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

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

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Almost 300 women completed the race with
38 women running under 20:00
For more on the race visit the website at:
http://www.emiliesrun.com.
Join Emilie's Run Community and contribute at:
http://groups-beta.google.com/group/emiliesrun?hl=en

3. Road Runner Sports, the world's largest running store at:
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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
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
audio CD Get started today! Visit
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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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If anyone is looking for a web mail provider, you might wish to consider
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NEW THIS WEEK:
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events at:
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Events must be approved before going live.

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Watch live and webcast of Track and Field and Road races on Universal Sports
Sign up at:
http://www.universalsports.com//SportSelect.dbml?DB_OEM_ID=23000&KEY=&SPID=13055\
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I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook
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must first create a free Facebook account at www.facebook.com. Once you have
your own space, search "Runner's Web" under "Groups".
At the Runner's Web site, click "Join this group". Once I have approved your
request to join, you'll be able to visit the site, post
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If you feel you have something to say (related to triathlon or running) that is
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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
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 TWO personal postings this week.
ONE:
Dear Clubs,
The third Annual Saint John's Santa Monica 5000 presented by Lexus is just
around the corner, taking place on Sunday, October 19,
2008. We're gearing up for another amazing event with over 3000 runners from the
Southland on this epic course on the streets on
Santa Monica. As some of you know, the course has amazing ocean views before a
dramatic
finish before the Santa Monica Pier. The Santa Monica Pier is also the location
for the Post Event Festival taking place all
morning.
Once again, we will host the Los Angeles Sports & Fitness Invitational on the 5k
course, featuring a guaranteed $7000 prize purse
split between the men & women.
Top to Top in Santa Monica will be hosting weekly training runs starting
Wednesday, September 17th until Wednesday, October 15th.
The runs will provide varied distance training with a Top to Top professional,
food, beverage and raffles after the races. There
will also be a chance to register for the Santa Monica 5000 during these times.
We're honored to invite you and your Elite Athletes to participate in either the
5k or 10k race at the Saint John's Santa Monica
5000. Please send your current race bio and the attached entry form to
malto:luis@....
Club runners will receive a $5 discount coupon when signing up for our race. The
code for Active.com is "eliterunners" and will be
available until one week before race day.
Feel free to contact me with any specific questions.
Thank you,
Luis Canales
Elite Athlete Coordinator
Saint John¹s Santa Monica 5000
www.santamonica5000.com
mailto:Luis@...

TWO:
The only cure for shin splints
Shin splints, they all get it, at some stage. Painful, irritating and worst for
me, keeping athletes from training. The cures and
remedies for shins splints I have heard boggles the mind, from strapping, icing
to applying aloe juice, non of these have worked. I
have found a method of allowing athletes to train and compete with shins, namely
Kinesio
taping. Yet the CURE for shins have eluded me for years. Read the story »
www.atletiek.co.za/blog
mailto:seefleroux@...


THIS WEEK'S DIGEST ARTICLE INDEX:


1. How should my workout change as I get older?
As top athletes - or even middling weekend warriors - age, they need to train
smarter to stay competitive.
2. Dr. Gabe Mirkin's Fitness and Health E-Zine
3. Key To Keeping Older People Fit For Longer
4. The Finishing Touches
Marathon Training Tips for the Last Four Weeks.
5. Eat your fluids to stay hydrated
6. Self-confidence in sport – make your ego work for you!
7. Exercise may cut risk of various cancers
8. A Virtuous Cycle: Safety In Numbers For Bicycle Riders
9. Sweating, Crying May Help Prevent Exercise-Induced Asthma In Athletes
10. Exercise trumps obesity gene, U.S. study finds
11. Child exercise estimates 'wrong'
12. Elliptical trainer, treadmill, or bike... which is the most effective?
13. This Week in Running
14. You have to supplement your body to improve your performance
15. Are You Running in Too Much Shoe?
Informed opinion on the benefits and risks of running in as little shoe as
possible.
16. Knee surgery no better than painkillers, exercise
17. Unhappy Feet
18. Apple details next-gen Nike+ system with GPS, wear sensors
19. Using Magnesium to improve your exercise performance
Magnesium – is it more important for athletes than we thought?
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"In the past 20 years the men's marathon best time has progressed from 2:06:05
to Haile Gebrselassie's 2007 mark of 2:04:26. What
do you think the men's best time will get under over the next 20 years?"

