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 email@example.com.
Jeff Galloway's Running School 2003
* Atlanta (Jan. 4)
* San Francisco Bay Area (Jan. 25)
* Dallas (at the Aerobics Institute)
How to enjoy running more while staying injury free. . . for life
- A one-day retreat with Jeff, starting with an easy run together
- Low mileage marathon, half marathon, 10K and 5K programs
- Running faster
- Better running form - with an individual evaluation
- Nutrition and fat-burning
For more info, go to our Running
School page or contact firstname.lastname@example.org.
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 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 Galloways Tahoe
July 11-18 and July 18-20
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
July 11-18 $1099 each dbl & $1549 single
July 18-20 $399 each dbl & $499 single
Early registration discount (by December 31) - $50 off single and
$25 off double
For more info, go to our Retreats
page or email email@example.com.
Need some gift ideas? We can help.
out our Holiday Gifts
page for great gifts for runners.
Jan. 4 Jeff Galloways Running
School in Atlanta
Jan 4. The Home Depot 5K Corporate Team Challenge, Bank of
America Gasparilla Distance Classic in Tampa http://www.tampabayrun.com/
Jan. 12 Walt Disney World Half Marathon and Marathon in Orlando
Jan. 25 Jeff Galloways Running
School in San Francisco
Jan. 26 The Home Depot San Francisco Half Marathon http://www.pamakids.org/
Feb. 22 The Outback 12K presented by The Home Depot in Orlando
Feb. 16 - Motorola Marathon in Austin http://www.motorolamarathon.com/Main.asp
March 12 American Running Association Gala in DC http://www.americanrunning.org/displaycommon.cfm?an=1&subarticlenbr=39%20
March 15 - Tom King Half Marathon in Nashville http://www.nashvillestriders.com/index.html
March 22 The Home Depot LA Philharmonic Run in LA http://www.w2promotions.com/startlaphil.asp
March 22 Borden Uptown Run in Dallas http://www.uptownrun.org/
April 6 Spirit of St. Louis Marathon http://www.stlouismarathon.com/news.asp
April 27 Big Sur Marathon in Carmel http://www.bsim.org/
May 4 Flying Pig Marathon in Cincinnati http://www.flyingpigmarathon.com/
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 Americas 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.
help in hydration the day before, and during the long run, it starts
the recovery process.
speeds up the recovery process
contains the active ingredients in gensing. I've found that they
speed recovery and enhance the run. I endorse all of the Endurox
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
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
Copyright: Nancy Clark, MS, RD 10/02
Recommended Reading: Good Books That Make Great Gifts
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
been screened for quality of information are available via www.gurze.com
(800-756-7533) and www.ncescatalog.com (877-623-7266), as well as
at your local library or bookstore. Happy reading, be it on the
exercycle, while icing an injury, or enjoying a rest day!
Hope's Edge: The Next Diet for a Small Planet by Frances Moore Lappe.
Thirty years ago, Lappe's first book taught us to eat lower on the
food chain. This new book goes beyond the many reasons to become
a vegetarian and discusses genetically engineered foods, worldwide
famine, and the increase in obesity-related health issues. The bottom
line: personal food choices can make a difference.
Food Politics: How the Food Industry Influences Nutrition and Health
by Marion Nestle RD.
The food industry competes for our food dollar. This book takes
a behind-the-scenes look at how this competition (via advertising
and grocery store displays, for example) affects how we buy food--and
how that affects our health.
American Heart Association Meals in Minutes Cookbook.
Yes, you can eat well despite a hectic lifestyle! This collection
of 200 recipes emphasizes ease of preparation and great taste--all
in 25 minutes or less with ingredients you probably have at home.
5 A Day by E. Pivanka & B. Berry RD.
To help you eat the recommended five (or more) servings of fruits
and vegetables each day, this guide to better health is filled with
food ideas and recipes for enjoyable, mouthwatering meals and snacks.
The American Dietetic Association's Complete Food and Nutrition
Guide, Second Edition by Roberta Duyff RD.
Here's an excellent resource for positive, practical ways to eat
well for health at any age. You'll find answers to any and all food
and nutrition questions, from choosing baby food to food tips for
This new edition offers more about nutritious ethnic foods, supplements
and nutrition for women.
The Cooper Clinic Solution to The Diet Revolution by Georgia
If you have repeatedly lost weight only to regain it, this book
teaches you how to lose fat and keep it off. The step-by-step weight
loss plan allows you eat foods you love and lose weight in a healthy,
balanced way. Includes cooking-free menus.
Thin for Life by Anne Fletcher RD.
This book is filled with advice from 160 masters who have lost,
on average, more than 60 pounds and have kept it off for more than
three years. The book provides inspiration to those who have worked
hard to lose weight and want to stay lighter and leaner.
The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone
from Beginners to Gold Medalists by Lisa Dorfman RD.
Written by an elite vegetarian athlete, this book teaches how to
eat a healthful meatless diet plus includes personal stories of
athletes who have made the switch to a vegetarian lifestyle.
Food Guide for Marathoners:
Tips for Everyday Champions by Nancy Clark RD.
If you know of a novice athlete who is pondering walking or running
a marathon, this book will ease anxiety about running out of energy.
Perfect for marathon training groups.
Exercise Physiology: Energy, Nutrition and Performance by W. McArdle,
F. Katch & V. Katch.
If you are looking for a heavy-duty college textbook so you can
study the science of fueling and training for top performance, this
$65 tome will keep you more-than-busy!
(See Nancys article, Eat Better All Day Long
in the December 2002 Runners 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
830 Boylston St. #205, Brookline MA 02467
Phone: (617) 795-1875 Fax: (617) 795-1876
"Helping active people win with good nutrition."
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 Runners 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 shes
been wanting to run (but hasnt 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 shes 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.
Home | Site
Map | Contact Us
About Jeff | Training
| Resources | Nutrition
| Training Groups
| Retreats | Merchandise
Copyright © 2003, JFG, Inc.
Direct comments and questions to firstname.lastname@example.org