Tag Archives: slow is the new fast

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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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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Rock ‘n’ Roll Marathon New Orleans Recap and it’s My 4th Runniversary!


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On Sunday, February 2, 2014, I completed my 3rd marathon. Here’s the recap below!

A few weeks before the marathon, RnR Nola held a photo contest for King and Queen of RnR New Orleans and I was fortunate enough to win Queen!

We traveled down to New Orleans on Saturday and met up with my husband’s sister who was also running the marathon on Sunday. By the time we arrived, found somewhere to park and walked over, it was later in the afternoon and the Expo was getting close to shutting down.

I finally remembered to have my picture taken with my bib!

I finally remembered to have my picture taken with my bib!

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We made it in time to get a goofy picture taken at the Expo!

After checking out all the great booths at the Expo, we headed out to go eat an early dinner at one of our favorite restaurants in New Orleans, Dragos.

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We always like to get our picture taken outside with the big RnR Nola sign.

We headed back to our hotel after dinner and started prepping our gear and our minds for the next day. I was actually more nervous about speaking on stage in front of everyone than I was about running the marathon. We were, however, getting a little concerned about the forecast of rain and high humidity – not exactly ideal conditions but it is what it is. 

I was up at 4am (4AM!!) – not my typical wake up time on race mornings but since I had to be on stage by 6:15, I knew I’d better get started early. For someone that usually doesn’t head out to a race so early, I was really surprised at the tons of people that were already migrating towards the staging area. As soon as we got to the starting line/stage, I nervously made my way onto the stage and stood aside as they made their various announcements. I did remember to take a few pics from the stage while I waited!

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My view from the stage.

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Getting a quick picture made with the King, Tim Hinds.

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Interview time!

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Jason took this picture while waiting for me to speak.

Everything on stage went well and went by pretty fast. Before I knew it, I was gathering up my belongings and Jason and I were headed over to the VIP tent.

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A quick picture (via Instagram) before heading over to the gear check.

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Getting ready to check my gear and go to one last potty break before the race. (That weird looking concoction is Chia Fresca in my right hand.)

We made our way over to our corrals and got ready to tackle 26.2 miles for a 3rd time.

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My view on the front lines of Corral 15.

I was really trying to think positive and focus but in the back of my mind, I knew how bad my Plantar Fasciitis was hurting. It had gotten better in the weeks before the marathon. In fact, I was convinced that I was on the upswing and was doing much better. I was running consecutive longer runs with no pain (and that was a huge deal).  But…the day before the marathon, my foot was in horrible pain. I tried to think positive. I tried to visualize myself running with no pain. I did everything I knew to do but it didn’t work.  My plan was to run 2:30 and walk for 1:00. Every step hurt whether I was running or walking and I knew I was in trouble after the first mile but I tried to keep a positive attitude. I really wanted to get a PR from the year before but I knew that the weather and my foot were working against me. I had a pace band on my wrist and was very excited to see that was I on pace for the first several miles of the race. As my foot began to hurt me more, I began to notice my pace slipping a little bit. First, it was only a minute, then 3 mins, then 5 and soon 10. After that, I knew my goal wasn’t a PR but a finish. I cried a lot during this marathon. Honestly, I think I cried more this time than during my 1st.  At about mile 18, I had the privilege of seeing my husband on the course. He was on mile 21 and was a sight for sore eyes!! I’m sure I ran a little faster when I had him in my sight. He reached out his hand and took mine and gave me a quick kiss. It definitely carried me through those difficult miles on the hilly bridges.

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I’ve never been more thrilled to see that I had a 10K left to run!

As I mentioned earlier, the weather was crazy that day! It was humid, rainy at times and super foggy out by the river. I’ve never run in thick fog like that and it was very cool! When we ran past Jackson Square, it was eery to see only silhouettes of the statue and cathedral.

This gives you an idea of how thick the fog was down by the river. We took this later on that afternoon after the race.

This gives you an idea of how thick the fog was down by the river. We took this later on that afternoon after the race.

Out of 3 marathons, this one was my slowest but I didn’t give up and I finished. My official time was 5:56:40. All things considered, I’ll take it.

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I was one happy girl crossing the finish line!

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After the race, looking for food and a place to sit down.

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As you can see, I found both! 🙂

Besides the weather and foot problems, RnR Nola lived up to our expectations, as always. You can count on a well-organized race, lots of great music, crowd support like crazy and of course, awesome medals!

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I probably don’t have to tell you that I wore my medal all day the next day too. 🙂

By the way, yesterday was my 4th Runniversary! (This post was supposed to have gone up then – along with a run of 4 miles but a stomach bug decided to ruin all the fun.) Last year, I posted a recap of my running story that you can read here, if I haven’t bored you to tears already. 🙂

I also have an awesome giveaway going on with some great pages that you definitely don’t want to miss out on!! Click the picture and make sure you get your name in there for a chance to win!!

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Good luck and Happy Running!

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It’s my 3rd Runniversary!


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It’s hard to believe that 3 years ago today, I was on my way to our local paved running trail. I wasn’t dressed in “real” running clothes (thick, cotton socks included), my shoes didn’t fit me properly, and I was only at the beginning of my weight loss journey. I knew nothing of running fuel (GUs, Sport Beans, and Chomps that are eaten during long runs). I had no clue that there were such things as compression socks or fuel belts, and I didn’t own the first sports bra. As I drove there, it didn’t matter that I didn’t have or know about those things. I had a crazy idea in my mind that I was toying with, and the closer that I got to my destination, the more nervous and excited I got. Maybe it was the chill in the air that made me feel extra hopeful and energetic. Maybe it was because I’d been slowly building up to it, and something inside of me just knew it was time.

