Olympian Jeff Galloway is conducting free clinics throughout the United States to help both novice and experienced runners make the most of their ability.
Jeff has coached over 250,000 runners to their goals and is the author of more than a dozen books on running. An All-American runner at Wesleyan University, he has developed clinics for NASA astronauts, vice-president Al Gore and a variety of North American corporations. He also served on the Atlanta Committee for the 1996 Olympic Games, designing a heritage program to bring the Olympic excitement and fitness into area schools.
These lively sessions feature plenty of time for individual questions and cover key points that include:
-Maximizing training effect in a minimum of time
-How to train for a marathon/half marathon and not be tired
-How to stay injury free
-How the run-walk-run method allows you to run faster in races
-Fat burning tips
-Nutrition for running
-How to be more motivated
For specific locations and times, visit JeffGalloway.com . Dates and times subject to change.
Daytona, FL -- April 19
Sarasota, FL -- April 19
Tampa, FL -- April 20
Lakeland, FL -- April 20
Charlotte, NC -- April 23
Raleigh, NC -- May 3
New York, NY -- May 5
Mahwah, NJ -- May 6
Springfield, MO -- May 12
Salt Lake City, UT -- May 14
Dallas, TX -- June 7
Temple, TX (Scott & White Half) -- June 8
Orlando, FL -- June 28
Sacramento, CA -- July 10
Ft. Lauderdale, FL -- July 26
Pensacola, FL -- August 9
Los Angeles, CA -- August 16
Albany, GA -- August 23
In addition, Jeff offers running schools in four- to five-hour sessions with individualized form evaluation, personal training information, priority email access afterward and more. Go to JeffGalloway.com for further information about registering, tuition, and details on exact times and locations.
San Jose, California - Thursday, April 24
Conway, Arkansas - Saturday, May 10, noon-5 p.m., Chamber of Commerce, 900 Oak Street, Conway 72032
Velonews posted the column, Questions about the Cupertino crash... , written By Bob Mionske, that asks some important questions about media bias and cyclist safety resulting from the fatal accident in SF last week.
How would you like to be able to run any race in 4 weeks? Active Expert Matt Fitzgerald gives us the skinny on nonlinear periodization.
Our own Active Expert, Joe Decker gets interviewed by Endurance Planet about taking on Barklay 100, arguably the worlds toughest 100 mile race. Listen to the interview
While were on the topic of impossibly difficult events, check out this video from Pittsfield Peaks Ultra Challenge - Death Division
You can expect barbed wire, mud boggin, wood choppin, tunnels, deep water diving, running, crawling, crying, screaming, and sweating. Doubtful you'll finish but be proud of yourself for trying. www.peakraces.com for more info.
Do you dream of toeing the line in Hopkinton? Check out this discussion of the fastest marathon courses . You just might get the extra edge to qualify for next years Boston Marathon!
TCSD (Triathlon Club San Diego) released a preview of their 2008 race apparel:
For those of you coming down from your weekend runner’s high, check out this article posted by Active Expert Charles Stuart Platkin, where researchers have finally demonstrated the existence of an 'endorphin driven runner's high'.
What better way to give yourself something to work for in 2008 than to sign up for a race? But be aware, some pre-planning could save you a little money. Many races that already have registration open will be raising their prices beginning January 1.
Now is the perfect time to find out the registration details of your favorite race and add it to this list. Runners, cyclists, adventure racers, swimmers and anyone who wants others to be a part of an awesome event can add it to the comments section below.
What's going to be your motivation to train in 2008?
Hey everyone, Trish and Toby here. This month we've created a guide to our best seasonal articles to help you maintain a healthy lifestyle throughout the holidays. No matter what your active passion may be, we've got you covered.
With holiday feasts right around the corner and weather that can diminish our motivation to train, it is not uncommon to pack on a few extra pounds this time of year. Active Expert Charles Stuart Platkin’s article, The Diet Detective: Fall Into Healthy Eating Habits, offers valuable tips for maintaining fitness without a compromise in performance at winter races and ensures a return to peak form in the spring.
Have you ever heard the saying, “athletes are made in the off season”? Now's the time to target your weaknesses and build proper technique and habits to lead into a successful racing season. Check out Boost Your Endurance in 7 Simple Steps and get the most from your off-season training.
