In the major marathons, millions are raised for charities and other non-profit organizations. Most of the funds are generated by structured programs that require runners to raise @$3000-$4000 in order to earn a trip to that marathon. If the funds are not raised by a certain date, the remaining amount is charged to the runner's credit card. The Breast Cancer Marathon, in Jacksonville, Florida has come up with a less stressful way to raise significant funds.

The Marathon To Fight Breast Cancer (26.2 with Donna) doesn't require any fundraising as such, but will raise between $1 million and $2 million by my prediction. Because sponsors were supportive, 100% of the entry fee is donated to breast cancer research at Mayo Clinic and care for the underserved. I've never seen a large event donate every cent of the entry fee. Raceday is February 17^th^ 2008.

News anchor Donna Hicken has fought off breast cancer twice and returned to marathoning. She is in her third battle currently, but totally focused on the elimination of this disease for our sisters, wives, daughters and grandaughters. Men will also benefit because this cancer is not gender specific, and males die every year. Research is THE way to rid society of cancers of all types, and cutbacks in governmental funding for this will continue.

Many runners are entering the event as a contribution to the cause, knowing that they cannot travel to Jacksonville, FL for the event this month. On February 17, they will be running in their hometown, or the city of their friend or relative in support or memory.

I just returned from meetings in Jacksonville and am very impressed with the organization by the Special Events Staff of the City of Jacksonville. Expect a beautiful course along the beach, fun events during the weekend, many different music groups along the course. I'll be there all weekend at the expo-so come by and say "hi". When you are running on Feb 17, think of us.

Seldom do we have a chance to enjoy our running and make a difference in the health future for our families. Thanks to the thousands who will be doing this.

By Olympian Jeff Galloway
www.JeffGalloway.com

In researching my newer books RUNNING UNTIL YOU’RE 100 & A WOMAN’S GUIDE TO FAT BURNING, I found two simple ways to gain control over the holiday weight gain process--without spending more time running or in the gym.

1. Get a step counter. As the weather gets colder and the holiday activities overload your schedule, most runners tend to run fewer miles. There’s good research to show that inexpensive step counters incentive-ize people to walk more. Instead of sitting during the pockets of 5-10 minutes of “dead time” when you’re watching the kids, waiting for a meeting, etc., walk around. You can accumulate thousands of steps a day without increasing fatigue. Shoot for 10,000 steps a day and you’ll feel more energized.

2. Use a website/software program for calorie control. There are many sites or computer programs that allow you to log in what you eat. You’ll need to get a little notebook and record each snack or meal, with amounts eaten. This not only gives you a balance of calories in vs. calories burned. You’ll discover whether you’re low in calcium, iron, protein, B vitamins, etc. By learning portion control and the actual calorie content of foods, you can gain control over your eating.

Jeff Galloway
US Olympian
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E-coaching to your goal

In a few hours I will be leaving for Europe for a series of clinics in various European cities, and then to the origin of distance running—Greece. This is the 13th year I’ve served as coach for the Apostolos tour to the “original” marathon and I learn more every year. We have a chance to run on the hillsides overlooking the Aegean Sea, on trails like the ones used by the ancient messengers. I still get chillbumps when I put my feet in the foot grooves used by athletes over 2500 years ago, and take off down the ancient fields of competition.

The marathon race is a commemoration of the run of an ancient messenger, Phidippides. These were the first renaissance men—long before the renaissance. Not only did they regularly run 100 miles or more in a day. They had to negotiate deals, think on their feet, and overcome all types of dangers. This was an honored profession and brought out a series of capabilities and strengths that we find embedded in us when we push through a tough run and solve a problem that we couldn’t do at our desk.

Women also ran in ancient Greek games. Today, the primary demographic increase in running participation is driven by women. By methodically training, toward a goal, Women tell me that they feel a unique blending of mind, body and spirit as they push back self-imposed barriers. To finish any long run and especially a marathon, brings an amazing sense of satisfaction and accomplishment.

One of the powerful contributions of running to our society is the raising of millions every year for causes that need it. Every one of us has either known a friend or family member with breast cancer or will know someone who acquires it. The Breast Cancer Marathon (Feb 17th) is designed to reduce the number of our friends, daughters, grand daughters who could get this disease. Every penny of the entry fee goes to research/care. You’ll save by entering before November 10th when the early entry fee expires—so enter now: www.breastcancermarathon.com.

