| Training & Nutrition Newsletter:
May 2008
Improving the Running & Walking Experience - for you!
See
past issues of this newsletter
May 2008
On Sunday, April 27th, my wife Barbara and I ran the Big
Sur Marathon. What a beautiful course! The organization and
the weekend activities make this a highlight among my life experiences—not
just running ones. There will be more in my blog—please subscribe:
JeffGallowayBlog.com.
One of my best friends, Geoff Hollister, has a book that just appeared
on bookshelves: OUT
OF NOWHERE. It tells the inside story of the people who formed
Nike. There are stories on Prefontaine and his great coach Bill
Bowerman that I've never seen anywhere else. If you are at all interested
in running history you'll enjoy this book. It is available from
our website and from some bookstores.
I will be giving dozens of free
clinics and running
schools this month. Please look below and tell your friends
about these motivating and information sessions. Would you be interested
in hosting one of my running schools or training
programs? If you think that there would be 20 people or more
who would enroll, contact Carol Miller (ccmiller@mindspring.com).
As the temperature increases and you're out in the sun, remember
to wear sunscreen and slow down the pace. I have a segment on how
much to slow down in this edition.
Enjoy your running this month!
Jeff Galloway
US Olympian
www.jeffgallowayblog.com
------------------------------------------------------------------------------------------------------------------
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.
------------------------------------------------------------------------------------------------------------------
NEWS
Website Special! Book
on Sale - use coupon code MAY08 to receive 20% off
Featured Book For May: Year Round Plan.
You don't have to think about what to run each day if you have
this book. It schedules all of the elements of training into specific
workouts each week of the year that build toward the goal of your
choice: 5K, 10K, Half Marathon, Marathon. Choose your level: “to
finish”, to run a little faster than you've been running,
or to maximize your current potential. All of the elements are described
and coordinated for better performance and ease of running.
Note: When you order books from our website, they
come autographed. In addition, feel free to email questions to me
about any of the content.
Upcoming Running Schools more
info
* Conway, AR: May 10
* Flint, MI: June 4
* Dallas, TX: June 7
* Austin, TX: June 8
* Orlando, FL: June 28
* Sacramento: July 10
* Fresno, CA: July 21
* Fargo, ND: July 26
* Pensacola, FL: August 9
------------------------------------------------------------------------------------------------------------------
LAKE TAHOE RETREAT - A week or weekend retreat
not to be missed!
Come join Jeff, his family, and his guest speakers in beautiful
Squaw Valley/Lake Tahoe. Jeff offers both a week and weekend option.
Dates are July 11-18, 2008 and July 18-20, 2008. Prices include
all meals for the weekend and most meals for the week, all seminars,
and lodging. Double and single rooming options available. Click
here
for all details and prices. Email socks@jeffgalloway.com for more
info.
---------------------------------------------------------------------------------------------------------------
UPCOMING TRAINING PROGRAM KICKOFFS
New York, NY – May 5
Mahwah, NJ – May 6
Austin, TX Getting Started - May 10
Guaynabo, Puerto Rico - May 10
Orange Co, CA - May 10
Philadephia, PA - May 10
Springfield, MO - May 12
Salt Lake City, UT - May 14
St. Augustine, FL - May 27
Jacksonville, FL - May 28
Sacramento, CA - May 31
See
the complete list
----------------------------------------------------------------------------------------------------------------
ADJUSTING FOR HEAT
After much study, and collecting data from the over 250,000 runners
I've worked with, I've found that in marathons, runners tend to
slow down 30 seconds a mile for every 5 degrees above 60F. On long
runs, it is best to slow down at least this much to avoid heat stress,
and speed up your recovery.
With the slowdown, a more frequent run-walk-run ratio should apply.
For example, if the temperature at the start is 60 degrees and your
pace is 10 min per mile, the run-walk-run ratio would be 3 min run/1
min walk. At 70 degrees the pace should be 11 min/mi with a ratio
of 2:30 run/1 min walk.
If you carry a small thermometer or wireless device that can access
temperature, you can gain control over your pace and avoid a long
recovery time due to pushing too hard for the temperature.
Slowdown due to heat, above 60F or 14C
*Long runs and marathons: 30 sec/mi slower for every 5 degrees
Metric: 20 sec/kilometer slower for every 2 C
*10 mi to Half Marathon: 15-20 sec/mi slower for every 5 degrees
Metric: 15 sec/kilo slower for every 2 C
*10K: 10-15 sec/mi slower for every 5 degrees
7-10 sec/kilo slower for every 2C
*5K: 5-10 sec/mi slower for every 5 degrees
3-7 sec/kilo slower for every 2C
-----------------------------------------------------------------------------------------------------------------
HILLS IN RACES - Race hill technique
Race hill technique is the same as in workouts: keep shortening
stride as you move up the hill. Monitor your respiration rate: don't
huff and puff more than you were doing on the flat. As runners improve
their hill technique in races, they find that a shorter and quicker
strider reduces effort while increasing speed - with no increase
in breathing.
