A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES. The Runner's and
Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and health issues. The
opinions expressed in the articles referenced by the
Digest are the opinions of the writers and not necessarily those of the Runner's
Web. Visit the Runner's Web at
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SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
goes to support clubs, athletes and clinics related
to multisport and Canadian Olympians.

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

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

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

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

6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and
coach. With our industry leading software products,
we're committed to help you monitor, analyze and plan your training. We
encourage you to draw on our passion for excellence to help
you reach your athletic dreams. Trusted by thousands. Dedicated to you.
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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
Fix Orientation to learn how to exercise safely and effectively . Access to all
cardio and strength-training equipment . Access to
all of our world-class Group EXercise classes . A copy of Living the Good Life
audio CD Get started today! Visit
www.GoodLifeFitness.com Limited time offer.

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

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

11. 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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For the month of September, Footlocker.com will be offering 2 coupons. 20% off
$99. [Code LKS18PD2, valid 8/30-10/6]. Also, get Free
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Puma - Save 20% off All Orders with Coupon Code BTS77 through 9/30/08
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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
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
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or you are a professional racer, the coaching
methodology employed by CTS will make you a better athlete. Check the latest
monthly column from CTS at:
http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

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

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

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

THIS WEEK'S PERSONAL POSTINGS/RELEASES: We will only post notes here regarding
running and triathlon topics of interest to the
community. We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Stretching Exercises - why timing counts
When is the right time for Static, PNF and Dynamic Stretching.
2. Ultra-Endurance Competitors: Lessons From Sled Dogs In The Iditarod
3. Dr. Gabe Mirkin's Fitness and Health e-Zine
4. Joint Lubricant Can Keep Athletes on the Field
5. Arthroscopy surgery not the only answer for knees
BEND IT: Some stretches can increase joint flexibility. New research may have
cast doubt on the effectiveness of arthroscopy, but
other treatments can help.
6. Your Knees Want To Take You Shoe Shopping
7. Why Avoid Carbohydrates After Your Workout
8. Lab Report: Essential Ingredients VI
Improving Your Stride Rate.
9. Pre-Activity Stretching May Hinder Athletic Performance, University Study
Finds
10. Inside The Endurance Athlete's Mind
11. Cool invention helps tired players bounce back
12. Delayed Onset Muscle Soreness (DOMS)
13. Inhalers may up heart death risk
14. Lance Armstrong Training Update
15. Outdoor pools boost child's asthma risk: study
16. This Week in Running
17. Riding with Power
18. Pickle Juice Study...
19. What's Up With the High Fructose Corn Syrup Commercials?
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"How will Lance Armstrong place in the 2009 Tour de France?"

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:
"Winter is coming! Where do you run during the winter months?"
1. Outdoors 40%
2. Indoor track 26%
3. Treadmill 33%


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. Stretching Exercises - why timing counts:
When is the right time for Static, PNF and Dynamic Stretching.
Recent research has shown that some types of pre-exercise stretching may not
only fail to enhance performance, but can also be
counter-productive. However, according to James Marshall, that doesn’t mean that
you shouldn’t be stretching – you just have to
stretch appropriately
Practice and research shows that the components of stretching are as varied as
other training principles such as speed or strength.
But all too often, stretching is either just tagged on to other forms of
training, or overlooked completely. And repeating the same
stretching routine day in, day out inevitably gets you the same results.
However, adding a variety of stretches and altering the
types of stretching that you do at different times of day, time of season, or
time of year should enable you to improve your
flexibility and your performance.
Is stretching is bad for you?
I’ve recently had this comment thrown at me by coaches and athletes alike. As is
often the case, information can be misinterpreted
or applied in the wrong context (with the best of intentions) and then becomes
dogma – for example ‘weight training makes you slow’.
There has been a lot of research in recent years that has shown that static
stretching as part of a warm-up may not improve
performance, and may actually inhibit speed and power activities(1). But some
athletes and coaches have extrapolated these findings
to conclude that all stretching is bad for you at any time. In fact, there may
be a clue in the phrase ‘warm-up’ as to what you are
supposed to do! We will examine this later.
More...from Peak Performance Online at:
http://www.pponline.co.uk/node/39313


