Purpose: to help you enjoy running/walking/exercise more, with access to resources.  Welcome back to the wonderful world of endorphins!

PODFITNESS–DAILY COACHING THROUGH IPOD
This new company is using media and technology to deliver individualized coaching and motivation on demand.  Subscribers pay a monthly fee and can download workouts that have been recorded by the coaches themselves.  Galloway marathon and half marathon training will be ready in a few weeks and I believe it will be well received–especially by the ipod generation.  To see more on this service, visit www.podfitness.com 

THE MOST BEAUTIFUL MARATHON COURSE?
I had planned to run a few miles of the Ogden half marathon, and then hitch a ride with a race official to the finish.  But the bus ride to the start was so beautiful that I had to run the whole thing.  What a treat!  The first few miles roll downhill out of a narrow ravine, along the side of a beautiful mountain stream with interesting hillside formations.  Coming out of the final curve you’re rewarded with a beautiful vista of beautiful Ogden Valley, ringed on all sides by mountains.  The course rolls very gently past a lake to the finish.  The Ogden Marathon uses this first half and continues through more beautiful scenery and a significant downhill push.  I recommend putting both of these Ogden races on your "to run" list.  Ogden has hundreds of miles of trails in the hills above town and I really enjoyed running on some of them.

WHAT IS THE MOST POWERFUL MOTIVATION EXPERIENCE
I was a fat, sedentary kid when I started running.  As fate would have it, I fell in with a group of runners in the 8th grade, and wanted to keep up with them to hear the jokes, and the gossip about other students and teachers.  Running groups offer a unique sense of bonding that makes running fun.  Every week, dozens of runners tell me that they wouldn’t get up early enough to avoid the heat, or get in the full distance of their scheduled run, or get out there as many times per year–if they didn’t have a group to run with.  But you don’t want to run along with a fast crowd.  The most common cause of injury among the group runners I’ve worked with is being pulled along by the others in the group who are too fast for you, currently.  The ideal group would have a way of determining how fast each person should be running, and have a group leader than ensures that pace is maintained.  Scheduled walk breaks, based upon pace per mile, have been the best way I’ve found to keep groups together, and avoid injury.  For more on training groups, in your area, click www.jeffgalloway.com/training_groups/index.html

WHAT ONE BOOK CAN TELL YOU WHAT TO DO, EVERY DAY OF THE YEAR?
Running can be very confusing.  What are the most important elements?  How should they be arranged?  How do you blend form drills, hills, rest, and cross training?  The Year Round Plan
book integrates the many components of running into a plan: to finish, to improve a little, or to improve to your current potential.  It tells you how to coordinate the many
components of running into a plan, a strategy.  The benefit: you don’t
have to think about what to do each day–it’s scheduled.  You’ll learn how to predict performance, troubleshoot injuries, solve problems, and much more: www.jeffgalloway.com/merchandise/index.html

I ENDORSE THE BREAST CANCER MARATHON & HALF MARATHON
This is the first large race I’ve heard of that gives 100% of the entry fee to non profit charities.  Every penny goes to Mayo Clinic research, and to a foundation that helps breast cancer survivors get back on their feet.  I drove the beautiful course recently along Jacksonville Beach (FL).  A portion of the course is run on the hard packed sand of this Atlantic beach.  The average high temperature in February is @ 67F.  There will be a fun weekend of activities including a free concert for those who enter the races.  Come on, register–it’s for a great cause: www.breastcancermarathon.com

CNN HAS ASKED ME TO APPEAR, SUNDAY APR 22, 8:30-9:00AM WITH SANJAY GUPTA
Lance Armstrong has been scheduled also–I’m looking forward to this and will give you a full report next week.

Next week:

What I’ve learned from Lance

Running excitement in Milwaukee, Washington DC, Baltimore, Charlotte

Choosing a great Summer running vacation

Inspirational story–running out of the debths

Stay Tuned…………………………………Jeff