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Newsletter: Nov/Dec 2005
Happy Holidays!
The last 4 weeks of the year can be a great time for reflecting
and improving your running experience. During this process, I always
find that I can learn from my mistakes and make the next year more
fun and less painful. As you project ahead to 2006, the most important
goals are those that involve more running enjoyment, while helping
others to improve their lives through fitness.
I hope to see you sometime in the next year!
Jeff
P.S. Did you know all my past monthly newsletters are on this site?
Look
here.
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News:
· Job opening: Sales/recruitment position at Galloway Productions
in Atlanta, GA. More
info
· SALE on Jeff Galloway’s Training
Journal
· Freescale Marathon (Austin TX) in Feb, 2006 - offers
discount to Galloway Training Program members
· Enroll Now! Next Running
Schools: Washington DC (Dec 3rd) & Atlanta (Dec 4th)
· Enroll Now! Next Beach
Retreat: Blue Mountain Beach Florida Dec 9-11
· New School
Locations: New Orleans, Sarasota, Orange CA, Austin TX, Monterey
CA
· "NOW through DECEMBER 15" SPECIAL: for each item
purchased online from www.JeffGalloway.com, receive a Javette Sample!
Javette -coffee extract for the extra boost before/after running.
· Javette Holiday
gift offerings direct from Javette! The idea comes from Javette's
customers who wanted a carrying case for a couple of Javettes. The
tins are nice and convenient, and fit four packets of Javette!
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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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Tips For Getting Through The Winter:
1. Have indoor options: treadmill, indoor track, indoor hallways,
arena, parking garage, etc.
2. Have outdoor options: streets that are clear of ice more often,
for differing wind conditions, etc.
3. Wear layers—and arrange them on a shelf or drawer, already
laid out.
4. Drink a hot beverage (like coffee!) 30-60 minutes before running.
5. Warm up inside before going outside.
6. On cold long-run days, alternate between outdoor and indoor segments.
7. Have a running companion or two—make a pact to pull one
another out to run.
8. Have a goal race or distance to run by midwinter and by the end
of winter.
9. If you only have 10 minutes, get out there!
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Gifts for Runners & Walkers ... and those who
could be!
· Autographed NEW books—order in time for the holidays.
Click
here to see the complete lineup
1) WALKING, THE COMPLETE BOOK
2) RUNNING, GETTING STARTED, and
3) RUNNING, A YEAR ROUND PLAN!
· A
weekend with Jeff Galloway: Retreats that inspire you, with
individualized information, Fun!
· Running
Schools—Gift Certificates “Learn more in one day
than you would in 10 years of trial/error”
· Injury
free gifts: The Stick, The Foam Roller
· E-coaching
with Jeff Galloway
· Trip to the “original
marathon” in Greece—a wonderful trip experiencing
the heritage of running
· Earn a free trip to a variety of great marathons through
Joints In Motion
(email jointsinmotion@hotmail.com)
· Walk
break watches—that beep when you should walk and when
you should run
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Galloway Success Story
Dear Jeff, I just wanted to thank you for your advice on plantar
fascitis that you gave me when I heard you speak at the Crim in
August. My feet are much improved and your training method allowed
me to complete the Detroit Half Marathon plus I shaved 15 minutes
off last year when I tried to run the whole thing and got tired
at mile 7. I feft so good that the experience was much more enjoyable
and I was elated at my time. I was so rested that I ran the last
three miles without a walk break! I have only been running a little
over a year and your method has allowed me to run faster and longer
than I ever dreamed possible. Thanks to you I am actually thinking
of doing the Disney marathon in 2007 with one of my running partners.
Last year I would have said never but now I think this is a goal
that is within my reach. Not bad a a out of shape 50 year old. What
a difference a year makes.
More
Success Stories. Send YOUR story to jeffgalloway@mindspring.com
and you may be published!
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Three strategies for staying mentally tough: Rehearsal,
Magic Words, Dirty Tricks
These allow the right side of the brain to work on solutions to
current problems. As the negative messages spew out of the left
brain, the right brain doesn't argue. By preparing mentally for
the challenges you expect, in three different ways, you will empower
the right brain to deal with the problems and develop mental toughness.
Meanwhile, the body gets the job done. But even more important,
you will have three strategies for success.
From Testing
Yourself, page 188-9, by Jeff Galloway.
