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Training & Nutrition Newsletter:
June 2005
Springtime Inspiration Enjoy the journey…………………Jeff --------------------------------------------------------------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------- June 3 & 4 Deadwood SD When you balance running and rest, and running with life, your runs can blend the best of mind, body and spirit, in a unique and positive way.
-------------------------------------------------------------------------------------------------------------------- Jeff's Upcoming Retreats July 8-15 Squaw Valley CA—a wonderful week of experiences Lake Tahoe is perhaps the perfect summer running area. Join Jeff
and his guests for a refreshing, invigorating stay in beautiful
Squaw Valley at the North Shore of Lake Tahoe. Everyone stays at
the comfortable and beautiful Squaw Valley Lodge, with hot tubs,
swimming, tennis, health club, etc. http://jeffgalloway.com/retreats/tahoe.html -------------------------------------------------------------------------------------------------------------------- Improving Marathon Performance When you've progressed to the point where you not only want to finish the marathon but have a time goal, some different elements are added to your training program. To improve endurance, you increase the long run to a final run a few weeks before the race of 28-30 miles. For speed, you run repeat miles, 20-30 seconds faster than race pace, to get used to the hard sustained effort of the marathon. Starting with five one-milers (walking a few hundred yards between each), you increase by 1-2 miles each session until you run 13 one-milers in your last speed workout two weeks before the race. These workouts are strenuous and should be performed on alternate weeks. This gives you six days of easy running between each of the hard days. It is the long run that develops endurance and the repeat miles that develop speed, so run slowly on the long ones. Your goal on the other days is to recover from the stress days. Social runs, easy runs, scenic routes can be planned for these in-between sessions.
Nutritional Goals Nancy offers practical advice—blending healthy foods with the foods that you like to eat. In her books, she covers the key topics: energy, fluids, fat, vitamins supplements. If you can’t attend the seminar, her books will help you, now [Nancy’s books]. See her monthly article below, too.
How many weeks do you need to train for a 5K, 10K, half marathon or marathon? Look at the schedules in GALLOWAY’S BOOK ON RUNNING SECOND EDITION, and MARATHON! Take the length of the longest run you have run in the last 2 weeks. See where a long run of that distance is listed on the training schedules. For example, Most marathon schedules in the book have 26 weeks to race day. If you have just run a 10 mile run you can do a marathon in 16 weeks. --------------------------------------------------------------------------------------------------------------------- EVENT THEME: "Inspirations to America's Youth", those individuals who are role models for kids to get in shape and stay fit. A Wednesday evening at the new Mandarin Oriental Hotel in DC (near the Tidal Basin). Start: 6:30 pm; book signing and silent auction. Attendees include:
www.AmericanRunning.org --------------------------------------------------------------------------------------------------------------------- From the Center for Science in the Public Interest - Nutrition Action Health Letter, October 2004, "Fat: More than just a lump of lard," by Bonnie Liebman, p. 6. - http://cspinet.org/
Preventing knee pain—some causes and preventive tips 1. Watch your overstride—too long a stride puts your legs out of their most efficient range of motion [see Galloway’s Book On Running Second Edition] 2. Run every other day—a high percentage of knee pain goes away when you take 48 hours between runs 3. Get a shoe check—go to a really good running store. Experienced eyes can tell if you have motion control problems, and which shoes can help to prevent excess motion 4. Take more walk breaks—a high percentage of knee problems go away when runners walk more frequently especially from the beginning of the run. 5. Watch your mileage increase—don’t increase more than 10% additional mileage per week, and take an easy mileage week every 2-4 weeks.
Salt and Runners: Shake it or Leave it? Some runners sweat so much they end up crusted with salt; they wonder if they need to eat extra salt to replace what lost in sweat. Other runners avoid salt like the plague; they see no need to add it to their food because the typical American diet already contains way too much. And then there are marathoners and triathletes who read about their peers who died of hyponatremia (low blood sodium). They wonder if they should start eating salty foods as a part of their daily sports diet. Perhaps you, too, have wondered about the role of salt, or more correctly, sodium (the part of salt associated with high blood pressure) in your diet. This article can help you figure out if you should shake it or leave it. Salt: What it is and does Athletes at risk of developing hyponatremia include slow marathoners, triathletes and others who exercise for more than 4 hours and are highly vigilant about hydration, to the extent they drink more fluid than they lose in sweat. Over time, they accumulate a large enough intake of water to dilute the blood sodium. Consuming sodium-containing sports drinks helps, but does not protect against hyponatremia because a sports drink offers far more water than sodium. The typical sports drink may have only 1/5th the concentration of normal blood serum. While dehydration is the far more common concern than overhydration, all runners can avoid either problem by knowing their sweat rates. To learn your sweat rate, weigh yourself naked before and after you exercise. A one pound drop equates to losing 16 ounces of sweat and means you should target drinking 16 ounces of fluid during similar exercise bouts. Having knowledge about your sweat rate takes the guesswork out of drinking during long runs, and reduces the risk of health problems associated with consuming too much or too little water. Sodium in Sweat 1) How much salt you eat. Some runners have saltier sweat than other. Salty sweaters tend to end up with a crust of salt on their skin after a hard workout. Other runners, in comparison, have a low sodium content in their sweat—and no white salt stains on their skin or exercise clothing. 2) How much you sweat. Runners who sweat heavily lose more sodium than do light sweaters. The amount of sodium in sweat averages about 500 mg sodium/lb sweat (and ranges from 220 to 1,100 mg). If you lose 2 lbs sweat per hour for 4 hours of sweaty runnning, tennis, biking, etc., your sodium losses can become significant (4,000 mg sodium). You should eat salty foods to replace the losses. 3) How much you exercise in the heat. If you are not used to exercising in heat, you may lose 1,100 mg sodium/lb of sweat. But if you are acclimatized, you may lose only 300 mg. sodium. This means, if you are training in the winter for a marathon that happens on an exceptionally warm spring day, you might need extra sodium during the marathon (such as Gatorade’s Endurance Formula). Salt and Blood Pressure As you age, your sensitivity to sodium increases, as does blood
pressure and the associated risks of stroke, heart and kidney disease.
An estimated 2-5% of people aged 25-34 years have high blood pressure,
as do 31-36% of people aged 55-65 years. Of these, about 1/3 to
1/2 are salt-sensitive. To reduce your risk of developing high blood
pressure, you should not only eat a low sodium diet but also boost
your intake of calcium, magnesium and potassium, three minerals
that help counter the negative affects of sodium. Instead of simply
subtracting salty foods, you should also: How much salt does an athlete actually need? Most runners consume adequate sodium, even without adding salt to their food. For example, you get sodium via bread (150 mg/slice), cheese (220 mg/oz), eggs (60 mg/egg), and yogurt (125 mg/8 oz). Runners who are extreme sweaters likely need more sodium, but generally consume more, particularly if they eat fast foods. Just two slices of cheese pizza (1,200 mg) or a Whopper (1,400 mg) can easily replace sodium losses; no sweat! Sports Nutritionist Nancy Clark, MS, RD counsels both casual exercisers and competitive athletes in her private practice at Healthworks (617-383-6100), the premier fitness center in Chestnut Hill MA. Her popular Sports Nutrition Guidebook, 3rd Edition, Food Guide for Marathoners, and Cyclist’s Food Guide are available via her website www.nancyclarkrd.com.
A “Walk Break Watch”. Yes, folks it's true there is
a watch that can help you with your run/walks. It's the Timex Ironman
Triathlon 100 Lap. We've been using and recommending it for many
years.
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