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Newsletter: Volume 59, August 2004
OLYMPIC Edition: In a few days, the Olympics will return to Greece.
You will see a wonderful display of the best in the human spirit
as athletes. Almost every one is trying to be the best they can
be. It doesn't get any better than this!
If you can join us at our weekend retreat Aug 13-15, I'll be telling
about my experiences as well as showing some of the techniques you
can use, that are used by some of the Olympians.
Enjoy the Olympics!
Olympic Schedules, and TV coverage: www.nbc.com
Coverage of track and field: www.runnersworld.com, www.trackandfieldnews.com
Also in this issue, I will list some Fall and Winter Marathons
(and some half marathons) which offer a special experience—beyond
the accomplishment and the medal.
You’ll also find some recent research on how certain sports
beverages reduce fatigue and improve endurance.
Best of Running...Jeff Galloway
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Medical Advice—Always see a doctor for medical
problems, especially one that wants to get you back out there on
the sidewalks or trails. This newsletter is an offering of information
from one runner to another.
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Medical Advice - Preventing Ilio-tibial band injury
I believe that this very common injury is produced most often by
continuing to run when the leg muscles are too tired to allow you
to go through the normal motion of the legs.
1. If you have struggled at the end of long runs, or experienced
a slowdown at the end, take walk breaks more often: if you have
been doing 5-1, drop to 3-1, for example.
2. Slow down your long run training pace from the beginning: if
you have been running at 12 min pace, and struggling, slow down
to 13 or 14 min pace from the beginning.
3. If the I-T band on the outside of the leg (especially outside
of the knee) tightens up, stretch this outside leg area before,
during and after long runs, or whenever it tightens up.
4. Avoid over striding at the end of tiring runs—just shuffle
with baby steps
5. Don’t push through pain! If any area hurts, stop and treat
the injury.
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What is a Running Retreat?
These gatherings offer a giant motivational push. Running on natural
trails, on the beach, with other runners that share the joy of running
re-connects you with the best of running. The individual running
form evaluation, help with your training program and information
in key areas will help you sort out the good info from the bad.
Cost starts at $249. Rooms are also available.
Jeff conducts retreats in Blue Mountain Beach FL as follows: August
13-15, September 10-12, October 22-24.
For more info or to sign up, go here.
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• Lessons from E-coaching lesson -avoiding
nausea and headaches at the end of long runs
Several of my ecoach clients have had both problems. Because they
check in with me each week, I’m able to offer suggestions
and fine-tune them. The adjustments below have usually eliminated
the problems, or at least have reduced the intensity.
1. Slow down the pace of the run for the first half of long training
runs.
2. Take the walk breaks more frequently from the beginning. If you
are doing 4-1 drop to 2-1.
3. Boost blood sugar by having about 10-15 oz of Accelerade about
30 minutes before the run. Accelerade is better than other products
because it has 4-1 ratio of carb to protein.
4. Keep blood sugar boosted by consuming a GU type product. The
most common formula is to take one-third to one-fourth of a packet
of GU, every 1-2 miles, with a few sips of water.
5. Don’t eat too much solid food, after 4pm the day before
the long run—eat snacks every hour or two, that digest easily,
with some Accelerade or other sports drink.
6. For headaches, ask your doctor if you can take an over the counter
medication, immediately after the run. This has often stopped headaches
from coming on—but you need to get doctor’s advice on
all medication issues.
For more info on a wide range of training issues, see GALLOWAY’S
BOOK ON RUNNING 2ND EDITION
If you are interested in Jeff Galloway’s e-coaching email
us at michele@jeffgalloway.com. E-coaching to your goal, with weekly
check-in! Jeff will set up a program and fine-tune it for you.
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There’s still time to sign up for Running
School!
These one-day sessions offer an individualized running form evaluation
and the direct information you need to train for your goal, nutrition,
fat-burning, getting faster, endurance, mental toughness, injuries
and much more. Cost range is $99 to $199.
Upcoming Galloway Running
Schools:
* Chicago - August 7
* Edmonton - August 21 (half day)
* Phoenix - August 29
* Quad Cities @ Moline, IL - September 25
* Durango - October 9
* Washington DC - December 4
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Sales & Specials
-For 5K, 10K and Half Marathon schedules and lots more, see: Galloway’s
Book On Running 2nd Edition (note that all of Jeff's books from
our website are autographed)
$9.95 Special—Jeff
Galloway’s New Marathon! (offer good through August 31,
2004 only)
-Sign up now for Jeff Galloway’s ecoaching
and receive an extra Galloway T shirt (I run-walk because…..)
