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Training & Nutrition Newsletter: June 2008
Improving the Running & Walking Experience - for you!

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June, 2008

I congratulate all of you who have taken the challenge of becoming fit. I hear stories every day from folks who never dreamed of running around the block, who have used run-walk-run method to enjoy running every day-while breaking through barriers.

If you haven't experienced the sense of half marathon/marathon accomplishment, the training may not take as long as you think. We have some low mileage programs that can avoid pain and injury.
http://www.jeffgalloway.com/training_groups/list_cities.html

Most areas of North America are beginning to get some really hot weather. In this newsletter you'll find some tips on dealing with the heat which can help you avoid the adversity of summer temperatures.

Half Marathon training will be the focus this month. This is becoming one of the most popular races because the time required is much less than that needed for a marathon. My recent book HALF MARATHON has a very successful training program for a wide range of time goals-including those who just want "to finish".

I just returned to Jacksonville in planning the 2009 edition of THE MARATHON TO END BREAST CANCER. There will be Galloway pace groups (with walk breaks), and lots of run activities throughout the weekend. Be sure to put February 15th on your calendar, and enter now (100% of the entry fee goes to Breast Cancer Research/care). The half marathon has a 7 hour limit!

We've seen an increase in enrollment in my clinics, Beach Retreats, and Running Schools this Spring. It is wonderful to see so many people who began to run 3-4 years ago, now wanting to improve their form, build endurance, or run faster. We have a number of highly focused sessions this summer to help you gear up for the Fall and Winter season.

Enjoy your running this month!

Jeff Galloway
US Olympian
www.jeffgallowayblog.com

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News

Website Special! Book on Sale - use coupon code HM08 to receive 20% off Featured Book For May: HALF MARATHON.

The Half Marathon is becoming one of the most popular races because the time required is much less than that needed for a marathon. HALF MARATHON has a very successful training program for a wide range of time goals-including those who just want "to finish". I've outlined some key points from this book below. Note: When you order books from our website, they come autographed. In addition, feel free to email questions to me about any of the content.

Two New Books
1) One of my best friends, Geoff Hollister, has a book that just appeared on bookshelves: OUT OF NOWHERE. It tells the inside story of the people who formed Nike. There are stories on Prefontaine and his great coach Bill Bowerman that I've never seen anywhere else.

2) "Steve Prefontaine - Rocketman" is a collaboration between Bree Donovan, a New Jersey social worker and Linda Prefontaine, Pre's sister. It is geared toward middle-school and high-school readers, and any proceeds from the book will benefit the music, art and physical education programs at Blossom Gulch Elementary School in Coos Bay, OR where the Prefontaines went to school. The book is now available at http://stores.lulu.com/breetdonovan

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Upcoming Training Program Kickoffs

Greenville, MS - June 21
Houston, TX - June 21
Atlanta, GA TIPS - July 8
Austin, TX Half - July 19
Stuart, FL - July 19
Ft. Lauderdale, FL - July 26
Jacksonville, FL - July 26
Atlanta, GA Getting Started - July 28
Atlanta, GA Half - August 2
Pensacola, FL - August 7
Los Angeles, CA - August 16
Albany, GA - August 23
more info
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How to train for a Half Marathon

* Count back from the race date and schedule a long run every other week

* If you just want to finish, the last long one should be 14 miles

* For best time improvement results, the last long one should be 18 to 19 miles

From Half Marathon by Jeff Galloway

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Don't do these on non-running days

These exercises will tire the running muscles and compromise recovery. If you really like to do any of these exercises, you can do them after a run on a short-distance day. more info

From Women's Guide to Running by Jeff Galloway

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Lake Tahoe Retreat - last call!

A week or weekend not to be missed! Come join Jeff, his family, and his guest speakers in beautiful Squaw Valley/Lake Tahoe. Dates are July 11-18, 2008 and July 18-20, 2008. Prices include all meals for the weekend and most meals for the week, all seminars, and lodging. Double and single rooming options available. more info

-------------------------------------------------------------------------------------------------------------------Stretching

It may surprise you to learn this, but stretching causes a lot of injuries. more info

From Running Getting Started by Jeff Galloway

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Usually no need to eat before the run

Most runners don't need to eat before runs that are less than 6 miles. Among the exceptions are those with diabetes or severe blood sugar problems. more info

From Running Until You're 100 by Jeff Galloway
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2008 Sports Nutrition News from ACSM

The annual meeting of the American College of Sports Medicine is where over 5,000 exercise scientists, sports dietitians, physicians and coaches gathered in Indianapolis in May to share their latest research and cutting edge nutrition info. We've got some of the sports nutrition highlights:

· Eating an energy bar just 15 minutes before you exercise is as effective as eating it an hour before. Grabbing fuel as you rush to your workout is a good idea that gets put to use. Read more nutrition highlights

From Nancy Clark's The Athlete's Kitchen, June 2008

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