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Training & Nutrition Newsletter:
Oct 2006
My wife Barb and I are writing a new book: A Woman's Guide To Walking and Running. We need to know...what you need to know. Tell us: * What you'd like to see in a book like this We're also looking for some heroes--women who've overcome challenges and can inspire others. When you send the email with suggestions, send it to runwalkrun@mindspring.com, and please put "Woman's Book" in the subject line. If you would like for Barb to address the issue, put "Barb --Woman's Book" Thanks for your help in this exciting project! Jeff Galloway ------------------------------------------------------------------------------------------------------------- * My NEWEST BOOK "Running Until You're 100" has just
been released! It includes: * Jeff invites you to a new fun event in San Diego: Kaiser Permanente Get Fit San Diego, October 28, 2006 * Enroll Now! Running School: Atlanta on October 14, Dallas on December 9 * Support the Galloway Raleigh Training Group: This year they're
running the marathon not only for The Food Bank of Central and Eastern North Carolina (FBCENC) needs
financial contributions more than ever with the increasing number
of those at risk of hunger and the rising cost of gasoline for its
delivery trucks. It serves over 400,000 people in 34 counties. Nearly
30% of those served are The most convenient way to make a contribution is through the running group's "virtual food drive" which you can find at this link: http://www.foodbankcenc.org/virtual_drive/RGG.asp. This interactive site lets you decide how much you want to donate either by selecting virtual foods or by simply selecting "cash donation" and inserting the amount you would like to donate.
-------------------------------------------------------------------------------------------------------------------- HOW CAN I STAY POSITIVE WHEN THERE ARE SO MANY PEOPLE IN FRONT OF ME? It’s easy to get discouraged when people are flying by you. But the best way to stay positive is to think about catching some of them. Since many runners go out too fast at the start, they often need to slow down as early as halfway through. There is nothing more motivating than getting faster and passing other runners in the late stages of a race. The secret is to split the race into two parts. The first half is your “warmup.” Start slowly – a full 20 to 30 seconds per mile slower than race pace for the first mile and 10 to 20 seconds per mile slower than race pace until the halfway point. As you gradually warm up, observe racers around you. It should be easy to tell the ones who are running too fast from those who, like you, are saving their resources for later. At the halfway point, start your race for real. As you slowly pick up your pace, you’ll be able to start passing some of those runners who went out too fast – and to experience the fun of finishing strong. ------------------------------------------------------------------------------------------------------------------ GALLOWAY SUCCESS STORIES Dear Jeff: We talked with you at the Portland Marathon about your walk run method. We listened to you and although we probably didn't apply your method perfectly, because we hadn't read your book, we added several walk breaks into the first 20 miles of the run. Guess what...I qualified for Boston. I made it injury free and am now registered for Boston. So a big huge Thank you to you! ************************************* Dear Jeff: This past Saturday I ran my first 10K in 13 years and used your run/walk training to get myself there. I wanted to run the entire 10K without walking, but before the race the farthest I had run continuously was a timed 5K two weeks earlier. I will not lie, I wondered if my body was really "ready" to run a full 10K race without walk breaks. With the exception of that timed 5K, I had not done a single training run without using them in any of my 12 weeks prior. I was blown away when I was able to run the entire 10K, walking just briefly at each water station (to be sure I drank my water). My goal was to break one hour, and I crushed it with ease, finishing in 55:10. It was not easy and I am still tired two days later, but I am still excited about my performance and can hardly wait to get back to my training. Best part is I have not even touched hills or speed work yet, so I am sure I have an even faster 10K in me. My experience in this 10K has not only made me a stone-cold believer in using your run/walk training method, it has also solidified my goal to complete a marathon in 2007, using the run/walk method the full 26.2 miles. I can and will complete a marathon using your methods! Thanks!
------------------------------------------------------------------------------------------------------------ Running School Info Beach Retreat Info -------------------------------------------------------------------------------------------------------------------- KP Get Fit San Diego Oct 28 -------------------------------------------------------------------------------------------------------------------- Before you put your body to the test in a race, reduce your training so that your muscles are rested and ready. While the taper typically ranges from one to three weeks depending on the distance of the race, limit your training to mostly easy runs, every other day, the week before your event. If you’ve been doing regular speed sessions, do one shortened speed workout no later than Tuesday of race week. Most training schedules, including those in my book Running: A Year Round Plan, have the taper built right in, but the following guidelines will help you plan your own. race: last long run, 5K: 7-10 days before race 10K: 2 weeks before race Half Marathon: 2-3 weeks before race Marathon: 3-4 weeks before race
Atlanta Marathon Training - October 14 ------------------------------------------------------------------------------------------------------------------- SELECT ANOTHER "MISSION" BEFORE THE BIG DAY Write the date of your next project on a calendar, journal, etc. The farther ahead of your first goal, the better. It’s best to shift gears in selecting a different type of mission: a scenic trail run, a weekend trip to a big festival event, a group run with friends you haven’t seen in a while, etc. if you’ve trained in a group, schedule an easy group run three to four weeks after the race, and you’ll look forward to the reunion. It’s okay to shift missions in midstream, but be sure to have a specific event always written on the calendar. If you wait until after your first “mission day” to choose another goal, your letdown will be more severe. From Jeff Galloway’s New Marathon (Phidippides Publishing, 2000), p. 105
Fishing For Health When Hippocrates said “Let food be thy medicine”, he might have been referring to eating fish. Fish contains health protective omega-3 fats (DHA, EPA) that reduce the risk of inflammatory diseases (heart disease, diabetes, rheumatoid arthritis, irritable bowel) and atrial fibrillation. But Hippocrates’ decree to let food be thy medicine was back in the days before mercury and PCB pollution infiltrated oceans and streams and contaminated many of the fish we eat today. Hence, the questions arise among health-conscious runners: Should I eat fish or avoid it? Does the risk of mercury poisoning and PCB toxins outweigh the health benefits from eating fish? Unlikely, if you eat fish in moderation. But here are some facts to help you make wise fish choices. Benefits of Eating Fish Fish Risks: Mercury Fish Risks: PCBs The bottom line Nancy Clark, MS, RD, CSSD is Board Certified as a Specialist in Sports Dietetics. Her private practice is at Healthworks (617-383-6100), the premier fitness center in Chestnut Hill MA. Her Sports Nutrition Guidebook, Food Guide for Marathoners and Cyclist’s Food Guide are available via www.nancyclarkrd.com. ------------------------------------------------------------------------------------------------------------------- The following list indicates the mercury level and the amount of omega-3 fats in the ten most commonly eaten fish in the US. The trick is to eat more of the fish lower in mercury. Mean mercury level in parts per million (ppm) Omega-3 fatty acids Canned tuna (light) 0.12 0.26–0.73 Reprinted from The American Heart Association website -------------------------------------------------------------------------------------------------
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