Runner's and Triathlete's Web Digest - July 2, 2010
- A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by the Digest are the opinions of the writers and not necessarily
those of the Runner's Web. Visit the Runner's Web at
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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. Emily Tallen of Kingston won the race in 16:36.2 after finishing second twice and third once
in the past three years.
Race reports, photos and a video are available at the race website.
The 2011 race will be run on June 18th.
For more on the race visit the website at:
2. Road Runner Sports, the world's largest running store at:
3. Toronto Waterfront Marathon, September 26, 2010
4. Goodlife Fitness Toronto Marathon - October 17, 2010
Register before the end of this month for the Marathon, Half Marathon, or 5k and save $$. Fees increase March 1st!
5. 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:
6. 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.
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.
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
8. Canadian Running Magazine: Subscribe at:
"An ultimate running resource that writes reviews on treadmills for almost every make and model out there. High quality reviews that
really go above and beyond to make your treadmill hunting easy."
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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:
* 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
* 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:
Visit the PPO site at: Peak Performance Online:
* 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.
Check out the Peak Running article index at:
* 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. Points About LT
The Role Of Training Volume And Rest.
2. Triathlon training: why swimming, cycling and running is not enough
3. New Formula Gives First Accurate Peak Heart Rate for Women
4. Exercise Trumps Creatine in Cardiac Rehabilitation
5. Lunchtime Run? How to Refuel Fast
Healthy meals you can enjoy at your desk.
6. How to Adapt to the Heat for Summer Runs
7. Hamstring Muscle Injuries
8. Consumer Reports Recommends Best Bikes For Riders On A Budget
9. Dr. Gabe Mirkin's Fitness and Health E-Zine
10. VO2max -The monthly newsletter of RunCoachJason.com
11. Five Common Foot Problems You Can Avoid
12. "Toy syndrome" affects cyclists
13. Sports Psychology
14. Impact Sensor Provides Athletic Support: Composite Materials Generate Electricity, Reveal Impact Forces
15. Digest Briefs
RUNNER'S WEB WEEKLY POLL:
Are you following the Tour de France?
PREVIOUS POLL RESULTS:
What should be used for the official race result?
Answers Percent Votes
1 Chip time 56% 20
2 Gun time 44% 16
You can access the poll from our FrontPage ( http://www.runnersweb.com) as well as checking the results of previous polls.
Our Photo Slideshow is updated on a random basis. Check it out from our FrontPage.
FIVE STAR SITE OF THE MONTH: Heather Gollnick, Professional Triathlete
Originally attending Valparaiso University on a Gymnastics Scholarship, Heather graduated in 1992 with a Degree in Corporate
Fitness. She would take a job with General Electric working in their Corporate Fitness Center.
Members of the GE Fitness Team were organizing a Triathlon as part of a Fitness Challenge. Heather took part and was hooked! A very
successful Age-Group Career included National and World Championship Titles in both Duathlon and Triathlon.
Heather would go on to marry her high-school sweetheart Todd, and together they have three beautiful children, twins Josh and Jordan
(12) and Zachary (9). Heather would turn Pro in Triathlon in 2002 - competing in her hometown at the Inaugural Ironman Wisconsin.
She took the field by surprise and ran her way to Ironman Championship #1.
Heather has gone on to win a total of 5 Ironman Championship Titles over her storied career. Heather continues to chase her ever
active children as well as additional Ironman Titles. For additional information on Heathers Multisport Coaching Company visit her
BOOK/VIDEO/MOVIE OF THE MONTH: Run, The Mind-Body Method of Running by Feel
Most serious runners don't realize their potential. They simply stop getting faster and don't understand why. The reason is simple:
most runners are unable to run by feel. The best elite runners have learned that the key to faster running is to hear what their
bodies are telling them.
Drawing on new research on endurance sports, best-selling author Matt Fitzgerald explores the practices of elite runners to explain
why their techniques can be effective for all runners. RUN: The Mind-Body Method of Running by Feel will help runners reach their
full potential by teaching them how to train in the most personalized and adaptable way.
Fitzgerald's mind-body method will revolutionize how runners think about training, their personal limits, and their potential. RUN
explains how to interpret emotional and physical messages like confidence, enjoyment, fatigue, suffering, and aches and pains. RUN
guides readers toward the optimal balance of intensity and enjoyment, volume and recovery, repetition and variation. As the miles
add up, runners will become increasingly confident that they are doing the right training on the right day, from one season to the
RUN marks the start of a better way to train. The culmination of science and personal experience, the mind-body method of running by
feel will lead runners to faster, more enjoyable training and racing.
For more information or to buy the book visit VeloPress at:
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. Points About LT:
The Role Of Training Volume And Rest.
Should you try to improve your LT by increasing your training volume? To put it another way, can running, cycling, or swimming more
miles per week have a significant impact on LT? The answer is a qualified yes, because the effect of volume will be most pronounced
in fairly unfit, non-experienced exercisers who are raising training volume significantly fir the first time. Research carried out
with previously sedentary lab rats found that rodents who ran for two hours per day increased mitochondrial enzymes much more than
rats who scurried along for one hour daily (more mitochondrial enzymes usually mean a higher LT). In turn, the one-hour rats fared
better than 30-minutes per day trainees, which did better than rodents who hustled along for only 10 minutes per diem. The two-hour
animals were also able to keep up a bristling treadmill pace for over twice as long as any of the other groups ("Skeletal Muscle
Respiratory Capacity, Endurance, and Glycogen Utilization," American Journal of Physiology, vol.228(4), pp. 1029-1033, 1975).
