Jeff Galloway's Blog

Memorial Day

Memorial Day will be very special to me this year.  I will be running through the town where my father served in the Navy and where I started running, about 53 years ago.   

In 1956-1958 Lt Commander Elliott Galloway was stationed at US Naval Station Green Cove Springs, FL, and our family lived on the base.  This was the first time that he had been shore based, as his Naval duty sent him to sea regularly.  My Dad was my hero and I wanted to be a Naval officer when I grew up. My positive experiences during this duty station were a prime influence on my decision to serve in the Navy from 1967-70 off the coast of Vietnam.  

On Monday, May 30th, I'll be running through the streets of Green Cove Springs, again, honoring the service of all who have served and who are currently serving our country.  The event is the Freedom 8K and will benefit the Wounded Warrior Fund.   

I wish my Dad could be running with me. 

Jeff

There's a running boom in the Philippines

I just returned from an amazing series of running clinics in Manila and Cebu, Philippines.  Within the past few years, tens of thousands of new runners have been swept into the enjoyment of running through races, running clubs and fitness programs in companies.  There are several races that enroll over 10,000 runners. 
 
A high percentage of the runners I met were introduced to running through my run-walk-run method.  As I explained how my "magic mile" can predict current performance level, how to adjust for temperature, and how the right run-walk-run ratio can virtually eliminate injury and excess fatigue, the lightbulbs went on.  These were exciting clinics with a continuing stream of questions.
 
Most rewarding is the common boost of personal empowerment that runners feel across the globe.  I've given clinics in Japan, Italy, Hungary, Poland, Saudi Arabia, the Philippines and other areas but the shared positive boosts from a run are a powerful common bond.
 

Why I keep returning to Jeff's Lake Tahoe Running Retreat

By Guest Blogger Cathy Troisi

Jeff's Lake Tahoe Running Retreat is the best way to spend a week's summer (running) vacation: five star accommodations, a variety of leisure activity options, plentiful restaurants and shopping and more than majestic scenery plus a running camp with 40 campers from nine states, like-minded in their interest in running. 

 

Eight of my fourteen trips to Tahoe in the previous fifteen years were for the purpose of attending Jeff Galloway's Lake Tahoe Running Retreat at Squaw Valley Lodge.  I’d previously attended Jeff's camp in Boston but I was a 'newbie' at Tahoe when I attended in August, 1996.  It was readily apparent those who had previously attended this Tahoe camp.  Their social exchange indicated that this gathering was a family reunion of sorts for camp alumni.  Their easy interpersonal banter was contagious as they readily embraced newcomers into the group. 

 

By the end of the next six days, I was adopted into this Galloway family and departed the week- long activities already anticipating the next year's reunion.

 

Fun Lake Tahoe Statistics:
*third deepest lake in North America
*Lake Tahoe sprawls California and Nevada, elevation 6,228 feet above sea level
*21.6 miles long and 12.2 miles wide
*deepest point is 1,645 feet; average depth is 989 feet
*1,400,000 tons of water evaporate every 24 hours (dropping the lake level by only one tenth of an inch)
*lake clarity allows objects at a depth of 100 feet to be seen from the surface
*holds an estimated 39.75 trillion gallons of water
*the lake has enough water to cover the state of California to a depth of 14.5 inches

 

Cathy Troisi has completed 269 marathons/ultras, including a Boston qualifier (on the Boston course) at the age of 52.

 

Find out more about Jeff's Retreats.  

On To Okinawa

The first 5 days of our trip to Japan, in the Tokyo area were full of clinics, runs through parks, sightseeing, and adventures in Japanese cuisine. Barbara and I debated and then tried one of the local sushi places which offered a continual flow of sushi plates, on a conveyer belt right at eye level. We enjoyed each item we tried and consider ourselves Sushi people, now.

Mizuno, my favorite shoe and clothing company, is the top sporting goods company in Japan, I believe. We visited two of their department stores and were amazed at the number of products they offer there. But in Japan, they pronounce it “Meezno” (or something like that).

I didn't know how the Japanese runners would respond to the concept of the Run-Walk-Run method. At least half didn't seem to know how to react, and would probably not try it initially. The other half of the audience, judging from questions and reactions (after trying it in my clinic), were fully into giving it a try. Several Japanese runners told me that they were sold on the method right away. We are looking forward to starting programs in Japan during the next year.

During the two and a half hour flight from the Narita Tokyo airport to Okinawa, Barbara and I reflected on the friendliness of almost every one of the people we met. The Japanese are more than polite. They have a respect for others that is genuinely felt.

Meeting us at the Naha airport in Okinawa was Kim Beard, wellness coordinator for the USMC bases there. She gave us the overview of our mission: to help marines and family members avoid injury, while improving endurance and fitness. There would be meetings with key leaders, presentations on two of the bases and a very well attended clinic on marathon and half marathon training. The first run was set at “0 dark thirty” in the morning—which lived up to its name. The heat and humidity were significant, even for two lifetime residents of the deep South. Once the sun arose, we were very pleased that we ran early.

