Newsletter: Volume 48, May 2003
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Fall Marathon Update
10/5/03 Portland Marathon
Online or mailed marathon entry is guaranteed to those who enter
before midnight August 15, 2003. After that time, a cap of 9000
Marathon runners and walkers will be imposed to ensure the highest
quality and best event possible. Entries will be accepted until
the cap is met or until September 1st whichever comes first. After
that time, late entries will only be accepted during the Sports
and Fitness Expo at the Portland Hilton on Oct 3 and 4 at a cost
of $125. ENTER EARLY!
10/5/03 Twin Cities Marathon
The 2003 field limit is 8,500 entries and is on a first come, first
serve basis. Participants are encouraged to register early since
the marathon has had a history of filling its field in record time.
The 2002 registration was limit was reached in just 14 days.
For more info, go to http://www.twincitiesmarathon.org/exec/twincities/TCM_Reg.cfm?publicationID=39
10/12/03 LaSalle Bank Chicago Marathon
All entries must be submitted by September 2, 2003, although registration
may close earlier than date listed; race is limited to the first
40,000 registered participants
For more info, go to http://www.chicagomarathon.com/2002/tier2/reg/require.html
10/12/03 Durango Marathon
The first 1000 registered participants in the Durango Marathon
and Durango Marathon Relay will receive a one year gift subscription
(a value of $24.95) from the Durango Marathon and Running Times
Magazine - online at www.runningtimes.com), a proud sponsor of the
Inaugural Durango Marathon. (Your first issue should arrive 4-6
weeks after the race date.) http://durangomarathon.com/register.htm
10/26/03 Marine Corps Marathon
The 28th Marine Corps Marathon will be held on October 26, 2003.
The Marine Corps Marathon lottery will be conducted for six weeks,
beginning on April 15, 2003, ending Mid-May 2003, filling the field
of 18,000 runners. All runners will receive notification via e-mail
and those chosen by the lottery will receive an instant confirmation
11/2/03 New York City Marathon
Lottery applications will be accepted until June 1. For details,
go to http://www.nyrrc.org/nyrrc/marathon/entrantinfo/howto2003.html
May 1 is Last Day for Pre-Qualified NYC Marathon Entry Runners who
have guaranteed entry to the 2003 NYC Marathon. have until May 1
to claim that entry and bypass the lottery system. Runners are guaranteed
entry if they have met a qualifying time standard in any marathon
or half-marathon, completed nine qualifying races as an NYRR member
during the calendar year 2002, have run at least 15 New York City
Marathons, or canceled their entry to the 2002 New York City Marathon.
Runners who wish to take advantage of this can find more information
1/11/04 Walt Disney World Marathon
There are three ways to register for this event:
1. Click on the "Register" button and follow the steps
to register on-line.
2. Click on the "Register" button above and follow the
steps to print a registration form and mail to the address provided
3. Email: email@example.com
to have a registration form mailed to you.
Mail forms to:
WALT DISNEY WORLD® Marathon
PO Box 536547
Orlando, Florida 32853
Phone: (407) 896-1160
Make all checks payable to: WALT DISNEY Parks and Resorts
The Mind Is Divided
The power of the mind to push the body to its potential is limited
by an internal conflict. The logical side (left brain) does not
communicate with the creative side (right brain). A primary mission
of the analytical side is to steer you into comfort and away from
stress. The more stress you generate from running and other areas,
the more negative messages: slow down, stop,
or what is even worse, asking why am I doing this? If
you dont have a mental strategy for dealing with this barrage
of negativity, youll start losing confidence in your ability
to achieve your potential, on that day.
When you have a balance of physical and mental training, your left
and right brains can work as a team: left side anticipating problems
and right side searching for resources and solutions. This puts
you in control of your running, instead of reacting to one crisis
after another. While the potential of our body is limited, the intuitive
and creative powers of the right side are not. Not only does this
side monitor our capabilities, it finds resources you didnt
know that you had.
From Galloways Book on
Running, 2nd ed. (Shelter Publications, 2002), p. 166
Injury Analysis and Treatment
Contrary to what you may hear from non-runners, long-term running
does not weaken or destroy your joints. Several studies have shown
that runners have better joint health after 40-50 years than non-runners.
