethiopian mystique.
Ethiopian runners have a certain mystique about them. After all, they currently
dominate our sport, with the likes of Kenenisa
Bekele running a 53-second final lap to win the gold medal in the 2004 Olympic
10,000m final and Haile Gebrselassie averaging 4:44
miles to break the marathon world record.
Two summers ago, as a member of the Westchester New York Track Club, I was
fortunate enough to train with two of them: Kassahun
Kabiso and Retta Feyissa, both of whom are 2:16 marathoners. I had ample
opportunity to observe their training and attitude as they
ran endless, unshaded mile repeats around tracks during the sweltering heat of a
late New York summer.
Training with them for just three months, I dropped my marathon PR by 5 minutes
to 2:32. I owe some of these hard-won minutes to the
lessons that they imparted as I propped myself up on my knees at the end of
workouts. These lessons were not so much technical as
they were mental: Do as I do, get in behind me, and watch.
During our first workout together, we ran mile repeats. It was just the three of
us. As soon as my watch started, I expected to
fight just to hold on -- running at that impossible, Bekele-finishing-kick pace.
It didn't happen.
Instead, we came through our first quarter in a maintainable 76 seconds and,
though I huffed and heaved, I half expected to finish
that first mile with them in a perfect, tight train. I was ecstatic: I was
keeping up with Ethiopians! But as I struggled to
breathe, Retta and Kassahun quietly chatted comfortably in their native Amharic
language.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=13870


10. Baby on Board:
Get the low-down on running safely during pregnancy.
By Sonia Mendes
When she was pregnant with her first child, Marian Coke continued doing training
runs right up until the day she gave birth, much to
the shock of a few of the people who saw her running with a rounded belly on the
paths of Ottawa.
"I did get some strong reactions because I was very visibly pregnant - I was
still running at 40 weeks," says Coke, 41. "During one
run, a lady called out 'What are you doing? That's child abuse.'"
It's nothing new that some people think it's dangerous for women to run while
pregnant. After all, it wasn't so long ago that the
prevailing wisdom was that even women who weren't pregnant could damage their
reproductive organs by running anything further than
800m. That's why Kathrine Switzer was almost tackled by an organizer when she
became the first woman to run the Boston Marathon in
1967 - five years before women were officially allowed to compete in it. And why
there was no Olympic marathon for women until 1984.
In those shockingly-recent dark ages, adding a bun to that supposedly-fragile
oven would have been deemed, pardon the expression,
inconceivable.
More...from iRun at:
http://www.irunnation.com/october-2008/baby-on-board.php


11. Lactate Threshold:
Regardless of the initial energy source-fat, protein, or carbohydrate-your body
converts food to adenosine triphosphate (ATP). ATP
is the body's energy nugget. It is what your muscles use to fuel their work.
When you pedal your bike, the appropriate muscles start
to fire and contract. As your exercise intensity increases, more muscle fibers
must contract, and as a result you use more ATP.
Because your muscles will continue to work only as long as they have an adequate
supply of energy, your body uses two primary
systems to ensure a constant flow of ATP. During exercise at lower intensity,
your body primarily uses oxygen to make ATP. This is
called aerobic metabolism. As intensity increases, your body starts to increase
ATP production through another system that doesn't
require oxygen: anaerobic metabolism. This is where lactic acid comes into play.
Lactic acid is a marker of exercise intensity and
anaerobic metabolism. As your exercise intensity increases, lactic acid
concentration in your blood increases. Your body continually
makes and removes lactic acid at all intensity levels, including getting up from
your chair. However, at higher levels of intensity,
lactic acid production rises.
The key to performance in sport and exercise is balancing the rate of lactic
acid production with the rate of lactic acid
absorption. During light and moderate exercise, the body can absorb lactic acid
more quickly than the muscle cells produce it, so
the concentration of lactic acid in the blood remains low. However, as exercise
intensity increases, the body eventually is unable
to remove lactic acid at the same rate it produces it. This point is known as
the lactate threshold (LT). Once you cross this
threshold, excessive lactic acid in the blood interferes with efficient muscle
contraction. As a result, high-intensity exercise
stops: Your power output drops, pain increases, and you must slow down. Many
books, articles, and coaches also use the term
anaerobic threshold. Although there are subtle differences, you can think of
these two terms as synonyms.
More...from Inside Tri at:
http://www.insidetri.com/article/71915/lactate-threshold