Basketball season is upon us and it’s time for fundamental workouts with and without the basketball. Mississippi State basketball coach, Sharon Fanning, shares a 45-minute Workout that will developing confidence, coordination, strength, timing, and stamina on the hardwood.
Indoor Climbing Gyms Offer Year-round Fun Fitness and a nice break from the treadmill and stationary bike routine. Don’t let the winter elements take you off belay—utilize indoor climbing gyms to build stamina and confidence in a controlled environment. When the weather warms enough to head outdoors, you’ll be in peak condition.
Activities of Interest:
Check out Sacramento Winter Softball Camp by Olympic gold medalists Tairia Flowers and Natasha Watleyto hone your softball skills at the plate and in the field. Focus will be on increasing offensive power, slapping techniques, defensive fundamentals and pitching development. This camp will also feature practice-structure tips and drills along with valuable college recruiting advice from the pros.
Take advantage of The Classic Y-100, one of the last century rides of the year on November 25 in Ormond Beach, Florida. Crank out 100 in this inaugural ride that promises a beautiful route leading north along the Intracoastal waterway through parks and along the Atlantic coast. This event features a great safe route for beginners as well as 65- and 35-mile routes.
Folks in Southern California have already begun to register for the 2008 Carlsbad Marathon and Half Marathon on January 20. This was Toby’s first half marathon back in 2006 and he recommends it for runners of all abilities because of the fast course and beautiful ocean view.
See your training bear fruit at the oldest Ironman-distance triathlon held in the continental United States. Check out one of five 2008 Vineman events: Ironman 70.3, full Vineman, sprint tri at sundown, women's half or Aquabike during this weekend-long triathlon celebration.
Ive read quite a few articles in endurance sports publications on the benefits and disadvantages of caffeine on athletic performance. It seems as though there are always new studies being conducted that disprove the latest theory.
Our very own Active Expert, Matt Fitzgerald, has saved us all the hassle of sifting through the most recent studies to find the facts in his article, The Caffeinated Runner.
Today, August 8th, begins the one-year countdown to the 2008 Olympics Games in Beijing, China. Spending more money than any other host city ever, Beijing's venues are nearly ready for competition, with several staging test events in the next six months. To say that China is excited to show itself off to the world would be an understatement.
Fans of the Olympics should also be excited to learn that NBC will broadcast over 3,600 hours of coverage. The majority of it will be available via live streaming video online, a first for American viewers. This amount of coverage is more than the total of all previous Summer Games combined. Prime-time coverage will feature live swimming, gymnastics and beach volleyball.
My teammates and I competed in the Solana Beach Triathlon on Sunday morning. Our team, Active.com, won the mixed relay division and posted the best relay time overall. Swimmer, Carrie Smith handled the ¼-mile in 6 minutes, 59 seconds; our cyclist, Airey Baringer, biked the nine miles in 24:45; and I ran the 5K in 18:43 for a total team time of 50:27. Our performance ranked 15th place overall on the day.
Our team is satisfied with the outcome of the race and weve already begun planning our next event. I think we were most excited for the opportunity to compete as a team because weve each become used to training and competing on an individual basis. The camaraderie of the team environment proved motivational and I recommend this experience for anyone looking to get involved in the sport of triathlon or to gain valuable race-pace experience in any of the individual disciplines.
Individually, I set a PR because it was actually my first 5K distance. I felt extremely powerful throughout the 3.1 miles, and Ive recovered well already. Its interesting to note that on Sunday I raced at a six-minutes-per mile pace and on August 11 I will be attempting the Mount Disappointment 50-mile ultra marathon, which demands a conservative pace of approximately 10-minute miles of mixed running and fast hiking.
Here is a video I made of the event using the video editing technology, Jumpcut, which is a new feature of Active.com
Ultra-marathon man Dean Karnazes continues to explore the boundaries of human endurance this week with back-to-back events. Today in New York City, Karnazes is running on a treadmill located on a platform attached to the Reuters building above Times Square. The 44-year old from the Bay Area is attempting to break the world record for a 24-hour distance run on a treadmill, currently set at 153.76 miles. This challenge is benefiting the organization Athletes for a Cure, which is dedicated to finding a cure for prostate cancer.
