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Running Advice - Extra, Issue #005 -- September 2003 Issue
September 30, 2003

I live in the southeastern United States (Alabama) and we are just starting to enjoy some beautiful fall weather. I enjoy running year around, but an early morning 'fall tempature' run is just invigorating! Makes you want to stay out there just a little longer doesn't it? :)

Speaking of longer runs, I know many of you are probably training to run a marathon. In this month's newsletter I cover a great workout that will definitely help your speed, endurance, and pace for those long races.

With that said...let's get started with this month's newsletter.

Jeff Ray

Running Quotes

"I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have even known."

- Emil Zatopek, after a marathon

Ray's Rambling's

Looking for a unique rememberance item for a special race? Take a look at:

Framed TShirt does a great job of putting Race TShirts, medals, pictures, race numbers, etc. in an attractive display that you will cherish for years to come! If you decide to visit, tell them 'The Running Advisor' sent you.

Coach Speak

Ditch the Stitch: "If you get a side stitch, tighten your abdominal muscles. Act as if someone were about to punch you in the stomach. Also, breathe out through pursed lips. This will also contract your abdominals." - Ed Eyestone

Injury Prevention and Treatment

Find different places to run throughout the week so you won't stress your ligaments, tendons and muscles by constantly forcing them to move in the same way. Don't run on hills day after day and try to stay off roads that are steeply cambered.

Nutrition Tip

Make it Steak: "A juicy piece of steak may not look like a healthy entree, but it is. If red meat is a part of your menu plan, steak should be one of your regular selections. It's loaded with vital minerals such as zinc and iron, two minerals many runners don't get enough of. Fish and chicken also supply these minerals, but beef packs more per serving than the white meats." - Liz Applegate, Ph.D.

Workout Spotlight

Run Yasso 800s

Run 800-meter repeats on a track in the same minutes/seconds as your hours/minutes goal time for a marathon. (If your goal is a 4:30 marathon, do your 800s in 4 minutes and 30 seconds).

Run Yasso 800s once a week. Start with 4 or 5 at your appropriate pace, then add one a week until you reach 10. The first few weeks will be easy but the last several will be 'challenging'. This workout builds focus and concentration, as well as speed-endurance. - Runner's World

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