- From Running
Year Round Plan by Jeff Galloway
------------------------------------------------------------------------------------------------------------
CADENCE OR TURNOVER DRILL - IMPROVES EFFICIENCY
This easy drill, done once a week, brings together all
of the elements of good running form.
1. Warm up by walking for 5 minutes, and running and walking very
gently for 10 minutes.
2. Start jogging slowly for 1-2 minutes, and then time yourself
for 30 seconds. During the half minute, count the number of times
your left foot touches.
3. Walk around for a minute or so.
4. On the second 30 second drill, increase the count by 1.
5. Repeat 3-7 more times. Each time trying to increase by 1.
- From Women's
Guide to Running by Jeff Galloway
-----------------------------------------------------------------------------------------------------------------
TOO MUCH OF A GOOD THING
The hard work of running involves lifting your body off the ground,
and then absorbing the shock. If you are doing this every other
day, the limited damage can be repaired, and your fitness improved.
Many runners - even in their 50s and 60s - don't ever have problems.
Once runners get into a regular running routine, and enjoy the
vitality and attitude boost, some will try to sneak in an extra
day or two on the days they should be off. The same people that
had trouble getting motivated for months suddenly get out of control
and suffer from aches and pains.
The logic goes like this: if the minimal amount of running made
them feel pretty good, then increasing the mileage will make them
feel much better. By adding one or two extra running days, the injury
risk doubles or triples.
- From Running
Getting Started by Jeff Galloway
---------------------------------------------------------------------------------------------------------------
MAINTAINING MUSCLES
When it comes to maintaining strong muscles, the saying holds true:
Use 'em or lose 'em! You can thwart the age-related decline in muscle
mass by strength training at least twice a week. Not only do strong
muscles keep you powerful, but also help keep your metabolism from
slowing. That is, your metabolic rate is driven by the amount of
calories you need- and the more health protective protein, vitamins
and minerals you consume.
- From Running
Until You're 100 by Jeff Galloway
---------------------------------------------------------------------------------------------------------------
LIMIT YOUR TIME GOAL RACES
There are many negative consequences to setting a goal that is too
challenging. If you enjoy the competition and the satisfaction of
achieving a specific goal, then one or two races a year (at most)
could be set aside for this purpose.
There is a high burnout rate among time goal racers. They often
become so focused on the goal that they miss the joy of the body
responding to an early morning run or the glow of a trail at sunset.
If the satisfaction is solely focused on the clock at the finish,
most of the joys of running slip by, underappreciated.
One reason for the high rate of failure of time goal runners in
hitting a specific goal is that they have no control over several
of the primary reasons for slowing down in a race, temperature,
humidity, course difficulty and congestion of a crowded event.
- From Galloway
Training Programs by Jeff Galloway
--------------------------------------------------------------------------------------------------------------------
STRATEGIES TO EAT BETTER
Copyright: Nancy
Clark, MS RD CSSD April 2008
The Athlete’s Kitchen
Alcohol, Athletes & Pressure to Drink
Ask any coach or college athletic director, and you'll
hear concern about alcohol and athletes. Rightfully so. Alcohol
and athletics is a dangerous duo, associated with negative consequences
including hangovers, nausea and vomiting, poor grades in school,
fights, arguments, memory loss, driving under the influence, and
trouble with the law-to say nothing of injuries. Yet, tailgating
before football games, quenching thirst at the pub after a team
workout, and celebrating victories with champaign is perceived as
the norm.
College athletes are more likely to drink than non-athletes. Serious
recreational runners drink more than their sedentary counterparts.
Unfortunately, alcohol is a highly addictive substance and is the
most abused drug in the United States, more so than steroids. Prolonged
drinking can damage the liver, heart, and brain, and result in cirrhosis,
pancreatitis, irregular heart beats, stroke, and malnutrition. More
oral cancer is seen among those who are just moderate drinkers as
compared to abstainers.
What can be done about this problem?
To address the problem of alcohol abuse among student-athletes,
many college campuses are educating students about social norms-the
beliefs about what is normal and expected in social situations.