This will be a fun weekend with Galloway pace groups/walk breaks, and many activities. But even if you can’t your entry fee will make a difference. Many runners who can’t travel that weekend are entering the race and running a half or full (or any distance) on that day.

We have many ways to receive the benefits of running…and help others!

Jeff Galloway
US Olympian
www.jeffgalloway.com
E-coaching to your goal

In training for a significant goal, you’ve improved fitness, attitude and energy level. This does not have to go away after the race. By setting other projects and goals before the race (or immediately afterward), you can maintain your enhanced fitness and move ahead to other interesting experiences. The following have helped my ecoach clients and Galloway Training members get back on the road again.

1. Write some new goals on your calendar.
Hopefully before the date of your current goal (or immediately afterward) jot down a few “appointments” on your calendar—at least one per week. Have a social run with a friend or two each week. Go to some scenic areas to run or walk that are particularly interesting to you.

2. Another goal?
It doesn’t have to be a time goal or a competitive race, but a race date can keep you motivated. If you sign up for a festival event, one month later, you will probably get out and do the workouts needed to enjoy that event.

3. Keep walking
Even when you finish a marathon, keep walking! Even if you’re barely moving your feet, the muscles are pumping blood back to the heart. Standing is a stressful activity on the cardiovascular system—especially right after a long run.

4. Eat within 30 minutes
The first half hour after a strenuous workout is a crucial time for reloading the glycogen in your muscles. If you don’t do this, you will not tend to have as much “bounce” in the muscle, or energy during the next exercise session. Studies have shown that a ratio of 80% simple carbohydrate and 20% protein can allow for better reloading (about 200-300 calories).

5. A cool soak does wonders
Within 1-2 hours after a strenuous workout it really helps to soak the legs for 15 minutes or more. Fill the tub with water from the cold tap—you don’t have to put ice in the tub. Ease in there and soak out the excess heat.

6. Walk the next day
A gentle walk of 20-50 minutes, the day after a strenuous workout, can help in pumping the blood through the leg muscles, pumping out the waste. The fresh blood delivers oxygen and nutrients to revive the muscles.

7. Alternate walking and jogging every other day
Two days after a marathon, many runners will run for 10-30 seconds and walk for a minute on their first recovery run. Every other day, the amount of running can be gradually increased to normal levels, over then next two weeks.

8. Gradually rebuild
Avoid fast running for as many days as there were miles of the race. After a strenuous half marathon, don’t do any speed training for about 2 weeks. Gradually ease back into any hard training you will need for the next goal.

Note: Sign up for Jeff’s free newsletter at www.JeffGalloway.com. For more training information see Jeff’s books New GALLOWAY TRAINING PROGRAMS, HALF MARATHON, YEAR ROUND PLAN, WALKING, GALLOWAY'S BOOK ON RUNNING 2ND ED, TESTING YOURSELF & A WOMAN’S GUIDE TO RUNNING. These are available, autographed, from www.RunInjuryFree.com.

For several months now, during the current training season, many runners have been working hard to build the necessary conditioning for their goal race. While many of the really tough runs are embedded with aches and pains, tens of thousands of runners have told me that the satisfaction and achievement from pushing back the endurance barriers makes it all worthwhile. Surprising to me at first, most novice runners who hated the long runs in the beginning, said that these same runs empowered them to make other changes in their lives. The satisfaction and achievement of this process is often missed after race day.

Well, you don’t have to stop now. Before raceday, write some new goals on your calendar. These don’t have to be races. By scheduling some fun “appointments” you can stay motivated and maintain most of the conditioning. Here are some activities that have kept my ecoach and Galloway Training Program participants running along, after the big day.

Social runs
Set up a running appointment with friends you’d really like to catch up with, as you enjoy the glow of endorphins. Add a new friend or two every week, and make it your weekly “social”.

Scenic runs
List several visually interesting areas within a short drive of your home. Pick one every 7-10 days. Trails, parks, coastal areas, mountains—different ones each week for variety.

Festival Events
Instead of a time goal, pick a slow time for you and see how close you can come without checking your pace along the way. Many races today are supported by the community and offer kids activities, clinics for improvement, lots of food and beverages, and interesting communities for shopping, touring, etc.

Write down at least one of the above, on at least one day each week after your goal race. You’ll stay in shape as you inject energy into your running!

