Newsletter: Volume 41, September 2002
Sale Items of the Month:
Jeff Galloway's Training Journal
- $9.99 (was $13.95)
Jeff Galloway's Breaking the
Tape - two 30-minute videotapes of instruction and inspiration
plus an audiotape- $17.99 (was $19.95)
To order go to our Merchandise
Jeff answers some pace questions:
Will I suddenly run two minutes per mile faster than my training
pace in the marathon?
Probably not. The purpose of calculating a realistic goal pace and
adding two minutes per mile to that pace is to calculate a comfortable
long run pace. First time marathoners should be running at their
training pace in their first marathon. This is a good rule for veterans
also, unless you have been doing longer long runs (up to 30 miles)
and mile repeat workouts. The latter is noted in my NEW MARATHON
book on the time goal schedules as "10 x 1 mile", for
example. Each mile repeat should be run 20-30 seconds faster than
goal pace, with a 5 minute walk between each. If you haven't been
doing all of the longer runs, and all of the mile repeat workouts,
you are not ready to run your goal pace in the marathon.
How do I tell what is a realistic goal pace?
Go to back of my NEW MARATHON
book and look at the prediction table in the back. This has been
a very accurate way to predict finishing time in the marathon. You
will run a 5K race pretty hard and then use the table to find the
equivalent marathon finishing time. Beginners (or recreational marathoners)
should add an hour to this - for your training pace and your pace
for the first 18 miles of the marathon itself. Time goal veterans
(who are doing the longer long ones and speedwork) should add at
least 10 minutes to the predicted timw - which will then be your
pace for the first 18 miles. After that point, you can pick up the
pace at any time, as you feel capable.
For more info, See GALLOWAY'S
BOOK ON RUNNING (pp. 266-271) or NEW
MARATHON (pp. 202-203)
More on pace . . .
Run an even-paced effort: If the course is perfectly flat
with no wind, you can run an even pace throughout. But since most
courses have hills and most days have wind, you must be realistic.
Miles with hills should be run with the same effort as flat miles.
Uphill segments will therefore be slower than "pace,"
and downhill segments faster. The same "even-effort˛ principle
applies to running into the wind, but you cannot quite make up for
time lost to a headwind or to long or repeated hills.
Account for heat: Most runners begin to slow down at 55
degrees and start suffering at 65 degrees. Of course, the body can
adapt to heat stress and push the threshold up a bit, but you'll
never be able to run as fast on a 75 degree day as on a 45 degree
one. High humidity is also a major problem. It's like a wet blanket
- it doesn't allow much evaporation or perspiration and your body
heat builds up. If you try to run too hard in hot or humid conditions
you'll hit "the wall" sooner than expected. Trying to
maintain a goal pace in heat is like going out too fast early in
the race. Temperatures generally increase hour by hour; therefore
you must adjust your pace for the temperature expected at the race.
Adjusting Race Pace for Heat
Estimated Temperature At Finish
Slower than Goal Pace
8-min/mile Pace Becomes
Above 85 degrees
Forget it. Run for fun.
From Galloway's Book on Running,
2nd ed., p. 80
1. Drink only 4-6 oz of water every mile.
2. Don't drink if you hear sloshing in your stomach.
3. Do not drink two or more cups of water at a time - wait 10 minutes
4. Eat some salty foods (like pretzels) at the end of long runs,
5. Some runners use a product called SUCCEED, taking one tablet
6. If you have any of the symptoms of hyponatremia, get help.
The Athens Marathon (the "original" course from Marathon
to Athens) race committee has pushed back the official finishing
time to 6 hours. Our Apostolos group has permission to start early
for those who take longer than that. Prices are dropping on the
air fares to Europe. For tour info, visit www.athensmarathon.com.
Distance Run - August 31
Chicago Half Marathon
- September 8
- October 13 - I just visited this beautiful city of trails
to kick off the training season for the Durango Marathon. This is
the first marathon in this area and it will be memorable. Put it
on your calendar!
Corps Marathon - October 27 - Jeff and team will be the official
Marathon - Austin TX, Feb 2003
Reassuring words from Jeff . . .
