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Training & Nutrition Newsletter: January 2006
Improving the Running Experience - for you!

Happy New Year!

One of the lasting gifts you can give someone is the motivation to improve their life. Runners know that regular activity makes you feel better, as it improves so many other things in life. There are some suggestions in this newsletter about how to do this.

Instead of making resolutions, plan for success. In my e-coaching experience, I’ve found that a high percentage of those who improve during the year, start their yearly plan for success in January. I’ve included some tips in this newsletter, but you’ll find a 52-week plan in my new book A YEAR-ROUND PLAN.

I hope you are having an energized New Year, full of the rewards that only running seems to give.

Jeff Galloway

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News:

· Job opening: Sales/recruitment position at Galloway Productions. More info
· E-coaching positions now open. Sign up now!
· Featured Book: YEAR ROUND PLAN (Jeff’s new book schedules your runs for 52 weeks)
· Freescale Marathon (Austin TX) in Feb—offers discount to Galloway members (check with your Program Director for specifics)
· Big Sur Marathon extends open course time to 6 hours. Running School that weekend, too.
· Enroll Now! Running Schools: Orange CA (1-21), Encino CA (1-22), Austin TX (2-18), Winston Salem NC (2-26), Sarasota (3-4)
· New Running School Locations: Houston, Dallas, Monterey CA, Charlotte, Indianapolis
· Enroll Now! Next Beach Retreat: Blue Mountain Beach FL Jan 27-29

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Medical Advice—Always see a doctor for medical problems, especially a physician who wants to get you back out there on the sidewalks or trails. Always get your doctor's OK when you train strenuously. This newsletter is an offering of information from one runner to another.

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Resolution Coaching
1. Take a walk or run with a friend or relative. You can tell a joke or story, talk about life, and offer to help him or her get into exercise. You’ll feel good about this.
2. Autographed books—to put resolutions into Action: WALKING, GETTING STARTED & A YEAR-ROUND PLAN, TESTING YOURSELF, MARATHON, GALLOWAY’S BOOK ON RUNNING 2ND EDITION.
3. Call him or her, every week to see how the exercise is going, and to answer questions.
4. Always be supportive. Even if after a terrible week, tell him or her one or two positive thoughts.
5. Join us at a Running Retreat: These upbeat weekends can inspire and motivate anyone. Come with your friend or relative. The individualized information and fun atmosphere welcomes beginners into the fun of exercise!
6. Help your “coachee” find a fun event to train for. Run or walk the event with him or her.

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The Successful Plan

1. Brainstorm: Pick 3 goals that you would like to do this year—write them down.
2. Get a training journal to record your goals, workouts and your 2006 success story. JEFF GALLOWAY’S TRAINING JOURNAL has 52 weeks of entries plus tables and scheduling info.
3. Discover your current fitness level: Run a “Magic Mile” time trial and use my prediction formulas to see what performances are possible right now (see pages 26-27 of A YEAR ROUND PLAN).
4. Even if you don’t have a time goal, increase the length of your long run, every other week. The pace of these should be 2 min/mi slower than you are currently predicting for a marathon (even if you’re not training for this event).
5. Schedule a fun run once a week. Try to schedule regular social runs and scenic course runs that you would look forward to.
6. Fill in the training components that can prepare you for your goals.
7. Keep checking and re-evaluating your runs as you review your journals.

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Galloway Success Story

Jeff, I thought I would give you an update on my performance in the Jacksonville marathon this past weekend. Once again this was the first time I have used your marathon running method. I finished with a time of 3:56:53 in the pouring rain and felt great. This was an improvement of about 11 minutes from the MCM time. I took your suggestion and went easy, I did the 4/1 ration and my legs feel great. I met four other groups of Galloway runners along the way and had allot of motivating discussion with them. I also found that a lot of people will encourage you to keep running when you stop for the walk breaks. I had a couple of runners come up to me after the race, they noticed that I was stopping and walking, and they in turn started doing the same, they were amazed at how well they felt at the finish. I have requested your Book on Running from Santa. Thanks Jeff!

More Success Stories. Send YOUR story to jeffgalloway@mindspring.com and you may be published!

