April 19, 2005

CONGRATULATIONS  TO ALL BOSTON, LONDON AND JERSEY SHORE MARATHONERS!

                The 2005 Flora London Marathon – Sunday, April 17, 2005 – London, England

                                Geoff Wilson                        3:08:30                    PR

The 2005 New Jersey shore Marathon – Sunday, April 17, 2005 – Long Branch, New Jersey

                                Tracy Hixon          3:48:48                    PR           6^th in age group     Boston Qualifier

The 2005 Boston Marathon – Monday, April 18, 2005 – Boston, MA – 75 degrees – Sunny

                                Eduardo Ledesma                 3:05:01                    PR

                                Brian Sweney                       3:12:21                    PR?

                                Lauren Summerhill            3:45:47

                                Ursula Taylor                       3:53:34

                                Arieh Shalhav                       3:57:16

                                Scott Davis                            4:11:33   

                                Eileen O’Connor                  3:44:20

                                Stephanie Kennelly             4:04:10

                                Greg Gallagher                    3:56:22

                                Dale Cooney                          3:58:24

                                Rick Kennedy                       3:37:43

Nutrition Tips – WEIGHT LOSS – a 3 part series, by Diane Gallagher, M.S. R.D., a Registered Dietitian and competitive master's runner

·         Are your running shorts fitting a little snug this Spring? 

·          Have you noticed some weight gain due to reduced mileage and little more eating this Winter?

If this fits you, you are not alone!  Those extra pounds may slow you a bit but do not despair, HELP is on the way.

Part 3 – “4 POWERFUL ( and EFFECTIVE) STEPS TO WEIGHT LOSS”

·         Add Fiber – look for cereals and breads with at least 5 grams of dietary fiber to help curb your hunger – examples: Kashi or Fiber One.

·         Substitute fruit as a snack – focus upon portion control – a small piece of fruit is 60-80 calories per serving.

·         Limit Alcohol – Substitute every other alcoholic drink with a club soda or water with lemon – SATURDAY MORNING RUNS WILL FEEL MUCH BETTER!

·         Don’t skip meals – “Saving Calories” for one meal often triggers overeating.

CONCLUSION:  The best weight loss strategies are notable for changes occurring over time.  BE PATIENT and CONSISTENT!  Discipline in running along with sound nutrition will lead to shedding those extra pounds

NEW RELEASE! – “Intermediate Core Training”, a DVD is available for purchase at www.coachleach.com.  The DVD is 1 hour and 5 minutes in length and includes a detailed “CORE” Wake-up and Warm-up routine and 3 full “CORE” training sessions, including demonstrations by athletes, the animated “CORE WIZARD” and a “Coaching Points” booklet.

“Intermediate Core Training” is available via: www.coachleach.com Fleet Feet Sports Chicago

THANK YOU TO ALL CONTRIBUTORS TO THE RUNNERS NUTRITIONAL QUESTIONAIRE!

• The results are very helpful, revealing remarkably distinguishing food choice patterns by runners
• All participants can purchase up to 3 copies of “Intermediate Core Training” at a 50 % discount
• Purchasing information has been e-mailed to all survey participants
• Contact Coach Leach at bill@coachleach.com if you have not received your discount info

COMING NEXT WEEK:  Racing feedback from Boston, London and New Jersey Shores Marathons

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

The next 8 week PEAK session will begin on Monday May 2 at the CARA Board in Lincoln Park.   The Monday Thursday sessions, at 6:00 a.m. and 6:00 p.m., focus upon CORE strength improvements.  The Saturday session is focused upon speed and hills.  PEAK at yourself as an improved runner via CARA’s Peak Performance Training!  Go to www.coachleach.com OR www.cararuns.org for program details.

SPEED AND HILLS! - Saturday morning PEAK training continues – PEAK and Boston runners train each Saturday morning at 8:30 a.m. at the CARA Board.  This is A GREAT Opportunity to IMPROVE YOUR RUNNING SPEED!

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