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Training & Nutrition Newsletter: July 2008
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July 2008

Greetings from the US Olympic Trials!

For the first time since I competed there, I'm returning to Eugene Oregon for the US Olympic Trials. There is no city that supports track better than "Tracktown USA". The athletes feel it and respond to the energy. If you haven't been watching the TV coverage of the trials, tune in and be inspired. You'll see seasoned athletes break under the pressure. In most races you'll enjoy the excitement of young athletes finding strength inside that they did not know was there. My story from the 1972 is offered on my blog right now.

I've had a lot of questions about the new book we use as a manual for our Galloway groups: Galloway Training Programs. This just came out last year and has the latest run-walk-run ratios, magic mile information, with updates in every area of running. It also includes schedules for half marathon and 10 mile. Use coupon code gtp08 for 20% off this book until 8/10/08.

One of my "causes" is helping our youth get in better shape. The childhood obesity problem can be managed when kids discover the natural joy of exercise. In this newsletter is a section from my Fit Kids-Smarter Kids book which offers fun activities which parents, teachers and youth leaders can use to get kids hooked on exercise.

We cannot prevent the temperature from rising during July and August--but we can avoid heat stress. See the tips in this edition about this topic from the book Getting Started.

During the hot months, many runners focus on shorter distances and simple drills that can help you improve form. From Testing Yourself , you'll find the instructions on the Cadence Drill.

Get up early and enjoy the energy of the new day this summer. This is almost always the coolest part of the day.

Jeff

Jeff Galloway
US Olympian

www.jeffgallowayblog.com
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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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NEWS

Website Special! Book on Sale - Use coupon code gtp08 to receive 20% off our Featured Book For July: Galloway Training Programs through 8/10/08.

Upcoming Running Schools more info
* Sacramento, CA, July 20
* Fresno, CA, July 21
* Fargo, ND, July 26
* Orange County, CA, August 17
* Tennessee Valley, TN, September 6
* Ft. Lauderdale, FL, September 13

--------------------------------------------------------------------------------------------------------------- UPCOMING GALLOWAY TRAINING PROGRAM KICKOFFS

Atlanta Walking - July 19, 2008
Austin, TX Half - July 19, 2008
Stuart, FL - July 19, 2008
Temple, TX - July 19, 2008
Waco, TX - July 19, 2008
Ft. Lauderdale, FL - July 26, 2008
Jacksonville, FL - July 26, 2008
Atlanta, GA Getting Started - July 28, 2008
Atlanta, GA Half - August 2, 2008
Charlotte, NC - August 2, 2008
Tucson, AZ - August 2, 2008
Pensacola, FL - August 7, 2008
Inland Empire, CA - August 15, 2008
Los Angeles, CA - August 16, 2008
Albany, GA - August 23, 2008
Atlanta Breast Cancer Marathon Early Start - August 23, 2008
Sarasota, FL - August 23, 2008

Get more info and see the complete list

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FOLLOW THE DIET THAT GOT YOU HERE

You'll probably be tempted after walking through a pre-race expo to try one of the "miracle foods" that you hear about there. Don't do it! Even if a food is the best in its category, if you haven't used it before, you'll probably have some significant negative reactions. To reduce the chance of food and GI problems, use the same eating plan as on your long runs: the same foods, the same amounts, the same timetable. If you had GI problems, reduce quantity and/or consult a sports nutritionist. Since you're going to have some nervousness and stress, it doesn't take much of a nutritional change to produce intestinal misery.

From Galloway Training Programs - by Jeff Galloway
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HALF MARATHON - Sustained speed through an increase in the number of repetitions

The maximum benefit from speed sessions is at the end of the program. As you increase the number of 800-meter speed repetitions from 4 to 6, to 8 and beyond, you teach yourself how to keep going at your assigned pace, even when tired. To maintain speed when tired is the mission. The only way to prepare for the "race reality" situation is to do this during speed training. Speedwork teaches you and your legs that they can keep performing even when very tired. The result is that you won't slow down as you would before you starting doing the speedwork.

