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Tips and More Tips from Jeff Galloway

I was happy to have received my dose of Jeff Galloway's running tips, so I'm sharing them with you. I was also surprised to learn that he got injured (!). Good thing he was able to recover after a few weeks. Maybe that's the reason why the newsletter was missing in e-mail inbox for a few weeks, too.

Here they are!

Motivational Tips
I'm a nicer person because I run:  I feel better!  Running helps to put my mind, body and spirit into balance.  This bestows a glow that I don't get from any other activity.  Because I feel better, I think better.  I want to help people, take care of my responsibilities, improve my communication and projects and enjoy my family.

Be nice to your friends, family members and yourself - get out and run.

From 100 Reasons to Run Now! by Jeff Galloway, Meyer & Meyer Sport (UK) Ltd., 2012

Training Tip - Walking on Short Runs
Do I need to take walk breaks on the short runs during the week? 
If you can run continuously now on shorter midweek runs, you don't have to take the walk breaks.  If you want to take them, do so.  Walk breaks on midweek runs will ensure that you recover faster from the long ones.

From Galloway Training Programs by Jeff Galloway, Phidippides Publications, 2007

Women's Tip - Shoes
Women's shoes tend to be slightly more narrow than those for men, and the heel is usually a bit smaller.  The quality of the women's versions of major running shoe brands is equal to those of men.  But about 25% of women runners have feet that can fit better into men's shoes.  Usually the confusion comes in women who wear larger sizes.  The better running stores can help you make a choice in this area.

From Women's Complete Guide to Running by Jeff Galloway, Meyer & Meyer Sport (UK) Ltd.

Training Tip - Treadmills
Treadmills are just as good as streets for short runs.
More and more runners are using treadmills for at least 50% of their runs - particularly those who have small children.  It is a fact that treadmills tend to tell you that you have gone further or faster than you really have (but usually are not off by more than 10%).  But if you run on a treadmill for the number of minutes assigned, at the effort level you are used to (no huffing and puffing), you will get close enough to the training effect you wish.  To ensure that you have run enough miles, feel free to add 10% to your assigned mileage.

Training Tip - Cross Training
My run-walk-run method has helped tens of thousands of new runners avoid injury, while enjoying the increased vitality and attitude that comes with regular running.  A growing percentage of these new runners have had such a good experience with running injury-free that they think they are immune to aches and pains.  They are wrong.  Instead of running 2 or more days in a row, many runners have eliminated injuries by cross-training every other day.

Cross-training activities
The middle ground is to run one day and cross train the next.  Cross-training simply means "alternative exercise" to running.  Your goal is to find exercises that give you the same type of boost as you receive from running, but without tiring the workhorses of running:  calf muscles, Achilles tendon, ankle, foot.

These other exercises may not deliver the same good feelings - but they can come close.  Many runners report that it may take a combination of 3 or 4 different ones in a session.  But if you don't feel exactly the same way, you'll receive the relaxation that comes from exercise, while burning calories and fat.

From Jeff Galloway's 5K/10K Running, Meyer & Meyer 

Nutrition Tip - Eating with a Purpose
* Know the calorie content and nutrient breakdwon of what you're eating (read the label or use a website like
* Concentrate on the positive:  "I can eat more of ("good-tasting fruit and crunch vegetables") rather than "I have to eat less of ______."
* Visualize the food on your plate as being in your stomach.  Ask yourself, "Do I want to stretch my stomach to cram in more food?" and "Do I need that much right now?"
* Don't have more than 3 items or "dishes" at one meal.
* Use spices to improve the taste of food.  Food that is "spicy" tends to leave you feeling more satisfied.
* Drink a glass of water (6-8 oz) before eating, and drink 4-6 oz during the meal.
* Hot fluids (tea, coffee, broth) leave you feeling fuller than cold fluids.

More tips in Jeff and Barbara Galloway's Running and Fat Burning for Women, Meyer & Meyer

Funny Thought as You Run

I got this picture from Google Plus. Well, if you follow what it says, a new PR will be on your way (for kids who are reading this - and even for you kids at heart - stealing is bad).

Have fun running!

from Google Plus

PeñaRUNzi's Pacers now in Google Plus!