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Jeff’s Schedule of Clinics--Races
Jan 6-8—Disney Marathon and expo
Jan 21—Orange CA Running School
Jan 22—Encino CA Running School
Jan 27-29—Beach Retreat at Blue Mt Beach. A wonderful weekend of running, learning and motivation
Feb 18: Austin—running school and expo
March 4: Sarasota Marathon—running school and expo
Mar 17-19: Blue Mountain Beach Retreat
Apr 28: Monterey CA (Big Sur) Running School

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Jeff's Race Picks

Disney World Marathon, Orlando, FL, January 7-8, 2006
Mardi Gras Marathon, New Orleans, LA, February 5, 2006
Freescale Austin Marathon, Austin, TX, February 19, 2006
Albritton Fruit Marathon, Sarasota, FL, March 5, 2006 (NEW EVENT!)
Big Sur International Marathon, Carmel, CA, April 30. 2006

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Strength Training

1. One day a week, run on a hill, overpass, parking garage, etc.
2. Have several options in case of wind, snow, etc.
3. Hill length: Beginner—50 walking steps, Veteran—300 steps, Others—100-200 steps
4. Start each hill at a jog; gradually increase the speed by shortening stride and increasing cadence.
5. Run up and walk down.
6. Start with 2-3 hill repeats and increase by 1-2 additional each week.
7. Warm up by walking for 5 minutes, then running and walking easily for 10 minutes.
8. Warm down by reversing the warm-up.
9. Run slightly over the top of each hill.
10. It’s okay to huff and puff during the latter third of the hill.

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From our Training Archives: Wind Chill!

The chill that bites. Windchill can nip noses or lead to frostbite. You're packing for that long-awaited, late-autumn trip into the Mule's Ear Wilderness (or just going out to shovel snow from the driveway!). The Weather Channel says to expect 35 degrees F to 40 degrees F, with 15 to 20 mph winds, with a "windchill factor" of 5 degrees F. So what temperature should you prepare for?

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Special Item of Interest!

Jeff's annual Tahoe Retreat is coming up again in July. It's hard to imagine needing a sweater in the middle of the summer, but you'll need to pack one for this trip! Enjoy the laid-back atmosphere with Jeff, his guests and the other campers for a real vacation treat.

A beautiful place and great company - what more could you ask? As always, we're planning to
have Joe Henderson, Bob Anderson, Dr. Gary Moran, Sister Marion Irvine and Dr. David Hannaford, who will share information along with their insights and experiences in the running world.

There's an early bird discount if you pay your deposit by January 31 so look at your calendars and let us know at carol.miller@jeffgalloway.com.

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Rules for each running day

1) Run at a time of the day when the weather is comfortable
2) If the weather doesn't cooperate, have an indoor alternative: treadmill, indoor track, indoor space where running is allowed, etc.
3) No huffing and puffing is allowed. Run at a slow pace for 10-15 seconds and walk for a minute or two.
4) As much as possible, pick a pleasing venue to run.
5) Reward yourself afterward: a smoothie, another snack, running shoes, running shorts, etc.

From Jeff Galloway's Running - Getting Started

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Nutrition Books for New Year’s Resolutions

Each New Year brings nutrition resolutions. Common among those resolutions are promises to eat less junk food, enjoy more fruits and vegetables, drink less coffee, lose weight.... I’m sure you know your
list! To help implement your resolutions (or those of your friends, teammates and family members), I recommend the following books, most of which are written by nutrition experts: registered dietitians (RD). Most of these titles are available at www.ncescatalog.com or www.gurze.com -- two websites that specialize in reputable food, nutrition and diet books. (If the book is not at one of those sites,
you’ll find it on amazon.com.)

Changing for Good by James Prochaska.
When you know what you should eat, but just don’t do it, Changing For Good can help you understand why you get stuck—and how to move forward. The author is respected for his research on the process of how people change their behaviors--be it eating better, losing weight, drinking less alcohol, stopping smoking, or exercising regularly.

