Tag Archives: 26.2

The Training Plan by Jeff Galloway


unnamed(1)

Here are some great training plan tips by Jeff Galloway!

WHY SHOULD I HAVE A TRAINING PLAN?  When using a proven strategy, a runner gains control over fatigue while improving motivation.  Those who follow the right training plan, for the individual,  tend to improve more, with less injury risk.

WOULD BEGINNERS BENEFIT MORE FROM A PLAN?  Unfortunately, most beginners “run as they feel” or follow conflicting advice.  This leads to confusion and more aches and pains.   The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.

KEY TRAINING ELEMENTS:

1) A longer run builds endurance

2) a hilly run builds strength

3) Scenic or social runs insert fun and keep you coming back for more.

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER?  The right training plan will gradually increase the speed repetitions needed for the individual goal.  Easier days and rest days must be inserted before and after speed workouts.  To avoid injury, the pace and the increase must be realistic for the individual.

EVERY OTHER DAY:  Most runners — especially beginners — run best when they run every other day.  This allows for the “weak links” to heal.  The very slow long run is usually on the weekend, when there is more time available.  Hills and fun days can be run on the short runs during the week (For example: Tuesday and Thursday)

SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don’t have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality — while burning some fat.  So, I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.

DOES VARIETY HELP?  Changing things a bit can improve motivation.  You don’t have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.

WHAT ARE VARIOUS MISSIONS FOR VARIOUS DAYS? Each type of run bestows a different benefit.  Hill runs build strength.  Drills that work on cadence, gentle acceleration and gliding will improve your running form.  Long runs produce stamina and endurance.

WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS?  Take it easy on these days.  Do little or no exercise, don’t overeat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.

SHOULD I SKIP THE REST DAYS TO IMPROVE MORE QUICKLY?  Not Recommended!  It is during the days off from running that the running body rebuilds and improves.  While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.

IF I DON’T LIKE A WORKOUT, CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation. Those who pick various elements from different schedules experience more burnout and injury.

 


 

 

unnamed(4)

NEW!

Jeff Galloway‘s Customized Training Plan!

This is for runners of all levels, from beginning to ultra, with busy schedules or without a local Galloway training program.

Learn more now!

Jeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.
Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules – See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

unnamed(5)

Register now for the Jeff Galloway 13.1 Half Marathon weekend from December 11-13th

  • Jeff Galloway 13.1 – Sunday, Dec. 13th
  • Barb’s 5K Presented by BeeCauseSaturday, Dec. 12th
  • NEW Fit Kids Run/Walk – Saturday, Dec. 12th

Register now!


 

We’re finally having some much cooler weather around here and can’t wait to get out and enjoy it!  I hope all of you have a great weekend and happy running!!!

 

 

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

Advertisements

2 Comments

Filed under Blogging, Jeff Galloway Blogger, Marathon, Racing, Running, Uncategorized

Tips for Dealing with the Heat by Jeff Galloway


thirsty runner

 

If you’ve had a summer like we’ve had in South MS then you know what it’s like to try to keep up with your training when it feels like you’re baking in an oven and can barely breathe. This summer, I’ve been spending some time in the pool to try to stay cool and also get some exercise in.

Here are some great tips for dealing with the heat that Jeff Galloway sent for me to post. 

 

unnamed(2)

 Dealing With the Heat

Training through the summer can not only be grueling, but down right dangerous.  Here are some tips to train safely and as comfortable as possible in the hot summer months.

Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
 
When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
 
Try to complete your run before the sun rises above the horizon.
 
More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
 
When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
 
Pick shady courses on hot days.
 
Don’t wear a hat!  Pour water over your head
 
Have an indoor alternative—treadmill, etc
 
Run in the deep end of the pool, using a flotation belt


unnamed

MAKE YOUR NOMINATION FOR THE MARATHON FOTO/ROAD RACE MANAGEMENT LIFETIME ACHIEVEMENT AWARD

In conjunction with the Road Race Management Race Directors’ Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.

The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.

