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Training & Nutrition Newsletter: July 2009
Improving the Running & Walking Experience - for you!

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July 2009

Welcome! I hope that you are enjoying Summer running. I've been getting up before dawn and enjoying the coolest part of the day, when it is also quiet. If you miss the sunlight effect, heat stress is dramatically reduced.

I just returned from our retreat at Lake Tahoe. This is the best week I spend all year--wonderful trails, low humidity, great people and motivation for months. I hope you can join us next year--or at one of our upcoming beach retreats where the sand is beautifully white, the water emerald, the pool cooling and great for water-running. In the quiet and relaxed setting you can unwind while learning the specific things you need for your goals, with time for individual running form evaluations.

Upcoming beach retreats:
* Aug 7-9 Beach Retreat: "Getting Faster Without Injury" with individual consultations
* Sept 19-21 Beach Retreat: "Fine-Tuning Diet and Training for Fatburning and Performance"
* Oct 9-11, 2009 (Friday-Sunday)"Becoming the Best Runner You Can Be"

Many runners have reported starting noontime walking or running groups at their worksite. This has resulted in significant fitness and health benefits for companies. The best part for runners is that you have folks to run with or at least share the fitness habit. I will be directing the Kaiser Permanante Corporate Run-Walk in Atlanta on September 10, 2009. If you can join us, please do so--as an individual or as a company. If you are interested in starting a company fitness program you should join us for this event.

Two books are on SALE this month: Marathon FAQ & Running Getting Started. The FAQs book gets just about all of the info you need to train for and run a marathon--but accessible in Q&A format. Running Getting Started is the best seller in it's category and has all of the information needed to get through the first 6 months. Use Coupon Code summer1 by 8/15/09 to receive 20% off Marathon FAQ and Coupon Code summer1 by 8/15/09 summer2 to receive 20% Running Getting Started.

Looking ahead to the Fall Marathon/Half Marathon season, I would love to see you at these events: Albuquerque (Sept 5-6), Portland (Oct 2-4), Des Moines (Oct 16-18), Bass Pro Marathon in Springfield, MO (Oct 30-Nov 1), Space Coast (Nov 27-29), Disney (Jan 8-10, 2010), 26.2 with Donna (February 19-21, 2010). These are well-run and fun weekends. It's time to get the date on your calendar and your registration completed.

Tip of the Month: Stress + Rest = Improvement. When we run a little faster than our realistic goal pace, and increase the number of repetitions a little more than we did on last week's speed workout, this greater workload slightly breaks down the muscle cells, tendons, etc. just enough to stimulate change. Our bodies are programmed to rebuild, stronger then before when slightly overwhelmed. But there must be gentle and regular stress, followed by significant reast to promote this regeneration.

Jeff Galloway
US Olympian
JeffGalloway.com, JeffGallowayBlog.com
Follow me on Facebook and Twitter

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MEDICAL ADVICE

Always see a doctor for medical problems, especially a physician who wants to get you back out there on the sidewalks or trails. Always get your doctor's OK when you train strenuously. This newsletter is an offering of information from one runner to another.

------------------------------------------------------------------------------------------------------------------ JOIN US ON AUGUST 1, 2009 TO OFFICIALLY KICK-OFF TRAINING FOR
2010 26.2 WITH DONNA THE NATIONAL MARATHON TO FINISH BREAST CANCER

Join thousands of runners and walkers from around the world on Saturday, August 1, 2009 as Jeff Galloway officially kicks-off training for the 2010 26.2 with Donna The National Marathon to Finish Breast Cancer.

On this special day, Galloway Training Programs will host special events in a city near you to promote the marathon, half marathon and new relay event to be held on February 21, 2010 in Jacksonville Beach, Florida.

To learn more and to locate a Galloway Training Program in your area, visit http://breastcancermarathon.com/run/marathon-training.

As a special perk to Galloway members, register for any of the 26.2 with Donna events on August 1 and receive a $20 discount. Enter promotion code GALWKO1 at http://register.breastcancermarathon.com. The promotion is only available on August 1, and expires at midnight EST.

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HOW CAN I KEEP GOING WHEN MOTIVATION IS LOW DURING A RUN?

There will be periods of low confidence during some training runs, and the marathon itself—even when the training has fully prepared you for the event. Here is a plan that can be practiced in advance, that has helped runners push through to the finish:

1. Don't give up! Confront doubt by keeping the feet moving and saying “I can do it”.
2. If your training has not been as good as it should have been, back off the pace early and take more frequent walk breaks than usual—to save resources for the end.
3. When the going gets tough, don't focus on how much farther—just the next running segment (“Three more minutes).
4. If the amount of the running segment is still tough, keep reducing the amount until you know you can do it (“One more minute” or “Thirty more seconds”)
5. There have been some race situations when I've had to go down to “One more step” to get through a rough patch. This got me through.
6. Don't push through a real medical issue, as you could make the situation much worse.

