<h2>For a more up to date and extensive collection of training articles, check out (or ask to join - it's not a public group) the Sofits training articles Facebook page.</h2>
<h2>httpss://www.facebook.com/groups/331593340665743/</h2>
<h2><span style="text-decoration: underline;"><span style="color: #008000; text-decoration: underline;">Skiing:</span></span></h2>
<a title="Musician on Skis photoblog" href="https://musicianonskis.ca/blog">Jo-Ann's photoblog</a>

<a title="XC Ottawa" href="https://www.xcottawa.ca">XC Ottawa website</a>

<a title="ski conditions" href="https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30 and wildly inaccurate.

<a title="binder" href="https://www.xcottawa.ca/articles.php?id=2697"> XC Ottawa video on applying binder wax</a>

<a href="https://skitrails.xcottawa.ca/skitrails_gatineau_park.php">XCOttawa Gatineau Park Ski Trail Reports </a>
<h2></h2>
<h2></h2>
<h2><span style="text-decoration: underline;"><span style="color: #008000; text-decoration: underline;">Weather:</span></span></h2>
<a title="Chelsea weather" href="https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf">Environment Canada Chelsea Weather</a>

<a href="https://www.theweathernetwork.com/weather/canada/quebec/chelsea">The Weather Network - Chelsea</a>

<a href="https://weather.gc.ca/radar/index_e.html?id=XFT">Franktown Radar </a>
<h2><span style="text-decoration: underline;"><span style="color: #008000; text-decoration: underline;">General Fitness: </span></span><span style="text-decoration: underline;"><span style="color: #000000;">
</span></span></h2>
<a href="https://www.precisionnutrition.com/working-out-when-sick" target="_blank" rel="noopener noreferrer">Should you exercise when you're sick?</a>:  a detailed discussion of pros and cons, including discussion of how to adapt your training when sick.

<a href="https://www.sciencedaily.com/releases/2014/05/140530154109.htm" target="_blank" rel="noopener noreferrer">Quality, not quantity, counts most in exercise, diet</a>

<a href="https://well.blogs.nytimes.com/2014/06/11/judging-badly-how-hard-we-exercise/?_php=true&amp;_type=blogs&amp;_php=true&amp;_type=blogs&amp;ref=health&amp;_r=2&amp;" target="_blank" rel="noopener noreferrer">Overestimating How Hard We Exercise</a>

<a href="https://www.iawr-connect.com/training/older-does-not-mean-slower-2/" target="_blank" rel="noopener noreferrer">Research Shows – Older Does NOT Mean Slower</a>

<a href="https://running.competitor.com/2014/06/training/study-run-faster-to-ride-better_43375" target="_blank" rel="noopener noreferrer">Run Faster To Ride Better </a>

<a href="https://www.220triathlon.com/training/long-distance/can-heavy-lifting-increase-your-endurance-performance/8724.html" target="_blank" rel="noopener noreferrer">Can heavy lifting increase your endurance performance?</a>

<a href="https://home.trainingpeaks.com/blog/article/the-1-rule-of-endurance-training?utm_source=tpr&amp;utm_medium=email&amp;utm_content=utb11&amp;utm_campaign=utb" target="_blank" rel="noopener noreferrer">The #1 Rule of Endurance Training</a>
<a href="https://www.sciencedaily.com/releases/2014/06/140605113510.htm" target="_blank" rel="noopener noreferrer">Molecular secret of short, intense workouts clarified</a>
<p id="page-title"><a href="https://www.runnersworld.com/injury-prevention-recovery/hip-weakness-and-knee-pain" target="_blank" rel="noopener noreferrer">Hip Weakness and Knee Pain</a></p>

<h3><span style="text-decoration: underline; color: #ff0000;">Some links about the importance of recovery:</span></h3>
<ul>
 	<li>Joe Friel's article "<a href="https://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml" target="_blank" rel="noopener noreferrer">Fitness depends on Recovery</a>"</li>
 	<li>a cycling article "<a href="https://www.climbbybike.com/cycling-training-and-supercompensation.asp" target="_blank" rel="noopener noreferrer">Training, resting and supercompensation</a>"</li>
</ul>
<a href="https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast">Train Slow, Run (and Ski) Fast</a>

<a href="https://www.iawr-connect.com/training/what-age-too-old-running-racing/">What Age is Too Old for Running and Racing?</a>

<a title="binder" href="https://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271">understanding-your-natural-running-pace</a>

<a href="https://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310">3 best core exercises for runners</a>

<a href="https://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 ">speedwork for distance runners - especially aging ones</a>

<a href=" https://www.iawr-connect.com/training/great-news-runners-over-40/">Great news for athletes over age 40!</a>

<a href="https://www.drmirkin.com/fitness/interval-training-for-sports.html">intervals - going slowly will not increase your speed</a>

<a href=" https://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml">extra distance for non-marathoners</a>

