I have been selected to be a Jeff Galloway blogger and could not be more excited for the opportunity. Incase you aren't familiar with him, he is AMAZING, a former Olympian and the official rundisney training consultant and probably one of the most down to earth people you could ever meet. 
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Here are past tips: here, here , here ,  here, here, here and here.

FAST AND FUN—It’s a state of mind 

Why is running faster a good thing?  Short and fast segments not only help you run faster in races.  If you run a few faster segments each week you can improve your running efficiency while receiving a better attitude boost.

How long should you be running before you add some faster running in? After 2-3 months of regular running some short accelerations can be added with minimal risk of aches and pains. 

Is it possible that running fast can actually be fun?  Yes.  The secret is be creative and limit the length of the fast segment at first. 

How often should you run fast? Playful speed can be done once or twice a week.

Four Faster, Fun Workouts
1. Speed play that you can do on your own. ACCELERATE AND GLIDE.  After an easy 10 minute warmup of slow running, pick up the pace for 10 steps, then coast off the momentum for 10-20 steps.  Don't be obsessed about the number of steps as this is just a guideline.  Don't sprint--be playful.  Gradually pick up the pace, and then glide back down to a jog.  Repeat 2-3 times on your first attempt, and take a one minute walk break.  Each week you could increase the number of accelerations as you wish, with a recommended walk break of 1-2 minutes between each.

1. Speed play you can do with one friend—CHASE game.  After an easy 5 minute jog together, one person takes the lead.  As the leader changes the pace (speeding up, then slowing down, speeding up) the follower tries to stay close but not pass.  After 3-5 minutes, take a 1-2 minute walk break and repeat with the other runner leading.  Repeat as many times as desired.

2. Speed play you can do with two friends—SURPRISE game. Following the same format as game 1, the follower tries to surprise the leader by passing gently but quickly.  While there should be no sprinting, it is OK to run fast for 10-30 steps to pass.

3. A speed play workout you can do with three or more friends—INDIAN RUNNING.  The group is running single file for a minute or two at an easy pace.  Then, the last runner, passes all of the other runners and takes the lead for a minute or two.  The current leader sets the pace, and takes a walk break.  When the running resumes, the last runner starts to move to the front.  Each runner gets to take the lead at least once in this game.

I have been selected to be a Jeff Galloway blogger and could not be more excited for the opportunity. Incase you aren't familiar with him, he is AMAZING, a former Olympian and the official rundisney training consultant and probably one of the most down to earth people you could ever meet. 
Here are past tips: here, here , here ,  here, here and here.   

Another Tuesday, another Tuesday on the Run hosted by our favorites: 
April from Run the Great Wide Somewhere, Erika from MCM Mama Runs, and Patty from No-Guilt Life.  This week's topic is free topic! 


 The reason I have saved posting this for a week is that I have officially signed up for the Galloway custom training plans! It is 49 dollars for 6 months and I am hoping that it will help me with all of the races I have coming up. I have been going off adopted Galloway plans (3 days a week of running standard, up to 4 days is all I can do) but really need help with speedwork and paces. I am worried that I am not getting as fast I would like and that I may be doing something wrong. Hopefully this process will help me figure that out! 

THE TRAINING PLAN
 
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 over-eat, 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.  


Register now for the Jeff Galloway 13.1 Half Marathon weekend fromDecember 11-13th. 

• Jeff Galloway 13.1 - Sunday, Dec. 13th
• Barb's 5K Presented byBeeCause - Saturday, Dec. 12th
• NEW Fit Kids Run/Walk -Saturday, Dec. 12th

Register now!

NEW Jeff Galloway's Customized Training Plan!

Let Jeff customize a plan that allows you to "have a life" while achieving your goals!  Your 6 month plan includes:

• customized training schedule
• daily email reminders for your workouts
• drills to improve your running form and efficiency

For 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
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.

I have been selected to be a Jeff Galloway blogger and could not be more excited for the opportunity. Incase you aren't familiar with him, he is AMAZING, a former Olympian and the official rundisney training consultant and probably one of the most down to earth people you could ever meet. 
Here are past tips: here, here , here ,  here, here and here.   