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Jeff's Race Picks
Disney
World Marathon, Orlando, FL, January 7-8, 2006
Mardi Gras
Marathon, New Orleans, LA, February 5, 2006
Freescale
Austin Marathon, Austin, TX, February 19, 2006
Albritton Fruit Marathon,
Sarasota, FL, March 4, 2006 (NEW EVENT!)
Big Sur International Marathon, Carmel,
CA, April 30. 2006
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Shoe Evaluation: Mizuno Wave Rider—by Jeff
· Best shoe I’ve found for me, in 10 years
· Designed for those with rigid feet or those who have no
significant pronation problems
· Low to the ground, good rebound without being too bouncy
· Light enough for most runners to use as a trainer or a
racing shoe
· See your running specialty shoe store for more details.
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Injury Archives: Heel Spur
Symptoms: Pain on forward inside or middle of heel, which unfortunately
may last a long time. When massaging, you can locate the pain area
and often a small lump. Bursitis is another common heel problem
(often from repeated impact) that is treated the same as a heel
spur.
Treatment: Ice and use arch support. If you can localize the spur,
cut a hole in a pad of felt and lay the hole over the spur. This
supports the area around the spur and reduces pressure on it.
Massage the spur. Start gently with your thumb and gradually increase
the pressure until you're pushing hard directly on the spur with
your knuckle or another firm object. Even it if hurts, it should
help.
Arch support: Build up an arch support system in your shoes. Try
to equalize the pressure of your body weight throughout your arch
and away from the plantar area. Use a "cobra pad" or other
device that supports the arch but releases pressure on the painful
area. If homemade supports do not work,
see a podiatrist about custom orthotics.
From Galloway's
Book on Running, by Jeff Galloway (Shelter Publications, 1984),
p. 220.
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Jeff's Upcoming Clinics, Etc.
Dec 3 - Washington, DC Running
School
Dec 4 - Atlanta, GA Running
School half-day
Dec 9-11 - Beach
Retreat in Blue Mountain Beach, FL. There’s still room—ENROLL
NOW!
Jan 8 - Disney Marathon expo clinics (Fri 12:30 PM and Sat Noon)
Jan 21- Orange, CA—running
school
Feb 3-4 - New Orleans—running
school, expo clinics at Mardi
Gras Marathon
Feb 18 - Austin
Marathon—running school and expo
March 4 - Albritton
Sarasota Marathon—running school and expo
Mar 17-19 - Blue
Mountain Beach Retreat
Apr 28 - Monterey, CA (Big Sur) running
school
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Tip: On your long runs and easy running days, just
jog up hills, don’t run faster up the hill. If your breathing
is increasing on a hill, reduce effort and stride length until your
respiration is as it was on the flat.
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Special Items of Interest!
·
Jeff's Training Journal by Jeff Galloway Sale price $11.95 (down
from $13.95). Not only can you set up and record your progress for
a year at a time, you'll be able to analyze the data in tables:
logs for shoes, injuries, speed sessions. Graphs for morning pulse
will help you monitor overtraining.
Each copy is autographed by Jeff.
· "NOW through DECEMBER 15" SPECIAL: for each
item purchased online from www.JeffGalloway.com, receive a Javette
Sample! Javette - coffee extract for the extra boost before/after
running.
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Upcoming Galloway Training
Program Kickoffs
Atlanta, GA
Metro Marathon Training Program Kickoff
When & Where: Sunday, December 4, 2005, Arthritis Foundation,
1330 W Peachtree St NW
7 am - Optional 3 mile run, 8 am - Pancake Breakfast, 8:30 am -
Kick off and clinic with Jeff Galloway
Gwinnett County Marathon Training
When: Saturday, December 3, at Ingels on the corner of P'tree Pkwy
&East Jones Bridge Rd.
7 am – 3 Mile Run/Walk
Atlanta, GA
Half Marathon Training Program Kickoff
When: Saturday, January 7, 2006 Ansley Mall
7:00 am – Registration, 7:30 am – 2 Mile Run/Walk
Atlanta, GA
Getting Started Training Program
When: Monday, January 9, 2006 at the Galloway School in Chastain
Park, 6:00 pm
ALL FIRST SESSIONS ARE FREE AND OPEN TO THE PUBLIC. BRING A FRIEND!
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Holiday Gifts from The Athlete’s Kitchen (and
recipes!!)
For hungry athletes, a gift of holiday food is always welcome.
Here are a few recipes that are tried and true favorites, taken
from my Sports
Nutrition Guidebook, Third Edition.