2. Ultra-Endurance Competitors: Lessons From Sled Dogs In The Iditarod:
Dogs are often called “man’s best friend,” and rightly so. Consider, for
example, that they never interrupt us when we talk, are
always happy to see us when we arrive home, and provide comfort when we are
lovesick. Since dogs became domesticated 15,000 years
ago, they have worked with and lived next to humans, which some say may account
for the special bond. Each of the 400 breeds and
varieties are unique, but only one stands out as the ultra-athlete canine: the
racing sled dogs.
Racing sled dogs are best known for their “mushing” each March during the
Iditarod Trail Sled Dog Race, the world’s longest sled
race. They are the premier ultra-endurance competitors, covering 1,100 miles
from Anchorage to Nome, Alaska, sometimes in just nine
days. It is unclear how they can keep running, despite heavy blizzards,
temperatures as low as –40°F, and winds up to 60 mph. No
other animal has been found to come close to the physiological attributes these
dogs display.
Dr. Michael Davis has focused on the mysteries of this breed for work for more
than a decade. The professor at the Oklahoma State
University’s Center for Veterinary Health Sciences will discuss his recent
findings entitled, “Metabolic Strategies for Sustained
Endurance Exercise: Lessons from the Iditarod.” His presentation is part of the
American Physiological Society’s (APS) conference,
The Integrative Biology of Exercise V, being held September 24-27, 2008 in
Hilton Head, SC.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/09/080925072436.htm


3. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* New Concerns about Plastic Bottles and Containers
A study from Peninsula Medical School in Exeter, U.K. shows that high levels of
urinary Bisphenol-A (BPA), a chemical compound
commonly used in plastic packaging for food and
beverages, is associated with heart attacks, strokes, diabetes and abnormal
liver tests (JAMA. Sept 17, 2008). BPA can break down
to form female hormones called estrogens that are linked to breast and uterine
cancer in women, decreased testosterone levels in
men, and may also cause birth defects.
You are exposed to BPA, primarily through food, drinking water, tooth sealants
that you may receive in a dentist's office, and
exposure through your skin and lungs from household dusts. Ninety percent of
Americans have detectable levels of BPA in their
urines.
Although the safety of BPA is still uncertain, you would be prudent to limit
your exposure. The primary concerns are plastic water
bottles and baby bottles. Each bottle is supposed to have a number in a circle
stamped on the bottom. Try to avoid the following
numbers:
#1 Most single-use water bottles are made from polyethylene terephthalate (PET
or PETE).
#7 This is used for many colorful hard plastic lexan bottles made with
polycarbonate plastics.
At a minimum, do not re-use bottles or containers with these
numbers. Do not freeze or reheat foods or beverages in them.
Plastic products that bear the following numbers appear to be safe:
#2 HDPE, high-density polyethylene, the most widely recyced plastic,
#4 LDPE, low-density polyethylene) and
#5 PP, polypropylene
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


4. Joint Lubricant Can Keep Athletes on the Field:
When people hear the word arthritis, they typically think of elderly people who
are candidates for hip or knee replacements.
Unfortunately, there is also a sizable percentage of the population that is
young and wants to remain active athletically but cant
due to earlier stage or milder arthritis. Their joint degeneration is not severe
enough to warrant surgery, but the pain is still
significant enough that it limits their ability to do things such as running.
Usually a physician will prescribe a period of rest, anti-inflammatory use,
physical therapy and/or a cortisone injection for these
patients. In the past, when these modalities didn't work, surgery was the only
option. Over the last few years, however, Hyaluronic
acid (also referred to as viscosupplementation), an artificial joint lubricant,
has played a role in treating arthritis. Initially,
it was used in the knee, but now sports medicine doctors are using it in joints,
such as the shoulder, hip, great toe and ankle.
Professional baseball and tennis players use it during the season, when other
modalities such as rest or surgery are not legitimate
options. I am sure athletes in other sports use it as well. The good news is
that it doesn't only help high level athletes.
More...from the Huffington Post at:
http://www.huffingtonpost.com/dr-rock-positano-and-dr-joshua-s-dines/joint-lubri\
cant-can-keep_b_126888.html


5. Arthroscopy surgery not the only answer for knees:
BEND IT: Some stretches can increase joint flexibility. New research may have
cast doubt on the effectiveness of arthroscopy, but
other treatments can help.
The prognosis for people with knee osteoarthritis isn't so bleak as it might
seem in the wake of a study finding that arthroscopic
surgery, once hailed as promising, may not be the best option.
That study, released in the Sept. 11 issue of the New England Journal of
Medicine, suggested that those who underwent the surgery
didn't fare any better in the long run than their counterparts who received
physical therapy. During the surgery, small incisions
are made through which a small camera and surgical instruments are inserted.
Physicians can then repair or remove cartilage, or
flush the knee to remove debris -- or do both procedures.
The trick is to find one or more treatments -- amid the array that includes
medication and physical therapy -- that can ease the
pain of worn cartilage. It can take some work.
"When patients come into my office," says Dr. Ronald Grelsamer, a knee surgeon
in the orthopaedics department at Mount Sinai School
of Medicine in New York, "I give them a list of 17 options to help them manage
their condition. At the very bottom is arthroscopy.
It works for a little while, but it's not going to cure it. . . . What I've
found is that nothing works for everybody, and
everything works for somebody."
Oral nonsteroidal anti-inflammatories, such as Celebrex, can reduce inflammation
and pain, as can cortisone injections. Hyaluronic
acid injections can replace some of the viscous synovial fluids that lubricate
the joints but that sometimes decrease with age.
Acupuncture and massage may also alleviate pain. But as people get older and
knees become more worn, the ultimate remedy could be a
total knee replacement.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-knees22-2008sep22,0,42582.story


