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.