September 21, 2004 –

 

RUNNING TIP from Coach Bill Leach – Taper?

 

As the 2004 racing season winds down, there is much talk of TAPERING – so, what is TAPERING, why TAPER and how much TAPERING is beneficial. 

 

Tapering is a planned reduction in training volume and intensity for several days or weeks prior to an important racing event.  Is there value in tapering?  Absolutely!

 

Tapering will offer you recovery from previous high levels of training – your body will respond well to the contrast in training.

 

Tapering will allow you to develop higher energy storage.

 

Taper your training to approximately ½ of the highest training volume during the past several months – so, if you reached 50 miles during your highest week of training, taper to 25 miles during the final 1 -2 weeks prior to your goal event.

 

Limit Tapering to a comfortable level – your body, mind and spirit are conditioned to train – when you feel uneasy during a Tapering period, re-engage in more training until you feel  comfortable again.

 

Now, now…taper, taper! By Dave Grotto, RD, LD

 

As you taper your running, do the same with calories. Meaning, for each mile you forgo in running, you should you subtract a 100 calories from your diet. The key is to still emphasize carbohydrate intake so concentrate on reducing fats and proteins during this time. Good luck!

 

Congratulations Athletes –

 

                Chicago ½ Marathon – September 19, 2004

 

                                Norma Olivier – 2:15:02 – P.R.!

                                Allison Mitchell – 1:49:08 – P.R.!

               Karen Wargo – 1:46:19 – P.R.!

               David Rubin – 1:41:13 – P.R.!

 

CASA Put Your Foot Down 5 K – September 18, 2004

 

               Jennifer Quinn – 21:20.0 – 1^st in age group – 9^th overall – P.R.!

               Chuck Aron – 26:32.8 – 1^st in age group – P.R.!

               Michelle McGee – 27:02.2 – 1^st in age group – P.R.!

               Judith Neafsey – 27:05.8 – 1^st in age group

 

Please report your race results, including notes – P.R.’s, etc. –e-mail bill@coachleach.com

 

GEM-STONE MILESTONE – CONGRATULATIONS to Lisa Barrow on her recent engagement!

 

Basic Core Training, a DVD guide for beginning CORE training is AVAILABLE via: www.coachleach.com. 

 

GOOD LUCK to all PEAK and GAIT Runners in the final weeks of your 2004 racing season!

 

Questions? Please forward questions to coachleach@coachleach.com – we look forward to your questions.

ARCHIVED editions of past COACHLEACH.COM Newsletters are available via the HOME page of www.coachleach.com

 

Coach Bill Leach 2400 North Sheffield Avenue Accelerated Rehabilitation Center Chicago, Illinois   60614 773-793-3917 www.coachleach.com

David W. Grotto, RD, LD, CLL American Dietetic Association Spokesperson Director, Nutrition Education at the Block Center for Integrative Cancer Care www.nutritionhousecall.com Telephone: 630-415-9825 Fax: 630-941-8762