#Jeff Galloway – Rooting to Rise

One Year Later I am Stronger ~ How Running Made this Possible

Posted on October 7, 2015July 12, 2022 by twomomsadmin

Here I am one year later – running a race that marked a pivotal point in my life, the General Montgomery Day race. It was the first race I ever ran and looking back, in one year’s time I have certainly accomplished a lot. A lot includes not only my skill and endurance but also my self confidence in me and life.

A good friend asked me how running has changed my life, so naturally I turned his question into a blog post. On this anniversary of running my first race, I am reflecting on my outlook on life and running.

Initially I didn’t plan to become a runner, I just wanted to participate in a runDisney event with my DBFF (Disney Best Friend Forever) and wear a tutu while doing it. That desire to wear a tutu turned into a desire to live a more fulfilling life – that must have been one powerful tutu!

Running has become the most effective tool for showing me what I am really made of. It has proved that I can push through barriers and that struggles are only obstacles that are meant to be hurdled and conquered. Running makes me feel strong, powerful, accomplished and an awesome role model for my daughter. As the miles accumulated so did my desire for more; not just more miles but more out of life.

While I was falling in love with this new ideal I began to go through a major transition in my life; in hindsight I see how running was preparing me for those changes.

Running not only helps me to realize I have no limits in what I strive to accomplish but it also broke me out of the small world I created for myself over the years. As life evolves I must evolve with it, just like my running goals. Running and racing has become my vehicle to see the world as a whole new beautiful and inspiring place – from my backyard to Infinity and Beyond!

I love a challenge by nature. This is partially how I became hooked on running. I continue to challenge myself with speed, endurance, mileage, strength, and wisdom. Running has forced me to dig deep within, not only physically but emotionally as well. Some people run to clear their mind but for me during emotionally trying times my running suffers greatly, making it an important priority to look deep within to unlock and release whatever is weighing me down, figuratively and literally.

So here I am one year later~
Some of my recent changes have taken quite a toll on me emotionally, spiritually, and at times physically. There are days that I just cry and I can’t possible run – but I know I am so very strong and capable of getting back up and brushing my knees off and tackling life. It may not be the next day, it may even take a whole week for me to put my running shoes back on, but I know I am going to do it. How do I know this? Because running has taught me that if I push back hard enough and I set my mind in the right place I can win any battle whether it’s a race or in life.

One year later I am not just a stronger runner, I am a stronger me. Some days I don’t feel so strong but I know that deep within, my strength is there, I just have to dig deep to release it- running has shown me this. Some challenges take longer to conquer and that is why they are called challenges. Running continues to teach me that conquering challenges takes time and patience, the patience part….. well I haven’t gotten there yet- I’m still working on that.

Oh! And by the way, that one year later of training brought my miles per minute for this General Montgomery Day 10K race from 11:39 in 2014 to 9:22 in 2015.

Don’t stop pushing, don’t stop dreaming, and don’t stop doing because you can accomplish whatever you set your mind to.

JEFF GALLOWAY

THE TRAINING PLAN

WHY SHOULD I HAVE A TRAINING PLAN? When using a proven strategy, a runner gains control over fatigue while improving motivation. Those who follow the right training plan, for the individual, tend to improve more, with less injury risk.

WOULD BEGINNERS BENEFIT MORE FROM A PLAN? Unfortunately, most beginners “run as they feel” or follow conflicting advice. This leads to confusion and more aches and pains. The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.

KEY TRAINING ELEMENTS:
1) A longer run builds endurance, 2) a hilly run builds strength, 3) Scenic or social runs insert fun and keep you coming back for more.

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER? The right training plan will gradually increase the speed repetitions needed for the individual goal. Easier days and rest days must be inserted before and after speed workouts. To avoid injury, the pace and the increase must be realistic for the individual.

EVERY OTHER DAY! Most runners—especially beginners—run best when they run every other day. This allows for the “weak links” to heal. The very slow long run is usually on the weekend, when there is more time available. Hills and fun days can be run on the short runs during the week (for example, Tuesday and Thursday)

SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don’t have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality—while burning some fat. So I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.

DOES VARIETY HELP? Changing things a bit can improve motivation. You don’t have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.

WHAT ARE VARIOUS MISSIONS, FOR VARIOUS DAYS? Each type of run bestows a different benefit. Hill runs build strength. Drills that work on cadence, gentle acceleration and gliding will improve your running form. Long runs produce stamina and endurance.

WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS? Take it easy on these days. Do little or no exercise, don’t over-eat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.

