Coach Leach Newsletter - Strength Circuits

Race Results – The Gaspirillo Distance Classic, Austin Texas Half Marathon, & New Orleans Marathon

"Tunisian Strength Circuits" done immediately following intense “Speed” workouts are yielding improvements of about 1 minute/ mile for faster runners (6:00/ mile pace) and 1 1/2 minutes/ mile for slower runners (9-12:00/ mile) after implementing 12 weeks of 2 circuits/ week.

A "Tunisian Strength Circuit" workout involves a 30 minute sequence of 6 exercises lasting for 30 seconds with each sequence of 6 exercises repeated 4 times. A 30 second “Active Recovery” (jogging) is executed between exercises. This is a simple and very valuable method for adding "CORE" and general strength training to the overall program for runners.

Well documented improvements are perceived to be a result of extending overall workload of intense workouts by 30 minutes and the use of selected exercises that will improve running economy (increased volume and more favorable vector of force output at foot strike, per unit of Oxygen and energy expended).

Health & Nutrition Tip – an archived pearl of nutritional wisdom from David W. Grotto, RD, LD, CLL

Being a runner and taking reasonably good care of yourself can position you well to battle colds and flu. Here are a few additional ways to fight off cold and flu bugs:

Lifestyle

Wash hands often
Cover your mouth and nose when sneezing and coughing. If you are sick, stay home!
Regular physical activity, getting proper rest and avoiding stress

Food

Chicken soup (heck…it’s worth a try!)
Lots of fresh fruit and veggies
Green tea
Garlic (antibacterial/immune builder)
Red wine (study shows antibacterial properties. Yeah!)
Wasabi (antibacterial)
Non-denatured whey protein

Supplements - most can be found at your local health food or drug store

Oscillococcinum (a homeopathic formula by Boiron)
Airborne effervescent tablets
Elderberry extract
Olive leaf and Oil of Oregano extract

Race Results - CONGRATULATIONS to all who participated in The Gaspirillo Distance Classic, Austin Texas Half Marathon, and New Orleans Marathon.

The Gaspirillo Distance Classic, February 9 and 10, 2008

5K

Jessica Langford
0:17:39

15K

Brent Alexander 0:51:58 4th Age Div.

Rick Britton 0:51:11 9th overall

Elizabeth Engel 1:02:17 3rd Age Div.

Dorothy Gach 0:58:18 5th Female

Lisa Johnson 1:06:29

Beth Lakier 1:07:23

Heather Swink 1:01:43 2nd Age Div.

Half Marathon

Rob Chenoweth 1:16:50 7th Overall

The Austin Texas Half Marathon, February 17, 2008

Philip Kepler 1:24:53 PR

Sandra Lablance 2:21:40 PR

The New Orleans Marathon, February 24, 2008

Nimrod Gutman 3:40:51

BEST WISHES to Claudia Beque on her attempt at an Olympic Trials qualifying performance this weekend in Napa, CA.

News and Information

Peak Performance Training– A new Peak Performance session will begin on Monday March 3rd. Further info, including sign-up is available at http://www.cararuns.org/ .

Gait Analysis – Contact Coach Leach for information on testing to analyze your gait and determine ways to improve running efficiency and reduce injury risk. Further info, including sign-up is available at http://www.cararuns.org/ .

Training Organizer - For individuals and athletes of all ages and levels planning to race all distances. Additional information is available at www.coachleach.com or by contacting Coach Leach directly via e-mail or phone.

Speed Training - For runners at all levels who want to improve running speed - Wednesday and Saturdays along the running path in Lincoln Park. Please contact Coach Leach at bill@coachleach.com for further information.