Vacation Run Secrets

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All my followers who love Jeff Galloway, it’s been a minute since I posted as a JG Blogger and as we head into the summer vacation months, Jeff Galloway has some great vacation run ideas! Check them out!

The best, more efficient workout when you’re at the beach…

Running into the dawn: In Summer, it’s best to run before the sun rises above the horizon.  Since it’s common for family members to sleep a bit longer on vacation, get up early and hit the beach.    Set a total time you wish to run, and turn around at the halfway point.  Or, run 1-2 minutes longer going out and try to run faster on the return.

When you’re camping and near a lake and/or mountains.  Drive around the campground area to find suitable running/trail areas.  Plan a group hike each day.  Appoint yourself the “lookout”.  Walk ahead of the group for a few minutes and then run ahead for a minute or two, and run back.  Repeat this routine throughout the hike.  Even short segments of running, during a 1-2 hour hike, will maintain your running adaptations very well.

On a road trip, taking frequent “pit stops”.  Wear your running gear on the trip.  If it is safe to run or walk at your rest area, walk for 1-2 minutes as a warmup and then run for 5-10 minutes.  Repeat this pattern until the group is ready to load up.  If it is a food stop, get your meal “to go” and spend the time running.

When you’re on a trip that’s based around a theme park.  Many of the hotels in areas like Disneyworld, have designated areas for running.  In some cases you can run to the parks.  Ask the hotel staff for recommended routes.  Each evening, gather the family and plan your park visit for the next day.  This allows for you to find a timeslot to squeeze in a run.  As you mention how you are planning your run, you’ll teach the kids how important your exercise is, for you.

When you’re on a sightseeing city tour.  Time is limited during most sightseeing tours but you can usually squeeze in a few minutes here and there.  Wear running clothes or very comfortable apparel with running shoes.  When the bus stops, keep walking around while looking at the sights or listening to the guide.  If time allows before reboarding, jog for a minute or two.

A home-based vacation.  If possible, arrange with another family member to watch the kids while you run.  Then, offer that person a chance to get away for a while while you stay with kids.  Early morning is often a great time to get in your runs.  Plan trips to local parks (that you seldom visit) where you can run and walk with the family.

Note: Olympian Jeff Galloway has coached hundreds of thousands of runners to their goals.  For more information, see his books GALLOWAY TRAINING PROGRAMS and MARATHON—you can do it!  Ask Jeff a question at

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Replacement Run for the Fit Foodie

Today was a combo / replacement run. Why?


Reason One (rain – otherwise known as excuse #1): I signed up for the Fit Foodie 5K run. Even though it sounded fun, I kept wavering on the registration.  Eventually, of course, I finally signed up. After all it was only $35…or was it? Well the race was $35, but adding the associated weekend activities which included; a Friday night party ($55) , a Sunday workout session ($55), plus the cost of the t-shirt, it actually would have cost well over $100 if I had signed up for the amenities, I opted to just sign up for the $35 race, because it sounded like it would have some serious real AND virtual swag. I even went as far as going to packet pick-up to grab my bib. Unfortunately, race day rose with torrential rain and I just couldn’t bring myself to head out the door. (In fairness, the Fit Foodie will be held at other locations nationwide and there seems to be a serious price cut on the “extras” if you sign up now).

Reason two (work – otherwise known as excuse #2): I have not run in three days. Funny enough, a year ago I never dreamed that I would ever experience run withdrawals. I will tell you the struggle is real. After two days of working 12-hour days and tending to some unexpected needs of my youngest, the earliest I could have headed out for a run would have been 8:00 at night. Not in my plans.

Combining reason one and two brought me to today, another grey, drizzly, pretty miserable day. I had already decided that I couldn’t go another day without running so I headed to the gym and ran a mile for each day I missed, plus that extra .1 to make it a 5K for the one I missed yesterday. All in all, I’m feeling pretty accomplished, but have decided it’s time to get my training back on track. I’m not too far off since technically the only run I missed according to my schedule was one long run for this weekend.  I know I have to double my efforts to get marathon ready. I’m up for the challenge.

Semper 5ive Race Day



This was the weekend of the Marine Corp Historic Half Marathon. The race also introduced the inaugural Semper 5ive.  A five mile race winding through the beautiful, residential streets of historic Fredericksburg, Virginia, culminating at the legendary Hospital Hill followed closely by the brutal I-95 overpass.

Last weekend, I was feeling horribly unprepared even though I was keeping up with my marathon training plan. I was checking the MCM website trying to see if I could defer. I was totally convinced I needed to not run. Funny though, the closer I got to the date, the more excited I became. What if? What if I actually finished? After all, the mileage of the race was totally in line with the training run I was supposed to complete for this weekend. Volunteering at the expo on Friday, however, got me all pumped up again to DO THIS!

