When I found out that Jeff Galloway would be doing a free seminar at the Navy Memorial. I jumped at the chance to go. I mean really, how could I not? It’s Jeff Galloway. In case you were curious he’s the Run/Walk/Run & RunDisney guy.

It was a great  presentation that opened with remarks from the Marine Corps Marathon Race Director, Rick Nealis who was very welcoming and so down-to-earth. He also gave us a sneak peak at the upcoming MCM course. Spoiler Alert: There’s going to be a few changes.

Is that the new map of the Marine Corps Marathon or are you just happy to see me?

After the big reveal we watched a short video documenting the lives of 4 different runners of the 2012 Marine Corps Marathon. It was extremely moving and I don’t think there was a dry eye in the room.

Then Jeff Galloway began to talk. He started speaking about the benefits of running and how it, “changes peoples lives for the better and does so for the rest of their lives.”

Yes, I like to sit close to the front. Look it’s Jeff Galloway.

He discussed many of his tactics for running successfully.The most important would be his idea of having a strategy. When you have a strategy you are more likely to succeed. Makes sense right?

Bold Strategy… I dig it.

Magic Mile: His first was the Magic Mile. What is the Magic Mile you ask? Well it’s a realistic assessment of speed and pace during a race. You take your mile time and multiply it by 1.3. This will factor in a 30% decrease is speed as you run. This is your potential race pace. Then you add 2min per mile to get your training pace. According, to Jeff long runs set your endurance level and pacing is key.

Longer Long Run: There’s no need to be shaking in your Brooks on race day. According to Jeff (we’re on a first name basis now…) runners should be doing a 26 mile run before race day. That’s right, run it before race day with no shirt, medal, or orange slices…. (I’m a skeptic on this one.) But in this method, you slow your pacing and take time to heal.

Summer Precaution: When running in the summer months run 30seconds slower per mile for every 5degrees over 60. Jeff Galloway said he’s against puking. (I this thought… unfortunately I have ralfed on a few hot summer training runs. It’s wildly unpleasant.)

Run/Walk/Run: Okay so there’s apparently a few essential elements to the success of this. Break early enough to erase the fatigue. This will save your resources for the end. You may get passed in the early miles, but these are people you will be passing at the end. This method leads to a faster recovery time and less injury. (These is all based on runner feedback)

The Intervals:

9 min mile 4:1
10 min mile 3:1
11-12 min mile 2:1
13-14 min mile 1:1
15 min mile 1:2
16+ min mile 1:3

The intervals can also be shortened to aid in faster running. So these intervals could be broken down into seconds according to the ratio when you get to a very difficult part of the course. So for the 3:1, you could also do a 90sec:30sec or 45sec:15sec. There are options.

By using this method runners gain control and can make strategy changes mid-race. He also stipulated that you feel great when you run. But it’s more than just the endorphins. Running turns on circuits for a better attitude, higher energy and overall empowerment.

At this point Jeff started taking questions from the audience. What do you do when the first few miles are very congested? Any advice for 55+ first-time marathoners? How do you fuel? Any racing tips? What are your recovery tactics?

I particularly enjoyed his thoughts on race starting. If you employ the Run/Walk/Run method start at the back of your corral, walk on the side/grass/sidewalk, prepare for the walk, and use your wits. Don’t just stop in the middle of the course. If you have the chance now but it’s 20seconds before the break, stop now.

He also discussed fueling which is always interesting to me. Test everything before race day. Too much carb loading the day before can lead to carb unloading on race day. Drink 8 glasses of water the day before. Avoid salty, high fiber, and high fat foods. During the race consumer 2-4oz of water for every 2 miles. Keep sodium levels up & ingest sugar for the brain every 2ish miles. These could be the common runner items like GU or more simple sugars like sugar cubs, Gummy bears, or life savers.

A few people asked about coming back from injuries. But I feel like that more of what a physical therapist or doctor should be discussing.

He reviewed a few exercises to increase speed like a cadence drill which using your natural progression of footsteps to increase speed by running 30sec splits and trying to add an additional footstep into each set.

For more information on Jeff Galloway and the methods mentioned , click here. 

How you choose to use your walk break is up to you. But I think it would be more of a dance break.

Do you ever do planned intervals while running? Do you do unplanned intervals while running? What’s your fueling style before a race? Do you like learning of new techniques?