Newsletter: Volume 31, September 2001
Jeff Galloway's Tahoe Marathon Retreat, October
- Building endurance without getting exhausted
- How walk breaks speed recovery, and improve your times
- Nutrition and Fat-burning
- Motivation and mental toughness
- Training for various events
- Staying Injury Free
1. The retreat will meet at Camp Richardson Resort (800/544-1801)
on Wednesday & Thursday (Oct. 10-11).
2. There will be an optional meal together on Wednesday evening.
3. Jeff will be staying at Camp Richardson Resort.
4. Clinics will start at 10 am on Wed., go until evening on Wed.,
resume Thurs. morning, and get finished at noon on Thurs.
5. We will go on runs both days, for those who wish.
6. We'll carpool for a tour of the course, with my suggestions on
how to run it.
7. The price for tuition will be $ 198 ea US per person.
Check out Http://www.laketahoemarathon.com/housing.html
if you're interested in looking at housing options.
To register for this retreat, go to http://www.jeffgalloway.com/retreats/tahoe.html#registration.
Where is THE WALL?
Most marathoners who start their long runs too fast or exceed the
length of their current long run by more than three miles or both
will experience a fatigue "wall" at the end of the run. If
you're running within your capabilities from the beginning, you'll
be tired as you reach the mileage of your longest run in the past
two to three weeks. Most runners can go one to two miles beyond
that point, accumulating more fatigue quickly but able to move ahead
as before. The wall hits you quickly as you reach your limits. Within
a few yards, you go from feeling tired but capable of continuing
forward to feeling like you can't go more than a few steps. The
muscles have gone too far beyond their limit and can't handle any
more running. Because of the physical stress, your left brain is
sending you streams of negative messages which tell you to quit,
question your sanity, and ask you philosophical questions such as
"Why are you doing this?"
So your wall is normally the length of your longest run within
the last two to three weeks, provided you are running the pace you
could run that distance on that day. Even a little too fast in the
beginning will introduce you to the wall sooner. On a hot, humid
day, you'll bump into that wall before you should -if you don't
slow your pace down even more than normal from the beginning. Even
those who have missed a long run in the marathon schedule have been
able to do the next long one by slowing down to at least three minutes
per mile slower than they could run and by taking walk breaks much
more frequently. The more conservative you are, in pace and in walking,
from the beginning of the run, the more you can push your wall back
farther and farther with little risk of fatigue or injury.
Why do I need to run a 26-mile
training run before the marathon?
I get a lot of feedback on this one. My name is used in vain, they
tell me, during the 26-mile training run. But within 24 hours, the
wonderful realization and confidence takes hold: "I'm a marathoner!"
On each long run, including the 26-miler, most who are training
for their first marathon are running farther than they have ever
gone in their lives, by two to three miles. After running the 26-mile
training run, the training is complete. You won't have to push your
wall back during the marathon itself. You have arrived. The confidence
bestowed by that 26-mile achievement will take away many of the
nervous anxieties leading up to the marathon itself. You're going
to have some negative messages from that left side of the brain
anytime you attempt a challenge like this. You'll reduce them down
to a manageable level after the completion of this, the ultimate
long training run.
From Jeff Galloway's Marathon!
(Phidippides Publications, 2000) pp. 6-7
How to keep your cool
(an exerpt from UC Berkeley Wellness Letter, August 2001, p. 6,
Americans spend huge sums on antiperspirants and tend to see sweating
as sloppy or unclean. Many would gladly take a pill that prevented
perspiration altogether. But such a pill would be deadly, since
sweating's primary - and crucial function is to cool the body.
When sweat evaporates, heat is removed.
You perspire when your body's temperature rises, and also in response
to emotional stimuli such as anxiety, fear, or sexual arousal, or
even spicy food. Millions of sweat glands pump the fluid, which
comes primarily from the blood, up through ducts to the surface
of the skin. The heat-regulating function appears to be limited
to so-called eccrine sweat glands, located all over the body, but
especially in the feet and palms.
Apocrine sweat glands, the other major type, respond to emotional
and nervous stimuli. Connected to hair follicles, they are located
mostly in the armpits, groin, and around the navel. In mammals,
apocrine perspiration helps attract a mate through scent, but that
doesn't seem to be true of humans today.
What is sweat?
It's mainly water, with small amounts of sodium chloride, potassium,
and other minerals (known as electrolytes) that play an important
role in regulating blood pressure and the body's water balance.
