Newsletter: Volume 28, June 2001
You are capable of becoming a running success every day. All you
need to do is to move forward by walking and/or running far enough
for the endorphins and the satisfaction to pour out. - Jeff Galloway
True or False:
* A cotton T-shirt is the coolest, wisest top to wear when running
in the summer.
False - Wear lighter garments and not cotton: Loose-fitting
clothes allow heat to escape. Don't wear cotton clothing. Sweat
soaks into cotton, causing it to cling to your skin, increasing
heat buildup. Several materials will wick the perspiration away
from your skin: coolmax, polypro, etc. As the moisture leaves your
skin area, you receive a cooling effect, and these types of materials
allow this to happen.
* The summer is the time to significantly increase the intensity
of your training.
False - As the mercury rises above 65 degrees F, your body
can't get rid of the heat buildup. This causes a rise in core body
temperature, leading to an early depletion of fluids through sweating.
The internal temperature rise also triggers rapid dispersion of
blood into the capillaries of the skin, reducing the amount of that
vital fluid that is available to the exercising muscles. Just when
these workhorses are being pushed to top capacity, they are receiving
less oxygen and nutrients due to reduced blood flow. What used to
be a river becomes a creek and can't remove the waste products of
exercise (such as lactic acid). As these accumulate, your muscles
* The coolest time of day to run is noon so lunchtime would be
a perfect time to go out.
False - The best time for hot weather running is before the
sun comes up. The more you can run before sunrise, the cooler you
will feel, relative to how you'll feel later in the day. The second
best time to run, by the way, is right after sunrise, unless the
temperature cools off dramatically at sunset, then that time period
would present a great opportunity. In humid areas, however, it usually
doesn't cool down much after sunset.
* It is important to drink water all day long.
True - Drink cold water. Not only does cold water leave the
stomach of a runner quicker than any type of fluid, it produces
a slight physiological cooling effect - and an even greater psychological
cooling effect. But don't drink too much either. Most of us do well
with six to 10 ounces an hour during warm weather. Drink until you
hear slowing in your stomach, then stop. When the sloshing sound
goes away, resume drinking.
* Don't wear a hat during the summer.
True - Hats keep your heat from being released through the
best vent you have, the top of your head. Don't cover it up. If
you must, be sure to wear a coolmx hat with "vents" (see your local
running store) or a visor.
How Fast Should My Running
The overall pace of all long runs should be at least two minutes
per mile slower than you could race the distance. If you don't have
a clue how fast this is, use the "talk test": If you're huffing
so much at the end of a long run that you can't carry on a coherent
conversation, you went too fast earlier in the run. On each successive
long one, slow down until the puffing is minimal.
Since a one-minute walk break only slows you down by 15-20 seconds,
you'll need to purposely run slower than you usually run, as well
as taking the walk breaks. This will allow you to comply with the
two-minute rule which says that long runs should be run at least
two minutes slower than you could race that distance on that day.
You can't run too slowly. You'll receive the same endurance from
a long run as you do from a fast one. Slow down and enjoy the scenery.
As the long runs get longer, take the walk breaks more often. A
runner that is comfortable running six minutes and walking one minute
will move to 5-1 at 15 to 18 miles, then 4-1 at 20 miles, and 3-1
when the long runs reach 23 miles.
from Jeff Galloway's new Marathon! (2000, Phidippides Publications),
Q: I successfully completed the Flying Pig Marathon using
the run-walk method. Truthfully, given the hills and the heat, I
don't think I could have made it without this approach. This was
my third marathon. One week out and I feel fine-no soreness, running
comfortably, etc. How soon may I start training for my next marathon
and at what point in the training schedule would I start?
A: Just run 3 days a week, for at least 30 minutes (with
walk breaks as desired). You could do a 6-9 mile run on each weekend.
The fourth weekend after the Pig, you could run a long one of whatever
distance you wish. If it is 18 miles, you will only need to do the
long one every third week, building to your next marathon. If the
run is less than 18, you can do the long one every 14 days.
Q: I have been training for my first marathon this year.
Over the past few months of training I have developed a soreness/pain
in the arch of my left foot. Initially it seemed to appear in longer
than 8 mile runs, but now it is with me constantly. I am 200lb.,
6'0" and am using Brookes running shoes with about 200 miles on
them. Any insight/suggestions would be appreciated.
A: Freeze a paper cup and rub the ice popsicle on your
injured area every evening, for 15 min until the area gets numb.
