Runderella

Journey through my love for running and everything in between

Motivation and Training Tips from Jeff Galloway

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Happy News!!

I have been chosen as a Jeff Galloway blogger! I will be sharing running tips from Olympic runner Jeff Galloway with you.

In case you don’t know who Jeff Galloway is, he’s a former US Olympian and founder of the Run Walk Run method that has allowed thousands to achieve their running goals. He is also the official training consultant for runDisney races.

This week’s tips are on motivation and training, two huge factors when it comes to running.

Lindy with Jeff Galloway

My first encounter with Jeff was in 2013 at the Disneyland Half Marathon. I had been chosen to attend the Disneyland Half Meetup, a wonderful opportunity to meet with Jeff Galloway and other celebrities (Sean Astin, Joey Fatone, to name a few!) and run across Magic Kingdom, followed by breakfast and a Q&A session. I was surprised at how approachable Jeff was – he gave me a hug, we posed for a pic and I told him that my goal was to complete a marathon. The problem? I was lacking motivation.

Mental Training for Runners – Jeff Galloway

Jeff asked me what my last race finish time was and gave me pointers on how to train for my marathon.

Here are this week’s Galloway tips on motivation and training:

  • When paced correctly, running delivers the best attitude boost you can get. Sustain this by pacing yourself gently during the first mile or three.
  • A well-paced run enhances vitality for the rest of the day.  Start each run at least 30 seconds a mile slower than you will run at the end.
  • If you have a Run Walk Run strategy that is right for you on that day, it’s possible to feel good after every run-even the marathon.
  • Running is the best stress reliever I’ve found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.
  • Research shows that as runners get faster, their stride length shortens.  A quicker cadence is the mechanical key to faster running.
  • The finishing of a run that is longer than you’ve run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.
  • You can’t run a long run too slowly or take too many walk breaks.  You’ll get the same endurance based upon the distance covered.

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Using the Jeff Galloway run-walk method, I have been able to complete 8 half marathons and a full marathon.

QOTD: Have you used the Galloway run walk run method to train and/or on your races?

Lindy x

Running New York

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New York holds a special place in my heart.

I’m lucky that I’m less than a 90-minute train ride to New York City and can go to that lovely city on a whim. I love the city of lights and excitement, and now I get to spend more time in NY 🙂

I’m running New York!

I wasn’t planning on entering the lottery for the United Airlines NYC Half but when registration closed and I found my friends entered and got in, I immediately regretted the decision to not enter. I’ll still be there, volunteering as a medical professional, which is great. They are in need of volunteers for their upcoming races, so be sure to check it out here.

NYC Half Medical Volunteer

I’m happy to be helping out, but knowing how I felt after not registering for the NYC Half, I decided I wasn’t going to let another opportunity pass me by. I registered for the Airbnb Brooklyn Half, which starts out in Prospect Park and ending in Coney Island at the boardwalk. I can’t wait to run through one of my favorite cities in the world! Hotel is already booked and time from work is scheduled off.

Airbnb Brooklyn Half – May 16, 2015

I’m also registered for the 2015 TCS NYC Marathon lottery. I didn’t get in last year and I hope I get in this year and run through all five NYC boroughs. A few of my running buddies got in through guaranteed entry so I hope I get to join them.

I’m really, really excited! As I learn more details from volunteering at the NYC Half, I’ll share them with you. If you’re running or spectating, stop by and say hi.

Hope to see you in New York!

Lindy x

Goals for the New Year

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Setting goals for myself for this new year is something that I’ve been thinking a lot these past couple of days. 2013 was an amazing year: the only goal I had was to finish a half-marathon and I went on to completing 4 half marathons, a 10-miler and a full marathon. Not in a million years did I ever come close to thinking I’d get this accomplished, let alone in one year.

This past year taught me so much. I’ve learned that I need to use my foam roller a lot more, that 13.1 miles is my favorite distance race, that I’m in competition with none other than myself, that hydrating properly is not just for the week of a race, but should be accomplished ALL the time.

That being said, my goals for this new year are:

  • Run 1,000 miles in 2014. This is more than double what I ran in 2013 but it’s not impossible. I did slack a lot last year and skipped a lot of my training runs. I’ve run out of excuses! 🙂
  • Try my best and always give 110% effort.
  • Use the foam roller on a frequent basis. Using a foam roller or a massage stick helps to relieve pain, stiffness and reduce muscle knots. I have IT band issues and this helps tremendously! Honestly, using a foam roller hurts like hell, but it really works. Had I done this sooner, I would’ve saved time/expense visiting my chiropractor thrice weekly for sessions!
  • Stay local!. There are so many races that I want to run, but in all honesty, I have had more fun at local races than ones I’ve traveled for, not to mention the expense of traveling for these. After Disney’s Princess Half Marathon, unless I get into the NYC Marathon, I’m staying local. I’m finishing a degree and with tuition expenses that keep skyrocketing and emptying my bank account, it seems to me it is the wisest thing to do. The Philadelphia Tri-State Area has some amazing races and I’m about to discover more of them 🙂
  • Encourage/Inspire others to run. This is actually HUGE for me. I love what running does for my body and my mind. Running allows me to escape the stress of everyday life and it makes me feel free. I love the friendships and the bonds I have formed as a result, and love how the running community comes together to inspire one another. I want people to discover how wonderful running is and that there’s no going “too slow”. You CAN do it!!