“We are seeking to honor a ‘sport changer’…a person who really made a difference,” says Phil Stewart, RRM editor and publisher.
Nominations from the public are being solicited and will close on August 31, 2015.

A ten-person committee will choose the winner to be announced November 6 at the Race Race Management Race Directors’ Keynote dinner in Hollywood, FL.

Make your nomination now!

 

 

How do you deal with the heat and humidity during the summer? What time of the year to do enjoy running the most? I really like running in the Fall and Spring!

 

Have a great weekend and happy running!!

 

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

Leave a comment

Filed under Fitness, Jeff Galloway Blogger, Marathon, Racing, Running, Uncategorized

A New Run/Walk Strategy from Jeff Galloway


unnamed(1)

Jeff Introduces a New Run/Walk Strategy

 

The 30-second Walk Break

Jeff Galloway’s Run/Walk/Run method was revolutionary for three reasons:

1 – Run/Walk/Runners felt better throughout the long run.

2 – Run/Walk/Runners recovered faster and got injured less often.

3 – Run/Walk/Runners went faster with the breaks than without.

Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners. This has allowed him to fine tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster.

 

The greatest benefit of the walk break comes in the first 30 sec.

Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away.

After 30 seconds of walking, we tend to slow down.

Here is a typical example of what happens with a 1-minute walk break:

A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.

As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi.

This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race.

Avoiding the Slow-down

Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times.

The Bottom Line

If you are in already using a 30-second walk break or less, you don’t need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval.  It’s that simple.

AMERICA’S BEST PLACES TO RUN BY JEFF GALLOWAY AND BRENNAN GALLOWAY

America’s Best Places to Run enhances the running experience by offering access to very special running routes. This book gives a preview of the scenery with directions to the start and special instructions to enjoy the area.  In addition to the more than fifty trails and half dozen race venues reviewed in this book it also  includes tips on training for trail running, dealing with elevation, running uphill and downhill, terrain issues, endurance, and time-

Don’t forget to register for the 2nd annual Jeff Galloway 13.1. December 11-13, 2015 brings a fun-filled weekend with the 13.1 half marathon, Barb’s 5K and the new “Fit Kids” run.

Join us in all the weekend events including the Race Expo with exciting vendors and speakers, a festive holiday mood and surprises at the finish line!

Register now at Jeff Galloway 13.1

Have a great weekend and happy running!!

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

3 Comments

Filed under Jeff Galloway Blogger, Marathon, Racing

Rock ‘n’ Roll New Orleans Recap: Expo


rnr_nor_2015

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!

SONY DSC

With my race bib and ready to run 26.2!

SONY DSC

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?

 

Leave a comment

Filed under Fitness, Marathon, Racing, Running

Race Kred Review/Giveaway


racekredlogo

What better way to celebrate my 3 year Runniversary than to have a giveaway?!

Whether it’s a 5k or an ultra-marathon, when you’ve trained hard for a race and completed it, you want to tell people about it! What better way to do that than to wear it on the shoes that got you across the finish line?

Lane from Race-Kred contacted me and offered to send me a 26.2 charm of my own and then graciously offered to give another one away (winner’s choice) to one lucky Slow is the New Fast reader!  I thought the packaging was smart and allowed you to be able to see right away how your charm will look on your shoes. I found it simple to put on and I think the silver color works great with any color shoes.

SONY DSC

Cute packaging!

26.2 on my shoe

26.2 on my shoe

Here are a few frequently asked questions from the Race-Kred site: 

Q. How big is the Race-Kred shoe swag? Will it feel heavy on my shoe?

Answer: Race-Kred is very small. It weighs 5.5 grams (about the same as 2 dimes) and is 20mm wide and 17mm tall. You won’t be able to feel the bead on your shoe. As you can see from this picture, they are small enough to fit multiple Race-Kreds on one shoe.

 

Q. What is Race-Kred made of?

Answer: Race-Kred is made of 100% Zinc Alloy and it is nickel free. It is finished with antique silver plating.

