The Happiest Place Magical Medals, Tips, & Tweets!- My Pretty Brown Blog

The Happiest Place Magical Medals, Training Tips, & Tweets!

The Happiest Place Magical Medals, Tips, & Tweets!- My Pretty Brown Blog

The Disneyland Half Marathon 10th Anniversary Weekend is less than three weeks away! I cannot wait to see all of my runDisney friends and earn my Coast to Coast Race Challenge bling! I will be running the Disneyland 10K and the Disneyland Half Marathon all part of the Dumbo Double Dare Challenge. Plus, it’s Disneyland’s 60th Anniversary! This will be my third Run Disney race and first Run Disney challenge–and just in case you haven’t seen the Dumbo Double Dare Challenge medals…here they are!

dumbodoubledare medals 1

I love these beauties! I can’t wait to see them in person.

 

Cigna, the sponsor of the Disneyland Half Marathon Weekend held a Twitter Chat with  runDisney and Jeff Galloway, runDisney’s official training consultant, to share training tips. There were so many great tips shared by Cigna, runDisney, Jeff Galloway, and other runners/walkers— I thought I would share a few tweets from the #CignaRunTogetherChat!

 

Magical Tips and Tweets!

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Jeff Galloway Summer Running Tips - My Pretty Brown Blog

Summer Running Tips from Jeff Galloway

Hi friends!

I just received NEW Galloway Blogger summer running tips from Jeff Galloway to share with you all! It has been so hot here in the South. *soul cry* I was so excited to get past winter that I forgot how hot summer can get. Let me just be honest, fall is the only season that does not come to me with baggage. We just belong together! We’re like Mike and Ike (yes, they are back together)…Bey and Jay-Z…Bebops/freeze cups and summertime. Back to this heat. This summer has come with a few challenges, including  having no other option but to use the treadmill (dreadmill). Well, I’m excited to share these summer running tips with you!

Jeff Galloway Summer Running Tips - My Pretty Brown Blog

 

Dealing With the Heat | Jeff Galloway tips

Training through the summer can not only be grueling, but down right dangerous.  Here are some tips to train safely and as comfortable as possible in the hot summer months.
 

  • Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C).
  • When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
  • Try to complete your run before the sun rises above the horizon.
  • More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30.
  • When you start to heat up more than normal, take a longer walk in a mall or indoor AC building.
  • Pick shady courses on hot days.
  • Don’t wear a hat!  Pour water over your head.
  • Have an indoor alternative—treadmill, etc.
  • Run in the deep end of the pool, using a flotation belt.

 

 

jeffgallowaysummerrunning 1ANOTHER AMAZING LAKE TAHOE RETREAT!

We stay at the beautiful and comfortable Squaw Valley Lodge. Lodge amenities include indoor and outdoor hot tubs, swimming, tennis, sauna and fitness room. Week camp began Thursday, July 23th.  Weekend camp began Friday, July 24th at 5PM. Both camps began with an easy run to get acquainted.  The morning breakfasts were followed by clinics by Jeff and his guests. Seminar topics include Running Injury Free, Nutrition, Speed work, Goal setting, Shoe selection, Pool running, and Running form / analysis.

After lunch, our guests shopped, went sightseeing, sunned by the pool, or joined the group for a scenic hike, T-shirt swap, bike ride, river raft ride, etc. The group gathered again in the evenings for dinner onsite or at one of the nearby restaurants and after-dinner relaxing.

You can learn more about the various Jeff Galloway Retreats at http://www.jeffgalloway.com/retreats/.

 

 

 jeffgallowaysummerrunning 2jpgMAKE YOUR NOMINATION FOR THE MARATHON FOTO/ROAD RACE MANAGEMENT LIFETIME ACHIEVEMENT AWARD

Make your nomination today!

In conjunction with the Road Race Management Race Directors’ Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.

The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.

“We are seeking to honor a ‘sport changer’…a person who really made a difference,” says Phil Stewart, RRM editor and publisher.

Nominations from the public are being solicited and will close on August 31, 2015.

A ten-person committee will choose the winner to be announced November 6 at the Race Race Management Race Directors’ Keynote dinner in Hollywood, FL.