SHOULD I SKIP THE REST DAYS—TO IMPROVE MORE QUICKLY? Not Recommended! It is during the days off from running that the running body rebuilds and improves. While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.

IF I DON’T LIKE A WORKOUT CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation. Those who pick various elements from different schedules experience more burnout and injury.

First Stop! runDisney Health and Fitness Expo ~ and more Jeff Galloway Tips

Posted on March 20, 2015May 1, 2016 by twomomsadmin

I have so much to share from my 2015 Princess Marathon Weekend. It was more than four princesses running three races. It became a time of enlightenment, new beginnings, many firsts, and new friendships.

In the upcoming articles I will talk about my journey as well as the journey of my fellow princess teammates. Our love and joy for not only runDisney, tiaras, and tutus but for new seasons in life, new achievements and new goals we made after this amazing and successful trip.

The anticipated runDisney weekend quickly became captioned, “Our Race-cation” and would be the primary focus for the coming months ahead. I was clueless to what awaited me, the phrase “Girl Power” comes to mind but does not quite encompass the sentiment wholly.

Fast forward from July 2014 registration to February 2015 – I left for this anticipated weekend at 5am on a frigid New York morning with excitement, a little nervousness, and a luminous spirit.

Packed in one suitcase were the usual essentials for a Disney vacation, but in my carry on were things I have never brought to Disney or anywhere for that matter. A huge red tutu, a hairband embellished with little birds, Jaq – Cinderella’s mouse friend, and a pair of running sneakers that have become a significant part of my life.

Nicole and two of her friends that I had never met were meeting me at the Orlando airport. As I walked off the plane and made my way to baggage claim, I felt as if I should pinch myself. I was really here, in my beloved Florida, going to my Happy Place – Walt Disney World, meeting my dearest friend for a runDisney event. Life has certainly changed since last July when I stepped out of my door for my very first run – a new season of life for me.

With luggage in hand I headed for the passenger pick-up area. The doors opened and I stepped out into the lovely warm Florida sunshine – WAIT! Where was the warm Florida sunshine? Nicole warned me about it being chilly, but come on, I’m a New Yorker! I know what cold is, I have been living in it for the last five months. Sadly she was right, it was chilly and my jacket remained on for much of the race-cation. Little did I realize I would have a frozen tutu the next morning.

My teammates arrived and there was no guessing where this vehicle was heading! It was decorated with phrases that I had become accustomed to reading on social media for months. The girls jumped out and greeted me with hugs (I tear up now as I remember our initial greeting). Nicole introduced me to her best friend Julia and Julia’s sister Christy and from that moment on any lingering nerves I had …. disappeared. Off to the Expo!

I could not wait to get to the Expo! I remember seeing Nicole’s photos from her first Expo experience and I was pumped! Here is where I would receive my 5K and 10K race bibs and see my new favorite vendors and run wear. We parked the car and jumped out to get prepared. This was our runDisney Princess Weekend so we must all dress accordingly. Nicole had made us matching T-shirts and surprised us with embroidered draw string bags. Last but not least, on went the tiaras.

This was actually my first visit to ESPN Wide World of Sports Complex and this may sound funny, but I was a bit starry eyed as we approached the WWOS globe. The red carpet was rolled out to “welcome all who have come to this happy place” and helped to make our tiaras sit just a bit taller atop our heads.

As we approached the Expo doors at the Jostens Center, I was tickled princess pink to be greeted by Cinderella’s very own footmen, might there be a pumpkin carriage just ahead?

WOW it was a runDisney dream! There was so much to take in for a newcomer like me; I was so glad to have Nicole leading the way. The energy was electric and I felt an immediate pull drawing me down those stairs and into the mix.

We made a beeline toward the back because Nicole and Julia were running the half marathon and were in search of particular items. We moseyed around the expo checking out what was new, what was cool, and what we thought we couldn’t live without. I even got a glimpse of Jeff Galloway! I was too shy to take a picture with him, but next time I won’t pass up that opportunity!

My purchases of the day were a green sparkle skirt from Sparkle Athletics, some really cute sneaker charms from BeeCause Charms, and a buddy pouch from Running Buddy.

It was time to get those running bibs! Packet pick up was held in the HP Field House, so we crossed over the walkway……. to finally become official. Each small step starting with registration day to actually running this race felt as if they were milestones, and picking up my runDisney race packet was no exception. We found our appropriate booth by alphabetic order of last name and signed away.

Along with our race bibs we were handed a clear drawstring bag that would hold the contents of a race shirt, 2 Luna Bars, a 2015 Princess ½ Marathon guide and any purchased merchandise along the way. This bag was for Gear Check at the race if any additional items were to be brought in.