6. Your Knees Want To Take You Shoe Shopping
The shoes you wear may have significant effects on your osteoarthritis of the
knee, according to research presented this week at the
American College of Rheumatology Annual Scientific Meeting in Boston, Mass.
Knee osteoarthritis is caused by cartilage breakdown in the knee joint. Factors
that increase the risk of knee osteoarthritis
include being overweight, age, injury or stress to the joints, and family
history can increase the risk of knee osteoarthritis..
Knee OA is increasing in frequency in our overweight and aging society.
In knee OA, there is abundant evidence that patients with abnormally high
loading knees (high amounts of stress on part or all of
the knee joint) are at increased risk of both injury and disease progression.
Researchers studied the effects of various types of footwear on 13 women and 3
men with knee OA. Each participant underwent gait
analysis (evaluation of the way they walk and load their knees) while barefoot
and while wearing a clog, a stability shoe (designed
to limit foot movement), a flat, flexible walking shoe (designed to allow
significant foot movement), and flip-flops.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/11/071109202240.htm


7. Why Avoid Carbohydrates After Your Workout:
Many people feel that they deserve a treat after a workout. However, the food
you eat can negatively impact the effectiveness of
your workout. A new study from the University of Massachusetts observed the
effects of eating carbohydrate-heavy meals after a
workout. They found that only high-caliber athletes required the quick energy of
carbohydrates and that most people should focus on
eating protein-rich foods instead.
Participants in this study were all young, had a body fat percentage greater
than 25, and lived sedentary lifestyles. Each person
completed a moderate workout and ate one of two different meals. One group ate a
meal high in carbohydrates, while the other ate a
low-carbohydrate meal.
The study found that eating a meal high in carbohydrates resulted in losing many
of the benefits of the workout. However, eating a
meal low in carbohydrates did not produce this outcome. The results of this
study were published in the May 2008 issue of the
Journal of Applied Physiology, Nutrition and Metabolism
More...from Reuters at:
http://tinyurl.com/4kjptg


8. Lab Report: Essential Ingredients VI:
Improving Your Stride Rate.
Your running speed is determined by your stride rate and stride length. The
conventional wisdom is that experienced runners
typically use the most economical combination of stride length and stride rate
for a given speed. Coaching evidence suggests,
however, that with training you can improve your running performance by
developing the ability to maintain a faster stride rate.
Your maximal stride rate is controlled by your neuromuscular system. Although
your genes set an upper limit to your maximal stride
rate, you can increase your natural rate of leg turnover at race pace, i.e. the
stride rate that you adopt automatically during
races. Most running training is done at a moderate cadence that does not develop
your stride rate. With the right workouts, however,
you can train your neuromuscular system to let your legs (and arms) move through
the gait cycle more quickly. The goal is to improve
performance by maintaining a faster cadence with the same effort. As an example
of the potential performance benefits of increasing
your stride rate, an increase from 170 to 175 steps per minute equates to about
eight meters per minute or about 300 meters in a 10K
race.
In the second edition of his Running Formula, legendary coach Jack Daniels
explains, "Almost all elite distance runners (both men
and women) tend to stride at about the same rate: 180 or more steps per minute."
Less experienced runners often have a cadence of
165 to 175 steps per minute, which limits running performance. Daniels
continues, "The main disadvantage of this slower turnover is
that the slower you take steps, the longer you spend in the air, and the longer
you’re in the air, the higher you displace your body
mass and the harder you hit the ground on landing." By increasing your stride
rate, therefore, you not only improve your ability to
maintain a faster pace, but may also reduce your risk of injury.
More...from Running Times at:
http://runningtimes.com/Article.aspx?ArticleID=8732


