SparkPeople Jeff Galloway Training for any Length Race Team Messageboard This team is for anyone using (or interested in) the Jeff Galloway Method run/walking any length race or no race at all!. Jeff Galloway's official site can be found at SparkPeople Jeff Galloway Training for any Length Race Team Messageboard When does a short run turn into a long run? I have been running 3-4 miles 3 times a week at my 5K pace which is 13:30 per mile. Magic mile is about 13:20. Galloway method says my training pace for 10k and half should be 19:30 mi. As I start preparing, when do I switch to the slower pace? And also, his chart only goes up to 16 min. Mi. Anyone know the run/walk ratio for 19:30? Fri, 20 Feb 2015 13:19:27 EST How to step it up a notch? I have been running for about 6 months now using Galloway 30:30. I have run several 5Ks and want to do my first half next Jan. Since the half is so far out I wondered what would be the next step to stepping up my running? Should I try to get to a longer run/walk ratio? Or try for more distance at the same 30:30? And if I step it up for run/walk ratio would I increase 15sec at a time (ie. 45:30) or go to 1:00/30? Thanks for any suggestions. Tue, 17 Feb 2015 09:31:58 EST Magic Mile Question I will begin training for a half marathon in a few weeks using Galloway method. My magic mile was 13:30. It shows my training pace at 19:33 and I understand that is for the long runs. But it also gives a pace time of 16:12. Is that for the short runs? Also I am currently running 3 miles at a time. What constitutes a long run? Thu, 12 Feb 2015 13:28:05 EST running history graph? Hello! <BR> <BR> Wondering if there's something like this on SparkPeople or some other fitness site? Though I don't really want to join many more sites! <BR> <BR> I'd like to have a graph showing how fast I walk-jog 5K over time....a nice visual to show my progress. I'm doing Cardiac Rehab now (had heart surgery ages ago) and I'm not running but power walking for now. I'd love to have a dot on a chart once a week for my best time that week and see it change over time. <BR> <BR> I know i c... Thu, 12 Feb 2015 11:53:16 EST Galloway Newbie Hi, I'm a 60 year old breast cancer survivor who is just beginning running. I have read much about the Galloway method and hope to learn much here. My goal is to run a half marathon in November and to run injury free until I'm 100! Wed, 11 Feb 2015 18:01:59 EST 30/30 to 1/1 without injury? I am a 60 year old new runner who has been doing 30/30 for a couple of months. I want to train for a half in 8 months and do a 1/1. What is the best way to get to a 1/1 without injury? Decrease distance? Decrease pace time? Any other suggestions? Tue, 10 Feb 2015 15:29:22 EST February 2015 Goals / Mileage Totals Share your goals with us and track your progress here. Sun, 1 Feb 2015 14:19:23 EST Question:Disney Half using JG and/or Pace runner For anyone who has run a Disney Race, <BR> I'm doing my first Half at Disney Princess Half Weekend. I will be in the last corral because this being my first. I know there are Pace Runners for what ever time you want to finish in. My question is who do I follow? I know Jeff Galloway is a part of Run Disney so will there be Pace Runners running with walk breaks? It is usually easier to run in a "group", but what if my run/walk pace is different or what if I am actually faster? <BR> If you join... Wed, 21 Jan 2015 13:23:55 EST Age and running An article by Jeff Gaudette <BR> <BR> The Science of aging in runners <BR> <BR> Slowdown for each year over 40 <BR> <BR> The first study we’re examining is a 2010 survey by Celie et al. of nearly 200,000 participants in a 15km (~9mi) road race over a period of twelve years.1 With such a large number of participants, the authors were able to make some statistically powerful predictions. Probably the best news is that for each year over 40, the runners in this study slowed by only 0.2%. Th... Tue, 6 Jan 2015 07:07:58 EST Yay, for Galloway I am new to the team, not to the Galloway program. I ran 2 half marathons in 2014. The first I ran as much as I could the second I did a scheduled run/walk method. I took 11 minutes off of my time. I am training for a full marathon using the Galloway to finish plan. Mon, 5 Jan 2015 02:02:19 EST January 2015 Goals / Mileage Totals Share and track your goals here. Thu, 1 Jan 2015 10:59:46 EST Running slowly Does anyone here have problems making themselves run slower? I've only just started the training, but I really do find it difficult to slow down. Today I even tried the walk/run strategy (although I hadn't read much of the book, and realise that I was doing runs that were too long for my pace etc) and yet I still did a pace that was pretty fast for me. I don't know if this is a mental rather than physical thing, but I find it physically very uncomfortable to go slower. Whether that's imagined... Sun, 21 Dec 2014 16:33:43 EST Question about rehydration I'm currently using a running app to track my long runs to give myself some motivation when I see progress. One of it's feature is a rehydration figure, which I assume is how much fluid I lose through sweat. So for example today I ran 4.5 miles in 46 minutes so the rehydration total was 21.65oz. I imagine that the longer my runs get the more I'll need to drink after. My question