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Newsletter: Volume 38, April  2002

We're excited to announce the publishing of Jeff Galloway's GALLOWAY'S BOOK ON RUNNING, 2nd edition. What's new? 5K and half-marathon training programs, the walk break concept for all race distances, the most current information on nutrition, more in-depth information on injuries and their treatments, and much more. On sale until June 1 for $13.95 - regular price will be $14.95. Pick up your autographed copy today on our Merchandise page.

Jeff's Two-Hour Running School:

All You Wanted To Know About Running But Were Afraid To Ask Tuesday, April 9 Chicago Sears Tower Conference Center (33rd floor) 6:00 - 6:45 is the free Q&A 7:00 - 9:00 is the clinic that is free to members or $49 for non-members.

Marathon Training Programs Begin for Fall Marathons

Jeff's RunInjuryFree marathon training programs are kicking off across the country for folks who want to run fall marathons. His run/walk method has trained thousands of new and veteran marathoners to get across the finish line successfully. Regular walk breaks for runners of all speeds and abilities help keep muscles rested and strong, and pace groups provide the camaraderie that keeps participants coming back for more. Jeff will be holding free clinics in a number of US cities. For more info and a list of program cities, go to our List of Cities page.

Speed Training

Your base period gives you endurance, and that, along with strengthening hill training, gets you ready for speed. As long as you continue the long runs, the speedwork will enable you to run faster for all distances. Each workout pushes the body farther than it went the week before. The working muscles thus gradually experience the increased workload needed to accomplish your goal. The rest period that follows each speed session allows rebuilding for the next test. The final workouts in the speed phase will gradually build until they simulate race conditions.

Not for beginners: Speedwork isn't for everyone. If you don't have a time goal, you don't need it. It puts a lot of stress on your body and increases the chances of injury. Speed training is a lot more damaging than long runs. On the positive side, however, it can train legs to go farther when tired, producing a faster time. Beginners should stay in the base period for the first one or two years. During this time, an occasional speed session would consist of merely accelerating faster than normal pace for portions of the run.

Base before speed: Before attempting any speedwork, you must have built a good base, consisting of

• One year of running
• At least two months (and preferably) three of aerobic running
• 4-6 weeks of hill training

You're at the top of the Pyramid

During the base period you get your cardiovascular system ready to handle future speed demands. Whether you've run speedwork before or not, your base period will improve cardiovascular efficiency. Veterans find that base training also cleans out waste from a recent speed program.

Your hill training strengthens the key running muscles in your lower legs, allowing you to shift your weight a bit farther forward on your feet and to use your ankles for efficient mechanical advantage - gaining a stronger push-off. Now you're ready for the fast stuff!

The primary benefit of speedwork is to teach the body how to run anaerobically - to run fast when the muscles can't get enough oxygen. To run faster than you have ever run before, you must go beyond your capacity. Speed workouts take you beyond in a regular series of small extensions. By the end of a series of speed training sessions, you should have simulated the anaerobic demands of the race itself.

Each week you go beyond your efforts of the previous week. The lactic acid which pours into the muscles during the latter stages of a workout must be handled or the muscles will slow down. AS the body restores the torn muscle cells and recharges the mitochondria, it is able to go farther and faster before producing lactic acid.

By dealing with this weekly dose of waste, the muscle cells learn how to cope with it. In some cases the muscles learn to process it out of the system more efficiently; in other cases they direct the waste into every available crevice. The mid learns that the body can go quite a bit farther even though it feels increasingly uncomfortable.

Speedwork brings you to a peak of performance and prepares you to race. When you have completed each of the small speed workouts in succession, you are at least physiologically ready to go. Of course you still have to take off at the crack of the gun and do it. Nevertheless you'll have the confidence of being prepared.

From the brand new GALLOWAY'S BOOK ON RUNNING (2002), pp. 40-41, 70-71. Order from our Merchandise Section and get your copy autographed.

More than a running camp . . .

Jeff's running retreats in Squaw Valley will be July 5-12 and July 12-14 this year. For more info, go to our Retreats page. His guests this year will include Joe Henderson, Bob Anderson, Dr. Gary Moran, Sister Marion Irvine and Dr. David Hannaford. Come and see why so many people come back year after year.

