March 16, 2006

Coaching Tip from Coach Leach--

Racing strategy for a Half Marathon:

1. Take a fluid and energy drink w/ no more than 6 % of carbohydrate content 30 minutes prior to the race.

2. Begin your warm-up 30-40 minutes prior to the start of the race – allow time for stretching and bathroom breaks

3. Run your race in 3 segments with increasing speed for each segment – negative splits:

• Run the first 1/3 of the race at 70-75% of your maximum heart rate or at a pace that is 10-15 seconds per mile “Slower” than the pace of your goal time. 

• Run the second (middle) 1/3 of the race at 75 – 80% of your maximum heart rate or at a pace that is at the pace of your goal time.

·          Run the final 1/3 of the race at 80-85% of your maximum heart rate or at a pace that is 10-15 seconds per mile “Faster” than the pace of your goal time.

4.        Take fluids with an energy component w/ no more than 6 % of carbohydrate content as often as needed throughout the race.

·         Drink more fluids on hot or windy days.

·         Dilute the concentration of your fluid and energy drink when you suspect that the carbohydrate portion of your drink is greater than 6%.

5.        Warm-down with a 10 – 30 minute light jog to be followed by generous stretching.

6.        Take a fluid and energy drink w/ a high concentration of carbohydrate content within 15 minutes following completion of your race.

LT’s with Coach Leach

Ø       “Speed and LT” training sessions at 6:00 a.m. on Wednesdays and at 8:30 a.m. on Saturdays in Lincoln Park

Ø        Contact Coach Leach at bill@coachleach.com for details

 Prepare YOUR “GAIT” for the 2006 running season:

Gait Analysis with Coach Leach –

v      Increase your speed and efficiency with Gait Analysis

v      Register now at www.cararuns.org

Health & Lifestyle Tips--

“Listen To Your Body” by Kris Andersen

Nutrition and Exercise are both important components of a healthy lifestyle, yet too little thought is given to the inter-relationship between the two.

Exercise puts nutritional demands on the body as we burn more fuel and push our physical limits.  Please consider whether your body is getting the nutrition needed to support additional nutritional demands. 

Watch for the following early warning signs that you’re not getting sufficient nutrition to match your level of physical activity:

• Gastrointestinal disturbances, especially diarrhea
• Excessive thirst and fluid consumption at night
• Gradual weight loss in the absence of dieting or increased physical activity
• Longer healing period for minor cuts and scratches

More information on the relationship between nutrition and exercise will follow in next week’s newsletter.   

*Information from the writings of Mitra Ray, Ph.D.

GOOD LUCK TO ALL CARY HALF-MARATHONERS!

HAVE A “Hilly Good Time”!!

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

Questions? Please forward questions to bill@coachleach.com – we look forward to your questions.

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