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:
"Will Usain Bolt run sub 9:50 for the 100m?"
Answers Percent
1. Yes 70%
2. No 30%
3. Don't care 0%


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. How should my workout change as I get older?
As top athletes - or even middling weekend warriors - age, they need to train
smarter to stay competitive.
One of the unofficial themes of last month's Olympics seemed to be that older
people can be just as strong and go just as fast as
their juniors. (Whether they're just as high is a separate question.)
Certainly, U.S. swimmer Dara Torres's triple-silver performance at 41 was
remarkable, not to mention the marathon gold medal for
38-year-old Romanian Constantina Tomescu-Dita and 61-year-old Ian Millar's
Canadian equestrian team silver.
But what lessons can the average 50-year-old exerciser draw from these one of a
kind - some might call them freak of nature -
models?
Probing that question by studying "masters" athletes - the definition varies
from sport to sport, but it often refers to ages 40 and
older - has become a hot research topic in recent years, in part because masters
competition is the fastest growing segment of sport
in North America.
"We're not trying to encourage everybody to become a masters athlete," says
Patricia Weir, a professor of kinesiology at the
University of Windsor in Ontario. "Most adults simply won't choose to undergo
that level of training."
Instead, Dr. Weir and collaborators such as Brad Young of the University of
Ottawa are trying to figure out what key factors allow
some athletes to train and compete at a high level for many decades, to see
whether there are insights that could help weekend
warriors stay active as they age.
The most successful masters athletes maintain a consistent training schedule,
high intrinsic motivation and generally manage to
avoid injuries. The last one may seem like a matter of luck, but it's not
necessarily that simple.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/story/RTGAM.20080905.wljockology05/BNStor\
y/specialScienceandHealth/home


2. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Nitric Oxide May Help Athletes
Should you believe claims that nitric oxide supplements will enlarge muscles and
increase endurance? Actually, there are no
products that contain nitric oxide because it is too unstable. However,
supplements containing arginine (an amino acid) in
combination with another blood vessel widener, alpha-ketoglutarate, can
stimulate the blood vessels to increase production of nitric
oxide. This dilates blood vessels that bring blood to muscles. Several studies
show that the nitric oxide releasers may help
athletes exercise longer, but the data are weak, sparse and not very impressive.
If you take these supplements and do not exercise
to your maximum, you are wasting your money. However, if you are already
exercising as hard and as fast as you can, taking these
supplements may let you do more work, which can make your muscles stronger
(Medicine & Science in Sports & Exercise, December
2000).
Promoters of these supplements recommend doses of 6,000-10,000 mg per day and
most athletes who use them take far more than that.
Half of the athletes who took double the
recommended dose suffered adverse side effects, usually nausea, stomach cramps
or diarrhea. High doses may drop blood pressure
which would harm performance. Blood pressure usually rises with exercise; a
person with resting blood pressure of 120/80 can expect
it to rise to 200/80 while jogging.
Prescription nitric oxide simulators such as Viagra can benefit men who have
difficulty achieving or maintaining erections.
Exercise, by itself, raises blood levels of nitric oxide (American Journal of
Hypertension, August 2007). So if you want your
arteries to make more nitric oxide, go out and exercise.
* Salt Helps Retain Fluid
Researchers at Loughborough University in Leicestershire, UK show that the salty
drinks help your body to retain fluid and therefore
increase the time that you can exercise, particularly in the heat (European
Journal of Applied Physiology, July 2008). They fed
drinks of four different salt concentrations to competitive cyclists. The higher
the concentration of salt, the less urine they
produced. This shows that salt helps their bodies to retain water so they will
have more fluid available to cool their bodies in the
heat. However, this study showed that it did not improve their performance.
In 1942, the United States Government asked James Gamble of Harvard Medical
school to set up guidelines for soldiers who must fight
in the heat. His classic, impeccable experiments are still the basis for
recommendations today for fluid and mineral replacements
for athletes. He showed that the only mineral that needs to be replaced during
exercise or other hard work in hot weather is sodium.
So when you exercise in the heat, make sure that you take in extra salt, either
in a sports drink or in salted foods such as peanuts
or pretzels. If you are concerned about the effect of this extra salt on your
blood pressure, buy a simple blood pressure cuff and
take your blood pressure weekly, just to make sure that you are not taking too
much salt or exercising too little.
* Dear Dr. Mirkin: If exercise helps to prevent cancer, what is the mechanism?
We do not really know how exercise helps to prevent cancer, but the most widely
accepted theory is that exercise helps to keep the
mitochondria in cells from producing as many free radicals. Free radicals,
produced when mitochondria convert food to energy, can
attach to the DNA and damage it to cause uncontrolled cell growth.
More than 50 studies associate regular exercise with lowered cancer risk One of
the latest, from Tokyo, followed almost 80,000 men
and women for ten years (American Journal of Epidemiology, August 2008). The
more these men and women exercised, the less likely
they were to develop cancer. The decreased risk was greater in women than men,
especially among the elderly. Exercise appeared to be
particularly associated with reduced risk for cancers of the colon, liver or
pancreas in men and for cancer of the stomach in women.
* Dear Dr. Mirkin: Can you give me some new studies to help me persuade my
spouse to exercise?
This week's literature shows that exercise prevents cancers and helps to improve
mental function with aging. Researchers from the
University of Melbourne in Australia show
that adults with memory impairment improve mental function after a six-month
exercise program (JAMA, September 3, 2008). Another
study, from Tokyo, shows that adults who exercise regularly and are active are
less likely to develop a range of cancers (American
Journal of Epidemiology, August 2008). The researchers followed 80,000
Japanese adults for up to ten years. Those who were more
active had reduced risk for developing any type of cancer, particularly cancers
of the colon, liver, pancreas or stomach.
This benefit was greatest in those who were not overweight, showing that
exercising enough to control your weight is better than
just exercising. Exercise lowers body fat and being
overweight is associated with increased cancer risk. Furthermore, exercise can
activate immune cells to hep prevent cancer. It
also lowers certain sex hormones and insulin-like growth factors that can feed
the growth and spread of tumors.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