However, in experienced runners (both of the human rat variety), increased mileage is much less likely to produce such striking
effects on mitochondrial enzymes and LT. As we mentioned earlier, scientific research consistently shows that LT is best boosted by
increases in intensity, rather than hikes in mileage. For example, scientists at the University Medical Hospitals in Freiburg and
Ulm, Germany recently studied runners who either hoisted their training volume (mileage) by up to 100 percent over a four-week
period or else lifted their average training speed while holding mileage steady. Training velocity was improved by replacing slow,
moderately paced miles with 400-meters intervals at faster than 5-K pace, 1000-meter intervals at roughly 5-K speed, and "tempo
running" at approximately 10-K pace (Unaccustomed High-Mileage vs. Intensity Training-Related Changes in Performance and Serum Amino
Acid Levels, "International Journal of Sports Medicine, vol. 17(3), pp. 187-192, 1996). After the four-week period, LT failed to
improve at all in the increased-mileage runners - but soared by about 7 percent in the heightened-intensity group! This upswing in
LT was associated with improvements in performance of 5 to 17 percent.
Rest to Improve LT?
You can also aid your LT greatly by learning how to recover from hard training in a strategic manner. In a study carried out at the
University of Alberta in Canada, a group of well-conditioned athletes trained strenuously for six weeks, and then cut back on
training dramatically over six days, cutting normal workout duration by 67 percent on two other days. This reduced-training group
was compared with another group of athletes who simply kept on training at usual levels - and with a third group who did no training
at all during the six days ("The Effects of a Reduced Exercise Duration Taper Program on Performance and Muscle Enzymes," European
Journal of Applied Physiology, vol. 65. 30-36, 1992)
Although LT was the same in all three groups at the end of the six-day experimental period), there were major differences after the
six days of rest or work were over. Basically, the reduced-training group lifted LT by slightly over 10 percent, the group which
engaged in total rest failed to improve LT, and the group which continued to train hard actually experienced a deterioration of LT!
There's an important lesson here: At least every six weeks (for some athletes it should be every three to four weeks), workouts
should be reduced significantly for six or seven days to allow muscles to recover from strenuous training and create the new
mitochondria, transporter proteins, and enzymes which will raise LY and also improve performance. It's also important to have at
least one recovery day each week during which you do no training at all: these one-day furloughs give muscles chance to "catch up"
with their tasks of performing minor repairs and synthesizing increased quantities of necessary enzymes - and thus are good for
increasing lactate threshold. Incessantly hard training can be the ruination of a quality LT.
P.S. Take advantage of 3 bonuses just for becoming a Running Research News member. It won't break the bank either for you to
directly apply to your running and transport your TRAINING.
By joining RRNews right now. You will receive (all three bonuses with your 2 year renewal or 1 bonus for a 1 year renewal):
_ "The 20 Kenyan Commandments"
If you need to know how to become a great runner, you shouldn't talk to the man on the street, the middle-of-the-pack competitor,
the exercise physiologist locked away in a university laboratory, or the coach who has tutored just one or two really successful
runners over a career. You must go the country which has the highest number of world-class runners per capita - a country where
world-champion harriers are sighted on the streets as often as taxis, where teen-age runners are so good that they often out-compete
Olympic medalists, where shoeless seven-year-olds sizzle past you as you run along country roads, and where 28:45 10-K runners and
4:03 milers are considered strictly back-of-the-pack material.
- "The Secrets Of Post-Workout Nutrition"
When training increases in volume or intensity, considerations related to total carbohydrate intake, the timing of carb intake, and
the impacts of diet and training load on protein metabolism become particularly crucial, because upswings in training can deplete
muscle-glycogen stores and throw athletes into a state of "negative nitrogen balance," in which they are losing more protein than
they are making.
- "11 Major Marathon Mistakes"
What should you do to move through your marathon training program without major mishap? How can you run a PR race on the anointed
day? The key is to avoid the 11, most-common marathon mistakes. These goof-ups represent the key reasons why marathoners often end
up with disappointments rather than personal records. Fortunately, you can avoid the mistakes rather readily, and doing so will
improve your marathon performances dramatically
All for just signing-up for a 2 year subscription!!!! And, you will have access to all 3 issues immediately. No waiting for the
delivery person to arrive. Before you start applying these techniques to your running.
P.P.S. Imagine how every aspect of your running can dramatically and instantly improve, just by knowing how to train, prevent
injury, improve your running...Don't delay, subscribe TODAY! It's still time to claim this month's issue about "Training for a sub
40 minute 10K and The Runner's Guide to Keeping Skin Healthy in the Summer (Avoiding Skin Damage and Skin Cancer)
Plus get 3 bonuses just for picking-up your subscription for 2 years. So you have nothing to lose and everything to gain!
2. Triathlon training: why swimming, cycling and running is not enough:
Triathlon may be the ultimate test of cardiovascular endurance, but triathletes who neglect musculoskeletal strength and flexibility
will never fulfil their true potential
Triathlon is an endurance sport consisting of swimming, cycling and running over various distances. In most modern triathlons, these
events are placed back-to-back in immediate sequence, and a competitor's official time includes the time required to 'transition'
between the individual legs of the race, including any time necessary for changing clothes and shoes.
