Jeff Galloway's Blog

Remembering Geoff Hollister ... My Treasured Friend

Earlier this week the world lost a caring person, an innovator who made a major impact on the promotion of running, and a wonderful and constant friend for 45 years. 

Out of nowhere he came. I was running easily in the lead of the weekly company relay run at US Navy Officer Candidate School in July 1966 when I heard footsteps behind. This wasn't a football player making his last 40 yard dash of the day, but a skinny guy like me--I was suddenly in a race. The lead changed several times and then my final acceleration to the finish seemed to do the trick when he came back at the finish line. Who was this guy?

Geoff Hollister and I never resolved who won that race but we became friends for life, instantly. We stayed in touch during our college running career, our Navy tours, through the 1972 Olympic Trials, when I stayed with his family. Geoff was at least as proud as I when I qualified for the US team.

Geoff kept me apprised of his work with his mentor, Bill Bowerman, on shoes and training programs. He was Steve Prefontaine's mentor, and inspired me to open my Phidippides running store in 1973. Listed as the 3rd employee at NIKE, he has been recognized as one of the prime energy and creative sources behind this tiny and struggling 1960-era company's rise to become the world's powerhouse in running and sports equipment.

Hollister searched for quality people and invited them into his projects. He tended to bring out the best in those with whom he worked. His ideas had power but he built a human network, in his quiet, behind-the-scenes style that produced results. He documented this journey in his interesting autobiography, Out Of Nowhere. 

During the 1990s, he shifted focus into documentary and movie production. He was technical director for the Hollywood Pictures movie PREFONTAINE, and a number of highly acclaimed documentaries on Bill Bowerman and others. His latest production "There is No Finish Line" tells the inspiring story of Joan Benoit, winner of the first women's Olympic marathon.

Nine years ago, out of nowhere, Geoff was diagnosed with cancer.  While receiving extensive treatment, he continued to work on projects, traveling the world, telling the NIKE story.  He and his amazing wife Wendy joined the extended Galloway family in September to celebrate the wedding of our son Westin.  We stayed in close touch until earlier this week when he lost the battle.  His ideas and his gentle, positive spirit continue to inspire those of us who knew him, to be the best we can be.

-Jeff  (Friend of Geoff)

Princess Half Marathon Update

I'm in Orlando for the runDisney Princess Half Marathon.  I'm running with talented ESPN anchor Sage Steele in her first half marathon.  I've been helping Sage train for this race and we did a clinic at the expo together yesterday afternoon.  My goal is to hold her back during the first 7 miles.  Sage has a lot of athletic ability and could run a lot faster in the first few miles than she can maintain for the full 13.1 miles.  She is a good person and reasonable, so we will be discussing this as we run.  Stay tuned.

Q&A: How to run a faster marathon

How much can I expect to improve during a 6 month training program? 
Most of the time goal runners I've worked with over the past 35 years have improved between 3% and 5% during a 6 month program, when they have done the long runs and speed sessions. If everything goes well in training and on raceday, a 15 to 30 second per mile improvement is possible. Weather and crowds can cause a slowdown in the finish time. (60F/14C or below is ideal). I usually allow my Ecoach clients to set a maximum goal of a 30 second improvement, if they wish. But if the magic mile is not showing this type of improvement as the goal approaches, I suggest attempting a goal no faster than predicted.

What is the longest distance of a long run, which will help me improve my time? To maximize endurance and performance, I suggest building the long one up to 29 miles. In surveys, I've found that there's an average of 11 minutes of time improvement when a runner increases the lengh of the last long training run from 26 miles to 29 miles. The pace of these long runs should be at least 2 min/mile slower than current marathon finish time—with the run-walk-run strategy appropriate to the pace. The last long run should be done 3-4 weeks before the marathon 

What type of speed training will help?
The type of speedwork that has helped my runners the most is a form of interval training called “mile repetitions”. The training format is detailed in Galloway Training Programs and Year Round Plan. Once the muscles are warmed up, each timed mile is run 30 seconds faster than goal pace, followed by a 5 minute rest interval of walking and/or jogging. Starting with 4 mile repetitions, the number is increased during each successive workout to a maximum of 14. These workouts are done on non-long-run weekends--in most cases the weekend after the long run. 

Are there any drills that can help me run faster, by improving my running form? 
I've discovered two drills that can help runners improve their running form. Both are done 4-8 times, at least once a week, on a short mileage day. 
• The cadence drill: Time yourself for 30 seconds. During this period, count how many times your left or right foot touches the ground (pick one before you start). On each successive thirty second segment, try to increase the count by 1 or 2. The goal is simply to increase the count by being more efficient
• The acceleration-glider: jog slowly for 10 steps, jog a little faster for @ 10 steps, then gradually increase speed to your magic mile pace for 10-15 steps and let your momentum carry you as you gradually slow down to a jog again (the glide). A 30-60 second jog or walk can be done between each. No sprinting. The goal is to learn how to use momentum to conserve resources. 

From Jeff Galloway's Marathon FAQ 

Upcoming "Nutrition & Exercise" Workshops by Nancy Clark

My friend Nancy Clark, RD has some "Nutrition & Exercise"workshops scheduled soon in LA, San Francisco and Phoenix. Take a look!

Upcoming Workshops - Nutrition & Exercise: An intensive workshop

Los Angeles - Jan 27-28, 2012 - Cal State University - Long Beach

San Francisco - Feb 10-11, 2012 - San Francisco State University

Phoenix - Mar. 2-3, 2012 - Arizona State University - Mesa

Here’s your chance to enjoy an information-packed sports nutrition workshop with two internationally known professionals:

• Sports nutritionist Nancy Clark MS, RD, CSSD is renowned for her work with counseling athletes and exercisers.
• Exercise physiologist William Evans PhD is respected for his research with protein, weight, and aging. 

This 1.5-day program is designed to help sports nutritionists, personal trainers, coaches, athletic trainers, exercise physiologists, and sports medicine professionals learn how to effectively teach a winning nutrition message.

Athletes themselves are also welcome, and will find answers to their questions about---eating for health, enhanced performance, and longevity -balancing carbohydrates, protein, fats, and sports supplements-managing weight and disordered eating patterns.

"Nancy Clark and Bill Evans present a nice balance of science and practical information. I got what I wanted—plus more!”

“I was surprised to learn new information on a topic I thought I knew so well.”  -- Registered dietitian/personal trainer, Seattle

See www.sportsnutritionworkshop.com for more details.