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?

Thursday, June 4, 2015

First Run After Baby # 2

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. 


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

Fort Myers Life with Two under Two

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. 


  • 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... 

The Florida Everglades for Kids!

*this post contains affiliate links* As a family with three young children, we are always looking to create meaningful experiences for...