March 27, 2006

 

 “Listen To Your Body” by Kris Andersen, Part III

 

Exercise puts Nutritional demands on the body as we burn more fuel and push our physical limits.  You need to consider whether your body is getting the nutrition it needs to support these additional nutritional demands. 

 

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

 

• A drop in your blood pressure; dizziness when getting up from a seated position
• A leaden or sluggish feeling in your legs during exercise
• The inability to complete routine exercise training sessions that were no special challenge previously
• Muscles joints and pains

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

 

 

Coaching Tip From Coach Leach:

 

PRE RACE WARMUP

 

¨       Arrive at the race starting area 45-60 minutes before the start of the  race

¨       Drink water frequently during the pre-race warm-up

¨       45 – 50 minutes prior to the race start – 5 minutes of light jogging and stretching

¨       30 – 35 minutes prior to the start of the race – aggressive stretching, focusing upon:

-          calves & ankles

-          hamstrings

-          quads

-          hips – front and back

-          upper & lower back

-          shoulders & arms

¨       Final restroom stop

¨       15 – 20 minutes prior to the start of the race – 8 – 12 X 40 – 60 meter accelerations, as follows:

-          the first repetition is to be slightly faster than the earlier warm-up running pace 

-          each subsequent acceleration is to be faster than the previous repetition

-          the final acceleration is to be faster than the perceived fastest part of the race  

-          implement one 10 – 15 meter carioca and one 15 – 20 meter retro run between each acceleration run

¨       Walk or jog and stretch lightly for 5 – 7 minutes prior to the start of the race – limit the amount of stationary/standing time by entering the starting area as late as possible

¨       Aggressively force your out-breath for the first minute of the 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

 

 

 

 

Race Results

 

Carmel, Indiana Half Marathon, Saturday, March 26

Wendy Westmeyer - 1:33.44  PR       3^rd in Age Group

 

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.

 

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

Kris Andersen Lifestyle and Weight Management Consultant, Personal Trainer 773-655-2468 kanderson@juicepluskris.com