Dealing with Heat

Dealing with Heat – Jeff Galloway’s Training and Motivational Tips

Jeff GaLLOWAY’s Tips to Dealing With the Heat Training through the summer can not only be grueling, but down right dangerous.  Here are some...

Jeff Galloway’s Training and Motivational Tips

I’m excited and honored to share that has been selected for Jeff Galloway’s Blogger Program. This will be the first of many posts...
2015 Goofy Metals

My Come Back Marathon, SUCCESS!

I’m proud to say that I finished my first full marathon, since my car accident with no back pain; and a half marathon thrown...
Why do you run or walk?

Why do you run or walk?

I was recently asked, “How can you do marathons?” The question that followed was, “Don’t you ask yourself why am I don’t during the...

Plank Challenge Recap: Half Complete

  We’re now half of the way through the November 30 Day Plank Challenge, process is going quite well. All daily planks were completed,...

Plank Challenge: November 2013 Challenge

    I have selected a Plank Challenge to push myself a bit this month November. The graphic above is the schedule I plan...

Training schedule: Time for a fresh start?

Have you ever let illness, work or just life’s responsibilities get your fitness plan off kilter? This happens to all of us at one...

Setting SMART Goals for 2012

As we head into 2012, many people have already set or even broken their New Year’s Resolutions. According to, the 5 most common...

The 100 Pushup Challenge – Weeks 1 – 3

I’ve now finished the first three weeks of the 100 Pushup Challenge, and believe this half way point deserves an update. The first week...
Mizuno Wave Musha 2

Racewalking Shoe Dilemma

As for most racewalkers and many runners, the right shoes are often difficult to find. And when you’re addicted to the longer distances, they...

Dealing with Heat – Jeff Galloway’s Training and Motivational Tips

Dealing with Heat

Jeff GaLLOWAY’s Tips to Dealing With the Heat

Training through the summer can not only be grueling, but down right dangerous.  Here are some tips to train safely and as comfortable as possible in the hot summer months.

Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)

When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.

Try to complete your run before the sun rises above the horizon.

More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30

When you start to heat up more than normal, take a longer walk in a mall or indoor AC building

Pick shady courses on hot days.

Don’t wear a hat!  Pour water over your head

Have an indoor alternative—treadmill, etc

Run in the deep end of the pool, using a flotation belt




We stay at the beautiful and comfortable Squaw Valley Lodge. Lodge amenities include indoor and outdoor hot tubs, swimming, tennis, sauna and fitness room. Week camp began Thursday, July 23th.  Weekend camp began Friday, July 24th at 5PM. Both camps began with an easy run to get acquainted.  The morning breakfasts were followed by clinics by Jeff and his guests. Seminar topics include Running Injury Free, Nutrition, Speed work, Goal setting, Shoe selection, Pool running, and Running form / analysis.

After lunch, our guests shopped, went sightseeing, sunned by the pool, or joined the group for a scenic hike, T-shirt swap, bike ride, river raft ride, etc. The group gathered again in the evenings for dinner onsite or at one of the nearby restaurants and after-dinner relaxing.

You can learn more about the various Jeff Galloway Retreats at




Make your nomination today!

In conjunction with the Road Race Management Race Directors’ Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.

The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.

“We are seeking to honor a ‘sport changer’…a person who really made a difference,” says Phil Stewart, RRM editor and publisher.
Nominations from the public are being solicited and will close on August 31, 2015.

A ten-person committee will choose the winner to be announced November 6 at the Race Race Management Race Directors’ Keynote dinner in Hollywood, FL.

Make your nomination now!


Jeff Galloway’s Training and Motivational Tips

I’m excited and honored to share that has been selected for Jeff Galloway’s Blogger Program. This will be the first of many posts where I’ll be sharing Training and Motivation Tips by Olympian Jeff Galloway!

The Galloway run/walk method has helped so many people to begin exercising and go farther and faster than they could have ever thought. I look forward to sharing training and motivational tips, as well as discounts on events.


Jeff Galloway 150217


Training and Motivation Tips
by Olympian Jeff Galloway

The training journey for a marathon or half marathon raises your body’s physical performance capability and your sense of what you can do in life.

Running helps to bring body, mind and spirit together in a unique and wonderful way

In researching my book MENTAL TRAINING I discovered that running turns on brain circuits for a better attitude more vitality and empowerment better than other activities studied.

In researching my book RUNNING UNTIL YOU’RE 100 I found numerous studies showing that runners have healthier orthopedic units than non runners even after decades of running.