By the time I drove up, I’d made up my mind. I was going to try to run the entire way today. I assured myself that I could walk if I needed to, I could stop if I had to, but, I was at least going to try. Today was going to be the day that I did something that I’d never done before. I was excited and I was scared. I had no time in mind. My goal was to finish. I clutched my Ipod in my hand that had my new Nike+ receiver plugged in along with my sensor safely secured in its pouch on my shoelaces. I had no rituals to go through, like I do now. I didn’t know what a PR was, even though I was about to set my first. I hit play on my Ipod and started running.  I was RUNNING! Yes, I had been running before that, but it was running and walking. I knew that I’d shown up  planning on not walking and suddenly, everything seemed different. I was slow but that didn’t matter. (My average pace was 12:08/mile.) I kept telling myself to just keep going and reminded myself that I could stop if I needed to – but I didn’t need to. As the miles ticked away in my ear (there’s a lady that speaks to you in your ear when you use the Nike+ program on the Ipod), I began to feel a sense of overwhelming excitement . I felt like a butterfly breaking out of its cocoon!! A million thoughts were rushing through my mind. I was going to be able to say to people, “I’m a runner!” I couldn’t wait to call my husband and my parents! As the final feet of my run ticked away, I was smiling while tears streamed down my face. I had done it!!! There aren’t sufficient words to describe the feelings I felt when I finished that first run. I probably looked as though I’d just won a race or qualified for Boston but it was much more than that. My life had changed and there would be no turning back. There would be setbacks but that’s just how life is. Three years and 1430 miles later, that day is forever a “Red Letter” day for me. It was a day that I was reminded that I could do whatever I set my mind to do. As I drove back home, it never crossed my mind that I’d be getting ready to run my 2nd marathon 3 years later but here I am, 3 weeks away from it. There was no “Slow is the New Fast” blog or Facebook page but because of that run, both of those exist. Those first steps I took set me in motion for things I’d never imagined. I’m so thankful for my family and friends who encouraged and prayed for me when I was first starting out and  keep doing so daily. I know that I’m now a healthier version of me because of the decision I made 3 years ago. I decided that things didn’t have to stay the same. I realized that it was up to me to do something about it because I was tired of sitting on the sidelines of life and watching it go by.

If you’re reading this today and you feel like I did – like you know you need to do something different, why not start today? Take those first steps towards changing your health. It doesn’t mean you have to go run. It may mean that you make the decision to start drinking more water, eat less sugar or start walking 15 minutes a day. Whatever it is, don’t forget to celebrate those positive changes, no matter how small you think they are!  Change isn’t always easy but being unhealthy and feeling bad isn’t easy either. I’ll be the first to tell you that it’s a slow process and it will take determination but it’s worth it in the end.

If you start today, who knows what you might be celebrating a year from now? 🙂

What will you choose to do?

What will you choose to do today?

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The Bondi Band Giveaway Winner Is….


No Slip, No Drip

Thank you to everyone that participated in my Bondi Band giveaway!! It was so much fun reading through everyone’s comments. There were a total of 196 entries!!! Because there were so many, I used a system called RandomPicker

So, here’s the moment you’ve been waiting for…..

The winner of the Bondi Band of her choice is: Haley!!! Haley has a blog called Climb Run Lift Mom.

Congratulations, Haley!! Now, head on over to BondiBand.com and pick out your choice of headband that you would like. Next, email me (gcmjjm03@gmail.com) with your mailing address and headband choice and I’ll send it over to Rebecca at Bondi Band and she’ll get it out to you!!! When you receive it, I’d love for you to post it on Bondi Band and Slow is the New Fast’s Facebook page!

I’m going to be doing more giveaways soon so stay tuned to my blog, Facebook and Twitter pages!! One in particular I’m very excited about!

Congrats again, Haley!

Thanks again for taking the time to enter – I wish everyone could have won!

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Bondi Band Giveaway!!


No Slip, No Drip

This contest is now closed. Click here to find out who the winner was!!

Ok, now here’s the fun part I’m sure you’ve been waiting for! I hope you’ve already read my review about Bondi Band but if you haven’t, click here to read it now.

Here’s how to enter:

1.   Become a follower of my blog and leave a comment to let me know.  Already a follower?  Check in with a comment on this post. (+1 entry)

2.   Become Bondi Band’s fan on their Facebook page. Leave your Facebook name on this post’s comments section. (+2 entries)

3.   Follow Bondi Band on Twitter. ( please let them know I sent you). Leave Twitter nickname on this post’s comments section. (+2 entries)

Optional/Extra Entries:

1.    Follow me on Twitter.  Leave Twitter nickname in comments on this post’s comments section. (+2 entries)

2.   Become a fan of Slow is the New Fast’s Facebook page. Leave your Facebook name on this post’s comments section. (+2 entries)

3.   Spread the word about this giveaway via Twitter or Facebook.  Leave a comment on this post and let me know. (+3 entries for each one)

4.   Announce this giveaway on your own blog, and let me know. (Leave a link to your blog, please!) (+5 entries)

5.   Add me to your blogroll. Leave a comment and let me know. (+2 entries)

6.   Tell me the biggest reason why you’d like to have a Bondi Band. (+1 entry)

7.   When w0uld you wear your Bondi Band? (+1 entry)

Giveaway ends on Friday, June 3, 2011. A winner will be picked on Saturday, June 4. Remember to please leave a separate comment for each entry and please enter only in the ways listed above. I reserve the right to delete comments not adhering to the above entry guidelines.  You must be 18+ years old & live in the USA. The winner will be notified via email, they will have 48 hours to respond before a new winner will be chosen.

Good luck!

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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