Training and Motivation Tips from Jeff Galloway


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Hi everyone! I hope you’re having a great day! Here’s more helpful training and motivation tips from Olympian Jeff Galloway.

 

Why do we get injured?

1.  Be aware of irritation of weak links.

 The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees – Feet – Calf – Achilles – Hip – Glute/piriformis/sciaticia

 But the body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.

 So, if you’re sensitive to the first indication of irritation in these areas and take immediate action it’s possible to avoid injury.

 2.  Stress buildup due to the way we train.

  • Training schedule is too intense-not enough rest between stress.
  • Adverse Training Components-speed is too fast or has too much, too soon.
  • Running form-too long a stride, forward lean, bouncing too high off the ground.

 Staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury.


 

Top 5 ways to avoid stress buildup and avoid injuries

 1.  Take walk breaks more frequently, and run shorter run segments

2.  Form: shorter stride, feet low to the ground

3.  Slower long runs, with more walk breaks

4.  Avoid Stretching

5.  Be careful when running speed sessions


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Have a great week and happy running!!
 

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MealEnders Review and #Giveaway #Ad


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I was offered the chance to try out MealEnders and do a review as a Sweat Pink Ambassador and was curious to learn more about them. My habit of snacking between meals isn’t nearly as bad as it used to be but there are some days (like after a long run) that I seem to want to snack more than others. If you know me, then you know I do not advocate skipping meals because it’s extremely important to nourish your body. These are not for that…they are for those times when you’ve had a meal and it’s time to tell your belly that you’ve had enough. Have you ever had that feeling about 20 mins after a meal of “Why did I eat those last 2 bites??!!” Yeah, me too. That’s because it takes a little time for the brain to figure out that your belly has had enough. Also, these help with those times that you want to pop a snack in your mouth (maybe out of boredom or habit) when you really aren’t that hungry.

Here’s a description of what they are:

A first of its kind weight management product, MealEnders are low calorie, drug and stimulant free Signaling  Lozenges, designed to help people learn to avoid overeating and master portion control by clearing the desire to consume more than needed from the mouth and mind. Unlike extreme diets, meal replacements, appetite suppressants or supplements that focus solely on your stomach, MealEnders work with the  body’s natural hunger rhythms using a combination of behavioral, psychology and sensory science.

 

How they work:

MealEnders consist of two components: a sweet, outer reward layer and a cooling/tingling inner core. The  outer layer provides a measured dose of “dessert,” usuall  associated with the end of a meal.  The inner  core engages the trigeminal nerve (the nerve that senses “taste” sensations in themouth) with long-lasting cooling/tingling sensations to cue the end of eating and clear the palate. By keeping your mouth and mind occupied for up to 20 minutes (the Overeating Zone when you are full, but often continue to eat because  your brain has not yet received the “fullness” signal), MealEnders naturally transition you away from the desire to overindulge, giving your body’s natural satiety process time to catch up and let you know you’re full.
MealEnders are a tool, not a magic elixir, and work on a behavioral, sensory and psychological level in the following ways:
BEHAVIORAL
  • Establish an important chronological marker for meal and snack end
  • Fill the 20 minute gap until normal satiety signals reach the brain
  • Create a pause in eating patterns so healthier behaviors may be established
  • Break the cycle of eating and chewing

SENSORY

  • Provide a measured sweet cue for dessert replacement, followed by a palate cleansing to reduce cravings  
  • Engage taste receptors to transition you away from foods being consumed  
  • Alter anticipated taste of additional  food
  • Temporarily modify olfactory perception -­‐ often a cause of overeating

PSYCHOLOGICAL

  • Heighten mindfulness of natural digestive rhythms
  • Create habitual cueing of meal completion
  • Train the mind to recognize healthy portion sizes
  • Empower a sense of control

 

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How and when to use them:

Just as behavioral techniques can be modified to meet a variety of situations, MealEnders can be adapted to meet an individual’s needs.

When to Use:

  • At the end of a meal to replace dessert.
  • When you feel the urge to finish a large plate of food, just because it’s there.
  • When you crave a second helping but don’t feel hungry.
  • When you want to snack on junk food between meals.

How to Use:

  • Identify your moment of temptation and instead of dessert, another helping, or a snack, enjoy a Signaling  Lozenge.
  • Savor the lozenge; allow to completely dissolve. No chewing or biting!
  • Feel the active taste sensations cleanse the palate and stimulate both your mouth and mind, giving your brain time to realize you’ve had enough to eat.
  • For best results, use consistently and combine them with a healthy diet and exercise.