9. Pre-Activity Stretching May Hinder Athletic Performance, University Study
Finds:
Contrary to the prevailing idea that stretching enhances athletic performance, a
new study by UNLV kinesiology researchers found
that certain stretching may actually reduce performance by decreasing leg power.
The study, which appears in the September 2008 issue of the Journal of Strength
and Conditioning Research, investigated how two
typical stretching techniques for the hamstrings and quadriceps muscles in the
legs affected measures of strength and power in a
group of male and female athletes.
Specifically, participants were asked to perform a vertical jump and seated knee
flex on three occasions after a typical duration of
basic static (holding) and ballistic (bouncing) stretches, or no stretching at
all. While little or no difference was found in
vertical jump and leg torque, power measures for the stretching groups were
significantly reduced.
Athletes typically include static stretching as a part of the warm-up, but the
evidence is clear that this practice will decrease
performance in sports that require explosive movements," said UNLV kinesiology
professor and study co-author Bill Holcomb, who
directs the university's Sports Injury Research Center. "Developing flexibility
is important for reducing sports injury, but the
time to stretch is after, not before, performance."
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/122341.php


10. Inside The Endurance Athlete's Mind:
Bob Whitman's days start at 2:45 a.m.
While the rest of us are rolling over in our beds, Whitman, CEO of the Salt Lake
City, Utah-based Franklin Covey, is fitting in a
few hours of biking, swimming and running before work in preparation for next
month's Ford Ironman World Championship in Kona,
Hawaii.
Considering that the majority of Americans have trouble finding the time or
energy to work out at all, let alone train for a
grueling triathlon while juggling a C-suite position, it begs the question: How
does he do it?
In Depth: What Are Endurance Athletes Thinking?
Much of it is mental. While many endurance athletes say there's nothing special
about their physical abilities, clearly people who
are drawn to and are able to accomplish feats such as marathons, triathlons and
challenging ultra endurance events differ from the
rest of us somehow. A big piece of the puzzle is how these athletes think about
their lives, goals and the obstacles they face.
"Moderation bores me," says Dean Karnazes, who completed 50 marathons in 50
states in 50 consecutive days and wrote about the
experience in the new book, 50/50. He is also currently trying to be the first
person ever to complete the world's five major desert
foot races in one year. "Once I did a marathon, I thought, 'Huh, I think I can
go further than this.' I wanted to explore not only
my physical limits but my mental confines."
More...from Forbes at:
http://www.forbes.com/sport/2008/09/22/endurance-race-training-forbeslife-cx_avd\
_0922sports.html


11. Cool invention helps tired players bounce back:
Players for the San Francisco 49ers trotted off the field during Sunday's game
against the Detroit Lions and grabbed for the
requisite towels and Gatorade. A few went for something else on the bench,
slipping their hands into a coffee-pot-like contraption
that stops cramping and overheating.
The device, called the Glove and invented by two Stanford biologists, is used by
the Niners during games and at practice for
players' health. But its applications are far broader: from treating stroke and
heart attack victims to allowing soldiers to remain
in the field longer under intense heat.
It's also a proven athletic performance enhancer - billed as better than
steroids without any ill effects.
"We use the Glove primarily for health reasons," said Dan Garza, the 49ers'
medical director. "But outside of sports, it has
potential for a lot of exciting things. This technology is a much more effective
way of cooling the core temperature than what we
would typically do - misting, fanning, cold towels, fluids."
The Glove works by cooling the body from inside out, rather than conventional
approaches that cool from outside in. The device
creates an airtight seal around the wrist, pulls blood into the palm of the hand
and cools it before returning it to the heart and
to overheated muscles and organs. The palm is the ideal place for rapid cooling
because blood flow increases to the hands (and feet
and face) as body temperature rises.
"These are natural mammalian radiators," said Dennis Grahn, who invented the
device with Stanford colleague Craig Heller.
Grahn and Heller also found that cooling overheated muscles dramatically
improved physical performance, allowing athletes to work
out harder and longer, and hold on to their gains.
More...from SF Gate at:
http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2008/09/22/BAQU12UC28.DTL&hw=gl\
ove&sn=001&sc=1000


12. Delayed Onset Muscle Soreness (DOMS)
You’ve just finished an heroic workout. You felt no problems during and
immediately afterward. Now, it’s two days later and your
legs are so sore that you can’t walk, let alone go down stairs without severe
pain. Welcome to delayed onset muscle soreness.
What is it? Delayed Onset Muscle Soreness (DOMS) is skeletal muscle pain that
starts 8 to 24 hours after activity and peaks from 24
to 72 hours after activity. It is not considered to be a true muscle tear or
strain.
What are the causes/predisposing factors of DOMS? DOMS is thought to be caused
by microscopic damage to the muscle tissue itself.
This microtrauma causes disruption to the structure of the muscle fibers leading
to inflammation and pain.
Lactic acid accumulation is not believed to play a role in DOMS because blood
and muscle lactate levels return to normal 30 to 40
minutes after exercise.
Typical causes of DOMS are eccentric muscle loading (such as downhill running),
performing new exercises, or higher-than-normal
intensity training.
More...from the Complete Running Network at:
http://completerunning.com/archives/2008/09/23/delayed-onset-muscle-soreness-dom\
s/