12. 10 Commandments of Training:
By Coach Matt Russ
Athletes will often recognize certain training "truths" but violate them
anyways. It is important to have a list of things you hold
universal and try to stick to them. Often the rules that you break may be your
own. Here are a list of some of my training
"commandments."
The greater the training load, the greater the recovery needed to benefit from
it- So simple yet athletes will often attempt to
train continuosly at a high volume, even after performance fades significantly.
You are weaker after a work out and only gain
performance after a period of recovery.
Add small amounts of training stress over time- Big jumps in millage, intensity,
or frequency are usually what pushes an athlete
over the edge and may lead to an overuse injury.
You can't train at a high rate of intensity year round- Sustained high
intensity training must be used prescriptively and you will
need regular physical and mental breaks from it. This applies to racing too
frequently as well. Your body is a machine that will
break down if pushed too hard.
Your training performance will dictate your race performance- Don't expect
miracles on race day. In order to race the speed you
desire you must train it first.
More...from the Sport Factory at:
http://thesportfactory.com/site/qt/10_Commandments_of_Training.shtml


13. The Physiology of the World Record Holder for the Women's Marathon:
INTRODUCTION: PHYSIOLOGICAL LIMITATIONS TO ENDURANCE RUNNING PERFORMANCE
"Endurance" might be usefully defined as the capacity to sustain a given speed
or work rate for the longest possible time. The
majority of the energy supply during exercise of greater than ~ 60-120 s
duration is derived through oxidative metabolism and
therefore performance in endurance sports is heavily dependent upon the aerobic
resynthesis of adenosine triphosphate (ATP; the
energy 'currency' of the cell). This requires an adequate delivery of O2 from
the atmosphere to cytochrome oxidase in the
mitochondrial electron transport chain and the availability of fuels in the form
of carbohydrates and lipids.
In distance running, the competitive events can be conveniently divided into the
short endurance events (800 m and 1,500 m), the
long endurance events (5,000 m, 10,000 m, and
the Marathon) and the ultra-long endurance events (ultra-marathons). The
limitations to performance in events spanning such a large
range of exercise durations (from 101 s to
several days) and exercise intensities (from ~ 50% to ~ 115% of maximal V’O2)
are likely to vary considerably [1-3]. For example, in
the middle-distance events, the power and capacity of the anaerobic energy
pathways and the athlete's ability to tolerate the
consequent metabolic acidosis will impact on performance. In the longer events,
the availability of
metabolic substrate (principally muscle glycogen and blood glucose) and the
ability to regulate core body temperature become
progressively more important determinants of
success [2-4]. Nevertheless, because all these events rely predominantly on
energy supply through oxidative metabolism, there are a
number of parameters of 'aerobic fitness'
(reviewed below) that are important across the entire spectrum of endurance
events [1].
Some of the physiological factors that are known to be related to endurance
running performance include: maximal O2 uptake (V’O2
max); running economy; and the fractional
utilisation of the V’O2 max (which is itself related to markers of blood lactate
accumulation during exercise, including the lactate
threshold and maximal lactate steady state; [2, 4]). The rate at whichV’O2 rises
following the onset of exercise (i.e. theV’O2
kinetics) is also important in minimising the magnitude of the 'O2 deficit' that
is incurred, although this will be much more
important in the middle-distance events [1]. The manner in which these factors
interact to determine the highest average speed that
can be sustained during a distance running event is summarised in Figure 1,
which is adapted from that presented by Coyle [2].
More...from the Canadian Athletics Coaching Center at:
http://tinyurl.com/6euayy