After Nicole and Julia received their half marathon packets they were instructed to get their photos taken so there would not be an issue of mistaken/stolen identity with their half marathon bib# and it’s owner.

Hunger and fatigue was beginning to settle in from the early morning wake-up and all the days excitement. We all decided it was time to end our expo excursion, but not before capturing a few more photos!

I loved the expo! It was vibrant, not just in color but in energy. It was filled with ladies (and some gentlemen) of all ages, and all stages of their run journeys . As I passed fellow runDisney princesses, I wondered if this was their first or fifth Princess Marathon Weekend, how long they’ve been running and why they continued on their journey. Yes, journey – best described in a quote I recently read,

“So often we can get caught up in the rankings, times, personal bests, and competitions that we forget about the true joy and life changing experiences that our sport provides. Running is about a journey, a journey that engages an entire community and culture, yet inwardly transforms the mind, spirit, and body.” found on flotrack.org

It was time to move on and check into our resort …….. which one you ask? Port Orleans Riverside, the Princess Room of course! We were on our way to our next royal experience!

Do you have dreams of entering in a runDisney event but are afraid running will injure your body? Everyone can experience the awesome thrill of this sport with Jeff’s principles and methods. Read below and start your run journey today!

Most injuries experienced by my runners are due to:

1) pacing long runs too fast,

2) increasing the weekly mileage too quickly,

3)lengthening stride and

4) stretching.

The principle in staying injury free is to balance gentle stress with the right recovery periods-allowing for rebuilding. (for more information, see my book RUNNING INJURIES)

Finding the right Run Walk Run strategy from the beginning of a run has been the best way I’ve found to stay injury free, come back from an injury and in some cases, continue to run while the injury heals. (See my book RUN WALK RUN)

As long as you stay below the threshold of irritation you can often continue to run while the injury heals.

Are you concerned that running will damage joints, and other body parts ? I was told this regularly, from my first week of running over 50 years ago but the research shows the opposite result: Runners have healthier joints, etc. than non runners as the decades go by.
While researching for my book RUNNING UNTIL YOU’RE 100, I reviewed dozens of studies and could not find one showing that running harms legs, feet, joints, etc.It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.
It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.
A respected and large population study out of Stanford following thousands of runners over 50 who had run for more than 20 years concluded that runners had less than 25% of orthopedic issues compared with non runners of the same age.

Tips that can Help You Run the Glass Slipper Challenge!

Posted on February 25, 2015May 1, 2016 by twomomsadmin

I’m back! I can’t say I am happy to be back because I just had an amazing #runDisney weekend! I knew it would be a great weekend because I was spending it with my best friend and in Disney no less, but it exceeded my expectations. I made two new friends that I know I will be sharing many more races in the future with, I learned I can push limits I didn’t think I was ready to push and I fell in love with running all over again.

I ran with Nicole and two of her friends who use the Jeff Galloway run/walk method. This weekend I got to see this method in full effect because I too joined the girls in run/walking. I was very nervous to run these Disney races because I had not truly had the opportunity to run during these past winter months; I have been using other forms of exercise to keep my endurance strong. I ran the 5k with much ease and to my surprise the 10K was a breeze because I used Jeff’s run/ walk intervals. I felt I could go on for at least another 6 miles! It was at this time that I knew I had made a horrible decision in not registering for the half marathon; I would have to longingly watch Nicole and Julia from the sidelines. While I was more than happy to cheer on my fellow princesses, I would be in silent sadness to not run alongside them.

Here is some food for thought and a few training tips that I received from Jeff to pass along to you. I encourage you to look into these tips and apply them to your style of running. You can achieve amazing heights without stress or injury and enjoy your amazing run journey!

The training journey for a marathon or half marathon raises your body’s physical performance capability and your sense of what you can do in life.

Running helps to bring body, mind and spirit together in a unique and wonderful way

In researching my book MENTAL TRAINING I discovered that running turns on brain circuits for a better attitude more vitality and empowerment better than other activities studied.

In researching my book RUNNING UNTIL YOU’RE 100 I found numerous studies showing that runners have healthier orthopedic units than non runners even after decades of running.

Training:

When a runner takes walk breaks early and often enough for the individual the muscles are strong to the end. See RUN WALK RUN at www.jeffgalloway.com for recommendations by pace per mile.

The “exhaustion wall” can be avoided by running longer long runs up to or beyond race distance-using the appropriate run-walk-run strategy.

