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Newsletter: Volume 58, June 2004
Summer time….and the running is better (except for the heat). Just having finished a run at our beach retreat in Blue Mountain Beach, FL, I’ll testify that getting up an hour earlier, before the sun gets above the horizon, makes a huge difference. This is also a quieter time in most areas, when you can appreciate the good feelings that come from inside. In this issue, you’ll find ways of dealing with the heat, prevention of blisters, how to adjust your pacing for each 5 degrees of increased temperature—and a whole lot more! ... Jeff Galloway
--------------------------------------------------------------------------------------------------------------------- Drinking the right electrolyte beverage, about 30 minutes before exercise, can improve aerobic performance, according to several reports from research.* Consumption of 18-20 oz. of a carbohydrate/protein sports drink
with a 4 to 1 ratio of carbohydrate to protein will…. From The Performance Zone by Ivy and Portman. Order today at http://www.amazon.com Note: Accelerade is the only sports drink that has the 4:1 ration of carb to protein --------------------------------------------------------------------------------------------------------------------- Quad Cities Marathon – September 26 – This event covers 5 cities, 4 races, 3 bridges, 2 states, and 1 Mighty Mississippi River. Durango Marathon – October 11 – One event of several planned for a real family weekend in an outdoor enthusiast’s paradise ----------------------------------------------------------------------------------------------------------------- 1. Your body has to work harder in the heat. If you don’t
slow down early, you will use up resources, overheat, and will be
forced to slow down much more later. See GALLOWAY’S BOOK ON RUNNING 2ND EDITION for more on pacing. If you are interested in Jeff Galloway’s e-coaching, email michele@jeffgalloway.com -------------------------------------------------------------------------------------------------------------------
Tucson: Saturdays, June 26 & July 3, 5:30am at All About Running & Walking in the Safeway Plaza, NE corner of First Ave. & Tangerine in Oro Valley Seaside, Florida: Saturday, July 10, 4pm at Ed Waline Park, at the corner of 393 and 30A, south of Hwy 98 Charlotte: Wednesday, July 21, 7pm at the Dowd YMCA, 7th Floor. Kiawah & Dowd YMCA Outback Half Marathon Training Program Houston: Friday, July 23, 6pm at the Trinity Lutheran Church, 800 Houston Ave. Atlanta: Saturday, July 24, 7am at Phidippides Ansley Mall. Half Marathon Training Program Kick-Off
These one-day sessions offer an individualized running form evaluation and the direct information you need to train for your goal, nutrition, fat-burning, getting faster, endurance, mental toughness, injuries and much more. Cost range is $99 to $199. Upcoming Galloway Running Schools: -------------------------------------------------------------------------------------------------- -For 5K, 10K and Half Marathon schedules and lots more, see: Galloway’s Book On Running 2nd Edition (note that all of Jeff's books from our website are autographed) $9.95 Special—Jeff Galloway’s Training Journal Recording
your running is motivational $49.95- Timex Ironman Triathlon 100 Lap. Two alarms for your run/walk ratios. Easy to use. One of our best-selling items! $29.95 – The Stick - "Using this device daily will speed recovery - and speed recovery from muscle injury. It's the best massage tool I've ever seen." - Jeff Galloway -Sign up now for Jeff Galloway’s ecoaching and receive an extra Galloway T shirt (I run-walk because…..) ---------------------------------------------------------------------------------------------------------------------
September 26 - Quad Cities Marathon
Tips to avoid the effects of heat 1. Don’t wear a hat. --------------------------------------------------------------------------------------------------------------------- Pedometers Pedometers can be useful with weight reduction programs. By wearing a pedometer, people can obtain data regarding their activity level. For example, in a group of 552 overweight older women (ages 45-75) who did no regular exercise, the average step count was about 5,300 per day. Only 3% of the women accumulated more than 10,000 steps per day, a popular recommendation for a physically active lifestyle. In comparison, fewer than 5,000 steps per day has been defined as sedentarism. • Does knowledge about personal sedentarism inspire greater activity level? Doubtful, according to a study with 41 overweight, lower income women (ages 40-65) who wore pedometers for three months. Each woman received a weekly phone call, encouraging her to increase her steps by 10% each week with a goal of 10,000 steps per day by the end of three months. More than half of the women did not increase their steps by more than 1,000 from baseline. Knowledge does not always turn into action... • How accurate are the pedometers that estimate calories burned with walking? In a study with 21 students who walked/jogged on a treadmill while wearing a pedometer and simultaneously getting their energy expenditure measured via a metabolic cart, the pedometer overestimated calorie expenditure by 70-95 cals/hour. Sports Nutritionist Nancy Clark RD counsels casual and competitive athletes at her private practice in Healthworks Fitness Center in Chestnut Hill, MA (617-383-6100). Her best-selling Sports Nutrition Guidebook, Third Edition ($23) and Food Guide for Marathoners: Tips for Everyday Champions ($20) are available by sending a check to Sports Nutrition Services, PO Box 650124, Newton MA 02465 or www.nancyclarkrd.com --------------------------------------------------------------------------------------------------------------------- Preventing Blisters · Prevent them by putting foot powder in your shoes and
socks. --------------------------------------------------------------------------------------------------------------------- Five is Fine, but Nine is Divine Don’t be daunted by the challenge of consuming at least five fruits and vegetables a day. After all, a serving of vegetables is only half a cup cooked, or one cup raw, while a serving of fruit is one medium fruit (the size of a tennis ball), half a cup of sliced fruit, six ounces of juice, or a quarter cup of dried fruit. With a little bit of thought, it’s easy to get five servings, and achievable to get nine. Have 100 percent juice or fruit with breakfast, and keep fresh or dried fruit on hand for snacks or dessert. Make sure lunch includes at least one serving of vegetables (french fries don’t count). Incorporate vegetables into stir-fries, pastas and casseroles. Make a sandwich more interesting by adding basil leaves, or sprouts, or thin slices of apple or pear. Or, top a cheese pizza with green onions, olives, bell peppers, artichokes, or fresh tomatoes. Be creative, and colorful! The Cooper Clinic nutrition department's experienced dietitians
help thousands of clients each year improve their diet, lose excess
pounds, and enjoy optimal health. For more information or to schedule
a nutrition consultation, call 972-560-2655. ---------------------------------------------------------------------------------------------------------------------
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