Joe Henderson, a regular guest at Jeff's Tahoe Retreat, says ³I can't sing the praises of Jeff's get-together too loudly. I never fail to learn new lessons there (or to relearn old ones). Even better, I never fail to greet old running friends and to make new ones. The best evidence of what this gathering means to me and my family is our 22 straight years of attendance. We're looking forward to the 23rd.²

Jeff's Picks

Park City Marathon ­ June 8 - This should be on your list for a summer marathon. While you earn your marathon T-shirt, there are lots of things for friends and family members to see and do in this recent Olympic City. The Galloways will be there to enjoy the clinics, the great dry climate and the excitement of the marathon. http://www.pcmarathon.com/

Charleston Distance Run August 31 - America's 15 miler and 5k run. The highlights of this year's race include the famous Friday night Pasta Party where athletes, volunteers, and guests come together to share past races, training techniques, and overall good times. http://www.charlestondistancerun.com/

Chicago Half Marathon September 8 - Chicago's Fastest Growing Race and the 5th largest half marathon in the US. http://chicagohalfmarathon.com/

Durango Marathon October 13 - I just visited this beautiful city of trails to kick off the training season for the Durango Marathon. This is the first marathon in this area and it will be memorable. Put it on your calendar! http://durangomarathon.com/

US Marine Corps Marathon October 27 - This race really is the "People's Marathon". Team Galloway, including Jeff Galloway, will again be leading this year's pacing teams. http://www.marinemarathon.com/

The Athlete's Kitchen
Foods to Keep Your Body Healthy
Copyright: Nancy Clark March, 2002

Once upon a time, certain foods were considered pleasurable: bacon & eggs, burgers & fries, ice cream & cookies. People ate them without a twinge of guilt. But as the years pass and good health becomes more fragile, these meals have become known as heart-attacks-on-a-plate.

Thus, my clients repeatedly ask:

• What are the best foods to eat to enhance my health?
• What are the worst foods to eat...what foods should I avoid? Indeed, food can be powerfully harmful. A bad diet contributes to not only heart disease but also cancer, hypertension, osteoporosis, obesity, kidney disease, macular degeneration and a plethora of other ailments. Yet, the answer to the question about "bad foods" is simple: the foods to avoid are items that are moldy, poisonous, or to which you are allergic. Other than that, all foods in moderation can be balanced into a healthful diet.

Eat More of the Best
To tip the balance in favor of your good health, you do want to focus your menu on health protective foods. By eating more of the best foods, less of the rest, you can have a powerful impact on your future health and well being. Because genetics plays a big role in health, you also want to take a careful look at your family's health history. For example, genetics likely explains why a seemingly healthy, 48 year-old marathoner was found dead on a running trail. He'd stopped his watch after running for two hours, then collapsed from a massive heart attack, a death similar to that of his father's. Genetics also explains why some women "shrink" at an early age, ending up in pain from osteoporosis at age 60.

We cannot change our genetics, but we can change our diets to optimize our health and longevity. The purpose of this article is offer a few suggestions for easy ways to improve the quality of your daily diet, so that even if you are a junk food junkie, you can take steps towards reaching your life's potential.

Tip #1. Front-load your calories.
Do not "hold off" until dinner to eat a huge meal. People who skimp on daytime meals tend to get too hungry and consequently experience powerful cravings for sweets, fats and "junk." Your good intentions to eat apples and carrots can get trampled in your stampede to devour apple pie and carrot cake. By preventing hunger?-that is, by eating a heartier breakfast, lunch and a planned afternoon snack (or even a second lunch, if dinner won't be until after 7:00 p.m.), you'll??
- consume more nourishing foods at those meals. Cereal, milk and banana at 7:00 a.m. can cure cravings for donuts, pastries or croissants at 10:00 a.m. (and even at 10:00 p.m., for that matter).
- reduce the risk of gaining weight. A survey of dieters who lost weight and have kept it off suggests eating breakfast is a key to successful weight management. When you fuel your body with wholesome, hearty meals by day, you are able to eat less at night. Make it your goal to wake up hungry for breakfast!