While there are various race distances the three most common are Sprint, Olympic and Ironman. Take a look at the breakdown (see
table 1 below) for each stage of the event and you can see that when it comes to the Ironman competitors, these are no normal
For most triathletes, the benefits of strength training are outweighed by the fear of gaining too much bulk, loss of flexibility and
diminished 'feel' of their sport. Unfortunately this thinking keeps many triathletes from participating in a properly designed
strength and conditioning programme.
Many triathletes tend to have a traditional 'endurance training'-based paradigm, centred on volume of training and time spent
training for the actual event itself. It's all about wearing a badge of honour for the number of hours spent running, cycling or
swimming. Unfortunately this is a pretty flawed approach, not least because there is a mass of research showing that volume of
training is one of the main culprits of overtraining and injury incidence(1,2)
By and large the triathlon community has overemphasised the benefits of endurance-based training and underestimated the benefits of
strength training. Triathletes will spend hours completing endurance sessions in the hope that they can squeeze a little bit of
extra performance from their cardiovascular system, but are reluctant to spend just a couple of hours a week in the gym.
More...from Peak Performance Online at:
3. New Formula Gives First Accurate Peak Heart Rate for Women:
Women who measure their peak heart rates for exercise will need to do some new math as will physicians giving stress tests to
A new formula based on a large study from Northwestern Medicine provides a more accurate estimate of the peak heart rate a healthy
woman should attain during exercise. It also will more accurately predict the risk of heart-related death during a stress test.
"Now we know for the first time what is normal for women, and it's a lower peak heart rate than for men," said Martha Gulati, M.D.,
assistant professor of medicine and preventive medicine and a cardiologist at Northwestern Medicine. "Using the standard formula, we
were more likely to tell women they had a worse prognosis than they actually did."
Gulati is the lead author of a study published June 28 in the journal Circulation.
"Women are not small men," Gulati added. "There is a gender difference in exercise capacity a woman can achieve. Different
physiologic responses can occur. " Gulati was the first to define the normal exercise capacity or fitness level for women in a 2005
More...from Science Daily at:
4. Exercise Trumps Creatine in Cardiac Rehabilitation:
Athletes have been enjoying the benefits of creatine supplements to gain stronger muscles since the 1990s, and the supplement has
also proven beneficial among other groups. Could it help cardiac patients regain strength to help with their heart-training workouts
as part of rehabilitation? The evidence at this stage suggests not -- exercise alone proved a far more powerful tonic for patients
in a new study. The results appear in the journal Clinical Rehabilitation.
Drs Cornelissen and Defoor along with colleagues created a double blinded, randomised placebo controlled trial to test the effects
of creatine supplements used alongside an exercise programme. The study focused on patients with coronary artery disease or chronic
heart failure over a three-month period.
Creatine is found naturally in our diets, in particular in meat. Creatine is also produced naturally in the human body for use by
muscles; skeletal muscles use the vast majority. The remainder is used in the brain and heart. Supplements improve muscle strength,
particularly for short-term, high-intensity exercise, and are used by athletes to make their training more effective. It may also
help with muscle weakness due to atrophy in a number of clinical conditions.
More...from Science Daily at:
5. Lunchtime Run? How to Refuel Fast:
Healthy meals you can enjoy at your desk.
It's lunchtime-snatch up that gym bag and make a beeline for the door. You could set records if changing your clothes were a race.
During your run, your mind races with calculations: Running an extra half mile more at this pace will leave you 16 minutes to
shower. Will the sweating ever stop?
You've done it-another workout is complete and you're presentable enough to be back on the job, all in about an hour. You rummage
through your bag; it's now time for lunch-eat a couple sports or energy bars and you're ready to go, right?
Depending on the brand, some energy bars can be fairly balanced. They contain a reasonable amount of carbohydrates, protein, fat,
fiber, and they're fortified with all kinds of stuff. The downfall with the daily, same old energy bar lunch is that the body is
being delivered the very same nutrition day in and day out. Even if you vary the brand of energy bar, the body could be missing out
on essential calories, carbohydrates, protein, vitamins, minerals, phytonutrients and electrolytes.
Every now and again a bar or two will do the trick, but if this is a daily routine, lunch could be kicked up a notch. When it's time
for lunch and you're racing to make the most of that hour, a little planning (sometimes even the night before) is well worth a lunch
that's quick, convenient, energizing and still packed with quality nutrition. Following are some suggestions for easy, healthful
lunches that'll leave you ready to conquer the rest of your day and refueled for future training endeavors.
More...from Running Times at:
6. How to Adapt to the Heat for Summer Runs:
While the old saying, "If you can't stand the heat, get out of the kitchen" makes sense in theory, it isn't very practical for
runners trying to maintain physical fitness or achieve race goals during intense summer heat. "Warm-weather running impacts all
runners," says Marlene Atwood of Women's 101 Fitness in Alpharetta, Georgia. "Not only do we lose precious body fluids through
perspiration, but heat makes us feel like we're working harder than we really are." Striding it out on a treadmill in an
air-conditioned gym and running late at night are both options. But if you don't want to relegate yourself to a summer of gym
drudgery or little sleep you're going to have to deal with the heat.