By 5:00 a.m. on Saturday, Karnazes will be back on the west coast, at the starting-line of the 34th annual Western States 100 Endurance Run. The WS100, dubbed the “ultimate challenge,” begins at an elevation of 6,200 feet in Squaw Valley and ascends 2,550 vertical feet in the first 4.5 miles. Runners continue west, along trails originally used by the gold and silver miners of the 1850s, climbing another 15,540 feet and descending 22,970 feet to the finish line in Auburn, California. The 2006 winner, Graham Cooper, crossed the finish line in 18 hours, 17 minutes, 28 seconds, while Karnazes, finished 15th overall with a time of 21 hours, 38 minutes, 34 seconds. It will be interesting to see if Karnazes’ performance this year will be influenced by the 24-hour distance run.
This epic undertaking is just another day in the life of Karnazes, who completed a remarkable 50 marathons in 50 days in 50 states this past year along with entering and completing a 200-mile relay race alone. Karnazes is an advocate of healthy and active living and has inspired many people, including myself, with his endearing persona and ability to encourage others to strive towards one’s personal best. Go Team Dean!
I initially discovered the run-walk-run technique when training for my first ultra-marathon in May. Before I registered for the 50K, I was doubtful of my abilities because I had only completed an 18-mile training run. Upon experimentation, I discovered that the run-walk-run technique enabled me to cover twice the distance that I was able to continuously run. When race day came, I broke the run up into walking intervals throughout the race, including walking up hills and covered the 31 miles only 15 minutes over my projected time. I was surprised to learn that despite its advantages, there are still critics who believe that walking is a sign of poor fitness and conditioning.
Jeff Galloway’s Run-walk-run to faster times, faster recovery article goes into greater detail, highlighting the benefits and strategy behind walking intervals. I’m a huge fan of this technique and will incorporate this into my training for my next ultra-running event. As of now, it looks like the Bulldog 50K is next on the list. We’ll see how the rehabilitation of my Achilles tendon goes over the next month when incorporating non-impact training on my brand new Novara Strada road bike
As you can see, my mind is on over-drive as I adjust to being done with 18 weeks of marathon training. Setting new goals is going to help me work towards overcoming this injury while staying aware of this vulnerable stage. I have learned a greater respect for my body and its limitations. My approach to future endeavors now incorporates a greater awareness that my “endurance spirit” is stronger than my body. Finding a balance is going to require healthier communication between my mind and body.
I’m going to leave you with a quote by Napoleon Hill, an American author of personal-success literature in the early 1900s and famous for the following hallmark saying:
Congratulations, the hardest part is over. Eighteen weeks of training and now only 26.2 miles separate you from your goal. Take a look at this pre-marathon checklist to make sure you don't start celebrating early.
Avoid any unusual foods -- eat the training meals that you?ve found work well before long runs. Be sure to eat more than 12 hours before the race.
Drink plenty of fluids throughout the day. Your water bottle should never leave your side the day before a marathon.
Stay off your feet, rest and relax. Try some light stretching.
Use visualization during the day while relaxing. Envision yourself on the course. Think positively about all the work you've put into your training.
Lay out all your clothing and gear for the race. Essential items are:
Running outfit, shoes and socks.
Wristwatch - For timing/pacing in event
Your race fuels
Body glide or Vaseline to prevent chaffing
Plan and prepare what you?ll eat for breakfast.
Set your alarm clock and double check it. Make sure you have ample time to warm up properly.Sleep. Two nights before your race is the most important night of rest. The night before tends to be less restful, so don?t worry about it.
First and foremost, I recognize that I am blessed with an amazing support-network of family, friends and co-workers who are always looking out for me. If those who feel alone in this world could be this fortunate, there would be less of a propensity to seek refuge in destructive activities that prolong the recovery process.
With that being said, it is important to recognize that overtraining for an event can be more harmful than not being adequately conditioned. If you aren’t properly trained, you can still walk, crawl, or skip your way to the finish line. If you’re injured, you can’t even cross the starting line.
During training, a relationship with your body will develop that requires the utmost attention. Not listening to your body’s signals is like not being there for a friend who is in need. Every athlete will respond uniquely to an over-the-counter training regimen so an adjustment of mileage and intensity to preserve this relationship is encouraged. The article “[Overuse injury is preventable|http://active.com/story.cfm?story_id=13869&sidebar=13&category=running],” by the American Running Association, offers suggestions that will keep you healthy and strong all the way to the finish line.
