Tag Archives: 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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Filed under Blogging, Fitness, Jeff Galloway Blogger, Marathon, Racing, Running

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!

 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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Hug a Runner Day 2013 is Only Two Days Away!


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The countdown has started! There are less than 2 days until we celebrate the Globally Organized Hug a Runner Day!!

Don’t miss out on my last G.O. H.A.R.D. giveaway that I’ve got going on! It’s a chance to win the Level Up Training Plan from the guys at Run the Edge! You pick the distance and they’ll customize your plan for you! Click the Rafflecopter link below the picture to enter!!

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Rafflecopter giveaway

November 20th is going to be one of the biggest events ever! Don’t forget to follow Run the Edge on Facebook for lots of updates during the day! Also, there are places putting on local events that you can attend and join in on the fun! Our running community is very supportive and united and this is the perfect way to celebrate it! Don’t forget to take lots of pictures and pass the hugs on to Run the Edge or these Hug a Runner Day Ambassador pages:   Slow is the New Fast, Distant Runners, Runner Unleashed, Ultra Moms on a Mission, Running Through Chaos, Run Like a Girl, I Run to Drink, Run Hard Always Finish, Run JunkeesNo Limits Running, Dare to Be Different, Women’s Running Community and Life in the Day of a Runner

If you’re in my area (South MS), we are having our G.O. H.A.R.D. event on November 19th!! You don’t want to miss out on this!! We will be having a 1 mile fun run, free Fox’s Pizza, free Coca Cola products and lots of great giveaways! We’re also going to use this as a chance for our running community to give back. We’ll be giving “Hugs to the Salvation Army” by bringing canned food items and toy donations. We will also be giving “Hugs to Terrod” by giving monetary donations to help with his treatment. (Terrod Jackson is one of our fellow runners that collapsed and suffered a traumatic injury during our Boston Memorial Run in May.) Visit https://www.fundraise.com/32-ten/prayers-for-terrod#donate to help us send “HUGS TO TERROD!”

I hope that no matter where you are, you’ll be able to give/get a hug to celebrate this special day! In case it’s been awhile since you’ve hugged a fellow runner, my friends over at Run the Edge were kind enough to make a video to refresh your memory. 

Happy Running  Hugging!!

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Hug a Runner Day 2013 and Running the Edge Book Giveaway!


hugarunnerdayIt’s time to G.O. H.A.R.D.  

This year’s annual Globally Organized Hug A Runner Day celebration will be the biggest yet!

Are you ready to Share the Sweat?

November 20, 2013 is going to be a HUGE celebration!

Runners of all styles, ages, genders, speeds, sizes, and ethnicities will unite in an embrace as we celebrate the Third Annual Hug a Runner Day!  Every runner deserves a hug. A real hug. The kind of hug that says, “Even if I don’t understand why you do it, I appreciate and recognize your effort.”
We are adding several new twists to the celebration this year as we wrap our arms around cross country runners, track runners, road racers, walkers, joggers, and sloggers. Nothing shows our unity better than a great big sweaty hug! 

What’s new this year?

1.  Giveaways all over Facebook: See the list below and join our event page for more details.

2.  Event in Portland:  There has never been a fun run like this one!  Click here to read about the First Annual G.O. H.A.R.D. Fun Run sponsored by Fit Right.

3.  Group Run Contest:  Read about our fun run, and then help organize or create something similar in your community. We are going to visit the town with the biggest/most spirited celebration some time in 2014!!

4.  Cool New Shirts:  Get your Official G.O. H.A.R.D. shirts now!

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4 Ways To Participate Before The Event:

1. Practice hugging as many runners as possible.

2. Go to the Hug a Runner event page on Facebook and click the blue “Join” button.  Don’t forget to invite your friends!

3. Follow these pages. At least one of these Facebook pages will be giving away free stuff every single day leading up to the event:  Distant Runners, Runner Unleashed, Ultra Moms on a Mission, Running Through Chaos, Run Like a Girl, I Run to Drink, Run Hard Always Finish, Run Junkees, Slow is the New Fast, No Limits Running, Dare to Be Different, and Life in the Day of a Runner.

4. Share this blog or write your own. If you have a blog, you have permission to use anything you find on this post.

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This is me hugging one of my favorite runners….my son, Zach!

4 Ways To Participate On November 20th:

1. Wear running shoes all day long. If possible, wear an old race bib.  If you see someone wearing these items, run up and give them a hug!

2. Organize a group hug with your training group. Send us a picture of your G.O. H.A.R.D. celebration.  The pic with the most spirit/creativity/people will be visited by us Adam Goucher and Tim Catalano in 2014!!  More details to follow.

3. Send every runner you know a virtual hug by enclosing their names in double brackets like this ((Adam and Tim)).

4. Commit random acts of hugging.

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I’m so excited to announce that I will be giving away an autographed copy of the book Running the Edge by Adam Goucher and Tim Catalano!!  Don’t forget to check out their Facebook page here!

Want a chance to win?

Click the link below to enter!! 

Rafflecopter giveaway

Good luck and don’t forget to G.O. H.A.R.D. on November 2oth!!!

{{{{HUGS!!}}}}

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Trust Your Intuition Official Book Release


 

I am so excited to officially announce that I am a contributor in a newly published book: Trust Your Intuition 25 “Natural Medicine Confessions” from Influential Women Who Use Healing Remedies For Their Families! It will be released July 17, 2013. There are 24 other women besides me, who have also contributed, and we each share a story of why we chose to use natural alternatives for a health issue or challenge in our homes.

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 In this book, there are situations that these women have encountered and they have shared how they have used natural medicine to resolve the problem.