Drink to Your Health
"It's imperative to be hydrated when you begin an exercise session," says Jim Rutberg, pro coach at Carmichael Training Systems.
"Hydration must occur on an ongoing basis, not just when you exercise." According to Rutberg, most people are somewhat dehydrated at
all times; we simply don't drink enough fluids. To improve, Rutberg suggests scheduling water consumption just as you schedule
workouts. "Don't water load, but be conscious of consuming enough fluids throughout the day to optimize your hydration level," he
says. "Your body will be better able to handle the heat and stress, resulting in a more effective workout."
More...from Active.com at:
7. Hamstring Muscle Injuries:
by Dr. Richard Ezgur
As summer approaches, many weekend warriors are discovering new aches and pains of the season. One commonly strained or "pulled"
group of muscles are the hamstrings. Spanning the back of the thigh, these muscles help to extend the leg backwards and are active
when we "push-off" in running, or on the downstroke in cycling.
The most common causes of hamstring injury include inadequate warm-up time and stretching. Other causes include cycling on a bike
seat that is too high. This will cause the muscles to be repetitively over-stretched, leading to pain and inflammation. In addition,
cramping of the hamstrings may occur due to inadequate fluid, electrolyte, and carbohydrate intake.
In order to prevent hamstring injuries, proper warm-up and stretching are essential. A "cold" muscle should never be stretched.
Before beginning your activity, take 10-15 minutes to warm-up first. A good warm-up will imitate the actions that your body will
undergo during your sport, but at a lesser intensity. For example, a softball warm-up should include walking, followed by light
jogging, as well as rotating your upper trunk, arms, and shoulders. Cyclists should engage in several minutes of easy spinning.
After a light walk or jog, tennis players and golfers should "go through the motions", starting out very gentle, and gradually
speeding up their strokes. After a proper warm-up, you are now ready to begin your activity or sport.
Don't forget to stretch after exercising. The key to proper stretching is to remember that "less is more". Stretches should be
gentle, relaxing and never painful. You'll want to hold a steady stretch for at least 20-30 seconds without bouncing. Stretching too
far or stretching for less than 20 seconds may do more harm than good. In doing so, you may initiate a "stretch reflex" which
actually causes the muscles to tighten up even more. This may cause pain and physical damage to your muscle fibers, as well as scar
tissue formation and decreased elasticity over time.
The safest way to stretch your hamstrings is to lie on your back, alongside a doorway (or tree, or fence post). Place the stretching
leg up on the doorframe (or tree, or fence post), with the other leg lying flat on the ground. Both knees should be straight. To
increase the stretch, slide your body closer to the doorframe; to decrease it, slide your body backwards. Hold for 20-30 seconds,
then repeat on the other side. Remember to continue to breathe throughout the stretch. Other related leg muscles, which are also
important to stretch, include the quadriceps and calf muscles.
Proper nutrition is also key in preventing hamstring injuries and cramping. Athletes are often concerned about vitamin and mineral
intake, but the most common nutritional deficiency in endurance sports is inadequate fluid and carbohydrate intake. Endurance
athletics relies heavily on the "oxidative" breakdown of carbohydrates and fats for energy. Unlike protein or fat, there is a
limited amount of carbohydrate stored in the body, and depletion of those stores can cause exhaustion during prolonged exercise. So,
for any physical activity lasting longer than two hours, the use of a sports drink is a must!
Keep in mind that you must drink, even if you're not thirsty. Unfortunately, the human thirst mechanism is not sensitive to the
early stages of dehydration. As a result, significant dehydration usually occurs before the sensation of thirst is recognized.
It is recommended to drink 15 ounces of water before exercise, and then 15 to 30 ounces per hour of a cool 6% to 8% carbohydrate
solution with about 500 mg of sodium. For proper recovery after the event, drink a beverage containing 5% to 10% carbohydrate with
about 900 mg of sodium. No single sports drink is best - let trial and error be your guide in determining which feel best for you.
If these preventive measures fail, and you sustain a hamstring injury, follow the following self-treatment guidelines. First, apply
an ice pack to the painful area for no more than 10-20 minutes up to once per hour, but at least 2-3 times per day. You'll also want
to take a few days of relative rest and avoid all strenuous activities and any activity that seems to provoke the pain. During this
time, over the counter anti-inflammatory medication may also be helpful. Keep in mind that there are many nutritional supplements
and herbal preparations available to help decrease inflammation and speed the recovery process. Look for products that contain
arnica, bromelain, proteolytic enzymes, and curcumin (turmeric). If your symptoms have not resolved in several days, be sure to
consult with your medical or chiropractic physician for further diagnosis and treatment recommendations. One final caution: a true
hamstring tear can be a serious medical emergency. If you experience a sudden sensation of a tear or "pop" in the back of your leg,
followed by immediate, intense pain, you may have torn your hamstring or calf muscles. Apply ice and seek immediate attention from a
qualified healthcare provider.
So to summarize:
.Warm up for 10-15 minutes before activity
.Stretch gently after activity, holding each stretch for 20-30 seconds
.Stay hydrated, using water and a sports drink if activity lasts more than 1 hour
.Ice for 10-20 minutes, several times per day, & rest if you sustain an acute injury
.Seek treatment if pain and swelling is intense, or pain lasts more than several days
.Other self treatment measures may include the homeopathic remedy arnica, and/or anti-inflammatory enzymes & herbs
Dr. Richard Ezgur is a chiropractic physician, homeopathic physician, and acupuncturist in private practice specializing in natural
health and sports and spinal rehabilitation. His clinic, Progressive Chiropractic Wellness Center, provides chiropractic care,
physical therapy services, homeopathy, acupuncture, and massage therapy.