3. Key To Keeping Older People Fit For Longer:
A carefully framed combination of moderate exercise and nutritional supplements
could help older people maintain an active lifestyle
for longer.
A Manchester Metropolitan University study has found that taking carbohydrate
and protein supplements just before and just after
low-resistance exercise could boost muscle performance and slow muscle wastage
in people over retirement age.
Moreover, this combination appears to deliver greater fitness benefits than
undertaking heavy-resistance training with or without
changing one's nutritional habits.
This was the first-ever study of the combination of structured exercise and
nutritional supplements to focus wholly on older people.
Undertaken as part of the SPARC (Strategic Promotion of Ageing Research
Capacity) initiative, the findings will be discussed at this
year's BA Festival of Science in Liverpool on Thursday 11th September. SPARC is
supported by the Engineering and Physical Sciences
Research Council (EPSRC) and the Biotechnology and Biological Sciences Research
Council (BBSRC).
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/09/080911111522.htm


4. The Finishing Touches:
Marathon Training Tips for the Last Four Weeks.
If you are running a fall marathon, chances are that you are wondering whether
you have done everything you can to prepare
optimally. Following are a number of specific steps that you can take to
eliminate the element of surprise from your marathon and
ensure that your body can handle the demands of 26.2 miles.
1. Learn as much as you can about the course. Find out if there are any
significant uphills or downhills and where they occur in the
marathon. Ask whether the marathon tends to be windy, and which sections are
likely to have a headwind. Try to design your long runs
to prepare for the nuances of the course.
2. Prepare for the downhills. Veteran marathoners know that while uphills may be
difficult, it is the downhills that will kill you.
When running downhill, your muscles work eccentrically to resist the force of
gravity, which causes microscopic muscle damage, and
makes it more difficult to maintain your pace later in the race. The muscle
damage from downhill running also causes inflammation
and delayed-onset muscle soreness, which is why you need to walk downstairs
backward for several days afterward. By incorporating
downhills into your training and focusing on increasing your leg turnover and
not leaning back, you can improve your downhill
running technique, which will reduce the braking action and subsequent muscle
soreness.
3. Start to taper your training. It is almost always optimal to do your last
very long run three weeks before your marathon. For
experienced marathoners this would be 18 to 22 miles.
After your last long run, taper your training and focus mentally and physically
on the marathon. The following two guidelines will
help you design an effective taper: 1) Each hard day should be followed by two
easy days; and 2) Both the hard days and easy days
should decrease in volume as the race gets closer. A useful rule of thumb is to
run 70–80 percent of your peak mileage the third
week before your marathon, 50–60 percent the second week, and 30–40 percent for
the six days leading up to your marathon.
More...from Running Times Online at:
http://www.runningtimes.com/Article.aspx?ArticleID=4424


