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
The 2009 race will be run on June 20th.
For more on the race visit the website at:
http://www.emiliesrun.com.

3. Road Runner Sports, the world's largest running store at:
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4. Toronto Waterfront Marathon, September 27, 2009
http://www.runnersweb.com/running/STWM_Transporter.html

5. Goodlife Fitness Toronto Marathon - October 18, 2009
Register before the end of this month for the Marathon, Half Marathon, or 5k and
save $$. Fees increase March 1st!
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6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and
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we're committed to help you monitor, analyze and plan your training. We
encourage you to draw on our passion for excellence to help
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7. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run GoodLife Fitness - Coed or Women's Only Visit
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8. iRun Magazine
More than a million Canadians are runners, making it this country's most popular
recreational and fitness activity. Canadians run
for exercise and we run to raise money for important causes. We run alone and in
groups. And every year, hundreds of thousands of us
participate in organized races, from fun runs to marathons, which are growing
steadily.
Until now, Canadian runners haven't had our own running magazine. But now,
there's iRun, providing a uniquely Canadian perspective
on the activity and the sport. Published six times a year, iRun educates,
informs and inspires Canadian runners.
The Team
Mark Sutcliffe, Publisher and Editor
Mark has more than 20 years of experience in the Canadian media business. An
avid runner, he has completed five marathons and 10
half-marathons. He writes a popular weekly column on running in the Ottawa
Citizen and co-hosts The Running Show every week on The
Team 1200 radio. Mark is the former Executive Editor of the Ottawa Citizen and
has also launched several publications, including the
Ottawa Business Journal, now in its second decade, and the Kitchissippi Times, a
successful community newspaper in Ottawa. His
writing has appeared across the country in daily newspapers, and magazines like
Macleans and Canadian Business.
Ray Zahab, Contributing Editor
Ray Zahab is Canada's most renowned ultramarathon runner. A former pack-a-day
smoker, Ray transformed his life by becoming a
successful long-distance runner, winning some of the world's most challenging
foot races. Beginning in November 2006, Ray and two
other runners ran across the Sahara Desert in 111 days, averaging 70 kilometres
per day without a single day's rest. Ray is an
accomplished public speaker, writes regularly about running and coaches athletes
striving to achieve their own goals.
Distribution
iRun is Canada's highest-circulation and most popular running magazine. With a
total distribution of 50,000 and more than 9,000
subscribers, iRun is leading the market in the rapidly growing and highly
desirable demographic of Canadian runners.
iRun Magazine is a sponsor of Emilie's Run
http://www.irun.ca/

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

10. 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/

11. Training Peaks
The Runner's Web has partnered with Training Peaks to provide online coaching
from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald.
Sign up at:
https://home.trainingpeaks.com/create-account-personal-edition.aspx?af=RunnersWe\
b


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If anyone is looking for a web mail provider, you might wish to consider
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Race Directors: Advertise your event on the Runner's Web.
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NEW THIS WEEK:

ChampionUSA
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It's The Shorts Sale at ChampionUSA.com! Get Shorts As Low As $8.99! This offer
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Holabird Sports:
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The Runner's Web has partnered with Training Peaks to provide online coaching
from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald.
Sign up at:
https://home.trainingpeaks.com/create-account-personal-edition.aspx?af=RunnersWe\
b

Under Armour is pleased to announce Free Shipping on Orders $75+ through May
31st! Please use the following code, UASPRING02, and
shop at Under Armour today!
Free Shipping on all orders over $75!
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Event directors, add your event to our Event Calendar at:
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Events must be approved before going live.

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\
&SPSID=105551

I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook
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At the Runner's Web site, click "Join this group". Once I have approved your
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

* BREAKSWEAT.TV
We have partnered with Breaksweat TV to provide us with video content.
Simply Sports Media is part of a large group called Simply Media, which operates
more than 25 digital TV channels, including 6 on
satellite and cable. Simply Media has developed and continues to expand on
premium content for TV, web, mobile, captive Audience
Networks, and IPTV.
Breaksweat.tv was recently launched to provide instant access to premium video
content covering outdoor sports. The innovative
online channel uses a system called, Brightcove to continually and seamlessly
deliver content to its users, whilst providing
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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
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monthly column from CTS at:
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Carmichael Training Systems at:
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* Peak Performance Online Peak Performance is a subscription-only newsletter for
athletes, featuring the latest research from the
sports science world. We cover the whole range of sports, from running and
rowing to cycling and swimming, and each issue is packed
full of exclusive information for anyone who's serious about sport. It's
published 16 times a year, including four special reports,
by Electric Word plc. Peak Performance is not available in the shops - only our
subscribers are able to access the valuable
information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at: Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

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

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


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


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Training Tip - Double Up
2. Sports Coaching: an interview with periodization coach Tudor Bompa
3. Hi-Tech Cycling- Engineers Create A Strong But Lightweight Isotruss Bike
Using Carbon Fibers
4. Temporary Transient Heart Dysfunction Found In Some Long-distance Runners
5. Podcast: Nate Jenkins Talks Training
Great training insight and inspiration from the World Champs marathoner.
6. 10 Tips to Race Tough
7. Cereal And Milk Is The New Sports Supplement
8. Of Marathons and Meditation
Can a calm mind lead to a faster body?
9. Dame Kelly Holmes says you don't have to be skinny to be a champion
10. Strengthen those bones: pump iron or hit the road
11. Adults Aren't Active Enough, 22-year Study Finds
12. The Science Behind the Fiction
Will Gene Doping be the Next Big Sports Scandal.
13. Cycling Equipment: The effect of aerodynamics and drag on cycling
performance
14. Dr. Gabe Mirkin's Fitness and Health E-Zine
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"How has the current economic situation affected your involvement in sports?"

