November 2, 2004 –

 

FOCUSING TARGETS for running – By Coach Bill Leach

 

This is a GREAT time to work on improved running skill.  Choose any one of the following skill components as a FOCUSING TARGET for each training session.  Remind yourself of the skill target each time you become aware that your mind is returning to the current moment, while you are training.  FOCUSING TARGETS follow:

 

• SWING your ARMS VIGOROUSLY BACKWARD with each stride
• ALLOW your SHOULDERS and HIPS to ROTATE with each arm swing
• FORCE AIR OUT OF YOUR LUNGS by contracting your lower abdominal muscles
• TUCK YOUR BUTT,  by contracting your lower abdominal muscles
• PAW YOUR FEET BACKWARD prior to each foot strike
• STRIKE THE GROUND LIGHTLY with each foot strike

 Don't go half way for half marathons – By Dave Grotto, RD, LD

 

Although we discussed liberalizing the diet after the Chicago marathon, for those of preparing for   upcoming long run events, I suggest sticking with pre-marathon strategies.

 

• Train with the fluids, gels and bars that you have used through training
• Stick to your training diet. It may be hard to 'just say no' around tempting holiday delicacies that are coming up.
• Plan ahead by including, yet limiting tempting high calorie, high fat holiday foods.

 Remember - high calories come in SMALL PACKAGES!

Good luck!

 

Race results from this past 2 weeks:

 

                Detroit ½ Marathon – October 24, 2004

 

                                Lisa Barrow – 2:27:43

 

                Detroit Marathon – October 24, 2004

 

                                Marquita Hynes – 4:59:50

 

                Trick Or Treat Trot – October 31, 2004 – 10 K

 

                                Anne Starr – 51:45 – 10^th in age group

 

Know YOUR HEART! – Learn to use a Hear Rate Monitor to improve your training – The next Heart Rate Monitor Workshop will be:

 

·         Saturday, December 4, 2005 – 2:30 – 4:30 p.m.,

·          At Accelerated Rehabilitation Clinic, 2400 North Sheffield Ave., Chicago – Northwest Corner of Sheffield and Fullerton

·          ½ block West of the Fullerton Red/Brown/Purple line CTA stop

·          FREE parking

·          Register after November 7,  at: www.coachleach.com

·          Fee - $ 30 prior to December 1 – CARA members will pay $ 25 prior to December 1 –

       $ 35 for all registrations on or after December 1 (including registration at the workshop)     

 

HRM workshop dates for 2005 will be announced in December.

 

Master’s Cross Country National Championships anyone? – February, 2005, Portland Oregon, in conjunction with the competition for selection of the USA team for the 2005 World Cross Country Championships – PLEASE CONTACT COACH LEACH, at bill@coachleach.com, to join a Chicago TEAM!

 

Saturday morning PEAK training is now at the CARA Board on Saturday mornings – we will train each Saturday morning at this site throughout the Fall of 2004, Winter and Spring of 2005.

 

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

 

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