MealEnders_Wrappers_LargeI was sent 4 packages (25 pieces each) of MealEnders to try out for my review. The flavors were Citrus, Mocha, Cinnamon and Chocolate Mint. Out of the 4, I really liked the Chocolate Mint the best. To me, it was more like something I’d have after a meal at a restaurant. My husband preferred the Mocha flavor, but he’s more of a coffee person.

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Want to try some for yourself? They’re also providing one of my readers 4 bags of their own!

Giveaway ends 4/1/15.

Click here to enter!!

Be sure and check them out on their website, Facebook, Twitter and Instagram!

Have a great week and good luck!!

*Disclaimer: I was provided a sample 4 pack of MealEnders in exchange for an honest review. All opinions are my own.*

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Jeff Galloway’s Training Tips for this week


Happy St. Patrick’s Day! Here are more of Jeff’s training and motivation tips!

 

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Training and Motivation Tips

by Olympian Jeff Galloway

 www.runinjuryfree.com

  • Most injuries experienced by my runners are due to 1) pacing long runs too fast, 2) increasing the weekly mileage too quickly, 3)lengthening stride and 4) stretching.
  •  The principle in staying injury free is to balance gentle stress with the right recovery periods-allowing for rebuilding. (for more information, see my book RUNNING INJURIES)
  •  Finding the right Run Walk Run strategy from the beginning of a run has been the best way I’ve found to stay injury free, come back from an injury and in some cases, continue to run while the injury heals. (See my book RUN WALK RUN)

Are you concerned that running will damage joints, and other body parts ? I was told this regularly, from my first week of running over 50 years ago but the research shows the opposite result: Runners have healthier joints, etc. than non runners as the decades go by.

  • While researching for my book RUNNING UNTIL YOU’RE 100, I reviewed dozens of studies and could not find one showing that running harms legs, feet, joints, etc.
  • It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.
  • A respected and large population study out of Stanford following thousands of runners over 50 who had run for more than 20 years concluded that runners had less than 25% of orthopedic issues compared with non runners of the same age.
  •   As long as you stay below the threshold of irritation you can often continue to run while the injury heals.

Runners from Austin, Duluth, Denver, Metro Dc, NW Indiana, and Montgomery County, MD – We are coming to you! There is a Galloway Training Program starting near you in the month of March! Check the calendar for more information.

LAST CHANCE! 
All Roads Lead To Rome!
Deadline extended until March 8th.
(Time & Space is now limited – 2 slots left)
Sign up at www.RunITALY.com or www.RunROME.com
Have a great week!

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More of Jeff Galloway’s Training and Motivation Tips


As you know, I’m now a Jeff Galloway blogger and I’ll be providing training and motivation tips regularly from Jeff. I followed his program for my last marathon and got a PR!

Here are some pointers for this week:

Training and Motivation Tips

by Olympian Jeff Galloway

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Olympian Jeff Galloway http://www.runinjuryfree.com

 

  • The training journey for a marathon or half marathon raises your body’s physical performance capability and your sense of what you can do in life.

 

  • Running helps to bring body, mind and spirit together in a unique and wonderful way

 

  • In researching my book MENTAL TRAINING I discovered that running turns on brain circuits for a better attitude more vitality and empowerment better than other activities studied.

 

  • In researching my book RUNNING UNTIL YOU’RE 100, I found numerous studies showing that runners have healthier orthopedic units than non runners even after decades of running.

 

 

Training:

  •  When a runner takes walk breaks early and often enough for the individual the muscles are strong to the end.  See RUN WALK RUN at www.jeffgalloway.com for recommendations by pace per mile.

 

  • The “exhaustion wall” can be avoided by running longer long runs up to or beyond race distance-using the appropriate run-walk-run strategy.

 

  • Marathoners tend to improve time by an average of more than 15 minutes when they increase their longest run from 20 miles to 26 miles.

 

  • To recover fast, run the long runs at least 2 min/mi slower than you could currently run in a marathon

 

  • The right run-walk-run strategy from the beginning of each run, gives any runner control over fatigue, injury-elimination, and recovery.

 

  • In numerous surveys, runners improved over 13 minutes when they shifted from running continuously to use of the right run-walk-run strategy.


Looking to run a half marathon or marathon that goes beyond the ordinary?   RUN ITALY Tours offers more than others do and travel with “Coach Jeff”.

March 22, 2015 – Rome Marathon 26.2, 13.1 and 5K distances
Book NOW at www.RunITALY.com!

 

2014 Virtual Half Marathon and 5k (Inaugural)
Last chance to become a “Legacy” participant!
Closes March 1, 2015
    ** Register at - https://jeffgalloway131.com/registration/ **
Expires 3/1/15

Have a great week!