For example, despite popular belief, "everyone" does not
drink nor do "most students" get drunk all the time. A
1999 survey at Southern Methodist University asked these four questions
to students on a Friday about alcohol use on the previous night:
Did you drink last night?
Did you get drunk last night?
What percentage of SMU students do you think drank last night?
What percentage of SMU students do you think got drunk last night?
The answers showed major misperceptions about alcohol norms:
-Only 20% of students surveyed reported drinking the previous night,
yet they believed that over half drank.
-Only 8% reported getting drunk, yet they believed at least one-third
got drunk.
-Of students who drank, most reported consuming only a few drinks
per week. Yet they believed most students were drinking 10 to 15
drinks per week.
-35% reported abstaining from alcohol, but very few believed that
many of their peers were non-drinkers. http://smu.edu/healthcenter/alcoholeducation/adp_socialnorms.asp
With ongoing social norm education, students will actually change
their drinking practices. For example, a three-year social-norm
education program targeted Division III athletes in a NY State college.
It contributed to a 30% drop in both excessive alcohol consumption
and the negative consequences of drinking. Among student-athletes
with the highest exposure to the program, personal alcohol misuse
dropped 50%. (1) Given that athletes are often role models, this
change can have a positive impact on the entire campus and potentially
(eventually) our entire sports society.
Minimizing negative consequences
If you are among the athletes who chooses to drink large amounts
of alcohol, take note:
. Alcohol is a depressant. Apart from killing pain, it offers no
edge for athletes. You can't be sharp, quick, and drunk. Pre-competition
alcohol has a deleterious effect on reaction time, accuracy, balance,
eye-hand coordination and endurance. It will not help you exercise
faster, stronger, longer.
. Late night partying that contributes to sleep deprivation before
the next morning's event hurts performance.
. Alcohol is a poor source of carbohydrates. You can get loaded
with beer, but your muscles will not get carbo-loaded. A 12-ounce
can of beer has only 14 grams of carbs, as compared to 40 grams
in a can of soft drink. Eat pretzels, thick-crust pizza or other
carbs along with the beer.
. Alcohol on an empty stomach can quickly lead to a drunken stupor.
Be wise; enjoy the natural high of exercise rather than get brought
down by a few post-exercise beers.
. Alcohol has a diuretic effect--the more you drink, the more fluids
you lose. This is bad for recovery and the next exercise bout. While
low-alcohol beer allows for proper rehydration, regular beer sends
athletes running to the bathroom. One study showed that athletes
who drank beer eliminated about 16 ounces more urine (over the course
of 4 hours) than those who drink low-alcohol (2%) beer or alcohol-free
beer. (2)
. Your liver breaks down alcohol at a fixed rate (~1 can beer or
4 ounces wine per hour). Exercise does not hasten the process, nor
does coffee. Caffeine just makes you a wide-awake drunk.
. Drinks that contain congeners-whiskey, cognac, and red wine-are
more likely to cause hangovers than other alcoholic beverages. The
best hangover remedy is to not drink excessively in the first place.
But if you have a hangover, drink a salted beverage with carbs,
such as Gatorade or brothy chicken noodle soup.
. The calories in alcohol are easily fattening. People who drink
moderately tend to consume alcohol calories on top of their regular
caloric intake. These excess calories promote body fat accumulation.
. Alcohol stimulates the appetite, making it harder to feel full.
If you are trying to maintain a lean machine, abstaining is preferable
to imbibing.
The good news
Alcohol in moderation can have health benefits. Red wine, for example,
contains health-protective phytochemicals that may reduce the risk
of heart disease. What's "moderation"?-two drinks per
day for men, and one for women. And have at least one glass of non-alcoholic
beverage for every drink.
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels both casual and competitive athletes in her
practice at Healthworks, the premier fitness center in Chestnut
Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide
for Marathoners, and Cyclist’s Food Guide are available via
nancyclarkrd.com.
See also sportsnutritionworkshop.com.
References
1. Perkins H and Crais D. 2006. A Successful Social Norms Campaign
to
Rreduce Alcohol Misuse Among Collge Student-Athlets. J. Stud Alcohol
67:880-889.
2. Sherriffs, S., and R. Maughan. 1997. Restoration of fluid balance
after exercise-induced dehydration: Effects of alcohol consumption.
J
Appl Physiol 83(40):1152-1158.
------------------------------------------------------------------------------------------------
See
past issues of this newsletter
Home | Site
Map | Contact Us
About Jeff | Training
| Resources | Nutrition
| Training Groups |
Retreats | Merchandise
Copyright © 2008, JFG, Inc.
Direct comments and questions to gallowayprod@mindspring.com
|
Training Programs
Newsletter
Archives