October 9, 2008
In this issue:
- Coaching tip: Negative Split Racing
- Marathon Race Planning Meeting
- Pre-Marathon Celebration
- Nike Gear & Cheer Stations
- Race Results
Negative Split Racing
You will benefit from breaking y our races into 3 segments, and running at a pace that is progressively slower to faster. This strategy will offer many advantages:
- You will remain aerobic throughout the early and middle stages of the race. Isn't it better to recover from any oxygen debt AFTER your race than during the early or middle stages?
- You will race more comfortably and feel better throughout your races.
- You will gain confidence as you pass those poor runners who start their races too fast.
- You will run faster because you are rationing your fuel supplies, assuring optimal energy and racing efficiency during the final stages of your race.
Take advantage of opportunites to rehearse NEGATIVE SPLIT RACING as a part of your workouts.
Marathon Race Planning Meeting -
- Everyone is WELCOME!
- Saturday, October 11, 2008 - 10:30 a.m.
- At Accelerated Rehab - 2400 North Sheffield, Chicago
A Pre-Marathon Celebration
At Goose Island Brewery on Clybourn (corner of Clybourn and Sheffield) Friday, October 10 at 6:30 p.m.
On The Menu -
Unlimited Salad -
* House Green Salad
* Caesar's Salad
Unlimited Pasta w/ choices of -
* Red Marinara (meatless) Sauce
* Red Meat Sauce
* Garlic and Oil
Fruit
Cookie
Soda
$ 18.00/ Attendee
Please RSVP to Coach Leach at bill@coachleach.com
Not running the 2008 Bank of America Chicago Marathon? Nike is recruiting for their CHEER and MOTIVATION Teams to support 45,000 of our favorite runners!
Surround yourself with w/ tons of energy, fellow cheering groups and lots of great music for our GREAT RUNNERS !
Nike is offering Gear and Cheer items for stations at :
* Nike Cheer Station at Mile 15.5 - Jackson and Ashland
* Nike Motivational Zone at Mile 22.5 - 33rd and Wentworth
Please contact Alissa Hunt - ahunt@Mktg.com - for further details and to sign-up for this GREAT contribution to our Marathoners on race day!
Race Results
| Bucktown 5K |
October 5 |
Chicago, IL |
| Michael Martineau |
17:43 |
|
| Donald Ross |
17:49 |
|
| Bob Jones |
18:33 |
3rd in Age Group |
| Ed Dragomer |
19:01 |
|
| Mike Weirath |
19:38 |
|
| Holly Porter |
19:54 |
1st in Age Group |
| Michael Champa |
20:20 |
|
| Carolyn Wrobel |
20:23 |
3rd in Age Group |
| Jeffrey Ehrlich |
20:29 |
|
| Heather Collins |
20:33 |
1st in Age Group - PR |
| Cristin Rabik |
20:51 |
|
| Christopher Navin |
20:57 |
|
| Kathleen Weber |
21:10 |
|
| Bryan Mullooly |
21:24 |
|
| Gary Macvicar |
22:15 |
|
| Deanna Abarbanel |
22:26 |
|
| Denise Cundey |
22:35 |
|
| Christopher Ward |
23:23 |
|
| Lisa Jacob |
23:42 |
|
| Karl Zwolfer |
24:17 |
3rd in Age Group |
| Mike Kelly |
24:22 |
|
| Marquita Hynes |
26:01 |
|
| Jackie Kim |
26:32 |
|
| Samantha Morales |
26:32 |
|
| Andrea Hill |
27:00 |
|
| Ken Chin |
28:00 |
|
| Susan Zwolfer |
28:19 |
1st in Age Group |
| Cynthia Duntz |
28:38 |
|
| Keith Bowersox |
29:22 |
|
| Jeffrey Cahn |
30:25 |
|
| Kevin McCarthy |
30:28 |
|
| Jennifer Gibson |
31:45 |
|
| Katey Sherman |
32:22 |
|
| Monique Moreno |
33:04 |
|
| Andrea Hill |
42:40 |
|
| Fall Color 5K |
October 5 |
Lisle, IL |
| Carlos Viramontes |
18:11 |
2nd in Age Group |
| Laura Consentino |
26:48 |
|
| Orlando Cabanban |
36:42 |
|
| Lakeshore Marathon |
October 5 |
Milwaukee, WI |
| Brent Alexander |
2:28:54 |
PR, 1st Overall |
| Spencer Willbanks |
3:15:25 |
|
| Corey Kindsfather-Rubin |
3:50:48 |
|
| San Jose Half Marathon |
October 5 |
Minneapolis/St. Paul, MN |
| Claudia Becque |
1:17:23 |
10th Female Finisher, PR |
| Kevin Roust |
1:47:14 |
PR |
News and Information
Peak Performance Training– A new Peak Performance session will begin on Monday October 27. Further info, including sign-up is available at http://www.cararuns.org/ .
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.
Speed Training - For runners at all levels who want to improve running speed - Tuesdays, Wednesday and Saturdays along the running path in Lincoln Park. Please contact Coach Leach at bill@coachleach.com for further information.
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Please report your race results including notes, P.R.’s, etc. via e-mail to bill@coachleach.com.
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Questions? Please forward questions to bill@coachleach.com. I look forward to hearing from you.
-
Coach Bill Leach
2400 North Sheffield Avenue
Accelerated Rehabilitation Center
Chicago, Illinois 60614
Phone: 773-793-3917
www.coachleach.com
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