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Training & Nutrition Newsletter: May 2006
Improving the Experience - for you!

The mission of this newsletter is to give you the tools that empower you to feel strong and motivated on each injury-free run. Summer heat is a real challenge, and I've included a number of tips that have helped many to increase their running during the warm months. There are many ways to avoid the misery of heat.

My favorite running experiences during the year are the trip to the Athens Marathon, and my retreats at Squaw Valley (Lake Tahoe) and Blue Mt Beach Florida. There is still space available in each of these. These are open to all types of runners and walkers, and offer individualized information with a good dose of motivation.

We have some specials this month on key products that can improve your running, speed recovery--keep reading.

Featured Book of the month: Year Round Plan. You don't have to think and worry about what to run each day when you have this book.

Product of the month: The Stick, the very effective massage tool.

- Jeff

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NEWS

· Featured Book: Year Round Plan. This book has 52 weeks of training with all of the long runs, speed sessions, hills, drills, etc. scheduled so that you can run a 5K, 10K, Half Marathon and Marathon in one year. As you finish one schedule, you can go right into the next cycle. If you want to run some of the events and not others, you can simply count back from the desired events. There are three schedules: to finish, to improve a little, and to maximize performance. There's lots of other information about setting realistic goals, how to tell that you are on track, motivation, racing skills, etc.

· Featured Product: The Stick This is a very effective massage tool that can speed up the recovery of muscles, help in the treatment of I-T band and other injuries, and speed blood flow into tired muscles.

· Enroll Now! Running Schools: Orlando, Anchorage, Tucson, Phoenix, Austin, Nashville, Atlanta

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MEDICAL ADVICE
Always see a doctor for medical problems, especially a physician who wants to get you back out there on the sidewalks or trails. Always get your doctor's OK when you train strenuously. This newsletter is an offering of information from one runner to another.

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HOW TO STAY COOL

1. Slow down early- take those walk breaks early and often
2. Wear lighter garments and not cotton- several materials will wick the perspiration away from your
skin: coolmax, polypro, etc.
3. Pour water over yourself- pour water on your head, or even on you light coolmax (or similar
material) singlet.
4. Don't wear a hat- hats keep your heat from being released through one of the best vents you have- the top of your head!
5. Drink cold water- it leaves the stomach quicker and it produces a slight physiological cooling effect-
and even greater psychological cooling effect.
6. Take a dip or a shower- take a break for a dip in the pool or a cold shower on hot days!
7. Don't eat a big meal- Eating too much (especially protein and fat) will put extra stress on your system when you exercise.

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GALLOWAY SUCCESS STORY

Jeff: Thank you so much for your keynote before Austin. Now I too have a story. Three years ago, I was 35lbs overweight and could not run a mile. For the past 2 and 1/2 years I have been training for marathons. Like so many others, I was inspired by other marathon runners, many of whom have followed your program.

At Austin, I went out strong with the 3:10 pace group and stayed with them until mile 23. When I hit the hill on the on-ramp, I fell slightly behind. I was pretty demoralized and almost gave up. At mile 25, I looked at my watch and saw 3:01... all I had to do was run an 8 minute mile pace over the next 1.2 miles. From my training, I knew I could do this! So with your stories and words in mind "I earned this..." I put the pain and fatigue aside and hauled to the finish line at 3:10:49!

Three years ago, I would have never believed I could run a marathon. Now I am going to Boston!

Thanks for being part of making this happen!

*****************

My running partner and I met you at the Arizona Rock and Roll half marathon. We live in where it's been really cold. The weather in combination with the holidays made training really tough but we did enough that we expected to finish in a respected 2:30. You suggested that we try the walk/run method - 1mins/3min. We thought "what have we got to lose?" so we gave it a try. We were thrilled that with our finish time of 2:16! Plus we felt great at the end! The biggest challenge of the race was taking the walk breaks early when we felt we didn't need them, but it really paid off in the end. Thanks for the advice. We will be doing a fall marathon and will definitely use your technique! Thanks again.

More Success Stories. Send YOUR story to info@jeffgalloway.com and you may be published!

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JEFF'S SCHEDULE of Clinics, Race Expos, Retreats, etc. Jeff's Schedule

July 7-14: Jeff's Lake Tahoe Retreat Week
July 14-16: Jeff's Lake Tahoe Retreat Weekend

Running School Info

Beach Retreat Info

Lake Tahoe Retreat

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JEFF'S RACE PICKS

Crim Races Flint, MI Aug 26
Army Ten Miler DC Oct 8
Marine Corps Marathon DC Oct 29
Kaiser Permanente Corporate Run/Walk Atlanta Sept 21
Athens, Greece Marathon Nov 5
Pace Race Atlanta Nov 18
Dallas White Rock Marathon Dec 10

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HEAT ALERT

The Good News:By taking action now, you can prevent heat fatigue and enjoy your long runs even more!

The Bad News: You don't usually notice that heat fatigue is coming on, but once incurred- it lasts for months.

