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. Tara Quinn-Smith set a new course record
of 16:15.7 beating the 16:29 set by Nicole Stevenson
in 1996.
364 women completed the race with 33 women running under 20:00
The 2010 race will be run on June 19th..
For more on the race visit the website at:
http://www.emiliesrun.com.

2. Cruise To Run -2010, THE ULTIMATE RUNNERS VACATION
January 24-31 www.cruisetorun.com
Registration is open for Cruise To Run 2010. If you are interested in going on
THE ULTIMATE RUNNERS VACATION it would be wise to
book early as Cruise to Run sold out to in 2009.
As the organizers of Cruise to Run we have emphasized that we have put together
runs that we are sure everyone will enjoy. But what
makes Cruise To Run special is the runners who attend. Over 300 runners together
on a vacation doing what they love to do. How can
we go wrong?
The 2010 Cruise will leave San Juan Puerto Rico on the Caribbean Princess and
visit St. Thomas, Tortola , Antigua, St. Lucia and
Barbados. The cruise will have something for everyone, a 5k race, prediction
run, group runs, hash run and a challenging mountain
run. Also included are cocktail parties an organized swim guest speakers, meals,
and much more.
The Caribbean Princess boasts casinos, restaurants, 24 hour buffet, 4 swimming
pools, hot tubs, entertainment, fully equipped gym,
and movies under the stars all for your enjoyment.
The Cruise is meant for everyone to enjoy from the serious to recreational
runner. Runs are a variety of distances and each run is
optional. With Cruise to run you will still have time to the beaches,
snorkeling, shopping and everything else the Caribbean has to
offer.
Guest speakers include Runner's World CRO Bart Yasso, eleven time Ironman
champion Lisa Bentley and marathon great Dick Beardsley.
For more information or to register visit www.cruisetorun.com

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.

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!
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.
http://www.trainingpeaks.com/

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
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.

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

ASSOCIATIONS:
The Runner's Web is a member of Running USA, The National Professional
Organization for the Running Industry.
http://www.runningusa.org/

NEW SUBSCRIBERS: Check the "New Subscribers' note at the bottom of the
newsletter

Check out our RSS auto-feeds page for automated news updates:
http://www.runnersweb.com/running/rw_auto_feeds.html

Webmasters: Get our Syndicated headlines for your site.
http://www.runnersweb.com/running/rw_getRSS.html
Add the Runner's Web News feed to your site through a simple JavaScript. Check
out OnTri.com's implementation at:
http://www.ontri.com/runnersweb.html
The Runner's and Triathlete's Web Digest is now available
through an RSS feed for myYahoo at:
http://e.my.yahoo.com/config/cstore?.opt=content&.url=http%3a//rss.groups.yahoo.\
com/group/RunnersWeb/rss
[Long URL]
The Digest is also available through other RSS Readers on request.

Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
the link on our FrontPage at:
http://www.runnersweb.com . We have added a button for Lauren Groves,
Triathlete.

FACEBOOK
I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook
group, if you are not a member of Facebook, you
must first create a free Facebook account at www.facebook.com. Once you have
your own space, search "Runner's Web" under "Groups".
At the Runner's Web site, click "Join this group". Once I have approved your
request to join, you'll be able to visit the site, post
race photos, discuss training tips, and share information about running, racing
and training.

If anyone is looking for a web mail provider, you might wish to consider
Google's GMail. You can now sign up for free Gmail at
Google WITHOUT AN INVITATION at: www.gmail.com

Race Directors: Advertise your event on the Runner's Web.
For more information:
http://www.runnersweb.com/running/rw_advertising.html
You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.

NEW THIS WEEK:
Get 20% Off PLUS Free Shipping with Purchases of $50 or more at ChampionUSA.com!
This offer is valid through July 4th!
http://click.linksynergy.com/fs-bin/click?id=vVGS2V*0iZg&offerid=139837.10000225\
&type=3&subid=0

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

Event directors, add your event to our Event Calendar at:
http://runnersweb.mhsoftware.com/
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

If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
us at:
mailto:webmaster@... or leave your comments in one of our Forums at:
http://www.runnersweb.com/running/forum.html or from our FrontPage.

We have 2552 subscribers as of publication time. Forward the Runner's Web Digest
to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join .

RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

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

* Sports Nutrition by Sheila Kealey. Sheila is one of Ottawa's top multisport
athletes and a member of the OAC Racing Team and X-C
Ottawa. She has a Masters in Public Health and works in the field of nutritional
epidemiology as a Research Associate with the
University of California, San Diego. Her column index is available at:
http://www.runnersweb.com/running/SK_index.html

* Carmichael Training Systems Carmichael Training Systems was founded in 1999 by
Chris Carmichael. From the beginning, the mission
of the company has been to improve the lives of individuals we work with through
the application of proper and effective fitness and
competitive training techniques. Whether your focus is recreational, advanced,
or you are a professional racer, the coaching
methodology employed by CTS will make you a better athlete. Check the latest
monthly column from CTS at:
http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

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

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

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

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


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Toolbox: Metabolic Fatigue
2. Nighttime Muscle Cramps and Restless Leg Syndrome in Athletes
3. Pistorius research implications
Mix and match until you find similarities: Oscar Pistorius research evaluated.
4. Travel Tip - Flying With Your Bike .By Blue Competition Cycles
5. Dave Scott-Thomas Interview
6. A 3,000-Mile Triumph, Spurred on by Diabetes
7. What Is Fatigue?
8. VO2Max Newsletter - The monthly newsletter of RunCoachJason.com
9. How Do Stress Fractures Develop?
When athletes put great stress on their bodies, the damage to bones may be too
much for the body to repair, potentially ending a
player's season or even career.
10. Eating to Fuel Exercise
11. Dr. Gabe Mirkin's Fitness and Health E-Zine
12. Hamstring Stretches to help the Lower Back
13. This Week in Running
14. 10 Tips For Your Recovery Day
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Are you following the 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:
How will Lance Armstrong do in this summer's Tour de France?
Answers Percent Votes
1 First 18%
2 Top Three 0%
3 Top Ten 36%
4 Top Twenty-Five 9%
5 In the Peleton 36%


FIVE STAR SITE OF THE MONTH: We Are Triathlon
The dedicated triathlon website that gives you the inside track on the sport,
whether you're a seasoned Ironman or limbering up for
your first race. We've got top tips from the pros, the latest interviews, news,
blogs and forums, all within a supportive community
to get behind you in your next event.
Check it out at:
http://www.wearetriathlon.co.uk/


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


BOOK/VIDEO/MOVIE OF THE MONTH: On the Wings of Mercury: The Lorraine Moller
Story (Paperback)
By Lorraine Moller
LORRAINE MOLLER is one of New Zealand's greatest women distance runners. Four
times an Olympic contender, winner of three Avon
Women's Marathons, winner of the Boston Marathon, three times the winner of the
Osaka international Ladies' Marathon, and a
Commonwealth Games medallist, she is indeed a living legend of the running
world.
After a childhood plagued with illness, Lorraine, the teenager, began running
barefoot with her father near her home in Putaruru.
She went on to win a bronze medal in the marathon at the 1992 Barcelona Summer
Olympic Games at the age of 37. She traces her
development as a world-class competitor during a time when women's distance
running was just hitting its stride. A longtime battler
for equality and professionalism in distance running, Lorraine is upfront about
her battles with officialdom, her struggles with
relationships, and the inner demons she strove to conquer.
With the roman god Mercury as her guide, Lorraine's adventures in her pursuit of
Olympic gold underscores an intense inner journey
of self-examination and personal transformation. Here is a candid, personal
story of an extraordinary life: spirited, intelligent,
insightful, and highly entertaining.
From: www.onthewingsofmercury.com.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1877361992/runnersweb/102-0182896-9006569\
?v=glance&s=books
The book is also available at: http://www.lorrainemoller.com


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. Toolbox: Metabolic Fatigue:
Every cyclist loves to eat, and half of the fun of cycling is in having a
built-in excuse to eat in large quantities. What we put
into our bodies before and during our rides, however, can have a direct impact
on our performance and exercise capacity. The topic
of sports nutrition is immense, but we'll start with a primer on fuel
utilization during exercise and the importance of
carbohydrates.
Metabolism Basics
One of the things I really focus on with my exercise physiology class is the
incredible efficiency of the body, with efficiency
defined very broadly. With respect to the metabolic and fuel delivery system,
the human is an omnivore that can eat and digest
almost anything and convert it into fuel for exercise. Compare that to the koala
bear and its reliance on eucalyptus leaves, or my
older son's reliance on meat and aversion to any vegetables or fruits!
But just because we can process a wide range of foodstuffs doesn't give us an
excuse to rely on Pop Tarts and Twinkies for our diet.
It remains important to eat a wide range of quality, nutrient-dense foods that
provide vitamins and minerals in addition to
calories. But we will leave that for another day.
Carping about Carbs
The mass public has been accused of having the attention span of a flea and the
instant gratification needs of an infant. One only
needs to scan through the pages of any lifestyle magazine to see the wide range
of products promising instant weight loss or instant
fitness, most without the need to do more than popping a pill or a six-minute
exercise program.
The cycling world is no different, unfortunately. The fundamental basics of
building fitness (building base, progressive increase in
workload/intensity, balancing training stress and recovery) have been laid out
and known for quite some time now, yet we remain
bombarded with "Climb like a helium balloon in two weeks" training programs or
ads to pimp our ride down to the 6.8 kg limit rather
than reducing the spare tire around our middle.
More...from Pez Cycling at:
http://www.pezcyclingnews.com/?pg=fullstory&id=4904


