September 28, 2004 –

 You Snooze, You Win!     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:

 

1. Avoid alcohol and stimulants such as caffeinated coffee, tea and cocoa.
2. 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.
3. Some do well with including whole grains, veggies, mushrooms and berries to promote sleep.
4. Avoid eating too much of anything at one time. Big meals=Big Digestion=Sleep problems!
5. 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

 RUNNING TIP from Coach Bill Leach – Outbreath

 

Focus on your out-breath – breathe OUT more forcefully than you breathe in while running.  Synchronize your breathing with your running stride – 3 strides of out-breath and 2 strides of in-breath is a common breathing cycle to assure that you have created sufficient room for the Oxygenated air from the in-breath to get into your lungs.

 

Congratulations Athletes –

 

                NIKE Run Hit Wonder 5 K – September 23, 2004

 

                                Jeremy Dubow – 16:39 – 2^nd in age group – 2^nd overall

                                Brian Sweney – 18:57 – 1^st in age group – 22^nd overall

               

                NIKE Run Hit Wonder 10 K – September 23, 2004

 

                                Kevin McCarthy – 34:22 – 1^st in age group – 3^rd overall

                                Jeff Cahn – 37:54 – 2^nd in age group – 10^th overall

                                John Pearman – 38:29 – 5^th in age group – 12^th overall

                                Dan Daly – 41:45 – 7^th in age group

                                Mandy McMillan – 8^th in age group – 25^th woman

                                Eric Dybing – 43:35

                                Dale Cooney – 45:18 – 6^th in age group

                                Chris Woods – 45:25

                                Eric Buck – 45:35 – 6^th in age group

                                Rob Heppell – 45:41

                                Tom Smithburg – 46:24

                                Rob Cappucci – 47:19

                                Greg McCormick – 47:13

                                Jennifer Quinn – 48:01

                                Allison Mitchell – 48:21

                                Guy Johnson – 48:24

                                Marquita Hynes – 56:41

 

                Park Ridge 5 K – September 25, 2004

 

                                Eric Dybing – 19:49.1 – 9^th in age group

                                Geoff Wilson – 18:59.5 – 3^rd in age group – PR!

 

BIG APPOLOGIES to any athletes missed in this week’s results – the race results this week were massive!

 

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

 

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