14. A Quirky Athletic Tape Gets Its Olympic Moment:
Watching Olympian Kerri Walsh compete in beach volleyball last week, many
viewers were wondering the same thing: what is that black
thing on her shoulder?
A tattoo? A bizarre fashion statement? No. Ms. Walsh was sporting a new type of
athletic tape called Kinesio, touted by physical
therapists as a better way to relieve pain and promote healing of injured
muscles.
The appearance of Kinesio on the well-toned Ms. Walsh - she even wore it while
meeting President Bush - has spurred international
interest in the little-known brand. In black, pink, blue and beige, the tape has
been spotted on a number of other Olympians,
including the shoulder of U.S. water polo player Lauren Wenger and the elbows of
Canadian Greco Roman wrestler Ari Taub. Members of
Spain's basketball team and Jamaica's track team are wearing it.
Ms. Walsh and the other athletes don't have endorsement deals with Kinesio USA;
the company simply donated 50,000 rolls of the tape
to 58 countries for use at the Olympic Games. But whether its appearance on the
international athletic scene is a sign of its
therapeutic benefit or just smart marketing remains to be seen.
Traditionally, white athletic tapes are wrapped around gauze to form a stiff
bandage that immobilizes a joint or muscle. By
comparison, the 100-percent cotton Kinesio tape is said to be modeled on the
thickness and elasticity of real skin. The flexible
tape is applied to the skin in specific patterns, depending on the injury, a
technique designed to create support and guide injured
muscles and joints without limiting the athlete's range of motion.
More...from the NY Times at:
http://well.blogs.nytimes.com/2008/08/19/a-quirky-athletic-tape-gets-its-olympic\
-moment/


15. Post-Workout Nutrition:
by Bob Seebohar, MS, RD, CSSD, CSCS
Post-workout or recovery nutrition? The terms have been somewhat interchangeable
among athletes and there is a distinct difference
which is important to know.
Recovery nutrition, often thought of as the "window of opportunity" in the first
30-60 minutes following a workout includes
everything but this time period. "Recovery nutrition begins before a training
session starts". Think about that and it will make
complete sense. The goal is to be well-hydrated and nourished before a training
session in order to maximize the training session
quality. It will be extremely difficult to maintain a certain power output, pace
or heart rate if the body is not properly fueled
beforehand. Thus, recovery nutrition is actually comprised of your daily
nutrition along with the before and during training session
nutrition. Remember again, "recovery nutrition begins before a training session
starts".
Enter the term post-workout nutrition, which is a much more accurate description
of recovering nutritionally following a tough
training session. There are a number of nutrition tips that will maximize your
ability to completely replenish the carbohydrates
that you use during your workout which I will list shortly. First, it is
important to understand that, coupled with proper recovery
nutrition as I described above, a well-executed post-workout nutrition plan can
fully replenish glycogen stores in 12-16 hours.
While this may seem long, not going into a workout with a full "gas tank" (fluid
and carbohydrate) and not implementing the
following post-workout nutrition guidelines will push your recovery time to up
to 24 hours! I haven't met an athlete yet who would
choose the latter option.
More...from First Endurance at:
http://blog.firstendurance.com/2008/08/post-workout-nutrition/


16. Exercise Can Help Memory:
A new Australian research effort has demonstrated that regular physical activity
can lead to a lasting improvement in memory
function.
In the new study, West Australian health experts discovered that just 20 minutes
of activity each day can prevent memory
deterioration among older people. The WA Centre for Health and Ageing (WACHA)
trial results are published in the Journal of the
American Medical Association.
WACHA director Professor Leon Flicker said people over the age of 50 could
pro-actively prevent memory deterioration by joining in
simple and easy exercises each day.
"What our trial tells us is that older people who take up some form of aerobic
exercise for as little as 20 minutes a day will be
more likely to remember things like shopping lists, family birthdays and
friend's names," he said.
"People don't have to run a marathon to get the benefits - it's as simple as
doing some forms of simple activity like walking or
dancing, every day for around 20 minutes.
"The results of this trial are very encouraging and a great step forward in
helping older people improve their memory and
potentially delay the progression of dementia which can eventually lead to
Alzheimer's disease."
More...from PsychCentral at:
http://psychcentral.com/news/2008/09/03/exercise-can-help-memory/2872.html


17. Fueling the Runner: Breakfast, Lunch and Practice:
Arranging your eating to wind up with energy left when you need it most.
Wow has the summer flown by! It is already the time of year where school
preparations begin. Getting to know your new teammates is
always a wonderful way to enter a new school year. A sigh of relief can be
heard since the grueling two-a-days of summer cross
country practice have passed, and a feeling of anticipation mounts for the fall
season ahead. Dinner table conversation may be
changing from questions of being able to cover the distance to a potential top
seven berth.
Learning the ropes of a new school routine can be tricky. You have to get down
the bus or car-pool schedule, a new lunch hour, and
of course get used to the rigorous practice routine following a full day of
class. You may even be experiencing the different
stresses involved in the pursuit of a running career as a collegiate athlete.
With so many things to prepare for, it is easy for
nutrition to take a back seat. How can the very thing that will fuel you
through your crazy schedule be forgotten?
A major contributor to the highs and lows a high school runner experiences at
practice is related to how he eats during the first
half of the day. If the diet is lacking in either calories or nutrition it
would make sense why a blank look is all a coach may get
when trying to gain attention in the middle of a workout. The most common
downfalls that affect high school athletes are: 1) Rushing
out the door and missing a good breakfast, 2) Dislike of the school lunch thus
eating very little or skipping the meal all
together, and 3) High consumption of sugar beverages.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=14187


