Yeah, besides mediafire, there are others like Sendspace, etc. You just go there, click 'upload' and a browse box comes up... you search for the file on your computer and it uploads to sendspace. Then it spits back a URL that you can email, embed in a web page, myspace, messageboard, etc. In your case you could just mail the URL to your recipients, or post a link to it somewhere. I have a R-09 myself, and I record my own band, and send the links to the other players and on our myspace/website.
Greg