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A Couple More Things Jeff Galloway Said

Tuesday, June 25, 2013

Jeff Galloway said in his presentation a couple weeks ago that if you are unable to complete half or full marathon training as written (illness, emergency, life, etc.), that when you start training again you should walk the full scheduled amount, but just run-walk-run the amount of your last workout. In his example, you had run-walked-run 4 miles (after warm up) but then missed two weeks. The scheduled workout for the date is 7 miles. He suggested you warm up and run-walk-run 4 miles and then walk the additional 3 miles and consider yourself back on plan. I hope I never have to use this technique, but it seems like a sensible way to restart.

He also said that there are two ways to approach hilly race courses. One is to train for hills and the second way is not to train for hills. He suggested that if you don't train for them, you simply walk more on the hills. He even commented that he knows people who have achieved a personal record by walking more on the hills and running more on the flat areas. Because I believe my injury was related to overdoing hills, I'm glad to know this option. Perhaps something in between, like a little hill training and a little more walking on the hilly parts, ought to work. The Lakeland half marathon I signed up for on November 9th has a hillier course than I had hoped.

Although I'm not planning to run in Denver, I thought it was interesting that Jeff Galloway said that people who run in our heat and humidity usually don't have trouble running in altitude. He said that the effect of altitude on the body, although not exactly the same, is similar to running in our climate.

My half marathon training has just started, but is going well. The Galloway program I am following has a lot of cushion. It could be done in about 3 months, but we are starting 5 months out. I ran one half marathon last year; plan to run three of them in the next 9 months. Looking forward to them!!!



  
  Member Comments About This Blog Post:

TERESA159 6/28/2013 12:06AM

    More power to ya! I cannot even imagine running a half marathon. Jeff G does know what he's talking about. You are rocking the running thing!

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AQUAGIRL08 6/27/2013 5:42PM

    Sounds like great advice from someone who knows what he is doing. You will do a great job, there is no doubt in my mind!

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DELPHYNE 6/27/2013 9:34AM

    That is great advice. Thank you!

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FLGIRL1234 6/26/2013 6:42PM

    Wish I would have known about how to start back up after a couple weeks off last month. I am currently training for my first half right now (Rock N Roll Chicago 7/21) and when I got to the week where I needed to do 9 miles, I did and then got really sick for two weeks with a horrible hacking cough. I was completely freaking out about the training. I wasn't sure what to do when I picked it back up (by the way I am using the Jeff Galloway method too) so I felt it out and just picked up with the training (maybe not the smartest decision but I did the 12 miles perfectly that week). It was a little hard especially coming off from illness but I am glad I feel like I didn't miss a beat.

Also, Living and training in Florida I hope that the humidity and heat runs will help me in Chicago next month. Who knows.

Comment edited on: 6/26/2013 6:42:58 PM

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MEXGAL1 6/26/2013 6:08PM

    Miss Marsha, so glad you found this program as it sounds like such great advice.
Cheers
Sallie

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NATPLUMMER 6/26/2013 11:59AM

    Solid advice.
I am planning to do some running in Denver in August...I guess we'll see how that goes ;-)

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GABY1948 6/26/2013 7:43AM

    You are doing GREAT! So glad things are getting back on track for you. I never realized that running is such a science!

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MSLZZY 6/25/2013 11:24PM

    You are going in to this prepared and ahead of schedule. Let's hope nothing derails you. You have worked hard for this.

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URSALILAH 6/25/2013 9:42PM

    Great info about hills. Thanks for sharing!

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COCK-ROBIN 6/25/2013 9:32PM

    Wonderful!

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WATERMELLEN 6/25/2013 9:28PM

    Sounds both sensible AND ambitious!!

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RUNNERRACHEL 6/25/2013 9:02PM

    emoticon emoticon emoticon emoticon emoticon emoticon

Thank you for sharing this information! I have wondered what to do if training got interrupted.