18. This Week in Running:
10 Years Ago- Ambesse Tolossa (ETH) won the Hokkaido (JPN) Marathon in 2:10:13,
setting an event
record in the 12th running of this race. Japanese runners took
2-3 with Masaki Higa
at 2:14:08 and Nobuyuki Kajiyama in 2:14:27. Eri Yamaguchi led a
Japanese sweep in
the women's race, also setting an event record at 2:27:36. Tomoe
Abe and Ai Sugihara
completed the sweep with 2:31:12 and 2:33:08 respectively.
Tolossa's record still
stands while Yamaguchi's record lasted for four years until Chika
Horie (JPN) ran 2:26:11
in 2002.
20 Years Ago- Abraha Arega (ETH) won the Maggie Valley Moonlight Run (NC/USA)
8K in 23:00, well
ahead of Keith Brantly (USA) in 23:24 and John Tuttle (USA) in
23:50. Margaret Groos
(USA) won the women's race in 26:48 followed by Teresa Ornduff
(USA) in 27:09 and
Jennifer Martin (USA) in 27:32. This race then had a period of
five years with
substantial prize money and quality fields but these declined as
prize money was markedly
decreased and recently, the 30th running, scheduled for 2008 was
cancelled.
30 Years Ago- The European Championships (CZE) 5000m was won by Venanzio Ortis
(ITA) in 13:28.57 in
a very close contest. Markus Ryffel (SUI) and Aleksandr Fedotkin
(BLR) received the
silver and bronze medals respectively with identical times of
13:28.6 while John
Treacy (IRL) just lost out on the medals with his 13:28.8 in 4th.
40 Years Ago- Keisuke Sawaki pulled off the 5000m/10000m double at the Japanese
championships,
clocking a 14:09.6 in the 5000m and coming back the next day to
win the 10,000m
in 28:58.0.
50 Years Ago- John J Kelley (the younger) led a USA 1-2 sweep of the North
American Championships
(Saint Hyacinthe PQ/CAN) Marathon with his 2:31:57.3, winning by
more than 25 minutes
over Ted Corbitt who clocked in at 2:57:10.4.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a
focus on races, 3000m and longer, including road, track, and cross-country
events.
The ARRS has a website at http://www.arrs.net.


19. When Training Backfires: Hard Work That's Too Hard:
UNTIL last spring, running was going great for 15-year-old Erik Kraus. He had
been training hard without a break for 18 months and
was becoming faster and faster.
Then, when spring track started, something went awry. Every time he raced 1,500
meters, his time was 15 seconds slower than in the
previous race.
Erik's father, Dr. William Kraus, a runner himself and a cardiologist at Duke
University who studies exercise, was concerned. Erik
was tired all the time; his legs felt heavy; he was frustrated, irritable. Could
it be the condition that athletes dread:
overtraining?
Overtraining is the downside of training, the trap that can derail an athlete's
success. It's a real physical condition caused by
pushing too hard for too long. It can happen with too much exercise, too much
intense exercise, or both. Its hallmarks are poor
performances, exhaustion and apathy.
"You just feel bad," said Dr. William O. Roberts, an internist at the University
of Minnesota who specializes in treating athletes
and is a former president of the American College of Sports Medicine. "The spark
is gone."
It can come on so insidiously that before athletes know it, they find themselves
trapped in a downward spiral. The harder they
train, the worse they do.
But there's another trap - the overdiagnoses of overtraining, said Dr. Steven
Keteyian, the director of preventive cardiology at
Henry Ford Hospital in Detroit.
More...from the NY Times at:
http://www.nytimes.com/2008/09/04/health/nutrition/04BEST.html?_r=1&ref=fitnessa\
ndnutrition&oref=slogin