- From Marathon FAQ by Jeff Galloway. Use Coupon Code summer1 by 8/15/09 to receive 20% off this book.

------------------------------------------------------------------------------------------------------------------ PRODUCTS I BELIEVE IN

• Accelerade and Endurox R4—sports drink and recovery products backed by research. Receive a discount by ordering from this link: accelsport.com/jeffgalloway
• Zensah Compression sleeves—help the calf muscle recover faster, and promote better blood circulation
• PaceTat—pacing for your next race that can be rubbed onto your arm for easy viewing
• Aquajogger—the best floatation device I've found for water running

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UPCOMING GALLOWAY TRAINING PROGRAM KICKOFFS/EVENTS

Greenville, MS Half - July 28, 2009
Atlanta, GA - August 1, 2009
Orange County, CA - August 1, 2009
O Los Angeles, CA - August 1, 2009
St. Augustine, FL - August 1, 2009
Greenville, MS - August 4, 2009
Pensacola, FL - August 6, 2009
Navarre, FL - August 6, 2009
New Braunfels, TX - August 8, 2009
Greenville, MS - August 4, 2009

Get more info and see the complete list

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THE MIZUNO Wave Alchemy 9 is the perfect blend of control and cushioning, all wrapped up in a lightweight, secure package. The shoe has been enhanced with the addition of Gender Engineering which caters to the specific running needs of Men (wider forefoot for more cushioning and secure feeling) and Women (increased flex grooves and a rounder heel for a more natural ground impact). The reinvention of the Wave Alchemy 9 should enhance its unique position in the control category.

Mizuno

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HOW MUCH TIME SHOULD I TAKE OFF FROM RUNNING IF I SUSPECT AN INJURY?

If you are concerned that this could be an injury, take 5 days off from running. If you feel that there is a small amount of damage, take 3 days off. With effective treatment during this time off, you can usually get the healing started. If you stay below the threshold of further irritation, most runners can run while the injury is healing.

TOP THREE SITUATIONS THAT PRODUCE RUNNING INJURIES

"It hurts but I only have one more mile...I'll finish the run."
"It may hurt a little, but I don't think it's anything."
"It's so nice today; I can't do much damage by running on my injury."

- From Running Getting Started by Jeff Galloway. Use Coupon Code summer2 by 8/15/09 to receive 20% off this book.

----------------------------------------------------------------------------------------------------------------- UPSET STOMACH OR DIARRHEA

Sooner or later, virtually every runner has at least one episode with nausea or diarrhea. It comes from the buildup of total stress that you accumulate. Most commonly, it is the stress of running on that day, due to the causes listed below.

1. Exercising too hard or too long
2. Eating too much or too soon before the run
3. Eating a high fat or high protein diet
4. Eating too much the afternoon or evening, the day before
5. Heat and humidity
6. Drinking too much water before a run
7. Drinking too much of a sugar/electrolyte drink
8. Drinking too much fluid too soon after a workout.

Don't let running be stressful to you. Some kids get too obsessed about getting their exercise-or keeping up with kids that are currently in better shape. This adds stress. Relax and let your run diffuse some of the other tensions in your life.

- From Fit Kids, Smarter Kids by Jeff Galloway

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WALKERS USUALLY FIND A BETTER FIT IN RUNNING SHOES
Sponsored by Phidippides

Most of the walkers I've worked with, when trying both running and walking shoes, find that running shoes work better. The technology is more advanced, there are more choices, and running shoes can usually be matched to a wider variety of feet.

- From Women's Complete Guide to Walking by Jeff Galloway

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BREAKING UP YOUR DAILY MILEAGE INTO 2 OR 3 SESSIONS

A runner recently told me that his running really took off when he retired. He was running more miles per day, without injury, by running 2 or 3 shorter runs. These were strategically placed throughout the day so that they energized him for at least an hour afterward, and reminded him of "recess breaks" during elementary school.

by Jeff Galloway

------------------------------------------------------------------------------------------------------------------ THE ATHLETE'S KITCHEN
Copyright: Nancy Clark MS RD CSSD July 2009

SPORTS NUTRITION NEWS from the American College of Sports Medicine

The American College of Sports Medicine (ACSM) is the world’s largest sports medicine and exercise science organization. At ACSM's annual meeting in Seattle, May 27-30, 2009, over 5,000 exercise scientists, sports dietitians, physicians and health professionals gathered to share their research. Here are a few of the nutrition highlights. More highlights are available at www.acsm.org (click on “news releases”).

