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Newsletter: October 2005
Runners contribute millions to charities through their training and their race entries—every year. The road races around North America provide an experience during which almost everyone wins: cities promote fitness, charities raise needed funds, sponsors receive promotion, faster runners receive awards and everyone comes away with a sense of accomplishment from crossing the finish line. Through the RRCA, runners and walkers have several opportunities to help Katrina victims by donating shirts or donating funds. Because the Fall marathon/half marathon season is rapidly approaching, I’ve included some tips about choosing a realistic goal, pacing yourself on the last few long runs and how to adjust for heat on race day. Look through the sale items also. Have a great month!
Jeff ---------------------------------------------------------------------------------------------------------------------
Half marathon/marathon: Slow by 30 sec/mi for each 5 degrees of temperature increase above 60F 5K—slow down by 5 seconds per mile for every 5 degrees of increased temperature above 60F 10K—slow down by 10 sec/mi for every 5 degrees of temperature
increase above 60F ---------------------------------------------------------------------------------------------------------------------
1. Warm up by jogging slowly for about one mile and warm down with
the same or longer. Do 4-8 gradual accelerations of about 50-80
yards (no sprinting) before doing the mile time trial. 5K—add 33 seconds This assumes that you have done the training for the goal. (See
MARATHON!
for training schedules, speed sessions, etc.) -------------------------------------------------------------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------- TESTING
YOURSELF by Jeff Galloway Sale price $ 12.95 (down from $17.95)
Endurox
EXCEL Sale price $15.99 (down from $17.99) 1. Read the section on “Galloway’s Prediction
Formula” above. Regardless of your goal, compute
what you are currently capable of running in the marathon by multiplying
your mile time by 1.3. --------------------------------------------------------------------------------------------------------------------- What started out as a test ride of Mizuno’s popular Wave Rider Running Shoe by Jeff, has turned into a 3 year partnership between Jeff and Mizuno Running Shoes and Apparel. “Jeff came by the Mizuno Booth at this past April’s Big Sur Marathon in Monterey, California” explains Mizuno’s National Running Promotions Manager, Ron Wayne. I asked if he would like to try a pair of Mizuno Running Shoes. After examining Jeff’s biomechanics, it was determined that the Wave Rider was the best option for him. Jeff tried them out that day and was so impressed with the performance of the Wave Rider, he came back to the booth in the middle of his run to relay how much he liked the ride of the shoe. I told Jeff “to try the shoe for a week and if it still performed to his satisfaction, then perhaps Jeff and Mizuno could help promote running together.” Over the next several months Mizuno Sales Representatives attended Jeff’s events in Boston, Jacksonville, Sacramento, Houston, Austin, Lake Tahoe, Pittsburgh, Daytona Beach and Fort Lauderdale. Mizuno Representatives have attended Jeff’s “Meet and Greet Jeff”, Clinics, and Fun Runs answering shoe questions and having draw prizes of Mizuno Shoes, Bags, T-shirts and Hats. At Jeff ‘s Running Schools, the Mizuno Reps presented information on Mizuno’s award winning shoes and patented Wave Technology, on the biomechanics of runners’ feet, and how to purchase the proper running shoe. At each of the running schools, a pair of Mizuno Shoes was raffled off. Mizuno is the official Shoe and Apparel Sponsor of the Freescale Austin Marathon in February. The Galloway Training Program will focus on this race as an incentive for their membership. Galloway Training Program runners will receive special discounts into the marathon and half marathon. Plus, training program members will receive a technical running top as part of their 2006 membership. A Jeff Galloway Web Page can be found on the Mizuno USA website, www.mizunosusa.com, where Jeff’s events are listed and an “Ask Jeff” Column can be found where Jeff will answer questions on Training, Diet, Equipment, etc. “Mizuno is known for high end quality sporting goods products”
explains Jeff. “They are the largest general sporting goods
company in the world, the number one baseball company in the world
and the United States, the number one volleyball company in the
world and the United States, and the number one iron used on the
PGA Tour the past 8 years. They are the fastest growing running
shoe company in the US and I look forward to a great relationship