5. Eat your fluids to stay hydrated:
If your water bottle travels with you everywhere, sip on this thought: Drinking
water isn't the only way to stay hydrated.
Food can significantly affect your daily fluid needs. In fact, you can obtain
much of the liquid you need from the food and
beverages (other than water) you eat and drink every day.
What you really need
Water is an important nutrient that composes 50 to 60 percent of your body
weight, and it also helps transport other nutrients
within the body. Yet because the body doesn't store water, you have to replenish
the supply. How much do you need? For years, we've
been told to drink eight glasses of water a day for optimal health. But that
one-size-fits-all prescription has given way to a more
flexible approach. Health experts have found that fluid requirements vary from
person to person, and for many of us, the best way to
stay adequately hydrated is to use thirst as a guide. CookingLight.com: More
Hydration Misconceptions Debunked
Several factors influence your need for water, including climate, muscle mass,
physical activity, and diet. (People who have more
muscle need more water -- that's why men generally have higher fluid
requirements than women.)
Food, often overlooked as a water source, can be a rich supply of fluid. On
average, it provides 20 percent of the fluid we need --
and far more if you choose water-rich fare. That translates to about two cups
for the typical female and three cups for most men
each day; most people require a total of roughly 11 to 15 cups of water daily,
according to the Institute of Medicine.
CookingLight.com: Get 11 ½ cups of water in a day
More...from CNN at:
http://www.cnn.com/2008/HEALTH/diet.fitness/08/26/cl.get.fluids/index.html


6. Self-confidence in sport – make your ego work for you!
When athletes feel confident, they are more readily able to turn sporting
potential into superior performance. Conversely, when they
feel unsure of themselves, the slightest setback or smallest hurdle can have an
inordinate effect on their performance. Costas
Karageorghis explores the nature of self-confidence and presents a theory
underlying the causes of self-confidence in sport. He also
reviews recent research and provides some powerful techniques that you can apply
to enhance your own confidence or that of athletes
in your charge.
What is self-confidence?
For many athletes, an explanation of the concept of self-confidence is hardly
necessary as they know intuitively what it is. Indeed,
self-confidence is so palpable in some athletes you can almost reach out and
touch it. Their confidence is reflected in everything
they say and do, in what they wear and how they look.
Self-confidence is commonly defined as the sureness of feeling that you are
equal to the task at hand. This sureness is
characterised by absolute belief in ability. You may well know someone whose
self-belief has this unshakeable quality, whose ego
resists even the biggest setbacks. In such people, confidence is as resilient as
a squash ball: the harder the blow, the quicker
they bounce back. Nonetheless, although confidence is a desirable
characteristic, arrogance – or a sureness of feeling not well
founded in one’s ability – is undesirable. If self-confidence is perhaps the
‘guardian angel of sports performers’ then arrogance is
their nemesis.
More...from Peak Performance Online at:
http://www.pponline.co.uk/node/39657


7. Exercise may cut risk of various cancers:
Adults who are regularly active, whether through exercise or work, are less
likely to develop a range of cancers, a new study
suggests.
The study, which followed nearly 80,000 Japanese adults for up to a decade,
found that regularly active men and women had lower
risks of developing any type of cancer. When the researchers looked at specific
types of cancer, they found that exercise was linked
to lower risks of colon, liver, pancreatic and stomach cancers.
They also found that the protective effect was strongest among normal-weight men
and women -- supporting the theory that physical
activity helps lower cancer risk at least partly through better weight control.
Dr. Manami Inoue and colleagues at Japan's National Cancer Center, in Tokyo,
report the findings in the American Journal of
Epidemiology.
The researchers followed cancer incidence rates among 79,771 men and women who
were between the ages of 45 and 74 at the outset.
Between 1995 and 1999, study participants were surveyed about their physical
activity levels, diet and other lifestyle habits; the
researchers then followed them through 2004, documenting more than 4,300 new
cancer diagnoses.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSCOL56239520080905


8. A Virtuous Cycle: Safety In Numbers For Bicycle Riders:
It seems paradoxical but the more people ride bicycles on our city streets, the
less likely they are to be injured in traffic
accidents.
International research reveals that as cycling participation increases, a
cyclist is far less likely to collide with a motor vehicle
or suffer injury and death - and what's true for cyclists is true for
pedestrians. And it's not simply because there are fewer cars
on the roads, but because motorists seem to change their behaviour and drive
more safely when they see more cyclists and pedestrians
around.
Studies in many countries have shown consistently that the number of motorists
colliding with walkers or cyclists doesn't increase
equally with the number of people walking or bicycling. For example, a community
that doubles its cycling numbers can expect a
one-third drop in the per-cyclist frequency of a crash with a motor vehicle.
"It's a virtuous cycle," says Dr Julie Hatfield, an injury expert from UNSW who
address a cycling safety seminar in Sydney,
Australia, on September 5. "The likelihood that an individual cyclist will be
struck by a motorist falls with increasing rate of
bicycling in a community. And the safer cycling is perceived to be, the more
people are prepared to cycle."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/09/080903112034.htm


