NEW Run/Walk Strategy from Jeff Galloway

I have used the Galloway method since I started distance running a few years ago. I used it while training for my second half marathon and absolutely loved it. Galloway Method is also known as Run Walk Run for those who are unfamiliar. The Run/Walk method would take your pace per mile and assign a specific run/walk ratio. I started with a 3:1 ratio (3 minute run, 1 minute walk) and even played around with 2:1 and 1:1. After talking to Jeff Galloway at the Princess Half marathon expo, he suggested that I try 30:30 (30 second run, 30 second walk or what I call 30-30’s). I did  make character stops at Disney, so I can’t share a PR story behind this ratio—but I did like how I felt. I also used 30-30’s during the early part of the Walt Disney World Marathon. I think by using them in the beginning, it helped me stay strong to the end to complete 26.2 miles!

Walt Disney World Marathon - My Pretty Brown Blog As a Jeff Galloway Blogger, I receive tips to share with my readers on ways to stay motivated and train for optimal performance. When I found out that Jeff Galloway introduced a NEW Run/Walk Strategy: The 30-second Walk Break, I was fascinated! I actually just started using 30 second walk breaks during training runs to get accustomed to taking shorter breaks. And then here comes Jeff Galloway and all of his running wisdom! This only confirmed that I was making the right decision. Below are details about the new Run/Walk strategy from Olympian Jeff Galloway!

Jeff Galloway Introduces New Run Walk Strategy - My Pretty Brown

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 seconds. 

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/1 min 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.

In the past when I took walk breaks longer than 30 seconds, I did find that I slow my walking pace down…a lot! Taking shorter walk breaks keeps me in the game and focused. I’m grateful that I discovered the Run/Walk method because it has helped me achieve my goals and continue to set new ones! Also, did you know that Jeff Galloway and many others have qualified for Boston using his Run/Walk method? I may not desire to BQ (right now), but it’s great to know that walk breaks have been proven to work!

You can read the previous installments of my Jeff Galloway Blogger Motivation and Training Tips here. For more wisdom from Jeff, you can find him on Facebook and Twitter!



Jeff Galloway Introduces New Run Walk Strategy - My Pretty Brown Blog


America’s Best Places to Run enhances the running experience by offering access to very special running routes. This book gives a preview of the scenery with directions to the start and special instructions to enjoy the area.  In addition to the more than fifty trails and half dozen race venues reviewed in this book it also  includes tips on training for trail running, dealing with elevation, running uphill and downhill, terrain issues, endurance, and time-

Jeff Galloway Blogger Tips | My Pretty Brown BlogDon’t forget to register for the 2nd annual Jeff Galloway 13.1.  December 11-13, 2015 brings a fun-filled weekend with the 13.1 half marathon, Barb’s 5K and the new “Fit Kids” run.

Join us in all the weekend events including the Race Expo with exciting vendors and speakers, a festive holiday mood and surprises at the finish line!

Register now at Jeff Galloway 13.1

Copyright © 2015* Galloway Productions All rights reserved.


Do you use the Galloway Method? What do you think of the new 30 second walk breaks? If you do use the Run/Walk method, what ratio do you use?




MCM 40: The Countdown + Training Smart

Training for the Marine Corps Marathon kicked off this past Monday! Woo-hoo! Nervous and excited much, Artney? Why yes, I am! I will be Running with the Marines in less than 125 days! Cue “Eye of the Tiger”! I have also been working on Shredding weight over the past month and I will continue to focus on my diet. I am definitely going into this training cycle a lot smarter. I will follow the Dumbo Double Dare training plan as much as I can, while ensuring that I cover the prescribed miles for the marathon.


Marathon Training

I am using Hal Higdon’s Novice 1: 18-week training plan while incorporating the Jeff Galloway Method into my training runs. I will be using the same plan that I used for Walt Disney World Marathon, but I will be adding cross and  strength training. You can view it here. I am considering signing up for Training Peaks online training to help me stay focused. I like that it syncs with Garmin Connect too. I’ll know before the week is out whether or not I will use Higdon’s Training Peaks online plan. Long runs will be on a Saturday or Sunday, depending on what’s going on or what races I have planned. I am extremely focused when it comes to getting in the mileage. Respect the distance! My HB is so hilarious…he always says, “I don’t run for time, I run for the shine!” and I feel the same way, but I do have personal goals for this race.

MCM40 - My Pretty Brown Blog

Cross Training/Strength Training

When you know better, you do better. I did not cross train or strength train for my first marathon. Even if it’s your first marathon–I highly recommend that you do. My goal for this marathon is to finish strong with a smile on my face and with gas still left in the tank. I will cross train three days and take full advantage of my rest day(s). Days and times subject to change.

