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Training & Nutrition Newsletter:
March 2007
A Fall goal can keep you motivated and focused on running through
the Spring and Summer. My "Fall Favorites are listed below.
You may change your goal along the way, but write a date on the
calendar now. In this newsletter are some suggestions for choosing
the right training group for you. Above all, try to make every run
an enjoyable experience. HISTORY QUIZ Question: What was Steve Prefontaine's corporate position at the time of his death in 1975? LINK
for Answer ------------------------------------------------------------------------------------------------------------------ The one mile test (called the "Magic Mile") is our evaluation
tool, and has been very accurate. After over 30 years of coaching
runners, I've come up with formulas that allow you to predict even
a marathon time, from running a fast one mile- for you. - More Info on the Magic Mile ------------------------------------------------------------------------------------------------------------ After age 30, we lose bone mass each year. Weight bearing exercises, such as walking or running, have been shown to strengthen the bones (or at least maintain bone density) where there is adequate calcium in the diet. Swimming and cycling are two examples of non weight bearing exercises that will not promote bone density. While a moderate amount of running has been shown to stimulate
done density, running too much (and/or dieting) can put exercisers
into a caloric deficit. This stresses your body organism, significantly
reducing estrogen production. The result is a loss of menstrual
periods and reduction of bone density potential. Reference: "The
Female Athlete Triad," Running & FitNews, American Running
Association (ARA), June 1999. When you add stress of pounding due
to daily distance and speed training, stress fracture risk increases
rapidly according to our experience. Your can reduce this risk by
running every other day and inserting liberal walk breaks during
every run. ---------------------------------------------------------------------------------------------------------- Even the most conditioned exerciser will suffer a blood sugar drop when he or she goes more than about 10 miles. The only way to win this battle and boost the BSL is to counterattack. Even if your BSL is ideal at the beginning of a workout, it is certain to be dramatically reduced as you push your limits beyond 15 miles (and many runners experience the “crash” before this). Almost everyone will suffer low blood sugar at the end of these sessions if he or she does not eat quality carbohydrate snacks before the start and during the second half of the long one. Here are the principles which have led to blood sugar success: 2. Most exercisers need 200 to 250 calories about an hour before the long one to keep the blood sugar level sustained until the halfway point (of a workout beyond 8 miles for half marathoners and 15 miles for marathoners). 3. If the food is a solid, like energy bars, be sure to drink at least four ounces of water for every 100 calories of the food. 4. Cut the solid food up into small pieces for easier consumption during the second half of the long distance workout. 5. Drink water with each piece. 6. Test your eating routine during long training sessions to find the right time sequence, quantity, etc. for you. - From Galloway Training by Jeff Galloway ------------------------------------------------------------------------------------------------------------ -------------------------------------------------------------------------------------------------------------------- My advice to beginners is to test the waters gently, while focusing 6 months ahead. In other words, don't load up on everything you could possibly need for the rest of your life until you know you need it. You'll see that if you maintain desire for a half a year, you are likely to continue running for life, and enjoy it! But, it all starts with desire. Runners don't have to have: a health club, a team of other people, a specific time of the day, a specific uniform, a piece of exercise equipment, lessons or a "pro" to supervise, competitive exams. You are free to: run by yourself, from your home-office-kid's athletic
field, run when you have time to do so day or night, wear what you
wish, leave behind the phone, beeper. -------------------------------------------------------------------------------------------------------------- JEFF'S RACE PICKS
--------------------------------------------------------------------------------------------------------------- - From Running Testing Yourself by Jeff Galloway --------------------------------------------------------------------------------------------------------------- --------------------------------------------------------------------------------------------------------------- Carbohydrate is usually considered to be the most important nutrient for endurance athletes. Protein, on the other hand, is associated with strength and power sports such as football and weightlifting. It’s true that endurance athletes do not require especially large amounts of protein in their regular meals. However, exciting new research from leading sports science laboratories is reshaping our conception of the ideal sports drink. This research has shown that, when consumed during aerobic exercise, a sports drink containing carbohydrate and protein in a 4:1 ratio provides four benefits compared to a conventional carbohydrate-only sports drink: 1) better hydration, 2) greater endurance, 3) less muscle damage, and 4) faster muscle recovery. 1. Better hydration. In a study conducted at St. Cloud State University and published in the International Journal of Sports Nutrition and Exercise Metabolism, researchers compared the rehydration effects of a sports drink containing carbohydrate and protein in a 4:1 ratio (Accelerade®), a conventional carbohydrate sports drink (Gatorade®), and water. The carb-protein sports drink was found to rehydrate athletes 15 percent better than the conventional carbohydrate sports drink and 46 percent better than water. 2. Greater Endurance. In a study conducted at the University of Texas and published in the International Journal of Sports Nutrition and Exercise Metabolism, researchers found that a carbohydrate-protein sports drink increased endurance by 29% in cyclists compared to a conventional, carbohydrate-only sports drink. Consuming protein during exercise may increase endurance by providing an additional energy source to the muscles and by improving the efficiency of carbohydrate usage during exercise. 3. Less muscle damage. A study published in Medicine and Science in Sports and Exercise found that a carbohydrate-protein sports drink reduced muscle damage in an exhaustive workout by 83% compared to a conventional sports drink. Consuming protein during exercise may reduce muscle damage by reducing cortisol levels. During hard workouts, cortisol, a stress hormone, is normally released in large amounts and subsequently breaks down muscle proteins, causing muscle damage. 4. Faster recovery. When athletes experience less muscle damage during a workout, they recover faster and perform better in the next workout. This was demonstrated in the above-mentioned study in which a carb-protein sports drink was found to reduce muscle damage compared to a conventional sports drink. As part of this study, athletes returned to the testing site the next day for a follow-up workout. On average, the athletes had 40% greater endurance in the follow-up workout when they consumed a carb-protein drink in the first workout than they did when they drank a conventional carbohydrate sports drink. Research You Can Use All of the latest research on the benefits of consuming protein during aerobic exercise adds up to one conclusion: If you’re serious about your performance, you should consume a sports drink containing a 4:1 ratio of carbohydrate and protein in every workout. LINK for special 20% off offer!
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