Banana Bread
This is the all-time favorite banane bread recipe. It’s key
to success is using well-ripened bananas that are covered with brown
speckles. Banana bread is a favorite for premarathon carbohydrate-loading
and for snacking during long-distance bike rides and hikes. Add
some peanut butter and you’ll have a delicious sandwich that’ll
keep you energized for a long time!
Yield: 12 slices
3 large well-ripened bananas
1 egg or 2 egg whites
2 tablespoons oil, preferably canola
1/3 cup milk
1/3 to 1/2 cup sugar
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
1-1/2 cups flour, preferably half whole wheat and half white
1. Preheat the oven to 350°.
2. Mash bananas with a fork.
3. Add egg, oil, milk, sugar, salt, baking soda, and baking powder.
Beat
well.
4. Gently blend the flour into the banana mixture and stir for 20
seconds,
or until moistened.
5. Pour into a 4” x 8” loaf pan that has been lightly
oiled, treated with
cooking spray, or lined with wax paper.
6. Bake for 45 minutes, or until a toothpick inserted near the middle
comes
out clean.
7. Let cool for 5 minutes before removing from the pan.
Total calories: 1,600, Calories per slice: 135, Carbohydrate 24
gm, Protein 3 gm
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Carrot Raisin Muffins
These muffins are a favorite of Evelyn Tribole RD, sports nutritionist
and author of Healthy Homestyle Cooking. I can understand why she
enjoys these muffins...they’re tasty warm from the oven, and
even tastier on the second day, when the flavors have blended.
If you prefer a fat-free muffin, replace the canola oil with 1/3
cup of applesauce and use 6 egg whites instead of the whole eggs.
1 cup whole wheat flour
1 cup white flour
3/4 cup sugar
2 teaspoons baking powder
2 teaspoons cinnamon
1/2 teaspoon baking soda
2 cups finely shredded carrots
1 medium apple, peeled and shredded
1/2 cup raisins
1/2 cup chopped nuts
3 eggs or substitute
1/2 cup buttermilk (or 1/2 cup milk mixed with 1/2 teaspon vinegar
and left
to stand for 5 minutes)
1/3 cup oil. preferably canola
2 teaspooons vanilla extract
1 teaspoon salt
1. Preheat the oven to 350. Prepare 12 muffin tins with papers or
vegetable spray.
2. In a large bowl, stir together the flours, sugar, baking powder,
cinnamon and baking soda.
3. In a separate bowl, stir together the egg (white),buttermilk,
oil and
vanilla. Add the liquid ingredients all at once to the flour mixture
and stir just until blended.
4. Spoon the batter into the muffin cups. Bake about 30 minutes
or until a toothpick inserted near the center comes out clean.
Yield: 12 muffins, Total calories: 2,750, Calories per muffin:
230
Carbohydrate: 37 grams, Protein: 5 grams, Fat: 7 grams
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Oatmeal Pancakes
The pancakes are light and fluffy, perfect for carbo-loading or
recovering from a hard workout. For best results, let the batter
stand for 5 minutes before cooking.
1/2 cup uncooked oats (quick or old fashioned)
1/2 cup yogurt, buttermilk or milk mixed with 1/2 teaspoon of vinegar
and left to stand for a few minutes
1/2 to 3/4 cup milk
1 egg or 2 egg whites, beaten
1 tablespoon oil, preferably canola
2 tablespoons packed brown sugar
1/2 teaspoon salt, as desired
1 teaspoon baking powder
1 cup flour, preferably half whole wheat and half white
Optional: dash cinnamon.
1. In a medium bowl, combine the oats, yogurt, and milk. Set aside
for 15 to 20 minutes to let the oatmeal soften.
2. When the oatmeal is through soaking, beat in the egg and oil
and mix well. Add the sugar, salt, and cinnamon, then the baking
powder, baking soda, and flour. Stir until just moistened.
3. Heat a lightly oiled or nonstick griddle over medium-high heat
(375° for electric frying pan).
4. For each pancake, pour about 1/4 cup batter onto the griddle.
5. Turn when the tops are covered with bubbles and the edges look
cooked. Turn only once.
6. Serve with syrup, honey, applesauce, yogurt, or other topping
of your choice.
