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Newsletter: March 2005
Many of you have told me about a life-changing experience through running--often through one of my training groups. It may have been the effect of a 6 month program toward a tough goal, the finishing of a marathon, or the motivation and chemistry of the group itself. The rewards in helping to lead a group are on-going and uplifting. Due to constant requests to have a Galloway Training Certification retreat, I've set one up for March 18-20, at Blue Mountain Beach, Florida. Join us for an inspirational weekend, great trail and beach running, and beauty--and come away with a series of ways to improve your running, run injury free, burn fat, and (if you want) conduct a Galloway Training Program. There will be lots of individualized information, running form evaluation, and improvement drills you can do every week. I hope you can join us. I’m also conducting a special “runners in wine country” retreat in Napa April 18-21. This is not just for "wine lovers with a running problem". You should consider running with a group. Listed below are the various groups so that you can choose the type that will work best for you. Even if you need just one other person to run with, the right type of companionship can enhance your running. Injury-Free running is also covered in this edition. New—my motivational audio CD: YOU CAN DO IT. I’ve been asked for years to record my thoughts and tips for getting out the door—or pushing to a new level. Listen to it as you drive to your running venue or before you leave the house. You can order it below. Have a great March!
--------------------------------------------------------------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------- Orlando March 13
-------------------------------------------------------------------------------------------------------------------- NEW Product Announcement!! Jeff Galloway’s YOU CAN DO IT motivational CD $19.95 Have you set your sights on a big race for the spring or fall? Finding it hard to get out the door on your daily run? Want to know the secrets of staying motivated on your long runs? Jeff’s new CD is filled with the tips and proven strategies developed from helping over 150,000 runners reach their running and walking goals. --------------------------------------------------------------------------------------------------------------------- · Timex 100 Lap IronMan Triathlon. Sale 49.95 · Jeff Galloway’s Training Journal. Sale $9.95 ---------------------------------------------------------------------------------------------------------------------- · Napa Valley “Runners in Wine Country”: April 18-21 --------------------------------------------------------------------------------------------------------------------- Choosing the right group (Jeff will be conducting free clinics in many cities where there are Galloway Training Groups—click on “Where’s Jeff” for details) The type of experience you receive from running will depend upon the group you run with—and how you match up with the pace and distance of the group. Why Join? If a group is waiting for you, you are more likely to get out there. When you are with a group, you’re more likely to finish a tough run, on a tough day. The chemistry of a group can make running more fun. Many runners can’t do speedwork by themselves, but can do so with a group. Groups for long runs: The best group for you, is one that will run at least 2 min/mi slower than a realistic goal pace for your goal race. If you don’t have a goal, you want a group that will run slowly enough so that you are able to carry on a coherent conversation to the end of the run—and don’t have to hit the couch or bed all afternoon. Ask if the group takes walk breaks. When these are taken from the beginning, recovery comes quicker, you get all of the endurance of the run while reducing injury. You’ll also be able to have energy for the rest of your activities that day. Groups for speed sessions: It’s OK to do speed training with people that are faster than you—as long as they are not running too much faster. How much faster: 30 seconds per mile (faster than this increases injury risk, and interferes with pace judgement). Organization: I believe that the best organization is in pace groups, based upon current running ability. Ask if the group has a way of determining your level of fitness. Ideally you will be placed with a group of 10-20 people who will be running at the 2 min/mi slower pace noted above, with a group leader to supervise this and insert walk breaks on a regular schedule from the beginning of the run. --------------------------------------------------------------------------------------------------------------------- Upcoming Galloway Training Group Kickoffs: Jacksonville March 10 More Info... --------------------------------------------------------------------------------------------------------------------- No More Injuries! Over 25 years ago I had to stop running for 4 months because of an injury. As I started back, my main goal became to run injury free. I’m proud to say that for this time, I’ve had no overuse injuries! In that whole period, the only injury I’ve suffered was due to stepping in a hole. Here is what I’ve learned: 1. Run every other day. Having about 48 hours between runs allows
the body to rebuild from each run, stronger and better adapted than
before.
