Given these frigid temps, it's important to consider when to warm up and stretch. Here's a good article on why you need to stretch from Running Well, printed with permission of Human Kenetics.

"Despite conflicting evidence on it’s benefits, we think neglecting to stretch is a bad idea! The trouble is, because many of us dislike it, we don’t spend enough time or effort on stretching and then it doesn’t work – reinforcing our belief that it’s a waste of time. However, doing it properly may result in a very different experience. To understand why, you need to know a little about what stretching does. what happens when you stretch? When you first take, say, your calf muscle, into a stretch, muscle “spindles” located among the muscle fibers detect a change in the muscle’s length and report back to the spinal cord. The nervous system sends a message to the nerves governing these fibers to tell the muscle to contract, in order to take it out of the stretched position. This is known as the “stretch reflex.” However, if the stretch is maintained for more than a few seconds (which, in many a runner’s case, it is not!), another, more sophisticated receptor, located where the muscle attaches to the tendon and called a Golgi tendon organ, comes into play. This receptor can detect not only changes in the length of the muscle but also in the amount of tension it holds. So, hold that stretch and the Golgi tendon organ, noting that the muscle fibers are contracting and lengthening, triggers a reflex relaxation of the muscle (via a process called autogenic inhibition) to protect the muscle from damage. This is why easing into a stretch slowly and then holding it allows the muscle to relax and lengthen. Over time, stretching can increase the length of the muscle, or at least maintain it at – or restore it to – its optimal functioning length. But why does this matter? Well, running, as you probably realize, involves repeated contractions of specific muscles over a long period of time. This can leave the muscle fibers shorter in length than normal, and misaligned (like hair that needs combing). Stretching is the process we use to restore muscles to their resting length and realign these fibers. Without it, we risk them shortening permanently (by a process called adaptive shortening) and, in doing so, altering the function of the joints they are connected to. For example, if the hip flexors (which work very hard in running) tighten and shorten, they pull the front of the pelvis down and throw the lower back out of alignment, which can have all sorts of knock-on effects.

What’s more, flexibility naturally declines as we age if we don’t maintain it – and changes take place in muscle fibers and connective tissue. Collagen fibers within the connective tissue thicken and, without regular stretching, get stiffer. Soft tissue becomes more dehydrated, decreasing joint lubrication and causing creakiness. One study concluded that stiffness and lack of flexibility were more a result of lack of use than of age per se, while another – on ageing runners – found that stride length declined primarily as a result of decreased range of motion at the hips and knees. Range of motion at the knees during running decreased by 33 percent and at the hips by 38 percent between the ages of 35 and 90. So, while we can’t categorically say that stretching will reduce injury risk or improve performance, it will help to restore muscles to their resting length after the continual contraction involved in running, help to maintain range of motion in the joints and prevent tightness and imbalances between muscle groups.

Six more reasons to stretch
* A flexible joint uses less energy to work through its full range of motion, so good flexibility will enable you to run more efficiently.
* Increased supply of blood and nutrients to joint structures helps keep them healthy and mobile.
* Stretching improves neuromuscular coordination (the nerve impulses that travel from the body to the brain and back).
* Muscular balance, body awareness and posture are enhanced.
* Stretching helps to flush out metabolic waste products post-run.
* It gives you time out to relax and reflect on your session.

When to do it
When – and how often – should you stretch? Ideally every day, suggests research in the Clinical Journal of Sports Medicine, which found increases in both muscle force and power in subjects who stretched daily for several weeks. The benefits ranged from 2 to 5 percent improvement, which, they estimated, could make the difference to an elite athlete betweenwinning a gold and not making the podium at all –small, but worthwhile, gains. Another study showed that running speed improved as a result of regular stretching when it was not performed immediately prior to exercise, but this was in sprinters, so may not be so relevant to distance runners. Even more important than the possibility of shaving a few seconds off your time is the possible reduction in injury risk. While it is now widely believed that there is no evidence that stretching reduces injury risk, this refers to stretching pre-workout, as part of a warm-up, not as a separate regular practice. Three studies have found a significant decrease in injury risk as a result of regular stretching – or, to put it more accurately, as a result of good flexibility."

I've reviewed this DVD series, "The Ultimate Training, Technique, and Strategy Series for Triathletes" and recommend you check it out. Most are taught by Clark Campbell, former Professional Triathlete and University of Kansas Swimming Coach.

The Bike, The Run, The Swim DVDs will take you through the nuances of technique and then go over detailed training plans in depth.

"The Core Strength: Pilates for Triathletes" is a superb teaching of core strength taught and flexibility by June Quick, Certified Pilates Instructor, licensed Physical Therapist, Certified Athletic Trainer, and Stanford University Swimming consultant. She explains the movements that are demonstrated by a beginner and pro triathlete, how to make some more advanced movements when you're ready, and pre-hab to prevent common athletic injuries.

