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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Rock ‘n’ Roll Marathon New Orleans Recap Day 1: #RnRTWEETUP and Feed the Children


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Last weekend was absolutely amazing and I’ve been looking forward to sharing everything with y’all! Besides getting away for the weekend to run Rock ‘n’ Roll marathon on Sunday, the day before was equally exciting and fun!

On Saturday morning, we woke up super early and drove down to New Orleans so we could meet up with fellow bloggers for the #RnRTWEETUP at Cafe Du Monde. Thanks Dan (awesome PR guy) for braving the crowds and reserving tables for us!)

 

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Group selfie time!

 

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Partial shot of our team. (My husband was actually somewhere behind Dan’s head, lol.)

 

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More of our awesome group!

 

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We enjoyed chatting with Heather and her husband, Bobby, about kids, Disney World and running. (Be sure and check out her site: Through Heather’s Looking Glass.

 

We had so much fun getting to know everyone! There was lots of chatting, tweeting and of course, eating beignets and drinking coffee! While we were there, Angela from Race Addict  (and fellow Mississippi girl) stopped by to say hello. It was so nice getting to finally meet her in person!

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When everyone had had their fill of delicious beignets, we headed outside and took some group pictures of our team.

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10393657_781716968568608_4928724317734612796_nAfter our pictures, it was time to divide up and head over to the Feed the Children event. I didn’t really know what to expect but was really excited to go help out. When we got there, there were people already waiting in line outside. We headed inside and they sent us out back to a fenced in area where we received our volunteer shirts. We also had a quick little meeting and they explained what we needed to do.

 

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Saints punter, Thomas Morstead was there to help out too!

Saints punter, Thomas Morstead was there to help out too!

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Every single one of these boxes was given to families in need on Saturday. Amazing day!

 

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As families came in, they were able to get free hair cuts, lunch, frozen yogurt and boxes that had food, toiletry items, bags of fruit from Whole Foods and milk. There was also a medical team there so they could have health screenings done if they wanted to. 

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Helping out at the milk table.

 

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Goofing off before it started.

 

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I’m so thankful that we were able to help out with such a great cause! To see so many grateful, precious, smiling faces truly made me realize how important it is that we give back to those that are in need. I think that Rock ‘n’ Roll Marathon giving back in this way is an awesome thing. And for those of you that joined Team Feed the Children, donated food, or sponsored a child – Thank YOU for making a difference in a child’s life!!

To find out how you can donate food, money or your time, you can go to http://www.feedthechildren.org/. You can also find them on their Facebook page, Twitter, and Instagram.

 

More on the Expo and my 4th marathon in the next post!

 

 

 

Picture credits: Jason Mooney, Larisa Dixon, and Competitor Group

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Purina Pro Plan #GreatDog2014 Winners!


The 3 winners of my Purina Pro Plan #GreatDog2014 Instagram contest are:

DOOZER – He’s been a great dog this year because he’s still loyal and helpful even though he’s nearly 15 years old and is blind in one eye.

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Doozer #GreatDog2014

MESSER – He’s been a great dog in 2014 because he has the wonderful ability to make his owner smile or laugh…AND he’s finally learned to go potty outside!! (I’d say that’s a huge a achievement!)

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Messer #GreatDog2014

LITTLE BIT – Her owner says that she’s been a great dog this year because of her exceptional snuggling abilities.

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Little Bit #GreatDog2014

Congratulations to our winners!! I hope your babies enjoy their Purina Pro Plan dog food!

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The Purina Pro Plan Incredible Dog Challenge Sweepstakes #GreatDog2014


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Purina contacted me and wanted me to let you know about a great contest they have going right now until December 30th!

They’re giving one person the opportunity to check out some really talented dogs at the Incredible Dog Challenge Western Regionals in Huntington Beach, California.

Anyone can enter with no purchase necessary for a chance to win an incredible prize that includes:

  • 2 round-trip plane tickets to Huntington Beach, CA for the Incredible Dog Challenge® Western Regionals
  • A 3-day, 2-night hotel stay
  • Ground transportation and spending money
  • Plus a $500 PetSmart® gift card

LINK TO ENTER: https://petsmartproplan.ryan-adsi.com/

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Bring out the best in your dog! Formulated by experts. Trusted by pros. From dry food to wet entrees to nutritional supplement bars, Purina Pro Plan products are formulated to help you bring out the full potential in your dog.

 

To add to the fun, Purina has offered to partner with me to do a giveaway of my own! All you need to do is post a picture of your dog and tell me why your dog was great in 2014. Did he/she learn a new trick, tackle the stairs or (finally!) make friends with the cat?  To enter, simply head over to Instagram and tag me (@ginasitnf) and Purina (@proplan) with your pooch pics and use the hashtag #GreatDog2014.  The contest ends on 12/29/2014 and three winners will receive a coupon for a free bag of Purina Pro Plan ($17.99 value)!!

 

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This is one of my fur babies, Buddy, smiling for the camera in his Santa outfit. #GreatDog2014

 

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Our dog, Jake, enjoying the snow. #GreatDog2014

 

I can’t wait to hear about your furry friends!! It’s your chance to brag! See you on Instagram and good luck!!

 

 

 

 

 

Disclaimer: This post is sponsored in partnership with Purina Pro Plan. All opinions are my own.

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