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Training & Nutrition Newsletter:
March 2006
My good friend Dr. George Sheehan did not like to slow down as he got older. After being frustrated for several years with generally slower times (after the age of 60) George told me that he had finally come to terms with natural slowdown. His goal in every race was to give it every thing he had during the last mile. For George, there was no easy race. I think of him often. His tenacity has empowered me in ways other than competition. In this newsletter, you'll find the method of mental toughness that was inspired by what I saw in George (and others)--who gave it everything they had, until the end. By being realistic and preparing for each of the mental stresses you will face in your challenge, you can accomplish what you're capable of doing on the big day. To George, this was victory and it can be so for you. Many runners tell me that the method (which is found in my books TESTING YOURSELF & GALLOWAY'S BOOK ON RUNNING SECOND EDITION) has been the final push they needed. This is also available on my audio CD YOU CAN DO IT! which is used on the way to a run on a tough day. Like Dr. George Sheehan, you don't have to give up--keep going. Jeff P.S. I'm working on a book on fitness for children: FIT KIDS--SMARTER KIDS. If you know of any kid's programs that have been successful, please send me the contact information at info@jeffgalloway.com. I want to recognize those who are making a difference in improving kid's fitness. ------------------------------------------------------------------------------------------------------------- · Featured Book: Running - Testing Yourself (on sale this
month, too!). How to improve your running mechanics and footspeed
by dropping down to shorter distances for a while. Military and
Law Enforcement personnel will find training programs for 1.5 mile
and 2 mile tests--with prediction · Don't miss Dr. Michelle Gottlieb's "If I Can Do It,
Anyone Can Do It: Running" Internet Radio Show · Enroll Now! Running Schools: DC, Outer Banks, Houston, Dallas, Charlotte, Burlingame, Monterey · Enroll Now! Next Beach Retreat: Blue Mountain Beach, Florida. April 14-16, June 23-25 · Online Registration will begin on April 3 for the Army Ten Miler (Oct 8, 2006) · Online Registration will begin on May 17 for the 31st Marine Corps Marathon (Oct 29, 2006) ---------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------- MENTAL TOUGHNESS Step One: Break up the big challenge into smaller challenges Step Two: Set up your plan Step Three: Practice the plan Final Step: Use the plan ------------------------------------------------------------------------------------------------------------------ GALLOWAY SUCCESS STORY Well I must say, you program has worked once more. Well after two other Marathons, I finally took the advice out of your book and I did the 4 min. runs/1 min. walk program the entire race. I felt wonderful up to the 18th mile, it had nothing to do with my heart rate or personal abilities. I had some struggles with cramps between 18 and 25, but I still improved my PR by over 15 minutes (4:18:24). I think it had a lot to do with my dinner the night before the race. Yes, I read and know the rule, do not eat heavy or salty, so their is no doubt on the issue. The best part of all is my final point, I feel 100% better than my first two and could go running tomorrow if I needed to. And it was great to run with fellow Galloway runners and passing some of the people laughing at me for walking 4 minutes into my marathon. I am a believer and plan to continue training this way for many years to come. THANKS! Thanks for all your advice and your great book! More Success Stories. Send YOUR story to info@jeffgalloway.com and you may be published! -------------------------------------------------------------------------------------------------------------------- JEFF'S SCHEDULE of Clinics, Race Expos, Retreats, etc. More of Jeff's Scheule April 1: Washington, DC - running school Running School Info Beach Retreat Info Lake Tahoe Retreat --------------------------------------------------------------------------------------------------------------------- Boston Marathon Boston, MA, April 17, 2006 -------------------------------------------------------------------------------------------------------------------- Running with a group can be a fun way to train for a marathon. · As a team, you can share the challenges, the laughs, the
struggles, and the exhilaration. If there is no group in your area, you can start one by running together with just one other person. Many lone runners will call friends and talk until they’re motivated to get out of the door. Some have simulated group runs by talking on cell phones during runs. It’s interesting to watch training groups develop. On the first day, most are feeling a bit shy, reluctant to say much. After a group run or two, each member develops a sense of belonging and trust. Over the next few months, often without realizing it, each will need to pull at least a little support from teammates, and each will give the same to others. Through the joking and the gut-level respect generated by meeting challenges together, bonds are established and last a lifetime. Starting as ordinary people, the group will rise to the extraordinary challenge of the marathon. Group Fun The most successful groups are those composed of folks at the same
conditioning level. The primary goal of the group is to have fun
as the distance is covered. I’m not saying that every step
is wonderful or every hill bestows joy, but as you exchange jokes
and stories and let the Keeping the group together It’s a good idea to subdivide runners into pace groups according to their current conditioning and background. But even in the most evenly matched groupings, one or two individuals will often struggle on each long run. It doesn’t hurt a faster runner to slow down: endurance is developed by the distance covered, not the pace. So the group adjusts the pace to accommodate the members who just aren’t having a good day. From Jeff Galloway’s New Marathon (Phidippides Publishing, 2000), pp. 196-199. --------------------------------------------------------------------------------------------------------------------- GALLOWAY TRAINING PROGRAM KICKOFFS More info 3/28 Warner Robins
H.E.L.P for Strokes by Tedd Mitchell, M.D.
