Friday, February 6, 2015

Fitness Friday–2/6 & Tips from Jeff Galloway


Currently training for
Louisiana Half Marathon
Rock ‘n’ Roll NOLA Half Marathon

Disney’s Glass Slipper Challenge 
Disney’s Castaway Challenge

–  Six mile run with the running group
Sunday – Rest day 
Monday –  PT exercises (squats & lunges) / foam rolling 
Tuesday –  3 mile run
Wednesday – 2 mile quick run before church
Thursday –  PT exercises (squats & lunges) / foam rolling
– Going to attempt a back-to-back run (today and Saturday) for the upcoming Glass Slipper Challenge

As I mentioned last week, I decided to take my recovery from back to back half marathons a little bit slower than usual.  I took things a little easy last week and decided to go on a six mile run on Saturday morning.

Fitness Friday

Those birds, though! There were so many!

Fitness Friday  (2)

I took the run nice and easy and enjoyed the gorgeous sunrise!

Fitness Friday  (3)Fitness Friday  (5)

You know it’s going to be a good day when it starts off with a good run!

Speaking of recovery, training, etc….I have a few tips from Olympian and runDisney Guru Jeff Galloway to share with you! Jeff is a super nice guy – I’ve met him several times through runDisney events and always enjoy talking to him and hearing his input. If you aren’t familiar, he created a run/walk method that has helped countless people (including myself when I was battling injury) complete races of all distances!

Wine & Dine Half Marathon Expo (5)

Tips from 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.

Thanks for the tips, Jeff!

By the way, anyone remember the race bucket list I posted a while back? Well, I have added a new one to the list! It’s an opportunity to run the Rome Marathon (with Jeff Galloway) and experience all that the area has to offer through Run Italy! Right now through February 14th, they are offering special pricing for March’s event! Check it out and see what it’s all about! Sounds like a really neat opportunity!

Have you ever tried the Jeff Galloway run/walk method? What are your thoughts on the program?

Disclaimer: As a participant in the Jeff Galloway Blogger Program, I was provided these tips to share with you. No further compensation was given.


  1. I love the Galloway method for some of my runs depending on how I feel. And qualifying for Boston using the 4/1 made me a very happy runner! Have a great weekend!

    1. That's so awesome, Pam! I love that!! You have a great weekend, too! :)

  2. Great job this week Karen! And Jeff is sooo nice in person!

  3. I'd love to do Rome! And with JG! Heck yes!!

    I've always been a run-walker. Loved it. But just these past 6 months I've transitioned to running only because I started doing triathlons and it was easier to train that way.

    1. That's awesome, way to go!! :) I haven't pulled up enough courage to brave a tri just yet, but I think they are awesome!

  4. I love the Galloway method! I use it for all of my runs that are over a 5k. I truly believe the only reason I've finished any of my long distance races is because of this method.

    1. That's awesome...he truly has a great program going on!

  5. Great advice from Jeff! I'm not a fast runner so I love hearing my long runs can be slow. :)

    I met him during the Tower of Terror expo last year and he's so nice!

    1. Yes, finishing is finishing no matter the time! :) He is SO nice, I completely agree!

  6. I also use the Galloway method for my runs over 5K for at least half of the race. Since I've been having so much pain I've kind of not even had a method, it was kind of like run when I can, then

    1. I completely understand. I hope that goes away and clears up for you soon!


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