Jeff Galloway Says: Training & Motivation Tips Round II

Hi, friends! We're back with round two of Jeff Galloway's training and motivation tips! This time, I've included my two cents after each of his tidbits of wisdom. So, please enjoy this second "Jeff Galloway Says" post:

Motivation:

JG: 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.

SR: YES! Seriously, my confidence was boosted 1000% after completing my first marathon. Completing a distance race changes your whole idea of what you are capable of doing- in all aspects of your life.

JG: Running helps to bring body, mind and spirit together in a unique and wonderful way.

SR: I worship at the Church of the Long Run each week :-)

JG: 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.

SR: I'd have to agree, running is the best mood booster I've found.

JG: 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.

SR: My wonky feet excluded- my knees, hips, back, and everything else are very happy with me for run- walking. 

Training:

JG: 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.

SR: My muscles are never "screaming" at me when I run, primarily because of run, walk, run.

JG: The "exhaustion wall" can be avoided by running longer long runs up to or beyond race distance-using the appropriate run-walk-run strategy.

SR: Yes, yes, yes! One of my mantras when I'm having a tough run is "you can do anything for a minute." Knowing I have a walk break coming up helps me get through the running sections and keeps me from getting too tired.

JG: 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.

SR: I only have one marathon training cycle under my belt but I'll have a better idea of this after Pittsburgh in May. 

JG: To recover fast, run the long runs at least 2 min/mi slower than you could currently run in a marathon.

SR: Running the long runs at a slower pace really helps me to mentally prepare for the race. Giving myself permission to go at a slow pace takes some of the pressure and anxiety off and helps me enjoy the run a little more.

JG: The right run-walk-run strategy from the beginning of each run, gives any runner control over fatigue, injury-elimination, and recovery.

SR: Yup :-)

JG: In numerous surveys, runners improved over 13 minutes when they shifted from running continuously to use of the right run-walk-run strategy.

SR: Absolutely! When I started doing the run/walk, I was amazed at how much faster- and how much better I felt- than just straight running. 

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What's your favorite training tip?

Winter Blahs

In an effort to be authentic (or as the kids say- "keepin it real") with you, my readers, I have a confession to make. I am stuck in the crappiest bout of winter blahs I've ever had.

Call it post-marathon blues, Disney withdrawal, or Seasonal Affective Disorder- whatever it is, it's bad. I have little motivation to run and even less to get myself back to my "fighting weight."

Don't get me wrong, I've still been getting my weekly runs in. But this weekend was the first in almost seven months that I didn't run. I planned to, but then I just couldn't pull myself together to get out the door. And despite the fact that the scale is slowly creeping up, I'm struggling to keep my nutrition in check.

I have big goals for my spring races. I want to PR all my distances (5k, 10k, half and full). I'm registered for four half marathons in the upcoming months. I need to get more training in. I need to do more speed work and hill repeats. I need to incorporate strength training into my weekly routines. But I'm really, truly, struggling.

A few weeks ago, I was in Boston for a work conference. While there, I was able to have dinner with Dani from Weight Off My Shoulders. Dani, quite frankly, kicks ass. She has accomplished so many of the goals on my list- achieving Lifetime Status with Weight Watchers, running marathons in 5 hours or less, inspiring thousands of people to get active through her blog and social media. During our conversation about weight loss, she said something that really stuck with me. She said, "I don't believe in 'cheat days.'" I think it's about time that I stop believing in them too.

I won't be able to PR my spring races if I don't put the training in. I know I can finish, but I don't want to just finish- I want to own my spring half marathons. And I can't do that if I'm also not nourishing my body effectively. That means eating like I'm fueling my body; not punishing it with crappy food. Not having "cheat days" means putting the work in; not just skating by and hoping I'll finish the race in the time goal I want.

The logical part of me knows that ups and downs are normal; not everyone can be sparkly and awesome all the time. But I'm still having a hard time finding the motivation to train appropriately and banish my "cheat days."

I don't know what the solution is yet. But something has got to work. So, if you have any extra motivation, could you send it my way? :-)

Training Tip Tuesday: Honor the Rest Day!

In any training program, for any distance, there will be days scheduled for running, days scheduled for cross-training, and rest days. One of the most neglected areas of training is the easiest- always honor the rest day!

For some runners, the thought of taking a day off seems counterproductive. If you want to be better at something, you should practice every day, right? Well, sort of. When it comes to running, the rest day is extremely important for both your mental and physical health.