But runners often enjoy their endorphins and attitude boost so much
that they ignore the early warning signs of injury until one erupts.
They also come back to running too soon, aggravating the injury.
Fortunately, running injuries are not degenerative in nature. The
sooner you back off the stress and treat the injury, the sooner
the health process starts.
When an injury occurs, theres no substitute for expert advice.
If you get a good diagnosis in the beginning, you can avoid complications
and get on the healing path. Generally your best bet is finding
a doctor who: 1) has successfully treated a great number of runners
with the same injury, and 2) really wants to get back to injury-free
running as soon as possible. The running underground will help you
find such a person. (Its even better if the doctor is a runner,
but this is certainly not a requirement.)
With a leg or foot injury, there are two types of doctors to consider:
a podiatrist or an orthopedist.
Podiatrists are trained as physicians and surgeons of the foot.
Leg or knee injuries are also treated by podiatrists when they related
to the foot. For example, knee problems are often caused by improper
alignment of the feet and can be remedied by corrective foot devices,
which a podiatrist will prescribe. Most podiatrists are fully aware
of the mechanics of the entire lower extremity.
Orthopedists are MDs who have taken surgical training and
specialize in the bones and muscles of the body. Most are primarily
surgeons and not much interested in biomechanics. However, if you
can find an orthopedist who is known for treating runners and is
interested in the mechanics of injuries, youll be in good
If the problem is only in the foot or has its cause there, you
can see either specialist. If the problem is in the leg or foot
and the cause is probably not in the foot, see an orthopedist.
Beware of surgery. Orthopedists are trained in surgery and are often
oriented toward this form of treatment. When the knife goes in,
there is a good chance that the area will not work as well as before.
As a last resort you may have to let a good surgeon operate, but
get several opinions and try everything else. Its also best
to choose a surgeon who has successfully performed the same operation
If surgery is inevitable, arthroscopy may be considered. Arthroscopy
is the use of small sterile metal tube and fiber0optic light source
to look inside the body without cutting things open. It is commonly
used diagnostically, and surgery can be done through the arthroscope.
Arthroscopy, if used appropriately, can be helpful to the athlete
by producing minimal trauma; thus a rapid return to activity is
What Caused It? Think about the training components that caused
the injury and make adjustments:
- Speed training
- Too many miles
- Too much too soon
Worn shoes are often the culprits. Check your shoes, inside and
out, before you see a specialist. Another factor often overlooked
is the crown of the road. Your injury may be caused by running on
a surface that slants one way or another. For example, if you run
against traffic, your left foot will generally be lower than your
right, due to the road sloping toward the shoulder; this puts more
pressure on your left knee. Avoiding these obvious problems can
often start you on the road to recovery without medical treatment.
From Galloways Book on
Running, 2nd ed. (Shelter Publications, 2002), p. 201-202
Jeffs Upcoming Free Clinics:
May 15 Raleigh
May 20 Clarksburg, WV
May 28 Atlanta, Ansley Mall Phidippides
May 29 Atlanta, Sandy Springs Phidippides
June 3 Flint
June 14 Dallas
July 26 - Houston
For more info, go to our Where's
Jeff Galloway's Running School 2003
Its not too late to register!
How to enjoy running more while staying injury free. . . for life
May 24 Jeff
Galloways Running School in Orange County, CA, Chapman
May 25 Jeff
Galloways Running School in Los Angeles, Hollywood Bowl
June 14 Jeff
Galloways Running School in Dallas, Cooper Aerobics Institute
Atlanta January 4
San Francisco January 25
Chicago & NYC TBA
- Individual running form analysis, with suggestions
- Summary of The Runners Heart info
- Motivationgoal setting
- Training programs for specific goals
- Motivation, Fat-burning, Injury Prevention
For more info, go to our Running
Schools page or contact firstname.lastname@example.org
Jeff Galloways Tahoe Retreat - July 11-18
and July 18-20, 2003
Refreshing, invigorating stay in beautiful Squaw Valley at the
North Shore of Lake Tahoe. Everyone stays at the comfortable and
beautiful Squaw Valley Lodge, with hot tubs, swimming, tennis, health
The friendly 2003 presenters include Joe Henderson (Runner's World),
Bob Anderson (Stretching), Dr. Gary Moran (Physiology and Strength
Training), Sister Marion Irvine (the humorous and inspirational
nun who qualified for the Olympic trials at age 54), and Dr. David
July 11-18 $1099 each dbl & $1549 single
July 18-20 $399 each dbl & $499 single
For more info, go to our Tahoe
Retreat page or email email@example.com.
