The Shamrock Shuffle 

8 K mega racing – While the numbers predicted for The Shamrock Shuffle may appear overwhelming, the following Coaching tips are offered:

• Enjoy the event as a “Celebration” of the official start of the 2008 racing season
• Set a goal no faster than your average pace per mile for your slowest 8 or 10 K race of the past 2 years
• Warm-up well prior to the run – at least 30 minutes of intermittent jogging and stretching – add several running drills and acceleration sprints just prior to the start
• Limit your pace for the first 2 miles of the race to 30 seconds per mile slower than your goal pace for the race
• Increase your pace by 15-30 seconds per mile for each of the last 2.97 miles
• Enjoy passing runners that will be slowing due to running too fast at the start of the race
• ENJOY the post race events!

5 Super Foods for Athletes

1. Oatmeal
   Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it's packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy.
2. Yogurt
   Yogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue.
3. Blueberries
   This super fruit is full of nutrients and antioxidant properties. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.
4. Sweet Potatoes
   Sweet potatoes contain more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of Vitamin C and one of the only fat-free sources of Vitamin E. Of course, Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. Last, but not least, sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout.
5. Salmon
   Salmon is a source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis.

http://www.healthcastle.com/sports_super_foods_athletes.shtml

News and Information

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.

• 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.