Running is a key element in the Marine culture and injuries are a major problem. Among our fellow runners in the morning darkness was Dr John Biery, orthopedic specialist for the US Marine Corps in Okinawa. John is a key staff person for the SMART program of running/fitness injury treatment on the Marine Corps bases. SMART allows quick access to treatment and has reduced the continued damage (and extended recovery time) that happens when one runs with an injury. But Dr. Biery is constantly looking for ways to prevent the high volume of injuries he sees every week. As we talked, during our first morning on the base, we agreed that one of the problems could be called “boot camp fitness” concepts.

The “jump start conditioning exercise” that is used during basic training is not an efficient way to improve fitness and endurance. The exercise format serves the real purpose of boot camp: To shock, somewhat abuse, and exhaust the body parts so that the new marine, sailor or soldier will automatically follow orders when exhausted or in pain. The exercises are abusive to most of the muscles and tendons involved—especially due to random punishment drills and sudden increase in intensity.

Running is an important part of the military way of life because it can increase the chance of survival during combat. When marines or soldiers have a high level of endurance fitness, they are more likely to get to a safe place when under attack, are more mentally alert when under stress and more likely to bring body, mind and spirit together to get the job done—even when exhausted. Unfortunately, boot camp training format is the only training program known and used by many leaders, according to military doctors and treatment specialists I have interviewed. When given the responsibility to conduct fitness drills, it is a quick fix that each G.I. knows.

To give credit, this type of intense exhaustive and “in-your-face” exercise bestows an all-purpose conditioning that works in crisis situations. In many cases, however, the workouts push every person in the unit to run at the level of the best in the group or at least the mid level. This means that half are struggling, in pain, or injured. Injuries significantly reduce the capabilities of a significant percentage in many units, and require resources in treatment. John and I both agreed that many of the methods I use could reduce the injury rate greatly while building endurance to a higher level. I've already heard from several who tried run-walk-run after getting a copy of my GALLOWAY TRAINING PROGRAMS book and discovered for the first time in their lives that they actually liked to run.

Backing off intensity early is not part of the Marine culture. To perform better during a prolonged operation, however, conserving resources is the key. I don't try to push my methods on anyone, simply stating the benefits of reduced injury, quick recovery, and faster times in races. There were lots of questions from doubters, but a number of officers came up after the clinics and disclosed that they would be trying my methods. LCDR Biery is trying his best to add prevention to the medical care program in the Marine Corps. I was pleased to help him in his efforts.

Final installment on our Japan trip: Drinking an alcoholic beverage made from poisonous snakes? I tried it and other interesting things in Okinawa...in a few days.

What is the funniest running story that's happened to you?

I gave a clinic in Vancouver, British Columbia a few years ago covering a wide range of running issues.  As I went out for a run, the next speaker took the runners to the gym and demonstrated 20+ weight exercises that he felt were important for runners.  The speaker didn't see me re-enter the room as he took his first question: "Jeff Galloway said that we only needed to do two strength exercises for running, and you have shown us at least 20 exercises - who is right?"  The muscled guy glared at the questioner and said "Quite honestly, I don't want to look like Jeff Galloway." 

On The Road With Jeff - April 23-May 6, 2008

April 23-May 6th Charlotte, San Jose, Carmel, Monterey, Cincinnati, Raleigh, NYC, Mahwah

Charlotte NC—John Lineberger conducts a comprehensive, year-round program, and one of our largest. I met several folks who travel more than 45 minutes each way to run with the friendly group. They confided that this is the only way they would do the longer long runs. Now, they simply love the members of their training group.

San Jose CA—Jenny Lockwood leads our growing group in this very runable city. We had an energizing running school and a “meet and greet” in Urban Sports, our running store partner. Thanks go to Lance, the owner. This is another socially fun group with a running problem.

Carmel CA—This is a quaint and very scenic coastal town that is unique. Barbara and I stayed at Sunset House, a “homey” B&B type place with fireplace. A few minutes of downhill jogging brought me to one of my favorite beaches in the world. If you're interested in staying at one of these cozy properties contact Bobby Richards (bobbyrichards6@gmail.com) and feel free to mention my name.

There's a wonderful scenic path just above the beach that winds for miles. On Friday morning I teamed up with Rich Pepe, owner of Little Napoli (Dolores St at 7th). We took a walk/jog to the beach, did some cadence drills, and then enjoyed a wonderful lunch at Little Napoli, as I talked about staying injury free for life. Pepe promotes a number of fitness activities and serves delicious food.

