This was a good event. I was honestly hurting a bit from overdoing it in the 5K the day before. I haven’t been able to run or train like i want to or used to at one time. This is my last semester of Grad school and its been work, home, homework for many a nights. It never fails, ever time I run in the Houston Half… I see someone dressed in a cow costume. My goal is always to finish in front of the cow. As you can see from the photos below, it rained hard right at the end for me. But it was still fun and it had great people cheering along the course and there are always great volunteers associated with this event. If you get the chance, do this event at least once.

The 2017 ABB 5K in Houston Texas took place on a very foggy Saturday morning. I have participated in this event a few times before and have always enjoyed it. The course is simple and flat. Its a great course to set a 5K PR on if that is your goal. Below are some photos I took along the way.

Discovery Green was the place to be before the event. Packet pickup was also available here the morning of the event.

This was the weekend before Houston hosted this years Super Bowl.

The starting line.

Our race host announcer.

The House of Blues in Downtown Houston.

Fog.

Murals in Downtown Houston.

Some of the cool murals along the course.

Me in my INKnBURN LightSpeed tech shirt. It made me run faster… or at least it did in my mind… plus it looks way cool.

Headed back towards the start.

Photo op.

The finish line!

The area in front of the convention center looks great. This was the first time I saw it since it got a slight facelift.

First medal of the weekend down, one more to go.

I am very proud & honored to announce again that I am an INKnBURN Ambassador for the first half of 2017! It has been wonderful working with such a great company backed by such amazing people since 2015 and I am humbled to continue to represent them again for the first half of this year. They have been with me through my entire Grad School experience and have stuck with me even though I have been stuck inside doing assignments some weekends instead of running like I would like to have been. LOL.

These are high quality American designed & Made in the USA athletic Appeal that is based in Southern California. They welcome you to stop by their home store in Cali and I highly recommend it if you are able. Tell them Sebastian sent ya!

Fast Lane 101

Neighborhood tracks are the most convenient place to run for most.  Whether you’re taking your first steps or wanting to improve your time, it’s easy to check your pace by timing each lap. Because I’ve spoken to many runners who mistakenly feel that they are not fast enough to run at the local oval, here are a few simple guidelines:

• What is the distance of a lap?  Standard distance is 400 meters (@ .25 mile).
• In which direction should I run?   In most cases, run counterclockwise.  A few tracks alternate direction from day to day,  so follow the direction of the other runners.
• What lane should I use when running slow or walking?  The inside 3 lanes are reserved for faster runners and those doing speed workouts.  Most runners should use the 2 outside lanes.
• How do I pass slower runners? Assuming a normal, counterclockwise pattern, move to the right to pass, with a smile.
• Is it OK for kids to ride bikes and skate on the track? This is not a good idea.  Try to find another place near the track for these activities.
• Do I have to pay to use a track?  Most tracks are free, but the hours of use may be restricted by the school.
• Can I run on the track with an iPod? This is up to you but be aware of your surroundings and possible threats or faster runners coming up behind you.  Keep one ear uncovered.
• Do I need special shoes?  No—you can use the same shoe for road, track or fitness trail—unless you are a competitor doing very fast speedwork.
• Are there any times that I should not use the track?  If there is a track meet or organized track practice by the local team, find another running area.  Some track teams allow recreational runners to use the outside lane during their workouts.

Say What?
Repeats—These are the fast segments during a speed workout.  Each repeat (usually about 3-5% of the distance of the goal event) is run slightly faster than goal race pace, followed by a rest interval of  walking or slow jogging.  Through a series of workouts, the number of repetitions gradually increases.

The Fix
I always lose count of how many times I’ve run around the track! How can I keep track of it better?  Office supply stores sell “counters” that keep track of the number of laps as you click each time you finish a lap.  Another method: time yourself for the first 2 laps, for two laps in the middle and 2 laps at the end.  Compute an average of the lap times.  You can compute the number of laps by dividing the total time run by the average time per lap.

The Excuse
There are lots of fast-looking people at my track; I’m scared I’ll get in their way.  The inside lanes are for faster runners.  If you run in the outside lane, you will not get in their way.

Don’t miss out on this opportunity to complete the First Annual Double G! 

The first 400 participants who register for the Double G will receive a JG-branded puffer vest! If you are one of the lucky 400, you will be able to pick up your vest at the Expo.

The Double G includes:

• Barb’s 5K (Saturday, December 10, 2016)
• JG 13.1 (Sunday, December 11, 2016)
• 3rd medal for completing both races

* The Double G is only for those who participate in the actual races in Atlanta. It does not apply to the virtual option.

Register at jeffgalloway131.com/onlineregistration/#.V-mcO_ArKUk

Galloway Family

A FAMILY THAT RUNS TOGETHER

Kids think and learn better when they exercise regularly, according to research.  Whether you run with your child, a  niece/nephew/grandchild, or a neighborhood kid, you can make a positive impact  on a young life.

True Confession:  I was a fat and lazy kid, and a poor student, at the age of 13.  Joining a group of cross country runners changed my attitude for the better, and challenged me to be a better student.  The bonding of most running groups creates positive growth experiences.