9. Sweating, Crying May Help Prevent Exercise-Induced Asthma In Athletes:
An athlete’s ability to sweat may do more than keep the body cool. It also may
prevent the development of exercise-induced asthma
(EIA), a common respiratory condition among trained athletes. New research shows
that athletes with EIA produce less sweat, tears,
and saliva than those who do not have breathing problems.
Warren Lockette, MD, lead study author and advisor to the University of
Michigan’s NCAA Division I women’s swimming team, has worked
with many Olympians and future professional athletes with EIA. “It is unclear
why so many elite athletes have exercise-induced
asthma,” he said. “It is possible that they manifest symptoms of
exercise-induced asthma simply because their levels of exertion and
breathing rate are so high compared with the average, competitive sportsman.”
As the head of clinical research at Naval Medical Center San Diego and a former
medical officer with the US Navy SEALS, Dr. Lockette
also knew that a diagnosis of asthma would preclude many young sailors from
becoming Navy divers or special warfare operators. He
teamed up with investigators at Naval Medical Center San Diego to try to
understand the mechanisms by which asthma attacks are
precipitated during exercise in otherwise healthy individuals.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/09/080908085456.htm


10. Exercise trumps obesity gene, U.S. study finds:
Vigorous physical activity can help even people genetically prone to obesity
keep the weight off, U.S. researchers said on Monday.
They said a study among a group of Amish people found those who had an
obesity-related gene called FTO but were very physically
active weighed about the same as others who did not carry the gene.
"When we looked at the Amish who were the most active, there is suddenly no
effect of that gene," said Dr. Soren Snitker of the
University of Maryland, whose study appears in the Archives of Internal
Medicine.
The findings, which suggest physical activity can overcome a genetic
predisposition for obesity, may help inform the debate over
whether changes in diet or physical activity will make the biggest difference in
fighting obesity.
Consumer groups have pushed for laws such as July's moratorium on new fast-food
restaurants in certain Los Angeles neighborhoods,
while the food industry often maintains that a lack of exercise is more to
blame.
Researchers focused their study on a group of 704 Old Order Amish men and women
in Lancaster County, Pennsylvania, a religious group
whose members often do not drive cars or have electricity in their homes.
Snitker said the group offered a unique mix of activity levels, with some
farmers in the community still using horse-drawn plows
while others holding more conventional jobs, including factory work.
He and colleague Evadnie Rampersaud of the University of Miami were looking to
see if physical activity in this group might offset
the effects of the fat mass and obesity associated with the FTO gene, found in
more than half of all people of European descent.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSN0846769020080908


11. Child exercise estimates 'wrong' :
Parents vastly overestimate the amount of time their children spend exercising,
research suggests.
On average they claimed their offspring took more than two hours exercise a day
- while the truth was less than 30 minutes for both
boys and girls.
The government recommends at least an hour a day - but specialists say it is
impossible for parents to work out how much their child
is doing.
The study was published in the journal Archives of Disease in Childhood.
One in three 11-year-olds in the UK is said to be overweight or obese, using the
body mass index method of measurement.
The 60-minute recommendation was introduced in an effort to stave off the
advance of obesity driven by unhealthy eating and
sedentary lifestyles.
However, the evidence to support it is less clear and the latest study, by
scientists at the Universities of Glasgow and Newcastle,
suggests that monitoring it is equally problematic.
They fitted 130 six and seven-year-olds with an "accelerometer", a portable
recording device worn on a waist belt, and left it there
for a week.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/7603610.stm


12. Elliptical trainer, treadmill, or bike... which is the most effective?
Your Live Trainers cofounder Dan Falkenberg shares with you his passion for
fitness. This blog includes anything from exercise tips
to new health findings.
A cardio question that has to be the number one question I get is which is the
best machine to exercise on? There really is no
definitive answer to this question because in any good program, you should vary
the exercises you do for your workout. Can you
remember why? It's because the body has a good memory, and it adapts to
exercises that you do over and over again. I already told
that story of the lady I talked to at the gym who had been running on the
treadmill for ages but wasn't even tired after an hour and
a half of running and still was overweight. In a case like this, the treadmill
was obviously not the most effective cardio machine
for her at that stage in her program. It may have been when she first started
her program, but it sure wasn't the right one a year
or so later.
So before I get into this topic, realize that variety is the most effective
approach to take when choosing which piece of cardio
equipment to use. Don't get caught up in the results you’re getting while using
a certain piece of cardio equipment. I guarantee
that if you continue to exercise on the same machine, the results will slowly
start to dwindle down to nothing.
In the simplest explanation of which is best out of the elliptical, treadmill,
and stationary bike, in my opinion it goes the bike,
the elliptical, and then the treadmill as the most effective for weight loss and
improved cardiovascular strength. Now, before you
go and jump on a treadmill, hear me out on this. There’s no real solid answer
to which machine is best for you because the way the
effectiveness of each machine is measured is about as exact as trying to fit
everybody into the same shoe and size. Just as
everybody has a different foot, everybody also has a different conditioning
level. For me, running on a treadmill is no big deal,
but hopping into a pool and swimming laps, right now, would cause me to really
have to push myself. Lance Armstrong was a master at
road racing on a bike, but after his first marathon, he said it was the hardest
thing he had ever done.1 For most marathoners,
getting on a bike and competing in the Tour de France would be the hardest thing
they’ve ever done. Modes of exercise affect people
differently, so it must be taken into consideration when deciding which exercise
method is best for you.
More...from Reuters at:
http://tinyurl.com/655mbg