 

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Thoughts from the 40’s and Words of Advice to my Kids


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*I began writing this last year as I transitioned from my 30’s to a new “age group”. For several reasons, I never ended up publishing it on my birthday as I had planned.  There isn’t much running talk in it (well, maybe a little) but contains a lot of things I’ve thought about while out on my runs. As I read over it today, I decided to add a little more to it now that I’m staring 41 in the face.

 

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My sister, Kim, and me on my 2nd birthday.

 

Do you remember when you were little and it seemed like your birthday would never get here? Even if it was a week away, it seemed as though it was taking FOR-EV-ER. Funny how that changes as you get older. I’m writing this exactly 1 week from my birthday, btw. I’m not sure when it all changed but I do remember there was a time several years ago that “I can’t wait!” turned into “I’m in no rush….” That’s not really a bad thing though, you know? Things are so rushed these days. Everything has to be Now, Instant, Overnight and On Demand – which, I’ll admit, can be nice sometimes (like 2 days before Christmas and you still can’t find a specific gift except on Amazon). It also can make it hard to enjoy life too. I use my wall calendar a lot to keep up with everything I have going on every month and there are days that I literally feel like I can’t catch my breath. Does this have anything to do with being 40? Well, not directly since I’m still 39 while I write this. I guess what I’m trying to say is that life goes by so fast already. Being crazy busy with a million things to do doesn’t necessarily make your life more fulfilled. If anything, it may cause you to miss out on some of the little things, the stuff you can’t buy. I’m only saying this because I’m guilty of doing it.mom

It’s funny how our way of thinking changes as we get older (for most of us, at least :-) ). Here are a few things I’d like to share with my kids (and you) now that I’m *almost* 40:

  • Slow down when you can. Life goes by in a hurry, despite what you think when you’re in your teens and 20’s. You believe you have all the time in the world and before you know it, you’re 30 something and at your 20 yr high school reunion trying to figure out where the time went. *It’s also very unpleasant when your favorite songs from high school are on the “oldies” station. :-/

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  • Enjoy your kids. The time that your kids are little goes by in a flash. I know that it seems like some days feel like they last 48 hours and it’s hard – I still have days like that – but they don’t last forever. One day, you’ll look back and wish they were still big enough to climb into your lap and rock.

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  • Take a lot of pictures. I know in this day and age, it seems like something pointless to say since just about all of us own a phone that has a camera, a tablet with a camera, a laptop with a camera, etc….but I’m not talking about our “I just finished working out/running 15 miles and I’m really sweaty selfies” or “This is my delicious food I’m about to chow down on” pictures. (There’s nothing wrong with those, btw – I take those too.) Just be sure to take some of you and your spouse when you’re out on a date together, your kids when they’re learning to ride their bike, picking flowers, drawing with sidewalk chalk or doing silly stuff. Memories. Things that they will want to look through when they’re all grown up and, when they do, they’ll smile and hopefully share them with their children. 
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Zach was showing us his jumping skills while at the beach.

 

  • Write stuff down. My mother has been telling me this for years. “Write it down because one day you’ll forget when this or that happened, even though you think you won’t.” She’s right. I’m glad I listened to her and wrote *most* things down. There are so many things that I think will forever be etched in my mind but then other wonderful things happen and if it weren’t for writing those milestones down, I’d forget some of them. Here’s what I mean: I’ve had 5 kids start 1st grade, 4 kids lose baby teeth (Zoe’s still hanging on to hers.), 4 trips to Disney World that was a 1st time trip for one or more of the kids and don’t even get me started on all of the funny and unique words each one has had for this or that when they were younger. As you can imagine, this old mommy brain starts getting overloaded. Besides, I just don’t remember things as well as I used to. (Although, I do tend to remember things better while I’m running. You knew I wasn’t going to go a whole post without mentioning it, didn’t you? ;-) )
  • Take care of yourself. This may seem like another given but sometimes we are so involved with taking care of everyone else that we forget that we need to make sure we’re eating well, sleeping, exercising, etc. This is something else I was guilty of for a long time too. (I’m still guilty of not getting enough sleep…) I focused so much on taking care of my kids/home that I completely ignored my deteriorating health. What I didn’t realize was that I was slowly sidelining myself from life, not to mention setting a terrible example for my children. I now hope I’ve set a different example for them. For my older kids – I hope that you can see that you can turn things around and make changes even when it seems almost impossible. This doesn’t just apply to physical health – this applies to life. For my younger kids that don’t really remember the unhealthy me – I hope you see that I want to take care of myself so I can take care of you to the best of my ability. I want to run with you, ride bikes with you, go exploring in the woods and, instead of spending money on doctor visits and medicine for me, we can spend it on trips to the zoo or the Children’s Museum. I don’t think choosing to take care of yourself is a selfish thing. I think it’s making a choice to be healthy so you can play an active part in the lives of the people you love. Find something active that you enjoy doing and do it! It doesn’t have to be running but it certainly is fun. :-)
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Zoe running like the wind.