Many running injuries stem from overuse. By honoring the rest day, you can give your muscles a chance to repair and recover from the trauma caused by running. Mentally, a break from running can actually help with your motivation and make you more committed to the next run.

For most people, at least one rest day per week is recommended. I usually rest at least 2-3 days per week; especially on weeks with long back-to-back runs.

Here are five tips to honor the rest day(s) and still stay motivated:

1. Research new running routes. Map My Run features user routes for many cities/towns across the US.
2. Explore new gear. Running Warehouse has TONS of apparel and accessories. And with free 2-day shipping (and free return shipping!), it's stress-free shopping!
3. Get inspired! Try following your favorite active companies on facebook/twitter/pinterest/instagram for inspiring running and fitness quotes. I like Runner's World, Sweaty Bands, and Sparkle Athletic.
4. Investigate a destination race. Pick a place you've always wanted to visit and then look for a race!
5. Eat ice cream and watch a Disney movie. I'm serious. This is a vital part of training :-)

Happy running- and resting!

Thinking about a distance race? Look no further!

As an avid runner and sometimes over-sharer of said running on social media, I get a lot of questions from friends surrounding running:

• "What's the best training program?"
• "How do you stay motivated?"
• "What kind of shoes do you recommend?"
• "What are the best 5ks/mud runs/half-marathons around?"
• "Tell me your training secrets!"

These questions got me thinking about all the factors to consider while preparing for a distance race and what I wish I would have known about before I started planning my first race. So if you're thinking about running your first race, here are some things to explore:

1. Find a race. Before you do anything, figure out what race you want to run! Look for a race that you think you'll enjoy. Active.com and local running stores (and their websites/social media) can help you find local races. Try Runner's World for other running related websites for reviews of larger races. Ask your runner friends and search for running-related blogs- you're bound to find great reviews of races that can make your decision easier.
2. Identify your reasons for racing. I cannot stress this enough- before you start training, write down the reasons you want to do this race; to increase your fitness level, to achieve a goal, to honor a loved one's memory, to earn an awesome medal :-) Whatever your motivation, remember it. When the training sucks and you're tired and you just can't run anymore- remember the reasons you run. 
3. Select a training plan. There are tons out there: Couch to 5k, Jeff Galloway, and Hal Higdon are all good places to start. The best thing about training plans? They are completely customizable to your schedule and running ability.
4. Get the right equipment. Whether it's a running watch, new running clothes, or awesome ear buds that don't hurt your ears (I recommend yurbuds), you'll need the right things to keep moving. Don't forget about a way to track your progress- I LOVE mapmyrun.com. It keeps track of all my miles, calories, and I don't need a fancy GPS watch to track my runs (but if you'd like to buy me one, I'd gladly accept!)
5. Visit your local running store. Getting a pair of properly fitting running shoes isn't the only thing you'll find at your local store. The people that work in running stores (not the giant sporting goods stores) are usually runners themselves, have extensive knowledge of the sport, and are readily available for support and encouragement. Charm City Run is my absolute favorite :-)
6. Be proud. You've done an awesome thing- committing to running your first race, no matter the distance, is one of coolest things you can do for your health and your self-esteem.  And it can be such a fantastic experience!

Once you've committed to your race, the training begins. But that's another blog post entirely :-)

Happy running!

Marathon Training Week 8 OR Adventures in Temporary Hair Dye

This post may be a bit random and all over the place- my apologies. I'm just so excited because we leave for Disneyland the and Dumbo Double Dare in nine short days! For those of you that may not know, the Dumbo Double Dare is the Inaugural Disneyland 10k on Saturday, August 31, followed by the Disneyland Half Marathon on Sunday, September 1.

Quick training update- As the mileage for the weeks slowly creeps up, I've been noticing that I've been able to have a quicker pace during my short conditioning runs. Last week, I ran at an average pace of 11:18! While that may not be impressive, it's crazy fast for me and much quicker than where I was a year ago. So yay :-) I ran 39.32 miles in July and I'm already up to 40.98 for August.

As the weekly mileage is ticking up, my biggest concern is injury. Building from 12-15 miles per week to 40 miles per week is challenging enough and with my nagging plantar fasciitis, it could be potentially very painful. BUT, I've been doing everything the doctor recommends- stretching, icing, strengthening. I have also switched from a stability shoe (Brooks Adrenaline) to a neutral shoe (Brooks Ghost) so I can wear my orthotic inserts while I run. The Ghosts took a few weeks to break-in and get used to. I'm still not sure if I can wear them over 7 miles- I'm going to try out some new shoes here in the next few weeks and hopefully find a pair that will work for the marathon in January.