Yield: 6 6” pancakes Total calories: 1,000, Calories per
serving (2 pancakes): 330
Carbohydrate: 84 grams, Protein: 13, Fat: 8
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Peanut Energy Bars
This prizewinning recipe offers a yummy alternative to commercial
energy bars. They are perfect for when you are hiking or biking,
as well want a satisfying afternoon snack. They are relatively high
in fat––and the fat is healthful, from peanuts and sunflower
seeds. For variety, you can make this recipe with cashews and cashew
butter, and/or add a variety of dried fruits (such as cranberries,
cherries, chopped dates, currants).
Recipe courtesy of the National Peanut Board (www.nationalpeanutboard.org)
1/2 cup salted dry-roasted peanuts
1/2 cup roasted sunflower seed kernals (or use more peanuts, other
nuts)
1/2 cup raisins (or other dried fruit)
2 cups uncooked oatmeal, old-fashioned or instant
2 cups toasted rice cereal, such as Rice Crispies
1/2 cup peanut butter, crunchy or creamy
1/2 cup packed brown sugar
1/2 cup light corn syrup
1 teaspoon vanilla
Optional: 1/4 cup toasted wheat germ
1. In a large bowl, mix together the peanuts, sunflower seeds,
raisins, oatmeal, toasted rice cereal and wheat germ, if desired.
Set aside.
2. In a medium microwaveable bowl, combine the peanut butter, brown
sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla
and stir until blended.
3. Pour the peanut butter mixture over the dry ingredients and stir
until coated.
4. For squares, spoon the mixture into an 8” x 8” pan
coated with cooking spray; for bars spoon it into a 9x13 oblong
pan. Press down firmly. (It helps to coat your fingers with margarine,
oil or cooking spray.)
5. Let stand for about an hour to harden, then cut into squares
or bars.
Yield: 16 squares or bars, Total calories: 3,600, Calories per
serving: 225
Carb 30 grams, Protein 6 grams, Fat 9 grams
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Sugar and Spice Trail Mix
Shannon Weiderholt RD found this recipe on the American Heart Association’s
website www.deliciousdecisions.org. She says it’s a perfect
snack for calming the afternoon munchies, be you on the trail, at
home or at work. Keep this in a ziplock bag in your desk drawer
or gym bag and you’ll have energy to enjoy your day! It’s
sweet, but not too sweet.
3 cups Oat Squares cereal
3 cups mini-pretzels, salted or salt-free, as desired
2 tablespoons tub margarine, melted
1 tablespoon packed brown sugar
1/2 teaspoon cinnamon
1 cup dried fruit bits or raisins
1. Preheat oven to 325.
2. In a large plastic Zip-lock bag or plastic container with a cover,
combine the oat squares and pretzels.
3. In a small bowl, stir together the melted maragarine, brown sugar
and cinnamon. Pour over the cereal mixture.
4. Seal the bag or container and shake gently until the mixture
is well coated. Transfer to a baking sheet.
5. Bake, uncovered for 15 to 20 minutes, stirring once or twice.
6. Let cool, then add the dried fruit.
7. Store in an airtight container or smaller single-serving baggies.
Yield: 10 servings, Total calories: 2,000, Calories per serving:
200
Carbohydrate: 40, Protein: 5, Fat: 2
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Chocolate Lush
What I like best about this brownie pudding is it’s a lowfat
yet tasty treat for those who want a chocolate-fix. It forms its
own sauce during baking. If you need to rationalize eating chocolate,
remember it does contain some health-protective phytochemicals!
1 cup flour
3/4 cup sugar
2 tablespoons unsweetened dry cocoa
2 teaspoons baking powder
1 teaspoon salt
1/2 cup milk
2 tablespoons oil, preferably canola
2 teaspoons vanilla
3/4 cup brown sugar
1/4 cup unsweetened dry cocoa
1-3/4 cups hot water
Optional: 1/2 cup chopped nuts.
1. Preheat the oven to 350°.
2. In a medium bowl, stir together the flour, white sugar, 2 tablespoons
cocoa, baking powder, and salt; add the milk, oil, and vanilla.
Mix until smooth. (Add nuts.)
3. Pour into an 8x8" square pan that is nonstick, lightly oiled,
or treated with cooking spray.
4. Combine the brown sugar, 1/4 cup cocoa, and hot water. Gently
pour this mixture on top of the batter in the pan.
5. Bake at 350° for 40 minutes, or until lightly browned and
bubbly.