More Gain, Less Pain
Using Nutrition to Reduce Post-Exercise Muscle Soreness
Many runners are unaware that proper exercise nutrition can reduce
the amount of muscle soreness they experience after hard workout.
By consuming the right balance of nutrients before, during, and
immediately following workouts, you can minimize the amount of muscle
protein degradation that is caused by workouts and maximize the
rate of post-exercise muscle protein repair and rebuilding. And
this will allow you to perform better in your key workouts and bounce
back quicker afterward.
Start with a Full Tank
Carbohydrate, mainly in the form of muscle glycogen, is the primary
fuel for moderate- to high-intensity exercise. But amino acids,
supplied in part through the breakdown of muscle proteins, also
provide some energy. The longer a workout or competition lasts,
the less carbohydrate contributes and the more amino acids contribute
to the bodys energy needs. Athletes can minimize the number
of muscle proteins that must be broken down to supply energy by
beginning their workouts with more glycogen stored in their muscles.
It is important, then, that athletes top off their muscle glycogen
stores before workouts. The best way to do this is to eat a meal
comprising mostly low- to moderate-glycemic carbohydrates two to
three hours before exercise. In a Penn State University study, a
group of athletes that ate a rolled oats cereal (moderate-glycemic)
before a stationary cycling test was able to continue pedaling far
longer than a group that ate a puffed rice cereal (high-glycemic)
with an equal amount of carbohydrate.
The pre-workout meal should also contain some protein. New research
suggests that providing the body with a dietary source of amino
acids (the building blocks of proteins) through pre-workout
protein consumption can further decrease the bodys reliance
on muscle proteins for energy during exercise. It also accelerates
post-exercise muscle protein synthesis by increasing the availability
of amino acids for this purpose.
Consuming a carbohydrate-protein supplement during exercise can
further minimize muscle tissue damage and accelerate post-workout
protein synthesis. Use of a conventional 6-8% carbohydrate sports
drink slows the depletion of muscle glycogen stores and thereby
delays the rise in the use of muscle proteins as an energy source.
But newer research has demonstrated that the addition of a small
amount of protein to a sports drink spares glycogen even further.
In a study, researchers found that the addition of protein to a
carbohydrate sports drink in a 4:1 ratio (Accelerade) enhanced aerobic
endurance performance by 24% more than a conventional carbohydrate
sports drink. These data suggest that the addition of protein increased
insulin and glucose uptake, thereby providing faster energy to the
exercising muscle. The result is increased sparing of muscle glycogen
and a significant improvement in endurance.
A sports drink is the best form in which to consume carbohydrate
and protein during workouts, not only because these nutrients will
be more quickly absorbed in this form but also because a sports
drink also provides the water and electrolytes needed to prevent
dehydration during exercise. Athletes should consume a few ounces
of such a drink every 10 minutes throughout exercise. The precise
amount needed depends on factors that include the size of the athlete,
the intensity of exercise, and the air temperature.
Using a carbohydrate-protein sports drink during a workout can
also significantly reduce post-exercise muscle tissue stress by
as much as 36%, according to new research. By providing amino acids
in addition to carbohydrate, such drinks helps maintain cell membrane
It is not possible to consume enough carbohydrate during moderate-
to high-intensity exercise to replace what is burned, nor to completely
offset muscle protein degradation. So it is important to consume
additional carbohydrate and protein after the workout. This should
be done as soon as possible, because the body is able to synthesize
glycogen and protein at more than twice the normal rate due to heightened
insulin receptivity in the muscle cells following exercise.
