Newsletter: Volume 49, July 2003
For those of you who have signed up to win a
FREE trip to Athens Greece at Expos over this past year, watch
for the winner's name in next month's Newsletter. For more information
on this trip go to www.athensmarathon.com.
Fall Marathon Update
10/4/03 St. George Marathon
Race registration is now closed. The lottery was held on
Tuesday, May 6.
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.
10/5/03 Twin Cities Marathon
As one of the top destination marathons in North America, the Twin Cities Marathon
has once again
reached its limit of 8,500 participants. Registration filled in just 23 days.
Due to the early closure, TCM
will auction off 100 additional TCM race entries in a silent mail-in auction.
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
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 from the Durango Marathon and Running Times
Magazine, a proud sponsor of the Inaugural Durango Marathon.
10/26/03 Marine Corps Marathon
The lottery is now over and the race is closed. You can
go to http://www.doitsports.com/register/mcm-lottery/confirm02.adp to check
if you have been accepted. Via Galloway Productions,
race numbers are still available for those in certain geographic locations.
For more information, email us at firstname.lastname@example.org.
11/2/03 New York City Marathon
Check the database of accepted entrants in the 2003 ING New York City Marathon
go to http://nycmarathon.org/entrant info/entrantdatabase.html.
1/11/04 Walt Disney World Marathon
The Half Marathon is closed. The full marathon is still open,
but the spots are dwindling so act fast!
There are three ways to register:
Click on the "Register" button and follow the steps
to register on-line.
Click on the "Register" button above and follow the steps to print
a registration form and mail.
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
Marine Corps Marathon Entries
Great News! For certain geographic locations, we have a number
of entries for this year’s Marine Corps Marathon available
for Jeff Galloway Marathon Training Program members. As many of
you know, it has been sold out for a while. We’re pleased
to be able to offer this opportunity to participate in one of the
most popular marathons in the country. For more information, contact
What is the best sports drink? Jeff's opinion.
Despite some of the world’s best advertising from sports
drink manufacturers, you cannot drink something during a run and
have the nutrients go directly to the muscles. Drinking sports
drinks during a long run, for example won’t replace the electrolytes
your body loses through sweating during that run.
Why then, should you drink them at all? The best answer is recovery.
The reason I recommend Accelerade is that a growing volume of recent
research is showing that by consuming 80% carbohydrate and 20%
protein, during and after exercise, you’ll speed up muscle
recovery. Accelerade is the only sports drink that has this 80-20
There are other reasons for stocking up on this sports drink now,
as summer heat is building. By drinking 6-8 oz of Accelerade every
1-2 hours the day before long runs, you’re more likely to
go into the run with full hydration. Accelerade is the best product
I’ve used for getting my fluid levels where they need to
I’ve looked at a lot of research done on endurance athletes and Accelerade
does the best at going the distance.
NOTE: any order placed online from www.jeffgalloway.com
will receive a free sample of Accelerade, offer valid through
July 31, 2003. This special is valid for ANY item ordered (ex:
one of Jeff's books, a watch, or even some Accelerade).
Physical Energy: How acceleration gliders will
bring more bounce to your step
Almost every day runners complain that they feel “heavy”….that
they seem to be pounding more on each foot. Here’s a proven
way to break out of this.
1. After a 5-10 minute warmup, of slow jogging find a gentle downhill
of 20-40 running steps to get a little momentum.
2. Touch lightly with your feet as you run down this incline, picking up the
pace slightly and then glide into the flat surface for a few strides.
3. Repeat this several times, increasing the number of gliding strides by 2-3
4. No sprinting—just a slight pick up of the cadence of your stride,
due to a light touch of each foot.
As you do this, once a week, your whole body learns how to run
lighter, which is energizing in itself. In the process, you’re
conserving energy which can be used later. [for more info on this
BOOK ON RUNNING SECOND EDITION pp 145-147]
Energy Source: How to stay energized all day long by eating more often (and
you can still lose weight)
Each time you eat, even when it is a small amount of food, your
metabolism speeds up. This is energizing in itself. In contrast,
when you wait more than 3 hours between snacks or meals, your metabolism
slows down, leading to feelings of laziness, fatigue, hunger, and
1. Small to moderate snacks, every 2 hours or so, can keep you
energized all day
2. Simple carbohydrates (high sugar and refined flour,etc) are not recommended
because you can easily consume too many calories. They are processed quickly
and leave you hungry quickly.
3. Snacks that leave you feeling satisfied longer contain complex carbohydrates,
some protein, and a little fat (10-20% of the calories).
4. Big meals leave you lethargic also, and draw blood away from muscles that
could be exercising.
If you’re not feeling motivated to exercise at any point
in the day try an energy snack of about 200 calories, with a caffeine
drink. Caffeine further enhances the metabolism increase from eating.