<a href="https://run-fit.com/chin-ups-push-ups-and-hills/">increase strength without doing weights</a>

<a href=" https://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013">I've got a cold should I run today?</a>

<a href="https://run-fit.com/busting-through-plateaus" target="_blank" rel="noopener noreferrer">A nice, short article for those creating their own training plans</a>

<a href="https://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1" target="_blank" rel="noopener noreferrer">Swimming compared to other aerobic activities</a>

<a href="https://www.iawr-connect.com/training/mental-training-run-race-your-best/" target="_blank" rel="noopener noreferrer">Combat Negative Self-Talk</a>

<a href="https://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241" target="_blank" rel="noopener noreferrer">Common Training Mistakes - for all of us!</a>

<a title="HIT?" href="https://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime" target="_blank" rel="noopener noreferrer">Concerns about Tabata Training (for those who don't know, it's 20 s all out-10 easy for a total of 4 minutes) </a>

<a href="https://www.iawr-connect.com/training/ripping-up-roads-over-40/">Older women are getting faster!</a>

<a href="https://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/">10 Things I want my daughter to know about working out.</a>

<a href="https://www.crosscountryskier.com/magazine/09_jan/cxc.htm">Good article on how to use your training time</a>

<a href="https://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run">How long and far should you run?</a>

<a href="https://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1">Very interesting article on mental fatigue</a>

<a href="https://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc">Video of Bad Ski Striding</a> (aka just running with poles).

<a href="https://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!

<a href="https://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)

<a href="https://www.sciencedaily.com/releases/2013/09/130927092350.htm">Benefits of Strength Training for 90 year olds (!)</a>

<a href="https://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base">Essentials of building your running base</a>

<a href="https://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0">Why Runners Don't Get Knee Arthritis</a>

<a href="https://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html">Can you get too much exercise? </a>

<a href="https://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389">Do you need the marathon long run</a>   (or a long run over 90 minutes?)

<a href="https://www.xcottawa.ca/articles.php?id=2618">Ski Striding:  A Lost Art?</a>

<a href="https://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5">Myths: The Older you are the longer it takes to recover?</a>

&nbsp;

&nbsp;

<strong>BOOKS</strong>

<em><strong>Books About Running: (Do you need extra motivation to get out the door for that run?  )</strong></em>

Born to Run - McDougall  (loved this book, it kindled an urge to resume  running  after being injured)

Eat and Run - Jurek ( same characters, different author,  seemed like  a companion book to Born to Run)

Why I Run - Sutcliffe (local journalist, enthusiastic and self-styled -"ordinary" runner.)

Running with the Mind of Meditation - Mipham (interesting ideas about the different stages runners go through)

The Grace to Race - Sister Madonna Buder (not a literary masterpiece but an inspiring tale  of the octogenarian nun who competes in Ironmen.)

<em><strong>Books About Training, Exercise, and Aging Well:</strong></em>

Cross Training - Fitzgerald (Thanks Pat - just spent the weekend reading this  - great book!  If you read only one training book, read this.)

Cycling Past 50 - Friel (all of his books are highly recommended, but perhaps this  is most relevant to our group)

Triathlete's Training Bible - Friel

Cyclists's Training Bible - Friel

Total Heart Rate Training - Friel

Run: Running by Feel - Fitzgerald (many AHA! moments in this book, but learn to train before you read it).

Younger Next Year: Crowley (lots of sensible advice, easily read, thanks Susan!)

Which Came First Cardio or Weights - Hutchison (a myth buster)

The Cure for Everything - Caulfield (in the same vein as the previous book, but not just exercise)

<em><strong>Food and Healthy Eating:</strong></em> Many of these books are from opposing corners of the kitchen, so to speak, but it was interesting to see what they actually agreed on!

The Omnivore's Dilemma - Pollan (the book that launched me on this journey - a must read!  I love his writing. Thank you Susan)

The China Study - Campbell

What to Eat - Nestle ( a thorough  analysis - usually scathing -  of all the food you will encounter in a food store.)

Diet For a Small Planet - Lappé ( not a new book - you either have read this or must read it)

Why We Get Fat ( you don't want to know what you are eating)

Eat and Run - Jurek

Paleo Diet - Cordain/Friel

Food Rules -  Pollan (a simple guide to eating healthily)

Wheat Belly - Davis

Cooked - Pollan (thanks again, Susan, an inspiring and entertaining book! ).

Wild Fermentation - Katz (how to bring healthy microbes back into our modern lives)

<em><strong>Nature and Health</strong></em><em><strong>  </strong></em>We all know that exercise is more fun outdoors.  These two books confirm just HOW important it  is to our health.

The Nature Principle - Louv ("why we need a botanical sense of place", "what if we take pride in our diverse and fascinating bioregion", "knowing who you are by where you are" - "the garden creates the gardener ". This book offers hope in the face of all the terrible things that are happening to our natural world.

Your Brain on Nature - Selhub/Logan (scientific evidence for things you already know from experience).