with Mizuno” -------------------------------------------------------------------------------------------------------------- Over my 40 years of running, I've had hundreds of black toenails. The following is my advice in avoiding and treating this problem. This is offered as experience passed from one runner to another. You should always confer with a doctor who knows about running injuries when you have a medical problem. Almost everyone who runs gets a black toenail. Getting your first one is a sign that you've moved your training into a higher level. While most runners blame a shoe that is too small, this is often not the primary cause. Certainly toe pressure from the shoe can make the toe hurt even more, but pressure from underneath seems to produce more black nails. If a toe is under pressure from the shoe or a sock that is too tight or too thick, the sustained pressure, step after step, produces an impact or a friction problem between the toenail and the tissue surrounding it. When the tissue gets damaged, fluid accumulates. The red or black color is the result of a few blood capillaries that become broken in the process. The more fluid that accumulates, the more pain. The extra fluid, colored by some blood, accumulates below the toenail. When the pressure gets too great, the existing toenail will be separated from the "toenail in training," which is located below the current nail. Even if it takes several months, the blackened outer nail will drop off, leaving the new nail below. Sometimes the pressure of the fluid, will warp the new nail, but it will get smoother as it grows out. But most of the pressure that results in this "toenail injury" is produced by the regular action of the foot coming forward, thousands of times every 5K. Each time your foot swings forward, a little extra blood is pushed into the toe region due to the force of the foot coming forward. If you increase your distance regularly and very gradually, your toes will adjust to each new maximum distance and only complain when you extend farther. In a marathon training program, almost everyone gets at least one black toenail. Running faster than you should be running, at any time during a long run, will increase the chance of this injury. Hot weather also improves your odds of getting one. When it's warm, your feet swell more than they would on cold days. Because there is more pressure, and more fluid, there are more black nails generated during the summer months. You'll reduce the chance of a black nail if you ensure that you have enough room in your toe area when you fit your shoes. At least half an inch is needed, when you're standing in the prospective shoes (in the sitting position, the toes aren't all the way forward). If you've had a history of black toenails and summer is approaching (or here), you may want more toe room. When you add more room at the end, ensure that the arch of the shoe matches up with your arch. Also, run in the shoe before you buy it to make sure that your foot doesn't slide forward as you're running, which can aggravate the toe more than a tight toe box. It's best to take no action on black toenails, if the pain is manageable. About 24 hours after the long or fast run which produced the problem toe, you can decide whether the pain is tolerable. It usually lessens each day thereafter. About 80 percent of the black toe problems are best treated by ignoring them. The damaged part of the nail is gradually pushed out, and the foot slowly returns to normal. If at any point you see the redness associated with infection, see a doctor. If the toe hurts too much, especially 24 hours later, you should release the pressure underneath by one of two methods. It's always better to have this done by a doctor, but I've heard from hundreds of runners who've done this by themselves without any significant problems. It's up to you. 1. If the edge of the fluid is near the tip of the toenail, a sharp sewing needle can do the job. Sterilize it by putting it in the flame of a match or lighter until the tip becomes red hot. Be sure to insulate the end of the needle so that you aren't holding it directly with your fingers. After a couple of minutes, when the needle is cool, send it into the thin layer of skin, at the edge of the toenail, where you see water underneath. Let the water come out. Enlarge the hole slightly and insert some triple antibiotic cream up underneath, squeezing it around to speed up the healing time. 2. If the fluid is in the center of the nail, sterilize a paper clip by putting it in the flame of a match or lighter until the tip becomes red hot. As in # 1 above, make sure that your fingers are insulated from directly touching the paperclip. While it is red, place the clip into the center of the fluid area. It will quickly melt the nail, producing a nice round hole by which the fluid can escape. As in # 1 above, squirt some triple antibiotic cream underneath, squeezing it around to speed up the healing time. These methods may seem like something out of a torture textbook, but they don't have to hurt. Again, if you have any doubts, see a doctor. Injury Archives at JeffGalloway.com ------------------------------------------------------------------------------------------------- Caffeine and Runners Caffeine and hydration Caffeine and performance Caffeine and sports beverages, sports supplements A moderate caffeine intake is considered to be 250 mg/day. In research
studies, the amount of caffeine that enhances performance ranges
from 1.5 to 4 mg/lb body weight (3 to 9 mg/kg) taken 1 hour pre-exercise.
For a 150 lb person, this comes to about 225 to 600 mg. More does
not seem to be better. Caffeine and common sense
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