Also, the boyfriend and I got a pretty neat package in the mail this week. As a surprise for me, Matthew ordered some new medal racks- and they are simply awesome. He also ordered some motivation for the Dopey Challenge- a 48.6 medal rack! He's the greatest. For real.

Shout out to HeavyMetalz for such cool products!



Our wall of awesome :-)



New motivation to kick ass in Dumbo and Dopey

"Once Upon A Run"

 

Love this Minnie inspired one!

 Switching gears...

Why temporary hair dye is a bad idea- Because it's Disney and because I'll use any reason to dress-up, I'm running the Disneyland Half as Ariel. I've already made the green tutu, picked out the flowers for my hair, etc. The one missing piece- the trademark red Ariel hair! Because I won't do anything on race day that I haven't tried out on a long run, I decided to try out a temporary red hair dye this past Saturday for a 7 mile run.

I found this brand, "Splat," at Walmart. $5.00 for about a three ounce tube. The instructions said to put it on your hair, blow dry, and then use hairspray to set the color. The color should last until you wash it out. Seeing as how I only want to be red for a day, I figured this would work.

As you can see, it's pretty darn red.

Using this was sort of like painting your hair. Once it was applied, I dried my hair with a blow dryer and then decided to braid it. Now, my hair at this point was really, really stiff- kind of like I had just put paste in my hair- not fun or easy to braid. But, I managed a somewhat decent braid and went out for a run.



The sort-of finished product.





The good- the color actually didn't run! I was worried it would run once I started sweating but surprisingly, it stayed in my hair.

 

The bad- It didn't look that red once my hair was braided.

After the run. Not quite Ariel red. Boo.

The ugly- It literally felt like I had paste in my hair. Once I finally got the braid out, it actually looked pretty cool. But not cool enough for me to actually replicate it on race day.

 

It looks like a regular braid for me for the half. On the plus side, running with my hair braided was AMAZING! I have a thing about hair touching my neck when I'm running- I hate it. As my hair gets longer, it gets more challenging to find ways to pull it up. This braid was fantastic! I may start running with a braid more often :-)

 

Ok, that's the end of my scatter-brained post. Next post- packing for a destination race! Happy Monday!

 

 



Motivation, Visualization, & Running Costumes

30 days! Only 30 days until the Disneyland Half Marathon Weekend! Can you tell I'm a little excited?!

In just a few weeks, Matthew (my awesome boyfriend, running partner, coach, all-around-amazing dude) and I will be in Anaheim, California to run the Dumbo Double Dare- a 10k and Half Marathon back to back. 19.3 miles in two days! We'll also earn our coast-to-coast medal for completing a distance race on each coast (Disney World and Disneyland) in the same calendar year. Here are the four beautiful medals we'll be bringing home (we won't be getting the 5k medallion):

Also in California is one of my best friends/former co-worker, Susan. She has graciously agreed to chauffer us from LAX to Disneyland. We love her :-) A lot :-)

Because this is a Disney race and because I will take any opportunity to dress up, I am running as my favorite princess, Ariel, for the half. Matthew and I will both be in costume for the 10k but that will be revealed at the race. I'm still working on the Ariel costume but it's coming along pretty well. Which brings me to the point of this post: what motivates me to run.

If I wasn't training for a race, I don't think I'd be running. Not because I don't enjoy all the benefits of running, which I absolutely do, but because there isn't a specific goal attached to my running. I love having a plan. I love crossing the training runs off my calendar. I love charting my progress. And yes, I love to plan what I'm going to wear.

While I'm out on a training run, I'll often be thinking of what I'm going to wear for upcoming races, what I still need to make/buy for the costume, how I'll make it runner-friendly, etc. And believe it or not, it motivates me to run! I also will visualize the race- what the course looks like, what I'm looking forward to, what it will feel like at certain miles. I visualize the finish line a lot. I think about what I'll be feeling (physically and emotionally) crossing the finish line, getting my medal, and of course, getting to the post-race food! These are the thoughts that power me through the miles- along with my "running mantras"- more on those coming next week :-)

There are many other reasons I run- empowerment, goal-setting, health, in memory of loved ones, for those who can't- all of which I'll cover in subsequent posts. But tonight, I'm just excited about the Ariel costume and I can't wait to run the Disneyland Half in it.

Flowers for my hair, nike running shirt, no-sew tutu, and lime green running shoes :-)