2. Nighttime Muscle Cramps and Restless Leg Syndrome in Athletes:
One 55 year old competitive male master's athlete in our practice presented for
years complaining of nighttime muscle cramps, with a
standard work-up being unrevealing. We tried stretching, hydrating, adding
electrolytes, and changing training schedules, but
nothing helped. Last year he was asked to describe his symptoms in more detail.
He said his legs felt very uncomfortable, at times
painful, at times like an electric current ran through his legs whenever he was
resting. This would occur at work or in bed. He
would have to get up and move around or stretch to relieve the pain. Frequently,
in the middle of the night, he would experience
these leg sensations and need to get out of bed and stretch or do some simple
exercises to relieve the pain.
Muscle cramps - part of every athlete's life - are involuntary, painful muscle
contractions that are only relieved with stretching.
The likelihood of developing muscle cramps varies from individual to individual.
Some risk factors for muscle cramps include
exercise beyond what is accustomed (either higher intensity or longer duration),
old age, high body weight, family history of muscle
cramps, and inadequate stretching (Schwellnus, 2003). Dehydration and
electrolyte deficiencies such as calcium, potassium, sodium,
magnesium and zinc have not been consistently shown to increase risk for
cramping.
The causes of muscle cramps
The ultimate cause of muscle cramps is unknown, but a current accepted theory is
muscle fatigue. Muscles have nerves that can either
stimulate or inhibit muscle contractions. The signals that inhibit muscle
contractions are just as important to performance and
injury prevention as the signals that activate them. When muscles fatigue, the
inhibitory signals protect the muscles from muscle
strain injuries by blocking ongoing contractions.
More...from TriTraining.ca at:
http://www.tritraining.ca/injuryarticle4.html



3. Pistorius research implications: Mix and match until you find similarities:
Oscar Pistorius research evaluated.
It's taken me a couple days longer than I would have thought to get around to
this post, analysing the recently published research
that was responsible for the CAS' decision to clear Oscar Pistorius to compete
against able-bodied athletes.
There are a couple of reasons for this - one is the ubiquitous work excuse. But
it's also proven very difficult to sift through the
paper and find anything to say that hasn't already been said dozens of times
before. I almost decided to simply post up links to all
the articles I've written on the subject in the last 18 months, because this
latest "revelatory" paper does little to dispel any of
those arguments, and does not, in my opinion, introduce many new points to the
debate. What it does do is so fraught with method
questions that I am not sure what I believe, and the difficult part was sifting
through the paper to understand how comparisons
between Pistorius and the able-bodied runners had been made.
I also struggled whether to do this as one post or to break it up into a few.
Eventually, I decided on one, mostly because later
this week, I have another post planned and didn't want to interrupt this one.
The result, unfortunately, is a long post (sorry). But
if it helps, it's divided into three sections, so you can select to read it in
parts if you wish:
1. Broad thoughts on the methods - key implications, problems and questions
2. The results - what was found and what it means
3. A wrap-up - the "collective" evidence
More...from the Science of Sport at:
http://www.sportsscientists.com/2009/06/pistorius-research-implications.html


4. Travel Tip - Flying With Your Bike .By Blue Competition Cycles:
Flying to a race with a bike has never been an easy prospect, but recently
things seemed to have become tougher and more expensive
than ever. Airlines have declared war on anyone traveling with their bike by
charging excess weight and baggage fees that can
sometimes exceed the price of your ticket.
Experienced racers have learned that flying with your bike packed in a
soft-sided bag is your best shot at avoiding some of these
outrageous fees. Soft cases are smaller and much lighter than the traditional
hard shell case, giving you a better shot at getting
checked-in without having to fork over large sums of cash.
Regardless of which case you decide to use going to your next event, you should
always follow the manufacturer's instructions on
packing your bike to help insure it arrives unscathed. Additionally, here are
some tips from the pros on how to get your bike to the
races as safely and cheaply as possible:
More...from USA Triathlon at:
http://usatriathlon.org/content/index/6729


5. Dave Scott-Thomas Interview:
Dave Scott-Thomas is the head coach of cross-country and track and field at the
University of Guelph in Ontario, Canada. He is also
the coach of the National Endurance Centre at Guelph, working with one of the
strongest groups of National Team athletes in Canada.
Indeed, two of his athletes ran in the 2008 Beijing Olympics, Taylor Milne and
Eric Gillis, with a third, Reid Coolsaet just missing
out due to injury. Dave is the winner of numerous Provincial and National
coaching awards in Canada following the incredible success
he has had with both his collegiate and post-collegiate runners. In the past
eight years, he has established the varsity program at
Guelph as the premier distance program for men and women in Canada. Dave has
also been a team coach for Canada at a number of global
events including the World Student Games, the World Cross-Country Championships
and the World Track and Field Championships.
In this fascinating interview, Dave outlines the vision he brought to Guelph ten
years ago to begin a University and Club program
that could work in partnership to develop international class athletes. Many
people thought Dave was dreaming, but his results now
prove otherwise. So, how did he do it? Besides a dedication to the "science" of
coaching and the development of a sound training
philosophy, Dave was able to establish a strong culture of success, trust and
communication through his well-thought out vision of
leadership. As a result, he was able to foster a number of positive and
productive relationships, not just with his athletes, but
with administrators, sponsors and members of the Guelph community. For coaches
looking for advice and inspiration on how to build a
program and lead effectively, this interview offers example after example of how
to do just that.
Click here to access this interview via our Media On Demand system:
https://apps.rampinteractive.com/athleticscoaching/