Sweat from apocrine glands is different, however, and gives sweating
a bad name. It contains proteins and fatty acids, and it mixes with
oil and dirt, making it thicker and slightly yellowish. "Body
odor" comes from bacteria feeding on organic particles in this
kind of sweat.
Why do you sweat more when you exercise?
Your working muscles burn lots of calories and thus produce heat,
which raises body temperature. The body reacts by increasing blood
flow to the skin, which helps remove heat (this is called convection),
and by sweating more. It's the evaporation of sweat that cools you
Do you sweat more when it's humid?
Yes, but it doesn't cool you off, since the sweat doesn't evaporate
much and simply drips off. That's why a hot, humid climate feels
more uncomfortable than a hotter but drier climate. Toweling off
when sweating won't help much. Air movement does promote evaporation
of sweat, so a fan may help.
Why is dehydration a problem?
When you don't replace water lost through perspiration, blood volume
drops, you sweat less, and body temperature rises. This can hurt
performance and lead to heat exhaustion or heat stroke (characterized
by body temperature of 104 degrees or higher and often severe headache,
rapid pulse, and possibly loss of consciousness). In addition, you
can lose excessive amounts of sodium during severe and prolonged
sweating for instance, during a marathon in hot weather which
can also impair performance. Sports drinks or salty snacks can provide
some sodium during endurance exercise. In the long term, your normal
diet will replace the minerals lost in sweat.
The Athlete's Kitchen
By Nancy Clark, MS, RD
Copyright: August, 2001
"Helping active people win with good nutrition."
Making Dietary Changes: Willpower -- Or Nutrition Skillpower?
"I wish I had more will power. I just can't seem to stick to any
diet and lose weight."
"If only I had more will power, I wouldn't be tempted by the vending
machine. Every afternoon at 3:00, it's like a magnet for me..."
"I'm a junk food junkie. I need some willpower to clean up my diet."
For the athlete with a sweet tooth, cravings for junk food, or
with excess body fat, will power is deemed the missing character
trait that leads them into nutrition temptation. Athletes who lack
willpower commonly beg me to put them on the straight and narrow
and empower them with the ability to "just say no" to food sins.
They are convinced lack of willpower is the root of their food struggles.
I tend to disagree. The following case studies explain why I disagree
and offer another way of thinking about food management. I believe
in nutrition skillpower more so than willpower.
Case #1.Sweets Craver
"If only I had more willpower, I could get sweets out of my life"
complained Rick, a 27 year old triathlete. He trained hard, tried
to eat healthfully but inevitably would succumb to his "downfalls":
chocolate chip cookies, candy bars and ice cream. These sweets undermined
his intentions to fuel his body healthfully. "I just have no willpower
in the afternoon when my training is done for the day. I want a
reward...and chocolate rewards me well!"
I reviewed Rick's typical food and exercise program. He ran first
thing in the morning, grabbed a small breakfast on-the-run (banana
and bagel), then headed for the office. He did his second workout
at the gym during his lunch hour, then rushed back to the office.
Come three o'clock, he was "starving" and would attack the vending
Rick was indeed correct in describing himself as starving; he was!
He had consumed only 500 calories, yet had burned at least 2,500
calories. By afternoon, he was 2,000 calories "in the hole." No
wonder he was craving sweets. His depleted body was screaming at
him for quick energy.
Rick believed that lack of willpower regarding chocolate created
his eating problem. Wrong. Getting too hungry was the problem. He
could prevent sweet cravings by eating more calories earlier in
the day. I encouraged Rick to eat a banana and a granola bar before
his morning run, refuel afterwards with 16 ounces of orange juice
and a bagel with peanut butter, then have half his lunch (a turkey
sandwich and a yogurt) at 11:00 (an hour before his second workout),
and refuel afterwards with another sandwich and juice. By feeding
his body adequately, he prevented the urge to binge on sweets. "I'm
amazed!!! I no longer crave sweets. I haven't had any chocolate
all week and I haven't even missed it." Rick needed nutrition skillpower
(not willpower): better fueling patterns.
Case #2.Diet Failure
"If only I had more willpower, I could lose weight" complained
Roberta, a 42 year old recreational runner. For years, she had been
on and off diets, only to feel totally unsuccessful. "I've been
trying to lose these same eight pounds for 25 years." Feeling totally
helpless, she came to me as a "last resort" to help her achieve
her weight goals.