20. Digest Briefs:
* Ask the Coaches: Strides Per Minute
Q: Finding My Ideal Stride Rate: I am 39 and have been running since the fall of
2004. My PRs are 18:22 for the 5k and 3:14 for the
marathon. I am currently running mostly 50ks and 50 milers. Most of the training
I do is on rolling hills, about half on roads and
half on trails, averaging about 60 miles/week. I am 6'7" and feel that my stride
is too short. I usually average around 170
strides/minute on my easy runs. Is there anything I can do to increase the
length of my stride?
--Dave from Knoxville, TN
A: Dave,
Wow, that is an impressive range. You must be doing a whole lot of things
right.
Some years back a really excellent international distance coach (Jack Tupper
Daniels) observed several Olympic distance races and
counted the pace cadences of various runners. What he found was that almost all
international caliber distance runners tended to
run at a rate of about 180 steps per minute, regardless of height.
If anything, I would imagine that you want to avoid over-striding in
ultra-marathons, where economy is vital. Best of luck to you.
[Ed. Note: You can read about the effect of your stride rate, and drills to help
maximize your stride rate in this Lab Report
article
(http://runningtimes.com/Article.aspx?ArticleID=8732) from our September 2006
issue.]
--Coach Ayer
* Stressed? Physical Activity Can Help
One of the huge benefits of regular physical activity is the way it helps us
handle stress and other emotional aspects of our lives.
We all have things that get us worried or stressed -whether it's family, work,
school, our health, or anything else. Whatever it may
be, regular exercise can help.
Here's what Dr. Stephen Aldana, professor of lifestyle medicine at BYU, had to
say in his book The Culprit and the Cure:
"A review of 34 studies showed that sedentary individuals who started engaging
in physical activity had a more subdued response to
stressful situations; stressful events didn't upset them as much" (pg 148).
He continued: "Regular physical activity can impact the mental and emotional
aspects of life and improve your quality of life.
Exercise is like a combination of psychotherapy, physical therapy, and stress
management -all concentrated in one 30-minute session"
(pg. 148).
I love the mental benefits that regular exercise gives me. On days that I don't
want to workout, but I force myself to, I feel so
good after. Not just because my body feels better, but because mentally I feel
like I accomplished something. I feel like I have
more energy and that my mind is sharper.
If you're stressed, anxious, or worried about something, try getting more
physical activity. Create a habit of getting physical
activity on most days of the week. It may help you cope with the situations you
face everyday and help you feel a whole lot better.
Guess what? You don't have to wait until tomorrow to start either. You can start
today! Get up and get moving.
* Quick Tip
By Robert Kunz MS
Gluten Free Bars
Eating a Gluten FREE diet has become a hot topic lately even for those athletes
who are not gluten intolerant or been clinically
diagnosed with celiac disease. Gluten, a protein found in rye, wheat and barley,
is a common ingredient in many of the foods we eat.
Many athletes have found that gluten causes their digestive system to slow down
and get backed up and hence refrain from gluten for
any pre-exercise meals. Unlike most Energy Bars, EFS bars are 100% Gluten Free,
making them ideal as a pre or during exercise snack.



THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage
(www.runnersweb.com)*

September 5, 2008:
Memorial Van Damme - Bruxelles, BEL

September 6, 2008:
Alta Peruvian Lodge Downhill Dash 8K - Alta, UT

Mackinac Island 8 Mile - Mackinac Island, MI

Thousand Islands Parkway Half-Marathon & 5K - Brockville, ON

September 6-7, 2008:
Köln Triathlon / Cologne226 - Germany

September 7, 2008:
Monaco Ironman 70.3 - Monaco


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/

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Have a good week of training and/or racing.

Ken

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
mailto:kparker@...
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.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
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Carmichael Training Systems at:
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Check out TotalWellness's mp3 Personal Training Program - only 5% the Cost of
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Mental Strength Training Center:
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National Bike Registry
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Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
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Endurance Films
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Instant Stretching Routines
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ShoeWallet.com has set out on a mission to enable people to easily carry ID and
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SportsShoes in the UK
http://www.sportsshoes.com/index.php?id=149

Visit on AssociatesShop.com Online Bookstore for running and triathlon books:
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TrainingPeaks.com by Wes Hobson.
Find the training program that fits you at:
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TriSwim Coach - The Complete Guide to Triathlon Swimming
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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:
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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:
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.htm

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