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Training & Nutrition Newsletter:
June 2009 See past issues of this newsletter Summer is here and it's hot in most regions of North America. There are some simple ways to reduce or eliminate the use of hot weather as an excuse for not running. Be sure to read and save this information on Heat disease which is reprinted from Galloway Training Programs. We have a special discount on Accelerade and Endurox R4 which can help you stay hydrated. Join us at the Beach! Barbara and I invite you to our upcoming beach retreat on August 7-9. 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. You'll learn how to use run-walk-run to enjoy running more than ever. If you want to improve your speed, I'll show you drills on how to do a hill workout and individualize your training. Plus, there’s time for individual running form evaluations. Energize your training for Summer, Fall and Winter. 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) 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.
------------------------------------------------------------------------------------------------------------------ * Slow down early. The later you wait to do this, the more dramatically you'll slow down at the end and longer it will take to recover. * Wear lighter garments and not cotton. Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup. * Pour water over your head. * Don't wear a hat! Hats keep the heat from being released through the best vent you have, the top of your head. * Drink cold water. Good research says that we shouldn't drink more than 27 oz (800 ml) per hour. * Take a dip or shower. The break in your workout will not cause you to get out of shape. * Don't eat a big meal. Eating too much, particularly meals that
are high in protein or fat, will put extra stress on your system
when you exercise. ------------------------------------------------------------------------------------------------------------------ Products that I believe in ------------------------------------------------------------------------------------------------------------------
July 1 Price Increase for the Breast Cancer
Marathon & Half Marathon But if you do wait until July 1, your extra $20, like 100% of the proceeds and raised funds, will go to breast cancer research at Mayo Clinic and care through the The Donna Foundation. New in 2010: 5-person Marathon Relay! -----------------------------------------------------------------------------------------------------------------
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Mizuno Product of the Month The Wave Renegade 4 is SmoothRide Engineered, has a full-length, Double Fan Wave that proactively controls over pronation in a balanced manner, and now features a new ortholite sockliner that is anti-microbial and offers a responsive first feel. If you are now running in the Ariel or Beast, or like model, the Wave Renegade 4 is a great lighter weight option that you should definitely try. --------------------------------------------------------------------------------------------------------------- At some point comes the question…”What kind of sock should I be wearing?” The answer can vary from person to person depending on their specific needs but one thing does not change...it needs to be a performance sock. What is a performance sock you ask? A performance sock is made out of non-cotton fabrics that keep your foot dry, cool, and supported. When your foot is cool and dry you decrease the potential for developing blisters and hotspot problems during your training. A performance sock does this by controlling moisture build up. By using specially developed fibers that wick moisture away from the skin and designs that increase airflow, the typical moisture buildup evaporates at a more rapid rate. The other benefit of a performance sock is the customized fit that is shaped to hug your foot from the heel to the toes, thus reducing the friction from a sloppy fitting sock. Some socks even incorporate an arch band that locks your socks in place and provides a supportive fit. Socks come in all lengths and thicknesses; some even come with individual toes like gloves for your feet. Color and price…these are decisions that you can make but don’t compromise on performance. --------------------------------------------------------------------------------------------- "Kids who exercise regularly can gain major control over attitude, energy level, bone strength and health." * Better test scores, when physical activity is increased, Shephard,
R.J., 1997. "Self esteem, depression, physical activity and academic achievement" * Self-esteem increased with athletic participation and was related
to academic performance, motivation and mood, Boyd et al (1997)
and Harter (1999). From Fit
Kids—Smarter Kids by Jeff Galloway After age 30, we lose bone mass each year. Weight bearing exercises, such as walking or running, have been shown to strengthen the bones (or at least maintain bone density) where there is adequate calcium in the diet. Swimming and cycling are two examples of non weight bearing exercises that will not promote bone density. While a moderate amount of running has been shown to stimulate done density, running too much (and/or dieting) can put exercisers into a caloric deficit. This stresses your body organism, significantly reducing estrogen production. The result is a loss of menstrual periods and reduction of bone density potential. Reference: "The Female Athlete Triad," Running & FitNews, American Running Association (ARA), June 1999. When you add stress of pounding due to daily distance and speed training, stress fracture risk increases rapidly according to our experience. Your can reduce this risk by running every other day and inserting liberal walk breaks during every run. - From A Women's Guide to Running by Jeff & Barb Galloway
------------------------------------------------------------------------------------------------------------------ Upcoming Galloway
Training Program Kickoffs/Events Get more info and see the complete list ------------------------------------------------------------------------------------------------------------------
"I was surprised to learn new information on a topic I thought
I knew so well." Here's your chance to learn from two internationally known experts
at this intensive workshop on Nutrition & Exercise. Sports nutritionist
Nancy Clark MS, RD is reknowned for her work with counseling athletes/exercisers;
exercise physiologist William Evans PhD for his research with protein,
weight, and aging. They will be offering a 1.5 day program that
is designed to help coaches, athletic trainers, exercise physiologists,
sports nutritionists, sports medicine professionals as well as athletes
themselves find answers to their questions about-- -eating for health,
enhanced performance and longevity -balancing carbs, protein and
sports supplements -managing weight and eating disorders. Topics include: Exercise physiology, exercise and aging, weight
control, sports nutrition, counseling tips for eating disordered
athletes, ergogenic aids, creatine, case studies, hands-on information. CEUs: ADA, ACSM, AFAA, ACE, NATA, NSCA, CHES ------------------------------------------------------------------------------------------------
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