Galloway Training – June 21 – Hot Weather Running and Walking – excerpted from Galloway Training Programs by Jeff Galloway pages 162-164

There’s good and bad news about exercising in the heat. First, the bad news: when the temperature rises above 55 degrees Fahrenheit, you’re going to go slower and feel worse than you will at lower temperatures. But, by gradually preparing yourself for increased temperatures and taking action from the beginning of hot weather workouts, you’ll get a welcome dose of the good news. You’ll learn how to hydrate yourself, what to wear and when and how much your body can take in the hot weather. All of this will help you recover faster and exercise better than others of your ability on hot days.

As the mercury rises above 60 degrees Fahrenheit, your body can’t get rid of the heat buildup. This causes a rise in core body temperature, leading to an early depletion of fluids through sweating. The internal temperature rise also triggers rapid dispersion of blood into the capillaries of the skin, reducing the amount of that vital fluid that is available to the exercising muscles. Just when these workhorses are being pushed to top capacity, they are receiving less oxygen and nutrients due to reduced blood flow.

To stay cool above 55 degrees Fahrenheit –

Slow Down Early – for some this will mean training with a slower group on hot day and longer distances.

Wear lighter garments and not cotton – Don’t wear cotton clothes. Sweat soaks into cotton, causing it to cling to our skin, increasing heat buildup.

Pour your water over yourself – our take advantage of the ice at the Metro DC Galloway aid stations.

Don’t wear a hat! – Hats keep your heat from being released through the best vent you have, the top of your head. Don’t cover it up.

Drink cold Water – Not only does cold water leave the stomach quicker than any type of fluid, it produces a slight physiological cooling effect.

Take a dip or Shower – On hot days you can significantly reduce heat buildup if you spend three to four minutes in a pool or cold shower every mile or two.

Don’t eat a big meal – Eating too much, particularly meals that are high in protein or fat, will put extra stress on your system when you exercise

Adjusting for the Heat – As the weather gets hotter, you must slow down your pace from the beginning; 30 seconds per mile slower for every five degree increase in temperature above 60 degrees Fahrenheit.


Galloway Training – June 14 – Do You Need Hydration Help – Try Generation UCAN

As endurance athletes, we all have to address hydration at one time or another.  We have to decide when to hydrate, how much to use and find products that don’t upset our stomachs and we often look for products that won’t negatively impact our waistlines.  Enter Generation UCAN.  UCAN is a carbohydrate that finally allows the body to burn fat by putting you in the metabolic state to release (instead of store) body fat. UCAN controls blood sugar and insulin and is a powerful tool to help optimize workouts and achieve weight loss results.

UCAN for Breakfast

Having UCAN for breakfast will help you control blood sugar in the morning and start your day off in
a fat-burning mode.

UCAN shake as a side with a healthy breakfast
• 1 scoop Chocolate UCAN, 8 oz. almond/soy milk or cold water, shake well

UCAN as the carbohydrate portion of a breakfast shake:
• 1 packet Chocolate UCAN, 1 tbsp. peanut/almond butter, 8 oz. water, blend with ice

UCAN at Night
Nighttime snackers can try UCAN as part of a healthy dessert shake to control blood sugar,
cravings, and nighttime overeating. Instead of 50 grams of sugar in an average bowl of ice cream, try
making your own UCAN ice cream.

UCAN Chocolate Peanut Butter Ice Cream
• 1 packet Chocolate UCAN, 1 tbsp. all-natural peanut butter, 4-6 oz almond milk, blend with
10 ice cubes (use extra ice for added thickness)

Generation UCAN’s revolutionary nutrition can benefit us in a variety of
ways. Here are some common situations where UCAN is helpful:

1) You need help fueling for a long run!
• UCAN is a slow-burning carbohydrate that releases steadily over time, delivering long lasting
energy without needing to re-fuel frequently!
• 1 packet of UCAN taken before a workout lasts for 90 minutes to 2 hours; For runs longer
than 2 hours, use an additional packet of UCAN every 75-90 minutes!

2) People who struggle to eat before a run or who get GI distress from gels!
• UCAN is very gentle on the stomach; you don’t feel it in your stomach 10-15 minutes after
you drink it; use less water to prevent “sloshing”!
• The simple sugars and maltodextrin found in most gels/chews are small molecules that sit
in the stomach and exert pressure on your GI tract, which can cause discomfort!
• UCAN’s carbohydrate is a large molecule that exits your stomach rapidly! !

