In this issue:

Coaching Point – The importance of Strength Training Health & Nutrition Tip – A heart healthy diet keeps you running Race Results News and information about programs and events

  

The best preparation for good work tomorrow is to do good work today. – Elbert Hubbard	The importance of Strength Training – a coaching point from Coach Bill Leach A recent study has documented that strength training will improve running speed, endurance and contribute to reduced injury risk.   It also appears that: Men will benefit from 2 general strength training workouts of 20 – 30 minutes each week with an emphasis upon lower body exercises.  Women will benefit from 3 general strength training workouts of 20 – 30 minutes each week with an emphasis upon upper body exercises.
Health & Nutrition Tip – an archived pearl of nutritional wisdom from David W. Grotto, RD, LD, CLL	Hot News – a heart healthy diet keeps you running!  Physical activity alone is not an effective way of lowering the risk of heart disease.  Physical activity must be accompanied by a good diet that lowers both total cholesterol and the bad LDL cholesterol.  Here are some guidelines on how to achieve a heart healthy diet: Look for low saturated fat and cholesterol on the Nutrition Facts label Strive for 25-35 grams of fiber per day Consume 1 ounce (a small handful) of nuts every day Eat fish rich in omega 3 fats (salmon, herring, tuna) 2 times a week Include sources of a-linolenic acid (flaxseed, canola, soybean oils, walnuts) Achieve 8-10 servings of fruits and vegetables daily Choose low-fat dairy or non-dairy replacements such as soymilk Reduce sodium to a range of 1500-2400 mg/day
Race Results – Congratulations to all!	Five Points of Life Half Marathon Gainesville, FL February 18, 2007  Eric Landahl  1:44:55 - 6th in age group  Sarah Rice  1:44:55 - 3rd in age group AT&T Austin Marathon & Half Marathon Austin, TX February 18, 2007  Heather Collins  1:46:07 Mardi Gras Marathon, Half Marathon & 5K New Orleans, LA February 25, 2007 - Marathon Results  Tracy Hixon  3:36:41 - 19th woman overall - PR!  Cheryl Lenard  3:39:32 - 22nd woman overall  Ron Weber  3:31:24  Rick Kennedy  3:50:33 Mardi Gras Marathon, Half Marathon & 5K New Orleans, LA February 25, 2007 - 5K Results  Marquita Hynes  29:47
News & Information	Pilgrim’s Kids Care 5K Fun Run & Kids Run – Let’s support the leadership of fellow “Peakers” Beth and Terry Ruppe for this inaugural event on Saturday, March 31st, 2007 at 9:00am on the Lakefront Path at Montrose.  Registration forms and additional information are available at www.pilgrimchurchandschool.org.    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.

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

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.