13. This Week in Running:
10 Years Ago- Haile Gebreselasie (ETH) won a close contest at the IAAF Grand
Prix Final (Moscow RUS)
3000m, 7:50.00 to Luke Kipkosgei's (KEN) 7:50.87. Three more
followed in the next
1.1 seconds. Getenesh Wami (ETH) only had Zhara Ouaziz (MAR) to
deal with in her race,
winning by 0.34 seconds, 8:40.11 to 8:40.45. Mariya Pantyukohova
(RUS) was 3rd in 8:47.77.
20 Years Ago- Vesa Kahkola (FIN) won the Brussels (BEL) Marathon in 2:16:53
with Belgians Jean-Pierre
Paumen (2:18:41), William VanHuylenbroek (2:18:54), and Rudi
Dirickx (2:19:25) following.
Francine Peeters won the women's race in 2:44:12, leading a 1-2-3
Belgian sweep.
Françoise Maton was 2nd in 2:44:26 and Myriam Dumont was 3rd in
2:48:15.
30 Years Ago- Henry Rono (KEN) won the Rieti (ITA) 5000m in 13:15.5, with Ilie
Floroiu (ROM) next
in 13:16.7 and Martti Vainio (FIN) 3rd in 13:34.7.
40 Years Ago- Ismail Akcay (TUR) won the Balkan Games (Athens GRE) Marathon in
2:21:55, well ahead
compatriot Hussein Aktas at 2:25:26.2. The bronze medal went to
Ivailo Charankov (BUL)
who clocked in at 2:33:20.4.
50 Years Ago- Miroslav Jurek (CZE) won the 5000m at the Czechoslovakia vs
Hungary dual meet in
Budapest HUN. His 14:14.6 was comfortably ahead of Sandor Iharos
(HUN) at 14:18.2
and Miklos Szabo (HUN) at 14:20.4.
60 Years Ago- Emil Zatopek (CZE) defeated Alain Mimoun (FRA) in the 5000m
14:28.4 to 15:09.2 at the
Czechoslovakia vs France dual meet, held in Colombes FRA.
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. You have to supplement your body to improve your performance:
Nutritional supplements, the multi billion dollar industry that have made
athletes perform better on the correct side of WADA
anti-doping regulations.
I will not bore you with the scientific findings and biological analysis of
products, instead I intend to show you what works for my
athletes and how we use the supplements. In my opinion the scientific bit is
important, but it is just that: science, not sports
performance. The supplements my athletes use is derived at through anecdotal
evidence, trial and error and testing over the last
couple of years.
So what do they use and why? Maybe we should start with who are they and what do
they need. They are all 400m and 400m hurdles
athletes, boys and girls, most at the junior elite level. That in essence brings
me to the first consideration when deciding on a
supplementation protocol: work it out for what it is needed.
What does a 400m athlete need from supplementation? Firstly, it needs to improve
the athletes’ capacity to train. It needs help the
athlete to repair muscle damage because of exercise, allowing them to train hard
for two days in a row. Secondly, the supplement
needs to fight the common enemies of the event, in this case lactic acid, which
impairs performance in this event. Thirdly, and this
is an optional, we might need to supplement the athlete’s body to control body
weight.
Supplements needed to help the body repair damaged muscle
Whether you are an Olympic level athlete or almost sedate and trying to get into
shape the same thing happens to you body when you
train, you damage it. Humans were not built for exercise, we were built to sit
around, eat, sleep and multiply. When we train we put
our bodies into positions and movements it was not made for. This unnatural
movement patterns cause muscle tissue damage, which
makes the muscle stronger after rest. In highly trained athletes the stimulus
needs to be changed constantly to improve muscle
function. The effect is the same as for an untrained athlete, muscle damage and
repair will occur.
More...from Seel le Roux Athletics at:
http://www.atletiek.co.za/blog/?p=389


15. Are You Running in Too Much Shoe?
Informed opinion on the benefits and risks of running in as little shoe as
possible.
The proponents of running shoe minimalism claim that running in as little shoe
as possible improves your form and strengthens your
feet and lower legs, all of which will lead to less, not more injury. Are they
right? We talk with a running store owner, an Olympic
Marathon Trials runner who does all of her training in racing flats and a sport
podiatrist. (20:43)
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=14220


