April 26, 2005

 

PEAK PERFORMANCE TRAINING OUTDOORS!! 

 

  • The next 8 week PEAK session will begin on Monday May 2
  • All sessions meet at the CARA Board in Lincoln Park.  
  • The Monday sessions at 6:00 a.m. and 6:00 p.m., will focus upon CORE strength improvements.
  • The Thursday sessions at 6:00 a.m. and 6:00 p.m., will offer a choice of CORE focused training or Speed Training.
  • The Saturday session starting at 8:30 a.m. is focused upon speed and hill training. 
  • Go to www.coachleach.com OR www.cararuns.org for program details.

Nutrition Tips - 10 Foods for Health and PR’s, by Diane Gallagher, M.S. R.D., a Registered Dietitian and competitive master's runner

 

  1. Water
  2. Fat Free Milk
  3. Broccoli
  4. Whole Grain Cereals and Breads
  5. Yogurt
  6. Oranges
  7. Beans Lentils and Dried Peas
  8. Tomatoes
  9. Potatoes
  10. Lean Meats, Poultry and Fish

 NOTE:  Detailed descriptions of the each of the 10 food items will follow in the weeks ahead.

 

Racing feedback from the Boston Marathon:

 

  1. Every runner raved about the experience – it was GREAT!
  2. Several said that they are not anxious to return next year.
  3. The heat was very challenging – all runners complained of the impact that the heat had on their run
  4. The hills were very challenging.
  5. Those that ran the most conservatively early ran with the greatest strength after 18 miles
  6. Gels before the race or during the early miles caused HUGE depletions in energy late in the race

 

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: http://www.coachleach.com Fleet Feet Sports Chicago

 

RACE RESULTS – SUNDAY APRIL 23, 2005 – 35 DEGREES AND WINDY CONDITIONS

 

 Ravenswood 5k 

               ALLISON MITCHELL       27:24
               ED RIEGERT             17:37          4TH in age group
               COLLEEN GERRISH        36:03 
               MIMI MEEHAN            28:03   
               CAROL TEBBE            26:13          16th in age group
               MATT GIBSON            19:48          19th in age group
               ROMIE BULLOCK          23:10          4th in age group
               TRACY HIXON            24:19          8th in age group
               MARQUITTA HYNES        26:25          11th in age group	PR!
               RUTH BUFFALO           25:57          9th in age group
               JOSE SIFUENTES         25:01          23rd in age group
               JOSEPHINE DUNBAR       31:22          9th in age group
               BARBARA KUMMERER       32:40          2nd in age group
   UNIVERSAL SOLE LAKEFRONT 10 MILER 
MIKE BAUDENDISTEL      1:02:01         5th in age group   6th overall
DANNY SAVAGE           1:14:32 
ANDREW SERAFIN         1:22:26 
KRISTEN HORAVAT        1:17:06        12th in age group
MAUREEN MAHR           1:18:32        14th in age group
BRITTNEY JANSEN        1:29:17 
JENNIFER QUINN         1:18:15        10th in age group

AMY KLETZIEN          1:19:44         16th in age group

 

CASSANDRA DICKINSON    1:21:06         23rd in age group

ANGELA WOLL            1:26:41
MICHAEL MESSINGER      1:10:51        20th in age group
TOM SMITHBURG          1:13:25 
DAVID WISNIEWSKI       1:16:51 
ERIC SUSSMAN           1:29:52 
CAROL KANE             1:16:26        7th in age group
KIRSTEN MINOR          1:21:03        13th in age group
SAMUEL NEWBERRY        1:09:52        11th in age group
EMILIO APEY            1:22:15 
JOHN SHIMKUS           1:27:09 
JIM LAUBSTED           1:06:47        9th in age group
DEREK POWELL           1:09:59        11th in age group
JANE MONTES            1:58:22 
ABBE TEMKIN            2:07:36 
ERIC BUCK              1:12:28        4th in age group
KAREN UTTERBACK        1:39:52        15th in age group
KEN JAGMIN             1:05:40        1st in age group
CASEY BARTON           1:30:21        20th in age group
TERRY MULDOON          1:38:48 
CHUCK ARON             1:47:26
CONNIE NELSON          1:51:09        5th in age group
CAROLE POOLER          2:01:11        4th in age group
KAY GOLDON             1:58:39        2nd in age group
TONY GOLDON            2:03:21        1st in age group
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