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Training & Nutrition Newsletter:
Nov 2006
Running Until You're 100 was written to answer the hundreds of questions I receive each year about the aging process. I took 3 months to look at the research on how running affects joint health, the effect of long-term exercise on longevity and quality of life, how to adapt to the aging process, etc. The studies are listed in the book, but runners tend to have healthier joints than those who don't run. The book has just come into our warehouse, so if you're looking for the gift that can keep on giving.... Runners help to make the world a better place. I've found an event that will go the extra mile to raise funds for an important cause. THE MARATHON TO FIGHT BREAST CANCER will send 100% of the entry fee to breast cancer research at Mayo Clinic. To be held on Feb 17, 2008, this will feature a fun weekend of activities--including a concert--and a course that runs along Jacksonville Beach. I am proud to be the event director and the training director. We are setting up new Galloway training programs for the event which will offer the option of earning a free trip through fund raising or just joining a training group. Please contact Kim Morris (kim@jeffgalloway.com) if you are interested in setting a program up in your area. Above all, I hope you enjoy every run this month--injury free. Jeff Jeff Galloway -------------------------------------------------------------------------------------------------------------------- NEW BOOKS Running Until You're 100 Fit Kids, Smart Kids - This book is loaded with motivation and practical information about blending exercise and healthy eating naturally into today's busy lifestyle. It is a guide for parents, teachers, youth leaders and anyone who wants to enhance the life of a child by introducing him or her to enjoyable exercise. Other Holiday Gift Ideas: go here -------------------------------------------------------------------------------------------------------------------- MEDICAL ADVICE -------------------------------------------------------------------------------------------------------------------- DO I NEED TO WARM UP AND COOL DOWN IF I'M JUST GOING OUT FOR A CASUAL RUN? Yes. A gentle transition from inactivity to activity gives you time to adapt to the increased workload so your body isn’t shocked by the elevated effort. A proper warm-up leaves you feeling strong and comfortable by mid-run, and it also reduces your risk of injury. Just as your body can be shocked by a sudden increase in activity, it can be unpleasantly surprised when you abruptly stop running. The blood pumped quickly back up to the heart by your leg muscles while you ran will pool in your legs if you end your run too suddenly. This can cause dizziness and fainting. A gradual slowdown reduces the strain on your cardiovascular system and allows the leg muscles to keep pumping blood back up to the heart. The following warm-up and cool down regimen will help you feel better before and after any run: Warm-up: Walk for three minutes to get the blood moving into the muscles. Then alternate 30 to 60 seconds of slow jogging with the same amount of walking for a total of five minutes. You should then be ready to ease into your training pace. Cool down: Allow eight minutes at the end of your run for a cool down. Start by alternating 30 to 60 seconds of slow jogging with the same amount of walking for a total of five minutes; then walk the final three minutes. ------------------------------------------------------------------------------------------------------------------ GALLOWAY SUCCESS STORIES Jeff: Another marathon and more praise for your training program. A number of us from the Track Shack MarathonFest program ran the Chicago marathon two weeks ago. As a group leader I was very pleased to have 12 of 18 runners set PR's for a marathon. We also had two ladies complete their first marathon. We all trained and ran the marathon using a 5:1 run/walk. Thank you again for all you have done to give so many of us pleasure in running marathons. I hope you will find time in your busy schedule to return to Orlando. ************************************* Using Jeff's method I've run 5 in the last 5 weeks, all between 4:03 & 4:16 with the 1st one a 4:03:55 & the 5th one exactly the same time - a PR for me at 52 yrs old Since October 2005 when I started I've now run 13 in all using the run/walk method every mile Except for the 1st one (Johnstown) where it got hot near the end I've felt energized at the finish of every one - bursting with energy - it's amazing. Thanks for the key to easy marathon running
------------------------------------------------------------------------------------------------------------ Running Schools Running School Info Beach Retreats Beach Retreat Info -------------------------------------------------------------------------------------------------------------------- Pace Race Atlanta, GA Nov 18
30 sec per mile slower for every 5 degreesF above 60F or ------------------------------ Beginners 10K Schedule: This assumes that the runner just wants to finish the 10K. Those who have been running prior to starting this schedule can start at the week that has the long run at the distance of the longest run they have run during the past 2 weeks.
