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Tuesday, February 24, 2015

Training & Motivation Tips from Jeff Galloway

Welcome back!  It's our second installment of Training Tuesday, with tips from Jeff Galloway.  Check out his tips below in blue, with a few comments in italics from me.  If you are interested in learning more, check out, and don't miss the special offers at the end of the post.

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.
I definitely found this to be true.  I have so much more confidence in all areas of my life now.    
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.

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 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.
Interesting.  Has anyone tried this?  It's not what you usually see in most training plans.  
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. 
  As always, please let us know what you think.  We receive no compensation for participating in the Jeff Galloway Blogger Program.  We simply hope you find these tips as useful as we do.  
Looking to run a half marathon or marathon that goes beyond the ordinary?   RUN ITALY Tours offers more than others do and travel with "Coach Jeff".

March 22, 2015 - Rome Marathon 26.2, 13.1 and 5K distances
Book NOW at!

2014 Virtual
13.1 Half Marathon and 5K (Inaugural)
Last chance to become a "Legacy" participant! 
Closes March 1, 2015.

Offer Expires: 3/1/15

Wednesday, February 18, 2015

Coming Up: Race for Roofs 5K 2015

I have another fun race coming up to tell you about, and if you are in Indy I really encourage you to run or walk this one with me.  It is the 5th annual Race for Roofs 5K on March 28 (click here to register), and proceeds go into a rental scholarship fund for Near Eastside residents working towards more healthy and permanent housing.

If you know me in real life, you know that affordable housing is something I am passionate about.  Everyone deserves a safe and affordable place to live.  So this race and the cause it supports is very important to me.  This will be my 4th year participating in it, and I always look forward to it.

Thursday, February 12, 2015

Thirsty Thursday!

Want to do a fun run/walk for half price AND support a great cause at the same time?  Sign up for the Shamrock Beer 5K using coupon code SUPPORTBONER.  That gets you signed up for the event for only $35, and the John H. Boner Community Center gets $5 for every use of the code.

The untimed run/walk is March 14 at 2pm.  It starts on Georgia Street, runs by Lucas Oil Stadium and through White River State Park.  You get a 3 ounce beer every kilometer, and a pint at the end.  SWAG includes super cute shirt, medal & pint glass featuring Fun-Races' leprechaun.  Plus prizes for the best costumes!

This deal is good through March 7, when online registration ends.  Share this post & spread the word!

Don't know what the John H. Boner Community Center is?  The John H. Boner Community Center inspires neighbors and partners to improve the quality of life on the Near Eastside by providing tools for change and growth.  Our comprehensive services encourage individuals and families to recognize their own strengths and abilities as they move toward self reliance and an improved quality of life.  Go to to find out more, or check us out on Facebook and Twitter.

Tuesday, February 10, 2015

Training Tuesday with Tips from Jeff Galloway

We are excited to announce that we have been selected to be a member of the Jeff Galloway Blogger
Program!  We will be bringing you exclusive content and tips from Jeff Galloway, and some special discounts too.  Look for these training tips every other Tuesday, and please let us know what you think.

Jeff Galloway is a well-known Olympian, coach and runner.  I personally started running using his Couch to 5K app with scheduled walk breaks.  Check out his tips below in blue (with some commentary in italics from me), and don't miss the coupon at the bottom.  If you are interested in hearing more from Jeff, sign up for his free newsletter at 

When paced correctly, running delivers the best attitude boost you can get. Sustain this by pacing yourself gently during the first mile or three.

A well-paced run enhances vitality for the rest of the day.  Start each run at least 30 seconds a mile slower than you will run at the end.
 Teresa: This one is hard to do when you are feeling fresh & ready to run, but if you get it right the end of the run is so much better!

If you have a Run Walk Run strategy that is right for you on that day, it's possible to feel good after every run-even the marathon.

Running is the best stress reliever I've found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.

Research shows that as runners get faster, their stride length shortens.  A quicker cadence is the mechanical key to faster running.
Teresa: This goes along with the tip Mark (Laura's husband) told me: if I want to run faster I should pick my feet up a little higher.  That makes me shorten my stride.  

The finishing of a run that is longer than you've run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.

You can't run a long run too slowly or take too many walk breaks.  You'll get the same endurance based upon the distance covered.
Teresa: This is one of Jeff's basics that I always hold on to.  Some days due to heat, hormones, or whatever; I just don't have it in me to keep running.  But I can always take a walk break and then pick it back up.  When I did my first half marathon, I took walk breaks during my longest training run of 10 miles because it was so incredibly hot.  Race day was cool and perfect and I ran the whole thing.  It really does work!
Have any of you trained using Jeff's methods also?  We'd love to hear what you think!

Save up to $200
Looking to run a half marathon or marathon that goes beyond the ordinary?   RUN ITALY Tours offers more than others do and travel with "Coach Jeff".
March 22, 2015 - Rome Marathon 26.2, 13.1 and 5K distances
Book and save up to $200 at
Offer Expires: 2/14/15

Disclaimer: We receive no compensation or special consideration for participating in the Jeff Galloway Blogger Program.  We are doing it because we believe the content will be as interesting and beneficial to you as it is to us.  

Thursday, February 5, 2015

2 + 2 = 7; Recapping the Winter Night Trail Half Marathon

All layered up & ready to go!
Running trails is hard.  Running at night is hard.  Running trails at night?  2 + 2 = 7.  At least.  I had really been looking forward to the Winter Night Trail Half Marathon.  I've come to really enjoy winter running.  And this race is at Eagle Creek Park, which is practically in my back yard, & is the same place I ran the Summer Trail Quarter Marathon last year.  Not the same trails, though - this race starts & ends in a different part of the park.

The weather forecast was calling for temperatures around 36 & wind chill around 32 at 6pm start time, falling to 32 with wind chill around 28 by my estimated finish time of 9:30.  There was a 30% chance of some light snow starting around 8, but no accumulating snow until much later.  I debated on 3 layers + vest, or only 2 layers + vest, and in the end went with 3.  I'd much rather be hot than cold.