I invite you to go and follow my new Google Plus page, PeñaRUNzi's Pacers, for a load of motivational and inspirational quotes from runners and other great people in the world.

In times when you don't want to get up from the bed and lace up, I share with you my pacers.

Happy running!

Click here to see PeñaRUNzi's Pacers.

Brook's Run Happy 2 on June 3, 2012

Brooks wants to Run Happy for the second time with you!

Details, maps, and registration forms will be accessed here:

Wired to Run

I read this article about the "runner's high," thanks to Mr. Guy Kawasaki's Google Plus link (he's a cool guy and he's knowledgeable about gadgets and marketing. You may read his posts here).

The article presents the study on runner's high, and how strong the theory of the anthropologists are in terms of how humans learned to do distance running.

Read the article here.

Let me know what you think by clicking "Like" and putting your comments below.

Jogging adds Long Years!

Every step makes you live longer! Here's to more marathons!

I know, I know. There has been countless studies that validates the reason we should get up from our couches and run.

And this adds to the many.

According a research done in Dublin, jogging in a pace of  "a little breathless" can make your life longer. Read the full article here.

So get your running shoes and lace on!

BFRV Run United on June 9, 2012

God's Wind Events (GWE) is again inviting everyone on BFRV Run United!

What's more, when you register for the run, you have FREE attendance to the first 4 sessions on 42KM program for Milo Marathon Running Clinic every Saturday 5:00am at Abrigail Sector!

BFRV Run United
Date: June 9, 2012
Assembly Time :  4:30am
Category Gun Start
10Km 5:15am
6Km 5:20am
2Km 5:25am

*2Km kids category 10years old and below
*6K & 10K open category

Registration Fee: P500.00 (includes GWE singlet, Bib number, Slap wrap, Breakfast)

Registration form: go to

Registration site:
Abrigail Sector, “Abrigail Kubo” Abrille St., BF Resort Village

For details, please contact:

Coach Alvin – 0927-8982534
Micah – 0927-7981202
Email Add:

God's Wind Events presents BFRV United on June 9, 2012!

Runner's World Running Clinic Second Leg for 2012 is on!

Two weeks ago, I e-mailed Runner's World Philippines through their Facebook account on how thankful I am for their running clinics:

Look who's happy about my recent achievements - Runner's World Philippines! And they're having another running clinic soon!

Now that their second leg is coming up, I highly recommend you to attend this, too!

There are 3 ways to register:

1. Via Partner Stores
360 Fitness Club Ortigas
ROX, Bonifacio High Street

2. Via Onsite
You may also register onsite, on the day of the event. However, slots are on a first come, first serve basis.

3. Via Email
Email us at with the subject “Runner’s World Running Clinic Feb-March 2012” Include your name, address, age, email address, contact number, and date of running clinic you want to attend.

One Magic Mile

One Magic Mile is a simple workout to help chart your progress.

by Jeff Galloway

Two decades ago, I began using a one-mile time trial workout with my runners to predict potential performances during a training season. Running a timed mile provides a reality check on your current goals, helps you determine a safe long-run pace, and gives you a tangible way to track your progress during the season. Plus, it's relatively easy to do and doesn't require days of recovery. Pencil it into your schedule every one to three weeks.

Go to a local track or measured path. To warm up: jog for 10 minutes, then do four 100-meter accelerations, gradually picking up speed, holding it, then slowing down; walk for three minutes. For your first magic-mile attempt, time the entire mile at your normal running pace—don't push it. This will give you a baseline.

Always run the first lap fairly easy so you have the reserves for a strong finish. Allow at least two days of rest and/or easy running after long or fast runs before running the magic mile. Several scenarios can stall your magic-mile progress: starting too fast, inadequate rest, and hot weather.

On subsequent attempts, try to improve upon the previous time. Begin slightly slower than your normal pace for the first lap. Gradually speed up so that the final two laps are your fastest. At the conclusion of the final lap, you should feel capable of running no more than a half-lap (or less) at that pace.

Use the time from your most recent magic mile to predict your target pace for your next 5-K and for your long runs. Add 33 seconds to your mile time to get your 5-K pace and anywhere from three to five minutes for your long and easy run pace. As your mile time improves, adjust these paces as necessary.