1. Less travel to events
2. Fewer equipment purchases
3. Entering fewer events
4. Spending less on sports supplements
5. Fewer magazine subscriptions
6. Paying less for online or in-person coaching

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:
Which brand(s) of running shoe(s) have you worn?
Answers Percent
1. adidas 11%
2. Asics 14%
3. Brooks 9%
4. Fila 6%
5. Mizuno 10%
6. New Balance 11%
7. Nike 10%
8. Reebok 10%
9. Saucony 11%
10. Avia, Diadora, Etonic, Puma, Other 8%


FIVE STAR SITE OF THE MONTH: RunningUSA.org
Mission
Running USA advances the growth and success of the running industry in America.
Overall Goals
1. Promote and build the sport
2. Provide quality services that enhance members' businesses
History
Running USA, a non-profit organization for the running industry, was launched on
March 13, 1999 in Los Angeles. A joint and historic
venture with USA Track & Field (USATF), Running USA resulted from a year of
planning by the race directors of several leading U.S.
road races along with USATF's Long Distance Running Chairs and its CEO Craig
Masback. Steve Edwards was named its first executive
director.
From its original press release, Running USA was created to improve the status
of road racing in the United States through
collective marketing and promotions, services to runners and events and the
development of American world class stars
Visit the site at:
http://www.runningusa.org


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


BOOK/VIDEO/MOVIE OF THE MONTH: The Winning Mind: My Inside Track on Great
Leadership: Developing Inspirational Leadership and
Delivering Winning Results
By Seb Coe
Product Description
THE WINNING MIND is Seb Coe's highly personal account which gives true insight
into how success can be achieved.
From a childhood amidst the steel mills of Yorkshire to Olympic glory and
beyond, Sebastian Coe has always known how to capitalise
on the moments which separate winners from losers. Great leadership is also
about seizing the moment and doing the right thing at
the right time. The daily challenges, hard graft, meticulous planning, small
wins and frequent set-backs are all critical steps
which take you closer to a winning position and your ultimate goal. THE WINNING
MIND combines inspirational leadership,
self-development, popular business and biography that will help nurture the
qualities needed to achieve your full potential.
About the Author
Sebastian Coe is a winner. His record as a sporting champion and world-record
holder in middle-distance running speaks for itself,
and earned him four Olympic medals during a glittering career. He is also a
renaissance man of our times, as his record of achieving
success in many different areas of life shows. Sebastian Coe, now Lord Coe of
Ranmore, has been a politician, a business leader and
the inspirational figurehead of the successful 2012 Olympic bid. He is a life
peer, a Knight Commander of the Order of the British
Empire and is Vice President of the International Association of Athletics
Federations. Sebastian Coe has the passion,
determination, focus, dedication and self-belief that mark him out as a true
champion.
Buy the book from Amazon at:
http://www.amazon.co.uk/exec/obidos/ASIN/0755318838/runnersweb-21

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. Training Tip - Double Up:
As the summer approaches with its longer days, exciting elite track season and
lots of local road races, my enthusiasm for running
invariably increases as well. Adding 2-3 double days per week is a great way to
deal with this extra motivation. A 20-30-minute
shakeout run first thing in the morning before grabbing breakfast, a quick
shower and hopping on the bus to go to work invariably
puts me in a good mood for the rest of the day. Other times I might do my main
run of the day while the morning coolness is still
hanging around, and then pop out the door for a quick 4 miles to unwind after
work in the evening.
Aside from the insta-mood lift you get from the more frequent endorphin boosts,
there are some actual training benefits you might be
able to get out of adding some doubles to your schedule as well. The summertime,
with its lack of darkness, snow and ice is a great
time to experiment with this sort of program.
ADD MILEAGE: Many runners initially take up doubling as a simple way to add a
bit more mileage to their weekly tab. Those easy 3-
and 4-milers in the morning don't sound (or feel) like much, but they quickly
add up when a 7-mile day becomes a 10-mile day, and a
10-mile day, a 14-er. If you're having trouble increasing the length of your
long run, start adding the miles on as a separate run
the evening before. After a few weeks of 5 at night and 10 in the morning, you
(and your body) realize that "night" and "morning"
aren't separated by more than a few hours of sleep and before long, 15 miles at
once is something your body can easily handle.
AVOID HOT WEATHER: Simply put, two short runs can fit better before and after
sunrise and sunset, respectively, than one longer one.
If you live in a truly harsh summer clime, avoiding the sun may be your best bet
for effective training. And adding a second run
during the "other" dark time of the "day" will allow you to better maintain the
fitness that you probably gained by training through
your mild winter weather.
GET USED TO MORNING RUNNING: We know, many of you probably run every single day
in the morning, before work. More power to you, but
for a large variety of reasons, many of us have a very hard time running in the
morning. The body has a hard time waking up and
running at the same time. Unfortunately, most road and cross country races are
run in the morning. So it would benefit those of us
who are generally evening runners to gain some proficiency at running in the
morning hours. Ease into your morning runs. Don't wear
a watch or hold to your standard afternoon-run pace expectations. Our bodies are
incredibly adaptable, if we just give them some
time and patience. Start with just one morning run per week, then add another
one or two as you are able.
ACCUSTOM BODY TO NEW STRESSES: As we mentioned above, our bodies are very
adaptable. Running twice a day requires our body to
recover from running twice per day. As we gradually increase our training load
over the years, this is a great way to take the next
step. The first few times you double, you'll probably feel very sluggish on that
second daily run. But eventually, your body will
get used to it and you'll feel peppy and sprightly for that evening run once
again. Congratulations, your body has adapted!
SHAKEOUT FROM WORKOUTS: What's the best way to recover from running? Why, by
running of course! After a tough evening track session
or tempo run, 20-30 minutes of easy running the next morning is a great tonic
for working out soreness and kinks.
-- Katie Wolpert, www.runningtimes.com webmaster

