Keep It Simple

HELLO ALL, Here are a few simple rules to remember for doing quality running workouts. The most important, and sometimes forgotten is to ease in! Yes, This applies to you experienced runners coming back from a lay off or injury. Wait to add hard workouts until you're running three to four times per week. Hold off on the speed work until you can handle your regular workouts.

Warm up, The body needs a thorough warm up to prepare itself for an intense workout. Try an easy jog for a mile or two.

Pay attention, Yes it sounds easier than it is. Keep focus by wearing a watch with a lap function, so you can record your splits. Log the data into your journal, so you can detect patterns such as starting out too fast.

Recovery, Let your body have time to properly recover. Faster runs should be followed up by at least one easy day. Listen to your body!! Hit the streets, Trainer Todd

Recipe of the week

Honey Peanut Chicken Marinade

1/2 cup honey

1/2 cup Dijon mustard

1/3 cup creamy all natural peanut butter

1/8 cup rice wine vinegar

1/3 cup low sodium soy sauce

2 Tbsp sesame oil

1 Tbsp ground allspice

Place all ingredients in blender and process until smooth and well combined. Pour marinade over the poultry in a ziploc bag or shallow glass dish. Cover dish or seal bag and refrigerate for up to 3 hours. Cook chicken as desired (baked at 350 degrees for 45 min)

We tried this last night. It's good served over jasmine rice with a tossed green salad. This is a heavier tasting sauce, but has a great flavor. Get your blend on, Trainer Todd

Helpful hints for training nutrition

Fuel up before you go: Athletes should consume 60-70% of their calories from carbohydrates. Filling your glycogen stores by eating carbohydrate-rich foods is essential before heading out for a long training session or race. Eating breakfast will help ensure that you don't dig yourself into a hole early. Starting off with a stable blood sugar level extends your muscle glycogen stores, eliminates hunger pains, and helps keep your head (and stomach) in the game.

• Consume 1-4 grams of carbohydrate per kilogram body weight (1kg = 2.2046lbs), 1-4 hours before exercise.
• Avoid high fiber foods, gas-forming foods, and very salty foods.
• If you can’t “eat” your meal try a liquid meal like, Ensure or Boost, which empty faster from the stomach than solid meals and prevent nausea.

Hydrate before, during, and after you train or race. First, drink adequate fluids on a daily basis, 2-3 liters of water minimum. You know you are well hydrated when you are urinating frequently and it is pale yellow in color.

• Drink 16 oz of fluid prior to exercise.
• Train yourself to start drinking before you feel thirsty. Aim for 4-6 oz of a fluid every 15 to 20 minutes, under normal conditions. (Weighing yourself before and after training can help you determine your personal fluid needs per session. A drop of a pound or two is generally acceptable.)
• Extreme conditions - heat or high humidity. Aim for 32 ounces of fluid an hour.
• After the run, drink 16 oz for every pound that you lost.

Keep up with your energy needs during the exercise. Replenish carbohydrates as you burn them. Don't wait until you hit the wall! If you expect to train longer than 1.5 hours, plan to refuel during the training period.

• The less fit you are, the fewer shortcuts you can take. Eat every 30 minutes to replace the estimated calories you burn per hour. Practice this!
• Create a calorie buffer. Consume 0.5 g carb/kg/hr. Sports drinks contain 35-50 g per bottle (20 oz), banana (30 g), ¼ c. raisins (30 g), energy bar (20-50 g) or sports gels (25 g).
• Stay with foods you are used to eating as much as possible.

Speed up your recovery time by refueling after long training or races.

• Consume 1.5 grams of carbohydrate per kilogram of body weight within 30 minutes of exercise and additional 1.5 gm/kg within two hours.
• Consume carbohydrate and protein in a 4 gram-to-1-gram ratio. Add a glass of milk or a cup of yogurt to your post exercise meal. Including small portion of meat, poultry or fish at your next meal (3 oz) will also do the trick.
• High carbohydrate fluids are recommended for the initial feeding to promote rehydration.
• Particularly important for athletes training more than once a day to enhance recovery for the next workout.

Beware of hyponatremia (low blood-sodium concentration), particularly in events or races lasting beyond four to five hours. Consuming large volumes of sodium-free fluid, such as water, causes this condition. Hyponatremia can cause fatigue, nausea, confusion and even seizures. Substitute an electrolyte replacement drink for plain water on training or races lasting longer than 60 minutes.

