   |
|
 |
|||||||||||
|
Training & Nutrition Newsletter:
March 2009 See past issues of this newsletter March 2009 America is into Spring Training—and I'm not talking baseball! I've already given 20 talks this month as groups across the US start training for the Summer/Fall running season—and interest has increased! From prehistoric times, men and women have drawn strength as they have pulled one another along trails, sidewalks and roads. If you would like to find out about setting up a Run-Walk-Run™ group in your area, get in touch with us (Tim@jeffgalloway.com). If you would like to join an existing group, use this link to find our groups. TRAVEL Soon I will be visiting Warsaw, Poland to run in the Warsaw International Half Marathon where the runners have been using my program. I will give you a report on the trip next month after running with a Timex pacing team in this great race. NEW BOOK My new book MARATHON FAQ has just arrived. It has direct answers to over 130 most frequently asked questions, so that you don't have to dig through the information in the other books. The questions are organized in categories for easy access. Two questions from the book are below. CROSS TRAINING The best cross training activity
I've found, that can improve your running, is running in the water
(see the article below). The AquaJogger®
company now has a travel model that takes up little room in a suitcase.
As a Galloway Newsletter subscriber, you can receive a free gift
with any order when you enter the Galloway Productions promotional
code 150 in the promotions box on the home page. MIZUNO WAVE CREATION The Wave Creation 10, by Mizuno, is reviewed this month with information about how the WAVE technology reduces weight while improving performance. This shoe is designed to reduce the effects of heat and humidity. MISCELLANEOUS Enjoy every run!
------------------------------------------------------------------------------------------------------------------ How much should I run on the two short mileage days each week? You only need to run two 30 minute runs, two days a week (usually Tues and Thurs) to maintain the endurance gained on the longer weekend runs. These shorter runs can be run at whatever pace you wish using the run-walk-run ratio of your choice. You may eliminate the walk breaks on these short runs, if you're not experiencing aches, pains and longer recovery issues. Should I take walk breaks on the short mileage days? ----------------------------------------------------------------------------------------------------------------- 1) During my long runs and marathons, I wear the Zensah
calf sleeve. The research says that the compression improves blood
flow to reduce damage, improves recovery and can result in faster
times. I have noticed that my legs don't feel as tired at the end
when I wear this sleeve. 2) Take a cool tub bath. After the race (or any run longer than
12 miles), I recommend soaking your legs in a tub of cool water
for 12-15 minutes or more. The water temperature needs to be 20
degrees cooler than body temperature. I don't believe that ice is
needed if the water is 78F or cooler. Get more info and see the complete list --------------------------------------------------------------------------------------------------------------- It's best to use the deep end of the pool. As you go through the
motion, your feet should not touch the bottom. If you only have
a shallow pool, hold on to the side or the ladder and extend the
body almost parallel to the surface of the water or, better yet,
use an AquaJogger buoyancy belt to support you in a recumbent bike
position utilizing the form mentioned below. Your feet should not
touch the bottom of the pool, and your legs should move freely. As a Galloway Newsletter subscriber, you can receive a free gift
with any order placed on AquaJogger.com
when you enter promotion code 150 in the box provided at the top
of the home page. As with all exercises you have not done recently, you should ease into water running. On the first workout, do this for 5 minutes. After a 10-30 minute rest break, you water run for another 5 minutes. On each successive water run workout, increase each segment by 3 minutes. When you get up to 15 minutes in each segment you can choose 2 x 15 minutes or 1 x 25 minutes. One water run a week (10 minutes), is the minimum needed to keep
the running form efficiency improving. To use this minimum, you
need to do this every week. -------------------------------------------------------------------------------------------------------------- The Unique Wave Technology Embedded in Mizuno running shoes is a scientifically designed plate that provides the ultimate in cushioning, rebound and durability by reducing the shoe's reliance on midsole foam. As the body weight compresses during each stride, the unique configuration of the wave design provides cushion and rebound with less midsole material needed. SmoothRide, solid rubber forefoot outsole design for durability
and flexibility. "We've addressed the concerns of heel firmness in previous
generations of this model by softening the Infinity Wave construction
so the shoe runs beautifully from initial heel strike to final toe-off.