Tip #2. Eat more whole foods
Enjoy more whole apples instead of apple juice; more whole wheat breads instead of breads, pitas and wraps made from refined white flour; more whole grain cereals like granola instead of Special K or Rice Crispies. By choosing more whole foods, you get more fiber. Fiber is satisfying; it helps you feel full longer, hence curbs your appetite so you end up eating fewer sweets and fats without feeling denied or deprived. Whole foods also offer more vitamins and health protective phytochemicals that help your body's engine run smoother.

Tip #3. Eat fruit in the morning.
Of all the health protective foods, fruits are among the best. Yet, most Americans eat way too little fruit; it is unable to compete against chips, cookies and candy. The easiest way to improve your fruit intake is to make a point of eating fruit for breakfast, such as a banana on cereal plus a glass of orange juice. (Yes, eating the whole orange would be preferable, but when time is tight, drinking orange juice is better than having no juice or fruit. Calcium-fortified OJ offers an extra bonus.) Choosing fruit for snacks throughout the day can displace "junk." Some fruits offer more nutrients than others, so try to eat more of the best: oranges (or orange juice), grapefruit, kiwi, bananas, cantaloupe, strawberries and mango.

Tips #4. Eat more veggies.
Munching on pre-dinner carrot sticks or green pepper strips is a healthful alternative to munching on chips. Frozen broccoli, spinach or winter squash are easy options for days when you lacked time to shop for fresh veggies. Your goal: to have veggies cover one-third of your dinner plate. This can reduce your risk of over-indulging in steak or french fries.

Tip #5. Eat more peanut butter and nuts.
Although nuts are high in fat, their oil is health protective. Research suggests people who eat nuts (including peanut butter) five or more time a week have a 50% lower risk of heart disease. While peanut butter on a whole grain bagel for breakfast may seem like a decadent treat to some folks, I consider it an honorable breakfast choice. (Add a glass of lowfat milk and/or a banana for more balance.) Peanuts are perfect for afternoon snacks; you can easily file them under "emergency food" in your desk drawer. They don't spoil and are satiating enough to reduce your dinner appetite plus provide the energy you need to cook, let's say, broccoli and potato for dinner instead of chowing on potato chips the minute you walk in the kitchen door.

Tip #6. Eat fish at least twice a week.
People who eat 2 or more fish meals per week have less heart disease. If you have tuna for lunch once or twice a week, and fish or seafood when you dine in restaurants, you'll easily enhance your fish intake. (Or, you can simply cook fish at home a few times a week.) Tip #6. Eat more soy foods. Some folks enjoy a glass of chocolate soy milk for a bedtime snack. Others cook soy sausage or soy bacon for breakfast. Many prefer soy in it's native Indian, Chinese, and Thai cuisines. And others choose soy protein bars. Whatever your method, soy is a healthful choice. The trick is plan ahead, so you can consume soy daily (ideally 3 to 4 servings each day).

Tip #7. Plan time to food shop.
If you schedule weekly time for food shopping, you'll enhance the likelihood of having wholesome, health protective foods readily available. Good nutrition starts in the supermarket!

Nancy Clark, MS, RD, nutrition counselor at SportsMedicine Associates in Brookline MA, is author of Nancy Clark's Sports Nutrition Guidebook ($23) and her newest title Nancy Clark's Food Guide for Marathoners: Tips for Everyday Champions ($20). Both are available by sending a check to Sports Nutrition Services, 830 Boylston St #205, Brookline MA 02467 or via www.nancyclarkrd.com.

Fighting Central Fatigue
By Matt Fitzgerald

We're all familiar with the idea of muscle fatigue. In long workouts and races, the stored muscle glycogen that is your body's primary endurance fuel becomes depleted and your performance drops. However, exercise scientists now say it may be your nervous system that fatigues as well and limits performance in some cases. While much still needs to be learned about this phenomenon, known as central fatigue, strong evidence suggests that it does happen, and that proper mid-exercise nutrition can delay it.

During long exercise, your brain and central nervous system function primarily from energy supplied by blood glucose and branched chain amino acids in the blood. As these fuels begin to decrease during exercise, the amino acid tryptophan begins to enter the brain. This can depress the central nervous system, causing sleepiness and fatigue, a phenomenon scientists call "central fatigue".

