Jeff Galloway Blogger Tips - Training & Motivation #2

In case you missed the first installment of Jeff Galloway's tips on Training and Motivation, check out my post here [it includes a couple of my fun/ funny stories pertaining to Mr. AWESOMESAUCE Himself ;)]. I am still sort of in shock that I was chosen to work with such an inspiring man!

Without further ado, the man, the myth the legend.... JEFF GALLOWAY! [Yeah, I know, I know, I probably won't be introducing anyone in the near future, I won't quit my day job...]

Jeff Galloway Blogger Tips Training and Motivation Tips by Olympian Jeff Galloway 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 NOW at www.RunITALY.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.

Have you ever tried the Run Walk Run method?

Phoenix Marathon Goals

AHHHHHHH! WHERE DID THE TIME GO?! Can you believe we are a little over a week away from the Phoenix Marathon?! AHHHHHHH! No.... really.... AHHHHHHH!

Source

Well, it is coming whether I am ready or not, I guess I better just pull up my big girl pants and get on with it! I have put in the training, logged the miles, and now it is GO TIME!

Source

Originally I was thinking about keeping my goals to myself, that way if I don't hit them I have only disappointed myself, but the more I thought about it, the more I want YOU rooting me on too!

Goal A: 3:4X

I would LOVE to be in the 3:40s (preferably under 3:45, but in the 3:40 range would be a HUGE deal for me). Thinking I could hit this is somewhat crazy to me - but like my coach Krissy said, it is like running a 1:50 half marathon (which I can TOTALLY do) twice (which I have never tried to do). To hit this goal I would need to run a pace of between 8:23/ mile and 8:46/ mile.

Source

Goal B: Sub-4

This was originally my MAIN focus (and still a very strong second goal!). (It was actually my Goal A for my first full marathon last year.) For some reason the 4 hour break just holds something magical. I think if I was a 3:XX:XX marathoner I could hang up my marathon shoes for a while feeling satisfied (that is after my next one in May, hehe). To hit this goal I would need to run a pace of approximately 9:09/ mile or faster.

Source

Goal C: Sub-4:13:44

This is currently my full marathon PR. I would LOVE to know that my training has paid off and I have gotten faster and being able to set a personal record would be a tangible way to prove that (but as we all know, it is MUCH DEPENDENT on what race day brings!). To hit this goal I would need to run a pace of approximately 9:40/ mile or faster.

Source

Goal D: Finish with a SMILE

Like I mentioned in Goal C, sometimes we just can't predict what race day will bring. Maybe we will get bad weather (too hot, too cold, too humid), maybe I will get sick, maybe I will trip and fall, maybe I will stop to help someone else who trips and falls, maybe... maybe... maybe... Finishing a marathon is a feat in and of itself - and something to be proud of (but I would probably give me a couple hours to cool down and have a mini pity party before reminding me of that fact). Honestly though, the hard work is done - I put in the training, the race is just the CELEBRATION! I am blessed to be able to get out there and run, so no matter what my finish time, I will praise the Lord that I had the opportunity to be on the course! To hit this goal I would need to put one foot in front of the other and keep things in perspective (I mean, I am PAYING to do this!).

Source

So, with that being said, Ryan and I will head out next Friday morning for Phoenix. We will be driving (we weren't sure what his work schedule was going to be or if he would be able to come, so we figured since it is only about 6 hours we would rather be safe than sorry and just drive than have to deal with refundable flights, etc) and staying until Sunday.

Source

The race itself is Saturday, but the weekend will include MUCH MORE than just the marathon (SPOILER ALERT - I may be running a virtual race on Sunday morning too!). It is going to be the PARTY OF THE YEAR! We will probably break the InterWebs, so be warned! [If you want to follow along with some of the shenanigans, make sure you are following me on Instagram and Twitter {@CarleeMcDot}. And you can also follow hashtag #ItsGoingDownAtPHX!]

Do you normally set goals for your races? If so, do you share them with others? 

Healthy Habits

Today marks the start of Lent. Neither Ryan nor I are Catholic, but today is as good of a day as any to start some healthy habits!

Source

We decided that for Lent we wanted to ADD something as well as REMOVE something. (I believe the thought process behind Lent is Jesus was tempted for 40 days in the wilderness, so if He can do something for 40 days we should be able to give up chocolate... or something along those lines.)