Charity Running

For those who are just following me, I am running for charity for the first time ever! E-X-C-I-T-E-D! I always wanted to run for something greater than myself, so I am thrilled that I will be running as an ambassador for Team Fisher House!

Fisher House Foundation is a wonderful organization that supports our military families when they need it the most—during hospitalization for unexpected injury, disease or illness. Fisher House provides a home away from home for families of patients receiving medical care at major military and VA medical centers. The homes provide free temporary lodging so military and veterans’ families can be close to their loved ones during a medical crisis. 

Team Fisher House for MCM - My Pretty Brown Blog

I’m not going to stop fundraising until September, so keep the donations coming! These sweet families would love and appreciate your support. You can visit my Team Fisher House for MCM Campaign page here:

Have you ever used Training Peaks?



RunDisney: Dumbo Double Dare Challenge Training…In Progress!

Dumbo Double Dare - My Pretty Brown Blog

Training for the Run Disney Disneyland Half Marathon 10th Anniversary Weekend started at the beginning of May! I may be two months in, but I couldn’t help but share the deets and the theme for the weekend! I’ll go from Coast to Coast to run the Dumbo Double Dare Challenge presented by Cigna. I’m so excited because this is my first Run Disney challenge! I’ll run the Disneyland 10K and the Disneyland Half Marathon consecutively. I’ll earn a medal for each race completed, the Dumbo Double Dare Challenge medal, and I’ll earn my Coast to Coast race challenge medal for running the Walt Disney World Marathon and DDD Challenge all in the same year! That’s four beautiful medals y’all! Run all the races…earn ALL THE BLING! Medals haven’t been revealed yet, but I know Disney will not disappoint! I will share them once they are revealed!

MPBB Dumbo Double Dare Training Plan - My Pretty Brown Blog

View unmodified version online here.

This is the training schedule adding cross training days. Now that MCM training is underway, my schedule will change to accommodate the mileage for marathon training.

In the meantime, I’ll be counting down the days until I see my Sissy and nephews—and I’ll be deciding which characters I’m going to dress up as for the Disneyland Half Marathon weekend. Yes, you MUST dress the part when you run Disney!

What races are you planning to run this fall?


The Benefits of Running in a Group

When I first started running, I was hesitant about running with a group. I really tried to talk myself out of it…”What if they are faster than me? What if they leave me?” I quickly realized, I didn’t have to worry about that. I knew by finding the right group, all of my fears would diminish. I have been part of a running group since the latter part of 2011. A lot of people run solo and enjoy it, including me most times, but I also like running with a group when I can. Running with a group is a great way to help you reach your goals!

One of the reasons I love Jeff Galloway is because he has brought so many runners and groups together. Today I’m sharing Jeff Galloway’s view on the Power of the Group!

Jeff Galloway - The Power of the Group -  My Pretty Brown Blog


The fun of running with a group pulled me into the sport 57 years ago.  Running and training with my friends Steve Prefontaine, Frank Shorter Bill Rodgers, brought out the best of running in me—while we became good friends, and Olympians.  As I travel the US this season, for our Galloway training program kickoffs, I see the same fun, support and friendship development.  I hope to see many of you at our free clinics.  Here are the ways I’ve observed runners of all abilities improve more and have more fun when in the right group.
  1. Great friendships
  2. The miles go by quicker—telling stories, sharing life experiences
  3. Guidance in running with the right group for you, with the appropriate run walk run strategy
  4. Because the group is waiting for you, you will stay motivated and get out there more often
  5. You’ll learn about some interesting races, places to run, fun running experiences
  6. On the really tough workouts and races, the group will pull you through
  7. Access to tools for management of nutrition, fluids, motivation, aches/pains
  8. The right group leadership can fine-tune the pace of each workout, avoiding injury/exhaustion
  9. Helping others who are struggling bestows an amazing sense of achievement
  10. Sharing the empowerment of finishing a long run can change your life

Most groups, like our Galloway programs allow runners to try them out for free.  Together we can celebrate fitness and inspire others to improve the quality of their lives.


Jeff Galloway Blogger Tips - The Power of the Group -  My Pretty Brown BlogHere is my sole sister and 26.2 training partner, Leticia! We met through our local running group, BGR! Birmingham, and became great friends! We trained for our first full marathons together! On those 16 to 20-milers when we wanted to give up, we helped push each other through. It’s hard not to become friends training for a marathon. They get the good, the bad, and the ugly…and love you anyway! I believe that’s why Jeff made “great friendships” #1 on his list of benefits of running with a group. There’s a lot of power when two or more come together!


Do you run with a group? How has a running group benefited you?