Why  is running with kids such a great thing to do? Most kids like to do things with an adult.  By running comfortably with a child you can positively imprint exercise as a natural and expected part of the daily routine, that is fun.

What does  running do for kids–better than other sports? Kids who run tend to have better self esteem, better grades, and are happier.  Unlike other sports, that require specific skills, any kid can run and walk.  When running, you have one of the best opportunity for quality time.  The most powerful reward for most kids is the special attention an adult gives to a child during and after a run.

How do I know  when a child is ready to run?  Running is a natural activity.  Unfortunately, many kids have have had bad experiences because they have run until they were exhaused.  Tell the child that you really want to go on a walk/run with him or her.  Offer a simple reward (a special snack such as juice, a toy).  Insert walk breaks every minute, before the child huffs and puffs, and stop before the child is tired.  .

My kid runs around when she plays  all the time—does that mean she’s actually fit enough to go for a real  run? Yes!  Short segments of running are natural for kids.  Playing chase games is a great way to introduce running, such as racing Dad to the mailbox.  Walk gently between running segments and talk about how good the exertion feels.

For kids ages 6 and under: 
How long should I let a  kid this age run? Usually between 10 and 20 seconds at first.
How much of our ‘run’ should be spent  walking? Walk for a minute or two between run segments.

What should I be careful of?  Most kids can run farther and faster than they should at this age.  Make sure the segments are short so that there is no huffing and puffing.  Make each session playful and stop before the child is really tired.

Ages 7 to 9:
How long should I  let a kid run?  Start with about a quarter of a mile(one lap around a track).  Increase by 1-2 tenths of a mile each run until you reach one mile.  For kids that really enjoy running, you could gradually increase the distance to 3.5 miles (one day a week) and enter a 5K.  Be sure to keep the pace slow during the first mile of the first race, with walk breaks every 1-2 minutes.

What is a good run/walk ratio for a kid this  age? Jog for 10-20 seconds/walk for 40-50 seconds.  After two weeks, if this seems “too easy”, increase the amount of running each week by 5 seconds and decrease the walking by 5 seconds until you are using 30 seconds/30 seconds.  For the kids that want more, gradually increase to one min/one min, then 2 min run while inserting 1 min walk.  As kids want to run more, you can increase the running but walk when the child starts to huff and puff.

What should I be careful of (are they prone to going to hard and  crashing and burning?) If you sense that the kid is struggling, walk more.  This usually improves attitude and conserves energy for a strong finish.  It’s OK to run a little faster at the end but don’t run all-out.  It is OK to let the child “win” each run.

Ages 10 to 12:
How long? Beginner kids that are out of shape should follow the suggestion for ages 7-9 at first.  For moderately active 10-12 year olds (soccer players, etc.) start with about half a mile.  Increase by about a quarter of a mile on each run until you reach 1.5 to 2 miles—or whatever distance seems to feel comfortable but satisfying.

What’s a good run/walk ratio for this age  group?  Kids that are just starting, should follow the suggestion for  ages 7-9.  Kids that have been running (soccer, etc) can jog for 10-20 seconds each minute during a 10 minute warmup and find the ratio that avoids huffing and puffing: 1-1, 2 min  run/1min walk, then 3-1, and only 4-1 if a kid has no problem with this.

What should I be aware of (are they actually likely to kick my  butt?)  Many 10 to 12 year olds can run very fast at the beginning, and burn out later.  Keep the pace slow for the first third of the run.

Is this age child old enough to run a 10-K?  Most kids whogradually build mileage to 6.5 miles, once a week, will have no problem with a 10K if you help them start slowly, with walk breaks every2- 3 minutes or so.

How is  it possible to get a real workout in when running with a  kid? Don’t worry about your workout, try to make the child’s experience a good one.  Many adult mentors run their workouts before or after running with the child athlete.

What’s the best way to  bring a child along on my runs—even if she can’t keep up on her own  two feet?  Slow down and walk more.  Playing games allows for the distance to go by quickly.  If the child is laughing and running you have been a successful coach.

The 2016 Gift of Life Color Run/Walk was held in downtown Beaumont, TX on October 1st. There was a record turn out this year, a great atmosphere and lots of helpful & supportive people. Unfortunately there are very few, if any, people today that haven’t been effected by Cancer at some point in some way. Hopefully one day Cancer will be a thing of the past.

Before the start lining up on Main Street.

Local DJ Mark Guzman (mid-right) was the Voice for the event.

Passing under the Start/Finish Line there was lots of confetti.

Like I mention, a great turn out.

We passed in front of the Julie Rogers Theater and looped through Downtown Beaumont.

The first Color area was Pink.

Then a Green color area.

Then a Yellow color area.

We got covered in the Blue color area. So my camera got a little blurry.

After the finish line we all got 5K (real) medals.

It was a beautiful blue sky day Downtown.

We all gathered at the end of the street for a Color Blast. Small bags of various color power were given out for us to all toss in the air at the same time.

At the start…

During…

After. We all got covered.

This was a good event on a good day for a good local cause.

