I know it has now been about a week since I have returned and I miss California already. Vacation in Newport Beach was wonderful!!! We were there for 9 days … a great family vacation that was filled with family time, relaxation, time enjoying the beauty of the ocean, and some wonderful food and shopping. I can honestly say I did not do one single workout the entire vacation. Partly because I can’t due to my neck. But I was truly in “vacation mode” . Mornings were spent drinking java and reading on the balcony looking out over pelican hill golf course and the ocean.
We went to the Farmers Market in Corona Del Mar, Fashion Island, Huntington Beach, Laguna Beach, Balboa Island, etc.
We sat by the saltwater pool, would LOVE to have a saltwater pool someday!
Some of my favorite parts of the vacation were the walks along the ocean, so simple and special. The talks and moments shared with family. Time that will always be remembered and never can be taken. I am grateful for very loving and supportive parents that are standing behind me through thick and thin today. Very very grateful.
Another very cool thing about CA was just people watching. People seem very relaxed and chill in CA. especially by the beach and ocean. Comfortable in their own skin. Now there will always be those that are not and those that are. But it was fun to see the vibe of those that are… and the locals. Beach cruisers, surf boards, longboards, etc. A lifestyle that I could get use too. I also loved that there were so many healthy and vegan/vegetarian restaurants, a obvious attention to health and nutrition. Very cool!!!!
It was a great distraction to be in CA for 9 days and I was finally able to relax and chill after the first day or so. I realized just how much I needed this vacation. So many had been telling me that I needed this vacation, yes now I agree.
We were not sure when we left when surgery on my neck would be. We got the call while there and it is Nov. 4. I will be having brachial plexus decompression and cervical rib resection/removal. Dr. Theodore at Barrow Neurological Institute will lead the surgery. Nov. 4 can’t be here fast enough as the daily pain, compression on the nerves/artery and inability to train and workout is frustrating.
Faith makes us strong when we fight to find hope! Everything is possible with Faith and time!
I plan to try to keep the blog updated a little more frequently !!! Stay tuned for some exciting guest bloggers including a World Class Runner and Author in the near future !
One of my favorite songs! Says so much…
Over the last year I have pretty drastically changed my nutrition. In the last 3 months especially I have cut a lot of sugar out and have taken a hard look at what I put into my body. Is is because of my training goals? Is it because of overall health benefits? Yes and yes. What we eat affects everything we do. Whether it is our everyday health, performance, how we feel, etc.
What I eat is simple. I eat fruits, vegetables, nuts (in natural forms), natural unprocessed nut butters (no hydrogenated oils), beans, tofu, wild fish (in small quantities), and gluten free grains such as quinoa, brown rice, corn tortillas, some amounts of chocolate.
Am I perfect? Absolutely NOT. However I stay away from dairy, I try to limit fish to only the highest quality fish sources that I can obtain the highest nutrients from. I try to eat organic fruits and vegetables as often as I can. I am an athlete. What I put into my body comes out in the training I do. I want to give myself the best chance to perform at the highest level. Most race car drivers don’t put sub par fuel in their cars before a race so why would we put sub par fuel in our bodies.
Being an athlete is a full time job when talking nutrition. It is an ongoing process of constant good fueling day in and day out. Yes, there is always time for a treat every once in awhile, but then it’s time to get back to the grindstone. Because you can only blame yourself for poor nutrition and bad fueling. It’s not rocket science, it’s not difficult, and there is no excuse.
So what to eat … here’s what I do:
1. Smoothie: 1 c. unsweetened almond milk, 1 c. berries, 1 frozen banana, ground flax seeds, 1 sc. hemp/pea protein, handful spinach or kale OR an Isagenix shake
2. Sweet potato w/ earth balance and cinnamon
3. Oatmeal or quinoa with blueberries, walnuts, almond milk, agave or maple syrup and cinnamon
4. Gluten free waffles with natural peanut butter and honey, cinnamon or w/ maple syrup and berries
1. Arugula/Kale salad w/ beans, avocado, raw vegetables and homemade hummus dressing, pumpkin seeds
2. Brown rice or quinoa w/ black beans, diced tomatoes, salsa, lettuce, avocado, a few corn tortilla chips
3. Raw vegetables and hummus and fresh fruit
4. Vegetable or Bean soup and gluten free toast w/ hummus or dipped in olive oil or sweet potato fries
5. Smoothie (see above)
6. Baked tofu on gluten free bread with avocado or hummus and vegetables
8. Grilled salmon or grilled halibut for special occasion… best quality available.
Obviously… eating healthy can be simple and easy. Not very complicated right. So stop eating crap and put good fuel into your body. Eat as many fruits and vegetables as possible.
