Tampa 26.2

Phys Ed: Why Doesn’t Exercise Lead to Weight Loss? - Well Blog - NYTimes.com

It takes both exercise AND diet to get the weight down.  Pass the celery.

Phys Ed: Why Doesn’t Exercise Lead to Weight Loss? - Well Blog - NYTimes.com

Last Minute Marathon Tips

Very entertaining video chock full of last minute marathon tips.  WATCH THIS! You’ll like it (note: if the video stutters switch off the HD on the right side.  An call your internet provider :>).

Last Minute Marathon Tips: shot with Nikon D90 on Vimeo

 

What to Wear for Cool-Weather Marathons

Some good advice if you arrive at your marathon to cooler weather.  First – THANK YOUR LUCKY STARS!

Ask Coach Jenny: What to Wear for Cool-Weather Marathons

Boost Your Endurance in 7 Simple Steps | Active.com

Some ideas for boosting your ability to run longer.

Boost Your Endurance in 7 Simple Steps | Active.com

Looking for that Halloween Costume?

Run Elvis, Run!

http://www.elvisrun.com/

Tampa Bay Runners October 2009 Treadwell Newsletter

http://www.tampabayrunners.com/Newsletters/Treadwell200910.pdf

Clif and Luna Bars Recall

Runners – Clif and Luna bars are being recalled due to the salmonella concerns in the peanuts.  See this page for the affected products:

http://www.clifbar.com/voluntary-recall/

Cold Weather Running Advice

Here is some advice from the Galloway office concerning running in the cold weather:

Hello All,

This weekend, with the exception of the West Coast, most of our training programs will be running in some pretty miserable and very cold weather.  I have received quite a few phone calls asking about running in the cold.  Most of you have more experience with this than I do (ask me about heat and humidity) but I thought I would send out an email to everyone with some of Jeff’s recommendations about cold weather running and walking. 

First, please remind your members to read pages 160 and 161 in their Galloway Training Programs book.  Be sure to refer your members to the Clothing Thermometer on page 161.  Some highlights of the chapter are:

· Wear a series of thin layers

· Continue to add external layers adjusting to the temperature and wind conditions

· Cover up all extremities with extra layering: hands, toes and ears

· Do not expose skin if possible.  Put Vaseline or Aquaphor (great stuff and lighter than Vaseline) on any area that may be exposed

· Use socks that insulate your feet.  Most running shoes are designed to let heat out and cold into your feet, which can cause frostbite on days colder than 32°.  Remember you generate a significant wind chill effect on your feet as you move them through the running/walking motion

· As your warm up through exercise, peel off each layer before you start sweating.  Too much sweat accumulation will freeze and cause problems.

· Start your run going into the wind.  This allows you to come back with the wind. 

If possible design a looping route for the run.  This is particularly important if this weekend’s run is a long run.  Looping back will allow runners to drop off or add layers of clothing if needed plus if someone is having trouble the route will bring them back to their car. 

My wimp gauge is very high right now when I think about the prospect of running in 10° weather here in Atlanta.  Some of you (Chicago) might enjoy a warmup to 10° but this Houston girl is having grave doubts!!!! 

Enjoy and take care of your groups. 

Darlene Miller

National Program Director

Jeff Galloway Training Programs

5:1 Group Leader Update for 1/3/2009

This week’s schedule:

• 3:00AM – The final long run of the Miami marathon crew is starting.  I’m expecting Leo and Natalia, Linda, Lynn and Roxanne will be starting at that time.  I’ll (Jeff) am planning on joining them for early run support.
• 6:00AM – Come out and support the long runners on the last leg of their run.

2008 is nearly gone - as I write I’m on the plane back from New Orleans on New Year’s Eve, 2008.  Many things immediately come to mind:

• My employer has no sense of humor – come on - it’s New Year’s Eve.
• I’m damn sure I’m using those drink coupons – no wait – the flight attendant just comp’ed me!  Excellent.
• I can’t wait to get home and enjoy my traditional Cuban food fest with my favorite neighbors.

But mostly:

• It was a great year to be a runner.

I was able to reflect on this during this morning’s 11 mile run around the lakes near LSU this morning. Perfect 55 degree temperature – started early and finished as the sun came up over the lakes.  What a great run to finish up the year with. I was awake enough to pull out the cell phone and snap photos to go along with this post.

11 miles also gave me some time to recall and appreciate some of my favorite runs this year.  I wanted to share some of them with you:

Spring Running in Houston’s Memorial Park:  April was first month working a new project there, I discovered Memorial Park during awesome weather.  That would give way to nasty summer heat – but I always enjoyed the park.

The Oklahoma City Marathon: Inspiring Spring marathon, beautifully run in a city I’d never visited before.  It was an awesome experience I can highly recommend.

Long runs around Town Lake (now Lady Byrd Lake) Park in Austin, TX: In September - a long run that I finished up by running through our company-sponsored 5K and then attending a great concert with the White Ghost Shivers – all before 10:00AM!  In December - long runs on two successive days – both under 40 degrees in bright Texas sunshine.  Priceless.

St. George Marathon, Utah – Unexpected rain, but a great experience with old and new friends along.  Great scenery and a PR to boot.  Sweet!

Baton Rouge, LA – Not so excited to get another away work assignment, but the discovery of the loops at LSU made it more palatable.  This morning’s run sealed the deal – I like the route.

Every Saturday: As great as those runs were, none were better than any given Saturday in Temple Terrace.  Knowing that our group was waiting got me through some tough work weeks this year.   

THANK YOU for getting up early for long runs, encouraging on challenging days, celebrating good days, commiserating during injuries, telling the world’s longest stories, chasing all the customers out of Einstein’s, and simply being great friends.  At the risk of igniting a spontaneous group hug, please know that how much I appreciate running with all of you. 

Special thanks to Natalia for being a great co-leader for the 5:1 group and to Iris and Linda for taking on the leadership role in the Tampa Galloway Group.  Thanks Hydration Team, all the other group’s leaders, Dean and Sooz for the holiday party and any other efforts I’ve forgotten.  All are appreciated.

Happy New Year and all the best in 2009!

Outstanding Running Calculator

I discovered an outstanding running calculator on this site:

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

They produce a very readable and printable report of “equivalent” times for various distances and training intensities.  Check it out!