In addition, roll a baseball, or some hard object over and over
the injured area, before the ice massage, to move some of the junk
out of the injured area. You should be doing the minimum training
to let it heal. On long runs (every 2nd or third weekend) run for
2 min and walk for 2 min (or longer). The other two days of running
should be no more than 30 min each (with as much walking as you
Just wanted to let you know that I've been following your "1 minute
walk break" every mile on my long runs and I recently ran in the
Jersey Shore Marathon and tried it out for the first time. My previous
best time for the marathon was 4:02. On Sunday I ran a 3:43. It
seemed to really work and I enjoyed it . Thanks a lot. A 19 minute
Well, I listened to you again and it paid off. I went more conservatively
than I was planning, ran 8 minutes, walked 45 sec to 1 min. Took
(and had taken of me) about 50 pictures, had one of the most fun
26.2 miles (actually further as I would turn around, run back to
take a pic and then proceed forward again), did a 4:32, never hit
a wall, had the last three miles come in at 9:30s and a 1:18 0.2
mile sprint to the finish and was completely fine. My buddies kept
pulling ahead while I walked, but I would catch up. In the end,
1 beat me by 4 minutes, 1 by 1 minute and I beat one by 5 minutes.
We all trained doing 9 minute per mile long runs. I had a few colds
and was undertrained, missing an 18 and 20 miler (had 2 twenties
under the belt still, 1 slow, one on 9 pace). So I figure I could
have run a 4:15 or so, but would not have had anywhere as much fun,
would have dealt with the pain factor and not be as limber, flexible
and ready to go run and skate as I am.
At dinner that evening, I was able to sprint to the parking meter
and walk up and down stairs in a pretty normal fashion. Everyone
else had to hold rails, looked as if their legs did not hinge at
the knee and commented they said that they were not even thinking
of trying to sprint yet as they saw me run to the parking meter.
So again, chalk another one up for the Galloway advice.
Cross training is any activity (like cycling) that doesn't use
the running muscles in the same way, on non-running days - Jeff
Regular Exercise Improves
The increased health benefits of regular exercise (enhanced resistance
to disease, stronger heart, more efficient cardiovascular system,
etc.) give intuitive signals to the body that there is lowered risk
of long-term health problems, thus reducing the need for increased
fat levels. A fit 70-year-old, for example, can often fight off
a disease better and quicker than an average (and not very fit )
. . . . By Burning Off That Piece of Pie
Regular running and walking keeps fat off the body, burning off
excess calories. Most beginning runners experience some fat burn-off,
even when their weight stays the same, particularly when diet is
not dramatically increased. If you've consumed more calories than
you've burned during a given day, you can literally burn them off
with an after-dinner walk or job. This is particularly helpful if
you've consumed excess calories from carbohydrates on a given day
. . . . By Burning More Fat When We're Asleep
Running regularly for more than 45 minutes (even with walk breaks)
trains our exercising muscle cells to be fat-burners at all times
of the night and ay. After months of regular distance running, you
will have transformed a vast number which prefer fat as a fuel,
even when sitting around all day or when asleep at night. Long runs
which exceed 90 minutes, when done every two to three weeks, speed
up the transformation of the muscle cells from sugar-burners to
from Jeff Galloway's new Marathon! (Phidippides Publications, 2000),
Healthy Food Should Taste
Editor: Linda Randall
Copy Editor: Anne Gattis
Publisher: Good Stuff Delicious Nutrition
May 15, 2001 Volume 2 *** ISSUE #20 ***
I might as well face it I am addicted to salt.
I look longingly at saltshakers and nacho chips. I openly lust
when others shake with abandon.
And I have gotten the sodium lecture from the doctors! My kidneys
and liver can't take the pressure. Wimps!
Betrayed but not beaten, I began a quest to reduce sodium in a
If you've been reading Goodies News, you know I can never just
do things the easy way-- I had to research just how bad salt was
for me. And just how salty is salt? Then, of course I had to find
out how to make non-salted food taste good! Taste Great in fact!
AND I had to share what I learned with you.
For starters you should know that a certain amount of sodium is
considered essential to life. Salt is a vital component of all bodily
fluids, including blood, sweat and tears. wonder if that 70s group
meant to call themselves salt?
Sodium works in combination with other minerals such as potassium,
to help manage the distribution and pH balance of these fluids inside
the body. Salt plays an important role in blood pressure regulation
Sodium is referred to as an electrolyte because it possesses a
mild electrical charge when dissolved in bodily fluids. Due to this
charge, sufficient amounts of the mineral are necessary for the
normal functioning of nerve transmissions and muscle contractions.