From ChicagoHealers.com at:
8. Consumer Reports Recommends Best Bikes For Riders On A Budget:
Cyclists can get a nice ride for as little as $250
YONKERS, NY - Summer is a great time to get out of the gym and hit the road-especially on a bike. Consumer Reports latest tests of
bicycles found six Recommended models aimed at casual and fitness riders. And although a higher price means better components and
lighter materials, consumers can still get a nice ride at a good price.
In a recent Consumer Reports online survey of more than 3,300 readers, bike owners claimed reliability as the top factor when it
came to satisfaction. Those with road bikes or fitness bikes were most interested in a bike's shifting and climbing ability.
Fitness bikes, with their lightweight frames, narrow tires, and range of gears, have flat to low-rise handlebars allowing for a more
upright riding position for regular workouts or daily commuting. The Fuji Absolute 3.0 ($480) topped the list of Consumer Reports
fitness bikes. It scored Excellent for handling and did Very Good in climbing and shifting tests.
For low-impact recreational riding, consider a comfort bike. According to the Consumer Reports survey, those who ride hybrid or
comfort bikes found seat comfort and handling to be very important. Most comfort bikes have suspension seat posts and wide, padded
seats to absorb the bumps in the road. But the fully upright position and heavier weight on some models can make climbing hills more
difficult. Consumer Reports likes the sporty Cannondale Comfort 4 ($580) for its very good handling.
For casual riders who occasionally venture off the beaten path, a hybrid bike is an option. The CR Best Buy Schwinn Midmoor ($250)
and the Novara Corsa ($450) offer good compromise between comfort and performance.
Bike Shopping? What to Keep in Mind
Bikes come in a wide variety of designs to handle everything from a light workout to an arduous cross-country tour. To find out
which types offer the best performance for different riders' needs, Consumer Reports' testers took to the streets and hills and
pedaled away on 14 bikes ranging from $230 to $600. Consider these tips when shopping around for a new set of wheels:
-Decide where and how the bike will be ridden. This will determine whether the best option is a fitness, comfort, hybrid, or road
-Find a good bike shop. Prices might be higher, but bikes from big-box stores might not be properly assembled or well matched to the
rider. Plus some bike shops will swap components at little or no cost.
-Take a test ride. Brakes and shifters should be easy to use, the fit should be comfortable, and the gears should go low enough for
climbing hills. The frame and suspension should adequately smooth the bumps.
-Avoid cheap bikes, except for very casual use. Inexpensive bikes selling for less than $200 may seem like good deals, but
mass-market bikes have cheaper construction than higher-priced bikes and can weigh seven or eight pounds more. They come in only one
size, so the fit will likely not be great. And mass merchants can't match bike shops for quality of assembly, expert advice, and
-Strap on a bike rack. Bike racks generally fall into three distinct categories: a strap-on trunk rack, a hitch-mount rack, and a
roof rack. All types have good and bad points, but not all are available for every vehicle. The strap-on is the least expensive, but
the least secure; the roof rack is the most versatile, but the most difficult to use; and the hitch-mount is the most expensive, but
easy to operate. The right rack should fit the vehicle properly, securely transport the bikes, and fall within budget. The wrong
rack could be a safety hazard, scratch the vehicle, and possibly lead to a lost, stolen, or damaged bicycle.
-Consider these extras. A good bike helmet is essential and special cycling shoes and cleats can ease pedaling. Gloves will absorb
vibrations and help to protect hands in a spill. Polycarbonate glasses can shield eyes from bugs and errant pebbles. A water bottle
is handy to have on long, hot-weather rides.
For the full Ratings of fitness, comfort, and hybrid bikes check out the August issue of Consumer Reports on newsstands June 29, and
online at www.ConsumerReports.org.
9. Dr. Gabe Mirkin's Fitness and Health E-Zine:
** 18,000 Calories per Day in Race Across America
You need to take in large amounts of food when you exercise for more than a few hours, otherwise you will slow down and eventually
have to stop. In the Race Across America, four
cyclists alternated shifts as a relay team and completed the race distance of 2800 miles in 6 days, 10 hours and 51 minutes. Each
rode about 10 hours per day in one hour shifts. Even though they cycled only a quarter of the time and distance, they each burned
an average 6,420 calories per day, compared to the average for North American men of a little over 2000 calories per day. They ate
and drank as much as they could but were able to take in only 4918 calories/day, for a deficit of 1503 calories per day
(International Journal of Sports Medicine, July 2010).
Six years ago, a 33 year old bicycle racer used a continuous heart rate monitor to show that he used up more than 18,000 calories
per day in the same race. He rode for 20 to 24 hours/day, sleeping no more than 4 hours/day. Yet he could eat only about half that
much (9000 calories per day), and he lost 11 pounds of body fat in the nine days of competition
(International Journal of Sports Medicine, July-August 2005).
More than 75 percent of North American adults weigh more than they should because they exercise too little and eattoo much. These
studies show that during long-term continuous
intense exercise it is impossible to meet your needs for food, no matter how much you try to eat.
