April 4, 2006

 

 Nutritional Tips by Kris Anderson

 

Exercise and physical activity create oxidative stress on your body by increasing the production of harmful free radicals.  Proper nutrition helps minimize oxidative stress by providing a greater amount and greater variety of antioxidants that offset the production of those harmful free radicals. 

 

Proper nutrition can help maximize your lean muscle mass and minimize your body fat for optimal performance and health. 

 

 

 

Coaching Tip from Coach Leach:

 

A 20 – 30 minute light run followed by 10 – 15 minutes of aggressive stretching is a very effective strategy for recovery for the day following a race.

 

 

 

Speed and LT’s with Coach Leach beginning on Tuesday, April 11!!

 

Ø       “Speed and LT” training sessions in Lincoln Park

Þ      At 6:30 – 7:30 p.m. on Tuesdays – meeting at the Water Trough

Þ      8:30 – 9:30 a.m. on Saturdays – meeting at the CARA Board

Þ      Offered for CARA’s Marathon Training and Peak Performance Training athletes

Þ      “Test Drives” are welcome!

Ø        Contact Coach Leach at bill@coachleach.com w/ questions

 

 

 

 

 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

 

East Bank Triathlon, Saturday, March 25

Jeremy Anderson                 1^st Place

 

Bridge The Gap To Health 5K/10K, Quincy, Saturday, April 1

Jennifer Quinn      10K         47:59       1^st in Age Group

Steve Quinn          5K          26:07       1^st in Age Group   PR

 

                Shamrock Shuffle, Sunday April 2^nd

                Mike Adamle                        38:17

                Mattew Alschuler                                39:33

                Stephanie Arkin                   38:56

                Elizabeth Arthur                   58:32

Lisa Barrow                           58:32

                David Behof                          32:22

                Jennifer Braser                      33:06                       6^th in Age Group

                Chris Dasse                           33:52

Jeremy Dubow                      27:54       PR

                Joe Ernst                                44:45

                John Garcia                           34:01

                Matthew Gibson                  31:49       PR

                Michael Glasheen                30:47       PR

                Maria Harrigan                     53:14

Leeann Hench                      42:21       PR

                Robert Heppell                     33:51       PR

                Tracy Hixon                          38:34

Arthur Howe                         43:56

                Anthony Hutchinson          41:26

                Walt Ingetti                           54:33

                Jenny Jacobs                        56:34

Jill Jacobs                              53:55       PR          

Brittany Jansen                    45:22

Curtis Jones                          38:20

Charlie Kern                          24:56       1^st in Age Grp, 7^th Overall

                Scott Kihoi                            41:43       PR

                Meg Kielty                            35:15       PR

                Charles Kinder                      37:12       PR

                Kristine Kinder                     33:34       PR           8^th in Age Group

                Michele Knabe                     38:48      

                Steve Kramer                        32:31      

                Eric Landahl                          1:12:50   

                Jim Laubsted                         33:32

                Jill Lohmann                          34:04

Maureen Mahr                     51:38

Christina Matulis                 48:11

Amanda McCarthy              35:29

                Kevin McCarthy                  30:42

                Sheri Meyer                          55:14

                Beth Mingledorff                 1:01:51

                Paula Moore                         46:59

                Bill Mowle                             35:39

                Brenda Mowle                      35:40       PR

                Judy Neafsey                        43:37       PR           17^th in Age Group

                Derek Powell                         32:27

                Karen Rice                             1:12:50

                Sarah Rice                             1:12:50

                David Rubin                          31:52

                Cliff Rusnak                          33:28       PR

                Karen Ryan                           35:15       PR           18^th in Age Group

                Caroline Schnecke               43:03

                Tom Schnecke                      43:25

                Susan Smith                          48:57

                Tom Smithburg                     34:12

                Anne Starr                             44:17

Brian Sweney                        30:44                       12^th in Age Group

                Beth Tiernan                         39:16       PR           11^th in Age Group

                Marcie Valerio                      45:09

Spencer Waller                     39:42

                Karen Wargo                        35:16       PR

                Geoff Wilson                        33:57                       11^th in Age Group

                Chris Woods                        29:30       PR

                Katie Zwart                           41:53      

  

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 www.coachleach.com

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