Sodium also helps the body to retain water and prevent dehydration,
and may have some activity as an antibacterial. Bottom line:
you need some salt to live.
Based on what we know today, that amount seems to be around 2000mg.
This adventure has been bit like Mr. Toad's wild ride, I am still
learning and researching 2 months into my salt reduced life.
So if you are fighting the Salt Fiend and you have tips and ideas.
send them to me! I need them!
Check out the rest of the story, including these topics
1. SALT ATTACK
2. CAN SALT KILL YOU?
3. HOW SALTY IS SALT?
4. CAN SALT SUBSTITUTE KILL YOU?
5. THE SALT ADVERSARY
6. WAYS TO NOT MISS SALTY
7. WEB SITE PICK
8. HOT BOOK PICK
9. CLASSIFIED ADS
10. CONTACT INFORMATION
11. SUBSCRIPTION MANAGEMENT
Let me know if we should start a Low sodium Ezine.
Good Stuff Delicious Nutrition
45 Binford St Lincoln RI 02865
Disclaimer: A physician should diagnose Medical
problems. Specific diets to treat medical conditions are best recommended
by a qualified dietician or other medical practitioner. The Goodies
Newsletter presents ideas on how to implement such healthier diets.
Its contents offer only the opinions of the authors and/or contributors,
and are not intended as cures for serious psychological or medical
conditions. © 2001 Linda Randall
Contents are copyrighted. Items may be copied for
personal use or published provided notification is sent to: Linda
Randall at: Linda@goodiesnews.com AND the following tag is included:
=\=\=\=\=\=\=\GOODIES NEWS \=\=\=\=\=\=\=\
Healthy Food Should Taste GOOD! Recipes, Tips, Links and more for
Informative and enlightening ways to lose weight or gain a healthier
life style delivered FREE weekly. http://www.goodstuffo.com/page4.html
reasons that runners don't achieve time goals are the following:
1. Running the long runs too fast (pace should
be at least 2 min/mi slower than goal pace)
2. Running the mile repeats too fast (should be 20-30 sec faster
than goal pace)
3. Choosing a goal that was not realistic (use a recent race, and
look at the prediction table in the back of the book, add 10-15
min to the predicted marathon time)
4. Not walking enough between mile repeats (4-5 min)
5. Not putting in a 20-30 sec walk break each mile in the marathon
itself, from the first mile (this is new since my first book) Cramping
is triggered by running faster than you should have been running,
on that day. It can be the result of overtraining. Stretching out
the cramps is not a good idea. This will tear the muscle fibers
and increase the time needed for recovery.
Copyright: Nancy Clark 5/01
Getting to the Next Level: Stay Healthy, Recover Rapidly
Once upon a time, when fewer people participated
in sports, anyone could be a champion. Athletes just had to "show
up" and the odds would be in their favor. Today, with more and more
people involved in competitions, a reasonably good athlete who wants
to excel needs a competitive edge. Unlike ancient times when the
Greek athletes drank wine and ate mushrooms, today's athletes can
get more sophisticated knowledge about the foods and fluids that
truly enhance performance. With the help of a personal sports nutritionist,
athletes with high aspirations are getting to the next level. The
following information, discussed at a conference sponsored by SCAN
(the American Dietetic Association's practice group of sports nutritionists)
may give you tips that help you "get to the next level." (To find
your personal sports nutritionist, use ADA's referral network at
Staying healthy is a critical job for competitive athletes. You
can't compete at your best if you have a cold, fever or other ailment.
But all too often, we hear stories about athletes who train hard
only to get sick before their event and become unable to compete.
Many ailing athletes wonder if vitamin or mineral supplements (like
zinc, iron, copper, selenium, Vitamins A, B-6, C and E) could protect
against infections that hinder their performance.
According to Dr. David Nieman, exercise immunologist
from Appalachian State University in North Carolina, many nutritional
supplements have been touted to enhance the immune system and fight
infections. Yet, research has yet to confirm their benefits in athletes.
