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Time for Repair Work for Marathoners By Dave Grotto, RD, LD Well you made it. Congrats! And I know that many of you at this time may be suffering from the agony of da feet as well as other parts of the body! So, grab your tools and lets start on those repairs. When tissue is damaged, an inflammatory process begins. Some is necessary for healing but it can be reduced from a raging fire to a small camp fire by what foods you choose to eat. Here are foods that can help you throw buckets of water on it: 1. Anything that ends with erry (blueberry, strawberry, cherry, etc.). 2. Fatty fish and fish oil and\or flaxseed products. 3. Reduce your intake of animal fat and choose olive and canola oil sources. Lastly, I wanted to share a study with you about arthritis in the knee. Increased vitamin D levels appear to improve muscle strength and physical function for vitamin D-deficient patients with knee osteoarthritis, according to research. This translates to getting in 400-600i.u. of vitamin D a day. Oily fish, fortified cereals, nutritional supplements and moderate sun exposure all contributes. For us in the Midwest, it may be more difficult to get our from natural sunlight during the fall and winter but getting as little as 15 minutes a day of exposure to the face, hands arms may be enough. Otherwise, enjoy your recovery and we will be discussing in the next few weeks strategies to survive the forthcoming holidays! CONGRATULATIONS again to all PEAK and GAIT Runners in the 2004 LaSalle Bank Chicago Marathon! What a SPECIAL event!! Race results from this past week: National Masters Cross Country Championships Womens 5 K Emily Macdonald Pumpkins in the Park 5 K Laura Lamb Peak Performance Training resumes on Monday, October 25, at Accelerated Rehab., 2400 Training Packages for the 2005 Ψ Gold Level The Training Organizer ( An individually designed virtual package) and direct coaching by Coach Leach for key workouts Ψ Silver Level The Training Organizer An individually designed virtual package of all training essential for optimal preparation for any of these events FYI Those athletes that meticulously implemented The Training Organizer in preparation for The LaSalle Bank Chicago Marathon experienced DRAMATIC RESULTS!! NOTE: We have received many requests to offer the Heart Rate Monitor Workshop, before the New Year so, da Coach is offering the following two dates for a HRM Workshop if sufficient interest is received please contact coach leach to declare your wish for any of the following dates: Ψ Saturday, November 27 Ψ Saturday, December 4 HRM workshop dates for 2005 will be announced in December. 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
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