Jeff Galloway Blogger Tips - The Power of the Group -  My Pretty Brown Blog

Highlights of this year’s Galloway Training Programs:

  • Discount on the Jeff Galloway 13.1 and Barb’s 5K LINK
  • 50% discount of Jeff Galloway’s Running Schools and Blue MT Beach Retreats
  • Discounts on Phidippides products – Jeff’s store and the original running specialty store LINK
  • Discounts on ElliptiGO, my favorite way to cross train outside
  • Discounts on Pacific Health Products Accelerade & Endurox
  • Discounts on Cooper Complete vitaminsLink
  • Galloway Alumni hat available just for those who have been a part of our team before
  • Newly redesigned Galloway Training medal to celebrate completion of this year’s program

Jeff Galloway Blogger Tips - The Power of the Group -  My Pretty Brown Blog


A Note From Jeff!

Visit to find your closest Galloway Training Program, and ask me for more details about what I love about my Galloway group.


I hope this will encourage you to get in a group or find a partner to help you stay accountable. You can read the previous installments of my Jeff Galloway Blogger Tips here. For more wisdom from Jeff Galloway, you can find him on Facebook and Twitter!





Super Shred Diet Week 4: The Homestretch & Results

Well, I made it to the homestretch! Just a few months ago, I was thinking of all the ways I could get out of my plateau. I can’t even remember how I came across Dr. Ian Smith’s book, Super Shred Diet, but I’m so glad I did! I followed Dr. Ian’s book, The Fat Smash Diet, many moons ago, so I knew his plans worked.

Fast-forward 4 Weeks…

Super Shred Diet Week 4 is complete! I seriously can’t believe I did it! What an amazing, eye-opening four-week journey! Super Shred truly takes a lot of guts, dedication, and heart! Abandoning certain foods and drinks cold-turkey is not easy, but it’s totally doable! It’s only 28 days! Week 4 is called “Tenacious”. I had to hold firm, remain anchored (in the good Lord), and BELIEVE that I can carry out healthy habits that can and will continue to push me closer to my goals. 

This week was a lot easier than Week 3. The hardest part was having only one snack the whole day. However, I was consistently eating throughout the day with my meals surrounding “The Snack”. I ate more food this week, but still maintained the Super Shred way of eating. I was just super happy that Super Shredder Day did NOT fall on a Friday like it did in Week 1! It really wasn’t that bad, but if I were to ever do it again, I sure hope SSD is not on a Fight Night!


Recent Discovery

I shared in my last post, a few of favorite foods and finds along with the fact that you really can eat on Super Shred. So, I was on the hunt for Bell Plantation’s Chocolate PB2, which is a peanut butter powder that goes well in smoothies. This one particular day, every store that I went to was literally sold out or they didn’t carry it. Yes, I could have purchased it on Amazon, but I wanted it right then. I searched several stores and decided to try my local, healthy supermarket only to find out they have a similar brand called Just Great Stuff! Well, I must say…this stuff is great! I added into my protein shake on SSD and it was delicious.

Super Shred Diet Week 4 + Results - My Pretty Brown Blog

NEW favorite Snack!

On Super Shred, you usually have at least one 150-calorie snack per day (along with 100 calorie snacks). Sushi is something I never thought to include as a snack. This plan truly opened my eyes to so many ideas when it comes to food and smart snacking! I chose brown rice-California rolls from the PUB for one of my go-to snacks!



Another favorite is my veggie (+ rice) plate on Super SHRED. Since I’ve fallen in love with Brussels sprouts (one of my favorite recipes here), I found a way to liven them up. I tried adding a little sweet and sour sauce (while being mindful of the sugar per serving) along with liquid aminos. They were perfectly sweet and seasoned well while staying under 480 mg (sodium) or less per serving! Learned that tip from Super Shred too! I love how aware this book has truly made me when it comes to food.

Super Shred Diet Week 4 + Results - My Pretty Brown Blog

Brown rice with low-sodium collards, roasted green bell peppers and Brussels sprouts!



Last Day on Super Shred — Week 4, Day 7

On Sunday, the last day of Super Shred, I got a little too excited! I thought it was a rest day, but something told me to glance back over my book just to make sure. Boy, was I wrong—Womp! I had already made up in my mind that after church service I wasn’t doing anything. Since my mind was set on it being a rest day, going to the gym was out! I decided to pull out my Zumba Cardio Party DVD for the second time since purchasing (I usually do the 20-minute workout express), and I truly had a great workout! I wanted to put my Fitbit Charge HR to the test with the Zumba workout DVD to see how many calories I could burn. The exercise requirement for this day was 40 minutes of cardio. Zumba was 46 minutes, but I did cool down before stopping my Fitbit. I’m happy that I didn’t sit this one out, because I felt so much better once it was done!


