Newsletter Archives: Volume 25, March 2001
- John ("The Penguin" from Runner's World) and Karen Bingham will
be joining me for my trip to the Athens marathon again this year.
For information on this trip, go to www.athensmarathon.com.
- This year's Tahoe running vacation will feature Joe Henderson,
John Bingham, Sister Marion Irvine, Bob Anderson, Dr. Gary Moran,
and Dr. David Hannaford.
Tips from Jeff
- Motivation: The single greatest reason for success is. . not
- Training: If your calf muscles become tight, don't stretch them.
Run with a shuffle: feet low to the ground with a short stride.
Fast forward. Mentally rehearsing the marathon gears up
mind and body for the sequence of events, preparing you for the
challenges. The more times you're able to rehearse, the more you'll
be mentally prepared for each segment of any running marathon and
the better you'll anticipate your need for resources and adjusting
Left Brain Garbage. The effects of negative messages released
under stress are reduced by regular rehearsals because you've desensitized
yourself to them. In other words, there's less stress, therefore
Mind-Body Teamwork develops better in mental rehearsals
because you can edit and improve responses in a short period of
mental rehearsal time. This doesn't get you out of doing your long
runs, of course. Once you've had two to three runs over 15 miles,
you have an experience base that will allow you to convert 15 minutes
of mental rehearsal time into months of training experience.
Rehearsal Gives You Mental Control! Instead of waiting for
things to happen or taking what comes your way, rehearsal allows
you to set up the steps you'll take to get through each stage of
the marathon. For more info, see the new Marathon!
From the Oxygen website comes some interesting information for
you cheese-lovers. Joan Salge Blake, M.S., R.D., tells us that "there
are a few cheeses such as feta, soft goat cheese, some brands of
farmer cheese, low-fat cottage and ricotta cheese, and part-skim
mozzarella that are low in fat." For The Cheese Board (gives calories
and fat and saturated fat grams), go to http://thriveonline.oxygen.com/eats/experts/joan/joan.10-16-97.html
She points out that while cheese is a good source of calcium (one
ounce can provide 10+ percent of most adults' daily calcium needs),
it can also quickly take care of your daily acceptable fat grams.
"The American Heart Association recommends choosing low-fat cheeses
that have no more than three grams of fat and no more than two grams
of saturated fat per ounce."
The Athlete's Kitchen
Copyright: Nancy Clark 3/01
Protein: Finding the balance
Q. I want to lose weight so I'll be a lighter, quicker athlete.
I've stopped eating starches like potato, pasta, bread, and other
fattening carbohydrates. But I wonder: what's the right balance
of protein and carbs for weight loss?
A. The current popularity of high protein diets for weight
loss stems from protein's ability to curb hunger. That is, an egg-based
breakfast takes longer to digest and can be more satisfying than
is an equal number of calories from a plain bagel. By being satisfied,
you'll be able to eat fewer calories, and thereby create the calorie
deficit needed to lose weight.
Despite popular belief, carbohydrates are NOT fattening! Rather,
EXCESS CALORIES are fattening--excess calories of carbs, protein,
or fat. As an athlete, you actually need a carbohydrate-based sports
diet to fuel your muscles, because only carbs get stored in muscles
as glycogen. When your muscle glycogen stores become depleted through
repeated days of hard training with too few carbohydrates to replenish
the losses, you'll become needlessly fatigued.
Rather than eliminate carbohydrates (which are likely among your
favorite foods), I recommend you consult with a sports nutritionist
who can design a personalized food plan that will help you lose
weight, maintain energy for training, and include your favorite
meals. To find a local sports nutritionist, go to www.eatright.org
and use the referral network of the American Dietetic Association.