2. Sports Coaching: an interview with periodization coach Tudor Bompa:
Periodization from a sport science point of view
Tudor Bompa has been called the father of periodization (training planning) and
I bet there are very few athletes in the world who
don’t owe their successes (even if they don’t realise it) to the former
Romanian’s theories in some way or another.
Bompa has had his detractors (maybe because he advised ‘drugs cheat sprinter’
Ben Johnson and his coach Charlie Francis in the
Eighties), but I believe he is the genuine article. He did the research, proved
the theory by coaching Olympic and world champions
and should be hailed as one of the greatest practical sports sport scientists of
all time.
Having training advice provided by coaches such as Bompa on Peak Performance
Premium is what makes our online site such an exciting
and informative resource.
PPP: How did you get involved in sport?
TB: Like almost every kid in Romania, I started to play football. Track and
field also captivated me so much so that during my
mid-teens I was very busy training and competing in both sports. I quickly
realised that the athleticism I gained from track and
field greatly helped my football. I was the fastest and the strongest in our
junior football league and by the time I was 17 I was
selected for the Romanian national under-18 side. And I was still training for
track. I won a silver and two bronze medals in the
under 18 national championships. These were in the sprints and the pentathlon,
so I was busy! However, an unfortunate ankle injury
terminated my football career.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/sports-coaching-interview-periodization-coach-tu\
dor-bompa-40858


3. Hi-Tech Cycling- Engineers Create A Strong But Lightweight Isotruss Bike
Using Carbon Fibers:
Engineers used elements of architecture and geometry to create a strong but
lightweight triangle-based isotruss bicycle frame. To
make a road bike or mountain bike, the isotruss is first wound with carbon fiber
using a sheet that holds the tension constant. The
engineers then hand-wind Kevlar strands over the isotruss. The process creates a
bike with a large strength-to-weight ratio.
Almost every kid has at one time or another asked for one for Christmas. Now,
engineers have developed what may be the most
technologically advanced bike to hit the road yet. It took ten years to develop
a new incredibly light and strong model that will
take cyclists into the future.
Karl Vizmeg has ridden his Delta 7 Arantix bike 1,700 miles. He has raced dozens
of bikes, but says a new see-through model is the
strongest and lightest.
"This is phenomenal," said Vizmeg. "I've had so much fun this year, particularly
with the 'wow' factor, but [also] because it's such
a great racing bike."
Vizmeg's $8,500 bike was handmade in Utah using geometry and architecture. To
make bikes like his, workers first make an isotruss, a
form made from isosceles triangles. Then, they wind carbon fiber around the form
-- creating a great strength-to-weight ratio.
More...from Science Daily at:
http://www.sciencedaily.com/videos/2008/1201-hitech_cycling.htm


4. Temporary Transient Heart Dysfunction Found In Some Long-distance Runners:
A new study using advanced cardiac imaging technology indicates that cardiac
abnormalities experienced by some marathon runners
following competition are temporary, and do not result in damage to the heart
muscle. The study, conducted by researchers at the
University of Manitoba, marked the first use of cardiac magnetic resonance
imaging, or CMR, in a post-marathon setting.
The research will be presented on May 17, at the 105th International Conference
of the American Thoracic Society in San Diego.
"Although previous studies of marathon runners have demonstrated biochemical
evidence of cardiac injury and have correlated these
findings with echocardiographic evidence of cardiac dysfunction, this was the
first time CMR has been used to further evaluate and
understand the effects of marathon running on the heart," said study
investigator Davinder S. Jassal, M.D., assistant professor of
cardiology, radiology and physiology at St. Boniface General Hospital Research
Centre in Winnipeg.
The study examined the cardiac health of 14 runners who participated in the full
2008 Manitoba Marathon in Winnipeg, Canada. All
runners were classified, for purposes of the study, as "non-elite," meaning they
participated on a casual, non-professional basis,
with limited or no training. Prior to the marathon, each study participant
underwent a comprehensive health screening, including
blood tests to determine the levels of cardiac biomarkers, factors present in
the blood that reflect the health of the heart muscle.
Following the race, additional blood samples were taken and echocardiograms and
CMR were performed.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/05/090517143229.htm


5. Podcast: Nate Jenkins Talks Training:
Great training insight and inspiration from the World Champs marathoner.
This Running Times blogger should be an inspiration to all who long for self
excellence but lack great genetic gifts. Through sheer
force of will and dedication to training, Jenkins has remade himself from a
so-so collegiate runner into a member of this year's
World Championships marathon squad for the U.S. In this podcast, he covers it
all, from how he structures his training, what a guy
with a 2:10 marathon goal is doing running 8:00 pace most days and how he keeps
the faith during months on end of unsatisfying
races. (20:30) Listen at Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=16601