During the Color Blast, I stood still. When we walked away ‘ghost’ foot prints were left in the color dust. This was an unintentional but emotional reminder that those of us who lost loved ones to Cancer… that they are always with us as long as we remember them.

The Inaugural Walt Disney World Star Wars Dark Side Half Marathon was held on April 17, 2016. This was my third & last of three events I signed up for (the 5K, the 10K and the Half Marathon) during this runDisney event weekend. Three running events three days in a row is something I never attempted before. I was tired after this event, but was proud of myself. I wore my INKnBURN tech tank with a compression shirt under it for this event. I was sore from the previous events but the medals at the end was all worth it.

The start of the Half Marathon with all of our favorite race announcers!

These people are the best in the biz.

R2-D2 was hanging out.

Pre-dawn Epcot was beautiful.

Under a bridge. With fog. And scary Star Wars music. This was simple, but cool.

My INKnBURN tank running through Hollywood Studios.

Kylo Ren was in the house! (Sorry I lived in the 90’s)

Stormtroopers near the Fantasmic area in Hollywood Studios before exiting the park via a backstage exit.

On the open roads.

View from an overpass.

A huge (I’m guessing sold out) amount of runners. The people on the left have already ran in and our of Animal Kingdom.

10K mark… yesterday this was the finish line marker.

Entering Animal Kingdom… my personally favorite park.

Lots and lots of runners running around the parking lot of AK. Plus the cranes building Avatar Land in the background.

This looks cool… when you flip the photo over.

I love this park.

The Tree of Life in AK.

15K marker. Starting to get tired about now.

Finally the 13 mile marker!!! I loved this sign… cause it said 13 on it.

Crossing the finish line of the Half Marathon.

After the finish line… trying to stay moving.

This was a wonderful weekend on so many levels. I completed  3 running events in 3 days. I got some very cool medals for these events. I completed the first ever Dark Side Challenge. I plan to be back in 2017 for this one.

The Inaugural Walt Disney World Star Wars Dark Side 10K was held on April 16, 2016. This was my second of three events I signed up for (the 5K, the 10K and the Half Marathon) during this runDisney event weekend. It was actually my first ever 10K event as well. This was a nice course with  few bottlenecks that I recall with a great atmosphere. This was also the first 10K I got to participate in with my girlfriend by my side. We had wonderful time.

There was no doubt that this was a Star Wars event from the moment we arrived.

The start of the 10K with fireworks.

We ran through Epcot before making our way around the Boardwalk area and then into Hollywood Studios.

The Tower of Terror! (My legs were starting to feel the terror around this point)

Good photo from the Disney PhotoPass people. I wore all black to be on the dark side, but I couldn’t find the hat I needed to complete it.

Out on the open roads.

The screens showing scenes were great.

The dirt road bottleneck wasn’t the best, but was different.

Coming into the back of ESPN Wide World of Sports was cool.

One day I will be here for a non running event. Maybe.

Vader was giving out free Force neck hugs.

Photo op with the awesome cosplayers in the last mile or so. Love this pic taken on an iPhone 5.

Star…. Trek? Hey, they wore red shirts and made it to the end. That has to be a first.

Mr. Lucas joined us in this event… seems he has some free time since selling LucasFilm to Disney. I did not get my autograph for eBay though.

The Finish Line of the Star Wars Dark Side 10k! Loved this event, it was a great distance to have fun and make lifelong memories.

The Inaugural Walt Disney World Star Wars Dark Side 5K was held on April 15, 2016. This was my first of three events I signed up for (the 5K, the 10K and the Half Marathon) during this runDisney event weekend. It was actually my first ever 5K at a runDisney event as well. This was a nice course with only one real bottleneck that I recall with a great atmosphere. This was the first event with the new costume rules in effect and there were still a great deal of great & creative costumes throughout the weekend. I got to wear my INKnBURN ‘Nerd’ shirt which happened to have a R2-D2 pin printed on the suspenders. This was also the first running event I took my new Theta S 360 degree camera with me.

The start of the 5K event with fireworks for each corral.

Our wonderful runDisney announcers kept us informed & entertained all weekend long.

There were many celebrities around for this inaugural event such as various pod casters and a few Droids that looked familiar.

Sunrise in Epcot during the event which occurs during the Flower & Garden Festival.

Running through a backstage area of Epcot. Pretty cool.

Spaceship Earth was surrounded by the beautiful scenery of the Flower & Garden Festival.

They never found the Droids that they were looking for.

Sporting the INKnBURN ‘Nerd’ Tech Shirt and INKnBURN ‘Denim’ Running Shorts.

Ran into (not literally) an INKnBURN family sporting some hard to find, limited edition tech shirts. (I’m still trying to get a Mens BB-8 Tech Shirt)

Always great costumes, and great quotes at all the runDisney events I have been in to date.

Always have to run through the finish line… even if maybe walked during the other parts of the event.

It was still not quite sun up, but some of the darkness was the rains that were on the way this morning. Luckily I believe that all were finished before the heavy rains came.

Some of the great costumes. This was my first runDisney 5K event and it was a blast. Next up will be the 10K then Half Marathon… back to back to back. Another first for me.