As far as snacks between meals… I eat raw fruits and vegetables or whip up fresh raw smoothies. :-) Occasionally along with a great cup of quality french press coffee or a shot of espresso.
Get Fit NOW!!!
Ultimate Stamina’s Gold Medal Training Plan
What does it include:
* 45 minute comprehensive in-person or phone initial consultation to go over goals.
* Six, one hour personal training sessions working on a training plan tailored individually to your needs, goals, and performance enhancement.
* A 6-week cardiovascular training program tailored to your current level of fitness.
* 45 minute nutrition consultation and guidance on proper fueling for health and performance.
* Other great perks!!!
$450 value for $295 – For more information and to take advantage of this great opportunity contact Cristin at email@example.com — (Limited availability)
Wow, where does the time go? It’s been a couple weeks since I have written a blog, life as been crazy. A lot of exciting things in the makings and sometimes I wonder if my head is screwed on straight half the time. Just the other day I searched for my sunglasses for 30 minutes only to finally look in the mirror and realize they were on top of my head. At that point all I could do was laugh. …. (2 shoes mis-matched, variety is good) LOL, j/k
Tonight I taught a stretching clinic to a great group at Sole Sports in Glendale. What troopers as they went through the exercises despite 100+ degree temps. I think they were surprised that flexibility work can really blend in strength and balance as well. More bonus for the buck
I had a great talk with the Barrow Foundation this week. A couple new events in the making for the non profit. Exciting. So a special cause close to my heart. If interested in donating to spinal cord and neurological research and treatment at Barrows (click here). Whether a dollar or more, every penny helps and can change lives! Please help if you can.
I am also on board with the best all natural non-toxic nutritional company in the world. Their products are helping me realize my full potential without putting anything toxic in my body. Their plant based gluten free lactose free meal replacement shake is a lifesaver, among so many of their other products. I couldn’t be happier and so look forward to getting all my friends and family introduced to these products as well. WITHOUT YOUR HEALTH YOU HAVE NOTHING! For more info on Isagenix check out my site here or the Isagenix website. Any questions shoot me an email at firstname.lastname@example.org
I am also so excited for what the future holds in many different areas; professionally and in sport. With FAITH, COURAGE, PERSEVERANCE, AND DETERMINATION… ANYTHING IS POSSIBLE!
Something I have been thinking about a lot lately. Why is it that I NEVER seem to have enough time? I am stretching in the shower after a run, eating breakfast on the way to work, mentally writing my “to do” list while driving, answering emails standing in line at Starbucks, and as the day ends after work I sit down to answer more emails, return calls, and start on the “all the other projects that I have thought would be cool to begin”… ways to help, inspire, build a business.
Then there are those like my Dad, who I really look up to. He wakes up and spends time writing his daily goals and what motivates him in his success journal, enjoys a cup of coffee, and emails Mom and I a daily devotion. How cool is that? I am seriously lucky if I remember to throw some form of nourishment in my bag for after 2 hours of PT and training before I fly out of the house at 5:30/6 AM.
Dad has the same hours in his day as I do.
I too have a success journal. However where his is full of quotes, devotions, and goals. Mine is empty as it is stored in my head and yet it stares at me on the table with a blank stare of confusion and abandonment.
While out Friday night with a friend we talked about this. He (also an athlete) agreed, “wouldn’t it be nice to just be able to wake up, enjoy a cup of coffee, lay around with a book or magazine, talk and relax, not feel rushed and be regimented to the minute?” We both agreed it would reduce the stress levels and the chronic sleep deprived states we exist in most of the time.
However, I got to thinking about it more today. Yes, I would love nothing more than to sleep past 4:45 AM any morning of the week. I got to sleep till 6:00AM on Sunday and honestly that was sleeping in. I would pay money to be able to just lay around and drink coffee and read a book in the AM with nothing to do but relax. BUT…. I would NEVER give up what I have the ability to do. To be able to run, to bike, to swim, to play tennis, to play in the ocean, to have the use of my legs and be healthy enough to play and be active. To have the ability to be competitive and to inspire others in sport and to enjoy every moment of it !!!!
