Tuesday, June 23, 2015

Tips from Jeff Galloway - The *new* Run/Walk/Run

As you know, I am a Jeff Galloway blogger and as such I receive tips from Jeff to share with all of you. The latest tip introduces a new way to complete the Run-Walk-Run method. When I was pregnant, and Marathon Training I used 1 minute ratios.


See the latest from Jeff on the best ratio for increasing speed below.

Jeff Introduces a New Run/Walk Strategy
 The 30-second Walk Break

Jeff Galloway's Run/Walk/Run method was revolutionary for three reasons: 
1 - Run/Walk/Runners felt better throughout the long run.
2 - Run/Walk/Runners recovered faster and got injured less often.
3 - Run/Walk/Runners went faster with the breaks than without. 
Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners, allowing him to fine tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster. 
The greatest benefit of the walk break comes in the first 30 sec. 
Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away. 
After 30 seconds of walking, we tend to slow down. 
Here is a typical example of what happens with a 1-minute walk break: 
A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.
As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi. 
This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race. 
Avoiding the Slow-down 
Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times. 
The Bottom Line 
If you are in already using a 30-second walk break or less, you don't need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval. It's that simple.

Do you run-walk-run, what's your preferred ratio?

Friday, June 19, 2015

Pinterest Tested - Slow Cooker Edition.

Ever since our family expanded and we moved I've had to rely on our slow-cooker a lot more. I've found that if I don't use the slow cooker to get some dinner started in the morning, I struggle to get dinner on the table in the evening. 

The reasons being 1) i'm pretty tired by 5:00 p.m. and 2) both girls seem to be extra fussy around that time. So,... in order to avoid eating spaghetti  or cereal every night (which would be totally fine with me) I use my slow cooker. 

The problem is ... I usually just stick some chicken with spices in and let it go. It's very rare that I try anything new. Let's face it, I have a newborn and a toddler... If I know something works, why would I change it? 

However, I adore my husband and am thankful every single day for him. He works so hard to provide for our family and never complains about my cooking. He doesn't like to eat the same thing more than a couple of times, so I've committed to spending some time on pinterest to find a new recipe while I make my grocery list. 

This week I tried not one but TWO new recipes in my slow cooker! 

Recipe 1 - Cuban Ropa Vieja 

This recipe wasn't from pinterest, it was actually one a friend of mine uses all the time. Typically when I want Ropa Vieja, I go out to a local cuban restaurant and have some. However, since we moved ... I don't have access to it so I tried out this recipe and LOVED it. 

It was super easy to make, and tasted quite good. The only thing I did differently was I added some extra cumin, and used a smaller piece of meat than the recipe called for. Therefore, it had a little more sauce - but it was good! 

Served with red beans and white rice. 


I saw this recipe on Pinterest and thought "I actually have all of these ingredients" which is really rare for me. SO, my husband got a bonus this week by having not one but TWO new (to us) meals in our rotation. 

The thing I loved about this recipe was just how easy it was! I was able to take 3 chicken breasts from the freezer and put them straight into the slow cooker without even thawing them. SO crazy easy - everyone should try it!

With only three chicken breasts, I was able to serve 4 adults, and then have enough for two portions of leftovers! Not bad if you ask me! It's a great go too recipe if you are trying to make a meal stretch, or serve a lot of people without breaking the bank. 

With only 4 staple ingredients, it's one of those meals that you can toss together quickly. I served it with white rice, and I made some additional corn and beans to go with it - but it wasn't necessary. You could totally serve this with just white rice. 

Thanks Eating on a Dime, this was a real crowd pleaser! 

Question of the day: Do you like to try new recipes? 



Thursday, June 4, 2015

Postpartum Running.

June 3, 2015 

National Running Day. 

It was the day I'd chosen to make my way back into the running world after my little break during pregnancy. 

It was going to be perfect, I was going to feel fast and graceful. I'd be like a beautiful gazelle running in the sunshine. 

Yeah. 

That didn't happen. 

That first run felt awkward... It was like my insides were jiggling from my throat to my my toes and then settling somewhere inbetween during walk breaks and did I mention my skin? It may have been slapping me in the face... Well maybe not - but I'm sure it was flapping. 

I wish I'd remembered these feelings from the first run after my oldest was born, but I didn't. 


I put this photo as my profile picture on Facebook as a reminder that I... 

- trained for a marathon with an infant at home 
- trained and ran that marathon (goofy challenge) 6 months pregnant.
- that mouse (man) next to me believes in me
- I will get my groove back someday

Question: how was your first run after a break?  

Tuesday, June 2, 2015

FAQ - move edition.

Friends, we have officially been in our new city as a family of four for 3 weeks. Somewhere between unpacking the boxes, finding a rhythm and attempting to keep food on the table and lunch in my husbands lunch box every day my babies started to grow up.

My 16 month old started a consistent nap and bed time (for the first time in her life) and my newborn packed on three pounds and two inches.

I stand at my counter typing this post gazing at my toddler playing in the (extremely messy) living room and my newborn watching closely from the swing and ask I myself the same question I get over and over again.

"How do you do it?"

I no longer plan anything more than meals, naps and bedtime.  The diaper changes, snacks, story times, play times and all over daily activities are unscripted.  We simply go with the flow... if we want to read an extra story, or pull out every last toy, or have a little dance party - we do. 

Why? 

Because if I stop and think about the stressful things going on,
  • my husband starting a new job
  • selling our first home - the one we worked SO hard to get...
  • our A/C dying (forcing my husband to leave me alone in the hospital with our newborn)
  • Our car randomly smoking - like CRAZY  due to a loose oil cap.. (the oil cap that just doesn't seem to stay put)
  • resigning from my job (I did that in January, but still...)
  • moving to a new city with my husband and 15 month old as my only support for this new life
  • etc... etc.. etc.. 
I'd miss the precious tender moments with my girls. I might have missed our newborns first social smile, I might have failed to hear my toddler exclaim "Good Job" to her sister during tummy time and I might have neglected to sit and listen to my husband when he came home from his first few weeks of work. 

So, how am I doing it? 

He must become greater and greater and I must become less and less.  Jn. 3:30 (The Living Bible)

Until you realize that God is way bigger than all those little things (that build up into big things) you're going to miss out - and I don't want to miss a moment with the three most important people in my life. 

As long as I remember that my God is bigger, and able to supply my needs we're going to be okay. 

And this same God who takes care of me will supply all your needs from his glorious riches, which have been given to us in Christ Jesus. Phil 4:19 (New Living Translation)

Until next time... 


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