Next week: how much training will maintain marathon or half marathon conditioning

Jeff Galloway
US Olympian
www.jeffgalloway.com
E-coaching to your goal

Most of the runners I’ve worked with who have pacing problems don’t know what they are capable of doing. There’s a very simple test that will tell you how fast you should run on long runs, and what you are currently capable of running in races. The “magic mile” is inserted into one of your shorter runs, about every 2 weeks. By setting realistic goals for races, and monitoring pace, you will gain control over your pacing, your recovery, while reducing the chance of injury.

For more than a decade, I’ve analyzed how much runners slow down when they go from a fast one mile to an average mile in a hard 5K, 10K, half marathon, and marathon. After looking at thousands of computations, the numbers speak for themselves. The full explanation is in my books YEAR ROUND PLAN, HALF MARATHON, GALLOWAY TRAINING, but here are the key points:

Galloway’s Prediction Formula:
Take your one mile time trial and adjust to find a potential fast pace for you, in each race:
5K—add 33 seconds
10K—multiply by 1.15
half marathon—multiply by 1.2
marathon—multiply by 1.3

Example: You ran a fast (for you) one mile time trial and the time was 10:00
10:33 is your current potential for a very hard pace in a 5K—per mile
11:30 is your current potential for a very hard pace in a 10K—per mile
12:00 is your current potential for a very hard pace in a half marathon—per mile
13:00 is your current potential for a very hard pace in a marathon—per mile

Long run pace: add two minutes to the predicted marathon pace: 15 min/mi

In order to run the time in the race indicated by Galloway’s Prediction Formula:

*You have done the training necessary for the goal

*You are not injured

*You run with an even-paced effort

*The weather on goal race day is below 60F or 14C, no strong headwinds, no heavy rain or snow, etc.

*There are no crowds to run through, or significant hills

Here’s how to do the the “magic mile” time trial (MM)

1. On your MM time trial, don’t run all-out from the start—just a little faster than you have been running.
2. Go to a track, or other accurately measured course. One mile is 4 laps around a track.
3. Warm up by walking for 5 minutes, then running a minute and walking a minute for 6-10 minutes, then jogging an easy 800 meter (half mile or two laps around a track)
4. Do 4 acceleration-gliders. These are listed in the “Drills” chapter of my books. Don’t sprint.
5. Walk for 3-4 minutes
6. Start the MM. Run fast—for you—for 4 laps.
7. Start the stopwatch at the beginning of the mile and stop it at the end of the 4th lap.
8. Warm down by reversing the warmup.
9. A school track is the best venue. Don’t use a treadmill because they tend to be notoriously un-calibrated, and often tell you that you ran farther or faster than you really did.
10. On each successive MM, try to adjust pace in order to run a faster time than you’ve run before
11. Use the “Galloway Prediction Formula” above to see what time is predicted in the goal races

How hard should I run the test
During the first month of the program, you could run the magic mile once a week, in the middle of a Tuesday or Thursday run. The first one should be only slightly faster than you normally run. With each successive MM, pick up the pace and beat your previous best time. By the 4th one, you should be running fairly close to your current potential.

Long run Pace
It never hurts to run slower on long runs. By adding 2 minutes to the predicted marathon pace, as noted above, you will have a pace that is unlikely to cause injuries, and very likely to allow for a fast recovery.

Adjust for heat
Both during long runs and long races I’ve found that most runners slow down about 30 seconds a mile for every 5 degrees of temperature increase above 60F. On long runs, half marathons and marathons, it is best to make this adjustment, from the beginning of the run. On 5K and 10K races the slowdown is more like 10-20 sec/mi slowdown for every 5 degrees above 60F.

How to get faster on each “Magic Mile”

 Try to run every one of the MMs on the schedule
 Adjust pace on each lap so that you run a little faster during the last 2 laps
 Hint: hold yourself back on the first lap
 Most runners will improve the MM, on most attempts if training is done, and rest days are taken
 If you are not making progress then look for reasons and take action.
 The fastest time run during the last few MMs will predict a very hard race pace
 You can then adjust your pace due to temperature and effort level desired

Next month: Adjusting for Training Interruptions

Note: For more information, see Jeff’s books MARATHON, HALF MARATHON, YEAR ROUND PLAN, WALKING, GALLOWAY'S BOOK ON RUNNING 2ND ED. These are available, autographed, from www.RunInjuryFree.com Join Jeff’s blog: www.jeffgallowayblog.com

Jeff Galloway
US Olympian
www.jeffgalloway.com

The long run not only builds the stamina for finishing a marathon, it can also help you run faster. After coaching marathoners for more than 30 years, I’ve come to believe that the long run is the essence of a marathon training program. It delivers the exact conditioning need for the task. Longer long runs help you hold your pace longer in the race itself.