From Half Marathon - by Jeff Galloway

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PUSHING BACK YOUR PHYSICAL CAPABILITY FOR LIFE

Being fit at an early age gives one a head start on health and stamina. Exercising kids have more vitality, but they also tend to be more composed. Why is this? Exercisers maintain a positive mental state. By injecting themselves with endorphins, an exercise athlete is more relaxed and confident. By using the muscles regularly and infusing them with oxygen, kids feel better about themselves and have a healthy glow about them

SMART KIDS EAT BREAKFAST
Children who skip breakfast generally miss out on important nutrients, to say nothing of fuel to enjoy a high energy day and be able to concentrate at school and sports. Breakfast skippers tend to consume less calcium, iron, diatary fiber, vitamins and the calories needs for energy. If there's "no time" for breakfast at home, breakfast should be eaten at the bus stop or while driving to school.

Some kid-friendly breakfast ideas include:
* toast with peanut butter, banana and hot cocoa (made with milk)
* leftover cheese pizza
* cereal with milk and berries
* granola bar plus a yogurt and orange juice
* oatmail with raisins and milk

- From Fit Kids Smarter Kids by Jeff Galloway

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HEAT DISEASE ALERT

Symptoms:
* Intense heat build-up in the head
* General overheating of the body
* Significant headache
* Significant nausea
* General confusion and loss of concentration
* Loss of muscle control
* Excessive sweating and then cessation of sweating
* Clammy skin
* Excessively rapid breathing
* Muscle cramps
* Feeling faint

TAKE ACTION! Call 911. Use your best judgment, but in most cases anyone who exhibits two or more of the symptoms should get into a cool environment and receive medical attention immediately. An extremely effective cool off method is to soak towels, sheets or clothing in cool or cold water, and wrap them around the individual. If ice is available, sprinkle some ice over the wet cloth.

- From Running Getting Started by Jeff Galloway

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PREVENTING INJURY

I think of myself as a "prevention specialist." It is my mission to help you to avoid aches, pains, time off from running and visits to the doctor. So, from one runner to another, here are my top ways to stay injury free.

* Take 48 hours between runs
* Don't stretch!
* Do the "toe squincher" exercise
* Don't increase total mileage more than 10% per week
* Drop total mileage in half, every 3rd week
* Avoid a long stride - both walking and running
* At the first sign of pain, take 1-3 days off

- From Testing Yourself by Jeff Galloway

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TOP TIPS FOR DOWNHILL FORM

* Run light on your feet.
* Maintain an average stride - don't over stride.
* Keep feet low to the ground.
* Let gravity pull you down the hill.
* Turnover of the feet will pick up.
* Try to glide (or coast) quickly down the hill.

- From Running Until You're 100 by Jeff Galloway

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STRATEGIES TO EAT BETTER
Copyright: Nancy Clark, MS RD CSSD July 2008
The Athlete’s Kitchen

START YOUR ENGINES: The ABC's of Sports Nutrition
Eating a performance-enhancing diet isn't easy, and for many athletes and active people, nutrition is their missing link. If that's your case, here are a few ABC's to get you started on the path to winning with good nutrition.

Always eat breakfast; it's the meal of champions! Within three hours of waking, fuel-up for a high-energy day. Not hungry in the morning? Trade evening snacks for a nice breakfast the next day.

Breakfast of champions? I vote for whole grain cereal + milk + fruit-an easy, wholesome, carb-protein combination.

Carbohydrates are essential to fuel-up and refuel your muscles. Do not "stay away from" pasta, potato, bread, bagels and other carbs that have wrongly been deemed "fattening." Excess fat gets easily converted into body fat, but not carbs.

Dehydration needlessly slows you down, so plan to drink extra fluids before you exercise. The kidneys require about 45 to 90 minutes to process fluids. Allow time to tank up, eliminate the excess, and then drink again pre-workout.

Energy bars are more about convenience than necessity. Bananas, yogurt, fig cookies and granola bars offer convenient fuel at a fraction of the price. But if you prefer the convenience of bars, try Zing Bars (www.ZingBars.com). Yum!

Food is fuel--not the "fattening enemy" as some weight-conscious athletes believe. If you obsess about food and weight, find a local sports dietitian at www.SCANdpg.org.

Gatorade and other sports drinks are designed to be used by athletes during extended exercise, not as a lunch or snack beverage.