6. 10 Tips to Race Tough:
1. Break It Down
Forget the big picture; think small. "When things get tough, I know I can always
run just one more mile," says Jess Norton of
Seattle. Or try something shorter. Adrienne Ramsey of Hingham, Massachusetts,
tells herself, "You can do anything for one more
minute." Jeff Rothman of Los Angeles targets landmarks. "I say to myself, 'Get
to that building 300 meters from here.' Then, 'Now
get to that tree 200 meters ahead...'" Harry Thompson of Charlotte, North
Carolina, uses moving targets. "I make a game of trying to
pick off people who are ahead of me one by one," he says.
"I think, If I stop running, how am I going to get home?" -Josh via
RunnersWorld.com
2. Repeat a Mantra
Follow the lead of elites, and tap into the power of words. "My favorite saying
is 'Do or do not; there is no try.' It's from Star
Wars," says Brian Sell, 2008 U.S. Olympic marathoner. Steve Prefontaine's "Pure
guts race" inspires Octavius Bonacquisti of Austin,
Texas, while Kellana Hindert of Cincinnati invokes Ryan Hall's "Run the mile you
are in." A runner who wishes to be known simply as
Jeff repeats Lance Armstrong's: "Pain is temporary; quitting lasts forever."
Heidi McIlroy of Kent, Washington, takes a different
approach, talking trash-to herself. "I say things like, 'Legs, you're fine. No
big deal. That hill? Hardly anything. Don't be such
wimps, just keep moving.' Works like a charm."
More...from Active Runner at:
http://tinyurl.com/pezfvy


7. Cereal And Milk Is The New Sports Supplement:
A bowl of whole-grain cereal is as good as a sports drink for recovery after
exercise. New research has shown that the readily
available and relatively inexpensive breakfast food is as effective as popular,
carbohydrate-based "sports drinks."
Exercise physiologist Lynne Kammer, from The University of Texas at Austin, led
a group of researchers who investigated the
post-exercise physiological effects of the foods. Kammer and her team studied 12
trained cyclists, 8 male and 4 female. In contrast
to many sports nutrition studies, however, the exercise protocol was designed to
reflect a typical exercise session. After a warm-up
period, the subjects cycled for two hours at a comfortable work rate, rather
than the more frequently seen test-to-exhaustion.
"Our goal was to compare whole grain cereal plus milk—which are ordinary
foods—and sports drinks, after moderate exercise," said
Kammer. "We wanted to understand their relative effects on glycogen repletion
and muscle protein synthesis for the average
individual. We found that glycogen repletion, or the replenishment of immediate
muscle fuel, was just as good after whole grain
cereal consumption and that some aspects of protein synthesis were actually
better".
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/05/090513215408.htm


8. Of Marathons and Meditation:
Can a calm mind lead to a faster body?
Jim Martin, a veteran marathoner and attorney from Boulder, Colorado, has a
"monkey mind." Perhaps you do, too, with thoughts,
ideas, musings and reflections constantly flowing through your head like
detritus whipping about in a windstorm.
Or, like a monkey, rattling the walls of his cage.
If so, you might want to start a meditation practice. Not only could it calm
your monkey mind, it could lead to significant
improvements in your running -- and your life, say Martin and other runners who
have incorporated meditation into their training
regime.
"It gives me a way to focus," says Martin, a 2:34 marathoner who began
meditating while recovering from a bicycle accident suffered
while at the Falmouth Road Race last summer. "It also gives you a sense of
'now.' It takes you to the 'right now,' which is what you
want from your running and training."
Martin's newness to meditating was evident during our interview, as his monkey
mind was busy answering his cell phone and sending
text messages regarding his latest real estate deal. He was, however, much more
tranquil than in past years.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=16397


9. Dame Kelly Holmes says you don't have to be skinny to be a champion:
IF you think the Female Athlete Triad has something to do with Chinese organised
crime, you are probably not alone.
Despite being a serious health threat to young female athletes, it is a
condition that receives little publicity. There are,
apparently, even coaches who are unaware of its existence.
That is something Dame Kelly Holmes, Britain's most successful Olympic track
athlete, desperately wants to change.
Holmes, who now supports 45 up-and-coming female athletes through her 'On Camp
With Kelly' programme, was the host of a conference
on the subject at Loughborough last week where the facts were spelled out to
some of the country's leading track coaches.
In simple terms, the Female Athlete Triad is an interconnected triple whammy of
potentially dangerous health problems that starts
with energy deficiency caused by poor nutrition and leads to loss of menstrual
function and stress fractures caused by low bone
density.
The energy deficiency (defined as energy intake minus energy expended) can be
down to a full-blown eating disorder such as anorexia
or bulimia, or it can be the result of 'disordered eating'- not replacing the
calories expended in heavy training, either out of
ignorance or a mistaken belief that dieting can improve performance.
The issue facing athletics is the common perception among young women,
particularly those in endurance events, that thin equals
fast.
"The core of it is that a lot of athletes think that they need to be light and
skinny to run faster," says Holmes.
More...from the Guardian at:
http://blogs.telegraph.co.uk/simonhart/blog/2009/05/20/dame_kelly_holmes_says_yo\
u_dont_have_to_be_skinny_to_be_a_champion