Make your nomination now!

 

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

Happy running and stay hydrated!
 

Motion 2015

Weekend Vibes! Art in Motion

I knew that the last weekend in July was going to be crazy busy. Birmingham had so many events going on including the annual Schaeffer City Fest (featuring The Roots, Common, and Birmingham’s own–Taylor Hicks), Secret Stages, Jill Scott concert and two events that I would be attending: Motion Student Conference 2015 and the Bloganista Mini-Con hosted by See Jane Write Birmingham. I had to make sure I stayed on schedule with my workouts/marathon training runs to prepare for the weekend ahead. I decided to hit the trail for a peaceful, 5 mile run Thursday morning before my training.

Weekend Vibes

I had the opportunity to serve/volunteer at Motion 2015. It was such a great experience! “MOTION Student Conference is a catalyst weekend for students to be empowered by Jesus to put their faith into MOTION.” The conference welcomed over 10,000 students from all over the nation as they packed out the BJCC – Legacy Arena for the 3-day event! Motion 2015

Guest speakers included: Robert Madu, Christine Caine, Rich Wilkerson Jr., DawnChere Wilkerson, Josh Kimes, Chris Hodges (Founding and Senior Pastor of Church of the Highlands–conference host), and Mark (Jill) Pettus (Youth Pastor of Church of the Highlands). Worship included: Hillsong United, Lecrae, Passion Band, and Highlands Worship. After viewing the schedule, I knew there would be lots of walking, standing…and excitement! It was so amazing to see a generation of students ready to go out into the world to make a difference! I loved being in the midst of all of the awesomeness that was taking place! Motion 2015

Rich Wilkerson Jr. was the opening session for Day 1. After his session, the after-party kicked off with musical genius, Lecrae! I love Lecrae’s authenticity as he shares about his journey through Faith! He has truly redefined our pop culture. If you don’t know who he is…Google him! During the after party, Lecrae grabbed the camera/selfie stick from one of the students in the crowd and started filming. The crowd loved it! Fun times.

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Day 2 sessions were all day long. Standing for long periods of time can put a lot of strain on your body, especially standing on hard surfaces like concrete. Luckily, we had a team that relieved us around lunchtime. It was so beautiful outside, so my teammate Courtney and I decided to head out to soak up some sunshine! I also ran into one of my sweet friends and fellow Disney Princess, Princess Leigh, (right) who is also part of the Dream Team. Gotta love the photobomb from one of the students in the background! Hilarious! Serving on the Dream Team is truly one of the most rewarding things I have ever done. An added bonus–working with the most amazing people/team on the planet!

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Christine Caine was part of the evening session on Day 2. Christine is the founder of the A21 Campaign (an anti-human trafficking organization). I love how passionate she is about people and justice. I feel that she is a voice for this generation. For the after-party Hillsong United, one of my favorite bands, performed! I sang and danced my heart out! AH-MAZING!

Hillsong United - My Pretty Brown Blog

Hillsong United

 This is Living by Hillsong (United/Young & Free)

I could not believe my eyes when I looked at my FitStats for both days! 27,000 steps! Holy Fitbit, Batman! I almost walked a half marathon on Thursday! Well, I did run a 5-miler that morning that helped add to my stats. Friday was my rest day, but I still almost reached 10 miles while at the conference. I felt pretty good about my stats even though my body totally felt it. Owie! I don’t like to make excuses when it comes to getting in my activity–especially during marathon training season. I must keep moving! wpid-photogrid_1438622671536.jpgOn Saturday, I attended my first blogging conference ever! I’ll share all about it soon. All in all, it was an amazing weekend and I would do it all over again!

How did you end July? Did you reach your July goal(s)?

 

 

RTB2015a

2015 Run the Bluegrass Half Marathon Recap!

 Run the Bluegrass was truly an EXPERIENCE! It was held March 28, 2015 in beautiful Lexington, Kentucky. My HB signed us both up for this race–more so of a surprise to me. I’ll admit…I smiled when I received the confirmation in my inbox. The HB is a “Bling Chaser” (i.e., he runs for the shine, not the time–yes, that’s his mantra). When he saw the finishers’ medal then found out that Run the Bluegrass was part of the Kentucky Half Classic (Challenge), he was all in! Finishers of both Run the Bluegrass and the Kentucky Derby miniMarathon would receive the challenge medal. Recap coming soon. I was still somewhat on my hiatus after the Walt Disney World Marathon, but I decided to go for it. Little did I know, I was in for a BIG surprise. 

