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Marathon Week Coaching and Nutrition reminders

from Coach Bill Leach and Dave Grotto, RD, LD

1. Avoid alcohol and stimulants such as caffeinated coffee, tea and cocoa.
2. Avoid eating too much of anything at one time. Big meals=Big Digestion=Sleep problems!
3. Carbo-loading will be most effective during your last week of training.
4. Don’t forget to drink water - Average sweat losses can reach 1-1.5 quarts per hour.
5. The Important Elements of your running form occur BEHIND YOU:

Ø       SWING YOUR Arms to the BACK aggressively

Ø       Create a “PAWING” action by your feet PRIOR to each foot strike

6. Limit Tapering to a comfortable level – you are conditioned to train – when you feel uneasy during a Tapering period, re-engage in more training until you feel  comfortable again.
7. Relax and remain tall when facing headwinds and side-winds and allow tail winds to assist your speed.
8. BE ACTIVE Post race: go for a long walk during the late afternoon of the race and a 20-30 minute jog, walk, jog on the day following the race to accelerate your recovery

Congratulations Athletes –

                Milwaukee’s Lakefront Marathon – October 3, 2004

                                Roger Cole  - 4:03:32

                                Beth Onines – 3:59:30

                Run for Their Lives, PAWS 8 K – October 2, 2004

                                Emily McDonald – 35:39 – 1^st in age group – P.R.!

                                Marrianne Squiller – 1:00:20 – 5^th in age group

                New York Marathon Tune-up 18 miler -

                        Nimrod Gutman - 22:20:36

GOOD LUCK to all PEAK and GAIT Runners in the LaSalle Bank Marathon!

NOTE:  Saturday morning PEAK training moves to the CARA Board on Saturday,

October 9 – we will train each Saturday morning at this site throughout the Fall of 2004, Winter and Spring of 2005.

Heart Rate Monitor Workshop – Saturday, November 13– A collaboration of The Coaching Center and Fleet Feet Sports –At The Accelerated Physical Therapy Center – 2400 North Sheffield, Chicago

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

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