Super Shred Diet Week 4 + Results - My Pretty Brown Blog



I’m beyond excited about my results! I broke them down by the weeks:

Super Shred Diet Week 4 + Results - My Pretty Brown Blog

Thank you to everyone who followed me, sent well wishes, and encouragement on my Super Shred journey! I have never shared “this much” about such a sensitive subject with the masses, but I hope that I have inspired someone along this journey. During these four weeks, I discovered so much about myself and learned so much about meal spacing, calorie disruption, nutrient-dense foods…just to name a few. I know now that I can accomplish ANYTHING if I want I want it bad enough and I can do ANYTHING for 24 hours, 7 days…or even four weeks! I did it! So long…Plateau! I encourage anyone in a plateau or desiring to lose weight to give the Super Shred Diet a try. It’s only four weeks. You can purchase the book here or see if the Shred (Revolutionary) Diet is a better fit for you. It’s a 6-week program great for those wanting to lose weight or maintain. If I can do it, YOU can do it too! Never give up!

What is life going to be like after SUPER SHRED? I was actually thinking about that and how much I’m kinda going to miss it! I am excited about the journey ahead. So…stay tuned!


If you missed one of my #SuperShred posts, find them here!

The Super Shred Journey Begins (Part 1)

Super Shred Week 1 Mid-week Update (Part 2)

Super Shred Week 1 Review (Part 3)

Super Shred Week 2 Review (Part 4)

Super Shred Week 3  Review (Part 5)


Get The SHRED Books!


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This posts contains affiliate links.


Move It Monday Ambassador

Hi everyone!

I hope you all had an awesome weekend! I wanted to pop-in and share some exciting news! You probably already know that I’m passionate about health and fitness. I’m not fitness guru and I’m not perfect, I’m just trying to make healthier choices one day at a time. It’s all about changing your lifestyle and creating healthier habits. I really do love sharing my health/fitness journey with others because I know it can be hard, especially when you think you’re out here doing it alone. I’m here to tell you that you’re not alone and it’s a lot of us on this journey to better health!

I’m excited to share that I have been selected as a MoveItMonday Ambassador!

 Move It Monday Ambassador My Pretty Brown Blog
MoveItMonday is an international campaign which encourages people of all fitness levels to get moving each week starting on Mondays. MoveItMonday offers fitness routines, tips, and inspiration to help individuals, worksites, schools, and communities incorporate exercise into their weekly routines. You can find everything you need via!

In the past, Mondays were hard for me. After making my Monday workout a priority, I realized that it sets the tone for an incredible, productive week! I got up early this morning and completed 40 minutes of cardio (Arc Trainer and the infamous Stairmill. You can find my Stairmill workout here). I’m also on Week 3 of Super Shred! Woo-hoo! You can follow my Shred journey here. I feel confident about the week ahead!

Join me by sharing with others on how you will be kicking off your Monday through activity/fitness! Use the hashtag #MoveItMonday on social media to show the world you are moving and encourage others to get moving too!


Have a great week and here’s a fun challenge to start your week!





Guess Who Turned 4? It’s My Blogiversary!

Guess Who Turned 4? It's My Blogiversary! - My Pretty Brown Blog


First off…May the 4th be with you! You know I couldn’t resist!

Wow! Time sure does fly by! Today, May 4, is my 4-year Blogiversary (Blog Anniversary)! It seems like yesterday I was sitting on my couch writing my first post not having a clue where my blog would be in four years. So many experiences, many of them still in my queue lol (don’t worry they are coming)! Over the past year, I have had the opportunity to meet, connect, and network with some pretty amazing readers, bloggers, and people (online and in for real-life) who just make this world a fun place to be in. I appreciate you all for showing my blog and me so much love and support. With this new year, I will be embarking on a journey and I’m excited and grateful for the opportunity to share it with you all (even the HALF-craziness lol). LOTS of running, fitness…and oh yes, lots of food and foodie finds—and of course, so much more!


Here are a few of my favorite posts over the past year and since inception of My Pretty Brown Blog!



2015 Walt Disney World Marathon: Marathon Day

Cigna Blogger Cook-off — Walt Disney World Marathon Weekend

Mercedes Half Marathon — My First Half Marathon



Babalu Tacos & Tapas – Birmingham

Eat Drink Birmingham!

Baked Parsnip Chips


Everything Else

‘Tis the Season To Protective Style: Senegalese Twists Edition

Essence Music Festival 2013 Rewind!

reCreate ’13 (Women’s Conference) – I Was There!



Four Year Blog Annivesary My Pretty Brown Blog

Make sure you follow me on Facebook, Twitter, Instagram, and Pinterest—because I’ll be sharing all about running, food, and fitness, and a little randomness in between!