10. Strengthen those bones: pump iron or hit the road:
Alex Hutchinson draws on the latest research to answer your fitness and workout
questions in this biweekly column on the science of
sport.
The question:
What type of exercise is best for maintaining strong bones?
The answer:
The key word here is "maintain," as 95 per cent of your mature skeleton is
already in place by the age of 17 for girls and 19 for
boys. Once you reach adulthood, it's basically one long fight against the slow
but inexorable loss of bone strength - and the key to
that fight, many of us assume, is weight-bearing activities.
But the latest research shows that resistance-training exercises like lifting
weights can also play a crucial role in bone health -
and in some cases are even more effective than weight-bearing activities such as
elliptical training.
"Over the past decade, people have realized that bone is more dynamic than we
thought. It's actually a pretty responsive tissue,"
says Heather McKay, a professor in the faculty of medicine at the University of
British Columbia and the director of the Centre for
Hip Health and Musculoskeletal Research.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/life/health/strengthen-those-bones-pump-iron-or-h\
it-the-road/article1148067/


11. Adults Aren't Active Enough, 22-year Study Finds:
A new study has sounded the alarm that the majority of Canadian adults are
inactive over their lifespan and don't exercise enough
during their leisure time. The study is unique in that it collected information
over two decades from the 1981 Canada Fitness
Survey, the 1988 Campbell's Survey of Well-Being and from the 2002/4 Physical
Activity Longitudinal Study of the Canadian Fitness
and Lifestyle Research Institute.
The research team studied a healthy subgroup of Canadians and found almost 56
percent were consistently inactive and only 12 percent
of participants remained active with each subsequent survey. The investigation
was a partnership between the Université de Montréal,
the Sainte-Justine Hospital Research Center, the Centre Hospitalier de
l'Université de Montréal, the Canadian Fitness and Lifestyle
Research Institute and the Pennington Biomedical Research Center.
"Women and older participants, compared to men or their younger peers, were less
likely to follow a consistently active lifestyle.
And participants with less education and lower household income were also less
likely to be active," says lead author Tracie A.
Barnett, a professor at the Université de Montréal's Department of Social and
Preventive Medicine and a researcher at the
Sainte-Justine University Hospital Research Center.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/05/090512121301.htm


12. The Science Behind the Fiction:
Will Gene Doping be the Next Big Sports Scandal.
As far as anyone knows, gene doping hasn't yet hit the athletic world. But forms
of it are definitely possible, derived from medical
research on muscle-wasting diseases. "We're trying to work with muscular
dystrophy," said Lee Sweeney, a physiologist at the
University of Pennsylvania, as far back as 2004. "But we're drawing a road map
for how the athlete of the future could obtain
tremendous performance enhancement."
One way it can be done is by using a designer virus to insert strength-or
endurance-boosting genes into muscle cells, says Theodore
Friedmann, a gene therapy researcher at the University of California, San Diego.
Sweeney's group and others have used a hormone
called insulin-like growth factor-1 (IGF-1) to create mice whose muscles don't
atrophy as quickly as normal with age. Young mice
wind up 15 to 20 percent stronger -- without training. "It's the couch potato's
dream," Sweeney says.
It's also possible to turn the muscles (or other cells) into chemical factories
for the body to make its own performance-enhancing
drugs. In animal tests, for example, a synthetic virus called Repoxygen can
insert the erythropoietin (EPO) gene into muscle cells,
causing the animals to make more EPO (the hormone that signals the body to make
more red blood cells). Sophisticated tests can
detect the difference between the body's EPO and the lab-synthesized version
used by cheating athletes. But EPO created by altering
the body's DNA would be indistinguishable from the natural compound.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=16386


13. Cycling Equipment: The effect of aerodynamics and drag on cycling
performance:
How to prevent aerodynamics and drag from ruining your performance
When it comes to high-performance cycling, aerodynamic innovation is paramount.
In the first of two articles, Joe Beer explains the
role of wind tunnel testing to improve bike aerodynamics and how it can be used
to improve cycling performance.
As early as the 1880s, cyclists sought a high-altitude track, known as a
velodrome, in order to ride a greater distance during
record attempts. This was possible because of the lower density of air reducing
wind resistance acting on the rider. However,
despite the adoption of the drop handlebar bike and riding in protective
‘groups’ or peletons in the early part of the 20th century
nothing much changed until the 1970s. It was then that the legendary Eddy Merckx
visited a wind tunnel prior to his 1972 ‘hour’
record in order to hone his bike and riding position.
However, it took the Renault-Gitane team and a host of aerodynamic innovations
in the late 1970s and early 1980s to put wind tunnel
testing into the ‘must-have’ toolbox of pro teams and Olympians seeking maximum
speed. Francesco Moser famously used two disc
wheels, a special skinsuit and up-turned handlebars to break Merckx's record,
causing a rulebook change and transforming the sport.
The floodgates opened at the 1984 Los Angeles Olympics, fuelled by huge American
investment in aerodynamics, which became the
driving force behind all aspects of bike technology. Today, all contemporary pro
teams and countries with performance programmes
include wind tunnel testing.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/cycling-equipment-effect-aerodynamics-and-drag-c\
ycling-performance-40874


