April 3, 2008

In this issues:

Coaching Point:  Marathoning through “Bean-Town” on Patriots Day

Nutrition Tip:  Energy restoration plan – “30-15-30”

Race Results:  Shamrock Shuffle 8K March 30, 2008

News & Information about programs and events

Marathoning through “Bean-Town” on Patriots Day

The following coaching points are offered for running a marathon that begins with 10 K of downhill running then rolls a bit and then presents a sharp uphill at 19 miles before downhill running for the last 5 miles:

The first 10 K

• Run the first 10 K no faster than your “Goal Pace”
• Maintain upright posture
• Maintain short fast strides
• Maintain mid-foot strike
• Lower arms to prevent too much acceleration

 10 K to 19 miles

• Begin to race comfortably
• Relax during the uphill segments
• Accelerate through the short downhill segments

19 to 21 Miles

• Relax throughout the uphill segments
• Maintain upright posture, leading with your hips
• Force your outbreath when breathing feels labored

21 Miles to Finish 

• RACE – Set your hair on-fire!
• Maintain upright posture
• Be quick off of the ground
• Swing arms aggressively to the rear

Closing notes:

•  You will not run a great marathon in the first 10 K of Boston but you can assure yourself that you will not run a good marathon by over-running the first 10 K
• Upright posture and brief contact time with the ground will increase chances for you to have a very good run
• Enjoy your moment – celebrate with your fellow runners and the fans of Boston!

Energy restoration plan – “30-15-30”

1. 30 MINUTES PRIOR TO LONG RUN OR RACE – 4 OZ SERVING OF ACCELERADE* – TO BE TAKEN AT FULL STRENGTH
   
2. EVERY 15 MINUTES DURING LONG RUN OR RACE – 4 OZ SERVING OF ACCELERADE* – TO BE TAKEN AT FULL STRENGTH
   
3. 30 MINUTES AFTER LONG RUN OR RACE – 4 OZ SERVING OF ENDEROX – TO BE TAKEN AT FULL STRENGTH

* - OR ANY PRODUCT W/ SUFFICIENT PROTEAN CONTENT TO OFFSET THE UNFAVORABLE RELEASE OF THE SEQUENCE OF CORTISOL, INSULIN AND MUSCLE GLYCOGEN.  THIS UNFAVORABLE SEQUENCE IS COMMONLY TRIGGERED BY FOOD AND DRINKS WITH HIGH CONCENTRATIONS OF CARBOHYDRATES (SUGARS).

Courtesy of Dr. Joe Vigil, 2008 U.S. Olympic Coach of the Marathon and 10 K

 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.

Tunisian Strength Circuits - 30 minutes of "Strength" and "CORE" exercises for runners at all levels immediately following "Speed Training" workouts on Wednesday and Saturday mornings 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.