13. Inhalers may up heart death risk:
Inhalers prescribed for serious lung disease may increase the risk of deadly
heart problems, say researchers.
Trials on more than 15,000 patients found inhaled anticholinergic drugs
increased the risk of heart attack, stroke and
cardiovascular death by 58%.
The drugs, Atrovent and Spriva, open up the airways to help patients with
chronic obstructive pulmonary disease (COPD) to breathe.
The work is published in the Journal of the American Medical Association.
More than two million prescriptions for anticholinergic inhalers were issued in
England last year, according to the researchers from
the Wake Forest University School of Medicine in the US and the University of
East Anglia in the UK.
In the 17 trials that they analysed, long-term use (more than 30 days) of the
two anticholinergics ipratropium (Atrovent) and
tiotropium (Spiriva) increased the risk of a heart attack by 53% and the risk of
cardiovascular death by 80%.
This would mean the drugs could cause one in 40 users to die from a heart
condition and one in 174 to have a heart attack, say the
researchers.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/7631688.stm


14. Lance Armstrong Training Update:
About eight hours into the 12 Hours of Snowmass mountain bike race, Lance
Armstrong was in the other room of a hotel suite getting
ready to go back out for another lap when he heard that Team Livestrong’s lead
had been reduced from 11 minutes to about 9:30.
Immediately, any fatigue he felt from his earlier laps was gone and he was amped
up and ready to go and get back those 90 seconds.
People have asked me why Lance has been jumping into things like club races in
Aspen, Colorado and the 12 Hours of Snowmass, and the
answer was right there in his reaction to losing 90 seconds of an 11-minute
lead: competition drives athletes – be they Lance
Armstrong or anyone else – to performances they can’t replicate in training.
Lance’s performance in the 12 Hours of Snowmass was impressive. He rode six laps
of the 7-mile course and his lap times were
remarkably consistent. He was the first member of the three-man team to ride,
and recorded a fast lap the first time out with a
39:44. With a race-pace lap under his belt and warmer, drier conditions for his
second lap, he recorded his fastest time of the day
with 39:25. (Jay Henry clocked the fastest lap of the race at 38:53.) The plan
was for Lance to go out and ride each lap at roughly
the same effort level (that is to say, hard) and see where the lap times fell.
His lap times gradually slowed over his next five
trips over the course, but his last and slowest lap was still a solid 41:07 –
less than a two-minute spread between his fastest and
slowest laps.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=3934


15. Outdoor pools boost child's asthma risk: study
Swimming in outdoor chlorinated pools appears to increase the odds a child will
develop asthma, Belgian researchers said on
Thursday.
Other studies have linked chlorine and asthma but the new findings published in
the European Respiratory Journal cast doubt on the
idea outdoor pools are safer than indoor ones where chlorine vapors remains
trapped inside an enclosed space.
"The more you swim, the higher the risk," said Alfred Bernard, a toxicologist at
Catholic University of Louvain in Brussels, who led
the study. "What is new in this study is that we looked at outdoor pools for the
first time."
Asthma, which affects more than 300 million people worldwide, is the most common
pediatric chronic illness. Symptoms include
wheezing, shortness of breath, coughing and chest tightness.
Bernard and colleagues showed that outdoor pools are just as or more risky than
indoor ones because harmful vapors remain at the
pool surface and do not drift away.
And because children tend to spend more time in pools they are more likely to
swallow chlorinated water or ingest vapors containing
chemicals that attack the cellular barriers protecting the lung from allergens,
Bernard said.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE48N99020080924