Marathoners tend to improve time by an average of more than 15 minutes when they increase their longest run from 20 miles to 26 miles.

To recover fast, run the long runs at least 2 min/mi slower than you could currently run in a marathon

The right run-walk-run strategy from the beginning of each run, gives any runner control over fatigue, injury-elimination, and recovery.

In numerous surveys, runners improved over 13 minutes when they shifted from running continuously to use of the right run-walk-run strategy.

runDisney ~ Run for a Cause ~ Run for YOU!

Posted on September 9, 2014January 17, 2015 by twomomsadmin

I did it! I ran my first race! I ran for runDisney, I ran for a cause, and I ran for me!

I started on this run-journey a few months ago after becoming inspired by my dear friend and fellow princess. I say run-journey because that is what it has become.

I committed to the 2015 Princess Marathon Weekend by registering with my Disney sister Nicole and a couple of her close friends. Then it was time to commit to running. This didn’t happen as quickly as clicking “register” on the computer – I allowed life to take up a lot of my time and I procrastinated just a bit. Finally I set a start date in my head and stuck to it.

I am not sure what I intended my running to become when I set out that very first morning with new sneakers on my feet and armband securely velcro-ed on my arm. I’m not sure if I really gave it much thought at all, except that I wanted to wear a really cute tutu for the runDisney Princess race in Walt Disney World.

(Nicole at her very first runDisney Princess race)

I began my journey using Jeff Galloway’s program, but along the way I ventured off into my own program. I began to run/walk according to how my body felt; then one morning I set out for my run and just kept running……..I completed 3 miles that day! I was so proud of myself and I believe it was that day that I became hooked! I was hooked on the euphoric feeling of accomplishment, hooked on the feeling of strength I didn’t know I possessed to challenge myself and not back down -pushing through the barriers of discomfort and not allowing my mind to override my successes.

I continued to build on that 3 miles, then one day when I set out running I didn’t stop until I completed 5 miles! I completed a 5 mile run! I never intended to run for 5 ongoing miles , but once again I proved to myself the only obstacles that will ever be in my way will be the ones I create. I then decided it would be a good idea to register for a few local races to gain some race experience and maybe receive an official corral time for the Princess 10K. I registered for a local United Way 8K race, 4.97 miles… I can do that I told myself, not allowing any doubt to creep into my thoughts.

Fast forward to September 5th, 2014, the day before the race. I was giddy with anticipation and excitement as I walked into the building of the race location to pick up my race bib and package. I couldn’t believe I was actually doing this! This was never something I ever aspired to do, but now it was on the top of my list of important accomplishments to achieve. The lady asked for my name and then asked, “running or walking?”

I held my head high and proudly said, “running”, inside my smile was a mile wide. She handed me my race bib- #124. This number immediately became significant to me, it would be the number I would be wearing when I crossed the finish line, a finish line I never foresaw myself crossing but was now my most anticipated moment.

As the night progressed I wasn’t feeling too well. I made sure I went to bed at a decent hour but unfortunately awoke the next morning an hour late and not feeling my optimal self. Regardless it was race day and now it was time to see what I was really made of! I slipped my sneakers on and while tying my laces, random nervous thoughts entered my head. I quickly dismissed them, grabbed my race bib and a miniature pair of Minnie ears – of course I had to represent my #Disneyside! My household was still fast asleep when I left but they had promised to meet me at the finish line later that morning 🙂 It took a short drive of 10 minutes to reach my race destination and you better believe I had Nicole on speaker phone the whole way, how I wished she was with me. I parked my car and began walking toward the starting line, MY KEYS…. I had my keys in my hand! Where was I going to put them? This was a total rookie mistake; I hiked it back to the car and hid them behind my front tire, note to self……. find a better place for my keys during the next race. I was once again on my way back to the starting line, with a detour….. well three detours….. to the bathroom, I was nervous!

Before I knew it the loud speaker announced the race would begin in one minute…….. and they were off! Yes, I said they because I was just fast walking while trying to get my run application and music application on my phone set correctly, UGH! Then I was off!

I was doing it! I was running in a race. I found I didn’t mind running alone; I felt at peace and one with myself. My thoughts drifted as I ran, mostly about the ladies that surrounded me throughout the race. I wondered about their personal run journeys, why they chose to run this race and who would be waiting for them at the finish line. I silently began rooting for them, if they stopped running I was cheering them on in my mind. I no longer felt I was running this race alone. I was running with 100’s of other men and woman, each one running for a distinctive purpose.