When reviewing her dieting history, I noticed Roberta would diet
by trying to exist on fruit for breakfast, salads for lunch, yogurt
for snack, and fish with vegetables for dinner. Spartan intake,
to say the least-as well as a very limited amount of food. I asked
"When you are not dieting, what do you eat?" She quickly listed
her favorite foods: granola for breakfast, PB&J sandwich for lunch,
spaghetti for dinner. Every time she went "on her diet" to lose
weight, she denied herself of these favorite foods. She even went
to great extremes to keep cereal, peanut butter and bread out of
her house so she wouldn't eat them. She deemed them too much of
a temptation for her weak willpower.
I encouraged Roberta to stop looking at food as being fattening,
and instead enjoy it as one of life's pleasures. Given she has liked
granola, breads and pasta since childhood, she's naive to think
she can stop liking them. Instead of trying to keep these foods
out of her house, I encouraged her to eat them more often. I pointed
out that her standard "diet foods" (fruit, salad and fish) had no
power over her because she gave herself permission to eat them whenever
she wanted. I encouraged her to eat granola every day for breakfast
(and even lunch, dinner and snacks) to take the power away from
that food--and simultaneously teach her how to manage eating granola
in an appropriate portion.
If you, too, struggle with weight issues, you need to learn how
to manage your favorite foods--not how to deny yourself of them.
By enjoying appropriate portions of whatever you'd like to eat,
as often as you'd like, you no longer need willpower to avoid them.
Nutrition skillpower, not willpower, enhances permanent weight loss
without denial and deprivation.
A skill that enhances portion management is to eat mindfully (not
mindlessly), chew the food s-l-o-w-l-y, taste it and savour each
mouthful. By doing so, you'll need far less quantity to be satisfied;
you'll be content to eat a smaller portion. You will also diffuse
the urge to do "last chance eating." (You know, "Last chance to
eat bagels before I go back on my diet...") You can have more bagels
(or whatever) when your body becomes hungry again. Nutrition skillpower
Case #3. Junk Food Junkie
"If only I had more willpower, I would fewer donuts, chips, ding
dongs..." fantasized Jason, a 22 year old graduate student and rugby
player. "I know I should eat more healthfully, but I just happen
to love junk food..." In the past, Jason had tried to go "on the
straight and narrow" by limiting his intake to "good clean calories"-a
pattern that left him feeling denied, deprived.
I reminded Jason there is no such thing as a "good" food or a "bad"
food, but rather there is a good diet or a bad diet. He could healthfully
balance "bad" foods into an overall good diet. I encouraged him
to shift his meal patterns to front-load his calories and prevent
the hunger that can all-too-easily lead to overconsuming "junk."
I helped Jason recognize when he ate healthfully, he not only felt
better but also exercised better and felt better about himself.
Skillpower, not willpower, helped him improve his food choices.
The bottom line
If you believe you need more willpower, think again and consult
with your local sports nutritionist. At www.eatright.org, you can
find a local nutrition skill-builder.
Nancy Clark, MS, RD, nutrition counselor and Director of Nutrition
Services at SportsMedicine Associates in Brookline MA, teaches individuals
how to build their nutrition skills. Her best seller, Nancy Clark's
Sports Nutrition Guidebook, Second Edition, is available via www.nancyclarkrd.com
or by sending $22 to Sports Nutrition Services, 830 Boylston St.
#205, Brookline MA 02467. Phone: (617) 795-1875 Fax: (617) 795-1876.
Book and sports nutrition teaching materials are also available
at this site.
From Fitness, August 2001
Know Your Oats
New research indicates that oatmeal could be one of the healthiest
breakfast foods for your heart. In a recent Yale University study,
50 subjects downed high-fat milk shakes. When they drank the shake
by itself, their arteries constricted a response that potentially
boosts the risk of arterial blockages, which could lead to heart
attack or stroke. But when they ate a bowl of oatmeal along with
the shake, blood flow remained normal. In fact a blow of oats worked
as well as 800 IUs of vitamin E, a known artery protector. But a
supplement won't fill you up in the morning, while oatmeal will.
What's more, previous studies have shown that people who eat oatmeal
for breakfast take in fewer calories at lunchtime. (p. 64)
Think chunky-heeled shoes are easier on your joints than stilettos?
While wider heels may reduce the risk of ankle injuries, a study
in The Lancet suggests that they may also up your risk of osteoarthritis
of the knee because they put pressure on the joint when you walk.
And since they're more comfortable, you're likely to wear them longer.
According to the researchers, the safest sole is a flat one. (p.
58) Kids Running RRCA has published a booklet called
A Guide for Parents on one side and Children's Running, A Guide
for Kids on the other. Don Kardong writes the kids' half and Jim
Ferstle writes for the parents. It's a handy little guide for both
perspectives and can be ordered at www.rrca.org
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