Fuel up before you go: Athletes should consume 60-70% of their calories from carbohydrates. Filling your glycogen stores by eating carbohydrate-rich foods is essential before heading out for a long training session or race. Eating breakfast will help ensure that you don't dig yourself into a hole early. Starting off with a stable blood sugar level extends your muscle glycogen stores, eliminates hunger pains, and helps keep your head (and stomach) in the game.

• Consume 1-4 grams of carbohydrate per kilogram body weight (1kg = 2.2046lbs), 1-4 hours before exercise.
• Avoid high fiber foods, gas-forming foods, and very salty foods.
• If you can’t “eat” your meal try a liquid meal like, Ensure or Boost, which empty faster from the stomach than solid meals and prevent nausea.

Hydrate before, during, and after you train or race. First, drink adequate fluids on a daily basis, 2-3 liters of water minimum. You know you are well hydrated when you are urinating frequently and it is pale yellow in color.

• Drink 16 oz of fluid prior to exercise.
• Train yourself to start drinking before you feel thirsty. Aim for 4-6 oz of a fluid every 15 to 20 minutes, under normal conditions. (Weighing yourself before and after training can help you determine your personal fluid needs per session. A drop of a pound or two is generally acceptable.)
• Extreme conditions - heat or high humidity. Aim for 32 ounces of fluid an hour.
• After the run, drink 16 oz for every pound that you lost.

Keep up with your energy needs during the exercise. Replenish carbohydrates as you burn them. Don't wait until you hit the wall! If you expect to train longer than 1.5 hours, plan to refuel during the training period.

• The less fit you are, the fewer shortcuts you can take. Eat every 30 minutes to replace the estimated calories you burn per hour. Practice this!
• Create a calorie buffer. Consume 0.5 g carb/kg/hr. Sports drinks contain 35-50 g per bottle (20 oz), banana (30 g), ¼ c. raisins (30 g), energy bar (20-50 g) or sports gels (25 g).
• Stay with foods you are used to eating as much as possible.

Speed up your recovery time by refueling after long training or races.

• Consume 1.5 grams of carbohydrate per kilogram of body weight within 30 minutes of exercise and additional 1.5 gm/kg within two hours.
• Consume carbohydrate and protein in a 4 gram-to-1-gram ratio. Add a glass of milk or a cup of yogurt to your post exercise meal. Including small portion of meat, poultry or fish at your next meal (3 oz) will also do the trick.
• High carbohydrate fluids are recommended for the initial feeding to promote rehydration.
• Particularly important for athletes training more than once a day to enhance recovery for the next workout.

Beware of hyponatremia (low blood-sodium concentration), particularly in events or races lasting beyond four to five hours. Consuming large volumes of sodium-free fluid, such as water, causes this condition. Hyponatremia can cause fatigue, nausea, confusion and even seizures. Substitute an electrolyte replacement drink for plain water on training or races lasting longer than 60 minutes.

This information was provided by Meredith Terranova, RD LD – www.eatingandlivinghealth.com

meredithbn@yahoo.com or 512-527-9578

ã2005, M. Terranova

Recipe of the week

Green Machine Stir Fry

2 medium leeks (white & light green parts only), halved lengthwise and rinsed well

2 tablespoons olive oil

2 tablespoons minced fresh peeled ginger

2 cloves garlic, minced

1 head bok choy (3/4 pound), cored & cut into 1/2 inch pieces

2 cups snow peas, trimmed

3 celery stalks, sliced 1/2 inch thick

Sea salt to taste

1/4 cup low-sodium vegetable broth

Cut leeks into 2-inch pieces: separate layers. Heat a large skillet or wok over medium-high until hot. Add1 tablespoon olive oil, swirl to coat skillet. Add half ginger, half the garlic, and half the leeks. Stir until leeks begin to soften, about 1-2 minutes. Increase the heat to high; add half the bok choy, half the snow peas, and half the celery. Season with salt. Stir until vegetables begin to soften, about 2-3 minutes. Add half the broth; toss until the snow peas are bright green, about 1 minute. Transfer vegetables to a platter. Serve over brown rice and top with 95% boneless, skinless, grilled chicken tenders. Cooking the vegetables in two batched ensures that they don't become watered down. This is a delicious way to get your vegetables. The recipe does take some time to prep and cook, so try it on a Sunday. HAPPY PREPPING, Trainer Todd