July 6, 2005 –

NOTE:   THE HYDRATIONAND FLUID REPLACEMENT TIPS OFFERED IN THE JUNE 26 NEWSLETTER WERE EXPERTLY PREPARED BY Diane Gallagher, M.S. R.D., a Registered Dietitian and competitive master's  runner  runner

SPEED TRAINING – YES OR NO????!!! – by Coach Bill Leach

Speed training is a largely misunderstood training system – promoted as a tool for gaining improved running speed – and perceived to increase injury risk.  Arguments for and against SPEED Training follow:

The value of Speed Training for endurance runners

• Speed Training is FUN!
• Speed Training can lead to improved contact time with the ground when running at all speeds
• Speed Training will improve tolerance to lactate acid associated with anaerobic running
• Speed Training offers the opportunity to build familiarity with and confidence in running faster
• Speed Training offers a valuable contrast to the speed of medium and low intensity runs

 The negatives of Speed Training for endurance runners

• Speed training can increase injury risk
• Sustained periods of anaerobic running, associated with Speed Training can offset or reduce the aerobic benefits derived from long runs

 Finding the balance – Securing the benefits of Speed Training while minimizing “Injury Risk” and “Aerobic Detraining” for endurance runners

• Warm-up and stretch thoroughly prior to any running that exceeds general running at medium intensity
• Run at speeds that result in intensity levels that do not exceed 89 % of MHR
• Run at speeds that do not result in diminished running skill, such as reaching your stride far forward to increase running speed
• Always recover to 120 BPM between repetitions of distances up to 400 meters
• Always recover to 100 BPM between repetitions of distances above 400 meters
• It is always better to UNDERTRAIN rather than to OVERTRAIN – YES, LESS can be MORE!
• Novice or beginning runners are advised to Speed Train with caution – focusing upon modest increases in speed for short distances

Questions on Speed Training? - Send them to Coach Leach at www.coachleach.com

 PEAK FYI

The next PEAK Performance Training Cycle begins on Monday, July 11

Ø       Monday sessions FOCUS upon CORE Exercises, starting at 6:00 a.m. and 6:00 p.m. at the CARA Board

Ø       Thursday session FOCUS upon EITHER CORE Exercises and SPEED Training (Athlete’s individual choice), starting at 6:00 a.m. and 6:00 p.m. at the CARA Board

Ø       Saturday session FOCUS upon SPEED via interval, repetition and hill training, starting at 8:30 a.m. at the Montrose/Wilson Marathon Training Site

Thank you to all participants and Food Kitchen donors in the PEAK/Speed Training sessions on June 29 and July 5 – what a GREAT GROUP!!

“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

Race Results –

            4 on The 4^th – 4 Mile Run – July 4, 2005 – Elmhurst, Illinois

            Mike Baudendistel        23:46.9     3^rd in age group      15^th male finisher

            Freedom 4 – 4 Mile Run – July 4, 2005 – Glen Ellyn, Illinois

            Charlie Kern                 20:01.4      1^st in age group    1^st male finisher   1^st overall 

CONGRATULATIONS to John Pearman – recent recipient of a well earned SPECIAL APPRECIATION award for leadership and support of fellow runners in Chicago!

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