Jeff Galloway taught us the One Magic Mile when he visited the Philippines last year. The One Magic Mile really helps a runner determine their progress. Beginning runners can easily use the One Magic Mile because the One Magic Mile instructions are easy. I thank Jeff Galloway for giving easy tips for runners.

2012 Fall and Winter Running Shoes

Are you ready to see the next pair of shoes that your feet will love?

In preparation for the recent Boston Marathon, the Shoes and Gear guys of Runner's World compiled the next set of running shoes for fall and winter.

Click here to see the new set of running shoes. I can't wait to grab at least a pair.

"Ridiculously Photogenic Guy" running 10K sparks questions

Last month, a picture of a guy went viral. People, especially runners, were curious about the guy looked because, well, he still looked cute (or handsome, depends on you, girls).

See the picture below and the full article here.

There he is, the "ridiculously photogenic guy," wearing bib # B5917. People think he couldn't muster that smile. What do you think?

What do you think? Has Photoshop made its way to the finish line? Let me know what you think by clicking "Like" and placing your comments below.

Five Minute Warm Up for Runners

Runnr's Twitter account (@RUNNRstore) shared this video for warm-up for runners.

Ever since my P.E. (Physical Education) class in school, warm-up has been emphasized as important before starting any sport or exercise, so I also take note of doing a warm-up when I started to run.

When I started running two years ago, I was at a loss as to what should be included in a runner's warm-up. I hope this video will help.

I hope you don't forget to do your warm-up, too! This warm-up is for five minutes. When I saw the video, I remembered our Runner's World Running Clinic last February 2012 (see the post here); some of the warm-ups shown in the video were taught to us during the running clinic. I still do them until now. It's your turn now!


Nike Free: I Would Run to You

One of my awesome college friends sent me this YouTube video of Nike Free Running, "I Would Run to You."

Like what Nike said in their video, love makes us all do crazy things. Geesh, love for running could also make us run miles we never imagined to reach!

Enjoy the video. And for those who want to know the lyrics, I have posted it also below. Happy viewing, singing, and running!


 I Would Run To You Lyrics:

You're so far away.
You're so far away.
Ain't got too much pride.
Want you back by my side.
Well baby I want that too.
And baby I would run, run to you.

I would run to you.
I would run to you.

The first time you talked to me.
I knew we were meant to be.
And when we finally embraced.
Baby, I can't keep this pace.
I love you.
There I said it.
I think I'm gonna need a medic.
You filled the hall with flower petals.
Why does my mouth taste like metal?
Baby I might die without you.
Baby, I might die.

I would run to you.
I'm not as strong as you.
I would run to you.
I (unintelligible heavy breathing) to you.

Love is a speeding comet.
I'm in a pool of my own vomit.
 Love is a perfect vision.
This was such a bad decision.
Love makes everything serene.
Give me all of your morphine.

(Spoken) Baby, I know we said we'd run across the country to be together, but I thought we were being symbolic. Why can't we fly, and meet somewhere in the middle? Like Kansas City? It's the Paris of the Plains...

Baby I love you so much that I would run to you.
You would run to me?
You would run to me!
Baby I love you so much that I would run to you.

(Together) I (you) would run to you (me).

Office Workouts

Let not office work refrain you from getting an exercise. 

I chanced upon this video from Twitter about office workout to improve your fitness. The exercises were very easy to do and remember. I followed the instructions as I remember to have been sitting for one hour already.

Better move than never!

Why I run (repost)

Why do I run? Geesh, I do forget it sometimes. Good thing there are other bloggers who help me get a reminder.

It's been four days since my historic Hyundai Run (historic because it was my first time to join the event, first time on a new route, and new PR! More on this in my next post.), so my fingers and eyes are the ones doing the run - in the computer keyboard!

I chanced upon this blog post from WordPress, "Why I run" from The Adventures of Mona. Mona gave us a breakdown of the reasons why she runs, with pictures to prove it. The blog post was very inspiring and motivating. More than that, the blog post also makes every runner go back to the simple reason of running. One of the commenters said it best: "Not for medals, race shirts, weight loss, or anything else…just for the joy of running. You hit the nail on the head. It feels good!"

So the next time someone asks you, "Why do you run?" give that someone a rundown of your joys.