Carbohydrate-protein sports drinks are again the best immediate
post-workout nutrition source because of their rapid absorption
and their water and electrolyte content. Using such drinks and/or
water and solid foods, you should be sure to fully replenish fluid
losses (i.e. return to pre-workout bodyweight) and consume 10-20%
of your daily carbohydrate and protein intake within the first two
hours after completing exercise.
You can reduce muscle damage and soreness further by maintaining
a diet that is generally high in antioxidants. Oxygen radicals are
believed to play a role in the cellular damage that follows the
rupture of muscle fibers during exercise. Vitamins C and E appear
to be the most effective antioxidant defenders against free radical
damage to muscle tissues.
The Bottom Line
While muscle tissue damage and muscle soreness are normal effects
of hard training, proper sports nutrition practices can minimize
these effects. If you are consistent in these practices you will
recover more quickly between workouts and competitions and perform
better during them.
THE ATHLETE'S KITCHEN
Copyright: Nancy Clark, MS, RD, 4/03
Mirror, Mirror on the the Wall...Are Muscular Men the Best of All?
Theres a new syndrome emerging from behind gym doors. Its
called muscle dysmorphia. You might notice it in the weight room
of your gym. Some weightlifters have a pathological belief their
muscles are too small. They have a poor body image; they are ashamed
of, embarrassed by and unhappy with their bodies. They have a passionate
desire to not only build muscle, but also to avoid gaining fat.
This preoccupation with building muscles manifests in excessive
weight lifting (spending 4+ hours a day at the power gym), excessive
attention to diet (consuming protein shakes on a rigid schedule),
excessive time spent "body-checking" (looking in mirrors,
CDs, window reflections, etc)., excessive weighing of themselves
(10 to 20 times per day), too little time spent with family and
friends (but whod want to be with a wimp, anyway???) and not
uncommonly, use of anabolic steroids.
Is this overconcern with body size a new obsession? Perhaps. In
the past few years, we have been increasingly exposed to half-naked
male bodies (i.e., underwear ads for Calvin Klein, shampoo ads with
muscular men taking showers). Even brief exposure to these media
images can affect a man's view of his body.
In a study of the media's effect on male body image, a group of
college men viewed advertisements with muscular men while another
group viewed neutral advertisements with no partially-naked male
bodies. The men were then given a body image assessment (while unaware
of the hypothesis being tested in the study). The men exposed to
the muscular images showed a significantly greater discrepancy between
the body they ideally would want to have and their current body
size. (Leit, Intl J Eating Disorders, April '02) Another study
suggests up to a third of teenage boys are trying to gain weight
to be stronger, fitter, have a better body image and do better at
sports. (J Am Diet Assoc, Jan. '01)
The irony is, while college-age men may believe a larger male body
is more attractive to the opposite sex, women report desiring a
more normal-sized body. In a study with men from three countries
(U.S., Austria, France), the subjects were shown a spectrum of body
images and then asked to chose
1) the body they felt represented their own body,
2) the body they would ideally like to have,
3) the body of an average man of their age, and
4) the male body they felt was preferred by women.
Men from all three countries chose an ideal male body that was
about 28 pounds more muscular then their current bodies. They also
reported believing women prefer a male body with 30 pounds more
muscle than they currently possessed. Yet, an accompanying study
with women indicated women actually preferred an ordinary male body
without added muscle. (Pope, Am J Psychiatry, Aug. 2000)
At the Massachusetts Eating Disorders Associations (MEDA)
annual conference, Roberto Olivardia shared his research on body
image in adolescent boys. Olivardia is a psychology instructor at
Harvard Medical School and co-author of The Adonis Complex. (Adonis
is the Greek god who exemplifies ideal masculine beauty and the
desire of all women.) Olivardia explained that adolescence is a
time for exploring Who am I? Without a doubt, so much
of who a teen is is defined by his body. Because today's boys have
been exposed from day one to GI Joe dolls, Hulk Hogan, and Nintendos
Duke Nukem, they have relentlessly received very strong messages
that muscular bodies are desirable.