16. Knee surgery no better than painkillers, exercise:
Research Study; Patients aren't any better off two years after operation.
A routinely practised surgery performed on thousands of Canadians for arthritic
knees every year is no more effective than exercise,
Tylenol and Aspirin-like painkillers, new Canadian research shows.
The study of about 200 men and women in the London, Ont., area found those who
had arthroscopic surgery for osteoarthritis of the
knee -- a degenerative condition that causes joint pain and stiffness -- showed
no greater improvement in symptoms two years out
than those who received physiotherapy and drugs alone.
"As surgeons we need to know when things are working and when they're not,"
co-author Dr. Bob Litchfield, an orthopedic surgeon and
medical director of the Fowler Kennedy Sport Medicine Clinic at the London
Health Sciences Centre, said in a statement released with
the study. "If this particular technique is not working for this subgroup of
patients, we better come up with something else that
does."
More...from the National Post at:
http://www.nationalpost.com/todays_paper/story.html?id=784136


17. Unhappy Feet:
Within the sports world, as elsewhere, sore feet don’t command much respect.
“Athletes will play through a level of pain in their
feet that, if they felt it in their knees or their shoulders, they’d be
hammering at a surgeon’s door,” says Glenn Pfeffer, the
director of the Foot and Ankle Center at Cedars-Sinai Medical Center in Los
Angeles. Aching feet are the “forgotten stepchild” of
sports injuries, he adds. Remember Lakers guard Kobe Bryant’s bout with plantar
fasciitis, a painful heel condition, in 2004?
Probably not, because the complaint, unpleasant as it was, didn’t constitute a
very heroic sports story. When he experienced twinges
in his back earlier this year, however, it made headlines.
The ignoble status that injured feet have among athletes is puzzling, because
foot troubles aren’t just debilitating; in many sports
they’re also common. A 2004 Duke University study of 26 N.C.A.A. men’s
basketball players found six feet that showed signs of
serious trauma upon M.R.I. examination. Two of the players hadn’t experienced
foot pain, but the bone marrow in their metatarsals
(the five long bones of the feet) was flooded with excess fluid, a possible
early indicator of tissue and bone damage and often of
an imminent stress fracture. One of them, in fact, developed a stress fracture
not long after the study began and had to sit out the
remainder of the season.
More...from the NY Times at:
http://www.nytimes.com/2008/09/14/sports/playmagazine/0914play-PHYSED.html?ref=f\
itnessandnutrition


18. Apple details next-gen Nike+ system with GPS, wear sensors:
A new filing from Apple describes a future generation Nike+ system that would be
capable of more accurately monitoring athletic
performance in real-time, providing feedback on wear of athletic gear, and even
conveying advertisements from establishments that an
athlete passes during a workout.
More Accurate Comparisons
More specifically, the system aims to more precisely track a runners performance
over a period of time by factoring in various
physical characteristics of the runner, such as age, weight, and gender, which
could then be used to evaluate the runner's
performance against a reference performance typical of a person having similar
physical characteristics.
"In this way, a user could gauge his or her own athletic prowess and abilities
against an accepted reference and be able to
determine, for example, the performance percentile he or she falls in relation
to his or her particular cohort of runners," Apple
said. "In addition, it would be beneficial to be able to correlate a user's
performance to particular garments (running time vs. a
particular shoe or shoe design) as well as tracking shoe characteristics (such
as wear) over time or distance used."
Wear and Shoe Performance
The Nike+ sensor would provide notification to a user that a particular garment
has reached an expected useful lifetime based upon
any number of factors, such as, an amount of time that the garment has been
used, or the amount of wear detected by the sensor.
"For example, in many cases, a runner will not notice that a running shoe has
been worn down to the point where crucial support
(arch support, for example) has eroded thereby increasing the likelihood of
injury," Apple explained. "In this way, by providing a
notification that one or both of the running shoes should be replaced, the
runner may be better able to avoid injuries related to
outworn equipment."
More...from Apple Insider at:
http://www.appleinsider.com/articles/08/09/11/apple_details_next_gen_nike_system\
_with_gps_wear_sensors.html


