November 30, 2004

 

Training Intensity – A HUGE Difference Maker!  from Coach Bill Leach

 

The value of your training is always a result of two factors – Intensity and Duration.   The skillful use of these two factors will have the greatest impact on your health and fitness. 

 

Your heart rate offers the most reliable measure of your training Intensity.  A Heart Rate Monitor will give you current measurements of your Heart Rate during any workout.  Are you running too fast?  Are you running too slowly?  The Heart Rate monitor will let you know.  Are you running at the correct level of Intensity?   Trust your hear rate to guide you.  Do not rely upon your time for any segment of a run as a reliable measure of the training value to you.

 

The most efficient use of your time, while training will occur when you precisely control the Intensity and Duration of each workout.  The most effective training programs are the result of well organized plans for running at specific levels of Intensity, for specific periods of time.

 

Details on A WORKSHOP TO PREPARE YOU TO USE A HEART RATE MONITOR MAKE A DIFFERENCE are below.

 

Gluten or not to Gluten? By Dave Grotto, RD, LD www.nutritionhousecall.com
You may have seen mumblings in the media of late or heard about a condition called gluten intolerance – more specifically, celiac disease. People who have this genetic condition can cause damage to their small intestine if they ingest anything that contains gluten, such as wheat, rye, barley and perhaps oat products. It is speculated that several additional conditions may benefit from the avoidance of gluten in the diet such as ADD, multiple sclerosis, lactose intolerance, autism, chronic fatigue, indigestion, to name a few - however, the benefit is still not clear at this time for these conditions.

Gluten is a type of protein found in the grains mentioned above and are also commonly found in items such as:

• Beer
• Bread
• Most cereals
• Gravy
• Vinegar
• Miso soup
• Barley soup
• Rye bread
• Seitan (meat substitute)
• Pasta
• Soy sauce
• Some vitamins

So…how do you know if you have it? Only a trip to the Doctor’s office and having an intestinal biopsy performed will confirm whether you have it or not. You will know if it is worth pursuing medically if you suffer from any of these common complaints of celiac patients:

·         Episodic or nocturnal diarrhea

·         Flatulence (gas)

·         Abdominal discomfort and bloating, especially after eating

Lactose intolerance (inability to digest milk sugar)

 

When in doubt, check with your doctor. Meanwhile, don’t subject yourself to a gluten-free diet unless medically necessary.

 

CONGRATULATIONS!!

 

Rock & Sole – 8 K – November 14, 2004

 

                                Emily Macdonald – 36:09 – 1^st in age group – 7^th woman overall

 

            Lincolnwood Turkey Trot – 10 K – November 21, 2004

 

                                Liz Niemczewski – 1:00:47 – 14^th in age group

                                Asta Tijunelis – 1:00:52 – 12^th in age group

 

                Atlanta Half Marathon – November 25, 2004

 

                                Jennifer Quinn – 1:40:20 – 10^th in age group – PR!

 

                Goose Island Turkey Trot – 8 K – November 25, 2004

 

                                Norma Olivier – 53:07

 

OPEN HOUSE – JOIN FELLOW RUNNERS for a HOLIDAY OPEN HOUSE

 

• Saturday, December 11, 2004 – 6 – 9 p.m.
• John’s Place, Webster and Racine, Chicago
• Tastes and drinks and FUN in the HOLIDAY SPIRIT

 Improve your training! –Heart Rate Monitor Workshop:

 

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

·          Register 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)     

·          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

·          Fleet Feet Sports will have monitors for you to demo and purchase.  Experts will be on site to answer questions about how to use your heart rate monitors and their functionality.  There will also be a special offer to purchase your own monitor at the end of the session.  Pricing will be comparable to that of a Marathon Expo (huge savings and tax included!).  Fleet Feet will accept cash, checks or credit cards.

 

HOLIDAY GIFTS?  - How about a  training package w/ Coach Leach or a training DVD as a holiday gift for someone special – check out http://www.coachleach.com for special holiday packages – available after December 2.

 

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!  FYI – we have 2 definite runners and one very interested – are there more?

 

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 http://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