The Expo!

I always look forward to the Expo to purchase items I really don’t need. Our first stop was the Woodford Reserve Bourbon vendor. While he checked out the cool drinking glasses and such…I went to look for the hoodies they had at the expo from their online store. But guess what? SOLD OUT! I was happy to find out we were getting hoodies as part of our race  packet (swag).

Run The Bluegrass 2015

Someone is uber excited!

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DreamBig LJInspired

Let’s Talk Dreaming Big and Healthy Swaps! #LJInspired #1MillionMinutes

The amazing Lorna Jane just released a new book—INSPIRED! I decided to celebrate with Lorna Jane and Fit Approach by joining in on the #1MillionMinutes and #LJInspired Instagram Challenge!

The week started off with… “How do you dream BIG?” I love this prompt for Day 1. My Pastor, Chris Hodges, just started a new series called Dream Again. One of the things he said has stuck with me… “Dreams have a habit of coming true”. He also talked about the importance of writing our dreams (visions, ideas, etc.) down…perhaps in a journal. That’s something to think about.

DreamBig LJInspired

 
I love this blog prompt mad lib we were given. Something as simple as a mad lib gave me the opportunity to write some things down.

My mad lib reads:

I believe that the key to a happy life is love. Love inspires me to be the compassionate person that I am today. I am lucky/[grateful] to have God and my family (including friends, Highlands family, and virtual friends) in my life because they inspire me to live life to my fullest and to chase my dreams.

My dream is to one day meet all of my fitness goals while doing what I love, inspire masses of people on their fitness/running/wellness journey and even if it takes a while, I know I’ll get there because I’m not afraid to dream BIG!

While I dream big, I hope to inspire others by: never giving up on my dreams, remember perfection is not a requirement and failure is not an option, and being a testament that anything is possible. Yes, dreams do come true!

“Write this. Write what you see. Write it out in big block letters so that it can be read on the run. This vision-message is a witness pointing to what’s coming. It aches for the coming—it can hardly wait! And it doesn’t lie. If it seems slow in coming, wait. It’s on its way. It will come right on time.” – Habakkuk 2:2

 

 DAY 2

What’s my fave healthy swap? Me being the foodie that I am, I couldn’t pass up Day 2 of the #LJInspired Challenge!

 LJinspired + FitApproach | My Pretty Brown Blog

 
Baked Parsnip Chips

I absolutely love Baked Parsnip Chips! When you bake them until they are crispy, you wouldn’t miss the “other” ones! You know which ones I’m talking about. I know I’m not the only one that has had a bag of Lay’s potato chips and had a hard time putting it down. Well…with Baked Parsnip Chips, you CAN eat more than just one without the guilt! They make the perfect healthy swap! You can get the recipe here.

Healthy Swap - My Pretty Brown Blog - LJInspired  

JOIN IN ON THE REST OF THE FUN!

Day 2 (Tuesday, July 14th): What’s your fave healthy swap? #LJInspired #SweatPink @FitApproach @LornaJaneActive

Day 3 (Wednesday, July 15th): Who inspires you? [Tag 2-3 friends!!] #LJInspired #SweatPink @lornajaneactive @fitapproach

Day 4 (Thursday, July 16th): What does happiness mean to you? #LJInspired #sweatpink @fitapproach @lornajaneactive

Day 5 (Friday, July 17th): What makes you an #LJInspired girl? #sweatpink @LornaJaneActive @FitApproach

 
So now I want to know…Do you dream BIG? What’s your favorite healthy swap?

 

 

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

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!

 

**NEWS & UPDATES**

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

AMERICA’S BEST PLACES TO RUN BY JEFF GALLOWAY & BRENNAN GALLOWAY

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 40th - My Pretty Brown Blog

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.

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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: http://www.teamfisherhouse.org/goto/artwalker.

Have you ever used Training Peaks?