Muscularity is commonly associated with masculinity. Compared to
ordinary men, muscular tend to men command more respect, are deemed
more powerful, more threatening, more sexually virile. Muscular
men perceive others as backing off and taking
them seriously. Not surprisingly, men's desire for muscles
has manifest in a dramatic increase in cosmetic surgery for muscle
(and penile) implants.
Olivardia expressed concern the bigger is better mindset
can often lead to the use of anabolic steroids. He cited statistics
from a study with 3,400 12th grade high school boys: 6.6% reported
having resorted to steroids; more than two-thirds of the boys started
before the age of 16. (Buckley, JAMA 260:344, 1988) Olivardia regrets
that steroids are commonly used shamefully, in secrecy. "Men
will tell someone they use cocaine before they admit to using juice.
Steroids carry with them serious medical concerns: breast enlargement,
impotence, acne, mood swings, risk of heart disease, prostate cancer,
liver damage and AIDS (from sharing needles) to say
nothing of sudden death, if not now perhaps 20 years from now. Roid
rage, the fierce temper that easily contributes to brutal
murders and violence against women, is an immediate danger.
Olivardia reminds us not every male who lifts weights struggles
with muscle dysmorphia. Those at risk include boys who have been
teased as a child about being too fat or too short. The boys at
highest risk are those who base their self-esteem solely on how
Whats the solution? According to Olivardia, young men need
education about realistic body size so they can correct the distorted
thought if some muscle is good, then more must be better.
They might also need treatment for obsessive-compulsive disorder.
The sad part is, most men believe they are the only ones on this
planet who have this problem; they take a very long time to admit
the need for therapy. And when they do, too few programs exist to
help them explore the function this obsession serves in their life:
it offers a sense of control. They mistakenly believe control of
their bodies equates to control over their lives.
If you are a male struggling with body dysmorphia, certainly you
can read The Adonis Complex: The Secret Crisis of Male Body Obsession
and other books that are available via www.gurze.com. A web-search
on muscle dysmorphia can also yield hundreds of articles
with helpful information. Most importantly, know you are not alone;
seek help and find peace
For help with eating disorders and body image, go
to the Massachusetts Eating Disorders Association's website: www.medainc.org.
Nancy Clark, MS, RD, nutritionist at SportsMedicine
Associates (617-739-2003) in Brookline MA, is author of Nancy Clark's
Sports Nutrition Guidebook and her Food Guide for Marathoners: Tips
for Everyday Champions ($20), available in our Merchandise
May 18 Bay to Breakers http://www.baytobreakers.com/
May 24 Jeff
Galloways Running School in Orange County, CA, Chapman
May 25 Jeff
Galloways Running School in Los Angeles, Hollywood Bowl
June 14 Jeff
Galloways Running School in Dallas, Cooper Aerobics Institute
June 29 Terry Fox Shore Run in Seattle - http://www.racecenter.com/shorerun/
July 11-18 Jeff Galloways
Running Retreat at Lake Tahoe
July 18-20 Jeff Galloways
Weekend Running Retreat at Lake Tahoe
August 23 Crim Festival of Races http://www.crim.org/
September 7 Chicago Half Marathon http://www.chicagohalfmarathon.com/
September 18 PROMINA Corporate Run/Walk in Atlanta
September 20 Als Memorial Run in Milwaukee http://www.alsmemorialrun.com
October 11 Akron Marathon - http://www.akronmarathon.org/
October 12 Durango Marathon - http://www.durangomarathon.com/
October 26 USMC Marathon - http://www.marinemarathon.com/therace.html
November 3 Athens Marathon - http://athensmarathon.com/
December 6 Enmark Savannah River Bridge Run 5K & 10K
From Runners World
Amby Burfoot explains the difference in easy-run risk, marathon-run
risk and lifetime risk. He sums up with Cardiologist-marathoner
Paul Thompson, M.D., has a succinct way of phrasing the risk-benefit
of exercise: If your only goal is to survive the next hour
of your life, you should get into bed . . . alone, he says.
But if your goal is to live a long, healthy life, then get
some exercise for the next hour."
World, June 2003, p. 22
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