Monterey CA—For most of Saturday I gave clinics to help runners deal with the many hills of the Big Sur International Marathon. I love this event—the committee is composed of dedicated people who work together to produce a masterpiece marathon experience. Many runners have reported setting personal records on this course because there is more downhill than uphill. My advice is to relax and enjoy the wonderful scenery and good people.

Big Sur Marathon—The weather is usually ideal or almost ideal for the 10 years I've been coming to Big Sur, and April 27th was no exception. One of my roles during the weekend is to be part of the “Bob and Jeff show” with pacing tips and announcements before the start. A few minutes before the gun fired, Bob asked me, on air, what I planned to do during the race. I explained that Barbara and I were shooting for a time around 5 hours, using a run-walk-run strategy of (run a minute/walk a minute). Bob invited anyone to join us as I climbed down from the platform, and waited with Barbara to start the race.

At the first minute I did a 5 second countdown so that our runners could get over to the side of the road to walk. I looked behind and saw about 60 folks with us. For the next few miles we picked up a few more each mile and held steady through about 19 miles where some fell off. But as we swept through the next 6 miles we picked up another dozen or so who were losing steam but were able to run one minute at a time with us.

I've heard from many in the group who ran their best time that day, or who were not prepared for the event, and had a wonderful experience by using 1-1. I came in after the 5:05 mark. Barbara ran off and left me, finishing about a minute ahead. The next morning I was in heaven, running down Carmel beach.

Cincinnati April 30—Our very social Galloway group in this city, led by Suzelle Snowden, has two sponsor stores. I gave a clinic at 5:30pm at Meters & Miles, and a 7pm session at Fleet Feet in Blue Ash. The second clinic had a very large turnout with lots of new folks aiming at a Fall half or full marathon. There were also requests for last minute tips for the Flying Pig Marathon, on May 4th. Cincinnati has experienced an increased growth in running due to this event—which is fun.

Raleigh May 2 and 3—My noon clinic was held at the new campus of Rex Healthcare. On the wall of the auditorium was a picture of Rex Hospital, where I was born. I spent many happy times during my youth in Raleigh. We had a successful “Mizuno meet and greet” at the Raleigh Running Outfitters on 6 Forks road.

Due to the great leadership of Ron Wahula, our Raleigh program has the largest Galloway enrollment. Ron has a series of great folks helping with marketing, social functions, etc. They have fun and have helped thousands to change their lives in a positive way while bonding with new friends every year.

Monday in NYC—our kickoff in the big Apple was at the Westside YMCA. We had the largest group of new runners that I've seen on any of my NYC trips. That program has unlimited opportunities to grow.

Tuesday in Mahwah—my good friend Ed Nekel allowed me to stay at his house. I had two great runs on the Saddle River trail system in Paramus NJ. The Mahwah group is small but growing and full of energetic folks. I conducted a clinic and did a demo run that featured the cadence drills and acceleration-gliders.

This weekend I will be in Conway AR and Springfield MO. There's still space available for my running school in Conway, on Saturday May 10th (contact Carol at ccmiller@mindspring.com).

We're starting a new program in Springfield MO which will feature a new hometown event: the BassPro Marathon on November 2nd. I will be there and I hope that many of you can join me.

Enjoy your runs---Jeff

April is “marathon decision month”

Most of the folks that I work with to train for marathons, make their choice in April. Why so early? The major marathons are so popular that they fill up quickly if you don't sign up as soon as you can. It is also true that most of those who enter Marathons in the Fall are currently doing very little running and know that they need to rev it up. Each day this month, on the average, I am in front of an audience of runners who fire constant questions about how to avoid “the wall”, staying injury free, estimating potential improvement, and running faster this year. I always recommend that the first goal be to finish in the upright position. 

My greatest satisfaction is the evolution of a series of simple training components that give the individual almost complete control over how he or she will feel at the end of long runs and on the big day. You don't have to puke or hit the couch or bed after long runs if you follow a few easy steps. Last year I put out a revised version of the training manual for my groups to reflect the updated information: GALLOWAY TRAINING PROGRAMS.

The popular marathons for the fall and winter are Portland OR, Marine Corps Marathon (online registration opens April 30), Chicago (almost full), NYC (lottery now open), Breast Cancer Marathon but there are many, many more to chose from!  A great resource for choice is www.marathonguide.com. Be sure to read the reviews.

This past week I had a delightful spring fun run out of my Phidippides Store in Sandy Springs GA, and then headed for Florida:

* Sarasota: A new Fleet Feet store in this city will host our Galloway Training Program. We had a great turnout for the first kickoff. Pat Jones is the director.

* Daytona: We had an overwhelming turnout for the kickoff on Saturday. The members and the group leaders seem to always have a good time together.