 

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Riding bikes with the kids.

 

February 18, 2015

  • Forgive yourself. I can’t tell you how many times I’ve messed up in the past – especially when I was younger. Some of them were huge, horrible mistakes and some were just dumb. I find it amazing that even when God and everyone else around us forgives us, we (or at least I) want to keep drudging it up and agonizing over it. I’m here to tell you that no matter how many times you feel bad about it, wish it didn’t happen, or tell yourself how big of a dummy you were – it still happened. It’s true. I’ve tried it. What I’ve learned is that distraction and discouragement are two of the most powerful tools the enemy uses to try and create a sense of defeat. (We have some powerful tools too, by the way: Ephesians 6:10-18.)  I will still unfortunately make mistakes and mess up at times because I’m human. I do feel like I’m a little wiser though and, as my pastor put it last week, sometimes instead of asking yourself “Is this good or is this bad?”, you should ask yourself, “Is this the wise thing to do?”. That made so much sense to me. (Example: Is running a marathon bad? No, it’s a life changing experience. Is running a marathon with no food or water when you’ve never run over 2 miles the wisest thing to do? I’d say no. It could actually be a life ending experience.)

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  • For my daughters, don’t be your worst critic. (This applies to my sons too but I see it so much more with girls.) I’ve said this so many times but if you wouldn’t put down your best friend and say terrible things to them, why would you do it to yourself? There’s a distinct difference in saying, “Ok, I need to really start watching what I eat because I’m not eating like I should and I need to be healthier.” Instead of saying, “I hate myself. I’m fat and I wish I looked like this or that.” Once again, it’s not that I haven’t said that last statement in the past but the only results it brought me was depression. If you aren’t where you want to be, then, as I said earlier, you can do something about it. Be thankful for who you are and what you’ve been given even if you do wish your feet were smaller or eyes were this or that color. You’re you for a reason.  You’ve been put on this earth for a purpose! Also, don’t participate in this horrible frenzy of girls putting down each other constantly. (My daughters already know it’s not tolerated in our home.) Tearing someone down doesn’t make you a stronger or better person. Truly strong, confident women build each other up. Talking about someone and putting them down for how they look or what they do or don’t have is mean and it’s wrong – whether you’re in middle school or middle aged. Period.

 

We found these rocks while out on a long run.

We found these rocks while out on a long run.

 

  • Don’t assume that you’ll have tomorrow to tell someone you love them, forgive them or ask for forgiveness. Last year, I nearly lost my dad because of a cardiac event and my husband in a car accident. Thankfully, they are still here with us but it really reminded me how life can change in a blink of an eye. As a teenager, I had the chance to talk with a friend of mine and apologize to her about a silly disagreement we’d had a few weeks before. The next day she was killed in a car accident. As devastated as I was, I was also so thankful for that opportunity to make things right with her that night before.  
  • Don’t make decisions when you’re angry or promises when you’re happy. (Not my quote but I think it’s something important to remember.)
  • Just because you’re having a bad day or week, doesn’t mean you have a bad life. There were times in my life that I had so many bad days in a row that it felt like I was in the movie Groundhog Day. I felt like things couldn’t possibly have gotten worse but the truth is that they could have. I’m grateful to have gotten through the hard times because it makes me truly appreciate the good times.

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  • Find something to be thankful for everyday. In our home, we have a dry erase board with all of our names on it. I encourage the kids to write at least one thing that they’re thankful for that day. It usually turns into several things. Sometimes, it’s major things like a loved one being ok after surgery and other times it may be pizza. The main thing is that I want us to always realize how much we have to be thankful for, even on days that aren’t the best.

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  • Don’t let getting older mess with your head. I have to admit that this time last year when I began writing this, I was FREAKING OUT about turning 40. Turns out, 40 has been really great. I didn’t suddenly need bifocals or turn grey overnight.  I’ve had the privilege of being with my family another year, celebrating my granddaughter turning 1, made new friends, was in 2 major motion pictures as an extra, had lots of new opportunities as a runner/blogger, won my first masters award in a race and even got a PR in my last marathon!
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My granddaughter, Aubree, and me.