Hypoglycemia (low blood sugar, as characterized by light-headedness, fatigue, and inability to concentrate) is preventable. To eliminate an afternoon energy lag/drop in blood sugar, enjoy a hearty snack between lunch and dinner.

Iron-rich foods, needed to prevent anemia, include beef and dark meat chicken (thigh, leg). If you eat neither of those, choose iron-fortified breakfast cereals (Raisin Bran, Wheaties). Read the cereal label, and note all natural brands (Kashi, granola) offer little iron.

Junk food can fit into your sports diet in small amounts. That is, you don't have to have a "perfect diet" to have a good diet. Target a diet that is 90% quality foods and, if desired, 10% foods with marginal nutritional value-sports drinks (refined sugar), birthday cake, chips, etc.

Keep track of calories if you want to lose weight. You'll reduce body fat only if you create a calorie deficit. A popular website for tracking food intake is www.fitday.com. Adding on exercise can help with fat loss IF the exercise contributes to a calorie deficit. (But the more you exercise, the more you might eat.)

Lifting weights is the key to building muscles. For energy to lift weights, you need extra carbohydrates. To support muscular growth, eat adequate (but not excessive) protein. Each muscle-building meal should be mostly carbs, with a side of protein, as opposed to mostly protein with minimal carbs.

Muscles store carbs as glycogen; glycogen depletion is associated with fatigue. Along with each one ounce of glycogen, muscles store about 3 ounces of water. Expect to gain 2 to 4 pounds of (water) weight when you carb-load.

Never eat an untried engineered sports food before an important competition. You may discover it settles poorly and hurts your performance. The website of competitive events indicate what foods and fluids will be available on the course. Find out in advance, so you can experiment during training!

Olive oil is heart-healthy, reduces inflammation, and helps absorb vitamins A, D, E, and K. Although excess calories from oil (and other fats) are fattening, a little bit of olive oil on salads and with
cooking adds taste and health benefits.

Protein is an important part of a sports diet, needed for recovery from hard workouts. But protein should be the accompaniment and carbs the foundation of the recovery meal. Make that a carb shake with a little protein (not a protein shake with a little carb).

Quality nutrition is found in natural foods. Be sure there are some apple cores and banana peels mixed in with the litter from your engineered foods and energy bar wrappers.

Rest is an important part of a training program; your muscles need time to heal. Plan one or two days with little or no exercise per week. Expect to feel just as hungry on days with no exercise; depleted muscles require extra food to refuel.

Sweet cravings are a sign you've gotten too hungry. Experiment with doubling your breakfast and lunch (and halving your dinner). You'll have more energy, better workouts-and far less desire for sweets.

Thinner does not equate to being a better athlete-if the cost of being thin is skimpy meals and poorly fueled muscles. Focus on being fit and healthy--not just sleek and slim (but starving).

Urine that is dark colored and smelly indicates you need to drink more fluid. If you are well hydrated, you will eliminate pale-colored urine every 2 to 4 hours.

Vegetarian athletes who do not eat meat need to include a substantial portion of plant protein at each meal. Peanut butter on a bagel, hummus with pita, and beans in chili are just a few suggestions.

Weight is more than a matter of will power; genetics plays a role. Forcing your body to be too thin is abusive.

Xtra vitamins are best found the "all natural" way: in dark colorful vegetables such as broccoli, spinach, peppers, tomatoes and carrots, or in fresh fruits such as oranges, grapefruit, cantaloupe, strawberries and kiwi. Chow down!

Yes, even you can optimally fuel your engines. The trick is: Don't get too hungry. When too hungry, you'll likely grab the handiest (but not the healthiest) food around.

Zippy and zingy--that's how you'll feel when you fuel with premium nutrition. Eat well and enjoy your energy!

For personalized nutrition help, consult with a registered dietitian (RD) who is a board certified specialist in sports dietetics (CSSD). Use the referral network at www.SCANdpg.org to find your local food coach.

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via nancyclarkrd.com (books, powerpoint, handouts). See also sportsnutritionworkshop.com (Chicago, Indy, Detroit).
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Nancy Clark MS RD CSSD
Sports Nutrition Services
Healthworks, 1300 Boylston St., Chestnut Hill MA 02467
Phone: 617.795.1875 Fax: 617.795.1876

"Helping active people win with good nutrition."

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