I am training for a half marathon in November. Starting at week 1 last week following Jeff Galloway's training plan. My dad is also training for this race--his first half marathon--and following Jeff Galloway. So good to hear this information. Also, training for hills is interesting. I suffered a lot of injuries in the past and I know that I messed up my knees in 2 very hilly races that I pushed myself to run (had done hill training but it may have been smarter to just walk them).

Thank you for sharing!! emoticon emoticon emoticon

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_LINDA 6/25/2013 9:01PM

    That is very interesting about training after an injury that you start back where you left off. I wouldn't have thought that very wise.. Much common sense about dealing with hills. They make such a huge difference. I always feel it when I go to my Mom's and have to deal with the steep hills up and down the riverbank after being so used to the flats where I live.
Both the heat and the heights would get to me as I live at sea level and its a moderate climate tending toward cool here. Its a great country to be motivated to workout to keep warm though ;) I really don't know how anyone can run at high heat and humidity. You certainly have my great respect!! You are just awesomesauce!!

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ONEKIDSMOM 6/25/2013 8:22PM

    Ambitious we are, yesssss!? I've got three planned, two back to back... and that silly mandatory OT. Whatever... I will not give up being active. No... matter... what! Nor shall you!

Recover, rest, run-walk-run! Gooooo, team! emoticon

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LIVE2RUN4LIFE 6/25/2013 8:17PM

    Well, I'm not so sure about the altitude comment. The one marathon that I had big trouble with was Ogden (Utah), which starts at 5,000 feet or so. I didn't think the altitude would affect me, but it sure did. (and I had definitely been training in the Texas heat).

We go to Santa Fe every summer for a week (7,000+ feet). I definitely have to take it easy for several days. Drinking lots and lots of water helps.

Oh, and I got a terrible sunburn in Ogden.
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I hope that the problems you had with "too much, too soon" with the hill repeats don't make you swear them off entirely. Done properly, there's nothing better for you.

Comment edited on: 6/25/2013 8:18:58 PM

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Natalie Wins!

Sunday, June 23, 2013



That's Natalie with the cast of the Aristocat. She loved the play. And that stuffed animal she's holding? Believe it or not she won the drawing! She also won a dozen donuts a week for four weeks. Oh, well. We'll all survive.

I need to hurry to go pick up the girls now. I already got in a 110 minute walk this morning!!

  
  Member Comments About This Blog Post:

WATERMELLEN 6/25/2013 8:06AM

    Very sweet!

And as for the doughnuts? " I don't do doughnuts" was one of my early mantras and I'm betting yours too.

Thanks for that trophy goodie! Nice to be back from my short break . . .

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AQUAGIRL08 6/24/2013 5:03PM

    Natalie looks so cute! Good job with the walk!

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HAKAPES 6/24/2013 1:34PM

    Super! :-)

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MSLZZY 6/23/2013 10:42PM

    emoticon emoticon emoticon

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FROSTY99 6/23/2013 8:25PM

    Way to go Natalie. I am sure this picture will bring back many memories in years to come.

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MARGARITTM 6/23/2013 7:20PM

    How sweet - don't you wish they would have prizes other than unhealthy food though.


Donut as reward??????

Great picture

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PMFISH 6/23/2013 1:44PM

    Always a thrill when you win something. She will remember the cat much longer than the donuts. Wish I could do 1/10 of the walking that you do. Always impressed by your accomplishments. emoticon

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_LINDA 6/23/2013 1:21PM

    Sweet photo!! Congrats to Natalie!! How odd to win doughnuts! I am sure her parents will enjoy them in their rush to work!

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DONNABRIGHT 6/23/2013 11:58AM

    Doughnuts are always a welcome gift to a food bank - they don't get things like that very often! Not being a doughnut person I'm not sure I could get through one week of them let alone four! I'm sure winning was a big thrill for Natalie - congratulations to her.

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GABY1948 6/23/2013 11:25AM

    emoticon and congrats Natalie! Enjoy your day!

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TEXASFILLY 6/23/2013 11:25AM

    How fun! Congratulations to your Natalie~ *hugs* BB~ emoticon emoticon emoticon

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NATPLUMMER 6/23/2013 11:25AM

    Yay!