If you're new to triathlon and learn better visually, this is the package you want. It's like having a coach start you out. If you've been around the track a few times, pun intended, you may still pick up some technique and training pointers.

Championship Productions forwarded these to me for review and I'm glad they. I had not heard of them but these are some really good training resources.

'Tis the season for setting goals and resolutions. In that regards, here's an excerpt from Energy Every Day written in conjuction with the Human Performance Institute. It's published with here permission of Human Kinetics.

"It is important to take a step...

Many of us know what water running is because we've been injured and wanted to keep the cardio up or as a preventative measure to reduce the bodily stress of pounding pavement. Here's an excerpt from Running Anatomy. It's published with permission of Human Kinetics.

"Most runners have been introduced to water running as a rehabilitative tool for maintaining cardiorespiratory fitness after incurring an injury that precludes dryland running. However, runners should not assume that aquatic training’s only benefit is injury rehabilitation. Running in water, specifically deep-water running (DWR), is a great tool for preventing overuse injuries associated with a heavy volume of aerobic running training. Also, because of the drag associated with running in water, an element of resistance training is associated with water running that does not exist in traditional running-based training.

Although shallow-water running is a viable alternative to DWR, its benefits tend to be related to form and power. Although the improvement of form and power is important, it comes at a cost. Because shallow-water running requires impact with the bottom of a pool, it has an impact component (although the force is mitigated by the density of the water). For a runner rehabbing a lower leg injury, shallow-water running could pose a risk of injury. More important, balance and form are easier to attain in shallow-water running because of a true foot plant. Fewer core muscles are engaged to center the body, as in DWR, and there is a resting period during contact that does not exist in DWR. For our purposes, all water-related training exercises focus on DWR.

In performing a DWR workout, proper body positioning is important. The depth of the water should be sufficient to cover the entire body: Only the tops of the shoulders, the neck, and the head should be above the surface of the water. The feet should not touch the bottom of the pool. Runners tend to have more lean body mass than swimmers, making them less buoyant; therefore, a flotation device will be necessary. If a flotation device is not worn, body position can become compromised and an undue emphasis is placed on the muscles of the upper body and arms to keep the body afloat.

Once buoyed in the water, assume a body position similar to dryland running. Specifically, the head is centered, there is a slight lean forward at the waist, and the chest is “proud,” or expanded, with the shoulders pulled back, not rotated forward. Elbows are bent at 90 degrees, and movement of the arms is driven by the shoulders. The wrists are held in a neutral position, and the hands, although not clenched, are more closed than on dry land in order to push through the resistance of the water. The strength gained from performing wrist curls and reverse wrist curls are beneficial for this.

Leg action is more akin to faster-paced running than general aerobic running because of the propulsive force needed for overcoming the resistance caused by the density of the water. The knee should be driven upward to an approximate 75-degree angle at the hip. The leg is then driven down to almost full extension (avoiding hyperextension) before being pulled upward directly under the buttocks before the process is repeated with the other leg.

During the gait cycle, the feet change position from no flexion (imagine standing on a flat surface) when the knee is driving upward to approximately 65 degrees of plantarflexion (toes down) at full extension. This foot movement against resistance both facilitates the mechanics of running form and promotes joint stability and muscle strength as a result of overcoming the resistance caused by drag.

Due to the unnatural training environment (water) and the resistance created when driving the arms and legs, improper form is common when beginning a DWR training program. Specifically, it is common to make a punting-like motion with the forward leg instead of snapping it down. This error is due to fatigue of the hamstrings from the water resistance, resulting in poor mechanics. To correct this error, rest at the onset of the fatigue, and don’t perform another repetition until the time goal is met. Do not try to push through it. You won’t gain fitness, and you will gain poor form.

DWR is effective because it elevates the heart rate, similar to dryland running. And because of the physics of drag, it requires more muscular involvement, thus strengthening more muscles than dryland running does without the corresponding overuse injuries associated with such training. Specifically, it eliminates the thousands of impact-producing foot strikes incurred during non-DWR running."

Swimming anatomy is quickly becoming a top seller for those wanting to learn more in depth about their swimming. Here's a podcast by the author of from Swimming Anatomy. It's published with permission of Human Kinetics.

"Ian McLeod, is the author of Swimming Anatomy. Recommended by USA Swimming, McLeod has extensive experience working with world-class athletes, particularly swimmers. A certified athletic trainer and certified massage therapist, he was a member of the U.S. team’s medical staff at the 2008 Summer Olympic Games in Beijing. He has also worked extensively as an athletic trainer with the sports programs at the University of Virginia and Arizona State University."