(In comparison, severely malnourished people do gain benefits from
supplements--and that's where the rumors start.) Also questionable
are glutamine supplements. Glutamine, an amino acid that enhances
immunity, has been touted to be the athletes' aid to stronger recovery
and immune function. According to Dr. Nieman, blood levels of glutamine
drop with exercise, but even marathon-type exercise does not sufficiently
deplete the body's large stores of glutamine enough to diminish
immune function and create a need for athletes to take glutamine
The one nutritional practice that does enhance immune
function is to consume carbohydrate during hard exercise that lasts
longer than 90 to 120 minutes. Carbohydrates break down into glucose,
and glucose is the major fuel for immune cells. Low blood glucose
also triggers the release of stress hormones that suppress immune
function. Hence, a drop in blood sugar during prolonged, intensive
exercise can reduce immune function. If viruses and bacteria gain
a "foothold" during this open window of reduced immunity following
hard exercise (3-72 hours), you'll be more likely to get sick. The
solution: Prevent low blood sugar. Research with runners who consumed
carbs (in the form of sports drink) during 2.5 hours of hard exercise
indicates they had less inflammatory response to the exercise test
compared to runners who consumed no carbs, just water.
A second immune booster is exercise itself. For
example, exercise boosts the level of natural killer cells that
suppress certain types of cancer. But while some exercise is good,
too much exercise (overtraining) has a negative effect. For example,
runners who run more than 60 miles per week have double the risk
of getting sick compard to those who run less. Add too much stress
and too little sleep, and the likelihood of illness increases more.
The week after the LA Marathon, the finishers had a six-times higher
risk of getting sick compared to those who did not finish the marathon.
Because exercise is a potent way to boost the immune system and
is a powerful health protector, exercise is particularly important
for elderly people. According to Dr. Nieman, 50% of sedentary elderly
people reported getting sick as compared to 21% of elderly walkers
and 8% of highly fit elderly exercisers. If you concerned about
your parents getting colds, coughs and other infections, remind
them daily activity is far more effective than any vitamin pill
or medication. Keep active!
Rapid recovery is a second important job for athletes who need to
quickly recover from one bout of exercise to be prepared for another
bout scheduled within 6 hours (i.e., athletes who do double workouts,
or compete in back-to-back games at tournaments.) These folks need
to have the right foods and fluids readily available post-exercise.
John Ivy, exercise physiologist at University of Texas in Austin
emphasizes prevention as the best strategy to enhance recovery.
That is, if you can minimize deficits of water and energy during
your first exercise bout, you'll recover more easily for the second
If you are at risk of becoming dehydrated, the best
way to maintain adequate hydration during intense exercise is with
a sports drink or other sodium-containing fluid. Sodium (a part
of salt) helps maintain the "drive to drink" and stimulates thirst.
(Note: Gatorade no longer claims to be a "thirst quencher." Gatorade
stimulates thirst!) Thirst encourages greater fluid consumption,
which enhances fluid replacement and reduces the risk of dehydration
during exhaustive exercise.
Rapid recovery also requires carbohydrates, and
possibly protein. Some studies suggest a carb/protein mixture stimulates
quicker glycogen replacement within a 6-hour period (but this balances
out by the next day.) Other studies suggest simply eating adequate
carbohydrates is the key. If you need to prepare for another hard
exercise bout that day (such as happens in tournament situations),
target 0.7 gms carb per pound of body weight every 2 hours for up
to six hours after your exhaustive workout. For a 150 lb. athlete,
this means about 100 grams carbs/2 hours or 400 calories--the amount
in 24 oz. grape juice, 1 liter soft drink, or a big bagel. If you
have exercised so hard you've depleted your muscles, your body will
Given your body needs protein on a daily basis,
to consume some post-exercise protein along with the carbs certainly
won't hurt and may even enhance your recovery. Enjoy yogurt with
fruit, milk with cereal, peanut butter with bagel, or red beans
with rice. Just be sure carbs are the foundation, and protein is
the accompaniment to the meal or snack. Disregard the current fad
of limiting bagels, pasta and starches. You'll crash.
Nancy Clark, MS, RD, personal nutrition counselor
at SportsMedicine Associates in Brookline MA, teaches casual and
competitive athletes how to eat to win. Her best-seller Nancy Clark's
Sports Nutrition Guidebook, Second Edition is reputed to be among
the best books on this topic. It is available by sending $22 to
Sports Nutrition Services, 830 Boylston St. #205, Brookline MA 02467
or via http://www.nancyclarkrd.com.
Dropping 10 pounds - or more, depending on your
current weight - has benefits that go well beyond a trimmer waistline.
"Losing just 10 percent of your body weight can significantly decrease
your risk of diabetes, cancer and heart disease," says William H.
Dietz, M.D., Ph.D., director of the division of nutrition and physical
activity at the Centers for Disease Control and Prevention. from
Fitness (G+J USA Publishing, July 2001), p. 6
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