Q. I struggle with hypoglycemia, so I've cut back on carbohydrates
to avoid "sugar highs and sugar lows." I'm eating protein with each
meal but I am afraid to have potato, rice, and bread. I've heard
these foods have a high glycemic index and quickly elevate my blood
sugars, only to create an excessive amount of insulin that takes
too much sugar out of my blood and makes me "crash." What's the
right balance of protein to carbohydrates to keep my blood sugar
A. Of the athletes I counsel who complain about hypoglycemia,
the vast majority simply underconsume calories at breakfast and
lunch. They get light-headed in the afternoon not because of a reaction
to carbohydrates, but because they failed to put enough fuel in
their bodies and are running on fumes. The solution is not to limit
carbs but rather to eat heartier breakfasts and lunches. These meals
should include both carbs (for energy) and protein (for satiety)--such
as milk with cereal, turkey on bread, and meat sauce with pasta.
Nancy Clark, MS, RD, personal nutrition counselor at SportsMedicine
Associates in Brookline MA, teaches casual and competitive athletes
how to eat to win. Her best-seller Nancy Clark's Sports Nutrition
Guidebook, Second Edition is reputed to be among the best books
on this topic. It is available by sending $22 to Sports Nutrition
Services, 830 Boylston St. #205, Brookline MA 02467 or via http://www.nancyclarkrd.com.
Ulcers Hate Exercise
Being a gym rat could help to protect men from developing ulcers.
In a study of more than 11,000 men and women published in the Western
Journal of Medicine, researchers from the Centers for Disease Control
and Prevention in Atlanta found that men who are active are 30 to
50 percent less likely than nonexercisers to develop ulcers. "Exercise
may help to alter the way the body deals with anxiety, and to modify
the types and amounts of hormones released into the bloodstream
- making it harder for ulcers to form," says Caroline Macera, Ph.D.,
a CDC researcher. Even moderately intense physical activity like
walking and jogging has been shown to protect against ulcers. Best
of all, the results are cumulative, so the more a guy works out,
the better protected he is.
From Men's Health via the January/February 2001 issue of RodaleReport,
Form Problems: Quads - too tired sore or weak
When the main running muscles get tired, your stride length shortens
as you slow down. The best strategy in this situation is to shorten
the stride a little more and allow for a slight slowdown. Many runners,
however, will try to maintain the same pace by using other muscles.
The quadriceps on the front of your leg above the knee can allow
this (for a while) by lifting the leg and maintaining a longer stride
length. But the quads are not designed to do this and will fatigue
easily. Afterward, you can usually count on two to four days of
soreness, at least.
Sometimes quad soreness is directly related to running more downhill
than you are used to running. Even when using a short stride while
running downhill, some effort is required of the quadricep muscles
- especially on long downhills. Many runners aggravate this by overstriding
as they go down. Yes, it is tempting, and it is easy to extend the
lower leg out in front of the body too much to pick up speed. To
keep the legs and body under control, the quads must then be used
as brakes. Not only is this an inefficient use of muscle power,
but your quads will complain for several days afterward, especially
after a long run. The recommended technique is to maintain a short
stride and let gravity move you down with little effort.
Light exercise every day (such as walking on flat terrain) will
speed up recovery of sore quads. It is not a good idea to massage
them, stretch them or exercise them too hard while they are sore.
- In the March 2001 issue of O, The Oprah Magazine, in "Power
Surge," Linda Villarosa ( p. 138, 235) says that sleep/body clock
experts say that the afternoon slump is perfectly natural. She
gives several ways to offset this "dip in alertness," including
this one: "Take a brisk walk outside after lunch. Exercise is
energizing, And (Michael Smolensky, Ph.D.) adds, 'Exposure to
natural light helps increase alertness.'" With spring coming up,
how can we argue with a scientific reason to go outside? http://www.hearstmags.com
- Eat Brightly Colored Fruits and Veggies! Brightly colored fruits
and vegetables, such as carrots, sweet potatoes, tomatoes, broccoli,
spinach, romaine lettuce and strawberries, are loaded with antioxidants
like beta-carotene and vitamin A, folic acid and other B vitamins,
and vitamin C. Generally, the more vivid the color of a fruit
or veggie, the higher in nutrients it will be. (from Total Wellness,
Volume IX, Number 2, February 2001, Rutherford Publishing, p.
7 - Source: Pamela Smith's The Energy Edge) email@example.com.
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