Nutrition, Injuries, Marathon Training, Walk Breaks, 5K, 10K, Half Marathon schedules...here are the books that can inspire and inform you or a friend that needs some inspiration.
MARATHON! All the latest on walk breaks, schedules for goals, nutrition, form, checklist for the big day, nutrition, fat-burning, mental training and toughness, and much more for marathon training (available autographed) Jeff Galloway's TRAINING JOURNAL-Jeff wrote and designed this to help you record data, sort through it, set goals and train for them (available autographed) Motivation Tip: NUTRITION: NANCY CLARK'S MARATHON NUTRITION Nancy focused her nutritional
advice on Injury: -------------------------------------------------------------------------------------------------- THE ATHLETE’S KITCHEN, by Nancy Clark, MS, RD Copyright: January 2005 Eating for Endurance: What, When and Why Copyright: Nancy Clark Feb 2005
What to eat before you exercise Even if you eat five minutes before exercise, you’ll digest the snack and burn it during exercise, assuming you will be exercising at a pace you can maintain for more than 30 minutes. This means, you can enjoy a granola bar and banana on the way to the gym to fuel your workout. Research suggests this pre-exercise snack can help you perform 10% harder in the last 10 minutes of a one-hour workout. Go for it! Your goal is to target 0.5 grams carbohydrate per pound of body weight within the hour before you exercise. This means, if you weigh 150 pounds, you should target about 300 calories. This is far more than most athletes consume. Obviously, the amount will depend on your stomach's tolerance to pre-exercise fuel. If you have a finicky stomach, liquids or semi-solids (Boost, yogurt, applesauce, pudding) might empty from the stomach quicker than oatmeal, bagel, banana, animal crackers or graham crackers. The trick is to teach your intestinal track to tolerate the pre-exercise food so you can enjoy higher energy but avoid undesired pit stops. Eating During Exercise During a moderate to hard endurance workout, carbohydrates in muscle glycogen and blood glucose supply about half of the energy. As you deplete muscle glycogen, you increasingly rely on glucose (sugar) in your blood for energy. By consuming sports drinks, gels, bananas, hard candies, peppermint patties and other carb-based foods during exercise, you will fuel your muscles, maintain a normal blood sugar and prevent the dreaded bonk. Your brain relies on the glucose in your blood for energy; keeping
your brain fed helps you think clearly, concentrate well, remain
focused—and perform better. Do NOT "hold off" until
after your workout to eat. Rather, fuel during workouts. For example,
cyclists should eat while on the bike. Coaches should give teams
a snack break during long (2+ hours) practices. Despite popular belief, sugar (as in sports drinks, jelly beans, licorice) can be a positive snack during exercise and is unlikely to cause you to "crash" (experience hypoglycemia). That's because sugar taken during exercise results in only small increases in both insulin and blood glucose. Yet, if you consume too much sugar (>250 calories/hour), the high dose might slow the rate at which fluids leave your stomach, causing sloshing, discomfort. (If you experience GI distress, slow down and work at an easier pace.) Post-exercise Food Some commercial recovery foods tout the benefits of whey protein. Current research indicates no advantage of whey over casein in terms of muscle growth. (Tipton, Med Sci Sports 36(12)2073, 2004) Yes, you can buy commercial recovery foods that contain protein, but you can just as effectively enjoy cereal with milk, bagel with peanut butter or pasta with meat sauce. These foods offer carbs with an accompaniment of protein (a ratio of 40 gm carb, 10 gm pro). If you prefer liquids for recovery foods, choose Instant Breakfast, chocolate milk, Boost, yogurt or fruit smoothies; they are tasty sources of carbs + fluids + a little protein. The trick is to plan ahead and have the right foods and fluids readily available... Post-exercise Fluids Sports Nutritionist Nancy Clark RD counsels casual and competitive
athletes at her private practice in Healthworks, the premier fitness
center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition
Guidebook ($23) and Food Guide for Marathoners ($20) offer abundant
fueling tips. To order: send check to PO Box 650124, W Newton MA
02465 or see www.nancyclarkrd.com.
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