** Dear Dr. Mirkin: Will running or cycling long distances daily, year after year, damage your heart?
No! A study of athletes who participated in extreme and uninterrupted endurance training for up to 17 years, in two to five
Olympics, showed no evidence of heart damage (left ventricular weakening, cardiomyopathies) and no heart attacks (Journal of the
American College of Cardiology, April 2010). A review of 14 scientific studies shows that elite endurance athletes live much longer
than the general population and have a much lower rate of heart attacks (Journal of Science and Medicine in Sport, July 2010).
The concern is that both endurance athletes and people in heart failure have larger than normal hearts. However, a person in heart
failure has a large WEAK heart because its muscle is stretched thin by fluid between the fibers, while the large heart of an athlete
has huge muscle fibers that are so STRONG that the heart does not have to beat as often, and arteries that are so wide that they are
rarely blocked by arteriosclerotic plaques.
** Dear Dr. Mirkin: Can taking protein supplements make my muscles stronger?
Not unless you also cause significant muscle damage by exercising against very great resistance. Doctors in Belgium enrolled 70
patients with coronary artery disease in a program of continuous exercise and lifting weights three times a week for three months.
Half also took creatine (protein) pills. Both groups improved equally in strength, aerobic power, muscle performance, health related
quality of life, high density lipoprotein cholesterol and triglycerides (Clinical Rehabilitation, published online June 24, 2010)
Obviously the people with heart disease did not lift weights heavy enough to cause significant muscle damage. However, when people
exert enough force on their muscles to
cause significant muscle soreness on the day after that workout, eating large amounts of carbohydrates and protein can help them
recover faster so they can do more heavy lifting which will help them develop stronger and large muscles.
Protein supplements are no more effective than the food from which the protein was taken. Eating a high carbohydrate-high protein
meal within a half hour after finishing an intense workout raises insulin levels and hastens recovery (Journal of Applied
Physiology, May 2009).
Carbohydrates in the meal cause a high rise in blood sugar that causes the pancreas to release insulin. Insulin drives the protein
building blocks (amino acids) into muscle cells to hasten healing from intense workouts. Muscles are extraordinarily sensitive to
insulin during exercise and for up to a half hour after finishing exercise, so the fastest way to recover is to eat protein- and
carbohydrate-rich foods during the last part of your workout or within half an hour after you finish. You can use either plant or
animal sources of protein; both contain all of the essential amino acids necessary for muscle growth.
From Dr, Gabe Mirkin at:
10. VO2max -The monthly newsletter of RunCoachJason.com:
** Running Speed
Most runners, especially younger ones, want to push the pace all the time. They want to run their workouts faster because they
believe that to run faster in races, they need to run faster in workouts. However, this is backwards thinking. Races tell you what
your current level of fitness is right now. Races dictate the training paces, not the other way around. You don't do workouts to
practice running faster. You do workouts to improve the physiological characteristics that will allow you to run faster in the
future. To make the workouts more difficult, increase the amount of time (or number of repetitions) that you spend at the desired
pace or effort rather than run faster. When running intervals, workouts can be made more difficult by decreasing the time of the
** Running in the Heat
Growing up in New Jersey, it's an understatement to say running in the summer is a challenge. The summers can get downright sticky,
as stepping outside your air conditioned house feels like walking into a steam room. Running in the heat presents a number of
thermal and cardiovascular challenges. The two most important things you can do to prepare for your summer outdoor training
sessions is hydrate and acclimatize.
Because of the decrease in exercise performance and the potential health danger of dehydration, there has been plenty of research
(and an onslaught of sports drinks) on strategies to overcome, or at least blunt, the effects of dehydration. Beginning the workout
fully hydrated or even 'hyper-hydrating' before a workout can delay dehydration during exercise, maintain exercise performance, and
decrease the risk for heat-related illnesses. Pre-exercise fluid intake enhances your ability to control body temperature and
increases plasma volume to maintain cardiac output. Drink before you run in the heat so you begin every workout fully hydrated, and
continue to drink during workouts longer than one hour. A good indicator of your hydration level is the color of your urine. The
lighter the color, the better. The best hydrating drinks are those that contain sodium and glycerol (you can buy glycerol and mix
it into your drink).
Chronically exposing yourself to a hot and humid environment simulates adaptations that lesson the stress. Cardiovascular
adaptations to exercising in the heat (e.g., decreased heart rate, increased plasma volume) are nearly complete within 3-6 days,
while rectal temperature and electrolyte concentration changes take 9-10 days. Full acclimatization is complete after 2 weeks, as
the increased sweating response catches up to the other adaptations. Therefore, you should take 2 weeks of slowly introducing
yourself to the heat to be fully acclimatized and prepared for longer runs. When preparing for high-intensity workouts such as
interval training, however, you may not need as long to acclimatize. Research has shown that just four 30- to 45-minute sessions of
intermittent exercise in the heat is enough to cause acclimatization and results in an improvement in intermittent running workouts.
While exercising in the heat will always present a stress, acclimatization has a moderate prophylactic effect, minimizing the stress
and reducing the risk of heat-related illnesses.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com
11. Five Common Foot Problems You Can Avoid:
Your shoes' worn soles and dirty laces aren't the only visible cues of the miles you've logged. Your skin shows signs of the good
(healthy glow), the bad (chafing), and the ugly (blisters). While skin issues certainly aren't as devastating as a twisted ankle,
hamstring pull, or stress fracture, they have the potential to turn an ordinary run into a miserable experience.