6. A 3,000-Mile Triumph, Spurred on by Diabetes:
Last week, a team of eight cyclists completed the coast-to-coast bike marathon
called the Race Across America in record time. It was
quite an achievement under any circumstances, but what made it extraordinary was
something all eight of them had in common: Type 1
diabetes.
Type 1, sometimes called juvenile diabetes, poses special challenges for
athletes. A person with Type 1 can't produce insulin and
must take regular injections to control blood sugar. But exercise can also lead
to precipitous, even deadly, drops in blood sugar.
(Type 2 diabetes, by far the more common form of the disease, typically develops
later in life, often linked to poor eating habits
and weight gain; exercise is often prescribed as a way to keep blood sugar low.)
The accomplishments of the cyclists, who have a corporate sponsor and ride as
Team Type 1, have become a source of inspiration for
the estimated three million Americans with Type 1 diabetes, and especially for
worried parents confronting a diagnosis of the
disease in their children.
But the victory also offers lessons for the rest of us, underlining the benefits
of daily vigilance when it comes to health. Because
people with Type 1 produce no insulin, they cannot survive without injecting it
before each meal, and they must wear a monitor or
test their blood several times a day to check their glucose levels. Meals,
snacks, exercise and medication are carefully balanced.
This meticulous regimen is necessary to prevent diabetes complications, which
can include kidney failure, blindness and death. But
closely controlling blood sugar can also result in an enviable level of weight
management and overall health.
More...from the NY Times at:
http://www.nytimes.com/2009/06/30/health/30well.html?_r=1&ref=nutrition


7. What Is Fatigue?
C 2006 by Joe Friel
Fatigue during exercise is not as simple as it seems on the surface. The cause
varies with the intensity and duration of exercise.
In a twenty minute event in which you are working in Zone 5b you fatigue for a
different reason than if doing a ten hour event with
heart rate in Zone 2. There are several causes of fatigue. Other than
overheating and dehydration that can slow or stop your
exercise, there are at least four, common physiological causes of fatigue during
endurance events generally accepted by sports
science.
Increasing Body Acidity
Hydrogen ions accumulate in and around the hard working muscles. Such fatigue is
common in steadystate events lasting less than one
hour and in the highest intensity moments in variably paced events when heart
rate is in Zones 5a, 5b or 5c. It is marked by heavy,
labored breathing and a burning sensation in the working limbs (legs or arms).
There is a feeling that you are "redlined." Workouts
done in Zone 5 prepare the body for this kind of fatigue by producing buffers to
offset the acid and by removing the hydrogen ions
from the body.
Depletion of Muscle Glycogen
This is the body's storage form of carbohydrate. Glycogen is a limited fuel
source. Your body only has enough stored for about 90 to
120 minutes of intense exercise. If you don't replace it by using a sports drink
or something similar in events lasting longer than
about an hour then you will begin to feel tired and heavy and find it difficult
to continue. There will be an overwhelming desire to
stop moving. Many sports refer to this sensation as "bonking."
More...from the Training Bible at:
http://www2.trainingbible.com/pdf/What_Is_Fatigue.pdf


8. VO2max Newsletter - The monthly newsletter of RunCoachJason.com:
** Mileage vs. Time?
(excerpted from Karp, J.R. Training by Time. Running Times. June, 2009.)
As runners, we tend to think a lot about mileage. Indeed, it's the number of
miles we run each week that often defines our status
as runners. The more miles we run, the more we're validated. However, the
amount of time spent running is more important than the
number of miles since it's the duration of effort (time spent running) that our
bodies' sense. A faster runner will cover the same
amount of distance in less time than a slower runner or, to put it another way,
will cover more miles in the same amount of time.
The slower runner may be running fewer miles, but the time spent running--and
therefore the stimulus for adaptation--is the same.
Endurance is improved not by running a specific distance, but by running for a
specific amount of time. The duration of effort is
one of the key factors that arouse the biological signal to elicit adaptations
that will ultimately lead to improvements in your
running performance. Focusing on time rather than on distance is a better method
for equating the amount of stress between runners
of different abilities. Your legs have no comprehension of what a mile is; they
only know how hard they're working and how long
they're working. Effort over time.
For interval workouts, a slower runner should not attempt the same number of
repetitions of the same distance as a faster runner,
otherwise he or she will experience more stress because he or she will be
spending more time running at the same relative intensity.