When a runner takes walk breaks early and often enough for the individual the muscles are strong to the end.  See RUN WALK RUN at for recommendations by pace per mile.

The “exhaustion wall” can be avoided by running longer long runs up to or beyond race distance-using the appropriate run-walk-run strategy.

Marathoners tend to improve time by an average of more than 15 minutes when they increase their longest run from 20 miles to 26 miles.

To recover fast, run the long runs at least 2 min/mi slower than you could currently run in a marathon

The right run-walk-run strategy from the beginning of each run, gives any runner control over fatigue, injury-elimination, and recovery.

In numerous surveys, runners improved over 13 minutes when they shifted from running continuously to use of the right run-walk-run strategy.




2014 Virtual 13.1 Half Marathon and 5K (Inaugural)

Last chance to become a “Legacy” participant!  Closes March 1, 2015.

    ** Register at **

Offer Expires: 3/1/15

My Come Back Marathon, SUCCESS!

2015 Goofy MetalsI’m proud to say that I finished my first full marathon, since my car accident with no back pain; and a half marathon thrown in the day before for good measure. Walt Disney World calls this feat the Goofy Challenge and I’m proud to say that it’s the second time I’ve completed it. On the down side, my marathon time was a full 40 minutes slower than my first Goofy Challenge, but given the situation, I will happily consider it a success!

At the time that I had to register for Disney Marathon Weekend (these races fill up quickly), I really wanted this to be my come back marathon. I was unsure how my training would go and if I would be capable of the full, at that point. This I when I decided to register for the Goofy Challenge. I would have the option of competing in the full marathon if my training went well, or fall back to the half marathon if it didn’t. This was also an anniversary year for the Goofy Challenge, so it would be nice to get the 10th anniversary metal, if at all possible. During training I completed two 20 milers (with a 10 miler the day before the second one), both of them were very painful, but I was able to finish. It wasn’t a pretty sight, but I felt that I accomplished enough that I could complete in the Goofy Challenge if I went slow enough and was willing to stop and stretch, as needed.

You see, in the past year and 9 months since my accident, I’ve gone from not being able to slowly walk around the block without so much pain the I was in tears, to slowly building mileage (including pain with each new increase), to my first half marathon without pain (only this racing season), to my first full with no pain (even though I did stop to stretch many times – which surely accounted for part of my slow time). I didn’t expect the race to be pretty. I was sure I could finish, but was thrilled at mile 24 to realize I had no back pain only tight muscles. I then came to the realization that my recovery was better than I had expected and my come back marathon was definitely a success in my book!

My determination to do everything my physical therapist and massage therapist suggested, along with not listening to the doctor when my gut was telling me he wasn’t right has paid off. Through internet searches, I was able to find some great assistance for my issues. I also found yoga stretches have helped greatly. By putting these exercises together with quite a bit of trial and error, listening to my gut, and most importantly prayer and listening to God; I’ve been able to achieve a great amount of recovery. Although I’m still not 100% of my pre-accident fitness level, I’m proud of how far I have come and have my path laid out to improve further.

In future posts, I will be sharing details to the exercises and resources that have helped me recover to this point and my path to move forward to attain my 100% pre-accident fitness level and plan to excel even further.

Why do you run or walk?

Why do you run or walk?I was recently asked, “How can you do marathons?” The question that followed was, “Don’t you ask yourself why am I don’t during the race? It’s just so long.” This really made me think.

First of all, my sport of choice is race walking. It has been the one sport I’ve been the most consistent with, for the longest period of time. I’ve always been very active (swimming, weight lifting, etc.), but have never been a runner (due to some knee issues when I was young). I absolutely fell in love with the sport of race walking, when I discovered that the race walking technique would allow me to walk fast enough to complete in local races as well as marathons (some even have walking division awards).

Why do I complete in marathons? One thing always comes to mind when I’m asked these questions, “my training time is me time”. I really enjoy training. This is a time I can escape from electronics when I choose to, think, pray, enjoy the outdoors and/or listen to a book from Even on those days that the temperature or humidity doesn’t create the perfect environment for outdoor exercise, I always feel better at the end of my training walks.

Additionally, I feel a great sense of accomplishment when I finish both my training walks and races. I am quite serious about my training (and recovery), and strongly feel that both are very important to prevent injury. Each year I plan my race goals (quantity of half marathons and/or marathons or working on speed at one of those distances), then choose a training schedule focused on attaining my yearly goals. I feel that I’ve really accomplished something when I finish each week of my training plan; and know I’m able to trust my training to get me through and attain even the most difficult of goals I’ve set for myself.

