Newsletter: Volume 37, March 2002
The momentum of one step leading to another is more important
than the pace. - Jeff Galloway
Jeff Galloway's upcoming
Training Program Kickoff Goodson Center, 9:00 a.m.-noon Run
with Jeff on the Highline Canal
Training Program Kickoff Boulder Community Rec. Center, 1:00-3:00
p.m. Jeff's clinic including Speed Training
Boulder Running Company, 4:30 p.m., booksigning
Training Program Kickoff
Runner's World corporate clinic for Toyota 12:00-1:00
The Home Depot LA Philharmonic Run www.laphil.org
Free Clinic with Jeff Galloway Holiday Inn National Airport
call 703/521-5005 for info
Training Program Kickoff Sears Tower, 6:00-9:00 p.m.
Featured Sale Item of the Month: Accelerade
ACCELERADE® is the first sports drink that shifts the energy
dynamic during exercise to improve performance. Like conventional
sports drinks, ACCELERADE® supplies the necessary carbohydrates
and electrolytes for rehydrating and replenishing muscle reserves.
But unlike conventional sports drinks, ACCELERADE® contains
the patented 4 to 1 ratio of carbohydrate to protein to speed the
movement of carbohydrate into the muscle and the ideal combination
of simple and complex carbohydrates for rapid and sustained energy.
Studies show that, compared to a conventional sports drink, ACCELERADE®
extends endurance by 24%. ACCELERADE® also contains essential
antioxidants to reduce post-exercise muscle damage. ACCELERADE®
lets you train longer and harder, and you'll feel less sore afterwards.
SPECIAL SALE PRICE: $21.95 (normally $23.95) through March
30 2.2 lb. canister
Featured Speaker at Jeff's Tahoe Running Retreat:
Sister Marion Irvine
Sister Marion, 71, is the oldest woman ever to qualify for the
US Olympic Marathon Trials (she was 54 when she ran a 2:51 at the
Trials in 1984. A member of the Road Runners Club of America Hall
of Fame and the Masters Track and Field Hall of Fame, she now lives
in San Rafael, CA.
What she thinks about when she runs: "Basically I zone out
when I run. Usually no thinking is going on. I just enjoy the harmony
Running/life philosophy: "Running affords the perfect integration
of body and spirit. It makes for a fullness of life."
" From ³Warmups," by Beth Eck, Runner's World, July 2000,
THE ATHLETE'S KITCHEN
By Nancy Clark, MS, RD
"Helping active people win with good nutrition."
CHOCOLATE: A love affair
"I love chocolate, but I feel so guilty when I sneak a candy bar..."
"I get wicked cravings for chocolate..I've even gone to the store
at 1:00 am to buy Hershey's Kisses."
"I can tell I'm premenstrual by my cravings for chocolate...!"
If you are like most active people, chocolate is among your favorite
foods. Chocolate is universally loved in all developed countries
and has been touted as "a gift of the gods." About 50% of all food
cravings are for chocolate, far more than cravings for "something
sweet" (16%), salty foods (12%), baked goods (11%), and fruit (4%).
Some people go so far as saying they are addicted to chocolate.
The question arises: Why is chocolate such a powerful food? And
what makes it the most commonly craved food? (About 40% of women
and 15% of men report chocolate cravings.) Scientists have extensively
studied chocolate, trying to determine the source of its power beyond
having a pleasurable taste, smell, and texture.
Although we do not know the exact reasons why chocolate is so popular,
we do know chocolate alters brain chemistry and creates a pleasant
mood. Chocolate contains substances similar to drugs that may account
for chocolate's stimulant, anti-depressant, and mood altering effects.
But the mystery remains, why does just chocolate, and no other food,
contain this exquisit combination of substances that induces a desire
to eat it for a sense of well-being?
If chocolate is on your favorite food list, the following article
may answer some questions you have about chocolate and its role
in both your daily diet and sports diet.
How bad is chocolate for my health?
The good news is, chocolate is not as bad for your health as you
may think. That is, chocolate actually contains some health-protective
anti-oxidants, as well as a type of fat that is neutral in terms
of heart disease. Certainly, chocolate should be eaten in moderation
(in addition to a variety of wholesome foods) and for pleasure--not
for nutritional value. That is, eating chocolate after lunch is
nutritionally acceptable, but eating two chocolate bars for lunch
Given the guideline that 10% of daily calories can appropriately
come from sugar, and 25% from fat, most active people can budget
in 200 to 300 calories of chocolate per day within the context of
a healthful diet. That's one big candy bar, guilt-free! A 1.55 oz.
Hershey's Milk Chocolate Bar, for example, is 230 calories-- 90
calories from sugar, 115 from fat.
How much caffeine is in chocolate?
Although chocolate has the reputation for being loaded with caffeine,
it actually contains very little--about the amount in one cup of
decaffeinated coffee. The energy burst provided by chocolate more
likely comes from its sugar content than from caffeine. In comparison
to a small, 8-ounce cup of brewed coffee with about 100 milligrams
of caffeine (depending on how it's brewed), or one ounce of espresso
with about 40 milligrams of caffeine, the typical 1.55 ounce milk
chocolate candy bar offers only 10 milligrams of caffeine. The same
amount of semi-sweet dark chocolate offers about 30 milligrams,
and a one-ounce square of baker's chocolate, 25 milligrams. (Note:
Dark chocolate contains more cocoa, hence more caffeine.) A glass
of chocolate milk has only 5 milligrams, an insignificant amount,
even for kids.