16. This Week in Running:
10 Years Ago- Daniel Komen (KEN) followed up his World Cup win with a gold
medal at the Commonwealth
Games (MAS) 5000m, his 13:22.57 an easy winner over Thomas
Nyariki (KEN) who came in
at 13:28.09. Richard Limo (KEN) completed the medal sweep for
the Kenyans with a
13:37.42. The next day's women's 10,000m was won by Esther
Wanjiru (KEN) in 33:40.13.
Aussies took the next two places with Kylie Risk claiming the
silver medal in 33:42.11
and Claire Fearnley the bronze in 33:52.13. The same day's
marathon was won by Thabiso
Moqhali (LES) in 2:19:15 with the silver medal going to Simon
Mrashani (TAN) at 2:19:42
and Andrea Geway (TAN) took the bronze medal with a 2:19:50.
Aussie women went 1-2
with the gold medal going to Heather Turland in 2:41:24 and the
silver medal to Lisa Jane
Dick with a 2:41:48. Elizabeth Mongudhi (NAM) won the bronze
medal with a 2:43:28.
20 Years Ago- Stephen Jones (WAL) won the Philadelphia Distance Run (PA/USA)
Half Narathon in 1:02:17,
leading Dionicio Ceron (MEX) at 1:02:30 and Brian Sheriff (ZIM)
1:02:44. The women's race
was a domestic sweep with Lesley Ann Lehane winning in 1:10:47,
Kim Jones next in 1:11:34
and Maria Trujillo 3rd in 1:13:05.
30 Years Ago- Bill Rodgers (USA) won the Virginia (VA/USA) 10 mile in 48:33,
well ahead of Dan Rincon
(USA) in 49:52 and Bill Haviland (USA) 3rd in 49:54. Ed Leddy
(IRL) was 4th at
49:56. Julie Shea (USA) won the women's race in 57:01 with
Ellison Goodall and Celia
Peterson (USA) in 2nd and 3rd with 58:35 and 59:42 respectively.
40 Years Ago- Yoshiaki Unetani (JPN) won the Higashi-Nippon (JPN) Marathon in
2:18:46.2. Toshio
Yajima (JPN) was also under 2:20 with a 2:19:41.2. Third went to
Toshihiko Uehara (JPN)
who finished in 2:20:57.4.
50 Years Ago- Franjo Skrinjar (CRO) won a close one at the Balkan Games (BUL)
Marathon in 2:41:05.6.
The silver medal went to Dobrivoja Stojanovic (SER) who ran
2:41:05.8. The bronze medal
was collected by Slavi Koev (BUL) who clocked in at 2:41:34.0.
60 Years Ago- Aleksandr Kulm won the Estonian Championship Marathon, held at
Viljandi EST, in 2:58:04.0.
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.


17. Riding with Power:
If you're a triathlete or cyclist, you have certainly heard about "riding with
power". Whether you know what it means or not, is
perhaps another matter!
"Riding with power" simply means having the ability to monitor your power output
while you ride your bike. There are two types of
power measuring devices: 1. an indoor trainer (like a CompuTrainer) and 2. an
on-the-bike unit (like an SRM or Power Tap).
An indoor trainer allows you to pre-set the power at which you want to
ride...not unlike setting the speed and incline on a
treadmill. An on-the-bike power unit displays your power output in real time.
Training with either (or both) systems has dramatically improved the performance
of triathletes and cyclists alike. Whether
professional, age group, or beginner...training with power is beneficial. Take,
for example, an average experience of an Endurance
Lab athlete riding with power at the recent Muskoka 70.3 Triathlon, which
featured a very challenging 94 km bike section:
"Riding with power transformed my race experience! I had my pre-determined
numbers to watch and abide by. I knew where I should be
riding, and I knew what would be too much and what would be too little. Starting
the ride was almost pedestrian-like, as almost
everyone passed me on their bikes over the first 20 km. The first 20 km are very
hilly, and I was slightly disappointed that so many
people were passing me. However, I had to remain confident in my numbers and my
race plan.
What became evident as the ride proceeded was that my fellow competitors were
blowing themselves on the uphills, and then using the
crests, flats, and downhills to recover. Without fail, anyone who was near me
and passed me going up a hill I would quickly overtake
on the crests and flats and downhills. All the while I was not altering my
effort level: I was just riding steady. My fellow
competitors were undoubtedly going over threshold on the uphills, and then
riding well below their potential on the downhills and
flats.
I gained courage and confidence as my ride progressed. My energy levels remained
exactly that: level. I started making ground on my
competition. People started to "come back" to me as they grew tired. I continued
to ride in my zones, even over the last 20k of
challenging hills.
I came into T2, dismounted my bike, put on my runners...and was astounded with
how good my running legs felt! It was almost as if I
hadn't even swam and biked beforehand! I started and maintained my run with
ease, passing fellow competitors left and right. And I
went on to finish the challenging run (it didn't remain easy for the entire 21k,
though…especially that golf course section!), and
posted a half ironman run PB!
I'm convinced riding with power is the way to go. I wouldn't conceive of doing
it differently in my future training and racing."
From The Endurance Lab at Toronto SEMI
The Endurance Lab at Toronto SEMI is an endurance coaching, consulting,
training, and testing facility which helps adult athletes of
any ability achieve their endurance-related athletic goals. We provide
expertise, practical experience, and a deep level of caring
for our athletes throughout their endurance journey.
Subscribe at: http://www.endurancelab.ca/maillist.asp


18. Pickle Juice Study...
FOOD FAD or FOOL-PROOF FIX
Emilie Peloubet
Ok, sometimes you may sneak a sip of juice from the pickle jar. But could that
seemingly worthless liquid, which often gets tossed
into the trash when the pickles are gone, be the key to athletic endurance and
avoiding debilitating leg cramps? Some anecdotal
evidence says “Yes”! But what does science say? Before you get yourself in a
pickle, let’s find out!