I know everyone is different and may answer these questions in different ways. We enjoy different sports and different distances. Some of us enjoy training as time alone, while others enjoy the comradery of a training group or a team sport.

What sport do you enjoy and why? Remembering why you enjoy your sport and why will help you through difficult times, those times when it may not be as much fun or give you the encouragement to get back to it after an injury. The most important thing to remember when choosing a sport or fitness routine is to choose one that you will do and can motivate yourself to be consistent with!

In future posts, I will be sharing more about my car accident and some “out of the box” steps that assisted in my recovery. I learned quite a bit about myself and hope that by sharing my story I can help others in a similar situation to never give up!


Plank Challenge Recap: Half Complete

30 Day Plank Challenge Recap


We’re now half of the way through the November 30 Day Plank Challenge, process is going quite well. All daily planks were completed, but I had to re-arrange the rest days a few times. One rest day was exchanged with a plank day, due to back pain. The second rest day was exchanged when an extra-long work day came in the way of challenge.

I’m happy with these results, that all assigned planks were completed and also that I was able to be flexible enough to make a needed adjustment when I needed to.


Lessons Learned:

One thing I can say is car accidents, or any injury of that matter, are no fun! Getting back into shape isn’t easy for anyone, but working around an injury adds an additional challenge. Most of us will get injured to some degree, at one time or another. It’s so important to listen to your body and safely (often slowly) get back to your desired level of fitness.

We will all have situations that come up and interrupt our training. It may be an injury, work or family responsibilities. When these things happen it is important to adjust our schedule, as needed, and return to our training schedule as soon as we can. We can’t look back, feel bad for any missed training, or even beat ourselves up. We can’t change the past. We can only live in the present and plan for the future.

I hope everyone is having a good challenge and is looking forward to the second half of the November 30 Day Plank Challenge!


Plank Challenge: November 2013 Challenge

 30 Day Plank Challenge


I have selected a Plank Challenge to push myself a bit this month November. The graphic above is the schedule I plan to follow. I hope many will join me and invite others to join also. There’s no reason to only make fitness resolutions in January. Why not set a challenge for yourself each month of the year?



Standard Plank Pose


The standard plank pose is a push up position, but resting your elbows on the floor (like above). This is the version that I plan to do, but I also want to offer 2 variations.


Easier Modification:

If you’re not quite up to the standard plank at this time, it’s better to modify your pose and prevent injury. You will still benefit from these modified planks and increase your strength to move up to the standard pose at a later time.


Advanced Modification:

If you want to challenge yourself more than the standard plank pose, consider this advanced modification. Perform your plank pose in a full push up position, hands on the floor and elbows straight.


photo credit: suanie via


Training schedule: Time for a fresh start?

Restart your training scheduleHave you ever let illness, work or just life’s responsibilities get your fitness plan off kilter? This happens to all of us at one time or another. While modifying your training schedule or even postponing workouts in cases of injury or illness is a wise decision, we have to know when and how to get back into a steady workout schedule and make it a healthy habit again. Learning how to really listen to your body is the best way to not over or under-do things, but this isn’t always an easy skill to acquire and does take practice.

I was just in one of these situations over the past two months. I completed 2 marathons in 2 weeks to qualify for Marathon Maniacs (my big fitness goal for the year), followed that with the Hal Higdon recovery training schedule (including the 0 week), then came a cold (with running a temperature for a week) and a trip to visit family out of state. I went from flying high on the accomplishment of finishing my marathons and joining the Marathon Maniacs (in the beginning of January), to not feeling like going out of the house (in the beginning of February). These are things that just happen in life and once we get over them, it’s time to create a plan to give ourselves a fresh start. Always remember to not beat yourself up over not starting back soon enough or getting out of a good habit in the first place. This just isn’t productive and really won’t help (and may even hurt) in the long run. It’s much better to pat yourself on the back for restarting your training schedule, whenever that happens to be. Also, if you’re dealing with stressful situations (and who isn’t), any exercise will help you release stress too! Many studies have also shown that exercising outside has even additional stress reducing benefits.

I got back from my family get together the last week in February and was still coughing a bit, so decided to give myself a new more days to rest and set my “fresh start” date to March 1st. I started off with a plan to race walk a little less distance and speed than my usual short / easy training walk. I ended up walking 4.3 miles rather than my usual 5.5 miles, at an easy speed. The workout felt great and I feel this is a good starting point for me at this point. From here I’ll choose my next Hal Higdon training schedule and set some new training goals. My first goal will be to race walk 100 miles over the month of March and choose some races to train for throughout this coming year.