14. Dr. Gabe Mirkin's Fitness and Health E-Zine:
** Why Antioxidant Supplements May Harm, Not Help
A new study from researchers at University of Bonn and Harvard gives a plausible
explanation for the negative effects of antioxidant
vitamins that have been reported in several previous studies. They show that
people who take 1000 mg/day of vitamin C and 400
IU/day of vitamin E do not gain the benefits of increased insulin sensitivity
when they exercise (Proceedings of the National
Academy of Sciences, May 12, 2009). Here's a detailed explanation of this
important finding:
* When blood sugar levels rise too high, sugar sticks on the surface of cell
membranes and can never get off; it is converted in a
series of chemical reactions to sorbitol that destroys cells.
* Contracting muscles help to prevent this damage by removing sugar so fast from
the bloodstream that blood sugar levels do not rise
too high.
* Food is converted to energy to power your muscles by a series of chemical
reactions that shuffle electrons from molecule to
molecule.
* This occurs primarily in the mitochondria, small energy-producing chambers in
cells, that number anywhere from a few to thousands
in each cell.
* As electrons are shuffled to produce energy, extra electrons can accumulate.
They can either end on hydrogen atoms to form water
and become harmless, or they can end up
on oxygen atoms to form free radicals that can damage cells. This can cause
cancers, heart attacks and other life-shortening
conditions.
* Exercise speeds up the reactions that turn food into energy. So exercise
increases the production of free radicals.
* The body responds to this increased production of free radicals during
exercise by producing tremendous numbers of antioxidants
that sop up the free radicals and render them
harmless.
* Exercise prolongs life and prevents heart attacks and cancers by causing the
body to dispose of free radicals by the increased
production of antioxidants.
* This new study explains that if you exercise and take antioxidant vitamins C
and E, you prevent your own body from making large
amounts of antioxidants during exercise, so more
free radicals (oxidants) accumulate in your body and more cells are damaged.
This study reinforces the recommendations I have given for years: Exercise every
day, and get the antioxidant vitamins and other
nutrients your body needs from foods, not from pills.
Eat a wide variety of foods including large amounts of fruits, vegetables, whole
grains, beams, nuts and other seeds.
** Glucosamine and Chondroitin Sulfate for Arthritic Pain
One in 10 Americans suffers from osteo or degenerative arthritis, a disease in
which the currently used medications, acetaminophen,
aspirin and nonsteroidal antiinflammatory drugs, do not slow or reverse the
progressive destruction of joints and no cause is known.
Over the last decade, reports have shown that pills containing chondroitin
sulfate and glucosamine, two components of cartilage, may
help alleviate the pain. Three major reviews in the scientific literature claim
that the three studies showing that glucosamine
relieves pain were poorly designed and therefore cannot be offered as proof of
benefit. On the other hand, six studies from Europe
and another from the United States show that chondroitin sulfate does help to
slow joint destruction and pain caused by
osteoarthritis (journal references for these studies).
One study in Rheumatology showed that glucosamine is not more effective than a
placebo in controlling arthritic pain (8).
Several studies show that glucosamine helps control pain, but it is very
difficult to test the effect of any drug on pain because a
very significant number of people will benefit just as much from placebos. The
authors performed a double blind study over six
months in which they gave either 1500 mg glucosamine or placebo pills daily to
patients with arthritis. Neither the doctors nor the
patients knew who received glucosamine. One out of three patients receiving
glucosamine had excellent control of their pain. but one
out of three people receiving placebos also had the same excellent response.
Another study in the British medical journal, Lancet, showed that glucosamine
helps to retard the breakdown of cartilage. Up to
then, studies showed only that glucosamine helps to relieve pain. People with
arthritis received either 1500 mg of glucosamine or
placebo. X rays of their knees showed that the placebo group lost more distance
between the bones of their knees than the
glucosamine group.
The ends of bones at the knee joint are covered with cartilage, so the greater
the distance between the bones on X ray, the greater
the amount of cartilage. There is a serious problem with the study. People with
arthritis often cannot fully straighten their knees,
so it is impossible to use distance between bones to determine how much
cartilage is lost. For example, if a person bends his knees
a little, he will have the bones closer together than when he holds his knees
straight. That means that anything that blocks pain
will allow person to straighten his knees and have a greater distance between
the bones at the knee. You should get the same benefit
from any pain medicine. Furthermore, the study was sponsored by Rotta Research
Group, who could gain billions of dollars from sales
promoted by this study.
An earlier editorial in Lancet raises questions about the safety of glucosamine
(2). Most research shows that glucosamine can help
to relieve some of the pain associated with arthritis (3), but does not help to
prevent cartilaginous damage and has not been shown
to heal broken cartilage. Therefore, it is no more effective in treating
arthritis than aspirin, but costs more than aspirin, but
less than most brand name arthritis pain drugs that your doctor prescribes.
Glucosamine helps form aggrecan, the part of cartilage that allows cartilage to
swell and shrink, acting like a shock absorber to
