April 14, 2008
 
In this issue:
 
Best Wishes to Claudia Becque and Boston Marathoners!
 
Coaching Point:  Warming-Up Before A Marathon
Nutrition Tip:  Taper your calories with your miles
Race Results Shamrock Shuffle, Flora London Marathon, St. Louis Half and Full Marathon
MC 200 Race Entry For Sale
News and Information about programs and evvents
 
 
BEST WISHES!
 
Good Luck to Claudia Becque in the Womens' U.S. Olympic Trials on April 20, 2008
 
Best Wishes to all racing in the 112th Boston Marathon on Monday April 21, 2008
 
 
Warming-up before a Marathon
  • Attempt to make final restroom or porta-potty stops prior to beginning your warm-up
  • Begin your warm-up jog 30 minutes before the scheduled start of your race
  • Jog and stretch intermittently for 20 minutes
  • Begin running 6 – 10 X 60 – 80 meter acceleration sprints (striders) 10 minutes prior to the scheduled start of your race
  • Limit the time you spend standing in a stationary position prior to scheduled start of your race, by entering your assigned race corral as close to the scheduled start of your race as possible
 
Taper your calories with your miles
 
To avoid weight gain prior to your goal event:
  • Continue to maintain a balanced diet while Reducing caloric intake as your training volume decreases 
  • Include generous amounts of fluids and electrolytes in your diet
 
Race Results and Best Wishes at the Boston Marathon 
  • Shamorck Shuffle 8K, missed last newsletter

 Chuck Kinder

 34:58

 PR

 Kristine Kinder

 32:56

 PR

 Cristin Newkirk

 31:10

 PR

 Bob Fencl

 29:07

 PR, 3rd Age Div.

  • London Marathon, Saturday April 13, 2008
 Carolyn Wrobel  3:27:08  
  • Heritage Corridor 25K Saturday April 12, 2008
 Toney Avakova  1:47:00  PR, 1st Female
  • St Louis Marathon and Half Marathon, April 6, 2008
 Antonio Torres  3:44:16  PR
 Sandra LaBlanc  2:23:31  
  
 
 MC 200 Entry

The MC 200 (formerly Great Midwest Relay) is a two-day, 200 mile relay race that starts in Madison, WI and finishes in Chicago at Montrose Harbor.  Teams consist of 12 members or less.  The race is scheduled for June 6-7, 2008.  See the MC 200 website for additional details (www.mc200.com <http://www.mc200.com>).

Kimber Oliver has a 12 person team entry for the MC 200 that she is unable to use.  A 12-person entry has a retail cost of $800.  Kimber is making her entry available for $225 to the first person to claim it! For a team of 12 this works out to less than $20/runner and includes t-shirts, medals and a post-race party.

Anyone who has participated in one of these relays in the past knows how much fun they can be.  If you are interested in purchasing this MC 200 entry and organizing a relay team -- please contact Kimber via e-mail at: kimber-oliver@sbcglobal.net kimber-oliver@sbcglobal.net> or via telephone at: 312-402-3700.

 
 
News and Information

 

Cancellations – There will be no PEAK PERFORMANCE TRAINING workouts on Thursday morning, April 17, Saturday April 19th or Monday morning and evening for April 21st due to activities related to the 2008 U.S. Olympic Marathon Trials for Women and the 2008 Boston Marathon. 

 

PEAK sessions will meet at 6:00 a.m. and 6:00 p.m. on Monday April 28th and Thursday, May 1 at 6:00 a.m.. in lieu of the canceled PEAK training sessions described above. 

 

Saturday PEAK training sessions will resume on April 26.

 

 

Let's Party – Join fellow runners for A Celebration of the END of The Winter of '08 and Completion of the 2008 Boston Marathon 

  • Saturday, April 26, 2008 at 6:00 - 8:00 p.m.
  • At John's Place, Northwest corner of Racine and Webster. 
  • Tasty snacks will be provided - drinks are on you.
  • Partners and friends will be welcome.
  • Casual attire requested.
  • RSVP please:  bill@coachleach.com 

 

Peak Performance Training – The next 8 week Peak Performance cycle will begin on Monday May 5th.  Sessions meet at 6:00 a.m. and 6:00 p.m. on Mondays and Thursdays at the CARA Board in Lincoln Park.  Further info, including sign-up is available at http://www.cararuns.org/ 

Tunisian Strength Workouts – Saturday mornings beginning at 9:15 a.m. at the CARA Board in Lincoln Park


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.
  • 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.


Coach Bill Leach                                                          

2400 North Sheffield Avenue                            

Accelerated Rehabilitation Center                     

Chicago, Illinois  60614                                     

Phone: 773-793-3917                                        

www.coachleach.com