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Newsletter: Volume 55, February 2004

Nutrition Notes: Volume 1, February 2004

I commend all of you who run/walk 2-4 times a week when the weather is adverse. Keep getting out there for the great attitude boost afterward!

This month we will split our newsletter into two editions: one for training and one for nutrition. You’ll receive the nutritional tips in a couple of weeks. In this “training” issue we’ll talk about getting faster—at any level of fitness. I’ve learned from the folks that I work with in my e-coaching program that a 6 hour marathoner can improve more from simple speedwork than someone who runs 4 hours. Be careful in coming back from a cold—there are guidelines in this edition.

And if you need a break from the weather, join us at our uplifting Beach Retreats. In March, I will be joined on staff with Nancy Clark and John Bingham. .....jeff galloway

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.

Sick? How long off from running? How should I start back? How long to rebound?
1. You shouldn’t exercise if you have a lung infection. A virus in the lungs can easily spread to the heart with serious consequences.
2. Check with your doctor as to when you can start back. Most head and throat colds require little down time—but get clearance before putting on the Nikes.
3. Start back like a beginner—walk only the first day, for 10-20 minutes. Then, insert a 30-60 second jog break, every 3-5 min of walking. Gradually transition back to your normal running routine. The general rule is to allow as much time to transition back as you were off due to sickness.
4. It’s always better to be conservative. If you come back too hard or too soon, relapse can occur. (See GALLOWAY’S BOOK ON RUNNING 2ND EDITION for more on the comeback.)

Race of 2004: Durango’s Rocky Mountain Festival of Races. There is a special treat waiting for you in Durango (SW Colorado) in early October. Located near Mesa Verde, in the “four corners” region, this restored frontier mining town welcomes runners with a friendliness not experienced in large towns. Run the marathon, half marathon, 5K and some trail races. Each day offers a variety of friendly, upbeat activities. Main Street is closed for the finish of the marathon, with a local festival and activities. Jeff will be conducting a running school, Saturday afternoon. “You really feel special in Durango, during the Rocky Mt Festival of Races weekend—special excitement,” says Jeff.

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.

February 14- Austin, TX (half day)
March 20 - Davis, CA - with Bay Area Sports Podiatrist Dave Hannaford
March 21 - Davis, CA - also with Bay Area Sports Podiatrist Dave Hannaford
April 10 - Atlanta, GA
June 6 - Deadwood, SD (half day)

Five ways to get Faster:
1. Increase the length of your longest run. Half marathoners improve 5-10 minutes when their long run increases from 10 to 17 miles.
2. Do a cadence drill once a week—this doesn’t involve sprinting or aches or pains—just counting. (Jeff’s weekend retreat March 5-7 has practical sessions on these and the next item, acceleration-gliders.)
3. Do 4-8 “acceleration-gliders” once a week (trains muscles to glide at a faster pace).
4. Follow weekly series of speed workouts to your goal:
- for half marathon, 5K, 10K, see Galloway’s Book on Running 2nd Edition
- for marathon, see Jeff’s book MARATHON!
5. Run with a faster friend one day per week—someone who is just a little faster.
6. Run one race a month—especially a 5K.

-For info visit http://www.jeffgalloway.com (books are autographed)

March Running Retreats Nancy Clark—John “Penguin” Bingham
About 85% of those who attend are simply trying to enjoy running more, stay injury-free for life, and get a training program for a goal. The interactive format allows you to keep asking Jeff and staff questions and get specific answers. Running on natural trails and on the beach with other runners that share the joy of running reconnects you with the best of running. The individual running form evaluation, help with your training program, and information in key areas allow you to 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:

* March 5-7 “Getting Faster – for all levels” (The Seaside Half Marathon is held at this time, in this area)
* March 12-14 with Jeff and Nancy Clark—a leading expert in sports nutrition and diet
* March 26-28 with Jeff and John Bingham—“the Penguin”

Jeff’s Picks
February 15 – Motorola Marathon
February 29 – Nokia Sugar Bowl Mardi Gras Marathon
March 7 – Seaside Half Marathon & 5K Run
May 2 - Flying Pig Marathon
May 29 – Prince of Wales International Marathon
June 6 - Deadwood Midkelson Trail Marathon & Half Marathon
August 28 - Crim Festival of Races
October 3 - Twin Cities Marathon
October 9/10 - Durango's Rocky Mountain Festival for Runners
October 31 - Marine Corps Marathon

Sales and Specials

-Autographed books for “Valentine”gifts—Jeff will personalize for each one requested
Galloway’s Book On Running 2nd Ed, NEW Marathon, Jeff’s Training Journal. Order your book online, then email your special message to gallowayprod@mindspring.com.

-Jeff’s Training Journal—a year of entries with advice SALE $9.95 until Feb 29 (autographed but not personalized)

-Sign up now for Jeff Galloway’s ecoaching and receive a special sweatshirt or mock turtleneck of running legends (at least a $20 value).

-Price reduction on Nancy Clark's Sports Nutrition Guidebook, Third Edition, By Nancy Clark, Rd

-Price reduction on Nancy Clark's Food Guide for Marathoners

The Home Depot Fitness Series - 2004
January 25 - Bank of America Gasparilla Distance Classic, including The Home Depot 5K Corporate Team Challenge, Tampa
February 1 - The Home Depot San Francisco Half Marathon & 5K
February 16 - Great Aloha Run, Honolulu
February 21 - The Outback 12K presented by The Home Depot, Orlando
March 20 - Borden Uptown Run, Dallas
May 2 - Walk for Hunger, Boston
June 27 - Terry Fox Shore Run, Seattle
August 28 - Crim Festival of Races, Flint
September 19 - The Home Depot Governor's Cup, Denver
September 15 - Al's Memorial Run, Milwaukee