help protect your knees from the trauma of running and walking. Adding
glucosamine to cartilaginous cells in a test tube causes them
to increases production of aggrecan (4).
However, in light of this good news, you should know that glucosamine can block
the effects of insulin, causing blood sugar levels
to rise (5,6,7), increasing likelihood of suffering the side effects of diabetes
in susceptible people.
1) Lancet, January 27, 2001
2 )Mark Adams: editorial The Lancet, July 31, 1999, 354(9176):353-354.
3) Muller-Fabbender et al. Glucosamine compared to ibuprofen in osteoarthritis
of the knee. Osteoarthritis Cartilage. 1994;2:61-69.
4)Bassler et al. Stimulation of Proteoglycan production by glucosamine sulfate
in chondrocytes isolated from human osteoarthritis
articular cartilage in vitro. Osteoarthritis Cartilage. 1998;6:427-434.
5) Am J Physiol Cell Physiol 1996;270:C803-11.
6) Diabetes 1995;45:1003-10089.
7) Proc Assoc Am Phys 1998;110:422-432.
8) A randomized, double-blind, placebo-controlled trial of glucosamine sulphate
as an analgesic in osteoarthritis of the knee.
Rheumatology, 2002, Vol 41, Iss 3, pp 279-284. R Hughes, A Carr. Hughes R,
Ashford & St Peters Hosp Trust, Dept Rheumatol, Guildford
Rd, Surrey KY16 0PZ, ENGLAND
** Dear Dr. Mirkin: How can I tell if I'm improving my level of fitness?
The best way is to race and see how much faster you become. However, you don't
need to do that. You can also use a simple test
called Heart Rate Recovery. Tim Noakes, a former marathon runner, followed
competitive bicycle racers through a four-week
very-intense training program and showed that a simple test that can be done by
anyone, Heart Rate Recovery, was as accurate as a
measurement of improvement as more sophisticated and expensive tests, such as
peak power output, VO(2max) or a 40-km time trial
(European journal of applied physiology. March, 2009;105(5):705-13.)
This test should be done only by people who have no hidden heart disease, since
exercising to your maximum can cause a heart attack
in people who have damaged hearts.
Exercise as hard as you can, close to the fastest your heart can beat, for at
least a few minutes. Use a heart rate monitor to check
your pulse just before you stop and then again one minute later. If you are
fit, your heart rate will drop 30 beats or more in the
first minute. As your level of fitness improves, your heart rate recovery
increases also.
** Drop in Performance? Common Causes
1) The most common cause of a drop in performance in cycling, or any other
sport, is overtraining: going hard when you should go
easy. Hard-and- easy refers to intensity (speed and pressure on the pedals), not
to total mileage. On one day, you ride very fast
with your group, feel sore on the next day and go slowly for as many days as it
takes for the soreness to go away. When the soreness
goes away, you ride fast again. If you take hard workouts while your muscles
are still sore you can cause chronic muscle soreness.
2) A second cause is a low-salt syndrome caused by sweat loss. The only mineral
that you need in large amounts is sodium, common
table salt. All athletes have to salt food heavily and use lots of salt. Your
doctor can check for low-salt syndrome by having you
take a very hard workout on one day, replenish your fluids, and then draw blood
for sodium and chloride on the next morning. If
you are worried about developing high blood pressure, check your blood pressure
frequently.
3) The third most common cause is lack of vitamin D. Blood levels of vitamin D3
below 75 nmol/L can cause muscles to feel sore,
particularly in the wintertime.
4) You can also fail to recover adequately from intense workouts if you do not
carbohydrate- and protein-load within a half hour
after you finish a workout. Your muscles are maximally sensitive to insulin
during exercise and for up to a half hour after you
finish exercising. Sugar taken within a half hour after you finish your intense
workout will raise your blood sugar level enough to
increase insulin levels. Insulin then drives protein into cells to help you
recover faster.
5) Another cause of muscle soreness is not getting off your feet after intense
workouts. Muscles recover fastest when they are not
used. After intense workouts, lie down instead of
sitting, standing or walking.
If you have had a marked drop in performance in your sport and none of these
causes applies to you, you may need a medical
evaluation.
** Dear Dr. Mirkin: Can deep massage help you recover faster from hard
exercise?
It may; a study from Chukyo University in Japan shows that a deep massage
technique called Petrissage improves cycle ergometer
pedaling performance, recovery from muscle stiffness and perceived lower limb
tiredness (British Journal of Sports Medicine, October
2008).
Petrissage is done by applying great pressure deep into the muscles, with
kneading, wringing, skin rolling and pick-up-and-squeezing
movements performed with the padded palmar surface of the hand, fingers and
thumbs.
** Dear Dr. Mirkin: Anything new for treatment of joint pains?
Two recent reports show that an extract from the inner membrane of an eggshell
helps to control the pain and flexibility of muscles
and joints in people suffering from osteoarthritis
(Clinical Interventions in Aging, May 19, 2009; Clinical Rheumatology, April
2009).
Glucosamine and chondroitin are extracts from cartilage that have been shown to
help control muscle and joint pain. The inner
membrane of egg shells contains glycosaminoglycans that are similar to these
cartilaginous extracts. Egg shell membrane may help to
control pain and suffering, but I am skeptical until further studies demonstrate
safety and effectiveness. The products are already
on the market before we have adequate data, and the studies are associated with
the company that sells the products.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com


