Weekly Diet Tip from GSTC Dietitian, Shawnee Naughton
Dear GSTC- Let's clear the air of the bad rep saturated fats have obtained for themselves. As humans beings, it is very important that we keep whole, natural fats in our diets. Some examples include (if cooking) butter, lard, poultry fats, coconut, palm and palm kernel oils and sparingly, Extra Virgin olive oil (EVOO). If you aren't going to be heating the food or fats, I would suggest again using EVOO, or sesame, peanut or flax seed oils. Fish fats, especially cod-liver oil, can provide a "bang for their buck" with extremely healthful fat-soluble vitamins. The most important advice about fats is definitely to avoid using highly processed fats, which have been linked to many food related diseases such as heart disease, cancer, and osteoporosis. These fats include all hydrogenated and partially hydrogenated oils, soy, corn and canola oils (margarine, etc), and vegetable oils heated to very high temperatures in processing and frying. Email her with questions: snaught@eden.rutgers.edu
"We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are." ~Adelle Davis (1904 - 1974)~
Vote for 2011 Awards & Mail in 2012 Dues
-Get your email in ASAP....vote for the 2011 GSTC Awards! ASAP!
-Get your 2012 yearly dues in (10 Dennis St #237 New Brunswick 08901)
GSTC Marathon Plan Starts TODAY
That's right! Today baby! Track workout 12/28 @ 6 PM at Don Bosco Prep and LR Saturday 12/31 @ 9 AM from the SADDLE BROOK training compound....do it up! Coach D: robbob13@hotmail.com
A Note from Our Media Director, Tony Polite
Long Run "World Cup" Lottery Process
The Quiet Storm is in the holiday spirit, with the Santa hat and all. Check it out....about our team Sunday long runs in 2012:
This Week in Training
Distance
It's time to get back to it! I have heard from very few of you about the events you want to focus on in the indoor and outdoor seasons. Some of you are thinking spring marathon. Some of you are thinking road 5ks. Some of you are thinking track miles. Whatever it is, it will help me map out a plan that's best for you if we're on the same page.
It's very early still, so there won't be a whole lot of difference in the training plans just yet. We'll be focusing on developing some leg speed and getting back into the groove of the faster stuff, but we're not going to deviate much from the plan that worked for us in the fall.
This first week, you should be able to hit 65-75% of your mileage from late November/early December. In the next two weeks we will push your volume max. Consider what more you can do with an extra 10-15 miles a week!
Monday – comfortable run + 10x80m strides
Tuesday – 3mile tempo at 10k race pace-10sec. Finish at a track and go for 3 sets of 3x300 at mile pace, then mile pace minus 2, then mile pace minus 4. So imagine 54-52-50 if you estimate a 4:40 mile.
Wednesday – medium run (estimate 75% of long run duration) – Go on feel.
Thursday – Super easy 30-50 mins
Friday – Fartlek run of 8x1:30/2:30 – keep the recovery intervals honest!
Saturday – comfortable run + 10x80m strides
Sunday – long run!
Sprints
Lights are off at Metuchen HS....so Bishop Ahr 5:45 MON and WED. 1 Tingley Lane Edison
Monday: 400m: 6 x (2x150) @ 800m pace, 2x100 @ 400m pace; 800m: 3x900 (40-13-40-13-40-13)
Tuesday: 400m: 12x100 stride; 800m: 45-50min recovery run
Wednesday: ALL 3 x (2x100) @ 200m pace
Thursday: 400m: 8x150 stride. 800m: 45-50min run
Friday OFF
Saturday 10am @ Bishop Ahr. 400m: 5 x (200/50) @ 800m pace/ 100m pace; 800m: 4 x (600/200) 75/400 pace, then 30
Sunday 400m: 10x50 stride; 800: 60-70 min long run
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Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions
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