"Many skin conditions that trouble runners can be quite annoying," says five-time marathoner Brian B. Adams, M.D., associate
professor of dermatology and director of the Sports Dermatology Clinic at the University of Cincinnati. "They can cause such
discomfort that they affect your performance or force you to stop." Luckily, the problems affecting your epidermis are mostly easy
to prevent and treat. Here's how to be kind to your skin.
Are you steps away from a foot injury? How to spot the signs.
This fungal infection results in dry, scaly, red skin between the toes that can itch or burn. Because fungus thrives in warm, moist
environments, summertime is a ripe time for athlete's foot. "Running in the heat magnifies the sweat production on the soles," Dr.
More...from Active.com at:
12. "Toy syndrome" affects cyclists:
Author encourages refresher in bike handling skills, technique.
Windsor, ON-- Most cyclists learned to ride bikes as children and haven't revisited the basic skills of bicycling as adults. "There
appears to be a notion among many cyclists that an activity they learned as children requires no further instruction," says John
Howard, three-time Olympian and 18-time national masters cycling champion. "This 'toy syndrome' continues to affect cycling."
Howard stresses the importance of cyclists' developing more power, comfort, and safety for riding on the streets in traffic,
negotiating turns and terrain, and dealing with road hazards, including other cyclists. "Equipment has evolved, speeds have
increased, and the rigors of competition have tightened, but the basic techniques aren't being taught to masters cyclists," Howard
says. In his upcoming book, Mastering Cycling (Human Kinetics, July 2010), Howard addresses the top technical skills that are
essential for every cyclist.
Climbing in the saddle
Fast, efficient climbing requires cyclists to recognize the precise moment when action is needed and to know what action to take.
"Delaying the decision too long will result in the loss of both speed and momentum," Howard says. Gear selection and shifting
sequence depend on the cyclist's available power, fitness level, and pitch of the climb. The length of the climb also dictates the
approach. "If you are starting to climb a long, gradual hill, use a gear that is comfortable and lets you maintain an rpm of about
90," Howard explains. "When your cadence begins to slow down, downshift to an easier gear. If you are going to stand on the pedals,
you may want to shift up to a higher gear so that you don't waste energy spinning."
Climbing out of the saddle
When climbing out of the saddle, the goal is to maintain a consistent heart rate and increase forward momentum. "Gravity will win
the battle if you surge on the pedals, pull and push your upper body forward or backward, or worse, pull your upper body up and
down, disengaging the important core muscles," Howard says. "The primary force in moving the bicycle forward is generated at the 3
o'clock and 9 o'clock positions of the cranks." A common mistake among less-experienced riders is mistiming the thrust of the
cranks. Power is dissipated at the top and bottom of the stroke, which is essentially a dead zone when out of the saddle.
Cornering requires the ability to quickly judge the elements of a turn, including sloping, curvature, traction, and other factors
that limit speed. A bicycle cannot be steered around a curve but must be leaned into the turn. "A cyclist must estimate how much
lean is needed to counteract the physical forces that want to project the cyclist and the bicycle in a straight line," Howard says.
"The amount of lean depends on the speed traveled into the turn, the tightness of the turn, and the degree and direction of the road
Two approaches to braking exist. One stops the bike quickly to avoid a collision or other hazard, and the other consists of
feathering the brakes to slow or stop forward progress. Feathering is the practice of applying light, even pressure on the front and
rear brakes and is used in most circumstances. The hot stop should be used when there is no choice but to stop. When hitting the
breaks, cyclists should slip to the rear of the saddle to adjust the center of gravity. "The action is accompanied by an approximate
bias of two-thirds on the front brake and one-third on the rear brake," Howard explains. "Cyclists will have very little time to
slip back in the saddle and apply the front brakes. When it is done properly, the bike can stop in half the distance that it would
Maintaining a smooth speed with an efficient cadence prevents overtaxing the muscles and cardiorespiratory system. "Whether you are
a competitive or a recreational cyclist, your cadence needs to be as comfortable and smooth as possible, never jerky," Howard says.
He advises shifting one gear at a time and avoiding big gear jumps between ranges. "Cyclists should listen to their bikes and avoid
crossing the chain over radical angles, such as the big chain ring and the larger cog in the rear. This will save wear and tear on
the drive train and the knees," Howard adds.
For more information on Mastering Cycling or other health and fitness resources, visit www.HumanKinetics.com or call 800-465-7301.
13. Sports Psychology:
The increased stress of competitions can cause athletes to react both physically and mentally in a manner that can negatively
affect their performance abilities. They may become tense, their heart rates race, they break into a cold sweat, they worry about
the outcome of the competition, they find it hard to concentrate on the task in hand.
This has led coaches to take an increasing interest in the field of sport psychology and in particular in the area of competitive
anxiety. That interest has focused on techniques that athletes can use in the competitive situation to maintain control and optimise
their performance. Once learned, these techniques allow the athlete to relax and to focus his/her attention in a positive manner on
the task of preparing for and participating in competition. Psychology is another weapon in the athlete's armoury in gaining the
Concentration, confidence, control and commitment (the 4C's) are generally considered the main mental qualities that are important
for successful performance in most sports.