15. Digest Briefs:
** Running Times Medical Corner: Chronic Achilles Soreness
Q: I have a pain along the inner side of my left foot when I run. I don't think
it is Plantar Fasciitis, because it is on the side
of the foot, not the sole. What could be the cause of the pain? What could be
done to reduce the pain?
I have low arch feet, but am not an over pronator because my shoes wear out on
the outer edge instead of the inner on my right shoe.
Is it possible that my left foot is under pronating and the right foot is over
pronating?
--Esther from Singapore
A: Pain along the inside of the foot may be due to inflammation of a tendon
(posterior tibialis) that attaches to the bone that is
the keystone of the arch (navicular). The posterior tibialis muscle helps to
support the arch of the foot. Since you have low
arches, it is possible that the muscle and tendon are overworked, causing
inflammation and pain. Another possible cause of pain is a
stress fracture of the navicular.
The wear pattern on your shoe may not necessarily mean that you underpronate. A
running coach or knowledgeable running shoe sales
person could evaluate your running form.
Work on strengthening your foot and ankle muscles. Put an ankle weight on your
foot and point your foot inward 10 times, outward 10
times and upward 10 times. Perform 3 sets of these exercises. Pick up small
objects, such as marbles, with your toes for about 5
minutes twice a day. Apply ice to your foot for 15 minutes 3 times per day. If
symptoms persist, you should see a sports medicine
specialist to make sure that you do not have a stress fracture.
-- Dr. Cathy Fieseler, MD, www.runningtimes.com
Do you have a question for Running Times coaches? Ask it here:
http://runningtimes.com/Article.aspx?ArticleID=11937
** This Week in Running:
10 Years Ago- Catherine Ndereba (KEN) won the 88th edition of the
Bay-to-Breakers (CA/USA) 12K
by two seconds over Elana Meyer (RSA), 38:37 to 38:39. Jane
Omoro (KEN) was 3rd
in 39:14. Lazarus Nyakeraka (KEN) won the men's race by a good
margin, defeating
Armando Quintanilla (MEX) 34:11 to 34:40. Abraham Assefa (ETH)
was 3rd in 35:13.
20 Years Ago- Lynn Jennings (USA) won the Nike Women's Race (DC/USA) 8K in
25:07 with Judi St
Hilaire (USA) 2nd in 25:12 and Brenda Webb (USA) 3rd in 25:14.
This very deep field
included Patti-Sue Plumer (4th), Betty Jo Springs (7th), Janis
Klecker (10th),
Ria VanLandeghem (11th,BEL), Priscilla Welch (15th,ENG), and Joan
Benoit-Samuelson
(21st). This race was held for only four years but still
accounts for nine of the
top 30 all-time world performances.
30 Years Ago- Ferenc Szekeres (HUN) won the Amsterdam (NED) Marathon in
2:14:45.6 with Benji Durden
(USA) 2nd in 2:17:11 and Daniel McDaid (IRL) 3rd in 2:17:29. Cor
Vriend was first
NED in 4th with 2:17:44. The women's race was won by Marianne
Nieuwenhuis (NED) in
3:22:45.
40 Years Ago- Gary Muhrcke (USA) won the 45th Yonkers (NY/USA) Marathon in
2:33:11. Moses Mayfield
(USA) and Jim McDonagh (USA) followed in 2:35:58 and 2:39:34
respectively. Ted Corbitt
(USA) was 5th in 2:49:41 and author Hal Higdon (USA) was 7th in
2:53:47.
50 Years Ago- Stephen James (GBR) won the British Games (ENG) 3 mile in 13:36.
Stanley Eldon (ENG)
was 2nd with the same time and Alastair Wood (SCO) was 3rd in
13:42.
60 Years Ago- Emil Zatopek (CZE) won a 5000m race in Prague CZE with a 14:32.2.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a focus on races, 3000m
and longer, including road, track, and cross-country events. The ARRS has a
website at http://www.arrs.net.
** Massage myths busted
True or False: Massage therapy after strenuous exercise relieves soreness by
stimulating blood flow which assists in the removal of
lactic acid and other waste products from muscles.
If you answer “true” then you are certainly not alone. For decades, many massage
therapists have adhered to the notion that a deep,
penetrating massage gets the blood flowing.
But a new study by researchers at Queen's University in Kingston, Ont., suggests
that the opposite is actually true – it inhibits
circulation at least for a while.
The researchers – led by kinesiologist Michael Tschakovsky – recruited 12
healthy male university students for a series of
experiments. Using ultrasound and blood tests, they observed the effects of
massage on forearm muscles after the volunteers had
performed hand-grip exercises.
“Every time you squeeze the muscle [with massage] you actually squeeze shut the
blood vessels in the arm which prevents blood flow,”
Dr. Tschakovsky said in an interview.
That means lactic acid would hang around in muscles even longer with massage.
But, according to Dr. Tschakovsky, that's not
necessarily a problem. “There's lots of robust evidence to show that lactic acid
does not contribute to muscle fatigue.”
Why then does a massage feel so good? Dr. Tschakovsky can't yet say for sure,
but he suspects that it helps stops muscle spasms.
“The pressure applied to the muscle ... breaks the cycle of the nerve that is
causing the muscle to contract so your muscle will
relax,” he speculated.
The study's findings will be presented later this month at the annual American
College of Sports Medicine conference in Seattle.


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

May 23, 2009:
Ironman Lanzarote - Canary Islands

YAM Scram Kids Run - Burlington, VT

May 23-24, 2009:
Ottawa Race Weekend - Ottawa, ON

May 24, 2009:
Buffalo Marathon - Buffalo, NY

Comrades Marathon - Durban to Pietermaritzburg, South Africa

KeyBank Vermont City Marathon - Burlington, VT

Subaru Shawnigan Lake International Triathlon - BC

May 25, 2009:
Dick's Sporting Goods BolderBOULDER 10K - Boulder, CO

LA Marathon - Los Angeles, CA
Watch Live on UniversalSports.com


June 20, 2009:
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON

August 15-23, 2009:
World Athletics Championships - Berlin, Germany

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

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Have a good week of training and/or racing.

Ken

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
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teams, clinics and fund raising programs for Canada's Olympic athletes.

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

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

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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