January 31, 2007

In this issue:

Coaching Point – Tread Sparingly

Health & Nutrition Tip – You snooze, you WIN!

News and information about programs and events

Running on the ground is optimal for preparation for racing on the ground.  Therefore, train as little as possible on treadmills and elliptical machines.  You will reap 10-20% greater training value when training on the ground or an indoor ground-like surface.  Choose running on the ground when there is a choice between running on the ground or the treadmill.  Choose treadmill training when there is a choice between running on the treadmill or not running at all. 

You Snooze, You WIN!

A lack of sleep is the one factor that seems to cut across all forms of illness.  If you force yourself to stay up even though your body is sending you signals for nighty-nite, you could be doing yourself harm.  Are there dietary factors that can help if you have trouble getting to sleep?  If the reasons stem from other then pre-race jitters, sure!  Try some of these:

• Avoid alcohol and stimulants such as caffeinated coffee, tea and cocoa.
• Some do well with avoiding carbs in the latter half of the day and including foods like turkey and dairy products which are high in the amino acid trytophan.  Milk is also high in calcium which helps with sleep.
• Some do well with including whole grains, veggies, mushrooms and berries to promote sleep.
• Avoid eating too much of anything at one time.  Big meals = Big digestion = Sleep problems. 
• Check if your sleep hormone ‘melatonin’ is adequate.  http://www.sleepfoundation.org/sleeplibrary/index.php?secid=&id=60. A sleep specialist or your primary care doctor will be able to determine if you have underlying health problems that may be contributing to your sleep challenge.

Know your AT – Contact Coach Leach for information on testing to determine your speed at your Anaerobic Threshold. 

Coach Leach offers personalized coaching sessions for individuals and athletes of all ages and levels looking for improved performance and health.  Additional information is available at www.coachleach.com or by contacting Coach Leach directly via e-mail or phone. 

Questions?  Please forward questions to bill@coachleach.com.  I look forward to hearing from you.

Archived editions of past Coach Leach Newsletters are available at www.coachleach.com.

Coach Bill Leach 2400 North Sheffield Avenue   Accelerated Rehabilitation Center Chicago, Illinois  60614 Phone: 773-793-3917 www.coachleach.com

David W. Grotto, RD, LD, CLL American Dietetic Association Spokesperson President of Nutrition Housecall Phone: 630-415-9825 www.nutritionhousecall.com