Have you set any fitness goals for 2014?

xo, Lindy

Obligatory End-Year Post: 2013 In Review

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This year has been amazingly good to me and has taught me so much! It has taught me that with determination, anything is possible.

Never in a million years did I think I could run a mile, let alone several half marathons and a full marathon. It required a lot of patience and a lot of work and it was exhausting but in the end, every ounce of strength put into it fully paid off.

I’m so thankful for the countless miles I was able to run this year and the amazing friendships I have made throughout this journey. Running for those who can’t, running for charities close to my heart, running to feel free, and getting to the finish line during those moments when my head wanted to overtake my heart and say, “Stop!”

First race of the year, Disney’s Princess Half Marathon.

I was so nervous going into this race not only because I was traveling alone to Florida, but it was my first race EVER. I completely trained indoors for this half marathon on a treadmill. I dressed in costume as Cinderella, stopped to take pictures along the course with the Disney characters and came home with a shiny new medal. This runner’s high feeling lasted a really long time, and it was what got my new running addiction started. Running again in 2014!

Second race of 2013, The Bucks County Half Marathon.

This race was super-exciting, not only because it was right in my backyard (traveling for races can get so expensive) but because it benefited Autism Cares Foundation and also, my family was coming!

I continued the training plan from the Princess Half Marathon into this half. The course was beautiful, scenic and if you’re a nature-lover, you will love this race. Well-organized and while the course is a bit challenging, it still is my half-marathon PR, by 17 minutes so yay to me! Gorgeous shiny medal to boot! Running in 2014.

Third race of 2013, Broad Street Run.

Seriously, I can not say enough good things about this run. It’s by lottery and I felt incredibly lucky to have gotten in! A few people I know decided not to run, worried after the events occurred at the Boston Marathon this year, and understandably so.

Security was a top-priority for the city of Philadelphia and not a single second did I feel unsafe. Loved that Sweet Caroline was played at the start line (for Boston) and seeing Mayor Nutter giving high-fives at the start. The course is flat and fast and the spectators are amazing. If I’m fortunate enough to get into it in 2014, I’d be happy!

The Electric Run Philadelphia didn’t happen. Canceled by the Philadelphia Fire Marshal due to lightning and rain. Registration deferred to 2014.

Disneyland Half Marathon 2013

Exciting and challenging at the same time! First time in the West Coast, going for my Coast to Coast medal and getting sick midway through the half marathon. Learned so much during this half and it taught my body what it liked and didn’t like. Met Olympic runner Jeff Galloway and ran with Sean Astin, Joey Fatone and Ali Vincent during the Disneyland Half Meetup.

While I ran my worst half-marathon time, I had an amazing time and one I’ll never forget.

Philadelphia Marathon

Shed much sweat and tears through this training, which lasted all summer into the fall. First full marathon and I was super nervous.

Great course, amazing spectators and so much support from the community that I was in awe. I truly love my city and hope to run again next year (if not the full, the half). Injured at mile 22, I was able to finish due to the wonderful spectators who encouraged me to get to the finish line.

My biggest accomplishment: Going from running zero miles in 2012 to running over 400 miles in 2013. I can’t wait to see what 2014 has to bring.

Have a safe and wonderful New Year, friends! Hope to see you soon at the start/finish line 🙂

xo, Lindy

Music Playlist for the Princess Half Marathon

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In random order:

The Chemical Brothers – Galvanize (featuring Q-tip)
Usher – More (RedOne Jimmy Joker Remix); Yeah; Scream
Flo Rida – Low (featuring T-Pain); Good Feeling
Don Omar – Danza Kuduro (featuring Lucenzo)
Pitbull – Don’t Stop the Party; Shake Senora; Echa Pa’lla
Eminem – ‘Till I Collapse (featuring D12)
Foo Fighters – Walk; Everlong
Daddy Yankee – Lovumba; Ven Conmigo
Calvin Harris – Feel so Close; Let’s Go; Sweet Nothing (featuring Florence Welch)
Britney Spears – Scream & Shout (featuring will.i.am)
Kevin Rudolf – Let it Rock
Macklemore & Ryan Lewis – Thrift Shop (featuring Wanz)
Outkast – Hey Ya!
Onyx – Slam (had to throw in some old school stuff!)
Naughty by Nature – Hip Hop Hooray
Cypress Hill – I Ain’t Goin’ Out Like That
Montell Jordan – This Is How We Do It
MC Hammer – You Can’t Touch This (Don’t Judge, haha!)
Janelle Monae – Tightrope (Featuring Big Boi)
Biz Markie – Let me clear my throat (Old School Remix)
Enur – Calabria (featuring Natasja)
Survivor – Eye of the Tiger (How could I not? 🙂
Crystal Method – Magic Carpet Ride
Republica – Ready to Go
Skrillex – Bangarang
Chris Brown – Turn up the music
David Guetta – Sweat (featuring Snoop Dogg)
Christina Aguilera – Fighter
Alex Clare – Too Close
David Guetta ft. Nicki Minaj & Flo Rida – Where the Girls at?