In an effort to equate the stress of interval workouts between runners of
different abilities, I have developed a hierarchy of
strategies:
(1) Decrease the length of each work period for slower runners (or increase the
length of each work period for faster runners) to
make the duration of each work period the same between runners.
(2) Decrease the number of repetitions for slower runners (or increase the
number of repetitions for faster runners) to make the
total time spent running at a specific intensity the same.
(3) Increase the duration of the recovery period for slower runners (or decrease
the duration of the recovery period for faster
runners) to make the work-to-rest ratio the same.
** Nutrition Tips
I admit, my nutrition isn't always the best. With my chocolate binges and sugar
cereal breakfasts, my diet could use a major
overhaul. So, this month we have some nutrition tips from Brooke Joanna
Benlifer, R.D., a registered dietician in San Diego,
California who does long-distance and in-person nutrition coaching.
1. For less sugar, more fiber, and a hefty calorie savings, buy fresh or frozen
fruits and vegetables rather than juice.
2. In general, foods with bulk that contain a lot of water (e.g., soups, salads,
oatmeal, melon) are more satisfying than foods that
are "dehydrated" like bars, breads, etc.
3. Include a banana and cinnamon (for the same number of calories as in just two
tablespoons of brown sugar) in your oatmeal for
better glycemic control, more satiety, a few grams of fiber, and some potassium.
4. Use vegetables to bulk up your meals. Take a frozen meal or your own lunch
or dinner and pair it with lots of veggies (1/2 to 1
pound of frozen veggies or a large salad).
5. Including some protein with every snack and meal helps keep insulin levels
low and your blood sugar on an even keel. Examples
include: adding nuts to cereal, cottage cheese with fruit, topping a pear with a
slice of cheese, having an apple with almond
butter, and crackers with salmon.
Want to know more? Go to Brooke's website at
http://www.brookejoannanutrition.com.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


9. How Do Stress Fractures Develop?
When athletes put great stress on their bodies, the damage to bones may be too
much for the body to repair, potentially ending a
player's season or even career.
Considering the forces involved in many sports, it's no surprise that
professional athletes sustain serious injuries to their
muscles, ligaments, tendons and bones. A spate of bone fracture-related injuries
seems to be dogging professional teams this year.
The Houston Rockets of the National Basketball Association lost seven-time
all-star Tracy McGrady to season-ending microfracture
surgery in February. And on Monday, Rocket's team physician Tom Clanton
announced in the Houston Chronicle that all-star center Yao
Ming's fractured foot, which he sustained in a play-off game against the Los
Angeles Lakers in May, has worsened over time and may
end his career. The possibility that New York Mets centerfielder Carlos Beltran
might have a microfractured knee turned fans and
fantasy baseball owners into nervous wrecks. Such an injury ended the career of
NBA star Jamal Mashburn.
So how do these fractures develop? And why can they have such impact on
athletes' careers, in some cases forcing players into early
retirement? To find out, we turned to Howard Palamarchuk, a former Olympic-class
race walker who is the director of sports medicine
at Temple University School of Podiatric Medicine.
What is a stress fracture, and how does it develop?
It's actually a very small, microscopic fracture that occurs in the outside
portion of a bone called the cortex. A bone that is
constantly under stress will eventually weaken or give. The body keeps up with
these stresses by generating osteoblasts, cells that
make bones. At the same time there are osteoclasts-cells that take away older
diseased or broken bone, or bone that is worn out.
You have a balance between osteoblastic activity and osteoclastic activity.
Eventually osteoclastic activity wins out, and that is
literally the breaking point.
More...from Scientific American at:
http://www.scientificamerican.com/article.cfm?id=how-do-stress-fractures-develop


10. Eating to Fuel Exercise:
No matter what kind of exercise you do - whether it's a run, gym workout or bike
ride - you need food and water to fuel the effort
and help you recover.
But what's the best time to eat before and after exercise? Should we sip water
or gulp it during a workout? For answers, I spoke
with Leslie Bonci, director of sports nutrition at the University of Pittsburgh
Medical Center and a certified specialist in sports
dietetics. She's also the author of a new book, "Sports Nutrition for Coaches"
(Human Kinetics Publishers, July 2009). Here's our
conversation.
Q: How important is the timing and type of food and fluid when it comes to
exercise?
A: I take the approach of thinking of food as part of your equipment. People are
not going to run well with one running shoe or ride
with a flat tire on their bike. Your food is just like your running shoes or
your skis. It really is the inner equipment. If you
think of it this way, you usually have a better outcome when you're physically
active.
Q: What's the most common mistake you see new exercisers make when it comes to
food?
A: There are two common mistakes. Often somebody is not having anything before
exercise, and then the problem is you're not putting
fuel into your body. You'll be more tired and weaker, and you're not going to be
as fast.
The second issue is someone eats too much. They don't want to have a problem, so
they load up with food, and then their stomach is
too full. It's really a fine line for getting it right.
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/07/02/eating-to-fuel-exercise/


