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Newsletter: November 2005
The Fall Marathon Season has gotten off to a great start. If your
race is still coming up, I hope you'll remember to relax and enjoy
the whole experience. If you need some help on what to take with
you or how to formulate your plan for the last couple of days leading
up to your event, take a look here:
http://jeffgalloway.com/resources/countdown.html
If you're taking advantage of the cooler weather to either start
or continue your training program, I've included a Clothing Thermometer
below. Being prepared can make the difference between an enjoyable
run and a "just-let-me-finish" experience.
Have a great month!
Jeff
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NEW BOOKS by Jeff Galloway
* Walking-A
Complete Guide Whether you are just starting to walk around
the block, or have been active for years, this book has a world
of information that will make you want to walk every day, as it
helps you improve the experience.
* Running-A
Year Round Plan You don't have to wonder what to do each day.
This book will organize your running life, telling you how to run
(with other optional exercises) throughout the year to prepare for
the goal of your choice - even if you want to be a more consistent
runner.
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Medical Advice—Always see a doctor for medical
problems, especially a physician who wants to get you back out there
on the sidewalks or trails. Always get your doctor's OK when you
train strenuously. This newsletter is an offering of information
from one runner to another.
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Choosing your next goal
* The best time to select your next goal is before your current
one—this gives momentum.
* Allow at least 4 weeks of easy running after a marathon, at least
2 weeks after a half
* During this period run and walk 30 min on Tue/Thurs. Slowly increase
weekend runs: 4-6 mi, 6-8 mi...
* Schedule a scenic or social run, each week for the 4 weeks after
your goal race
* Pick a special running event every month that will be fun—trail
or park, festive event, etc
* If you want to challenge yourself, project ahead at least 3 months
and prepare for it
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Galloway Success Story
Dear Jeff: I read your marathon book and decided to try your run/walk
program in the marathon. I have been training with 3 others and
convinced two of them to do the run/walk. The one guy had run his
best marathon 7 years ago and made a bet with me that we couldn't
do a 3:50 if we walked every mile. Well, thanks to you, I won the
bet!! We walked 1 minute every mile from the beginning and our finishing
time was 3:48:14. It was 9 minutes better than his best marathon
when he was 7 years younger. He couldn't believe it! I was so excited
because it qualified me for Boston. I felt great and two days later
don't have any soreness or problems. Two years ago I was struggling
to run 6 miles so I could do a triathlon. I never dreamed I could
ever run a marathon and qualify for Boston besides. Thank you, thank
you, thank you!
More
Success Stories. Send YOUR story to jeffgalloway@mindspring.com
and you may be published!
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ATTN: Galloway Training Group Members
The Freescale
Austin Marathon is offering special discounts to Members
of an Official Galloway Training Program: The Marathon fee discount
is 26.2% ($59.04) and the half marathon fee discount is 13.1% ($34.76).
A special code will need to be entered during the payment phase
of the on-line registration process. To receive the special code,
contact your Program Director. To find out about a Galloway program
near you visit our website at jeffgalloway.com or email Becky.Rentz@JeffGalloway.com.
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Jeff's Race Picks
Marine Corps Marathon,
Washington, DC, October 30
Athens Marathon, Athens,
Greece, November 6
Pace Race, Atlanta, GA, November
19
Disney
World Marathon, Orlando, FL, January 7-8, 2006
Mardi Gras
Marathon, New Orleans, LA, February 5, 2006
Freescale
Austin Marathon, Austin, TX, February 19, 2006
Abritton Fruit Marathon,
Sarasota, FL, March 4, 2006 (NEW EVENT!)
Big Sur International Marathon, Carmel,
CA, April 30. 2006
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Coffee Improves Endurance!
· Javette - great coffee in a small packet
· Act Fast! Through October 31: buy 20 get 5 free at Javette.com!
· The 1st Single-Serving Gourmet Coffee Concentrate... With
Great Taste!
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Injury Archives: What to do if you have/get Runner's Trots!
* Don't eat anything in the morning before the race or run.
* Drink water only no other beverages.
* Cut down on eating from 4 p.m. on the night before the race or
run. Normal portions may be too much. It's okay to snack on toast
or a Energy Bar. No fat or roughage (ex: PowerBar okay HarvestBar
probably not)
* Heat can also affect you.
* If these things don't work, try an anti-diarrheal one hour before
the run.
* More
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Jeff's Upcoming Clinics, Etc.
