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Newsletter: Volume 43, December 2002 Register here for Jeff's Free email updates: What will your New Year's Resolutions be? Send them to us by 12/31/02 and we'll put your name into a drawing for a 2.2 cannister of Accelerade. The winner will be announced in January 2003. Email your resolutions to carol.miller@jeffgalloway.com. Jeff Galloway's Running School 2003 * Atlanta (Jan. 4) How to enjoy running more while staying injury free. . . for life
For more info, go to our Running School page or contact carol.miller@jeffgalloway.com.  Greece--the heritage of running I just returned from my eighth visit to the original marathon in Greece with more "new" revelations and experiences. Being a history major, I love walking over some of the same paths used by Plato, Aristotle...and maybe even Phidippides. The Greeks were the first society to elevate running as an important and respected activity. The Olympic Games were so special to the Athenians that they dated their historical events by them. It is so special to go to several of the sites where the ancient games took place. It still gives me chill bumps to run on the same field. Distance running was not part of these ancient games--it was a very important profession. The messengers, like Phidippides, not only ran from place to place to deliver news, they had to interpret it, negotiate, plead a case and come back with the reply. Running and freedom were two of the treasures that developed first in Greece. The trip there, with camaraderie, makes abstract concepts come alive, leaving us with a treasury of memories. You don't forget a tour like the one to the original marathon! ….Jeff Jeff Galloway on how to stay fit during the holidays 1. Write on the calendar, the weekend after the holiday period, a long run which is as long as your current long run. Make it in a scenic place or with fun people. The fun and the challenge can pull you through periods when it is easy to be a slacker. 2. You only need to run an hour each week, total, to maintain most of what you have now. This can be done in segments as short as 10 minutes. You must do segments on three days a week, and every other day is best. So even if you can only get out there for 10 min--get out there and you'll maintain most or all of your fitness. 3. Have a moderate run halfway through the holidays. If your challenge run after the holidays is 10 miles, for example, do a 5-7 miler, two weeks before that. 4. If the weather is bad, you can use a treadmill or run indoors for segments. In other words, you could run around a gym for 3-4 min, then go outside for 3-4 min, and keep alternating. 5. Get a Training Journal as a holiday gift. The motivational impact of writing down and in scheduling can get you running more days during the holidays. I get lots of good feedback from those who use JEFF GALLOWAY'S TRAINING JOURNAL to stay regular with their runs. For more motivational and training tips, see GALLOWAY'S
BOOK ON RUNNING 2nd Edition (Shelter Publications, Inc., 2002)
Jeff Galloway’s Tahoe
Retreat Lake Tahoe is perhaps the perfect summer running area. Join Jeff and his guests for a 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 club, etc. 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 Hannaford (podiatrist). July 11-18 $1099 each dbl & $1549 single Early registration discount (by December 31) - $50 off single and $25 off double For more info, go to our Retreats
page or email carol.miller@jeffgalloway.com.
Jeff’s Picks Jan. 4 – Jeff Galloway’s Running
School in Atlanta
American Running Honors Gala The American Running Association will host the American Running Honors Gala Benefiting Youth Fitness on March 12, at the DC Ritz-Carlton Hotel. Honorees will be Team Nike (including Phil Knight and the original founders of Nike), Joan Benoit Samuelson and Jeff Galloway. The event goal is to raise funds for a grass roots initiative committed to the fitness of America’s youth. For more info on sponsorship, table purchase or tickets, go to http://www.oai-usa.com/running/event.htm
Speeding Up Hydration and Recovery The repeated comments heard from users of Endurox products tell me that there is now a broad base of those who find these products effective--as has been shown in research. Accelerade will help in hydration the day before, and during the long run, it starts the recovery process. Endurox R4 speeds up the recovery process Endurox Excel contains the active ingredients in gensing. I've found that they speed recovery and enhance the run. I endorse all of the Endurox products. Jeff What Causes Deaths in Marathons? It is my desire that there be no deaths in marathons. That's easy to say, but with the tremendous growth in marathon enrollment, there will be some who shouldn't be doing it. Some of these know who they are, but most do not. The good news is that the number of deaths has remained at 5-7
per year, even as the number of participants has increased, according
to the data centers who study this. 1. Hyponatremia--don't take medication (clear anything with your doctor), don't over consume fluid during and after the long run or marathon, eat some salt or salty food during the last 10 miles and afterward, and if you experience diarrhea or vomiting, get help immediately. 2. Cardiovascular Risk--irregular heart rhythm, unknown blockages are the primary areas noted here. There are tests that can tell if you are at risk--in most cases. Our Running School in January, in Atlanta, will feature noted cardiologist Dr. John Cantwell. He will detail what running does to make our hearts healthy, and how to tell if you are at risk. The results will be presented at other running schools, with some highlights in this newsletter. I want all of you to run past the age of 100! THE ATHLETE'S KITCHEN Whether for Christmas, birthdays or "just because," a
good book makes a useful gift for yourself, your better half, your
family and friends. The following list recommends some current titles
that might be of interest to active people who want to fuel themselves
(and their families) optimally, invest in good health and be at
peace with food, weight, their body. Most of these books plus a
plethora of others that have FOOD POLITICS Food Politics: How the Food Industry Influences Nutrition and Health
by Marion Nestle RD. COOKBOOKS 5 A Day by E. Pivanka & B. Berry RD. GENERAL NUTRITION WEIGHT MANAGEMENT Thin for Life by Anne Fletcher RD. SPORTS NUTRITION Food Guide for Marathoners:
Tips for Everyday Champions by Nancy Clark RD. EXERCISE PHYSIOLOGY (See Nancy’s article, “Eat Better All Day Long” in the December 2002 Runner’s World, pp. 46-54.) Nancy Clark, MS, RD offers private nutrition consultations to both casual exercisers and competitive athletes at SportsMedicine Associates (617-739-2003) in Brookline, MA. Books and sports nutrition teaching materials available at http://www.nancyclarkrd.com Workshop information: http://www.sportsnutritionworkshop.com GU--the best blood sugar booster I continue to find, in the feedback from marathoners, that GU helps to maintain blood sugar and therefore a good attitude, better than any other product. It has my endorsement. From the December 2002 issue of Runner’s World, pp. 24-25 (www.runnersworld.com): Liz Applegate gives 20 ideas on easy-to-prepare food gifts for the runners in your life. Here are a couple of examples: 2. Prepare to refuel: For the running friend who always shows up for a run or race with her fuel tank on E, get an empty running shoe box and fill it with a selection of energy gels and a bottle of your favorite sports drink. Include instructions for use: Take in 75-100 calories every 30-45 minutes when running for more than an hour (equivalent to about one gel or 12 ounces of sports drink.) 7. Make her commit: Register your running buddy for that race she’s been wanting to run (but hasn’t gotten the nerve to sign up for). Check out the Race Calendar at 222.runnersworld.com for registration information on races near you. Then put together a goodie bag full of prerace and postrace snacks so she’s nutritionally ready for the big day. 14. Sign him up: Buy a friend fresh fruit for the whole year by enrolling him in a fruit-of-the month club. Harry and David offers a wonderful one (www.harryanddavid.com). Harry and David, Diamond Organics, and other companies also have clubs that ship fresh vegetables on a monthly basis.
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