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
  

This summer I have been taking it pretty easy and listening to my body by going slower and taking more walk breaks. Even though it makes me feel like I am not improving, I know when it is cooler in the Fall, I will see gains.  It has been very humid around here and the humidity seems to have finally broke! Let's hope it stays that way through the Disneyland Half. 

What are some of your warm weather tips? 

I have been selected to be a Jeff Galloway blogger and could not be more excited for the opportunity. Incase you aren't familiar with him, he is AMAZING, a former Olympian and the official rundisney training consultant and probably one of the most down to earth people you could ever meet. 
Here are past tips: here, here , here ,  here and here.   

THE POWER OF THE GROUP
The fun of running with a group pulled me into the sport 57 years ago.  Running and training with my friends Steve Prefontaine, Frank Shorter Bill Rodgers, brought out the best of running in me—while we became good friends, and Olympians.  As I travel the US this season, for our Galloway training program kickoffs, I see the same fun, support and friendship development.  I hope to see many of you at our free clinics.  Here are the ways I’ve observed runners of all abilities improve more and have more fun when in the right group.
 
1. Great friendships
2. The miles go by quicker—telling stories, sharing life experiences
3. Guidance in running with the right group for you, with the appropriate run walk run strategy
4. Because the group is waiting for you, you will stay motivated and get out there more often
5. You’ll learn about some interesting races, places to run, fun running experiences
6. On the really tough workouts and races, the group will pull you through
7. Access to tools for management of nutrition, fluids, motivation, aches/pains
8. The right group leadership can fine-tune the pace of each workout, avoiding injury/exhaustion
9. Helping others who are struggling bestows an amazing sense of achievement
10. Sharing the empowerment of finishing a long run can change your life
 
Most groups, like our Galloway programs allow runners to try them out for free.  Together we can celebrate fitness and inspire others to improve the quality of their lives.
 Highlights of this year’s Galloway Training Programs:

• Discount on the Jeff Galloway 13.1 and Barb’s 5K LINK
• 50% discount of Jeff Galloway’s Running Schools and Blue MT Beach Retreats
• Discounts on Phidippides products – Jeff’s store and the original running specialty store LINK
• Discounts on ElliptiGO, my favorite way to cross train outside
• Discounts on Pacific Health Products Accelerade & Endurox
• Discounts on Cooper Complete vitaminsLink
• Galloway Alumni hat available just for those who have been a part of our team before
• Newly redesigned Galloway Training medal to celebrate completion of this year’s program

Visit http://www.jeffgalloway.com/training-groups/list-of-cities/ to find your closest Galloway Training Program, and ask me for more details about what I love about my Galloway group.

Do you enjoy running in a group? 

Triumph Thursdays hosted by Smitha from Running With SD Mom, Linzie from Sharp Endurance & Carlee from Carlee McDot.  I will be finishing up my Tinkerbell Pixie Dust Challenge recap! 


It's here! The tinkerbell half! I was up at 3:55 and out of the door by 4:30. I got dressed much faster today so had more time to chill in the pre-race area. I met up with my friend from grad school and we did a real bathroom break in the Paradise Pier hotel before splitting off to our corrals.

Corral A was abuzz with excitement but also pretty crowded. I really wish they would adopt the smaller corrals of Princess were each corral has around 500 people instead of 2000. Sub 2:15 is a huge span considering the race was won in 1:15!

Before I knew it, we did the national anthem and off we went. We had the same start as the 10k with the overpasses so I took my time going slow and walking all of the uphills and running the downhills. We were backstage before I knew it and entered DCA by tower of terror. There was a decent line for buzz light year and the girls from the parade. I skipped it as it was pretty long (the first one usually is) and continued on. As we headed back to Carsland, we got to see the first women coming through and it was exciting:they are fast!!
Carsland had mater and McQueen and I skipped them as I got them the day before. We continued to backstage and ended up on the Pier and took my first pic! Silvermist was across the way but I couldn't safely get over to her.

I have decided to join a new linkup: Triumph Thursdays hosted by Smitha from Running With SD Mom, Linzie from Sharp Endurance & Carlee from Carlee McDot. This week I will talk about The Tinkerbell 10k and how it was the best Disney 10k I have ever run (even though the DL 10k of 2013 was amazing as it was the first one!)! 


The morning started early at 4am. I was slow moving and eventually got ready and out of the hotel by 445 and at the pre run area by 5. My costume for the day was Iridessa, the fairy of Light. I used the portas  (first one in the porta!) and then checked my bag and headed to the corral. I chatted up a few people and before I knew it, it was time to take off.