Almost everyone has at least one "bad" long run. You
may never be able to discover why a long run may have been bad,
but if you do know, learn from it! The tough ones teach you that
you have hidden inner strengths, which you can draw upon in future
challenges, both in running and in life itself. Knowing this will
help your confidence and your ability to withstand adversity in
the marathon itself. (from Jeff Galloway's Marathon: You Can Do
It , p. 12)
The Athlete's Kitchen
Copyright: Nancy Clark, MS, RD 8/02
Value Meals: The High Price of Fast Foods
Someone once joked that building lots of McDonald's and Burger
Kings in "enemy territories" would eradicate the need
for atomic bombs; the obese population would soon self-destruct.
Unfortunately, Americans have become are our own worst enemy and
obesity has reached epidemic proportions. More than 60% of American
adults are, well, super-sized as are 14% of American teens and 13%
of 6- to 11-year olds.
While most of the readers of this column are fit and healthy, you've
perhaps noticed your uncle, parent or neighbor become bigger and
talk about high blood pressure, heart disease, diabetes and another
undesirable health conditions. These diseases of aging not only
interfere with longevity but also lead to worrisome medical expenses.
This nation cannot afford to be so unhealthy!
Obesity is indeed a complex condition associated with over-eating,
under-exercising, stress, fatigue and TV-viewing, among other factors.
Some say obesity stems from ignorance. Children, in particular,
may be unaware of the health dangers of a steady diet of fast foods;
most would happily eat chicken nuggets and french fries daily. In
New York, a person is suing four fast food chains (KFC, Burger King,
McDonald's and Wendy's) for contributing to his obesity, diabetes
and heart disease. His complaint: he didn't know how bad these foods
were for his health.
With luck, good changes will arise from this suit. For example,
perhaps we'll eventually see Nutrition Facts printed on fast food
wrappers, telling us about a Super Burger's calories, fat and sodium
content. Or perhaps a warning label will appear: "Consuming
a steady diet with large portions of fatty, high calorie foods can
be dangerous to your health.˛
While the verdict is unclear as to whether the food industry can
be held accountable for America's problem with obesity, this suit
does raise consciousness about the industry's efforts to overfeed
Americans. Between value meals and super-size portions, hungry people
can all-to-easily be lured into gluttony while thinking "I
only ate one serving...." One Cinnabon, mind you, is more than
enough for two people.
While I do believe that all foods (even fast foods, in moderation)
can be balanced into a healthful diet, I also recognize the food
marketing industry is succeeding at their goal of getting us to
consume more and more and more. (For example, have you noticed how
Coke, which originally came in an 8-ounce bottle and then in a 12-ounce
can, is now prevalent in 20-ounce bottles - enough for at least
two people?) Hence, the purpose of this article is to help you grasp
the importance of feeding appropriate portion sizes to yourself,
your family, and most importantly to the children who have never
seen "small˛ as a menu option.
The High Price of Value Meals
At Burger King (and most other fast food restaurants), you can "Size
it your way"; that is, you can have a medium, large or king-sized
value meal with incremental increases in the fries and soft drink.
By ordering the value meal, as opposed to ordering each item separately,
you'll save 78˘ per increment (medium to large; large to king-size).
And for those 78˘ you can get about 200 to 250 more calories. Calorie
for calorie, the medium value meal costs a bit more than the king-size
meal (3.5˘/calorie vs 3.2˘/calorie). The king-size Whopper with
Cheese value meal offers a total of 1,825 calories from the burger,
fries and soft drink. This equates to:
1) a whole large cheese pizza (that would more likely feed the whole
family, not one person) or
2) the whole day's worth of calories for the average women.
If you are looking for the whole day's calories in one dose, as
well as the whole day's fat intake (if not more), this king-sized
value meal is seemingly a bargain. Unfortunately for our health,
most people eat two other meals in their day - and the medical bills
related to obesity will not come with a bargain price!