Gender Engineering allows us to tailor the Wave Creation 10 to specifically
target the Men (a broader platform of cushioning in the forefoot) The Wave Creation 10 also features: ------------------------------------------------------------------------------------------------------------------ Dear Jeff: After very disappointing marathon results the several years (in which I have hit the wall hard and landed up in medical tents the past 5 marathons) and after much cajoling from my wife (a big fan of yours), I finally agreed to try one last redemption marathon using the Galloway method. I always thought it was kind of funny to walk during a race especially during the early miles where fatigue is not an issue. I ran the Breast Cancer Marathon. While my former PR was a 3:30, I was not looking to match it, but rather looking for a positive marathon experience. Thanks to the Galloway method, I achieved what I sought. I ran with two great pacers (both named Brad) in a 3:50 pace group. I was the good student, sticking with them like glue even early on when I was tempted to bypass the walk breaks. What happened is what I was told would happen-my last mile was stronger than my first, and I went ahead of the group at mile 24 (per their instructions), finishing with a very satisfying 3:48. I am not tired, not particularly sore, and I feel as satisfied with this outcome as I did when I originally qualified for Boston. This outcome is even more rewarding for me as this was the first marathon I completed since being diagnosed with leukemia last summer, and the walk breaks gave me the necessary recovery time to accommodate the effects of my treatments. A sincere thanks to you Jeff. Both my wife and I are now your biggest
fans. ------------------------------------------------------------------------------------------------------------------ 2009 Sports Nutrition Guidelines Hot off the press from three prominent nutrition and exercise associations—the American Dietetic Association, American College of Sports Medicine, and Dietitians of Canada—is the 2009 Joint Position Stand on Nutrition for Athletic Performance. While there is little earth-shattering news in this comprehensive document (available on www.eatright.org; on the left side of the screen, click on Position stands), the authors comprehensively reviewed the research to determine which sports nutrition practices effectively enhance performance. Here are a few key points, and the reminder that what and when you eat powerfully impacts how well you can perform. I hope this information entices you to “think again” if nutrition is your missing link. • Don't weigh yourself daily! What you weigh and how much body fat you have should not be the sole criterion for judging how well you are able to perform in sports. That is, don't think that if you get to XX% body fat, you will run faster. For one, all techniques to measure body fat have inherent errors. (Even BodPod can underestimate percent fat by 2 to 3%.) Two, optimal body fat levels depend on genetics and what is optimal for your unique body. Pay more attention to how you feel and perform than to a number on the scale. • Protein recommendations for both endurance runners and strength-trained athletes range from 0.5 to 0.8 grams per pound (1.2-1.7 g/kg) body weight. For a 150 lb. runner, this comes to about 75 to 120 g protein per day, an amount most runners easily consume through their standard diet without the use of protein supplements or amino acid supplements. Vegetarian runners should target 10% more, because some plant proteins (not soy but legumes) are less well digested than animal proteins. If you are just starting a weight-lifting program, you’ll want to target the higher protein amount. Once you have built-up your muscles, the lower end of the range is fine. • If you are trying to build muscle, you need to pay attention to carbohydrates, and not just protein. That's because strength training depletes muscle glycogen stores. You can deplete about 25% to 35% of total muscle glycogen stores during a single 30-second bout of resistance exercise. • Runners who eat enough calories to support their athletic performance are unlikely to need vitamin supplements. But runners who severely limit their food intake to lose weight, or who eliminate a food group (such as dairy, if they are lactose intolerant), or train indoors and get very little sunlight (needed to make Vitamin D) may require supplements. • If you are vegetarian, a blood donor, and or a woman with heavy menstrual periods, you should pay special attention to your iron intake. If you consume too little iron, you can easily become deficient and be unable to exercise energetically due to anemia. Because reversing iron deficiency can take 3 to 6 months, your best bet is to prevent anemia by regularly eating iron-rich foods (lean beef, chicken thighs, enriched breakfast cereals such as Wheaties and Total) and including in each meal a source of vitamin C (fruits, vegetables). • Eating before hard exercise, as opposed to exercising in a fasted state, has been shown to improve performance. If you choose to not eat before a hard workout, at least consume a sports drink (or some source of energy) during exercise. • When you exercise hard for more than one hour, target 30 to 60 grams (120 to 240 calories) of carbohydrate per hour to maintain normal blood glucose levels and enhance your stamina and enjoyment of exercise. Fueling during a long run is especially important if you have not eaten a pre-exercise snack. Popular choices include gummi candy, jelly beans, dried fruits, as well as gels and sports drinks. More research is needed to determine if choosing a sports drink with protein will enhance endurance. • For optimal recovery, an runner who weighs about 150 pounds should target 300 to 400 calories of carbs within a half-hour after finishing an exhausting workout. More precisely, target 0.5-0.7 g carb/lb (1.0-1.5 g carb/kg). You then want to repeat that dose every 2 hours for the next four to six hours. For example, if you have done a rigorous morning workout and need to do another session that afternoon, you could enjoy a banana, vanilla yogurt and granola as soon as tolerable post-exercise; then, two hours later, a pasta-based lunch; and then, another two hours later, another snack, such as pretzels and orange juice. • Whether or not you urgently need to refuel depends on when you will next be exercising. While a triathlete who runs for 90 minutes in the morning needs to rapidly refuel for a 3-hour cycling workout in the afternoon, the fitness jogger who works out every other day has little need to obsess about refueling. •Including a little protein in the recovery meals and snacks enhances muscle repair and growth. Popular carb+protein combinations include chocolate milk, yogurt, cereal+milk, pita+hummus, beans+rice, pasta+meat sauce. •Muscle cramps are associated with dehydration, electrolyte deficits, and fatigue. Cramps are most common in runners who sweat profusely and are “salty sweaters.” They need more sodium than the standard recommendation of 2,400 mg/day. Losing about 2 pounds of sweat during a workout equates to losing about 1,000 mg sodium. (Note: 8 ounces of sport drink may offer only 110 mg sodium.) Salty sweaters (as observed by a salty crust on the skin of some runners) lose even more sodium. If that’s your case, don’t hesitate to consume salt before, during and after extended exercise. For example, enjoy broth, pretzels, cheese & crackers, pickles and other sodium-rich foods. The majority of active people can easily replace sweat losses via a normal intake of food and fluids. Final words of advice: If you can make time to train, you can also make time to eat well and get the most out of your training. Optimal sports performance starts with good nutrition!
------------------------------------------------------------------------------------------------
Home | Site
Map | Contact Us Copyright © 2009, JFG, Inc. |
Training Programs
Newsletter
Archives