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Running Advice - Extra, Issue #003 -- July 2003 Issue
July 26, 2003

Hope all of you are enjoying your summer as much as I am. I've just finished a week of volunteer labor with a group of high school and junior high kids doing home maintenance for low income homeowners. I'm going to have to go back to work to get some rest!

I have a whole new appreciation for those of you who have to stand up all day in the heat and then try to get in training runs after work.

Have any of you been following the Tour de France? I was already impressed with Lance Armstrong before this year's race but now I'm really impressed. What a competitor! Did you know he has a bit of a running background? He competed in triathlons as kid and was quite successful.

Sorry for my sidetracking...let's get started with this month's newsletter.

Jeff Ray

Running Quotes

"Something's not going right and there's nothing I can do about that now. All I can do is wake up every morning and do my best. I'm not going to cry and whine. I'm just going to do my best."

-Lance Armstrong, four-time champion of the Tour de France, going for his fifth win

Ray's Rambling's

Cool Advice: Summer running too hot for you? Plan your runs so they go past a firehouse, a cemetery, gas station or a local park - places where water pumps or water fountains are accessible. Midway through the run, take off your shirt (ladies - keep those sports bras on!) and soak it in the cold water. Put it back on and feel your body say "Ahhh!"

Coach Speak

Best 5-K Race Strategy: You're excited. You want to perform well. So what's the best strategy for that all important first race? Relax and enjoy it! Take in the fun and excitement of race day. Don't worry if you don't know what an "even pace" is. You'll figure it out in all those 5-Ks to come.

However, if you're really set on a strategy, running an even pace is best. Pick a goal pace that's slightly faster than your everyday training pace. At the start, line up near runners hoping to run your pace. Don't line up too close to the front. Maintain your pace for 2 miles or so. Then, if you feel good, try gradually picking it up to the finish.

Good luck!

News Flash

Run Faster by Relaxing: "Almost any runner who can look less tortured while running will probably run faster," says Dave Martin, Ph.D., an exercise physiologist and advisor to USA Track & Field.

For that "less tortured" look, concentrate on this sequence:

1. Most important, relax your jaw. Relaxing your jaw opens up everything else. 2. Consciously drop your shoulders. They should be loose and down, not tightly bunched up around your ears. 3. Shake out your hands and arms. 4. Think "smooth, efficient, fast."

Nutrition Tip

The joy of oysters: Oysters have an amazing amount of zinc; a serving of six will give you 500 percent of the dietary requirement. Zinc builds the immune system and maintains muscle tissue. It is also essential for sperm production and sexual function in men. Perhaps this is why oysters also have a reputation as an aphrodisiac.

Workout Spotlight

Go for a Spin: If you're running legs need a break from the pounding of the roads, head to your local gym and jump in a spin class. If a class isn't available, jump on a spin bike solo and do your running speedwork on the bike rather than the roads. This change-up will do your body good.

Enjoy the tips listed above? Want to discover more great running tips, techniques, and strategies? I highly recommend: Runner's World Magazine! I learn something new in each issue.

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