Source

Ryan

Adding - He wants to drink more water throughout the day
Removing - He wants to go to bed by 11pm (so removing late nights) - this way he will be more likely to wake up early the following morning so he can either go surf or run

Carlee

Adding - Flossing (I normally do this every other day or so, but want to do it daily), Working on a handstand (I am not a gymnast by any means, but when I see people doing handstands {specifically after races with their medals} it is always something I want to try), and Plank-a-Day (planning on shooting for a minute a day, but if I can work up from there that would be great)
Removing - Sweets and media free by 8pm on work nights (Sundays - Wednesdays)

I've heard that it takes 21 days to make something a habit, so I'm hoping by the end of these 40 days some of these healthy habits stick.

Source

Are you doing anything for Lent? 

Running NAKED

SPOILER ALERT - THERE ARE NO NUDE PICTURES IN THIS POST!

Yesterday I had an easy pace 4-miler on the schedule. I have a standard route from our house that I do for my 4 mile loop. After I got off work I took the pup out for a walk, changed, and headed out the door for my run. My Garmin seemed to be taking an extra long time to locate satellites (and I can only look at my wrist for so long before I become impatient) so I decided to.... RUN WITHOUT IT!

Source

SHOCKING, I KNOW! I think I even heard a gasp or two from some of you!

I am a numbers girl, I feel like I need to know my pace, the exact distance, etc. For some reason I guess I feel like a 4.00 mile run is so much better or more beneficial than a 3.98 mile run. Don't ask me why, because I honestly don't know (and it's not like I am an elite runner or anything so the numbers really aren't that important), but sometimes it seems like a bit of an obsession.

Source

I decided to run NAKED! And boy was it freeing (ha, just kidding, but I thought it fit with the naked analogy ;)).

As you can see, I was FULLY clothed! Just sans my watch!

Sometimes you don't even realize how attached you are to something until it isn't there. A co-worker had texted me and I knew I needed to respond to it, so I stopped for a brief second and actually went to hit the "stop" button on my watch only to remember it wasn't on my wrist!

Anyway, back to my run. I normally run from my house, up a hill, down the street to a nearby gas station, then back down to a local park, run around the park a couple times and then back home. When I was coming up to the park I saw it was roped off with a bunch of caution tape. When I got closer I saw there were probably 8 cop cars in the park. Obviously I would NOT be running around the park today. I ended up having to run by the park and figured I would throw a little hill workout in. I ran to a nearby hill and did a couple trips up and down it before heading back towards my house. (I had my phone with me, so I was just going off of estimated time since this wasn't MY route.)

I would definitely say I was thrown off. First, when something doesn't go exactly to plan I tend to get my panties (I do NOT like that word) pants in a bunch. So it shook me a bit when I decided to run without a watch (which only happens like twice a year) but figured it would be okay because I "knew" my normal route, only to have the route disrupted. (I am a Type A personality, so any change in the program is an issue for me...) Then, come to find out, the reason the park was closed was because a man was beaten to death there! Um, talk about rattling your cage a bit!




Obviously when things like this happen, you are reminded about the BIG PICTURE, what is really important! Whether I was running with or without a watch, whether I ended up running 3.76 miles or 4.12 miles, that's all trivial. What ultimately matters is that I live my life as a reflection of God to those around me and leave this place better than I found it.

Source

So I guess you can say my 4 mile run went a LOT differently than I was originally expecting.

Do you enjoy running naked? Or does it stress you out?

Magical Miles: The Runner's Guide to Walt Disney World GIVEAWAY

I know I may be bias, but I have some pretty KICK BUTT friends! One in particular, Megan, is an author who co-wrote a FABULOUS book! Oh yeah, and she is also one of my BRF (Best Running Friends) and the one that got me into running in the first place! I don’t know if you remember my WDW Marathon Recap from last month, but she was Dewey in our duck trio. The book is call "Magical Miles: The Runner's Guide to Walt Disney World". 

With so many folks heading down to Walt Disney World this week to participate in the Princess Weekend I thought it would be a GREAT time to spread the word about the book and do a GIVEAWAY to one lucky reader!

I grabbed the original edition of this book prior to embarking on my first Walt Disney World races which were during the Princess Half Marathon Weekend in 2013 (I had done the Disneyland Half in 2012 and the TinkerBell Half in early 2013 prior to that, but hadn't done any races at WDW) {recaps for the Royal Family 5K which I ran with my hubby and parents and the Princess Half Marathon which I did with my sister-in-law are in the archives}. I knew Megan was a wealth of knowledge when it came to WDW and the book did NOT disappoint.

