December 9, 2004

 

Training Intensity – A GIFT or a CURSE? ACoaching Tip from Coach Bill Leach

 

Training at high levels of intensity can have both beneficial and detrimental effects:

 

Sustained runs (20 – 50 minutes) of high intensity training – 82 – 87% of MHR will expand your capacity to handle high intensity AEROBIC running – a GIFT!

 

Repeated runs of short distances – 200 meters to 1 mile that results in heart rate increases above 88% MHR with recovery to 100 – 120 BPM can EXPAND your running economy – increased capacity to burn energy while running – a GIFT!

 

Repeated runs of short distances – 200 meters to 1 mile that results in heart rate increases above 88% MHR WITHOUT recovery to 100 – 120 BPM in the time required to run the distance that is  being repeated, can REDUCE your capacity to burn energy while running – a CURSE!

 

Summary: 

• Endurance athletes will benefit by sustained running at 82 – 87 % of MHR
• Endurance athletes will benefit by limiting the time spent above 88% of MHR

 Give the gift of health to yourself or a loved one! By Dave Grotto – Call 630-415-9825 or visit

www.nutritionhousecall.com for more details on ordering a nutrition package.

 

Package #1 - Ultimate Nutrition Makeover - Regularly $450.00 Coachleach.com price $350.00!

 

Includes:  

 

• Nutrition Assessment
• At-Home Body Composition Analysis
• At-Home\Office Dietary Consultation
• Personalized Nutrition Manual
• Tailored Dietary Supplement Recommendations
• At-Home\Office Pantry and Refrigerator Makeover
• Personalized Grocery Shopping Tour

 Package #2 - Nutrition Makeover - Regularly $350.00   Coachleach.com price $250.00!

 

Includes:

 

• Nutrition Assessment
• Dietary Consultation
• Personalized Nutrition Manual
• Tailored Supplement Recommendations
• Pantry and Refrigerator Makeover

 Package #3 - Personalized Nutrition Telephone Consult - Regularly $250.00  

Coachleach.com price $175.00

 

Includes:

 

• Nutrition Assessment
• Dietary Consultation
• Personalized Nutrition Manual
• Tailored Supplement Recommendations

 NOTE: coachleach.com special prices are available for orders placed by December 31st.

 

OPEN HOUSE REMINDER – 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

 HOLIDAY REDEMPTION TRAINING - A GIFT TO YOURSELF AND TO THOSE IN NEED! da Coach will offer CORE AND RUNNING TRAINNG SESSIONS – between the end of the final PEAK session of 2004 and the start of PEAK for 2004 – December 16 – January 2 –

Stay Tuned! Days and times will be announced in next week’s Newsletter –

The fee = A donation of a can or box of food for one of Chicago’s “Food Depositories.”

 

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?

 

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