 

Q. Can I order custom Race-Kred shoe swag for a specific race?

Answer: Custom beads can be ordered with a specific race logo engraved (space permitting). Minimum order quantity is 250. Bulk pricing discounts are also available starting with quantities of 250. Please contact us at info@race-kred.com for more details.

 

Q. Do you wholesale Race-Kred?

Answer:  Yes.  Race-Kred is sold in several running, triathlon and wellness stores.  Please contact us for more information if you are interested in carrying Race-Kred in your stores.  Info@race-kred.com.

 

Q. I don’t see a Race-Kred for my event? (i.e. 3-day walk, 150 Miles, etc)

Answer: Please let us know what other Race-Kred you would like to see available on our site. We are certainly open to adding to our product line. Please contact us at info@race-kred.com.


Are you ready to try to win one? To enter the contest, click the link below to go to Rafflecopter:

a Rafflecopter giveaway

If you can’t wait and would like to order one (or more) now, you can check out all of their products here.

The contest ends Friday, February 15th. The winner will be notified via this blog, Facebook and Twitter. They will have 48 hours to respond before a new winner will be chosen.

      Good luck!!

As required by the FTC: I received this product for a review. I received no monetary compensation.  All opinions expressed are mine and mine alone.

55 Comments

Filed under Giveaways, Racing, Reviews, Running

Respecting the Marathon


When I began running, completing the distance of a 5k was a huge milestone for me. (Some days it still is!) Never in a million years did I think that I would be preparing to run my first marathon in a little over a week.

What’s funny is that when I would bump into my non-running friends some of them would say, “So I hear you’re running marathons now?”.  My instant thought was, “I am??”. Of course, I knew what they meant  – “I see you posting constantly on Facebook about running so obviously you are one of those maniacs that run like Forrest Gump.” –  but I was quick to correct them. “No, no, no. I don’t run marathons. That’s 26.2 miles…nope, not me.”

~Insert nervous laugh here.~

So… here I am, counting the days down until March 4.

I’m still without the 26.2 under my belt but I have gone as far as 20 and it.was.ugly. I think I didn’t take in enough sodium or something because I was cramping like I’ve never cramped before. In fact, if it had been race day, I couldn’t have gone one step more. My body closed down shop and was finished. Of course, that is haunting me now and I’m desperately trying to figure out how to make sure that it doesn’t happen next weekend. *Btw, if you have any suggestions, please let me know!*

I have tons of respect for the runners that have gone before me: the fast, the slow, the walkers, the ones dressed up in a full mascot costumes. If you’ve done it, I tip my cap to you. What people don’t understand, and I’m talking about non-runners and runners that haven’t experienced long distance running, there is so much more involved in running super-long distances than just throwing on your shoes and going for a run. On my long run days, I start preparing the day before. I eat and drink a certain way and start preparing myself mentally. The day of my long run, it’s on my mind constantly. I practice in my head how far I will go and even imagine myself at the turn around. (I’ve run that trail so many times that I know where most turn around spots are for each distance.)  I pack my SPIBelt like I’m going on a little trip and wear a headlamp on my head. I make sure the older kids (who are watching the little ones) understand that I will be gone “x” amount of hours and I’ll either have something ready for everyone to eat for dinner or I’ll pick up something on the way home. I bring treats with me (Chocolate Zico coconut water, a banana &/or a Clif Bar) for when I finish my run so I can eat right away. And even if it wasn’t a great run, I leave with a feeling of calmness and accomplishment. It all sounds crazy when I’m typing it out…. and maybe I am a little but I love it!

I’m nervous, excited, worried, hopeful, scared, curious and really, really in awe that some folks can actually run these things in the amount of time I can run a half, lol.

My goal is simple: Just finish.

If I can finish with a smile on my face and that medal around my neck, I will be pleased.

If you have any advice or helpful tips, I’m all ears!! 🙂 Don’t forget to check out my GU giveaway that’s going on right now!!

21 Comments

Filed under Family, Giveaways, Racing, Reviews, Running, Uncategorized