The Jeff Galloway Blog

If You’ve Done a Half or Full Marathon and Want to do Another One In the Near Future

First, make sure that you’re recovered. Once you’ve gone 9+ miles (half) or 18+ (full) , you can maintain this level, or increase your limit, by going at least 9 miles every other weekend (half) or 18 miles every third weekend (full). Those who will do a half or full marathon six weeks after their first event would do 13-14 miles (half) (23 -26 for full) three weeks after their first event. If there are more than 6-7 weeks between events, count back from event day. Then, look at the training schedule (schedules can be found in Galloway Training Programs) for the chosen distance and count back to schedule the weekend workouts.

Jeff Galloway Resources:jeffgalloway.com Visit the E-Shop where you will find “Galloway’s Training Programs” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend December 15-17! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: jeffgalloway131.com

Coming Back After a Bad Race or Workout

All runners have bad days. The most prominent factor that sets a champion apart from others is the ability to move forward after a setback. Spend a few minutes trying to learn what you may have done that brought on the problem and you will improve in many ways. A bad run will trigger negative messages, such as “You are losing it,” “Running isn’t fun anymore,” “You’ll never get to your goal,” “Why are you doing this?” If you focus on these and believe them, you will allow the reflex brain to create negative beliefs, stimulate negative peptides and lower your motivation. Here are some steps for turning your attitude in a positive direction.

• Reestablish the joy of running. Take several easy runs with enough walk breaks to leave you feeling good from the beginning. Don’t set time goals for these runs. The positive hormones will start the shift to a good attitude.
• Ignore negative messages. They will flow into your brain: let them flow out.
• List the mistakes or causes of the bad run.
• If there is a significant issue that is unresolved (specific mistakes made by you or others), deal with it at the beginning of the run. Vent and get this frustration/rage/anger out of your system – let it go.
• State one positive aspect of the problem run.
• Come up with a plan to avoid this happening again.
• Believe in the plan.

Jeff Galloway Resources: jeffgalloway.com Visit the E-Shop where you will find “Mental Training for Runners” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend December 15-17! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: jeffgalloway131.com

Marathon FAQ

Question: How should I pace myself?

Answer: If this is your first marathon, I recommend running at a conservative training pace-adding two minutes to the pace predicted by the magic mile (as an all-out pace), and adjust for temperatures above 60℉ (15℃). If you are attempting a time goal, and have done all of the training elements correctly, take your best magic mile time during the last month of training, multiply by 1.3 and adjust for non-ideal conditions such as crowd, hills and temperature. It is always best to run 10-20 seconds per mile slower than you believe you can run, during the first 5-6 miles.

Jeff Galloway Resources: jeffgalloway.com Visit the E-Shop where you will find “Galloway’s Marathon FAQ” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: jeffgalloway131.com

How do you know when you have become an athlete?

You become an athlete when a physical challenge becomes a mental challenge and you keep going until you break through it.

 

 Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Jeff Galloway: Your Personal Running Journal” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: https://jeffgalloway131.com