PRODUCT DESCRIPTION
Pickle juice is the liquid substance used to give cucumbers their salty, sour
taste. It is usually made of water, salt, calcium
chloride and vinegar (acetic acid), and occasionally contains flavorings like
dill or “bread and butter”.
PURPOSE
The use of pickle juice as a defense against muscle cramps first attracted
headlines when the Philadelphia Eagles credited pickle
juice with their cramp-free win over the Dallas Cowboys in the
over-one-hundred-degrees Texas heat. Rick Burkholder, the Eagles’
head trainer, called it his “secret weapon.” Pickle companies (such as Mt.
Olive Pickle, Vlasic Foods and Golden Pickle) claim that
pickle juice is similar to an isotonic beverage and can prevent muscle cramps
caused from strenuous exercise. Mt. Olive Pickle
asserts that “an athletic trainer from the University of Northern Iowa ” uses
pickle juice to avoid muscle cramps in athletes.
(http://www.mtolivepickles.com/Picklemania/PickleJuicePower.html)
Golden Pickle has even created a sports drink, appropriately named “Pickle Juice
Sport.” Golden Pickle claims that Pickle Juice
Sport has “approximately 30 times more electrolytes than Powerade and 15 times
more than Gatorade.”
(http://www.goldenpicklejuice.com/). It is even endorsed by Dallas Cowboy Jason
Witten.
RATIONALE
So how could this work? To begin with, let’s discuss the cause of muscle cramps.
Exercise induced muscle cramps are caused by
dehydration from exercising in hot weather and not drinking enough fluids. How
could pickle juice help? When you sweat during
exercise, you lose a lot of salt from your blood. These salts are also known as
electrolytes. This loss of electrolytes can cause
muscle cramping, especially in hot, humid weather. Cells in the body use
electrolytes to maintain voltages across their cell
membranes and to carry electrical impulses to other cells. In this case, these
impulses are responsible for muscle contractions.
Pickle juice has a very high salt, or electrolyte content. Therefore, drinking
pickle juice before exercising could possibly provide
your body with enough salt, that your muscles will not cramp.
SCIENTIFIC FINDINGS
Although there is an abundance of anecdotal evidence supporting the use of
pickle juice as a method of preventing dehydration and
muscle cramps, the is little scientific evidence supporting or refuting these
ideas. Dale, et al. examined the effectiveness of
pickle juice as a preventative measure for exercise-associated muscle cramps
compared to Gatorade. This study compared the pickle
juice from Vlasic Pickles to the carbohydrate sports beverage Gatorade. The two
beverage samples were analyzed in a food-composition
laboratory to determine the amount of salt, potassium, calcium and magnesium in
each product. Pickle juice was found to have
considerably more salt than the carbohydrate beverage. Dale et. al. concluded
that pickle juice can be used as a remedy for muscle
cramps. However, the study warns of the danger of ingesting large amounts of
salt and suggests that athletes should dilute the
pickle juice with a sufficient quantity of a hypotonic or isotonic solution. Two
ounces is the suggested serving size of pickle
juice.
Medical professionals believe that salt plays the major role in preventing the
dehydration that causes muscle cramps, but it does
not necessarily have to come from pickle juice. Kurt Spindler, the Director of
the Vanderbilt Sports Medicine Center, suggests that
athletes salt their food to avoid muscle cramps.
CONCLUSION
More scientific research is needed to determine the effectiveness of pickle
juice as a muscle cramp remedy. If you are an athlete
that does not like pickles, do not fret.
RESOURCES
Muscle Cramps. (2005) A-Z Health Guide from WebMD. Retrieved September 18, 2006
.
http://www.webmd.com/hw/health_guide_atoz/sig239850.asp
Frankenfield, G. (2000) Football Players Say Pickle Power Packs Punch. From
WebMD. Retrieved September 18, 2006 .
http://www.webmd.com/content/article/17/1676_51817.htm
Dale, R. B. Leaver-Dunn, D. Bishop, P. (2003). A compositional analysis of a
common acetic acid solution with practical
implications for ingestion. Journal of Athletic Training. 38(1) .57.
Russell, A. (2002). Sports Medicine. Patient Care. 13(2).16
Mount Olive Pickles:
http://www.mtolivepickles.com/Picklemania/PickleJuicePower.html
Golden Pickle Juice Sport Home Page: http://www.goldenpicklejuice.com/
Pickle Juice Sport
555 South Town East Boulevard
Mesquite, Texas 75149-2815 USA
Telephone: 972-755-0289
mailto:Sales@...