Megan and her co-author Krista released the THIRD edition of Magical Miles: The Runner's Guide to Walt Disney World recently. They are continually updating the book as changes at WDW and within runDisney occur (whether that is adding new races or challenges, renovating hotels, upgrading restaurants, changing meal plans, etc). They want you to have the most up-to-date and accurate information so you can make the best choices for you and your travel companions!

I read my copy of the book on a flight from San Diego to Detroit. Let me tell you - THIS IS AN AMAZING RESOURCE FOR ANYONE GOING TO WALT DISNEY WORLD (I know it is geared towards runners that will be participating in a runDisney event, but even if you aren't it is still a WONDERFUL resource for folks just traveling to WDW for a vacation).

While I was reading I wrote down a few notes and I wanted to share them with you:

• Great job at stressing the importance of registering early before the races sell out (seeing as they are continuing to grow in popularity, sometimes selling out within MINUTES of opening registration).
• Love the tips from the authors at the end of the chapters (especially since they have collectively participated in ALL of the WDW runDisney events - so the knowledge is FIRSTHAND).
• The training gear section was spot on (although I may have suggested a foam roller in the equipment section, only because I know how much it has helped me during the training process).
• I had NO idea you could camp at WDW.
• Really enjoy the "guest" reviews throughout the book. 
• If someone is planning a trip on their own (without a travel agent like Megan), this could be used as a great resource to help make very informed decisions.
• Totally appreciate that there are vegetarian options mentioned in the food chapter.
• A BIG thanks for adding the running etiquette section, especially with the data you shared about the runDisney events having so many newbies. 
• LOVE the balloon idea for spectators (never thought of it before, but DEFINITELY getting Ryan one next time ;)). 

Now I don't want to give away too many of the tips and tricks because I think you should pick a copy of the book up for yourself! I know I said I am bias about my friends, but I am telling you the 100% honest truth (and not just because I love Megan), if you are planning a trip to WDW (and especially if it is around a runDisney racecation), you NEED this book! Although I think EVERYONE and their mama should order the book here, one of you could WIN your own copy! [YUP, you read that right, the WONDERFUL women that wrote this book offered a copy to one lucky reader - could it be you?!]

a Rafflecopter giveaway

Just in case you don’t win, you can pick up a copy of the book here AND save 10% with coupon code “ 9TYH8RXP”. 

And please check out all of their social media platforms - that way you can stay as up-to-date as possible! [Because not only do these ladies give TONS of information in the book, but they also constantly try to keep everyone updated with the "happenin's" of runDisney through their blog posts, tweets, posts, and pictures!]

Website: RunnersGuideToWDW.com
Facebook: Facebook.com/RunnersGuideToWDW
Twitter: Twitter.com/RunWDW
Instagram: Instagram.com/RunWDW
Pinterest: Pinterest.com/RunWDW

Enter early and often (some of the entries are available DAILY). The giveaway will run through Friday, February 20th at 11:59pm PST. I will contact the winner via email (using the email address listed through Rafflecopter). The winner will have 24 hours to respond to claim their prize. Remember: the entries ARE verified, so please make sure you complete the task or I'll have to have Rafflecopter select a new random winner.

BEST OF LUCK TO ALL WHO ENTER!! 

Workout Recap - Week 7

Sunday, February 8th – REST DAY, Foam Rolled & Stretched

Monday, February 9th – 4 mile (easy pace) run, Foam Rolled & Stretched 

Tuesday, February 10th –  Strength Training (abs, back, arms and legs), Foam Rolled & Stretched

Wednesday, February 11th –  5 mile (easy pace) run

Thursday, February 12th – 19.55 mile bike ride, Foam Rolled & Stretched

Friday, February 13th– 10 mile (long run pace) run, Foam Rolled & Stretched 

Saturday, February 14th – REST DAY, Foam Rolled & Stretched

The Santa Ana winds were blowing this week, which means HEAT! While the rest of the country is covered in snow or dealing with negative degree wind chills, we are over here sweating our booties off (but NO, I don't want to switch with you ;) ). I did hear the temps are supposed to go back to normal in the next day or so though.

This week my dad was in town, so it was nice to have him along for a couple of my workouts.

How were your workouts this past week?