If you are a fast food eater, you have to decide for yourself if
a value meal is truly a good deal-and if it is really the best
way to spend your calories. After all, almost half of those calories
all too often come from fat, cloggage and the stuff that makes heart
attacks. For example, Burger King's Whopper with cheese medium value
meal provides almost 1,400 calories (equivalent to 3/4 of a pizza
that feeds a family of three) and 71 grams of fat (more than you
need). A peanut butter and jelly sandwich costs far less and is
far more healthful...
The best value at a fast food restaurant is to NOT get the value
meal, but rather just get one item. That is, by having just the
Whopper with Cheese (no fries or soda, thank you), you can save
590 calories and $2.10. You'll still be left with 800 calories (that
need to be balanced with lowfat choices at other meals). This is
more than enough for most hungry people.
Even impoverished students, who commonly ponder how to get the
most calories for the least amount of money, should skip the fries
and soda. The Whopper with cheese costs about 3.6˘ per calorie,
as opposed to the soda (5.6˘/calorie) and fries (4.4˘). Now of course,
you'll save a few pennies per calorie if you upgrade to king size.
But then, do you really want that money to go to waist?
For children, Burger King's "Big Kid Meal" is also a
bad deal. For $4.39, a child can get a double cheeseburger, small
fries and a small soda. This comes to just under 1,000 calories--the
equivalent of two hefty peanut butter and jelly sandwiches or half
a large cheese pizza (food for two kids, not one). I guess that's
why it's called the "BIG Kid's Meal"; a steady diet of
Big Kid's Meals will make kids big (and fat) ... that's for sure.
Equally worrisome, kids who eat the whole meal because it is just
"one portion" will get stuffed. Each time a child overeats,
he or she chips away at the body's natural ability to regulate an
appropriate intake. The desire for big food grows, as does the waistline.
Perhaps it's time to move back in time to "slow foods"; you know,
the homemade meals that nourished the body, fed the soul and were
one of life's pleasures?
Nancy Clark, MS, RD, nutrition counselor at SportsMedicine Associates,
one of the largest athletic injury clinics in the Boston area, is
author of Nancy Clark's Sports Nutrition Guidebook ($23) and her
Food Guide for Marathoners: Tips for Everyday Champions ($20), available
or by sending a check to Sports Nutrition Materials, 830 Boylston
St., Suite #205, Brookline MA 02467.
From the September 2002 Runner's
World (p. 24):
Remember This: A daily run may help prevent Alzheimer's disease.
We've known for years that running keeps our minds sharp and improves
memory. Now scientists think that running may also help prevent
Alzheimer's disease. Researchers Carl Cotman and Nicole Berchtold
used a special "gene chip" technique to study rats as they
ran for 3 weeks on their exercise wheels. They discovered that the
rats had increased gene activity in the part of the brain (the hippocampus)
responsible for memory, thinking and learning. Says Cotman: "Our
studies demonstrate for the first time a connection between the
genes that control growth hormones and other important molecules
and the gene's ability to be stimulated by exercise. We think this
may show us a way to determine how much and what types of exercise
may help reduce the risk of cognitive impairment and, perhaps, Alzheimer's
disease. Could running do the same thing for humans, whose brain
is similar in many ways to the rats'? That's not known yet. But
many years of running are likely to prove more powerful than 3 weeks.
Our suggestion: To maintain your mental sharpness, don't forget
to keep logging those miles.
- Beth Moxey Eck
Be Like Popeye: A U.S. Department of Agriculture study showed
that magnesium-deficient women burned 15 percent more oxygen and
had higher heart rates while exercising than women with sufficient
magnesium in their diets. To make sure you operate at peak efficiency,
eat plenty of dark greens, such as kale, spinach, and Swiss chard,
and sprinkle wheat bran or oat bran onto your breakfast cereal.
Berry, Berry Good: Red berry fruits such as the elderberry,
chokeberry, and bilberry can improve arterial health by stimulating
the nitric oxide system, which enhances blood vessel functioning.
To find these red berry fruits, visit your local farmers market.
Read Jeff Galloway's tips on fitting in a run wherever you are
in the September issue of Runner's World - www.runnersworld.com
- Beth Moxey Eck
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