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MJREIMERS 6/23/2013 11:22AM

    emoticon She is so cute! As for the donuts, one won't "break you," but make sure and stop at one!!! emoticon This would be a good case for sharing!

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JOYINKY 6/23/2013 10:27AM

    What fun! Building great memories; even the donuts. Morning/evening walks are becoming necessary here too; days have gotten too hot and humid to enjoy them unless I head out to a shaded trail.

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LINDAKAY228 6/23/2013 10:19AM

    Oh how cute and congratulations to her!!! Donuts????

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MEXGAL1 6/23/2013 10:15AM

    cute cute....but donuts????
I am in Florida now....thought of you. too bad you are an hour from where I will be otherwise I would say we could meet.
Have a terrific day.
Sallie

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CELIAMINER 6/23/2013 10:10AM

    Congrats to Natalie; I'm sure there are plenty of people hoping she will share! And glad you got your walk in...nothing stops you for long!

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ONEKIDSMOM 6/23/2013 9:26AM

    Hopefully your family will help defray those dozen donuts by passing them around so nobody gets too many! LOL.

Congrats to Natalie, and a great photo... so cute!

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COCK-ROBIN 6/23/2013 9:20AM

    Wonderful!

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Details

Saturday, June 22, 2013

Enjoyed a 5 mile run with my Galloway group this morning starting at sunrise. The Program Director adjusted the group assignments and I'm now in the fastest half marathon time improvement group. The middle group, where I thought I was being assigned, is now set for run 1.5 minutes/walk 1 minute. My group runs 2 min/walk 1 min, so I'm glad I'm in that group. And my new shoes, with the appropriate orthotics (refer to yesterday's blog), are absolutely awesome! Next week we are scheduled for a 6 mile run and I expect no problems.

After the run I hurried to the Watermelon Series #2 5K and got there just in time to snap a picture of my nephew finishing. He was disappointed because his time was slower than for the #1 race of the series. It was extremely hot and humid, though. I was proud of him. This was his eighth 5K in 6 months. I feel good because I doubt he would have started running if it wasn't for me. He went home and showered while I went back to Starbucks to sip a little coffee with my running group and get my new Galloway shirt. I then showered at the YMCA and met him for a Weight Watchers meeting.

After that it was shopping and before long hubby and I will be going to a party tonight. Tomorrow I have both grandkids 9:30am-8pm. Next week I work on Tuesday and have kids Monday, Thursday, Friday, and Sunday. I'll get my three runs in, too, and some cross training. It's a full and good life!! I am grateful.

  
  Member Comments About This Blog Post:

AQUAGIRL08 6/24/2013 5:01PM

    It sounds like a full week ahead! I hope that you had a good time at the party!

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NATPLUMMER 6/23/2013 11:25AM

    emoticon

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RUNNERRACHEL 6/23/2013 12:15AM

    Love your active lifestyle, positive attitude and constant reaching your goals. Great job on getting faster, staying healthy and promoting a healthy lifestyle for those you inspire! emoticon emoticon emoticon emoticon emoticon emoticon

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COCK-ROBIN 6/22/2013 10:44PM

    Wonderful!

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_LINDA 6/22/2013 8:26PM

    Here is to new shoes fitted properly and a running group that will give you the challenge you want!
Have fun at the party!

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JOYINKY 6/22/2013 7:32PM

    emoticon emoticon

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MSLZZY 6/22/2013 6:21PM

    As busy as you are, you still fit those runs in quite nicely. Great!

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BOOKAPHILE 6/22/2013 6:08PM

    Sounds like you love nearly every minute, too! Congratulations on making the group you wanted to be in. Also for finding out the shoes are great!

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LIVE2RUN4LIFE 6/22/2013 5:32PM

    I think you will like 2/1. Of course, I'm biased because that's what I used to train for my first marathon.
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FROSTY99 6/22/2013 5:26PM

    Yeah for the shoes-all is great when we use things properly-ha ha.

