Tag Archives: marathon

The Training Plan by Jeff Galloway


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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.

 


 

 

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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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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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.

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

Tips for Dealing with the Heat by Jeff Galloway


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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. 

 

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 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


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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.

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A New Run/Walk Strategy from Jeff Galloway


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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.

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Tips from Jeff Galloway: Four Ways To Energize Your Day and Clear Your Brain


jeffgallowayBy Olympian Jeff Galloway

www.RunInjuryFree.com

It’s natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.

•   Walk or run, one day and a walk (or cross train) the next.  While the exertion will wake up the muscles, you’re away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour, while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day’s stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.


•   Don’t sit–walk!.  The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for  getting out of your chair (or the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.   


•   Eat more frequently.  Each time you eat, even a small snack, you’ll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you’re not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you’ll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience a fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN’S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.


•   Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you and your “coach-ee” through the training. 


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BLOGGER EXCLUSIVE DISCOUNT!
Register now for the Jeff Galloway 13.1 with your exclusive blogger ONLY discount code.
Use code JGBLOGGER for $10 off.
(This could is for personal use only.)

http://www.jeffgalloway131.com

I hope everyone is having a great week! 🙂
 As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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Filed under Blogging, Cross Training, Fitness, Jeff Galloway Blogger, Marathon, Nutrition, Running

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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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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Filed under Blogging, Marathon, Racing, Rock 'n' Blog Team, Running