Arriving home in December of my freshman year in college, the small but active runner’s gossip line reported that the first Atlanta Marathon would be held in about a week. I had just finished cross country season and had recently run my longest run ever: 15 miles. As a somewhat typical 18-year-old athlete, I knew that I could find a way to get through the last 11 miles. The hilly course looped around Chastain Park 10 times. I felt really good for 15 miles, but by 18, knew that I was in trouble and started to drop out. When I mentioned this thought, the race director pointed to the trophy. I had never won a trophy in a race and that kept me going for another two laps.

By 23 miles I was taking walk breaks for the first time because running more than a half mile made me dizzy. When I passed the director again, I told him that there was nothing he could say to me, to keep me in the race. He looked at his watch and informed me that I was 30 minutes ahead of the second place runner. Male ego, testosterone, and my first race trophy kept me going. But it hurt. And the hurt continued for weeks.

Since that cold day in 1963, I’ve been searching for a better way. In my running schools, retreats and training programs I outline the latest findings and get great feedback. The result: Long runs (up to at least 29 miles) have almost eliminated the pain, lingering recovery and wall hitting among my students—when they pace correctly with sufficient walk breaks from the beginning. The latest information can be found in GALLOWAY TRAINING PROGRAMS & A YEAR ROUND PLAN which are available from www.jeffgalloway.com, autographed.

In surveys, I’ve found that those who used to run 20 miles (as a longest long run), and bump the distance up to 26 miles, experience an average improvement of over 15 minutes. Going from 26mi to 29 mi bestows an additional 11 minutes, statistically.

More significant is the reduction in mental stress during the last 2 weeks, and right before the marathon. When one has “gone the distance” within 3-4 weeks before the race, your legitimate confidence reduces the anxiety messages from the left brain to almost nothing.

In my next blog I will detail how to set up the long run schedule, how to pace it, and how to adjust pace for heat.

Enjoy every run!

Jeff Galloway
US Olympian

You can do it!

I can identify with the average North American who is obese (or almost) and doesn’t want to exercise. I started running as a fat, lazy teenager only because my high school required enrollment in an after-school physical activity. Because of the fun I had with my running friends, I learned to enjoy at least parts of every workout. While I struggled hard to see significant improvement during the first 4 years, I didn’t give up and to my surprise qualified for the US Olympic team fourteen years later. The journey was bumpy, but full of good memories and meaningful challenges.

Like many new runners, I was frustrated by the conflicting opinions about every aspect of training. It has become my mission to sort through these and find the most time-efficient plan to achieve goals and enjoy every run—injury free. When I opened my Phidippides running store (now 2 stores in Atlanta) in 1973, years ago, I learned from those I advised. When they asked for half day running schools, wonderful retreats, and coaching I organized these. I’ve now advised over 250,000 runners to their goals and want to help others avoid the mistakes I made early. One of the running achievements of which I’m most proud is that I haven’t been sidelined by an overuse injury in over 29 years.

Each week, in this blog, you’ll find tools that have helped thousands to manage their running experience: maximizing enjoyment and motivation, while reducing the chance of injury and frustration. I’ll introduce you to the discoveries I’ve made in researching my books, such as RUNNING UNTIL YOU’RE 100, & A WOMAN’S GUIDE TO RUNNING (written with my wife Barbara). For example, you may find it surprising as you read the research studies inside which show that runners have healthier joints than those who don’t run—years and years later.

I also want to encourage you to help others enjoy running, through run-walk-run ™ and other simple tips. Helping someone to improve the quality of his/her life has given me more satisfaction than I’ve received from running itself.

Jeff Galloway
US Olympian
www.jeffgalloway.com

Jeff's experience comes from coaching over 250,000 during the past 35 years through his Galloway training programs, running schools, Tahoe and Beach retreats, e-coaching, and individualized consultations.