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ONEKIDSMOM 6/22/2013 5:20PM

    emoticon emoticon Glad the shoes are working out well, and woo-hoo for the 2-1 training group.

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Think of Me as Quick and Witty - Please!

Friday, June 21, 2013

As you read this confession today, I want you to remember my blog from yesterday in which I highlighted myself being quick and witty. Ummmm. In case you didn't know it, I'm not always that way -- case in point: yesterday's training run. Since I was going to run in my neighborhood I thought it was a perfect time to try out my new running shoes. I could easily swing by home to change shoes if they weren't working out for me. You may have caught my earlier blog in which I told about my black toe nail and got the advice that I needed a bigger toe box and a professional fitting, both of which I got.

So, I got out to run before 7am, just a little blurry-eyed. The air was heavy and humid, but not too hot, and I found a shaded street. As I ran I thought to myself that these shoes feel really different from any of my other pairs. They definitely were roomier - good. My sore toe didn't rub at all. But, they didn't offer as much support especially for the arch. I was questioning whether the orthotic I switched to, no longer needing a "metatarsal lift" per the running store, was the right one for me. As my run approached three miles I swear I could feel gravel, mulch, and any asphalt bump on the road. Don't I need more padding in these shoes?? I'm just going to have to take them back, I thought.

So I got home, took off the new shoes, and started to put them back in the shoe box. And then I saw them. The orthotics I was suppose to be wearing were in the box AND the original inserts for the shoes were there, too. I had been running on the bare bottom of the shoes. Duh. Quick and witty? Who, me??

  
  Member Comments About This Blog Post:

AQUAGIRL08 6/24/2013 1:25PM

    emoticon

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DONNABRIGHT 6/22/2013 1:25PM

    Glad you didn't do any damage to your feet!

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ONEKIDSMOM 6/21/2013 7:32PM

    emoticon Sounds like something *I* would do. Quick and sleepy, I would say. emoticon

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SLIMLILA 6/21/2013 4:24PM

    Marsha,
Did you really? emoticon emoticon
Lila

Must have been a little too early even for you!!

Comment edited on: 6/21/2013 4:25:24 PM

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UZA77777 6/21/2013 2:59PM

    Thank you for the smile... I do things like that all too frequently, myself... :)

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MEXGAL1 6/21/2013 1:43PM

    Oh my goodness....I do hope they work out okay once you insert them.


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FROSTY99 6/21/2013 1:26PM

    Well I guess now you know that barefoot running is not for you emoticon

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PMFISH 6/21/2013 1:04PM

    When you can laugh at yourself, you have to be quick and witty. When we were younger we chalked those things up to just having to much to do and being in too much of hurry, so what has really changed? Amazed you were able to run as much as you did.

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NEW-CAZ 6/21/2013 11:54AM

    emoticon emoticon emoticon emoticon

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NATPLUMMER 6/21/2013 11:46AM

    emoticon emoticon

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MARGARITTM 6/21/2013 11:33AM

    HHHHMMMMM - after a rain soaked run .... I took out the liners from my running shoes to dry out ...... several days later .... ran a half marathon ...wondered why my feet were hurting.... wound up with a blister the size of baked potato...... no duh.... forgot to put the liners back in my shoes.

Sisters?

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ROCKLAND2010 6/21/2013 11:29AM

    Your feet got a bit of an extra workout...
Happy Friday!

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TRYNAGAIN194 6/21/2013 11:23AM

    emoticon

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COCK-ROBIN 6/21/2013 10:59AM

    You're doing good.

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JOYINKY 6/21/2013 10:40AM

    Well early morning; who expects quick and witty!? ;)
Glad you found the problem!

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BOOKAPHILE 6/21/2013 10:34AM

    I'm glad you found the problem and fixed it. Let us know how they work out!
Everyone has moments like that. Don't kick yourself for it!

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STRIVERONE 6/21/2013 10:30AM

    So you're not not going to become Marsha, the minimalist runner?

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MSLZZY 6/21/2013 10:14AM

    Oh, ouch! No wonder they didn't feel right. Bet you put them right in the shoes.