Causes (compounded by hot, humid conditions):
1) Running continuously on long runs (or walk breaks too infrequent)
2) Running slightly too fast on long runs during adverse conditions

Symptoms: Leg muscles have no bounce or life to them at some point in the run

Class syndrome: the "no bounce" point in the run moves closed to the start of successive runs

Prevention:

1. Adjust for warm weather by running at least 2 minutes per mile slower than you could have run that distance that day. Account for heat, humidity, hills, and other adversities. If you're in doubt, run 3 minutes per mile slower, as I do. You'll get the same endurance from the long run running slowly, as you would when running faster. Slow long ones will dramatically reduce leg fatigue, and decrease the chance of heat fatigue.

2. Take walk breaks more often when the heat and humidity are high, and as the long runs get longer. If you're walking one minute every six minutes at first, shift to 1 in 5 when the long one reaches 18. By the time you're doing your 23 miler, drop to 1 in 4. If it is extremely hot and humid on the 26 (and longer) run (s), walk 1 minute every 3 minutes at least during the first 13 miles of the run. By combining this with a pre-dawn start, you'll minimize leg/heat fatigue.

3. Don't do any hard running during the week (Mon-Fri) if the legs are still tired 3. Don't do any hard
running during the week (Mon-Fri) if the legs are still tired from the weekend run. If you're running more than 3 times a week, cut out one of those running days.

4. Racing distances longer than 5K in hot weather can add significantly to leg fatigue. Don't do a race
and a long run on the same weekend (even if the race is a 5K).

5. Drink at least 6-8 oz of water every hour you are awake. Reductions in heat fatigue buildup are
realized by running during the coolest time of the day (before sunrise), drinking cold water, and pouring it over yourself throughout the long runs. Avoid salt, alcohol, and caffeine.

The consequences of running too fast: You'll usually feel great during the first half of the your long ones if you're running one minute slower than you could run on that day. Unfortunately, this pace is too fast for hot and humid conditions and will dramatically increase leg fatigue and slow down your marathon performance.

----------------------------------------------------------------------------------------------------------------GALLOWAY TRAINING PROGRAM KICKOFFS More info

Army Ten Miler - DC - June 21
Sacramento - July 6
Atlanta Half Marathon - July 22
Atlanta Getting Started - July 24
Atlanta Marathon Training - Oct 14

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HEALTH TIP- ENERGY BARS

It is best to eat a variety of whole foods at each meal to provide a well-balanced diet. On days you
need to grab something to prevent skipping a meal or snack, an "energy bar" may be a good alternative. Energy bars can also provide energy before and/or after a work out or participation in a sporting event. Remember to stay hydrated by drinking plenty of water or non-caffeinated beverages.

There are five different kinds of "energy bars":

Performance Bars: Frequently referred to as energy bars, they can be high in carbohydrates to
maximize an aerobic workout. High carbohydrate bars (60-70% carbohydrate) are best eaten 45 minutes to one hour before aerobic exercise. The protein in the bar should contain a high quality source, such as casein, whey, soy, or egg.

Meal Replacement Bars: Designed to replace a meal within the caloric range of around 300 to 400
calories and 15 or more grams of protein from a quality source. Choose a bar that is 5 gm total fat
and 3 gm saturated fat. Be sure to note that a single bar will not provide all the nutrients you need, so do not replace all of your meals with a meal replacement bar.

Snack Bars: Intended to be eaten between meals to satisfy your appetite until your next meal, but are not intended to be a meal replacement. These bars typically range from 100 calories for women up to 300 calories for men. Select a bar 5 gm total fat and 3 gm saturated fat. These bars can be combined with low-fat yogurt and a piece of fruit for a meal replacement.

Women's Bars: Specially formulated to provide extra nutrients needed by most women such as calcium, folic acid, iron, and soy protein. Although designed for women, males may benefit from them as well.

Carbohydrate Controlled Bars: Designed for people with diabetes; ask your Diabetic Specialist
which bar is best for you (Glucerna, Choice DM, or Extend).

Tips for choosing the healthiest energy bar:

1. Try to avoid bars with palm kernel oil or partially-hydrogenated fat in the first five ingredients on the label. Limit saturated fat to 3 grams or less per bar and no trans fat.
2. For weight control, choose a bar with at least 3 grams of fiber.
3. Women may want to choose a bar that contains at least 300 mg of calcium per serving to help meet their daily calcium needs.
4. Sugar should not be more than half the grams of carbohydrates in the bar. Try NOT to select a bar with high fructose corn syrup, glucose, or fructose as the first ingredient.

Prepared by Jennifer Neily, M.S., R.D., L.D., and Amber Odom, R.D., L.D., Cooper Clinic Nutrition Department. For more information or to schedule an appointment with a Cooper Clinic dietitian, please call (972) 560-2655.

Copyright 2006 The Cooper Aerobics Center. No portion may be reprinted without prior approval. More information about The Cooper Aerobics Center and the Wellness Insider e-newsletter may be found at www.cooperwellness.com

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