19. What's Up With the High Fructose Corn Syrup Commercials?
Looks like the Corn Refiners Association took a cue from Big Oil and launched a
series of commercials in defense of their biggest
cash cow. Over the past few days, I’ve been inundated with calls and emails
asking simply, “What’s up with the high fructose corn
syrup commercials? Are they really true?” Well, they’re not lying, but they’re
not telling the whole truth either.
The commercials, funded by the Corn Refiners Association, make the claims that
high fructose corn syrup is, “Made from corn, doesn’t
have artificial ingredients, has the same calories as sugar and just like sugar,
it’s fine in moderation.” Based on these
statements, yes, the commercials are accurate. HFCS is a sweetener made from
corn and has a nearly identical chemical composition
as granulated sugar. According to the Corn Refiners Association, adding HFCS to
products “adds sweetness equivalent to normal sugar,
enhances fruit and spice flavors, gives chewy breakfast bars their soft texture
and helps to preserve freshness.” If you’re into
pre-packaged, highly-processed foods, I guess those steps could be necessary to
make the items palatable.
The key statement here is, “in moderation.” Innumerable beverages, condiments,
crackers, cookies, breads, soups, ice creams, and
breakfast cereals have hidden sugars in the form of high fructose corn syrup.
Consuming HFCS in moderation is difficult because it’s
so pervasive in packaged foods, and the Corn Refiners Association provides no
definition of “moderation”. The only way to monitor
your intake or avoid it is to read food labels vigilantly and/or consume fewer
packaged foods.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=3935&p=3933


20. Digest Briefs:
* Pistachio Nuts Lower Cardiovascular Disease Risk
Joy Bauer, recognized as a leading nutrition authority in the United States, and
the author of Joy Bauer’s Food Cures (Rodale, Apr
2007), writes that those who eat a diet rich in plant sterols and
monounsaturated fats –like pistachio nuts, can lower their
cholesterol. Plant sterols or stanols are substances found in miniscule amounts
in plant foods. Within pistachio nuts, as well as
sunflower seeds, sesame seeds, and wheat germ, sterols are found in larger
amounts. According to Joy Bauer, monounsaturated fats
may be found in pistachio nuts, as well as olives/olive oil, canola oil,
avocado, macadamias, hazelnuts, and other types of nuts.
A recent study published in the American Journal of Clinical Nutrition finds
that overall, pistachios improve risk factors for heart
disease. The nuts are found to lower harmful blood lipids and impact enzymes
involved in removing unhealthy cholesterol in the
bloodstream—both markers for cardiovascular disease. This new evidence
substantiates the FDA claim, “Scientific evidence suggests,
but does not prove that eating 1.5 ounces per day of most nuts, such as
pistachios, as part of a diet low in saturated fat and
cholesterol may reduce the risk of heart disease.”
Furthermore, the American Heart Association asks Americans to replace their
saturated fat and trans fats with healthier mono- and
polyunsaturated fats to improve their heart health.
A one-ounce serving of pistachios at 160 calories provides more than 30
vitamins, minerals, and phytonutrients: vitamin B6, copper,
manganese, protein, fiber, thiamin, and phosphorus.



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

September 27, 2008:
5K Run at Sussex Cty Community College - Newton, NJ

Expedition Everest™ Challenge - Orlando, FL

Hamptons Marathon - East Hampton, NY

Road Runner Akron Marathon - OH

XTERRA Trail Running National Championship - Bend, OR

September 28, 2008:
(The) Jerseyman Half-Iron Distance Triathlon - Clinton, NJ

Lake Tahoe Marathon - South Lake Tahoe, CA

Omaha Marathon - Omaha, NE

real,- BERLIN-MARATHON - Germany

Richard S. Caliguiri City of Pittsburgh Great Race - PA

Scotiabank Toronto Waterfront Marathon - ON

TTTS Race for Hope 5K - Seattle, WA


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

Ken

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
mailto:kparker@...
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com

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

XM Satellite Radio
http://clickserve.cc-dt.com/link/click?lid=41000000021517490

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

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

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

Free Ground Shipping on Orders of $175 or More at Patagonia.com
http://clickserve.cc-dt.com/link/tplclick?lid=41000000012303508&pubid=2100000000\
0028567

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

Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21

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

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.


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