Yield: 9 servings, Total calories: 2,100, Calories per serving:
230
Carbohydrate 46 grams, Protein 3, Fat 4
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Health Tip
- From Wellness Insider, Cooper Aerobics Center, www.coopercomplete.com
Popeye Was Right - Greens Are Good Food. Could a meal of greens
produce a pot of gold? According to folklore, this may be true.
Serving up some collards with the traditional black-eyed peas for
good luck on New Year's Day promises a year of good luck and financial
reward. Can they promise good health too?
Although meeting this daily "greens" requirement may not
reside at the top of your dietary priority list, adding a daily
serving of dark green vegetables to your diet can deliver one of
the best nutritional bangs for the buck. The group of plants known
collectively as greens, including arugula, spinach, Swiss chard,
kale, mustard, turnip, and collards, have held a prominent place
at the Southern table for more than a century. They have often been
described by the indulgent few as some of the tastiest and
most nutritious vegetables around; however American adults still
fall 200 to 300 percent short of their recommended daily quota for
green vegetables, especially the dark leafy varieties.
Despite the fact that they are power-packed with nutrients, vitamins,
and minerals and naturally low in
fat, sugars and salts, greens can easily be described as one of
the most overlooked foods within the American diet. Not only do
we seldom eat our greens, but many of us breeze through the aisles
of the grocery produce section brimming with color while unknowingly
passing up the nutritional gold mine of the glorious green.
According to the new Dietary Guidelines for Americans, individuals
should consume three cups of dark green vegetables every week or
a half-cup serving almost every day in order to maintain good health.
If you have not had the opportunity to take advantage of the goodness
of greens, you are likely not
too familiar with the best cooking methods. No matter how you cook
them, serving up greens is almost as simple as adding them to your
grocery basket.
The traditional way to cook greens is to boil or simmer them on
a slow fire with a piece of pork or ham hock until they are very
soft. Instead, to help reserve some of the nutrients that tend to
be lost with long cook times, it is best to saute in a little oil
or try braising them with onion, garlic, and bits of Canadian bacon
for a smoky and savory side dish.
For a post-Thanksgiving dish, toss some greens, turkey, and broth-based
sauce together and serve it over brown rice. For an even quicker
addition of greens to your meal, you can easily chop tender raw
greens like spinach, arugula, or watercress and add to your regular
salad. Try adding some of the
tougher textured greens, such as kale, collard, and turnip to bean
and broth-based soups or stir-fry them in a splash of canola or
olive oil with fresh herbs (we like ginger and garlic) to help temper
their tough texture and smooth out their bitterness.
America's favorite green, spinach, is one of the most versatile
greens. Either fresh or frozen, spinach is mild enough to be enjoyed
raw or cooked.
With autumn being the prime season for getting good greens, there
is no better time of year to make greens a regular appearance at
your dining table and a must-have addition to your weekly grocery
list.
Getting the Green Facts:
· Just one cup of cooked spinach or Swiss chard contains
more than a third of the USDA daily recommendation of iron for women
and half of the recommendation for men.
· Greens are also a good source of magnesium and potassium,
which are linked with healthy levels of blood pressure and blood
sugar.
· When it comes to good eyesight, carrots automatically come
to mind, but greens can easily be referred to as the "eyesight
vegetable." With their rich source of carotenoids, such as
beta-carotene, lutein, and zeoxanthin, researchers have found that
eating leafy green vegetables could help protect
our eyes from the sun and also prevent cataracts and age-related
macular degeneration, the leading cause of blindness in people over
55 years of age.
· Based on a current report in the American Journal of Clinical
Nutrition, folic acid, a B vitamin that is found naturally in leafy
green vegetables and citrus fruits, may offer protection against
cognitive decline in older adults. Additionally, several large studies
demonstrate that the risk of colon polyps is 30 to 40 percent lower
in individuals with high folate intake compared to those with diets
low in folate.
Some studies even link greens with a lower risk of breast, lung,
and skin cancers. Research also
suggests that diets low in folate may increase the risk of cancers
of the breast (particularly among women who drink alcohol), cervix,
and lung. Folate intake also promotes heart health.
· Greens, including watercress, bok choy, cabbage, and kale,
are members of the cruciferous family containing phytochemicals
and indoles, powerful anticancer compounds that help to stop cancer
before it invades the body by interrupting the growth of cancer
cells and prevent it by repairing DNA
damage that can lead to cancer. Researchers at Liverpool University
found that a daily serving of broccoli, cabbage, lettuce, and sprouts
can reduce the cancer risk by 46 percent.
Happy eating and healthy living!
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