I decided to run by feel and get over on the sidewalk to do my walk intervals and the plan worked well. I walked the first 3 "hills" aka overpasses and finished the first mile around 10:45 and before I knew it, we were in the backlot! I took some water and headed into the park.

We hit Disneyland first so I stopped for a pic with the outside. Then I stopped for a pic driving the Fire Truck and with chip and Dale.

I went to bed early on Friday and was up bright and early at 5am for the tink 10k. I dressed as Iridessa the fairy of light. I got a new Disney PR by almost 3 minutes (1:21:57) which included a bathroom break and FIFTEEN PHOTO STOPS!! woo-hoo! 

Saw the Hatbox Ghost in Haunted Mansion and hung out in the parks for a bit before going to a Facebook meetup and having a solo dinner at Carthay Circle. Up early on Sunday for the half dressed as Tink. 

I got another Disney PR by almost 8 minutes (2:35:53) which included TWELVE photo stops and 2 bathroom breaks. 

Full recaps for all of the events: Expo, 10k, and half are coming this week along with a review of a few new items I got at the Expo. 

I had an amazing weekend and can't wait for next year and the 5th anniversary race! yay for being a Legacy! 

I have been selected to be a Jeff Galloway blogger and could not be more excited for the opportunity. Incase you aren't familiar with him, he is AMAZING, a former Olympian and the official rundisney training consultant and probably one of the most down to earth people you could ever meet. 

Here are past tips: here, here , here, here, and here. 

As you probably know, I am trying to increase my speed so these tips could not have come at a better time. 
FIVE WAYS TO GET FASTER
by Olympian Jeff Galloway

Longer Long Runs
Increasing the length of the longest long run has produced the greatest amount of improvement that I've seen among my coaching clients.  Several surveys have shown more than 13 minutes of time improvement when runners increase their longest long run from 20 miles to 26 miles before a marathon.  Comparable time improvements are experienced in 10K runners and half marathoners when they increase their long runs above race distance as noted in my YEAR ROUND PLAN book that covers all the distances.  Long runs must be at least 2 min/mi slower than current ability, with liberal walk breaks.  The slower the pace, the quicker the recovery.  I suggest doing the long runs every 2-3 weeks.
**I am a fan of longer runs. I have found that when I do longer runs, it does help endurance during the race. It is hard to do 26 miles before the real race mainly because it takes so much time but everytime I do it, I learn so much. the more long runs I do, the easier marathons will become. 

Speed Repetitions—increasing the number
My runners have improved by an average of over 6 minutes in a marathon (3+ minutes in a half marathon) by increasing the number of speed repetitions to 14 x 1 mile for the marathon, and 14 x 800 meter for the half marathon.  I recommend that each of these be run 30 sec/mi faster than goal pace.  The recovery interval is a 5 min walk between miles and a 3 minute walk between 800's.  These workouts prepare one to maintain or pick up pace at the end of the goal race, instead of slowing down.  See GALLOWAY TRAINING PROGRAMS & HALF MARATHON books for details (www.RunInjuryFree.com).
***I definitely want to try this. I definitely can hold a speed of 30 sec over goal pace for these intervals. once I get back into training, I am going to get more speedwork on the calendar for sure. 

Improve Running Form
Most runners I've monitored have improved several minutes in a marathon by fine-tuning their running form.  As the mechanics become smoother and within one's limits, there is a significant reduction in aches, pains and injuries.  The two best ways to improve form are water running and cadence drills.
•        water running uses the same basic motion as when running on land, using a flotation device so that the feet don't touch the bottom of the pool.  When done for at least 15 minutes, once a week, the legs find a more efficient path through the water—eliminating extraneous motion.
•        The cadence drill is done for 30 seconds, counting the number of times the foot touches the ground.  This drill is detailed in most of my books.  I've found the key to improving speed on the mechanical side is quicker turnover.
**Cadence is huge for me. I want to work on shorter strides for a faster turnover. 