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Fall and Winter 2004/2005 Marathon Guide
September: Quad Cities
September 26. Moline, IL
1. Running along the banks of the Mississippi River
2. A course through two states
3. 50+ Bands
4. Lots of Volunteers/Fans/Support on the Course
5. The Price is Right
6. Competitive Filed of International Elite Runners
7. Great Speakers Every Year - 2004 Jeff Galloway
8. Pasta Party
October: Durango
October 8-10 Rocky Mtn Festival for Runners
The Rocky Mountain Festival for Runners (including the Durango Marathon
– 9-hour course closure for marathon) is a weekend-long, community
festival celebrating running, health and fitness and the human spirit
of achievement. A real family weekend in an outdoor enthusiast’s
paradise awaits you! Stay where Jeff stays, at the www.Leland-House.com
November: Space
Coast Marathon November 28
Great location for a four-day holiday weekend. The local area has
miles of clean beaches; daily cruises out of Port Canaveral; excellent
ocean and river fishing; surfing, windsurfing & kayaking; 20
minutes from Kennedy Space Center and an hour away from Disney World,
Sea World and Universal Studios. The fast, shaded scenic course
provides spectacular scenery as it meanders along the banks of the
Indian River. The race, which sold out last year, is limited to
the first 750 entrants. No exceptions.
January: Lost
Dutchman Marathon (there is also a Half Marathon) January 16
(Near Phoenix, but a different world)
You’ll arrive in the dark, sit around campfires and watch
the sun rise above the nearby mountains. Run through huge cacti,
in a desert preserve, as you return to the civilized community of
Apache Junction.
February: Freestyle
Austin Marathon (and Half)
“Fastest marathon course in the world” Association of
Road Race Statisticians 2004 Walkers welcome: Eight-hour course
closure for the marathon & Four-hour course closure for the
half marathon
“Coolest host city for a marathon” Runners World, January
2004
Mardi Gras Marathon
(and half)
Picture yourself at the starting line, just outside of the Superdome,
in downtown New Orleans. It is 7:00 AM and you are ready for a scenic
journey through one of the oldest and most historic cities in United
States of America. The course is flat, fast, certified and with
a cap of 8,000 runners, you will have the elbowroom to run your
race and enjoy the view. The number one reason to run the 2005 Nokia
Sugar Bowl Mardi Gras Marathon…Where else can you have this
much fun before, during and after a marathon? Only in New Orleans!!
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Sports Drinks that extend Endurance and reduce fatigue
A newly published independent study from James Madison University
confirms the enormous benefit of adding protein to a sports drink.
This study, compared Accelerade to a conventional carbohydrate sports
drink, and showed protein powered Accelerade delivered:
Greater Endurance - Extended Endurance 29%
Less Muscle Damage - Reduced Muscle Damage 83%
Faster Recovery - Entended Endurance 40% in a second exercise test
15 hours later.
Results like these are powerful confirmation why Accelerade, with
its patented 4 to 1 ratio of carbohydrate to protein is the most
significant advance in sports drink research in over 35 years.
With this independent study we have increased marketing dollars
over the next three months. There are going to be national video
news releases, increased print media (see attached ad), book promotions,
rebate coupons, and a special POP/Shipper. All focus is being centered
on this new study over the next 90 days. The study has been published
in July's issue of Science & Medicine in Sports & Exercise
- the official journal of the American College of Sports Medicine.
In addition to being published in this journal we have been getting
numberous web site postings. Here are a few links to review the
postings.
http://www.insidetri.com/scott/articles/2290.0.html
http://webcenter.health.webmd.netscape.com/content/article/90/100586.htm?printing=true
http://www.aussiebodies.com.au/topics/muscle/news/sports+performance/cyclists+improve+recovery+with+carbs-protein.htm
http://kprc-tvhealth.ip2m.com/index.cfm?pt=itemDetail&Item_ID=113983&site_cat_id=77
http://www.healthywomen.org/content.cfm?L1=5&L2=1&L3=3&NID=123&Nlist=3
http://my.webmd.com/content/article/90/100586.htm
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Size Up Your Portions
Being conscious of portion size is a great first step in the battle
to avoid overeating. At the grocery, take time to seek out products
that come in 'same-size' portioned amounts - such as frozen chicken
breasts, shrimp skewers, or beef, pork or turkey products - or individual
servings of everything from pudding and yogurt to baby carrots.