So yes, it is how we use our time. We all have the same hours in the day. We are not going to be granted any more, we have the ability to use them how we choose to. We are all unique and special. Use your hours in a way that makes you the happiest because at the end of your life what matters is that you lived each day to the fullest; happy, healthy, and inspiring others!
On my front I will continue looking for a little more balance. Maybe a little less stretching in the shower, a little more coffee time at the table, maybe some writing in that journal but not giving less of myself in training and utilizing my gifts of running, cycling, etc.
We all have gifts, don’t be afraid to use them!!!
It will happen. At some point in your athletic career you will get crushed (figuratively) whether it be by an injury, work situation, relationship, illness, etc. It’s life. And that you can’t control. What you can control is how you react to, process, and come back from the disappointments.
The last several weeks have tested me physically and mentally. About a year ago I struggled with some sharp neck pain that radiated down my right arm. After a cortisone shot we got it to settle down. The pain would come and go over the last year but nothing I couldn’t handle with great PT help from Dave Herzberg at Endurance Rehab. We have worked on strength, posture, spinal mobility and core stability / strength.
A couple months ago the pain returned much sharper. Now it has become pretty intense. We believe it stems around nerve entrapments and myofascial abnormalities as well as a small disc bulge. The last 12 months has been a roller coaster of health scares and setbacks but I really have only one choice and that is to look forward and stay positive. October brought a neurological virus which lead to migraines and auto-immune issues and in April I was diagnosed with pulmonary embolisms. I could have easily thrown in the towel but that is not who I am. My Dad frequently reminded me that “Van Driel’s are fighter’s”. I am back running and cycling, and there is no way I would be doing that without keeping a positive attitude and without the encouragement of all my friends.
Growing up I was always told when things got difficult, “put your big girl pants on.” Something I still get told today. The moral of the story is that despite the shit you are dealing with, your attitude is what will determine the success of your comeback. You can decide to give up and give in or you can take that anger and frustration to push the envelope and prove to others your courage and strength. I’ll choose option 2, but that’s just me.
So moving forward I will take the frustration and use that energy to do what I can and try my hardest to overcome this neck issue to the best of my ability. I am so grateful for the team of Dave Herzberg at Endurance Rehab and Dr. Randall Porter at Barrows Neurological Institute. Rest assured that we will all do our best to get through this and so therefore I can move forward in accomplishing big goals in the near future.
(PS… I had to use a cartoon snake pic because as some of you know I am deathly afraid of snakes) … get it , thicker skin…snake
Jeff Galloway is an American Olympian and the author of Galloway’s Book on Running. A lifetime runner, Galloway was an All-American collegiate athlete and a member of the 1972 US Olympic Team in the 10,000 meters. Visit Jeff’s website at www.jeffgalloway.com
I am lucky and grateful to call Jeff a friend and a role model. Jeff has inspire me to reach beyond what I have thought possible and has always been there to encourage me through adversity and in times of achievement. Jeff is someone that can relate to all runners of all ages and abilities and that makes Jeff not only an asset to the community but professor of the sport.
Below are some questions Jeff took the time to answer for us! Thanks Jeff !!!!
How did you get into running?
Over 50 years ago, as a 13 year old fat child, I signed up for winter cross country because of a school requirement. I was surprised to find that even a tiring run empowered me to think better with more energy. I continued to run because of the special honest friendships and how it made me a happier and more positive person.
What has been your most memorable race or running memory throughout your life so far?
* qualifying for the 1972 US Olympic team, unexpectedly, in the 10K. I was in last place for the first mile and worked my way into second place behind my teammate Frank Shorter
* helping my teammate Jack Bacheler qualify for the Olympic team in the marathon by pacing him through the entire race when he was struggling. I backed up at the finish line so he could be the official qualifier.
* Founding Phidippides–the oldest continuous running store in the US, in 1973.
* setting up the Galloway training program method in 1976–which has has been used by over a million to start training, to finish distances that seems impossible, and qualify for Boston.
* inventing the Run-Walk-Run method which allows almost everyone to finish a half or full marathon without injury or pain.
* Over 40 years ago, I realized that I enjoyed helping average people improve the quality of their lives though running–as much as I enjoyed my own running. This gets better every year.
Who is or has been your greatest role model?
There have been three: 1964 Olympic Gold Medalist Billy Mills, Bill Bowerman, Elliott Galloway (my father)
What are 3 lessons you wish you would have learned earlier on in your running career?
1. Recovery must be balanced with stress—to allow the body to adapt and improve. Strategic walk breaks are the best way to build recovery into a workout.