H - Headache: A sudden, severe headache, particularly in someone with no history of headaches. E - Eyesight: A sudden change in vision in either eye or both eyes. L - Language: Sudden difficulty in talking or understanding speech. P - Paralysis: The sudden onset of a complete inability to use a part of the body, especially an arm and a leg on the same side. N - Numbness: The sudden onset of numbness on the face, an arm, and/or a leg, especially on the same side. O - Orientation: The sudden onset of disorientation or confusion. W - Weakness: The sudden onset of weakness in an arm and/or leg, especially on one side. This needs to be evaluated even if the person still has some use of the extremity. Prevention is the key. In the event that symptoms occur in spite of your preventive measures, every second counts. Call 911 for help immediately. Tedd Mitchell, M.D., is the medical director of Cooper Wellness Program. Cooper Wellness Program offers one- and two-week lifestyle modification programs that focus on losing weight, managing stress, and developing proper nutrition and exercise habits for life. --------------------------------------------------------------------------------------------------------------------- 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 Want more info? Contact carol.miller@jeffgalloway.com. ------------------------------------------------------------------------------------------------ The Athlete’s Kitchen Sports Nutrition Tidbits If you are eager to learn more about how to best fuel your body
for top performance, you might enjoy muscling through three pounds
and 557 pages of Sports Nutrition: A Practice Manual for Professionals.
The new fourth edition of this in-depth resource was recently released
by SCAN, the Although this resource book is written for primarily sports dietitians, strength coaches, athletic trainers and other health professionals who influence an athlete’s eating practices, serious athletes might also like to feast on this hard-core (but well written and relatively easy to read) book that will answer all sports nutrition questions from A to Z, including alcohol, carbs, calories, fats, fluids, protein, vegetarian diet, weight gain, zinc-plus more! To give you a taste of the information in the book, here are a
few • The average 150-pound athlete has only 1,000 to 2,000 calories of stored carbohydrates (glycogen), but over 80,000 to 120,000 calories of stored fat. Most of the fat is deposited in adipose tissue under the skin, but a little bit is also stored directly in the muscles and is an important source of fuel, especially during prolonged exercise. • Don’t try to eat a fat-free diet! The recommended intake for athletes is about 0.5 grams fat/lb body weight/day. This equates to 60 to 80 grams per day of dietary fat for athletes who weigh 120 to 160 pounds. That’s 15 to 20 teaspoons of butter! Preferably, the fat comes from healthful sources: nuts, peanut butter, olive and canola oil, and avocado. • While some fat is good, excess calories of fat are fattening. Your body easily stores excess dietary fat as body fat. That’s why you want to carefully carbo-load on pasta and breads, not fat-load on Alfredo sauce, butter, cheese, chips. • Your body stores carbohydrates in the muscles in the form of glycogen (1,200 to 1,600 calories) and also in the liver (300 to 400 cals); this feeds into the bloodstream (100 cals) and fuels your brain. During hard training that depletes your muscle glygogen, you enhance your body’s ability to store even more glycogen; this enhances your ability to exercise for longer before “hitting the wall.” • Athletes should eat at least 2 grams carb/lb. body weight per day. That’s a minimum of 240 gm carb (about 1,000 calories) per day for a 120 lb woman and equates to 10 pieces of fruit or 5 cups of cooked pasta. Athletes in hard training actually should eat 4 to 5 gm carb/lb. No Atkins diet here! • Adult athletes require about 0.5 to 0.75 gram protein per pound (1.2 to 1.7 g pro/kg). Scientific evidence suggests if you eat more than 0.8 gm pro/lb (1.8 gm pro/kg), you’ll burn the excess protein for energy. In other words, eating a very high protein diet does not result in greater muscle gain, even with intense resistance training. To bulk up, eat more overall calories so you’ll have abundant energy to build muscles. • Because eating before exercise can enhance performance,
you should target: This means, if you weigh 150 pounds, you need about 75 grams carbohydrates-about
300 calories-of carb one hour pre-exercise, and 1,200 calories four
hours out. This tends to be far more than most • Consuming carbs during endurance exercise can delay fatigue by 30 to 60 minutes. Target about 1 gram carb per minute of exercise-equivalent to 240 calories of carbs per hour if you weigh about 150 pounds. That’s about 1 quart of Powerade per hour. • Consuming carbs as soon as tolerable after hard exercise
enhances muscle glycogen replacement because- • Both liquid and solid carbs refuel the muscles equally well, so take your choice: chocolate milk or a pasta dinner. • While many athletes believe “thinner is better,” don’t try to get your body fat below 5% (men) or 12% (women). Each athlete has a fat percentage and body weight at which he or she performs best. Hence, you should listen to your body, and take note of how you feel and perform, as opposed to force your body to achieve a self-selected number. • Warning: Body fat measurements-even under research conditions-can be plus or minus 3 to 4%. If you are told your body fat is 16%, it might be 13% or 19%. Just having a different person measure your body fat can significantly alter the measurement. Use body fat measurements only as a guide and give yourself a body fat range. • At rest, your body burns approximately 0.45 calorie per
pound per hour. If you weigh 150 pounds, you burn about- Clearly, the harder you exercise, the more you can eat! But take
heed: hard workouts followed by naps reduce your daily calorie needs.
Athletes who turn into post-exercise couch potatoes commonly
www.nancyclarkrd.com (Books, presentations) "Helping active people win with good nutrition."
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