Why do I feel addicted to chocolate?
So-called "chocolate addictions" are common among dieters and athletes
who fail to consume adequate calories. When your body is too hungry
and screams for quick energy, you can easily succumb to chocolate
chip cookies, brownies, or candy bars. Eating chocolate is the symptom
of this nutritional concern; getting too hungry is the real problem.
Even a self-proclaimed chocoholic cyclist exclaimed "I have not
eaten chocolate at all this week--nor have I missed even it--now
that I am having 600 calories of cereal/milk/banana & juice for
breakfast (instead of just a banana) and 600 calories of PB&J sandwich,
yogurt and apple for lunch (instead of just a yogurt). I've even
lost weight, much to my amazement, on 1,800 calories...and I feel
better when I eat less sugar."
How fattening is chocolate?
Chocolate is only fattening if you eat too much of it and blow your
calorie budget on a whole bag of M&Ms or batch of brownies. This
can easily happen when you get too hungry or stressed.
Why do I have monthly premenstrual chocolate cravings?
About one-third of women will agree that nothing does the job of
resolving premenstrual sweet cravings as well as some delicious,
melt-in-your-mouth chocolate. The cyclical nature of women's chocolate
cravings supports the involvement of hormonal fluctuations. If you
are a chocolate craver, I recommend you eat chocolate for breakfast,
get rid of the craving, and then feel content all day. Otherwise,
you'll try to stay away from chocolate, only to succumb to eating
"the whole thing" that evening. If you're destined to eat chocolate
eventually, why "hold off" until evening when you want it now?
Will I "crash" if I eat chocolate before I exercise?
Despite popular belief, eating a candy bar five minutes before exercise
can actually enhance performance, not hinder it. While a banana,
yogurt, or energy bar would be nutritionally preferable, any fuel
in your tank is better than no fuel--particularly if you are underfed
and overhungry. The better way to improve performance is to eat
more breakfast and lunch, plus a 200 to 300 calorie snack within
the hour before you exercise. This fueling pattern can enhance exercise
performance by 20% in the last 10 minutes of a one-hour exercise
bout. In comparison, you may improve only 10% by eating just a candy
bar vs eating nothing and exercising on empty.
Nancy Clark, MS, RD, Director of Nutrition Services, SportsMedicine
Associates, is author of Nancy Clark's Sports Nutrition Guidebook,
2nd Edition, available by sending $23 to Sports Nutrition Materials,
830 Boylston St. #205, Brookline MA 02467 or via www.nancyclarkrd.com,
Phone: (617) 795-1875 Fax: (617) 795-1876
Hills: How to run them and how they build strength
Everyone can benefit from doing some hill accelerations. Hill training
provides a gentle and effective transition between very slow running
and the faster speed play needed by veteran marathoners for faster
performance. If you're just starting to run, you shouldn't jump
into hill play. But those who've been running regularly for six
months or more can benefit from the strength increase which only
hill training can give. You don't have to have a time goal to benefit
from play on hills.
Hills: The Best Strength Training for Running
Hills provide resistance to the main running groups, primarily
the calf muscles; the regular but gentle uphill stress encourages
these muscles to develop strength in the act of running. Weight
training, in contrast, builds static strength in only one range
of motion at a time. Since weight work can strengthen some leg groups
more than others (and knock your running motion off balance), it
is not recommended for runners. Hill training strengthens as it
coordinates the dynamic action of running and can bestow all the
running power you need.
When runners of all ability levels run hill sessions regularly,
they develop the lower leg strength to support body weight farther
forward on their feet. As the foot rolls forward in the running
motion, greater support strength will allow the ankle to be loaded
like a strong spring. The result is a more dynamic lift-off of the
foot as the ankle releases its mechanical energy. Due to the incredible
efficiency of the ankle, more work is done with less energy expended
by the muscles. Such conservation of muscle resources allows one
to run further or faster or a combination of both.
If You're Doing Hill Training for the First Time . . .
Beginning hill runners should be conservative. It's too easy to
run too fast in the first few sessions without realizing it. DON'T
PUSH THE EFFORT! Run at a comfortable and non-fast pace on each
incline during the first few hill sessions. The grade of the hill
will be enough of a challenge to bestow a training effect. After
three hill play sessions, you may run the hills a little faster.
On non-long-run weekends, before marathon speed play begins.
Warm-up and Warm-down
A good walk of five minutes gets the blood flowing and the tendons
and muscles warmed up. Start running very slowly, and jog for at
least .5 mile before doing any hills. The warm-down should reverse
the warm-up. Runners and competitors could add four to eight acceleration-gliders
just before the hills and could increase the warm-up and warm-down
to at least one mile.
The incline of the hill can increase to the maximum listed: one
to two percent for both beginner groups, three to four percent for
runners, and five to six percent for competitors. The grade is measured
from horizontal being zero percent and perpendicular being 100 percent.
Rest By the Numbers
One of the best things about running is that it's an activity we
can do for a lifetime. But as we get older, rest becomes more necessary.
To allow for added recovery time and to decrease your injury risk
as you age, remember these general guidelines:
at least 1 day per week
30 - 45
2 days per week
3 days per week
every other day
For more on the importance of rest in your running program, see
Jeff Galloway's article, "Rest Assured" in the March 2002
Runner's World, p. 34, www.runnersworld.com.
Coming Next Month:
- Speed Play
- Injury Survey
- Nancy Clark article
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