May 5, 2008
 
It's not too late to join PEAK to improve your running:
 
Peak Performance Training began 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/ 
 
In this issue:
 
Coaching Point:  Warming up before a race
Nutrition Tip:  Nutrition for the morning of a race
Race Results for Spring 2008
MC 200 Race Entry For Sale
News and Information about programs and evvents
 
 
Warming Up Before a Race
 
Tips from Coach Bill Leach:
  • Drink water frequently during the pre-race warm-up
  • 45 – 50 minutes prior to the race start – 5 minutes of light jogging and stretching
  • 40 – 45 minutes prior to the start of the race – 10 minutes of jogging at moderate pace/intensity
  • 30 – 35 minutes prior to the start of the race – aggressive stretching, focusing upon:

- calves
- ankles
- hamstrings
- quads
- hips – front and back
- lower back
- upper back
- shoulders and arms

  • Final restroom stop
  • 15 – 20 minutes prior to the start of the race – 8 – 12 X 40 – 60 meter accelerations, as follows:- the first repetition is to be slightly faster than the earlier warm-up running pace
    1. - each subsequent acceleration is to be faster than the previous repetition
    2. - the final acceleration is to be faster than the perceived fastest part of the race
    3. - implement one 10 – 15 meter “5 Step Pawing” drill between each acceleration run
    4. - do one extended acceleration of 120 – 180 meters at 85 – 95 % speed 5 – 7 minutes prior to the race start
  • Walk or jog and stretch lightly for 5 minutes prior to the start of the race – limit the amount of stationary/standing time by entering the starting area as late as possible
  • Aggressively force your outbreath for the first 2 minutes of the race

Nutrition on the morning of intense training or racing
 
Add protean to any carbohydrate that you consume prior to any workout of long duration or high intensity - for example, add Almond Butter, which contains healthy forms of protean and fat, to a bagel, 1-3 hours prior to a race, an intense workout, or long run
 
 
Race Results
  • Wrigley Start Early 10K- April 19, 2008

 Kevin Lakomy

 49:06

 

 Terri Pineda

 1:20:03

 

 Rob Wade

 32:42

 1st overall

  • Boston Marathon- April 21, 2008

 Betsy Armstrong  4:43:30  
 Betsy Balgooyen  4:55:57  
 Tony Bowker  4:02:17  
 Jennifer Braser  3:35:54  
 Barrie Brejcha  3:56:55  
 Mark Buciak  4:09:49  

 Romie Bullock

 4:11:00

 

 Wendy Cardenas

  3:44:37  
 Kristin Clark  3:35:36  
 Marleen Coglianese  3:42:47  
 Heather Collins  3:43:43  
 Dan Daly  3:23:30  
 Kathy Daniels  3:35:59  
 Jordan Dubow  2:42:34  
 Pedro Galva  3:46:16  PR
 Matt Gibson  3:09:38  
 Thurman Gills  5:01:17  
 Nicole Healy  3:31:46  
 Robert Heppell  3:57:41  
 Marquita Hynes  4:56:16  
 Emily Inskeep  3:18:00  PR

 Jerome Jussaume

 4:57:12

 

 Gordon Kane  3:43:29  
 Philip Kepler  2:59:56  
 Frank Kozak  3:41:56  PR
 Jim Laubsted  3:30:51  
 Eduardo Ledesma  2:41:27  PR
 Cheryl Lenard  3:36:15  PR
 Johann Lustenberger  3:35:02  
 Tara Magner  3:46:30  
 Anne Martino  4:45:07  
 Dan McDowell  2:55:31  PR
 Kirsten Minor  3:51:03  
 Cristin Newkrik  3:27:34  
 Jamie O'Connor  4:21:41  
 Kimber Oliver  3:41:01  
 Jim Pappas III  3:45:12  
 John Pearman  3:19:34  
 Julia Poccia  3:33:50  