[for more info on this see GALLOWAY’S
BOOK ON RUNNING SECOND EDITION pp 226-227]
Reserve Now - Jeff's Weekend Energy Retreat -
August 1-3, 2003
At Blue Mountain Beach, FL
The retreat house is about a 99-second jog to the brilliant white
beach. There are 30+ miles of forest trails, a bike trail and state
parks where you can run from the house. Take a dip in the pool
after a run and philosophize. Join Jeff and his guests for the
information you need for more energy with inspiration that will
last for months. Jeff will help you set up a schedule for the goal
of your choice—and you’ll receive priority email access
in the months afterward. For more info, go
here or email firstname.lastname@example.org.
Billy Mill’s inspirational and unexpected Olympic victory: Energy from
Before attempting something challenging like an ambitious training
program, a marathon, etc., wouldn’t you love to have the
confidence of having already done it – without the fatigue,
sweat, aches and pains? Thanks to the wonderful word of visualization,
this is now possible. Billy Mills won an Olympic gold medal by
rehearsing his victory, without realizing he was doing it.
As a college athlete, Billy had not achieved his own potential;
he had left something on the track. When the Marine Corps offered
him a chance to continue his frustrated dream of qualifying for
a U.S. Olympic team after graduation, Mills joined up, and became
a member of the USMC track team.
Billy corresponded regularly with a college teammate who was training
with the current world record holder, Australia’s Ron Clarke.
At the end of almost every run, Billy would pick up his pace and
visualize passing Clarke and breaking the finish tape.
In 1964, he unexpectedly qualified for the U.S. Olympic team in
the 10K, in the shadow of America’s great distance runner
of the day, Jerry Lindgren. Captain Billy Mills was excited about
his trip to Tokyo and proudly wore his Olympic uniform. As the
starting gun fired, Mills settled into the middle of the pack where
he was expected to finish. As the race progressed, however, many
of the lead athletes, including Lindgren, dropped back. Mills kept
going. By the final mile he was as surprised as anyone to find
himself in the lead group, which included world record holder Ron
Clarke and Mohamed Gammoudi.
As the three lead runners rounded the first curve of the last
lap, Clarke was boxed in on the inside by Mills. Clarke tapped
Mills on the arm to let him get out (so he’d have some room
to pass the lead runner), but Mills didn’t move. Clarke then
burst through, shoving Mills out of the way. It was now a Clarke-Gammoudi
race for the gold, with Mills too far out of position to win.
Mills fought his way back into balance, regained his stride and
moved back into the inside lane, significantly behind. But coming
off the final curve, Billy forgot about how bad he felt, and about
how he had been pushed around. Billy saw ahead of him the same
vision he had held on each run for years: Ron Clarke ahead of him
and the finish tape beyond.
Like a carbonated beverage bottle that had been shake up, Mills
built up pressure and exploded, passing Gammoudi and Clarke to
hit the tape. The inner strength was there all along, but Billy
had talked himself out of the competition. The daily rehearsal
of this finish made his final spring a reflex action.
The power in Billy’s rehearsal was based upon three factors: 1) it was
very specific to the action he needed in the race, 2) it brought body and mind
together and, above all, 3) he practiced it almost every day –it became
an automatic response. By mentally touring an experience you want to have,
many times in advance, you desensitize yourself to the stress of the unknown
and the anticipated discomfort. This means fewer left-brain messages, but there’s
more going on.
Book on Running (Shelter Publications, 2002), pp. 171-172
Jeff’s Upcoming Free Clinics
July 26 – Houston Training Program Kickoff
July 27 – Tampa, St. Petersburg & Sarasota Training Program Kickoffs
July 28 – Orlando Training Program Kickoff
July 30 – Atlanta Half Marathon Training Kickoff
August 9 – Austin Training Program Kickoff
August 10 – Phoenix Training Program Kickoff
August 21 –24 – Crim Festival of Races
For more info, go to our Where's
Running Schools—Chicago August 16
"How to enjoy running more while staying injury free. . .
Chicago – Saturday, August 16, Oak Park YMCA
* Individual running form analysis, with suggestions
* Summary of “The Runner’s Heart” info
* Motivation—goal setting
* Training programs for specific goals
* Motivation, Fat-burning, Injury Prevention
July 11-18 Jeff Galloways
Running Retreat at Lake Tahoe
July 18-20 Jeff Galloways Weekend
Running Retreat at Lake Tahoe
July 26 - Greater Clarksburg 10K, Clarksburg, WV http://www.clarksburg10k.com/
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 http://prominacorporaterunwalk.com/
September 20 Als Memorial Run in Milwaukee http://www.alsmemorialrun.com
September 21 – The Home Depot Governor’s Cup in Denver – http://www.bkbltd.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 http://active.com/event_detail.cfm?event_id=1041897
SALE Item: “I run-walk” T shirt $13 long sleeve
Heather Grey, Long Sleeved. To order, click
Nancy Clark – Nuggets from the American College of Sports Medicine Conference
The Athlete’s Kitchen. Copyright: Nancy Clark, MS, RD June
The American College of Sports Medicine (ACSM) is the nation's
largest group of exercise scientists, sports medicine doctors and
sports nutritionists. The members meet each year to present their
research. Below are some tidbits of nutrition and exercise news
that were presented at the May 2003 meeting in San Francisco.
