Jeff Galloway's Blog

Stress + REST = Improvement

When running slightly faster than our realistic goal pace, muscle cells and tendons tend to break down from a greater workload. If the stress is not too much more than before, it will stimulate the body to make internal improvements. You see, our bodies are programmed to rebuild stronger than before when slightly overwhelmed. But there must be gentle and regular stress, followed by significant rest to promote this regeneration. 

What do you think? 

Here is a great article by the respected journalist Tara Parker-Pope (NY Times) on the importance of getting in your steps, every day. Share it with your friends. http://well.blogs.nytimes.com/2012/02/29/why-its-so-important-to-keep-moving/?ref=health

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.

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)

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.

Q&A: What to eat / drink before and during your race or long training run

How much should I eat the day before a long run?
On the day before your long runs, practice eating. Be sure to jot down what you eat, and how much. You can fine-tune the plan as you go through the program, based upon what works for you. Then, on the day before your marathon, you will replicate the eating routine that works for you. Here are the general rules:
1. Don't eat a large meal after 5pm the afternoon before.
2. Avoid salty food and alcohol the afternoon and evening before long runs and the race.
3. Eat smaller meals or snacks about every 2-3 hours, starting about 12 noon the day before.
4. Choose foods that digest easily.
5. Drink 6-8 oz of water or sports drink with your snacks.
6. It takes about 36-48 hours for the food you eat to be digested, metabolized and ready to be used in the muscles during exercise. Last minute nutrition “cramming” will not help you during the run.
7. I've never seen a runner die of starvation during a marathon.

What should I drink the day before long runs?
Drink about 6-8 oz of water or sports drink, about every 2-3 hours. Accelerade has been shown by good research to help normalize your fluid levels better than water and another sports drink. I recommend a total of 50-64 oz of fluid throughout the day. Avoid alcohol!

What should I eat and drink before the race?
The eating/drinking strategy that works for you, before long runs, should be your guide. Fine-tune the amount and the timing and use the pattern that works best. Unless you are diabetic or have severe blood sugar problems, you may not need to eat anything at all. If you get nausea from eating before running, reduce the amount or don't eat at all before long runs, and see how this works. Most of the runners I've worked with who do not eat breakfast, start their blood sugar intake at 2-3 miles into the run. I recommend taking 6-8 oz of water, about 2-3 hours before the start. Practice this before long runs so that you will visit the toilet before the start—especially if you drink coffee. Coffee has actually been shown to improve endurance and enhance fat-burning, but you need to find the right timetable for consumption.

What should I eat during long runs and the race itself?
Running a marathon puts enough stress on the system to shut down the digestive tract. Therefore, very little of the food and fluid you consume during a run can be used during that run. It is possible to absorb a small amount of fluid, and blood sugar booster, every 15 minutes or so, and this can help you stay motivated. Your brain needs glycogen as fuel. As you continue, mile after mile on long runs, the available supply of this limited resource is reduced. If you don't consume enough to boost the blood glucose (using gel products, hard candies, gummi bears, energy bars) the mental focus and motivation is reduced. You can maintain mental energy and avoid some of the negative messages at the end of your race by eating small amounts of foods with sugar, regularly. Practice taking several products during long runs to find what works best for you. This allows each runner to discover the best source, the amount, the quantity of water, the frequency, and how to adjust as the distance increases. A rule of thumb, based upon the runners I've worked with, is the following: 30-40 calories every 1-2 miles, starting @ mile 5. Be sure to drink a little water with each blood sugar snack.

From Marathon FAQ, by Jeff Galloway

 

Be Positive!

As your long ones are getting longer (or the weather is getting colder), have a list of statements that you can repeat as necessary to yourself. You're going to have discouraging thoughts slipping out from the left brain so we'll work on a way to bypass them and move into the world of the positive. Here are some examples: 

• I have no pressure on myself. 
• I'm going to enjoy this.
• I'll start very slowly. 
• The people I'm with (or are thinking about) are great.
• Because I started slowly, I'm finishing strong. 
• The satisfaction of doing this is unequaled.

Which is your favorite? Do you have a saying that you use when the going gets tough? 

The Most Important Training Principle

Most of us know that if we want to improve, we must stress ourselves in some of our training sessions. Exercise stresses the muscles, stimulating them to grow stronger and work more efficiently. Without enough rest after the stress, however, the muscles are driven to exhaustion or injury. Stress must be balanced by rest in sufficient quantity and quality for adequate growth. 

Hard or long runs must always be followed by several easy days in which the pace or distance is reduced. In addition, you must build rest weeks into your program: every second or third week, you should automatically reduce total mileage. This gives your muscles the extra time to "catch up." 

Improvement is based upon the quality of your speedwork and the length of your long run. By taking a day off and then running easily between these two "quality days" you will recover, rebuild stronger and reduce the chance of injury. Common mistakes that lead to injury are 

• Trying to attain a high mileage level week after week 
• Running daily runs too fast  
• Not enough rest 

Greetings from the "original" marathon in Athens, Greece!

From Greece...finishing in the 1896 Stadium, running historic ground, finding ancient writing on bedrock!

This is my 17th annual "pilgrimage" to the place where our sport began--both track & field and marathoning.

There is something very special for marathoners in following the footsteps of Phidippides (over 2500 years ago) from the plain of Marathon to Athens. If there is one race that I'd recommend including on your "marathon to do list", this is it!

The Greeks invented the Olympics hundreds of years before Phidippides was born. This was the first regular event in history that inspired a world-wide truce, and elevated the pursuit of running excellence as something be respected and supported by itself.  Messengers, like Phidippides, were very capable professionals who were the weavers of the fabric of Greece. 

These messengers were amazing.  Not only were they expected to be ready to run 50 to 100 miles or more when needed, they negotiated treaties and business deals, investigated and gave recommendations to leaders.

Every year I learn new information about the background of the historical events that produced so many of the concepts we take for granted in our society: freedom, respect for the individual, the right to choose our leaders, etc. But I must give credit to Apostolos Greek Tours. The knowledgeable guides, the ease of getting around, the access to information is not provided by any other tour group I have investigated.

The 11 day tour members get to run on trails that I believe are similar to that experienced by the ancient messengers--and on the grounds where the ancient athletes ran. I feel a connection in the personal empowerment, the dedication, the attitude boost and the vitality bestowed by a run. After thousands of years, some things are constants.

This year's race was unusually cold (50F/9C) with a strong wind. Fortunately it was behind us for most of the race. My Apostolos Greek Tour runners liked my description of the course at first: only one hill. The qualifier was not so well received: it's 13 miles (21K) long. But once I explained how to use my run-walk run method, a lot of the anxiety left the room. During the race, it was common to hear the beeping of my run-walk-run timer. Many of our runners who were using my method for the first time ran personal records on this course that is usually about 20 minutes slower than an average course in the US.

The guides on the trips to Delphi, Mycene, Epidaurous, Acropolis, Sunio, museums, etc. filled in many background stories and facts that have not appeared in the books I used as a history major in college. As more and more sites are investigated and studied, more information is released each year.

While the Greek citizens are concerned about the future of their economy, very few are demonstrating. This diverse culture has weathered crises that were much greater than this one. We did not see any protests during our trips.

A highlight for me is running on a trail system to the top of a hill, near our hotel. There are ruins of what I believe to be a messenger lookout station. Last year, Barbara and I discovered, carved in the bedrock, messages which have been verified as being of ancient origin.

There are new surprises every year!