2. you cannot run too slowly or take walk breaks too often. 3. there is a lot of information on all aspects of running in GALLOWAY'S BOOK ON RUNNING 2ND ED, YEAR ROUND PLAN, GETTING STARTED, & WALKING 4. you only need to run two other days per week, other than the long runs listed below. Gradually build the time of these two runs (with walk breaks as desired) to 20-30 minutes. 5. the "magic mile" listed on www.JeffGalloway.com will help you understand what pace you're capable of running in long runs, and will give a realistic prediction for the race itself. Run the long runs at least 3 min/mi slower than the MM is predicting in the 10K. Run the first 10K at least 1 min/mi slower than predicted by the MM. The MMs should be run on the shorter long run weekends. Week #, Long Run Distance 1. 1 mile ------------------------------ 10K VETERANS This assumes that the runner has run 2 or more 10Ks and wants to run faster. Those who have been running prior to starting this schedule can start at the week that has the long run at the distance of the longest run they have run during the past 2 weeks.
2. you cannot run too slowly or take walk breaks too often on the longer runs. Pace of long runs needs to be at least 3 min/mi slower than that predicted for the 10K by the MM 3. there is a lot of information on all aspects of running in GALLOWAY'S BOOK ON RUNNING 2ND ED & in YEAR ROUND PLAN & TESTING YOURSELF. 4. you only need to run two other days per week, other than the long runs listed below, for 30 minutes each. 5. the "magic mile" (MM) is run in the middle of the mileage listed for the day. Follow the guidelines noted at www.JeffGalloway.com 6. 400 meter repeats are to be done on Wednesday or Thursday each week and are listed below separately. Follow the guidelines in GALLOWAY'S BOOK ON RUNNING or YEAR ROUND PLAN. Week # Distance 1. 7 miles
1. none
November 13 - Smyrna, GA Getting Started November 15 - Cincinnati OH Marathon Training
Carbo-loading: Tips for Endurance Athletes Does carbo-loading mean stuffing myself with pasta? If you are an endurance athlete who is fearful of “hitting the wall,” listen up: proper fueling before your marathon, triathlon, century bike ride or other competitive endurance events can make the difference between agony and ecstacy! If you plan to compete for longer than 90 minutes, you want to maximize the amount of glycogen stored in your muscles because poorly fueled muscles are associated with needless fatigue. The more glycogen, the more endurance (potentially). While the typical athlete has about 80 to 120 mmol glycogen/kg muscle, a carbo-loaded athlete can have about 200 mmol. This is enough to improve endurance by about 2 to 3%, to say nothing of make the event more enjoyable. While carbo-loading sounds simple (just stuff yourself with pasta, right?), the truth is many endurance athletes make food mistakes that hurt their performance. The last thing you want after having trained for months is to ruin your performance with poor nutrition, so carbo-load correctly! Training Tactics Fueling Tactics Be sure that you carbo-load, not fat-load. Some athletes eat gobs of butter on a dinner roll, big dollops of sour cream on a potato, and enough dressing to drown a salad. These fatty foods fill both the stomach and fat cells but leave muscles poorly fueled. The better bet is to trade the fats for extra carbohydrates. That is: instead of devouring one roll with butter for 200 calories, have two plain rolls for 200 calories. Enjoy pasta with tomato sauce rather than oil or cheese toppings. Choose low-fat frozen yogurt, not gourmet ice cream. Meal Timing Weight Gain Fluids Protein Event day: Nancy Clark, MS, RD, CSSD is Board Certified as a Specialist in Sports Dietetics. She counsels 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, Cyclist’s Food Guide, and Food Guide for Marathoners: Tips for everyday Champions all offer additional information about how to prepare for endurance events. See www.nancyclarkrd.com and www.sportsnutritionworkshop.com for more details.
If you weigh: Total #g carb/day Target #g carbs per five hours:
Sample 50 gram carbohydrate choices for the foundation of a meal or snack Wheaties, 2 cups
Approximate Calories Carbs (g) Whole grain bread, 2 slices 200 40 Banana, 1 medium (4 ounces) 100 25
Oatmeal, 1 cup dry, cooked in 300 55 Sub sandwich roll, 6” (4 ounces) 320 60 Fig Newtons, 6 330 65 Spaghetti. 2 cups cooked 400 80 Canned peaches in syrup, 1 cup 200 48 Snack: 200 cals; ~100% carb TOTAL Menu #2 3,400 646 g -------------------------------------------------------------------------------------------------
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