.Concentration - ability to maintain focus
.Confidence - believe in one's abilities
.Control - ability to maintain emotional control regardless of distraction
.Commitment - ability to continue working to agreed goals
The techniques of relaxation, centering and mental imagery can assist an athlete to achieve the 4C's.
This is the mental quality to focus on the task in hand. If the athlete lacks concentration then their athletic abilities will not
be effectively or efficiently applied to the task. Research has identified the following types of attention focus:
.Broad Narrow continuum - the athlete focuses on a large or small number of stimuli
.Internal External continuum - the athlete focuses on internal stimuli (feelings) or external stimuli (ball)
The demand for concentration varies with the sport:
.Sustained concentration - distance running, cycling, tennis, squash
.Short bursts of concentration - cricket, golf, shooting, athletic field events
.Intense concentration - sprinting events, bobsleigh, skiing
More...from BrianMac Sports Coach at:
14. Impact Sensor Provides Athletic Support: Composite Materials Generate Electricity, Reveal Impact Forces:
As athletes strive for perfection, sports scientists need to exploit every technological advance to help them achieve that goal.
Researchers in New Zealand have now developed a new type of wearable impact sensor based that can provide much needed information
about the stresses and strains on limbs for rugby players, high jumpers, and runners.
Writing in the International Journal of Biomechatronics and Biomedical Robotics, Kean Aw and colleagues in the department of
Mechanical Engineering, at The University of Auckland, explain how novel materials known as ionic polymer metallic composites
(IPMCs), produce an electrical current when compressed. These materials are flexible, lightweight and durable and so can be
fashioned into wearable sensor devices to allow sports scientists to monitor directly impact forces without interfering with an
IPMCs are usually made from an ionic polymer, such as Nafion or Flemion, which is coated with a conducting metal, platinum or gold.
Previously, researchers have experimented with IPMC materials as artificial muscles because applying a voltage causes them to flex
as ions migrate causing electrostatic repulsion within the composite material. The opposite effect, in which ion movement generated
a voltage when the material is flexed, is exploited in the sensor technology.
More...from Science Daily at:
15. Digest Briefs:
** This Week in Running:
10 Years Ago- Craig Mottram (AUS) won the British Milers Club Meeting (ENG) 5000m by a two second margin
over Kristen Bowditch (ENG), 13:26.20 to 13:28.22. George Okworo (KEN) came in 3rd at
13:29.19. Sonia O'Sullivan (IRL) won the women's race in a close duel with Andrea Whitcombe
(ENG), 15:32.23 to 15:32.62. Valerie Vaughn (IRL) was a distant 3rd at 15:42.64.
20 Years Ago- Eamonn Martin (ENG) won the 5000 at the GBR-CAN-DDR three-way meet in Gateshead ENG
in 13:39.01. Two East Germans followed, Jess Karrass (13:40.18) and Carsten Eich (13:41.31)
while Canadian Christian Weber was 4th at 13:44.31. John Nuttall (ENG) and Robert Denmark
(ENG) went 1-2 in the men's 3000m with 7:58.39 and 7:58.95 respectively, relegating Torsten
Herwig (DDR) to 3rd at 7:59.96. Kathrin Wessel claimed a win in the women's 3000m for DDR
with her 9:06.25. Brits went 2-3 with Sonia McGeorge (9:07.89) and Alison Wyeth (9:08.19).
30 Years Ago- Matt Centrowitz (13:30.62), Richard Buerkle (13:31.90), and Bill McChesney (13:34.42) made
the USA 1980 Olympic 5000m team that did not go to the Olympic Games. Julie Shea (15:44.12),
Mary Shea (16:07.50), and Rocky Racette (16:12.28) qualified for the women.
40 Years Ago- Jack Bacheler and Frank Shorter tied for the USA 6 mile title at 27:24.0. Garry Bjorklund
was 3rd at 27:30.8. Frank Shorter won the same day's 3 mile title with a 13:24.2. Rick
Riley was next at 13:24.4 and Gerry Lindgren was 3rd at 13:25.0
50 Years Ago- William Dellinger (USA) won the USA 5000m title by a hair over James Beatty (USA), both
were given the time of 14:26.4. Patrick Clohessy (AUS) was 3rd at 14:33.4.
60 Years Ago- Frederick Wilt won the USA 5000m title with a 15:19.4.
70 Years Ago- Greg Rice defeated Donald Lash for the USA 5000m title. Rice was clocked in 14:33.4.
Frederick Wilt was 3rd.
80 Years Ago- Dave McKeon (IRL) won the All-Ireland Champions (NACA) Marathon in 3:11:35.
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.
THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage (www.runnersweb.com)
July 3, 2010:
Firecracker 5000 - Seattle, WA
July 3-25, 2010:
Tour de France
July 4, 2010:
4th of July - Free to Run 4 Miler - St. Paul, MN
AJC Peachtree Road Race - Atlanta, GA
USA Men's 10K Championship
Gold Coast Airport Marathon - Queensland, AUS
Surf City Run 5K, Huntington Beach - CA
Greater Kingston Sydenham Triathlon, Duathlon, Relays and 5/10K - Sydenham, ON
(Inaugural) TC Half Marathon - Minneapolis, MN
Watermelon 5K - Winter Park, FL
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:
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