Researchers believe you can delay central fatigue by taking in adequate carbohydrate and small amounts of amino acids (protein) during prolonged exercise or competition. Research by Dr. John Ivy shows that carbohydrate and protein will also extend endurance and delay fatigue by increasing carbohydrate supply to the muscles and limiting the use of glycogen (stored carbohydrate) as fuel.

Sports drinks such as Accelerade that contain a 4 to 1 ratio of carbohydrate to protein have been scientifically proven to deliver carbohydrate to the muscles faster than conventional sports drinks that provide no protein. The amino acids in Accelerade will also support your nervous system's energy demands. By drinking a sports drink like Accelerade during long races and workouts, you can more effectively delay muscular and nervous system fatigue.

A note about Joe Henderson

No one, among the thousands of runners who've attended my Tahoe Running Retreat has ever said anything negative about Joe Henderson. Maybe this is because Joe is so easy to talk to, and easy to listen to. But I believe that the primary reason people respect him is that Joe respects and listens to everyone.

There is no person who has been more involved in the growth of running in this country than Joe Henderson. As a writer, he has accurately and authoritatively observed the changes in our sport and been a thorn in the side when he saw things headed in the wrong direction. His writings speak for all of us, for he has written more books and articles than all of the prominent running authors put together. Joe has been the voice of running since the late 60's.

He was a top national high school and college track athlete, an original staff writer for RUNNER'S WORLD magazine, where he continues to write his unique observations on running trends and happenings. He is running's cheerleader, conscience, critic, storyteller and, its best commentator.

Yes, I'm prejudiced. Joe is a friend who has seen our boys grow up and who has helped me adjust to the lifestyle changes of a competitor--turned into a recreational runner. He's a friend to everyone who runs, and I look forward to spending some time with him at Tahoe in July.

Jeff Galloway

"Running can't solve the world's problems, nor can it make your own disappear. But running on crisis days can let you step away from ground zero, look inside yourself, and sort through your thoughts and emotions before coming back to wrestle with new realities. That's why running still matters -- more now than ever before." - Joe Henderson, Coach's Corner from Runner's World Training Extr@ for Tuesday, March 19, 2002

³Joe Henderson is, to me, the heir apparent to the position of resident running philosopher left vacant by the loss of George Sheehan. He seems to be one of the few running writers to have a firm grasp on the running "scene", past, present and future.² Thomas Woodrow, www.Running.About.com

Joe's newest book, RUNNING ENCYCLOPEDIA, takes a sweeping look at the sport. It covers the historical, biographical and statistical happenings in road racing, 5-K to marathon, from the late 19th century to the early 21st. Co-author Rich Benyo writes in the introduction, "We hope you enjoy the book as much as we've enjoyed scouring through our files and our memories to bring together between two covers the incredible, the outrageous, the seemingly mundane, the startling, the astounding, and the unforgettable people and places that have made road racing perhaps the most practiced adult sport in the world." Published by Human Kinetics in 2001, 440 pages. (www.joehenderson.com/books/).

Catch up with Joe at www.JoeHenderson.com.

From "Fast Facts" in the Health & Fitness section of the April 2002 Runner's World (page 24)
by Beth Moxey Eck
www.runnersworld.com

Graze Matter Grazing, or eating smaller meals more frequently, is an excellent way to control your weight and keep your energy level high. New research shows it may also be an effective way of lowering your cholesterol. In the study, middle-aged and older adults who ate frequently throughout the day had lower LDL (³bad²) cholesterol levels than those who ate one or two large meals a day.

Coffee Talk In our January issue, we told you how caffeine can help your running performance. New research now provides another reason to keep drinking your java: It'll improve your memory. According to the journal Psychological Science, drinking 2 cups of coffee a day can boost memory, especially in older adults.

See Jeff's article on how to get your family involved in running, "All Aboard," in the April 2002 Runner's World, p. 40

For an archive of Jeff's RW articles, go to our RW Articles page.

Where's Jeff

For a list of dates and cities Jeff will be visiting, check out our Where's Jeff page.

Coming next month . . .

• Fartlek ­ speed training for the mind and body
• How much you can expect to improve in a speedwork program
• Nancy Clark
• Jeff's Picks

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