Use common household objects to help you gauge serving sizes. Three
ounces of meat is about the size of a deck of cards, while a 3-ounce
fillet of fish is about the size of a checkbook. Most of us have
seen enough "quarter pound" burgers to know the size of
the patty - the slim patty you recall is 4 ounces raw, and 3 ounces
cooked. A typical restaurant chicken breast measures about 6 inches
across and is typically about 6 ounces. A medium potato is the size
of a computer mouse. To measure starches, think of servings from
a cafeteria or your school lunch days - the small mounded ice cream
scoop serving is typically about 1/2 cup.
The Cooper Clinic nutrition department's experienced dietitians
help thousands of clients each year improve their diet, lose excess
pounds, and enjoy optimal health. For more information or to schedule
a nutrition consultation, call 972-560-2655.
Copyright 2004 The Cooper Aerobics Center. No portion may be
reprinted without prior approval. More information about The Cooper
Aerobics Center and the Wellness Insider e-newsletter may be found
at 222.cooperaerobics.com.
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How to Eat Well: A Primer for Athletes
The Athlete’s Kitchen Copyright: Nancy Clark, MS, RD 7/04
Eat well. Believe it or not, that’s what most active people
need to learn to do. Eat for performance. Eat for health. I am surrounded
by athletes who do not know how to eat well. They know how to skip
breakfast and lunch. How to stay away from carbs. How to blow their
diets. These athletes would not only perform better but also be
healthier down the road if they could eat better on a daily basis,
eat at the right times to optimize energy, eat the best foods to
promote future good health, and eat wisely to manage weight.
For many athletes, eating well seems a trivial concern. They joke
about overdosing on Vitamin C-3 (Chocolate Chip Cookies). They are
influenced by these prevailing beliefs: Food is fattening; I don’t
have time to eat or I don’t have time to eat well. A survey
of 50 collegiate football players reports they averaged 59% of their
calories from sugars and fats. Yes, that’s a lot of junk food...
The daily intake of those football players contrasts sharply with
the daily diet of Diana Dyer, a three-time cancer survivor who optimized
her eating and acquired remarkable benefits. After having been diagnosed
with breast cancer for a second time (11 years after her first breast
cancer diagnosis and this was several years after a childhood neuroblastoma),
Diana decided she would put only “protective foods”
in her body. This means a soy-shake with fruit, flax and berries
for breakfast, and lunches and dinners abundant with fresh fruit,
colorful salads, beans, nuts, fish, soy and other wholesome foods.
Being a dietitian, Diana also recognizes the need for “soul
foods” (birthday cake, chocolate chip cookies). She eats them
on occasions when she wishes to nourish her soul.
So has all this healthy eating done any good? Diana believes her
optimal diet is largely responsible for the increase in her white
blood cell count. It rose from the too low 2,500 cells/cubic millimeter
it had been for 11 years after her first breast cancer treatment
to the more normal level of 4,700 after her second breast cancer
treatment. As I listened to Diana tell this story at Grand Medical
Rounds at the Dana Farber Cancer Center, I internalized how powerful
and strong food is as a health protector. Yes, food is fuel and
one of life’s pleasures, but the right foods can also be critical
health protectors and healers. (Diana’s book A Dietitian’s
Cancer Story and her website www.cancerRD.com offer more information
about healing food plans.)
The purpose of this article is to invite you to think how you eat
and to offer a few tips on eating well as an athlete ... eating
healthfully, appropriately and enjoyably. Eating to heal the tiny
injuries that occur with each workout. Eating to refuel the muscles
and prepare them for the next session. Eating to optimize muscular
growth, enhance the immune system, and protect your body from the
diseases of aging. I hope the information will inspire you to choose
a positive sports diet that repairs your muscles optimally, fuels
them energetically, and protects your good health.
Eating Tip #1. If you have weight to lose, eat; don’t diet.
Diets are oppressive, unrealistic and ineffective. They tend to
leave you hungry all day long and you will never win the war against
hunger. As a client of mine decreed, “My mother put me on
my first diet when I was nine years old, I have gotten fatter and
fatter with every successive attempt to lose weight. Diets have
made me fat, not thin!” So true. Do not diet!