2. One can receive the same endurance from a long run that is very slow. In fact, a slower long run pace reduces recovery time and injury risk.
3. The greatest benefits from running are those to mind and spirit.
What is your running shoe of choice while training? And racing?
I have several that I use, with no favorite.
There seems to be different schools of thought on the benefits of higher mileage over lower mileage and more intensity (ie. Lydiard / Pfitzinger vs. FIRST (Furman Institute of Running)… what are your thoughts on mileage and intensity.
For 40 years, I have trained quite a few busy people who run only three days a week—who often improve times compared with running more days a week. Excluding world class athletes, I believe that finding some fun every day is important. For improvement, quality is more important than quantity. But for endurance, it is best to run long runs beyond race distance.
Runners are always looking for quick easy meals that are easily digested and not real expensive. What were some of your staples back in the days of those high mileage weeks?
At the world class level, many athletes succeed in spite of their diet. I consumed a lot of ice cream until PowerBar came along. I currently run a marathon each month and use an all fruit product called Superfruit SF7x—no additives.
What is your opinion on core and strength training now and has that changed from when you were running and racing 15-20 years ago.
I’ve discovered that 10 different coaches tend to have very different definitions of “core training” and I don’t believe the term has any meaning. Starting 45 years ago, I included “postural muscle” strengthening into my training week. The simple “arm running” exercise has helped thousands of my clients maintain great postural strength, while taking only about 10 minutes, twice a week.
You continue to run and work with runners of all abilities, it is obvious that in order to improve as a runner you need to run more but where does cross-training fit into the equation and in your opinion, what is the most effective cross-training that a runner can do to improve their running while accomplishing the purpose of cross-training?
Based upon research and feedback from tens of thousands of runners on this subject I believe that cross training can improve overall health but is unlikely to improve running. Aqua-jogging is the only cross training exercise that I have seen help thousands of runners improve—by modifying the leg motion to be more efficient.
Your favorite inspirational book? Favorite inspirational movie?
Book: Perfect Mile Movies: Prefontaine, Running Brave, Indulgence
What are your thoughts on the current state of athletes taking banned substances in professional track & field and do you see it moving into long distance events like the marathon?
Distance running, through history, has been one of the most pure and uplifting expressions of the human spirit. There will always be a few cheaters who violate this natural pursuit of excellence. May they be caught and banned for life—not a year or two.
Women’s Running Half Marathon
Sole Mates Training Package
- $100 Creditfor a pair of NEW shoes
- Special Edition Sole Mates
- Wrightsock technical running socks
- Body Glide for Her
- Sole Sports Visor
- 14 Week Training Plan
- Multiple Weekly Group Runs
- Specialized Running Clinics
Well it’s long over do for an update on the blog. Life has been busy.
I had a wonderful trip to WI the last week of June to see my best friend Chrissy and her family. It was relaxing and so fun to hang out, go to the pool, play tennis, and just chill with friends.
Then back to AZ and the triple digit temps plus training. Training has been going really well and is progressing. I am currently just working on building up a base with miles and a lot of strength & core work supplemented with some additional mileage on the AlterG anti-gravity treadmill and cycling. All in all I am feeling really good, a bit tired at times, sore at others, but it is all part of the process.
I am so incredibly grateful to be back out training no matter what my body gives me, and I am taking it week by week. I do have some races on the schedule. A few 5K’s in Sept, a 10K and Half in Oct, a Half in Nov., and plan to run Tucson Marathon on Dec 8th. Very excited!!! I plan to head to Flagstaff a few times between now and then to get in some runs up in cooler temps until we start to see the temps drop down here in the valley.
I also am working hard on organizing some fundraising campaigns for my book. Yes, most know I am writing a book. A book about courage, perseverance, determination, and overcoming adversity. This is not just about running but about what it takes when you are faced with steep mountains most think are impassable. It is a book about coming back to life physically, spiritually, and emotionally. I am so grateful and excited for what the future has in store and I am really excited to share my journey with all of you!
In my spare time “haha” when not (working at Sole Sports, training, writing, coaching, and working on some other new entrepreneurial endeavors with my non-profit) I have a new goal for myself. Read more!!!!! New goal, “take the time to read two to three pleasure books a month” … I even went and got a library card. (Thanks Jen!). I don’t think I had been in a library since college, and that was 14 years ago. CRAZY!!!!
Well, that is all for now. Hope everyone is having a FANTASTIC SUMMER!!! Live each day to the fullest and take NOTHING for granted.