Coaching tip from Coach Bill Leach –
Lactate Threshold/Tempo Run Training is the most effective workout format for improved running performance - LT/Tempo Workouts follow:
1. 15 - 20 minute light warm-up run, 30 - 60 minute run at 82 - 87% of maximum heart rate (MHR), maintaining a constant pace, 10 - 15 minute light recovery jog, then aggressive stretching.
2. 15 - 20 minute light warm-up run, 30 - 60 minute run at 82 - 87% of maximum heart rate (MHR), maintaining a progressively increasing pace, 10 - 15 minute light recovery jog, then aggressive stretching.
3. 15 - 20 minute light warm-up run, 60 - 90 minute run at 78 - 87% of maximum heart rate (MHR), maintaining a progressively increasing pace, 10 - 15 minute light recovery jog, then aggressive stretching – especially effective for runners with high weekly mileage levels
LT Training with Coach Leach
Ø “Speed and LT” training sessions at 6:00 p.m. on Tuesdays, 6:00 a.m. on Wednesdays and at 8:30 a.m. on Saturdays in Lincoln Park
Ø Contact Coach Leach at bill@coachleach for details.
You Snooze, You Win! An Archived Nutrition Tip By Dave Grotto, RD, LD
The lack of sleep is the one factor that seems to cut across all forms of illness and may be the common determinant of dying early from any disease! Gee…what a happy thought, Dave! But if you are like me and force yourself to stay up even though your body is sending you signals for nighty-nite, you could be doing yourself harm.
Are there dietary factors that can help if you have trouble getting to sleep? If the reasons stem from other than pre-race jitters, sure! Try some of these:
- Avoid alcohol and stimulants such as caffeinated coffee, tea and cocoa.
- Some do well with avoiding carbs in the latter half of the day and including foods like turkey and dairy products which are high in the amino acid trytophan. Milk is also high in calcium which helps with sleep.
- Some do well with including whole grains, veggies, mushrooms and berries to promote sleep.
- Avoid eating too much of anything at one time. Big meals=Big Digestion=Sleep problems!
- Check if your sleep hormone ‘melatonin’ is adequate. http://www.sleepfoundation.org/publications/melatoninthefact.cfm. A sleep specialist or your primary doctor will be able to determine if you have underlying health problems that may be contributing to your sleep challenge.
Race Results:
Skirt Chasers 5K June 14
Jessica Langford 18:02 1st Overall
Dorothy Gach 19:09 2nd Overall
Kristine Kinder 20:53
Beth Onines 25:38
John Sheridan 30:29
Jim Gibbons Memorial 5K June 19
Brent Alexander 15:13 1st Overall
James Akita 15:41 4th Overall
Stephen Thorn 18:59
Edward Dragomer 19:13
Terry Ruppe 21:33
Kate Joyce 22:45
Lisa Jacob 26:12
Kelly Shelton 27:53
Jennifer Zalon 29:25
Downers Grove 5 Miler June 22
Todd Moxley 26:46
Gregory Smith 38:49
William Hosken 43:08
Downers Grove 10 Miler June 22
Greg Gallagher 1:05:24
Rick Britton 1:22:50
James Murphy 1:26:59
Lori Ford 1:29:59
She's Got Sole 8K June 22
Pam Blair 30:26 1st Overall
Kristine Kinder 33:27 7th Overall
Beth Onines 40:10 2nd in Age Group
Lisa Jacob 43:10
Norma Vega 47:32
Sandra Thompson 48:39
Christina Klemack 55:16
Lisa Barrow 1:01:34
Bally Total Fitness Race to the Taste 5K June 29
Terry Ruppe 21:24
Beth Ruppe 25:06
Orlando Cabanban 37:07
Bala Rengarajan 42:20
Wilmette Fun Run 4 Miler July 4
Tom Dubin 26:53
Gordon Kane 28:43
John Kelly 30:55
Tunisian Strength Workouts – Tuesday evenings at 7:00 p.m. and Saturday mornings beginning at 9:15 a.m., following "Speed" and "LT" workouts at the CARA Board in Lincoln Park
Gait Analysis – Contact Coach Leach for information on testing to analyze your gait and determine ways to improve running efficiency and reduce injury risk. Further info, including sign-up is available at http://www.cararuns.org/ .
Training Organizer - For individuals and athletes of all ages and levels planning to race all distances. Additional information is available at www.coachleach.com or by contacting Coach Leach directly via e-mail or phone.