Supplements
• Many athletes believe protein supplements are needed for building muscle. Yet, a study with college football players indicated no performance or muscle-building advantages from taking recovery protein in the form a commercial supplement as compared to standard food.
• Colorful fruits and berries, including tart cherries, have anti-oxidant and anti-inflammatory properties. Runners who drank two 10.5 ounce bottles of tart cherry juice for one week before the 192 mile Mt. Hood to Oregon Coast relay race reported less post-race muscle pain than the placebo group.
• Black currants may also help reduce oxidative stress. Cyclists who consumed a pre-hard ride dose of black currant extract (the equivalent of about 1.2 cups of currants), experienced less oxidative stress.
• Research suggests food tends to be more health-protective than supplements. Taking high doses of C (2000 mg), E (800 IU), A (3000 IU), and selenium (200 micro-g) for six weeks offered no benefits to trained cyclists in terms of antioxidant effects and suppressing oxidative damage.
• Almonds (and all nuts, for that matter) are a positive addition to a sports diet. For four weeks, elite cyclists enjoyed about 60 almonds a day (~450 calories) prior to meals. They increased their anti-oxidant capacity 43% after a time trial as compared to the group who ate an equal number of calories from cookies. They also improved their time trial distance by 5% compared to the cookie group.
• Just rinsing your mouth with a sports drink may help you run faster! After an overnight fast (13-15 hours without food) and before and during a one hour time trial, 10 trained runners rinsed their mouth for five seconds with a sports drink or a placebo, and then spit it out. With the sports drink mouth rinse, they were able to run 365 meters longer in the hour.
• An effective sports drink needs to be rapidly absorbed. Adding sodium (40 to 165 mg) to the beverage does not significantly slow absorption. (1973)
• Runners who compete in the heat might wonder if they can “hyper-hydrate.” Yes; drinking a sports drink with double and triple the standard amount of sodium contributed to retaining 25% and 35% more water (12 and 17 ounces; 340 and 480 ml) than the standard sports drink.
• About 25% of athletic trainers use pickle juice to treat muscle cramps. Some report 1 to 2 ounces of pickle juice relieves cramps within 35 seconds. The mechanism is illusive because rapid relief must mean that pickle juice empties from the stomach very quickly. Yet, research indicates pickle juice empties very slowly from the stomach.
• “LactAway” is a sports supplement that claims to reduce blood lactate. A study with highly trained kayakers does not support that manufacture's claim.
• Chocolate milk is a good recovery choice. Cyclists did an exhaustive bike ride, recovered with equal amounts of carbs in chocolate milk or a commercial recovery drink, and then the next day did a time trial. The commercial drink offered no additional benefits. Save your money!
• Glutamine is reported to enhance recovery by reducing post-exercise inflammatory responses. A study that compared a carbohydrate+essential amino acids beverage with or without glutamine taken during and after exercise offered no additional recovery benefits.
• Anemia is a problem for many female athletes. Of 153 female soldiers starting basic training, 37% were iron deficient (serum ferritin <12 ng/mL). The women who took an iron supplement (100 mg ferrous sulfate) improved their two-mile run-times by 86 seconds as compared to the iron deficient women who were given no iron pills. Low ferritin is associated with feelings of depression and fatigue.
• During endurance exercise, consuming carbs in the form of an energy bar, a gel or a sports drink are all equally effective. That is, they all get burned for energy at a similar rate.

Training
• Many youth swimmers spend hours training for relatively short competitive events. A six-week study with 9 to 12 year olds suggests high intensity/low volume training offers the same effects as lower intensity/high volume training (27 vs. 57 km/six weeks)—but in far less training time.

Calories
• How may calories are burned when lifting weights? Female subjects burned ~100 calories and the males ~ 210 in the half-hour session with two sets of 10 reps and 8 different exercises. But, if you subtract the calories they would have burned just sitting quietly, they burned only ~70 (females) and ~160 (males) additional calories
• Participants in the Western States 100 Mile Run burned about 15,850 calories in about 27 hours. This averaged about 600 calories/hour. That’s a lot of food!
• Severely obese people may need about 1800 calories just to be alive, and about 3,200 total calories a day. They don't gain weight just smelling cookies...

Students
• Exercise improves learning. Movement and physical activity in third graders has been linked with higher scores on tests involving problem solving. Among college students, those who spend more than three hours/day studying or have a grade point average of at least 3.5 are more likely to be physically active than students who study less and get lower grades.
• While American college students tend to exercise for weight control, fitness and physical attractiveness, Chinese college students tend to exercise for health and enjoyment—sustainable reasons to exercise!

Women
• The Female Athlete Triad refers to the common problem of inadequate calorie intake, loss of menses, and stress fractures. The first line of treatment is increase calorie intake or reduce expenditure by exercising a little less. Strength training can help reduce the risk of stress fractures. Runners with more muscle tissue tend to have higher bone density. Dense bones are healthy bones!
• Fitness is more important than fatness. Unfortunately, only about 9% of Americans are “fit but fat” as compared to 30% who are “fit and not fat”.

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, and food guides for new runners, marathoners, or cyclists are available via nancyclarkrd.com. See also sportsnutritionworkshop.com.

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