• Intramusclar fat––that is, fat that is stored within muscles--can
provide up to 25% of the energy used during endurance exercise. Athletes may
need two days to replenish intra- muscular fat if they eat a high fat (40%) diet
and even longer with a lower fat diet (24% of calories; at least 60 to 80 grams
of fat). Endurance athletes can and should appropriately include nuts, peanut
butter, olive oil and other healthful fats into their daily meals. Fat-free diets
are not conducive to optimal fueling.
• If you exercise twice a day, your morning coffee can still enhance your
afternoon effort. Cyclists (who were accustomed to drinking coffee) consumed
the equivalent of two mugs of coffee before a morning ride to exhaustion. When
they took more caffeine before the afternoon exercise test, they performed similarly
to when they only had the morning dose. Morning brew is enough!
• If you are tempted to buy oxygenated water, think again. It does not
supersaturate the blood with oxygen (and thereby enhance performance). Yet, you
do want to drink enough fluids on a daily basis––unlike a college
hockey team of which 14 of the 16 players starting the practice dehydrated. During
the 90 minute practice, not one player drank enough to match fluid losses. Be
sure to know your sweat rates and replace fluid accordingly!
For years, athletes have been told to drink as much water as they can tolerate.
That’s no longer the case. Endurance athletes––who exercise
for more than four hours and overhydrate with fluids that contain little
or no sodium––can experience hyponatremia (low blood sodium;
associated with malaise and confusion at least, and death at worst). A survey
of marathon runners who experienced hyponatremia indicates they: 1) drank
more fluid during the marathon and 2) had saltier sweat compared to others
who maintain normal sodium levels.
• Hyponatremia occurs more often in women than in men. This might be because
women are more diligent than men about drinking water or it might be related
to menstrual cycle hormones.
• Football players with a history of severe muscle cramping during two-a-day
summer practices drank less fluid than cramp-free players. They became more dehydrated
and experienced more muscle cramps. They also had higher sweat rates and simultaneously
higher sodium losses. Consuming sports drinks is a convenient way to boost sodium
intake. Pretzels and broth work, too.
The bottom line: If you do extensive exercise in the heat, you should know
your sweat rate as determined by weighing yourself naked before and after one
hour of hard exercise with no fluid intake (1 lb weight loss = 16 ounces sweat)
You can then replace fluids appropriately, preferably with sodium-containing
fluids and foods that replace sodium sweat losses. If your stomach is sloshing,
• When 700 young adults (average age, 24 years) were asked how they perceived
themselves on the spectrum from very underweight to very overweight, the women
were more likely to see themselves as more overweight than their actual weight;
the men saw themselves as being more underweight. High school and collegiate
runners hold similar perceptions. When questioned, the women reported wanting
to be lighter than their current weight. The male runners, in comparison, wanted
to be a little larger.
• The male desire to be bigger is based on perception, not the actual preferences
of women. A survey of about 200 collegiate men and women indicates 1) men believe
the male figure most attractive to women is more muscular than the figure the
women actually chose; 2) women prefer men with standard muscle, not hulks!
• Weight lifting is associated with not just improved strength but also
improved perception of self-esteem, sports competence, coordination and health.
Rat studies suggest the loss of regular menstrual periods that commonly occurs
in active females may be related to inadequate calories, not excessive exercise.
Rats that did lots of exercise but ate enough calories to support the exercise
program maintained regular reproductive cycles.
Rat studies also suggest the bone loss associated with amenorrhea
(loss of menses) is likely related to reduced muscle mass as opposed
to hormone imbalances. Women need to eat enough to support exercise,
muscles and menses.
• If you are a female athlete who has stopped having menstrual periods,
be aware that many members of the medical community lack knowledge about the
health problems associated with amenorrhea. A survey suggest only 53% of family
doctors recognized all three parts of the female athlete triad (amenorrhea, eating
disorders, stress fractures)––as did 36% of pediatricians and 17%
of gynecologists. If you are told it's normal for athletic women to stop menstruating,
find another MD!
Nancy Clark, MS, RD offers personalized nutrition consultations at SportsMedicine
Associates in Brookline MA (617-739-2003).
From Runner's World, July 2003
Check out RW Editor Amby Burfoot’s thoughts on Oxysocks
on page 22.
Also, look on page 24 for five tips to help reduce your sugar
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