Thin for Life, Second Edition by Anne Fletcher RD
Who can better help you or your relatives lose weight than people who have done it successfully? Fletcher interviewed weight loss masters and compiled the information to offer hope and “thinspiration” to dieters who struggle with losing either 5 or 50 pounds. Yes, anyone can learn how to lose weight and keep it off!

Sober for Good: New Solutions for Drinking Problems--Advice From Those Who Have Succeeded by Anne Fletcher RD
If you are ready to stop drinking but need help taking the first steps, Sober for Good shares the wisdom of former problem-drinkers who are now grateful for their new lives.

Your Diet is Driving Me Crazy: When Food Conflicts Get in the Way of Your Love Life by Cynthia Sass RD
The stress of living with a dieting spouse can take its toll. This book addresses interpersonal food issues, such as “If only you’d eat meat, honey, we could enjoy the same meals...” or “You act like a food cop who monitors every morsel I eat...” The entertaining style helps couples laugh about differing food styles and replace conflict with peace.

The Rules of “Normal” Eating by Karen Koenig
If you have ever wondered “Why can’t I just eat normally?”, this book will teach you how to get off the on-a-diet, off-a-diet roller coaster that monopolizes many runners’ lives. In a light hearted style, Koenig talks about how to peacefully manage food, life, emotions, stress and weight.

Nutrient Timing: The Future of Sports Nutrition by John Ivy and Robert Portman
Written by two respected exercise physiologists, this book is perfect for runners and other athletes who are serious about weight training and want to take their sports diet to the next level. You’ll learn the importance of what and when to eat to optimize muscular development. Scientific but understandable.

Sports Nutrition: A Practice Manual for Professionals by Marie Dunford RD, Editor
Published by the American Dietetic Association and written for sports dietitians and health professionals, this 547 page tome is a comprehensive resource for serious runners who want in-depth information about fueling to enhance performance. Covers all aspects of sports nutrition.

Nancy Clark’s Food Guide for Marathoners
Cyclist’s Food Guide: Fueling for the Distance by Nancy Clark RD
If you are a novice runner, or have friends who are new to running or cycling, and are venturing into the world of endurance exercise (such as the AIDS ride or Team In Training’s marathon program), these books can help you or your friend enjoy the process with energy to spare. You’ll learn how to eat for the long haul--and, if desired, lose body fat along the way. Perfect gifts for training groups; bulk discounts are available at www.nancyclarkrd.com.

The American Dietetic Association’s Complete Food and Nutrition Guide by Roberta Duyff RD If you want 656 pages of clear-cut food facts and eating advice, this nutrition bible is a good bet! This reputable resource separates fads from facts and answers questions from apples to zucchini, allergies to vegetarian diets.

Mom’s Guide to Meal Makeovers by Liz Weiss RD and Janice Bissex RD
Written by dietitian-moms (and recipe-tested by their children), this family-friendly cookbook offers abundant ways to enjoyably sneak health into your kids’ tummies. The companion website,
www.mealmakeovermoms.com, offers more tips, recipes and support as well as an email newsletter.

Secrets of Feeding a Healthy Family by Ellyn Satter RD
Your Child’s Weight: Helping without Harming
Ellyn Satter RD is the expert on child feeding–and how to end the family food-feuds over eat-your-peas, no-dessert-until-you-eat-your-dinner, and other such controversial topics. If you find yourself struggling to manage your children’s food intake and weight, these books are for you!

The College Student’s Guide to Eating Well on Campus by Ann Litt RD
Litt’s how-to food guide can help student athletes navigate campus food and consume adequate protein despite being vegetarian, fuel properly for sports even when traveling with the team, and survive exams with energy to spare. It’s the perfect going-away gift for new college students.

The Dietitian’s Cancer Story by Diana Dyer RD
Even seemingly healthy runners (and their relatives) get cancer. This book is a god-send when faced with a cancer diagnosis. Written by a three-time cancer survivor, Diana knows her stuff when it comes to managing food during and after cancer treatment. This truly helpful guide offers the how-to information cancer patients need to eat well enough to fight the cancer, get back on their feet, and enjoy an optimal recovery diet.

Here’s to a happy, healthy and high energy 2006!

Nancy Clark, RD

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