Advice from an Olympian

I am SO glad I have no life and was able to decide last minute to go to hear Jeff Galloway speak at the new local running store. Jeff ran with Pre in the Olympics and was even a featured character in the movie Prefontaine. Jeff is one of the directors of the Peachtree City 10K (which I just learned is one of the premiere 10Ks in the country – which is probably why I’ve never been able to register fast enough to run it) in addition to consulting for Run Disney. Jeff has run over 130 marathons and currently runs them monthly with his wife. Jeff also says he hasn’t had a running related injury in 30 years. 

My first impression of Jeff was how I couldn’t get over how skinny he was. These days I’m so open to all the different body types runners have that I often forget that life long competitive runners are often so slight. I also noticed that he was decked out in Mizuno gear – which he later mentioned is his sponsor. 

Jeff was in town to talk/promote his marathon/half training program. There were about 25-30 of us there to hear from Jeff. I OF COURSE sat in the front row directly in front of him and smiled like an idiot the whole time. I came prepared with paper and a pen. 

Advice:

• BE REALISTIC ABOUT PACE: Err on the slower pace and take walk breaks
• YOU CAN’T GO TOO SLOW ON LONG RUNS: you get the same endurance regardless of pace. Walk breaks don’t detract from endurance.
• MAGIC MILE: predictive pacing tool on jeffgallowway.com. The “slow down” of you magic mile pace chages based on your race. Full – 30% slower, Half – 20% slower, 10K – 15% slower. 5K – 33 seconds slower.
• KEEP A HEALTHY CHECK ON YOUR EGO: don’t over due it and cause injury because you have an unrealistic pace goal.
• HEAT ADJUSTMENT: run 30 seconds slower off your mile pace for every 5 degrees above 60. 
• RUN/WALK TRAINING/RACING: helps with recovery and helps you be strong the last 1/3 of the race. Run/walk stats: 13 minutes faster for a Full (most noticeably in the last 7-8miles), 7 minutes faster for a half (last 3-4 miles).
• INSERT WALK BREAKS FROM THE BEGINNING – help ease fatigue. Run/walk ratio suggestions. 9 min/mi: run 4min/walk 1min (can adjust to run 2min/walk 30sec). 10 min/mi: run 3 min/walk 1 min. 11min/mi: run 2.5min/walk 1 min. 12 min/mi: run 2 min/walk 1 min. (Jeff and his wife run 30sec/walk 30 sec for their current marathons which for an 11-11:30 min/min). He suggests you experiment with the ratios. Suggests a metronome/beeper.
• HIS PROGRAM SUGGESTS RUN 3 DAYS A WEEK: lowest rate of injury. 30 min runs (minimum) Tues and Thursdays then a 60 min (minimum) long run on the weekend. 
• MENTAL TRAINING: A book he just finished about how running causes you to use your frontal lobe which makes you happier. Stress can keep you from wanting to run.
• COLD WEATHER RUNNING (I asked him about it): Clothing is key, especially clothes with microfiber. Mizuno makes “breath thermo” clothes that actually heat up when you sweat/warm up. He suggests layers to peel off and covering your extremities (nose, ears, hands). Covering your legs is a personal preference – some people run in shorts all year. 
• FAT BURNING: Wrote a book “Running and Fat Burning for Women” – said the same principles work for men, but his publisher said men don’t buy books like this generally so he might as well target women! Walking is the BEST way to burn fat – suggests 10,000 steps a day. Watching calories is also important – suggests the Fat Secret App or Fitday.com 
• RECOVERY: maintenance runs and recovery days are key. You only need to increase mileage on your long runs, not constantly increase mileage.
• HYDRATION/FUEL: 2-4 oz every 2 miles. If you drink too much you lose important sodium. Sugar need 30-40 calories every 2 miles. Sugar packets and cubes are easiest to digest and work the fastest. 
• STRETCHING: Not beneficial for distance runners. He said he never grew up stretching, but it was in the 70s when football coaches started coaching track that they incorporated stretching.There are no studies  that showed positive effects, but many studies showing negative effects. 
• SHOES: most important part of running. Suggests getting fit for shoes by a technical running store.
• ELITE POPULATION: each year only 1/10 of 1% of the population run a full marathon. 3/10 of 1% of the population run a half marathon. 

I’m so glad I went! It was fascinating. I am planning on incorporating run/walk training. Injury free is the way to be!