Before I knew it I was nearing the end of the course. I picked my pace up just a bit, I had plenty of steam left from keeping a steady pace all the way through. I started to hear cheering! The finish line was right around the corner! I couldn’t help to smile, not just inside but outside as well and I couldn’t wait to see my family at the finish line! I rounded the corner and there it was, the big red Finish Line banner…… and there was my husband and daughter. I started waving to Rebekah as I closed in and at that point I was not just running to the finish line but I was also running to her.

When I crossed the finish line Rebekah came running with the gift of a big hug, not even caring that I was just a bit damp with sweat- well a lot soaked with sweat! Another gift, a big hug from my husband topped off the day. I crossed that finish line with an 11:39 mile a minute run time. Not too bad for a new runner, I was hoping for a better time, but I immediately focused on the success of the entire journey.

I DID IT! I finished the 8K race! I ran for runDisney, I ran for a cause, I ran for me…… but at that moment I knew I had also run for her, my little Rebekah. She has been with me every step of this process, even the part of finding the right running shoes! She sees my determination and hard work, my trials and my triumphs. She has cheered me on every step of the way. Watching my run-journey has inspired her to begin her own run-journey. I have registered her for Girls on the run . This is a wonderful program that teaches girls to be joyful, healthy and confident.

Thus far this run- journey has been one of the greater defining moments in my life. Not all journeys are as unexpected as this one was. But all journeys lead someplace and I have learned that it is my choice where that someplace shall be. It is my choice how to run the race, how to handle the hills I climb and how I cross the finish line.

~Maureen

I Took the Leap to Become a runDisney Princess

Posted on July 17, 2014April 29, 2016 by twomomsadmin

When registration opens for a runDisney event there is an influx of blog posts about each runner’s excitement and personal goals and individual stories. Why is this? – Let me digress for just a moment.

I too have jumped into the corral – team – sorority of runDisney runners; why? My “at the moment” answer is simply, “I LOVE DISNEY”, and want to be a part of this awesome event. To add to this, I get to convert my run wear into a princess outfit! I am so excited about this!

I do like to exercise and I actually use to run as a 20 something year old, but those days are long behind me. I felt inspired about running again when my DBFF (Disney Best Friend Forever) came to my neck of the woods, (NY) for a visit.

She invited me to run with her; I was a little nervous that I would hold her back. As we set out on our jogging journey, Nicole informed me of a program she was using to train by Jeff Galloway. I won’t go into detail because at this time I am not knowledgeable enough to speak on it, but here is the website, runDisney Training . What I can say is it incorporates a walk/run schedule in different intervals depending on your skill level (and as you progress) that allows anyone to obtain and succeed their fitness goal(s). In fact this is actually a healthier way for your body to integrate running into a fitness routine. Because of this program I was able to keep pace with Nicole though I haven’t run in ages.

Why did I choose to register for the Princess Half Marathon Weekend 2015?

I have been somewhat aware of these marathon events over the years and thought, “How cool! I would love to do this.” Last year Nicole registered for the first time and I was sooo excited for her, (a little jealous) but mostly tickled princess pink with excitement! She set personal goals and stuck to them; she was determined to accomplish her goals and she did, and it was very inspiring to watch.

It was then that I knew I wanted more than ever to be apart of this inspirational event, and of course with my Disney sister Nicole. Registration for the Princess Marathon Weekend 2015 has opened and I am now a contender in this event presented by Children’s Miracle Network Hospitals! I have registered for the Disney Princess 5K and Disney Enchanted 10K and I intend to implement Jeff Galloway’s program to prepare for these royal inspired events.

Nicole is raising the stakes this year and has added to her run agenda, The Disney Princess Half Marathon and the Glass Slipper Challenge.

Now, back to the question at the beginning of this article, why are there so many blog posts about runDisney? I decided to search around a bit and read the articles written by these runDisney fans. This is what I gathered. When something inspires you so much it gets into your core being and you want to share it with the world, these events are a passion for so many people. Some are novice runners where others are accomplished marathon champions, but I believe it all comes down to a common purpose that connects these Disney runners. Though each individual has their own personal reasons or set goals, they are all running for a cause– to get stronger, to fight for a cure, to support a friend, to accomplish a goal, to bond with a loved one- there are an abundance of wonderful stories out there.

It isn’t about who runs the fastest; it’s about supporting and cheering on your fellow runDisney family members. It’s about celebrating everyone’s individual accomplishments and let’s not forget the added bonus that makes it all over the top, Mickey’s Magical Touch.

I am so excited and honored to begin my runDisney journey, to set my own goals and celebrate my own accomplishments as well as the accomplishments of all the other amazing runDisney champions!

~Maureen