 

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After marathon #4 this year.

 

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My sister, brother and cousins with me on my 9th birthday.

 

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My 10th birthday.

 

It’s funny that I’m nervous about posting this. It’s a lot easier to stick to what we’re used to (like writing about running) but as we runners know, when we push ourselves out of the comfort zone is when we start seeing progress. Although my kids have heard me say most of what I’ve written many times, I felt the need to put it in writing.

I don’t know what 41 will hold but I do know that I won’t face it alone, whether good or bad.

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Jeff Galloway’s Training and Motivation Tips


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Olympian Jeff Galloway

 

 

I was absolutely thrilled to find out recently that I had been chosen to participate as a Jeff Galloway Blogger! I’ve used his run/walk methods in the past and then trained strictly for my last marathon (more on that in another post!) that was on January 25, 2015 using run/walk intervals and I set a PR!!

By being a Jeff Galloway Blogger, I’ll have the opportunity to share valuable information with you on training straight from Jeff weekly!

Here are some tips from Jeff this week:

Training and Motivation Tips

by Olympian Jeff Galloway

 

  • When paced correctly, running delivers the best attitude boost you can get. Sustain this by pacing yourself gently during the first mile or three.

 

  • A well-paced run enhances vitality for the rest of the day.  Start each run at least 30 seconds a mile slower than you will run at the end.

 

  • If you have a Run Walk Run strategy that is right for you on that day, it’s possible to feel good after every run-even the marathon.

 

  • Running is the best stress reliever I’ve found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.

 

  • Research shows that as runners get faster, their stride length shortens.  A quicker cadence is the mechanical key to faster running.

 

  • The finishing of a run that is longer than you’ve run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.

 

  • You can’t run a long run too slowly or take too many walk breaks.  You’ll get the same endurance based upon the distance covered.

 

Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com. You can also find more information by going to http://www.runinjuryfree.com.

Looking to run a half marathon or marathon that goes beyond the ordinary?   RUN ITALY Tours offers more than others do and travel with “Coach Jeff”.
March 22, 2015 – Rome Marathon 26.2, 13.1 and 5K distances
Book and save up to $200 at www.RunITALY.comOffer expires 2/14/15.

 

Have a great Tuesday!

 

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Rock ‘n’ Roll New Orleans Recap: Expo


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On Saturday, after we finished up at the Feed the Children event, we loaded up with the other Rock ‘n’ Bloggers and headed over to the race expo, which is always lots of fun. We had been up since really early that morning but still wanted to make time to take a few pictures and see what the various vendors had to offer. I always enjoy the feeling of excitement that you can sense when you’re there the night before a big race. We also saw several familiar faces from back home while we were there!

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With my race bib and ready to run 26.2!

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Jason with his race bib at the expo.

After picking up our numbers and making a few rounds through the expo, we decided that even though it was a little early for dinner, we were ready to go eat and get back to our hotel. It’s always our tradition to eat at Dragos the night before the race, so of course, that’s where we went. (Their charbroiled oysters and seafood pasta are great!!!)

We headed back to our hotel – this time in a cab –  to rest up and prepare for the next day. I was in my pj’s by 6:30, which was absolutely the best feeling in the world! After we laid our gear and fuel out for the next morning, we settled in for one last inspiring movie before the race – Spirit of the Marathon. If you haven’t watched this movie before, you’re really missing out on some big time inspiration!! Oh, and if you can get through this movie without a lump in your throat or a couple of tears shed, well…then you’re a lot tougher than me, lol! :-)

Here’s a sneak peak: 

It’s definitely a marathon eve movie! (By the way, Spirit of the Marathon 2 is also available now and it’s great too!) When the movie was over, we were ready to head off to sleep with dreams of PR’s dancing in our heads…and also a very early wake up call at 4:45am.

My marathon day recap is coming up in my next post and I can’t wait to tell you about it!! (Hint: I’ve been working really hard to redeem my horrible marathon finish time from last year. I made a lot of changes and they weren’t all easy ones – but, in the end, they were worth it! ;-) )

Do you have a pre-race night tradition (like watching a certain movie or eating at a particular restaurant) like we do? Share it with me!

If you’re thinking about signing up for one (or more!) of the Rock ‘n’ Roll Marathon races, use SLOWISTHENEWFAST for $15 off ANY Rock ‘n’ Roll half or full marathon of 2015! (This includes Canadian races but doesn’t include Mexico events, 1-miles, 5k, 10k, Kids Rock, 2-Person Relay, or TourPass.) ‪#‎RocknBlog‬

Which races will you be signing up for?

 

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