11. Dr. Gabe Mirkin's Fitness and Health E-Zine:
** Vigorous Exercise Protects Your Heart
This week, Norwegian researchers reported their findings that high intensity
interval training maximally improves every conceivable
measure of heart function and heart strength. It also helps to prevent both the
pre-diabetic metabolic syndrome and the heart
damage it causes (Exercise and Sports Sciences Reviews, July 2009).
This is more evidence that older people who compete in vigorous sports, such as
biking and running, live longer and suffer less
disease than people who exercise at a more casual pace.
The most intense exercise includes interval training: running or cycling very
fast to become severely short of breath, then resting
and repeating these almost maximum efforts several times in the same workout.
Controlled interval training is now a treatment for
heart failure. High-intensity interval training raises the good HDL cholesterol
far more than less intense exercise (Journal of
Strength and Conditioning Research, March 2009).
Intense exercise for older people is still a controversial subject, but these
new results concur with many earlier studies. Intense
exercise is far more effective than casual exercise in
preventing and treating diabetes (Circulation, July 2008) and reducing belly fat
(Medicine & Science in Sports & Exercise [MSSE],
November 2008). Vigorous exercise protects obese people from heart attacks and
prolongs their lives, even if they don't lose
weight (MSSE, October 2006). Intense exercise is more effective in preventing
heart attacks than less intense exercise done more
frequently (MSSE, July 1997). Death rate from cardiovascular disease is lowered
by high intensity activities such as jogging,
swimming, hiking, tennis and climbing stairs, but not by lower intensity
activities such as walking, bowling, sailing, golf and
dancing (Heart, May 2003). Paul Thompson, of the University of California at
Berkeley, showed that the faster aged runners run, the
lower their blood pressure, cholesterol, and blood sugar levels (Medicine and
Science in Sports and Exercise,
October 2008).
** Slow Heart Rate Good
A slow pulse rate in athletes usually means a strong heart, but in non-athletes,
it can mean heart damage.
Athletes often have pulse rates below 60 because their hearts are strong enough
to pump large amounts of blood with each beat and
therefore don't have to beat as often.
But non-athletes with slow heart rates often have damage to their electric
conduction system. An electric impulse starts in the
upper part of the heart and travels along nerves down the heart, causing the
heart to contract and squeeze blood from its chambers
to your body. If the nerves in the heart are damaged, electric impulses can be
blocked and the heart can miss beats. This is called
heart block and is a sign of heart damage. If you are an athlete with a slow
heart rate, you are probably healthy, but if you do not
exercise and have a pulse rate below 60, check with your doctor.
** Exercise for Osteoarthritis
When you complain that your knees hurt, your doctor tries to find a cause. If he
finds nothing, he tells you that you have
osteoarthritis.
We don't have the foggiest idea what causes osteoarthritis and no effective
treatment except pain medicines. A study from the
Medical College of Georgia shows that strengthening leg muscles helps to control
pain in osteoarthritic knees. Isometric and
range-of-motion strength programs help to control pain and increase range of
motion in people who have osteoarthritis. The patients
had less pain on moving their knees and were able to perform motor tasks faster.
The knee is two bones held together by four bands called ligaments. The ends of
bones are protected by thick gristle called
cartilage. Osteoarthritis damages cartilage so it does not fit properly, making
the knees unstable. Strengthening the muscles around
the joint stabilizes the knee to allow less movement at the joint, increasing
function and decreasing pain.
More on treatment of arthritis; exercises for arthritis
The effect of dynamic versus isometric resistance training on pain and
functioning among adults with osteoarthritis of the knee.
Archives of Physical Medicine and Rehabilitation, 2002, Vol 83, Iss 9, pp
1187-1195. R Topp, S Woolley, J Hornyak, S Khuder, B
Kahaleh. Topp R, Med Coll Georgia, Sch Nursing, 977 St Sebastian Way, Augusta,GA
30912 USA.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com


12. Hamstring Stretches to help the Lower Back:
Effective hamstring stretches and hamstring injury treatment is vital to the
overall health and condition of the lower back muscles
and to relieving lower back pain.
The lower part of the spine, or the lumbar region, is the region where most
people experience back pain. This part of the back
carries the weight of the body and the muscles are prone to strain.
Hamstring & Spine Anatomy
The diagram to the right (see link below) illustrates the vertebrae of the
spine. Notice the 'S' shape of the spine, which I refer
to later
The lower back is acted upon by any of the muscles connected to the lower torso.
For example, the abdominal muscles play a leading
part in keeping the lower spine straight and any back exercise program must
strengthen the abdominals.
The subject of this article, however, is stretching the back of the legs, or
hamstring muscles, and how that helps prevent or help
treat lower back pain.
It might not seem obviously necessary to stretch your legs in order to help your
back, but let me explain why this is so.
The hamstring group of muscles, located at the back of the upper leg, are
actually a group of three separate muscles. The top of
these muscles are attached to the lower part of the pelvis, and the bottom of
the hamstring muscles are attached to the lower leg
bone just below the knee joint. The technical or anatomical names for the three
hamstring muscles are semimembranosus,
semitendinosus and biceps femoris.
More...from the stretching Handbook at:
http://www.thestretchinghandbook.com/archives/hamstring-stretches.php