3) People looking to maintain/lose weight!
• Simple carbs like bagels, cereal, gels/chews enter the system rapidly and cause a spike in
blood sugar levels (too much sugar in your blood); the body responds to by saying “burn
the sugar first, don’t burn fat”; this is why people can gain weight during marathon training!
• UCAN’s carbohydrate releases steadily into your body and gives you calories at the rate
you need them, allowing you to burn more fat for fuel and improve body composition!
• Drinking the protein UCAN after a workout can help control your appetite by keeping your
blood sugar stable; low blood sugar after a workout is what often causes us to overeat

For those of you like Liza, who run first thing in the morning and are hungry, you could try one of two
things to help with the hunger. Try one of our protein flavors (I know you try to stay away from whey) or add a
scoop of your own vegan protein powder to one of the other flavors. Vanilla protein powder mixes well with the berry flavors or you can use any flavor protein powder with the plain UCAN. The protein will help curb hunger and you’ll get the steady energy release from our carb.

The other option would be to eat a small breakfast along with UCAN. I would recommend half a banana with some peanut butter or almond butter rather than just an entire banana, as mixing in some protein and fat with the carbs from the banana will help slow the blood sugar spike and allow UCAN to work better. You could also try eating a couple scrambled eggs and/or some avocado as well.

In general, foods that work best with UCAN are sources of protein/fat that do not spike blood sugar. The purpose of UCAN is to provide a slow release carb that maintains blood sugar and energy for a long time, so as much as possible you want to try not to mix it with too many fast-acting carbs that will spike blood sugar and cause highs and lows in energy.

Free Group Evening Fun runs and Fitness Walks

Free Group Evening Fun runs and Fitness Walks

Join us for a 4o minute workout and a light meal on the 2nd and 4th Thursday each month from June to September. Friends, family and non-members are welcome!

Schedule – all events start at 6:30 pm – See full schedule on the Calendar Tab.

June 12 – CANCELLED – First Fun Run of the Season

Galloway Training – June 7 – How to Choose a Race

The question came in – “I have a friend who is interested in walking a half marathon.  Are there any local half marathons that are walker friendly and on Sunday?”

The response “There are lots of walker friendly events, but your friend’s pace is what decides if it’s friendly for her.  Local is relative 200.  We drive up to 2 h ours on race morning, which rules in a lot of events or if she has some drive time Saturday night for a Sunday race.

Have her check Running in the USA website.  It lets you sort by state, date, distance.

If you have a chance, speak with our Walker group and see what they recommend or have scheduled.

Races all have field time and they list it on their website so it’ll be easy for her to find races.”

While the question related to walking it is not limited to walkers.  For each of us there are a host of factors that will make a race appealing or send us running in the other direction.  When looking for a race, you have to decide what is most important to you in a race.  Do you like flat, fast courses or do you prefer varied terrain aka hilly courses.  Do you want a road or trail race or a combination?  Depending on your pace or the race’s restrictions, you may need to consider course cutoff times.  You also need to decide on distance and how prepared you are or how much time you have to train and will this impact a more important race you have on your schedule.

Another factor for races is location and do you have the time to get there, get your packet, run the race, rest and get home.  Some races are a day trip and for others you will arrive the night before and depart as soon as you get out of your race gear.  On other occasions, you will need to leave the day after the race, or decide to make a vacation out of the trip.

Whatever you decide, you need to do your homework.  Know what kind of races you like and seek them out.  Know your budget – how much time and money you have to spend on each race.  Find out how big the field is.  Some races will have more than 30,000 people or a few hundred.  Can you wear headphones?  What food and drink are they serving and how far apart are the aid stations.  How hilly is the course and are you prepared for the hills.  Knowing the hill profile also helps you manage your energy output.  You may not want to go out so fast if you know you’ve got 3 or more major climbs.

While there is a lot to consider when selecting a race, you can decide to go willy-nilly and register for races just because you like the location or the swag or your buddies who are doing the race with you.  If you’re the willy-nilly type, be sure to do lots of hill work so you’re ready for anything.

No matter how you pick your races, do your homework and check into the history of the race and the race management company before your register.  In the last two months, there have been reports on two race management companies that have set up events, collected entry fees and then canceled, or didn’t hold the race and gave no notice.  The thing about these groups is that entrants have almost no way to get their money back.  For races longer than 10 miles, you can check to look for races and read reviews from past participants and see how long the race has been around.  For shorter races, it’s not always easy to determine if they’re legitimate.  You can check to see how many years they’ve run the race, check with their charity partner or the municipality where the race will be held as all races require local permits.  This may seem like a lot of work, but most of us work hard for our money and don’t want to just hand it over and get nothing for it.

Do your homework, get in your training and get to racing!  If you don’t want to race, volunteer.  Wait ’til you see what it’s like from the other side of a race.