The best way to control your weight is to eat wholesome foods, quality
calories, protective foods. Starting at breakfast, have a fruit
smoothie, oatmeal topped with nuts and honey, multi-grain toast
smothered with peanut butter, yogurt with berries and granola. All
of these choices are quick and easy, tasty, health protective and
energy enhancing. Fear not that you’ll “get fat”
eating breakfast. Research indicates breakfast eaters are not only
leaner than breakfast skippers, but also have better quality diets
overall. Plus, you need a hearty breakfast to fuel your afternoon
workout (or refuel your morning workout) and dampen the desire for
evening junk food. The best way to lose weight is to eat satiating
food; you can feel fed but still lose body fat. See Tips #2 and
#3...
Eating Tip #2. Include more fiber-rich breads, cereals, fruits and
vegetables on a daily basis.
Fiber is satiating; it keeps you feeling fed. Think oatmeal, fruit
smoothie, fruit on bran cereal, trail mix, fruit salad. Enjoy abundant
colorful vegetables - red tomatoes, yellow squash, green beans,
orange carrots. Visit the salad bar . Have a pile of stir-fried
veggies with brown rice.
Take a break from Frosted Flakes, PopTarts, Oreos, soda pop, even
non-essential sports drinks and highly processed energy bars. By
eating all the colors of the rainbow, you’ll consume a variety
of health protective fibers and phytochemicals that you’ll
never find in any vitamin pill, protein powder or gel. Diana eats
at least 9 to 14 servings of fruits and vegetables per day—that’s
two or three fruits with each meal plus abundant vegetables.
Eating Tip #3. Eat more nuts and peanut butter. Nuts add crunch
to a meal and substance to a snack. Peanut butter adds oomph to
a sports diet. Feared as being fattening, research indicates that
people who eat nuts or peanut butter five or more times a week are
not fatter than those who stay away from nuts. That’s because
nuts offer a satisfying combination of fiber + protein—two
substances that abate hunger.
The fat in nuts is health protective. It boosts your immune system
and reduces your risk of heart disease and adult-onset diabetes
by more than 20%. Healthful fat is an important part of an athlete’s
diet, particularly if you do endurance exercise. Research suggests
that runners who boosted their fat intake from a very low fat diet
to an average fat intake improved their performance. The researchers
believe the additional fat replenished intra-muscular fat stores
and provided more fuel for sustaining long workouts.
Instead of snacking on Pringles and Ritz, reach for almonds or peanuts.
No hardship there! Enjoy peanut butter & honey sandwiches and
PB on multigrain bagels. Even commercial peanut butters like Skippy
and Jiff have negligible amounts of the bad (trans) fats that contribute
to heart disease. Enjoy this super sports food!
Eating Tip #4. Boost your calcium intake—not only for your
bones but also for improving blood pressure and weight management.
Aim for a calcium-rich food at each meal, be it lowfat milk on cereal,
yogurt with lunch and/or a decaf latte for an afternoon boost. Eight
ounces of yogurt offers 400 milligrams of calcium; 8 ounces of milk,
300. Your target is 1,000 to 1,500 mg/day. Lowfat dairy foods are
also excellent sources of high quality, muscle building protein.
Eating milk on cereal before a workout or enjoying a chocolate milk
afterwards for a recovery food is a perfect way to get a protein-carb
combination that enhances muscle growth and repair, as well as optimizes
refueling.
Inspired?
If so, here’s a sample sports menu to fuel your good intentions!
(Adjust the eating times according to your workout schedule.) The
simplest guideline is to have at least three different types of
wholesome foods at each meal.
7:00 am: Oats (raw or cooked) + almonds + milk + banana + latte
11:00 am: Whole wheat wrap + hummus + baby carrots + yogurt
3:00 pm: Peanut butter + graham crackers + chocolate milk
7:00 pm Salmon + brown rice + broccoli + salad/olive oil dressing
Sports nutritionist Nancy Clark, MS RD counsels casual exercisers
and competitive athletes. Her private practice is at Healthworks,
the premier fitness center in Chestnut Hill, MA (617-383-6100).
She is author of the best-selling Nancy Clark’s Sports Nutrition
Guidebook, Third Edition and her Food Guide for Marathoners: Tips
for Everyday Champions. Both books have chapters on how to eat well
for sports and health. Books and sports nutrition teaching materials
available at http://www.nancyclarkrd.com
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