Here are some steps that will help you restart your training schedule and create that healthy routine that we’re all know is both good for us and makes us feel better.


Access your level of fitness

Once you’re schedule allows you to get back into your running or walking routine, you’ll want to access your current level of fitness. If you try to begin where you left off, you may be asking for an injury and not be able to train for even longer. Where you start will depend on many factors (how long you’ve been out of the training schedule, were you injured and need extra rehabilitation time/exercises, etc.), so this will not be an exact science.

First go out for an easy walk or run, and see what feels comfortable for you. Initially target for half to ¾ of the time you are used to training, but with less intensity. (If your normal easy run was an hour, start out at 30 – 45 minutes.) Always listen to your body, and slow down or stop if or when you need to.


Building your base

Once you’ve accessed the duration that is comfortable for you. The next step is to make that a routine again. Start out with the duration you’ve decided on for 3 times a week for a few weeks (or until it is rather easy for you). At that point start adding additional days, more duration, or more speed.

Use the rule of thumb of only increasing 10% per week. This could be increasing speed or distance, but not both in the same week. This slow increase may not be very challenging, but it is the safest and healthiest way to build your base fitness level. You will be happy that you’ve built up slowing and trained smart as time goes on and you’ve increased without injury.


Stay motivated

Congratulations for building your base and getting back on your training schedule. Now that you’re back, you have to stay motivated to keep it up. Set your next goal and choose a training schedule to get you there. Hal Higdon offers some great training schedules (both free and paid) for all levels and race distances. Even though I choose to race walk rather than run, I prefer using a running training schedule and have seen great improvements in both speed and endurance, since I’ve been doing this.


I wish you the best in both your training and attaining your goals!


Photo credit: Joe Zlomek on stock.xchng

Setting SMART Goals for 2012

As we head into 2012, many people have already set or even broken their New Year’s Resolutions. According to, the 5 most common resolutions for this year are Drink Less Alcohol, Eat Healthy Food, Get a Better Education, Get a Better Job and Get Fit. Walkers and runners are often focusing on (or adding) their fitness goals; targeting on goals geared around Mileage, PR times, Number of Races Completed or Competing in a Race at a New Distance.


Often we set a goal and at the end of the year are not able to tell if we have even attained it. For example, Get Fit can mean different things to different people. To make it easier and even possible for us to attain our goals, we need to set goals that fulfil SMART (Specific, Measurable, Attainable, Realistic and Timely) criteria. By writing down each goal and making sure it fits these five criteria, we will be setting goals that we know are possible. At the end of the time period you’ve set (year, month, or whatever you choose) you can review your written goals, and truly know where you stand, what you’ve done well and analyze where you can improve next time.


SMART Criteria:

SPECIFIC: Each goal needs to be specific. Some people will set a goal to get healthy this year or eat better. These goals are not specific enough to be able to tell if you’ve attained them. Instead of these consider the following: exercise 3 days per week, lose 5 pounds, eat 5 servings of vegetables per day or quit smoking completely.

MEASURABLE: Each goal needs to be measurable. Losing weight or being more active is not a measurable goal. Instead of these you will want to write your goal to lose 5 pounds or exercise 3 times per week for 1 hour each workout.

ATTAINABLE: Each goal should be attainable. Do you have the resources to complete the goal? For instance, taking a cruise around the world is not attainable if you don’t have the funds to pay for it or the time off work to take the trip. Create goals that you can actually accomplish. There’s no reason to set yourself up for failure before you even start!

REALISTIC: Each goal needs to be realistic. If your goal is too aggressive and not doable you will only get discouraged. This is not productive (which is the whole purpose behind writing down your goals). If you have never run before, running a marathon next month may not be attainable. You may want to choose a shorter race as your initially goal as you work toward your marathon goal (longer term); or set the marathon as a goal for next year or a few years from now.

TIMELY: Each goal should be timely or have a time frame attached to it. For instance, I will complete this goal by the end of the month of February or by the end of the year.


Each year I write down a few goals for myself in different categories (Fitness, Home, Work, Financial, etc), and make sure they fit these criteria. I find it helpful to review my goals each month or quarter, and analyze my progress. This way I can focus on any items I need to and stay on track for success.


My three fitness goals for 2012 are:

  1. Race walk 1000 miles.
  2. Improve my marathon time (Current PR 5:40:25). I’ve chosen my training schedules for the year, which work on both speed work and distance to attain this.
  3. Complete 100 consecutive push-ups by following the workout in the book “7 weeks to 100 Push-Ups”. Note: I’ve tried this before and had to stop with some shoulder pain. I plan to try it again this year by including the arm and shoulder stretches in the book, which I didn’t do last time.