19. Using Magnesium to improve your exercise performance:
Magnesium – is it more important for athletes than we thought?
The mineral magnesium is something of a ‘Cinderella’ nutrient. Most sportsmen
and women know that it’s required for health, but few
really appreciate its importance for sport performance. And now, as Andrew
Hamilton explains, new research suggests that an optimum
magnesium intake could be even more vital than we previously believed
Think of the ‘big hitters’ in minerals for sports nutrition and the chances are
you’ll come up with iron, calcium and perhaps zinc.
Yet despite magnesium’s pivotal role in energy production, many coaches and
athletes remain unaware of its critical importance in
maintaining health and performance. To make matters worse, magnesium is a
mineral that is often poorly supplied in the diet; dietary
intakes of magnesium in the West have declined to less than a half of those
recorded at the end of the 19th century and are still
falling(1). Moreover, many nutritionists believe that the amount of magnesium
required for optimum health has been underestimated in
the past, and research suggests that even small shortfalls in magnesium intake
can seriously impair athletic performance. This
evidence includes the following (for a full account, see PP issue 187):
~ A study on women put on a magnesium restricted diet, which showed for a given
cycling workload, peak oxygen uptake, total and
cumulative net oxygen utilisation and heart rate all increased significantly
during the period of magnesium restriction, with the
amount of the increase directly correlated with the extent of magnesium
depletion (ie the magnesium deficiency reduced metabolic
efficiency, increasing the oxygen consumption and heart rate required to perform
a given workload)(2);
~ A study of male athletes supplemented with 390mg of magnesium per day for 25
days, which resulted in an increased peak oxygen
uptake and total work output during work capacity tests(3);
~ A sub-maximal work study, which showed that magnesium supplementation reduced
heart rate, ventilation rate, oxygen uptake and
carbon dioxide production for a given workload(4);
~ A study on physically active students, which showed that supplementing with
8mg of magnesium per kilo of body weight per day
produced significant increases in endurance performance and decreased oxygen
consumption during sub-maximal exercise(5).
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/magnesium-it-more-important-athletes-we-thought-\
39415


20. Digest Briefs:
* Why Positive Thinking is Important
We all come from different backgrounds and different circumstances in life. We
all have different goals, dreams, and successes we
long to reach. No matter what your goals/dreams are, never stop believing that
you can reach them.
It’s easy to get discouraged. It’s easy to quit. It’s easy to say, “That’s not
for me, I guess.” Well, nothing worth it ever came
easy. Whether it’s your health, career, family, or anything else, the way you
think of things can help determine the outcomes, or
even better, your reaction to the outcomes.
I’m not a doctor and I clearly don’t know everything. But what I have learned
from experience is that when I have good, positive
thoughts about something, those things tend to go better for me, or, if it
doesn’t work out as I had hoped, I’m not as worried or
stressed about it. I hopefully did my best and worked my hardest, and I will
have to keep trying.
Positive thinking will lead to positive actions which, hopefully, will lead to
positive results. If you don’t get the desired
outcome, keep thinking positive and keep working at it.



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

September 11, 2008:
St. Joseph Medical Center Run to Remember - Baltimore, MD

September 13, 2008:
Autumn Rock 'n' Run 5K - Casselberry, FL

September 13-14, 2008:
Nautica Malibu Triathlon - CA

Stuttgart World Athletics Final - Stuttgart, GER

September 14, 2008:
Ironman Muskoka 70.3 - Muskoka, ON

Marathon Oasis de Montréal - PQ

SheROX Women's Triathlon = Charlotte, NC

World Mountain Running Trophy - Sierre Crans-Montana, SUI


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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site at http://groups.yahoo.com/group/RunnersWeb/join , sign in and update your
changes.
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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
http://clickserve.cc-dt.com/link/click?lid=41000000021517490

Puma
http://clickserve.cc-dt.com/link/tplclick?lid=41000000005110141&pubid=2100000000\
0028567

Champion
http://click.linksynergy.com/fs-bin/click?id=h1QosBYBFXw&offerid=113858.10000144\
&type=1&subid=0

Nike
http://clickserve.cc-dt.com/link/click?lid=41000000015009821

Free Ground Shipping on Orders of $175 or More at Patagonia.com
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Peak Performance Online:
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Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

Reebok
http://click.linksynergy.com/fs-bin/stat?id=h1QosBYBFXw&offerid=117802&type=3&su\
bid=0

Your very own personal trainer at a fraction of the cost
http://www.cartville.com/app/?af=473063

Check out TotalWellness's mp3 Personal Training Program - only 5% the Cost of
Regular Personal Training!
http://www.totalwellnessconsulting.ca/fitter_u_totalwellness.htm

Geezer Jock Magazine, The Masters Sports & Fitness Magazine
http://www.geezerjock.com/index.cfm?affID=runnersweb

Athletes, Coaches, Trainers and Physio's
..new software designs unlimited stretching routines with ease!
Design unlimited stretching routines today, starting from scratch, in under 60
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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:
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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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*** END OF RUNNER'S AND TRIATHLETE'S WEB DIGEST...***