Race in Shorter Events
Dropping down a standard distance or two can improve your mechanics for running faster and your ability to handle a higher level of oxygen debt.  On non-long-run weekends, during a half marathon program, try some 5K or 10K races.  When training for a marathon, race at the 10K or half marathon distance.  At first, the faster pace of the shorter distance may seem awkward.  But after several short races, you will adapt—especially if you do some speed training for the shorter/faster event.  These performance improvements can translate into faster times in the longer distances.  My book 5K/10K details the training and the racing strategies for these events.
**this is something I have taken to heart this year. I so far have PRed my 5k and half times and am looking to PR in the 10k and marathon by the end of the year. I think it helps so much to race shorter distances and I learn so much each time. 

Hill Training
The only way I've found to build strength for running is to run hill repeats.  On a moderate grade hill, start at a jog and pick up the turnover rate of the feet and legs as you go up the hill, shortening your stride.  Walk down the hill for recovery.  Don't sprint, and follow the other hill training guidelines in my books and atwww.RunInjuryFree.com.  The strength from hill training will allow you to perform better in speed sessions which will help you improve in your goal race.  You'll also run faster on hilly courses, during your races.
***There is this hill by the Rose Bowl that goes up, levels out and goes up again. I did some speedwork on it before the Sunset strip half and definitely think it helped. I want to incorporate it more as I train for the NYCM since the bridges are basically hills. I need to figure out what works best and how to track my times on the hill. 

Save NOW and register for the Jeff Galloway 13.1 and Barb's 5K.  Prices increases tomorrow May 2nd!  Don't let your readers miss out on these savings! Register now athttp://www.jeffgalloway131.com.

Listen and share this great podcast "Jeff Galloway's Tips For Beginner Runners" with Mark Kennedy from Healthynomics!  From how Jeff got running to breathing while you run; it's all here!

What are some of your speedwork tips? 

I have been selected to be a Jeff Galloway blogger and could not be more excited for the opportunity. Incase you aren't familiar with him, he is AMAZING, a former Olympian and the official rundisney training consultant and probably one of the most down to earth people you could ever meet. 
Here are past tips: here, here and here. 

How do you try to stop and prevent injuries? 

1.  Be aware of irritation of weak links.
The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees - Feet -Calf - Achilles -Hip - Glute/piriformis/sciatica. But the body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.So if you're sensitive to the first indication of irritation in these areas and take immediate action it's possible to avoid injury.

**for me this is huge. After reading Running Strong, I figured out that I have weak core and glutes which is causing problem with piriformis and sciatica. As I have worked on my core just for 5-10 minutes a day, and a strong focus on making sure I get up at least once an hour at work, I have seen such a difference in my pain. 

2.  Stress buildup due to the way we train.

• Training schedule is too intense-not enough rest between stress.
• Adverse Training Components-speed is too fast or has too much, too soon.
• Running form-too long a stride, forward lean, bouncing too high off the ground.

So staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury

__________________________________________________

Top 5 ways to avoid stress buildup-and avoid injuries

1.  Take walk breaks more frequently, and run shorter run segments

2.  Form: shorter stride, feet low to the ground

3.  Slower long runs, with more walk breaks

4.  Avoid Stretching

5.  Be careful when running speed sessions

Anyone else have any injury prevention tips? 

Another Tuesday, another Tuesday on the Run hosted by our favorites: 
April from Run the Great Wide Somewhere, Erika from MCM Mama Runs, and Patty from No-Guilt Life.  This week's topic is Motivation.

This is something I've been struggling with but I have seen to rediscover my motivation this weekend after great runs at Princess half!

Before I left, I read Jeff Galloway's book Mental Training for Running and gave me a lot to think about. I have felt lately like I can't do it (even though we know I can for example with Dopey Rebel!) and it has been bringing me down. I have not been seeing the training times I want and I feel like I'm getting slower.

While reading the book, I was studying the chart with intervals and corresponding minute per mile pace and decided that could be the issue.

I visited Jeff at the Expo and told him I had been reading the book and had been thinking about adjusting my interval and he suggested to try a 90 sec running and 30 sec walking.

Well I tried it out and it definitely worked! I had some of my fastest Disney times without feeling tired or stressed and I was able to push harder at the end and felt better than I had been lately.

During my runs, when I was getting a bit sluggish, I used some of the mental sayings from the book to help me along such as-you are strong, you are capable, you can do this and they really do help.

Has anyone else used this book for Motivation? Are there any running books you would recommend?