* Lakeland: The fun run around Lake Hollingsworth was a real treat. What a beautiful and clean city. Our running store partner, Fit Niche, does a great job in fitting and advising runners - in a beautiful new location. This group is growing significantly, due to the friendly leadership of our director Brendan.

* Tampa: We continue to have great leadership with co-directors Linda and Iris. Our running store partner, The Running Center has been a good resource. It was great to see so many members that have been with us for years, welcoming the new members. 

For more info on these and other Galloway Training Programs, go here.

Mizuno has been a great resource. Their representatives provide knowledgeable information and some special discounts for our members.

Sidelights: Between clinics on Friday I went for a run and interrupted the mating of two black snakes. One was crossing the road toward the mate when I approached, and it retreated. I don't believe, however, that this was a serious interruption in the expansion of the snake population.

In Lakeland, Florida, cars stop for swans crossing the road. I witnessed one such crossing that took a very long time.

The rest of April:
* Charlotte NC - On April 23rd, an evening “meet and greet” at the Dowd YMCA on Wednesday, 7:30pm.
* San Jose CA - On April 24th, a running school from 12:30-5:30 pm, then a meet and greet (email ccmiller@mindspring.com for more info)
* Carmel CA - On April 25th, a Friday morning session of gentle running, eating, italian recipes, with myself and Pepe
* Monterey CA - Saturday, April 26th clinics at the Big Sur Marathon expo with book signing
* Big Sur Marathon—Sunday morning along the coast. I've not found a more beautiful marathon course!
* Cincinnati:  On April 30th I’ll be giving out last minute instructions for The Flying Pig Marathon.

Enjoy your runs---Jeff

On The Road With Jeff- April 15, 2008

Thought for the week:
There are very few activities in life that can significantly improve the quality of a person’s life. When done correctly, running and other endurance exercises can help you energize your life--every day.

Catch the energy of Springtime:
Been a bit lazy this Winter? That's OK, most runners have had some slack weeks. If you'll ease back into running with 10-30 seconds of running followed by 30-50 seconds of walking, from the beginning, your body will adapt to the running motion without getting overwhelmed. With the right run-walk-run ratio, running doesn't have to hurt. There's a “re-starting program” in my free newsletter which will appear in a few days. If you aren't signed up for the free newsletter, visit www.JeffGalloway.com.

Texas:
I like visiting Texas, and I like the people of Texas...for the most part. A few days ago I had a great series of Galloway Training kickoffs, with lots of new runners, in College Station, Waco, Temple, Houston and Austin. There's no better place to run than Town Lake in Austin, on a beautiful Spring morning. Because of the excitement about the new Rock N Roll event in San Antonio this October, it is one of our featured races in the Galloway Training Program schedules.

Waco incident—blast from the past:
It was a thrill to run on the track in Waco where Michael Johnson trained and raced. The distance runners on the Baylor track team were nice enough to slow down so that I could take a warmup loop with them. During the run, one of the local rednecks pulled ahead of us in his pickup, on a road full of gravel, and “scratched off” sending rocks in our direction. I don't know why this personality type enjoys harassing runners, but I've had numerous incidents in various areas of the country over the years. Unfortunately, one of the young runners ran up and confronted the driver who jumped out of the truck carrying a big pipe wrench. Needless to say, the pace for the rest of the run was a good bit quicker, and we survived by being quicker on our feet.

Running is alive and well in DC and Baltimore:
Karen and Bobby Levin hosted me at their Fleet Feet store in Baltimore on Saturday, April 12. We had a great turnout for the kickoff of the Fall season. Some of the veterans in this program became injured during the past year, because they did not follow the run-walk-run guidelines on long runs, which they had been told to use. You can't take too many walk breaks on long runs.

On Sunday we had one of the largest turnouts for the DC Galloway program kickoff—including a new program in Northern Virginia. My 5 hour Running School was so much fun that we stayed around talking and I had to rush to make my plane back to Atlanta.

This week:
Please join me, or tell your friends about my free clinics: St. Petersburg FL (Fri, 4-18), Sarasota (Sat morn 4-19), Daytona Beach (Sat aft 4-19), Lakeland (Sun morning run and 1pm on 4-20), and Tampa (Sun 6pm, 4-20). For more information, contact the local director on the "Training Group" page. You can also view my schedule on the "Where's Jeff” page.

My next two marathons:
April 25-27—Big Sur International Marathon. On Friday I'll be one of the hosts and presenters in a wonderful weekend at the Big Sur International Marathon expo, and will run the race with my wife Barbara. We will be doing 1-1s, enjoying the scenery. I've not found any marathon more beautiful than Big Sur. This is a well-run event with fun weekend activities.

May 17th—Ogden Marathon. I believe that this course could be one of the fastest, anywhere. There is a downhill boost for the second half unlike any that I've experienced. Barbara and I will be pacing one another again. If you are in the area, please stop by my clinics which are hosted by the Marathon committee.