I am proud to announce that I have begun week 15 of my 18-week training program for the San Diego Rock 'n' Roll Marathon. I have covered roughly 400 miles of road, beach and trails, including My First Ultramarathon in the past three months. In order to maximize the benefits of my training, I have begun what the endurance world refers to as "tapering." Tapering is simply a reduction in training volume so the body can rebuild to peak strength. During this period, muscles have the chance to repair, glycogen energy stores replenish, the body re-hydrates, and joint and tendon inflammation subside.
Experts have debated over the exact number of days needed for a successful taper, but it is certain that the focus shifts from quantity to quality during this three to four-week process. Incorporating speed work, like the Fartlek Method, followed by a light day will help maintain confidence and prevent a common side effect, discussed by Active Expert, Gale Bernhardt in her article, "[The Taper Blues|http://www.active.com/story.cfm?story_id=13135&category=Triathlon&num=0]." The blues can easily discourage an athlete who has become accustomed to high-energy expenditure during training because he or she will have more energy and feel stronger than ever before. It is imperative not to act on these feelings which may sacrifice months of hard work. Also, it is quite common for an athlete to overlook the fact that they are burning fewer calories; therefore they most adjust their nutrition plan accordingly.
Stay positive during this stage of rest, and use your extra time and energy to practice visualization techniques and review race-course and race-day details. Most importantly, remember why you are doing this in the first place and consider how far you have come and how you have grown as a person over the past three months.
The sixth annual Teva Mountain Games is returning to Vail, Colo. May 30 - June 3. This is the country's largest adventure sports festival celebrating mountain sports, soul and culture. This week-long gathering of professional and amateur outdoor adventure athletes from around the world will feature competition in multiple sports including: freeride mountain biking and big air, cross country racing and the Vail hill climb, freestyle and extreme kayaking, kayak and raft paddlecross,bouldering,speed and dynoclimbing,trail running championships, and the Ultimate Mountain Challenge. To Register for events, click here.
Floyd Landis is set to compete as a member of Team Athletes for a Cure in the Ultimate Mountain Challenge. This event is just eight months after the current/tentative/putative/besieged/etc. 2006 Tour de France winner underwent major hip surgery. Click here to read the full story.
In addition to the athletic events, the Teva Mountain Games will include an adventure photography competition, a film competition, an interactive exhibition and demo area, live music and the prestigious Everest Awards ceremony.
Saturday morning is supposed to be a 20-mile training run according to my over the counter training regiment for the San Diego Rock 'n' Roll Marathon. Instead, I will up the ante and attempt my first ultramarathon. My decision to run the Lake Hodges50K has been inspired in part by the many endurance athletes that I learn about everyday here at Active.com. My other source of motivation comes from my lack of experience at such high mileage. In fact, leading up to this point, I have never logged a run greater than 18 miles. The decision to go even farther is not made in haste; it is based on careful research into ultra events. I've formulated a game plan that will take me to the finish line without risking my health for the race in June.
First and foremost, I have already run the entire race course in sections. I can visualize my approach while maintaining a psychological edge when the going gets tough. Secondly, my goal to cross the finish line within an eight-hour limit requires a pace that is faster than 15 minutes per mile. This is easily achieved by utilizing the keystone of this plan; the 5-to-1 ratio. After each five minute interval of running, I will walk for one minute and repeat this method for the five or more hours that it takes to cross the finish line, all the while conserving energy for later in the race by avoiding running up steep hills.
This race will also serve as a test of my in-race nutrition. I will finally be able to experience the stress on my gastrointestinal system (GI), while ingesting water and endurance fuel for a prolonged period of time. I'll have a water bottle strapped to each hand. The first bottle will contain plain water which I will refill at the seven aid stations throughout the race. The second water bottle will be a highly concentrated blend of two endurance formulas containing a 7-to-1 carbohydrate-to-soy protein ratio. This fuel also contains all the necessary electrolytes and calories, allowing me to travel without any other fuel. At the 16.2-mile aid station, friends will bring my drop bag containing fresh running socks, shirt, hat, sunscreen, Aleve and more endurance fuel for the remaining 15 miles of the course.
My nine weeks of conditioning, experience on the race course, in-race nutrition plan, support crew and will to succeed should be all I need to achieve my goal of finishing the ultramarathon. I hope to better understand how my body will react during the stress of prolonged activity and high mileage. I will then apply this knowledge and make the necessary adjustments to both my training regimen and my in-race nutrition to handle the intensity of a faster pace during the San Diego Rock 'n' Roll Marathon in nine weeks. Check back on Monday for a recap of this event and find out how it all plays out.