My chapter is about Chia Seeds and how I use these tiny, nutritional powerhouses to fuel my running. I also discuss how I lost weight through running and making healthy changes to my diet.

I am amazed at the powerful other stories in the book. I would like to introduce you to a few of the other contributors as we get ready to launch the book.

Entire Book Cover Trust Your Intuition-web

Author Spotlights

jenni

Jenni Wilson, Natural Medicine Mom, is a master herbalist, wife of an ER doctor and mother to 7 children. She teaches women (and a few brave dads) how to use natural tools, and especially essential oils, to care for their families and enjoy more confidence, control and effectiveness in their home health care. She is an author, speaker and blogger at Natural Medicine Mom.

katie

Tens of thousands of health-conscious women have learned from Katie’s expertise to embrace the Wellness Mama lifestyle. She has helped clients lose weight, increase athletic performance, improve fertility, and more. She shares many of her valuable tips for using natural tools for healing in the book.

rachel

 One of the amazing women contributing to my book is Rachel Parrish. Rachel is a mother to 2 children and a wife to a wellness doctor. Her passions are faith, family and health. She supports her husband in helping to change the way people look at their health and uses her blog, Day2Day Joys, as a tool to do that. In her chapter of the book you will be able to learn more about how to maximize your living.

corrinne

Corinne is a successful, fashion designing mom and an inspiration to so many people who are fed up with traditional medicine. Being a child of excessive exposure to antibiotics, her immune system suffered. She empowered herself by seeking help and guidance from natural remedies experts, educated herself on various techniques, and has been able to keep her family the healthiest they have ever been. From Corinne’s chapter she will tell you how she got back her immune system and shares her exclusive recipe for infection fighting. Her website is Persnickety Clothing.

Stay tuned for more details as the release date gets closer! Also, there will be free gifts available when the book is ordered on July 17th!

For more information, you can check out Jenni’s website: Natural Medicine Mom .

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Shubeez Giveaway!


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I’m keeping my Blogiversary celebration going by offering another great giveaway. This one is from Shubeez! Two lucky people will have their chance to win either a 13.1 shoe tag or a 26.2 shoe tag!

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Here’s a little bit about Shubeez from their website:

Shubeez are unique collectable shoe tags that attach securley to the laces of any athletic footwear. We all have a cause, a goal, a mission in life: in order to make progress you must begin to taking steps toward your desired result. More than a simple branding/ awareness piece….shubeez is an idea.  We believe that everyone has the power to make a difference in their lives and the lives of others. Whether you are running a road race, supporting a PTO, fundraising for a youth sports team, or getting involved with a non profit,  shubeez is a personal shoe tag that says you took action and are part of a community that cares.

Our message is simple.  We are a call to action.  We believe there is no better way to symbolize your efforts, or your events, than branding the shoe that started your movement. Every morning you must get up and face the day.  What you do from there is your choice.  Your shubeez is a constant reminder of why you lace-up and a unique symbol that will spark interest/ encourage others to get involved. shubeez- why do YOU lace-up?

To enter, just click the Rafflecopter link below:

a Rafflecopter giveaway

If you don’t want to wait and would like to buy some Shubeez tags of your own, you can go to their site and check out their shop! By the way, I’m a Shubeez Affiliate! When you checkout, please select Slow is the New Fast from their drop down partner menu.

Good Luck!!

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

If you would like to sponsor a giveaway on my blog (or you know someone that does) please contact me by sending me an email to gcmjjm03 (at) gmail  (dot) com.  I will always disclose whether or not the giveaway is sponsored by someone else or if it is one of my very own.

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My 2nd Blogiversary and Allied Medal Hanger Giveaway!


It’s hard to believe that it’s already been 2 years since I first began this blog! There has been so many exciting things that have happened since that day that I opened up this page and began typing.

Here are a few things that have happened in my running life since I became a blogger 2 years ago:

  • I had the opportunity to meet and run with Born to Run author Chris McDougall, his running coach Eric Orton and Ultra runner Scott Jurek.
  • I ran my 1st (then 2nd, 3rd, 4th & 5th) half marathon.
  • I ran my 1st marathon last year and my 2nd last month.
  • I dealt with IT Band Syndrome and Plantar Fasciitis
  • I lost 76 pounds!
  • I broke my left arm while out on a training run at night and had to have surgery to have steel plate/screws placed in my arm.
  • I was featured in a video series by Fitbie/MSN called Everyday Champions
  • I was in the Jan/Feb 2013 issue of Women’s Running Magazine in their Women Who Move section.

These are only a few things that have happened to me along this journey in the last couple of years. There have been ups and downs but I am thankful for everything that I’ve gotten to experience. (Except for the broken arm….I could have definitely lived without that, lol!)

What I’m most grateful for is 1.) being a healthier wife and mother 2.) the connections I’ve made through this blog and Facebook page. The running/fitness community is amazing and I have made great friends (online and out running) that I would have never met otherwise. I’m also thankful for all of you that follow my blog! I am constantly inspired and motivated by you!! I absolutely love the stories and pictures you share over on my Facebook page and love how you interact with and encourage each other.

Enough with me and on to the exciting stuff! What’s the point in a celebration without a gift? Allied Medals was kind enough to send me my very own Slow is the New Fast medal hanger and now you can win one of your own! 

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Love it!

Slow is the new Fast no girl

You can choose one like mine, one without the girl or you can choose a completely different style!

Click the link below to enter!

a Rafflecopter giveaway

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.

If you would like to sponsor a giveaway on my blog (or you know someone that does) please contact me by sending me an email to gcmjjm03@gmail.com.  I will always disclose whether or not the giveaway is sponsored by someone else or if it is one of my very own.

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Filed under Blogging, Giveaways, Reviews, Running