13. This Week in Running:
10 Years Ago- Libby Johnson-Hickman won the USA 10,000m title over Anne-Marie
Lauck and Deena
Drossin-Kastor, clocking 31:41.33 to 31:43.50 and 32:00.72
respectively. Adam
Goucher won the 5000m title in 13:25.59, defeating Robert Kennedy
and Dan Browne
who clocked in at 13:26.85 and 13:36.64 respectively. Alan
Culpepper won the
men's 10,000m in 28:22.46, leading Brad Hauser and Abdihakim
Abdirahman who finished
in 28:24.32 and 28:28.26 respectively. And finally, Regina
Jacobs won the women's
5000m title with a 15:24.80. Cheri Kenah and Elva Dryer rounded
out the top three
with 15:26.60 and 15:27.26 respectively. The venue was Eugene
OR/USA, as it was
again for 2009.
20 Years Ago- Lynn Williams (CAN) won the L'Eggs Mini-Marathon (NY/USA) 10K,
defeating Yekaterina
Khramenkova (BLR) by 14 seconds, 32:09 to 32:23. Aurora Cunha
(POR) was 3rd in
32:28 while Judi St Hilaire was the first USA with 33:07 in 4th.
30 Years Ago- Herb Lindsay (USA) won the Cascade Run-Off (OR/USA) 15K in 44:17.
Hiroshi Yuge (JPN)
was 2nd in 44:28 while Kirk Pfeffer (USA) was 3rd in 44:44. Joan
Benoit-Samuelson
(USA) won the women's race in 51:27.5 with Cathie Twomey (USA)
and Jody Parker (USA)
following in 53:25 and 53:36 respectively.
40 Years Ago- Jack Bacheler won the USA 6 mile title with a 28:12.2. Juan
Martinez (MEX) was 2nd
in 28:12.6 while Ken Moore (USA) was 3rd in 28:46.4. Olympic
marathon gold medalist-
to-be Frank Shorter (USA) was 4th in 28:52.0.
50 Years Ago- Stanislaw Ozog (POL) defeated a pair of Soviets at the Soviet
Union vs Poland
meeting held in Warsaw POL. His time was 29:36.6, well ahead of
Nikolay Pudov at
30:08.6 and Yevgeniy Zhukov at 30:23.6. Soviet Pyotr Bolitnikov
returned the favor
by winning the 5000m in 13:57.4 with Poles Kazimierz Zimny and
Marian Jochman taking
2-3 with 14:01.4 and 14:01.8 respectively.
60 Years Ago- Fred Wilt won the USA 5000m title over steepler Horace
Ashenfelter, 14:49.3 to 14:56.0.
70 Years Ago- Pat Dengis (USA) defeated Don Heinicke (USA) by 14 minutes at a
marathon in Baltimore
MD/USA. Dengis finished in 2:44:30.8 with Heinicke at 2:58:30.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a focus on races, 3000m
and longer, including road, track, and cross-country events. The ARRS has a
website at http://www.arrs.net.


14. 10 Tips For Your Recovery Day:
By LifeSport Coaches Paul Regensburg & Lance Watson
Every good triathlon training program will have at least one or two rest days
per week to allow you to recover. Many triathlete's
are overachievers with very active personalities and are often chronic
multi-taskers. This can often lead to a feeling of guilt
when not training or being active. This is further complicated by the sheer time
that is required to train for multi-sport placing a
squeeze on time for other life activities including work, family, house work,
etc.
When we see a triathlete that never takes a day off it is usually not too long
until the athlete finds themselves over-trained,
injured, sick, or just plain burned out. So, now that you have decided to take
the recovery day or two, what to do? Maybe you
should play soccer or go hiking. No! A recovery day is for the body to rest
not to cross train! Take it easy, relax, and
remember.
Your body only gets faster and stronger when you recover!
Here are some suggestions on what to do on your recovery day.
1. Sit on the couch with your feet elevated - the couch is a good thing!
Elevation assists the lymphatic system to drain
inflammation. Watch movies or play video games.
More...from LifeSport at:
http://www.lifesportcoaching.com/RecoveryTips.php