Race day broke. I woke up at 3:30 a.m. to make the drive and park near the starting line before the roads closed. There were almost 2000 runners and no corrals. In true Marine style, however, it was extremely well-organized.  The start was a little subdued, but appropriate.

Lessons learned from this race:

1 – Get off the treadmill. It has rained almost every day for the past two weeks and as a result, my training runs continued to be indoors, as they were all winter. The shock of the change from the controlled indoor environment to the 46 degree outdoor wind was incredibly hard.

2 – Hills…run them…and repeat as many times as necessary.  The funny thing is, I thought the incline work on the treadmill would have somewhat prepared me for Hospital Hill, but NOOOOO. That was the steepest, longest, hardest hill ever, followed by the merciless I-95 overpass. In fact, my time up the hill was so slow my Fitbit register the race as a walk.  How sad is that?

3 – Core work….core…core…core…

But let me swing this around. As bad as my time was, it actually was pretty good considering the number of hills on the course, not even including the mountainous Hospital Hill. So it was, in fact, not that bad. Slowly, but surely, the training is paying off.

Never heard of Hospital Hill?  Here is a description from Pamela Gould of the Fredericksburg Freelance Star.

Hospital Hill stretches over about 930 yards. That’s 2,790 feet or 33,480 inches. Over the space of 0.53 miles, the hill’s elevation doubles, from 100 feet to 200 feet. That’s like climbing stairs from the ground floor to the top of a 10-story building.

And for people who haven’t seen the course beforehand, it’s also deceptive. About a quarter of the way up the hill—at the intersection with Park Hill Drive—it levels off.

But immediately there’s another short climb to a plateau at the entrance to parking for Mary Washington Hospital. The road ahead is curved so visibility is limited and, again, runners can be fooled.

Alas, the steepest part looms before them beyond that deceitful curve.

Climbing that section, with what one organizer said is an 8 percent grade, it is easy to feel like you’re suddenly aging as your body automatically stoops over in its fight to ascend.

I conquered that hill. #runwiththeMarines.

Cross Training Day


I’m trying to stick to the marathon training plan as much as possible even though I try to add my own little bit of flair every now and then. It wasn’t really flair though, more like a gentle change in the plans. Yesterday instead of a rest or cross train day, I decided to add another actual day of running. I don’t mind telling you that it felt GOOD. I didn’t go far, but I did manage to get in another day of run-walk-run for a couple of miles.

Today, however, despite my desire to run for a third day in a row, I thought it best to perhaps do a cross-training day….so I did a mile walk video. I’m not sure how that translates to a cross-training day, but I thought I’d add a bit of weights to increase the intensity.  The video only took about 15 minutes, which needless to say didn’t get me anywhere near 10,000 steps on my Fitbit.  The funny thing is, I think I would have rather gone for a run. Something I never thought I’d say.  What I need to learn, however, is that in order to be successful and injury-free, I need to work the plan, otherwise the plan won’t work.

Two Mile Tuesday

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The first week of training for the marathon and I must say, I started strong, in my opinion anyway. Today was two mile Tuesday. It was actually a little over two miles because the training plan required me to run for 30 minutes…and run I did, slow as a turtle learning to crawl backwards, but I actually used the Jeff Galloway run-walk-run method which, personally, is very different from the walk-run-walk method. The walk-run-walk method implies that I do more walking then running. Today, however, was a good day as I ran for four minutes and walked for 45 seconds until I had covered the posted training time.

Motivation? It could have been the Whopper Jr. that I inhaled at lunch in between meetings today. No time for healthy eating? No, actually more like I didn’t make time for healthy eating. My mantra – if I could eat that, I could run this.  My chant – the marathon is 245 days and a little over three hours away. Miles to go before I rest. The journey has begun!

Today Starts My June Training

My Shirt

I was checking out programs to use for my marathon training. After visiting various “train like this” sites, I decided the best training to use was the one recommended by Disney itself (if Disney could actually recommend one, I think it’s actually a Galloway program). The training suggests starting in June and running for three days a week…Tuesdays and Thursdays with a long run on the weekend.  (This is the 2016 marathon plan still on the site today, but I would imagine when they post the 2017 marathon training plan, it would be about the same).

Here is my train of thought (get it…”train” –  sorry nerves).  The Beginning Runner plan (hey, might as well start at the beginner level) is scheduled to start June 30th with an end date of January 10th. If I start now, 28 weeks would take me up to November, so in theory I should be really, really ready by January 2017. Right? Well, that’s my story/plan and I’m sticking to it.

I’m currently doing a little research on core training, because I know this is where I struggle the most. Either way, I’ve got my plan and the heart…now it’s time to work on the rest.