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IFDEEVARUNS2 6/21/2013 9:34AM

    emoticon

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LIVE2RUN4LIFE 6/21/2013 9:01AM

    No wonder that they were roomy! Give those feet a good massage.
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GABY1948 6/21/2013 8:49AM

    emoticon emoticon emoticon emoticon

Marsha, it happens to ALL of us! SO Glad you found them! Have a GREAT weekend! emoticon

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CELIAMINER 6/21/2013 8:28AM

    Love _Linda's comment! Brain farts do happen, and as you said, it was early. Let us know how the shoes feel WITH the extra cushioning.

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_LINDA 6/21/2013 8:24AM

    So you had a brain fart :) Happens to us all for sure. Mornings are especially tough. I am assuming you were able to enjoy the rest of your run once you got the padding and support back in.. I guess there will be no 'barefoot' running shoes in your future ;)

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DLDROST 6/21/2013 8:16AM

  emoticon

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Eating Like a Horse

Thursday, June 20, 2013

This morning at the senior dance, where hubby and I had a good time "cutting a rug," I sat next to my good friend from the Y, Bertie. She is definitely the most flamboyant dancer on the floor and arguably the most talented. I know she is quite a few years older than I, but very fit. Well, the man sitting across the table from us said something to her about eating like a horse -- I think he was awkwardly trying to say she burns a lot of calories on the dance floor, but she appeared to be insulted. I turned to her and said that I'm the one who eats like a horse because I have oats every morning. She laughed and we all went back to having a great time!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 6/24/2013 1:24PM

    You saved the day! What a good friend you are!

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JIBBIE49 6/21/2013 7:55AM

    One thing about "Eating like a horse" is that a horse NEVER overeats past the point of having all he needs. A horse also drinks a LOT of water.

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MARGARITTM 6/21/2013 6:56AM

    Nice way to deflect a tense situation.

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RUNNERRACHEL 6/20/2013 11:43PM

    emoticon emoticon

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WATERMELLEN 6/20/2013 11:29PM

    You are clever and quick to be kind! What a nice quality in a friend.

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_LINDA 6/20/2013 9:00PM

    Great catch and a quick wit! Way to save the day Marsha!

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JOYINKY 6/20/2013 8:25PM

    emoticon

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COCK-ROBIN 6/20/2013 8:20PM

    Wonderful!

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MAYBER 6/20/2013 8:17PM

    Nice to see the humor in an off the cuff remark
One day at a time
peace prayers love
Bernice
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ONEKIDSMOM 6/20/2013 7:37PM

    Way to defuse the awkward! emoticon

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GABY1948 6/20/2013 7:11PM

    GREAT save on your part! I sure would like to have you around me more often!

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FROSTY99 6/20/2013 6:35PM

    Good thinking to ease an awkward situation!

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SLIMLILA 6/20/2013 5:53PM

    Good one, Marsha... Do you ever make those overnite fridge oatmeals? emoticon

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BOOKAPHILE 6/20/2013 5:50PM

    Great deflection and diversion! So nice to have a peacemaker in the house!

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SNIC23 6/20/2013 5:02PM

    Your quick and witty thinking diffused what could have been a tense situation!
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WENDYSPARKS 6/20/2013 4:03PM

    emoticon

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NEW-CAZ 6/20/2013 3:45PM

    emoticon emoticon

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STRIVERONE 6/20/2013 3:19PM

    Good save! emoticon

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LIVE2RUN4LIFE 6/20/2013 3:02PM

    We attended a gala dinner back at the beginning of May with another couple. The husband of this couple, seated next to me, said (with some awe in his voice) that I ate more than anyone he knew. I just laughed because he was right. I burn it all, too.

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NATPLUMMER 6/20/2013 3:00PM

    emoticon

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MEXGAL1 6/20/2013 2:57PM

    too funny.
I have no appetite again and wish I did and could eat like a horse.
enjoy the rest of your day.
Sallie

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MSLZZY 6/20/2013 2:38PM

    That defused the situation. I am sure he meant no harm.

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