15. Digest Briefs:
** R.A.C.E. Formula for Hydration .By Gatorade Sports Science Institute
To help triathletes stay properly hydrated leading up to and throughout race
day, the Gatorade Sports Science Institute recommends
utilizing the R.A.C.E. formula for hydration:
.Replace Fluid Losses. It's important for athletes to minimize dehydration
(weight loss during exercise). Triathletes should try to
prevent a loss of more than 1% to 2% of their body weight (e.g., a 150-lb
athlete should not lose more than 1.5 to 3 pounds per
race). By weighing yourself before and after training runs under various
environmental conditions, you can develop a good sense of
your fluid replacement needs on race day and make adjustments based on the
weather that day.
.Avoid Over-Drinking. Over-drinking (weight gain during exercise) can increase
the risk of hyponatremia, a rare but dangerous
condition that has been associated with excessive fluid intake and to some
extent the loss of sodium in the sweat.1 While the sodium
in Gatorade can reduce the risk of hyponatremia during the marathon, the risk
still exists if too much of any fluid is consumed.
Replace fluids based on weight loss, not guessing.
.Check Your Urine. If it's light yellow (like lemonade) that's usually a sign of
good hydration. Crystal-clear urine often indicates
over-hydration and the need to cut back. Dark urine (like the color of apple
juice) may signal dehydration and the need to drink
more.
.Eat a Salty Diet. If you are a heavy sweater or if you finish workouts with
your skin and clothes caked with white residue, your
diet should contain enough salt to replace those losses. Salting your food to
taste is encouraged; during training runs and on race
day, favor salty carbohydrate snacks and sports drinks over water to help
replace the sodium lost in sweat.
1 Montain, S, SN Cheuvront, and MN Sawka. Exercise associated hyponatremia:
quantitative analysis to understand the aetiology. Br J
Sports Med 40:98-106, 2006.
Gatorade is a gold partner of USA Triathlon. For more information go to
www.enduranceformula.com
** Mid-Season Transition by Coach Jim Vance
Athletes are nearing the mid-point of their season, and it is common to have a
high-priority race at this time, which will require a
peak and taper. With such a big event happening, it is important to give the
mind and body a brief break afterward. This downtime is
commonly referred to as a "transition" period, because athletes transition from
a peak, to the next phase of training.
The length and specifics of this transition will vary based on the fatigue
brought about the event. If it is a long or
ultra-endurance, then a longer, more relaxed break from training is required.
Athletes should engage in activities which are enjoyable, but are not
necessarily structured, or even the same sport they have been
training. This allows the body to recover and makes the return to training
easier; especially if there have been any injuries the
athlete has had to deal with in the lead-up to the peak.
Another benefit which is often overlooked is the mental recharge athletes can
get from this downtime. It provides an opportunity for
athletes to focus on things which may have been put on the backburner, such as
family time or even household projects.
Take advantage of the opportunity to get healthy and recharge, to make the
second half of the season even better than the first!
Best of luck!
TrainingBible Coaching, Questions or comments can be sent to
mailto:jvance@.... You can also follow his writings and
training advice at his coaching blog, www.CoachVance.blogspot.com



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

July 3, 2009:
ExxonMobil Bislett Games - Oslo, Norway

July 4-26, 2009:
Tour de France

July 4, 2009:
Atlanta Journal-Constitution Peachtree Road Race 10K - Atlanta, GA
USA Men's Championship

Free to Run 4 Miles on the 4th - St. Paul, MN

Freedom Mile - Mammoth Lakes, CA

Watermelon 5K - Winter Park, FL

July 5, 2009:
Gold Coast Airport Marathon - Southport, Australia

Ironman Austria - Klagenfurt, Austria

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/

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join

YOUR FEEDBACK AND COMMENTS:
Comments, contributions and feedback are always welcome via this list at:
mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum, available off
our FrontPage. If you post to the mailing list and
get your email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the
website at http://groups.yahoo.com/group/RunnersWeb/join , sign in and update
your changes.
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join

Have a good week of training and/or racing.

Ken

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

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

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.

NEW SUBSCRIBERS:
This newsletter has been composed using Outlook set to "Text" format. The Digest
is sent via an email list at
http://groups.yahoo.com.
If you experience any delays in receiving your copy of the Digest, please advise
us at:
mailto:webmaster@...
You can receive the digest in three ways:
1. Immediately, via email,
2. Daily, in an email summary, and
3. By accessing the YahooGroups.com web site on demand.
The mail list has been set to not allow attachments out of concerns for viruses.
Also, all messages must be approved by the monitor (me) prior to being released
to the group. If you have any questions regarding
the options available for receiving this digest,
please do NOT email the list, rather email me directly at
mailto:Webmaster@...
*NOTE*
**[ Some e-mail clients may split the URL address into two lines. If you have
trouble connecting to a link, be sure that you paste
the entire address into your browser, so that it ends in ".html" or another
appropriate suffix ].
Note: An increasing number of media sites require free registration. If you wish
to sign up for free access to sources for our
articles without using your main email address we suggest the use of a mail
alias program such as http://www.emailias.com.

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