What are your fitness goals for the year?

The 100 Pushup Challenge – Weeks 1 – 3

I’ve now finished the first three weeks of the 100 Pushup Challenge, and believe this half way point deserves an update.

The first week of the six week program began well. I had completed 25 pushups in the initial test so I could skip to week 3. Knowing that it had been so many years (about 30) since I’d done sets of pushups, I decided to begin with week 1, and chose level 3. It started out with some tightness in my core after the first workout on Monday, which really sold me on the program. Monday was 10, 12, 7, 7 then maxing out at 14, with 60 seconds rest between sets. Wednesday called for 10, 12, 8, 8 then maxing out at 18, with 90 seconds rests. Friday was 11, 15, 9, 9 and then maxing out at 20 with 120 rests. By this time I’m feeling confident and like I was back in high school.

Week two progressed well also. Monday included sets of 14, 14, 10, 10 and maxing out at 15, with 60 second rests. This is the first day I was able to only complete the minimum on the max out set. This is getting a bit harder. Wednesday was 14, 16, 12, 12 and maxing out at 20, with 90 seconds rest. Friday called for 16, 17, 14, 14 and maxing out at 23, with 120 seconds rest. The last two workouts were a bit easier than Monday. I felt like the longer rest periods helped quite a bit. Saturday called for a progress test, where I completed 30. After two weeks of these workouts I was able to complete 5 more pushups than the initial test. I kind of expected more, but am happy to see improvement. This will allow me to move on to week three, and I will be continuing at level 3.

The third week wasn’t quite as kind to me. Monday was quite challenging with sets of 14, 18, 14, 14 and maxing out at 20, with 60 second rest periods. This was the first day I wasn’t able to complete more than the “at least” number on the max out set. Wednesday included sets of 20, 25, 15, 15 and maxing out at 25, with 90 second rest periods. Again I did the “at least” amount on the max out day but was even more discouraged at needing more than the allotted rest time. Friday consisted of sets of 22, 30, 20, 20 and maxing out at28, with 120 second rest periods. This was quite a disappointing week as far as this program goes. It’s ended up being more challenging and I’m not progressing as easily as I expected to. On the other hand, I’m doing more than when I started, and there are some muscles in my back I didn’t recognize before. There is definitely some improvement. I briefly read through the program again and noticed it saying you could rest longer if required. I’ll just keep plugging away and see how things go, while I try not to beat myself up over the extra rest periods.

Get the book:

Racewalking Shoe Dilemma

Mizuno Wave Musha 2As for most racewalkers and many runners, the right shoes are often difficult to find. And when you’re addicted to the longer distances, they can be even more crucial. Blisters and other injuries can impede training or even in extreme cases stop you in the middle of a marathon.

During my first marathon in 2006, I ended up with a large blister under my toe nail. The doctor ended up taking the nail off a few days later, which kept me in open toe shoes for months and searching for ones that would actually work for me. It took me over a year of trying many, many different shoes to find some that allowed me to racewalk blister free. I gathered quite a collection of the Zoot ULTRA Tempo+’s. No blisters due to the seamless construction made for triathaletes to run sockless. After I wore out six pair of these, I found out that Zoot had changed the Tempo shoe and the latest model (Zoot Women’s ULTRA Tempo+ 3.0) was no longer suitable for racwalking (the heel is now too high). This leaves me at square one and searching for some blister free shoes, which I can actually racewalk in again.

So far I’ve tried Adidas adiZero Mana’s, Reebok TAIKAN III’s, ASICS GEL-DS Trainer 15’s, New Balance 905’s, Mizuno Musha 2’s and Brooks T6 Racer. In many of my tries the toe boxes are too narrow and/or the heels are too lose. So far I’ve found the ASICS GEL DS Trainer 15’s and the Mizuno Musha 2’s to be my best bets. I’ve been able to racewalk up to 10 miles in them, but they still don’t feel like my “perfect” shoes yet.

I know many if not most racwalkers must endure this shoe finding experience each time their favorites are discontinued. So, I will just have to take a deep breath and keep trying. I can still try Asics DS Racer 8’s and Asics Hyper Speed 4’s (I ordered both of these too large initially). There is always the custom made option by Hershey’s, which is also in the back of my mind. The initial cost is quite a bit more, but if they really work out it may be worth it in the long run. Additionally, there is about a 6 month wait once you order them, so they wouldn’t be ready for Fall Marathon season this year.

I’m sure this shoe saga will continue, but I’m not willing to give up a sport I have learned to love so much…