 Jennifer Quinn

 3:55:32

 

 Karen Ryan  4:16:48  
 Vincent Satucci  3:07:29  
 Stephen Schapiro  5:39:45  
 Fearghal Sheehan  3:19:20  
 Emily Smith  3:41:55  
 Dawn Spaulding  4:58:12  
 Viorel Stirbu  3:47:37  
 John Stranick  4:02:17  
 Mike Thomson  2:59:33  PR
 Ronald Weber  3:24:30  PR
 Michael Weirath  3:43:43  
 Joseph Werner  3:49:42  
 Charles Wiegand  3:48:31  
 Geoff Wilson  3:58:28  

 Chris Woods

 2:44:59

 PR

 David Zaro  4:39:01  

  • Kentucky Derby Marathon- April 26, 2008

 Antonio Torres  3:38:46  PR

  • Country Music Half Marathon in Nashville- April 26, 2008

 Romie Bullock  1:53:10  

  • Ravenswood Run 5K- April 27, 2008

 James Akita  15:20  2nd Overall
 TeLaza Arrington  27:12  
 Toney Avakova  19:45  
 Noah Barrett  26:54  
 Pam Blair  18:28  1st age div.
 Amy Bode  21:11  
 Richard Britton  15:31 4th overall 
 Orlando Cabanban  36:40  
 Bea Cervantes  26:16  
 Rob Chenoweth  16:11  
 Lauren Dicki  27:31  
 Bob Fencl  17:16 1st age div. 
 Lori Ford  26:56  
 Dorothy Gach  19:10 3rd age div. 
 Matt Gibson  18:51  
 Dion Heintz  23:12  
 Tracy Hixon  23:56  
 John Hutton  17:33  
 Jill Jacobs  30:53  
 Lisa Johnson  18:38 1st age div. 
 Kalina Michalska  18:51 3rd age div. 
 Mike Prest  22:06  
 Marita Rhea  36:10  
 Bruce Smith  23:04  
 Mary Stiel  23:14  
 Jan Tedrowe  21:16  
 Chad Ware  15:12  1st overall

  • 24th OSF Heritage Run 10K- April 27th, 2008

 Brent Alexander  31:52  First Overall

  • Big Sur Marathon, April 27, 2008
 Sarah Rice 4:20:38  
  • Lakefront Ten Miler, April 27, 2008

 Wendy Cardenas  1:22:40  
 Sheila Carney  1:22:33  
 Greg Costello  0:49:40 2nd age div. 
 Lynsey Gemmel  1:17:49  
 Jason Glowney  0:57:31 1st age div. 
 Ginny Griffin  1:09:32 1st age div 
 Nimrod Gutman  1:14:07  
 Jay Jussaume  1:29:15  
 Chuck Kinder  1:13:17  
 Kristine Kinder  1:07:07 2nd age div. 
 Cindy Porter  1:31:57  
 John Sheridan  1:41:56  
 James Sorrell  1:11:06  
 Beth Tiernan  1:33:16  

  • Great Western HM- May 4, 2008

 Cheryl Lenard  1:39:50 2nd age div. 
 Cindy Porter  1:51:41  

  • Palos Bank Southwest Half Marathon- May 4, 2008

 Nicole Kloiber  1:37:49  
 Chad Ware  1:10:14  5th overall

  • Run to Remember 5K- May 4, 2008
 Amy Bode  22:06 2nd age div.
 Rob Chenoweth  16:25 1st overall 
 Dion Heintz  23:17  
 John Hutton  18:13 2nd age div. 
 Lisa Johnson  19:21 1st female 
 Philip Kepler  18:08  PR
 Kalina Michalska  19:38 2nd female 
 Mari Panovich  32:17  
 Jan Tedrowe  21:42 1st age div. 
 Rob Weber  20:19 2nd age div. 
 Dave Zaro  24:35  
 
 
 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

 

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

 

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.  

  • 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