Austin, TX Free Training
Clinic for the Half/Full Marathon, November 17
Washington, DC Running
School December 3
Beach
Retreat in Blue Mountain Beach, FL, December 9-11
Orange, CA Running
School, January 21, 2006
Indianapolis, IN Running
School, January 21, 2006
Austin, TX Running
School, February 18, 2006
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Clothing Thermometer: What to wear as it gets colder
(in Fahrenheit)
with Mizuno
Specific Recommendations
60 degrees +: tank top or singlet and shorts
On Top: Creation Singlet
On Bottom : Mustang or Maverick Shorts
Accessories : Ice Touch Running Cap and Socks
50-59 degrees: T-shirt and shorts
On Top: Rider Tee
On Bottom: Mustang, Maverick, or Ascend Shorts
Accessories : Ice Touch Running Cap and Socks
40-49 degrees: long sleeved T, shorts or tights or wind pants,
sock or mittens and gloves
On Top: Renegade L/S Tee
On Bottom: Mustang or Ascend Shorts or Wildwood Tight
Accessories : Ice Touch Running Cap and 1/4 Sock
30-39 degrees: long sleeved T and T-shirt, tights & shorts,
socks or mittens or gloves, & hat over ears
On Top: Breath Thermo Crew or 1/2 Zip Top
On Bottom: Wildwood Tight or Bio Leg Tight
Accessories: Breath Thermo Gloves and Head Band and 1/4 Sock
20-29 degrees: Polypro top or thick long sleeved T, another T-shirt
layer, tights and shorts, mittens or gloves, and hat over ears.
On Top: Renegade L/S with Breath Thermo Crew or..... 1/2 Zip
or Breath Thermo with BT Fleece Vest
On Bottom: Bio Leg Tight
Accessories: Breath Thermo Gloves and Head Pip and 1/4 Sock
10-19 degrees: Polypro top and thick long long sleeved T, tights
and shorts, wind suit (top and pants), thick mitten, thick hat over
ears.
On Top: Renegade L/S with Breath Thermo Crew or 1/2 Zip/BT Fleece
Vest/ Rebel Jacket
On Bottom: Bio Leg Tight with Breath Thermo Loose Fit Tight over
Accessories: Breath Thermo Gloves and Head Pip and 1/4 Sock
0-9 degrees: Two polypro tops, thick tights and shorts (and thick
underwear or supporter for men), Gore-Tex or similar thickness warm-up,
gloves and thick mittens, ski mask and hat over ears, and Vaseline
covering any exposed skin.
On Top: Breath Thermo Crew, Breath Thermo 1/2 Zip Top, with
either Breath Thermo Fleece Top or Rebel Jacket
On Bottom : Bio Leg Tight with Breath Thermo Loose Fit Tight over
Accessories: Breath Thermo Gloves and Head Pip and 1/4 Sock
minus 15 to minus 1: Two thick Polypro tops, tights and thick polypro
tights and thick underwear (and supporter for men), thick warm-up,
gloves, thick (arctic) ski mask and thick hat over ears, Vaseline
covering any exposed skin, thicker socks on feet and other measures
for feet, as needed.
minus 20 and below: Add layers as needed. Stay in touch with the
outdoor and ski shops for the warmest clothing which is thin. Watch
your feet. There are some socks which heat up...and other innovations.
Note: There are only recommendations; use the combination of layers
which works best for you.
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Special Items of Interest!
MARATHON
by Jeff Galloway Sale price $11.95 (down from $15.95)
This has the info you need for training and running the marathon—pacing,
nutrition, motivation and much more. Each copy is autographed by
Jeff.
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Upcoming Galloway Training
Program Kickoffs
Nashville, TN
Marathon Training Program Kickoff
Date: Saturday, November 5, 2005, 8 AM
Location: River Park, Brentwood, TN (Concord and Knox Valley Drive)
Half Marathon Training Program starts Saturday, January 7
Atlanta, GA
Marathon Training Program Kickoff - FREE
When: Sunday, December 4, 2005
7:00 - Optional 3 mile run
8:00 - Pancake Breakfast
8:30 - Kick off and clinic with Jeff Galloway
Where: Arthritis Foundation
1330 W Peachtree St NW
Austin, TX
Half Marathon Training Program Kickoff
Date: Sunday, November 6, 2005
Location: Town Lake Austin
Albany, GA
Half Marathon Kickoff and Informational Meeting
Date: Tuesday, November 8, 2005
Time: 6:30 p.m.
Location: Tri Running
627-A North Westover Blvd (Next to Tony's Westside Athletic Club)
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