is, how soon after a run should I rehydrate? And will I get ill if I drink all the water at once, should I be sippi... Sun, 21 Dec 2014 08:04:09 EST December 2014 Goals / Mileage Totals December Goal: Continue Training for the Austin HALF Marathon Mon, 1 Dec 2014 16:57:34 EST Starting out Quick history: I started run/walking 10 years ago, even completing a marathon using 5/1 intervals, though I stress fractured my tibia as a result of the race. Due to forced rest, no new goal, meeting my husband, getting married, having kids, etc; I haven't run consistently in about 8 years. I started a walking program last spring and have started run/walking again. Currently I'm doing 3/2 intervals. My goal right now is to take my long run slowly up to 5 miles ( right now it's 3), and complet... Sun, 30 Nov 2014 19:28:05 EST Feedback on splits for this Saturday's 10K Hi all, <BR> <BR> I'm running in my third 10K this Saturday. My time goal is 59:30, which would be a PR (my last two 10K's, both run this year, were 1:00:21 and 1:02:06, with the latter time in very warm conditions). Here are my proposed splits: <BR> <BR> Mile 1: 10:00 10:00 <BR> Mile 2: 10:00 20:00 <BR> Mile 3: 10:00 30:00 <BR> Mile 4: 10:00 40:00 <BR> Mile 5: 09:00 49:00 <BR> Mile 6: 08:30 57:30 <BR> Mile 6.2: 2:00 59:30 <BR> <BR> I've been training 2 ... Thu, 20 Nov 2014 12:35:11 EST Video on plantar fasciitis/ /fasciosis This is interesting. <BR> <BR> <link><BR>B2sX5Q </link> Sun, 9 Nov 2014 12:10:06 EST Foot Stretch video These stretches have been very helpful for me. <BR> <BR> <link><BR>Od3GcI </link> Sun, 9 Nov 2014 10:34:48 EST Mental recovery <link><BR>lness/for-the-endurance-racer-recovery<BR>-is-mental-too/2014/11/03/7d199dbc-5ec<BR>5-11e4-91f7-5d89b5e8c251_story.html?wp<BR>isrc=nl_leanfit&wpmm=1 </link> <BR> <BR> My thinking has been fuzzy the last several days. This may explain it! Wed, 5 Nov 2014 08:48:52 EST November 2014 Goals / Mileage Totals November Goals: Continue Training for the Austin Marathon <BR> <BR> 11/01: 3.1 miles <BR> <BR> Running Miles Year to Date: 775.98 <BR> Running Miles in November: 3.1 Sat, 1 Nov 2014 12:48:58 EST question about gear i am new to the team and this method, i have a question .. is there one of the device/gadgets for fitness trackers that will allow you to set up for the 5 minute run / 1 minute walk, meaning that it will let you set up for alerts that go 5 minute run/1 minute walk / 5 minute run / 1 minute walk / 5 minute run / 5 minute walk ... thanks it is hard to watch your watch constantly to run for 5 minutes and walk for 1 minute constantly for a 60 - 70 minute run (jog for me.. LOL) Thu, 23 Oct 2014 16:28:21 EST Maintenance workouts question... I've been running regularly for a year or so (picked it up again after a looooong layoff - I'm 61 now but hadn't run in 20 years) and I recently learned about the Galloway R-W-R approach. I'm giving it a go. <BR> <BR> Here is a likely very dumb question - Are the two scheduled maintenance workouts "regular" running sessions (without walk breaks) or RWR? <BR> <BR> I'll be happy with the "whatever works for you" response, but I wonder what other folks are doing. <BR> <BR> thanks! <BR> <BR>... Sun, 19 Oct 2014 08:18:22 EST race day mind games and giving self a pep talk Hi! <BR> <BR> I'm running a 5K next weekend and I'm hoping to break my PR of 37:32. I have heart problems so despite running for 2.5 years, I'm still on the slow side. I'm not sure I've trained hard enough to break my PR, but I've been training harder the past week, and I've been eating really clean for a few weeks. So....the only variable to play with now is my mind! How do you talk to yourself on race day? Visualizations? Inspire me! Tue, 14 Oct 2014 09:37:36 EST Great running tip (Chafing) <link><BR>ar-tip-easy-carry-chafe-relief?cid=soc<BR>VID_20141011_33294927 </link> Sat, 11 Oct 2014 18:08:31 EST Runner's High (from Men's Health) This is a pretty cool and informative video: <BR> <BR> <link><BR>QxljtRY&list=UUwJfDTNqtM5n-dQBfuuHzYw </link> Fri, 10 Oct 2014 10:05:58 EST Starting Galloway marathon training plan tomorrow Hello, team! I recently signed up for my first marathon and decided I'm going to use the Galloway run/walk training plan for "Marathon to Finish". For those of you who have been using the run/walk method for a while, can you tell me if you think it is OK for my 30 minute runs during the week to be straight running? My training partner and I would like to do straight running for the 30 minute runs and run/walk intervals for the long runs on Saturdays. <BR> <BR> At some point I need to run a m... Mon, 6 Oct 2014 11:33:14 EST Pebble watch and fitness tracker Hi! Do you have one of these? I already have a FitBit and a Garmin for tracking, but this might be fun too.... <BR> <BR> <link> </link> Wed, 1 Oct 2014 15:02:40 EST October 2014 Goals / Mileage Totals October Goals: Continue to ramp up training volume. <BR> <BR> 10/01: 5 miles <BR> <BR> Running Miles Year to Date: 701.43 <BR> Running Miles in October: 5 Wed, 1 Oct 2014 12:11:35 EST Good Article on Pacing <link><BR>to-Be-a-Pace-Machine.htm </link> Wed, 1 Oct 2014 11:54:50 EST Hi, I'm new. My name is Mollee. I've been on Sparkpeople for about four years now but I'm new to Galloway. My father is a trainer and I started running with his group over the summer and I really like it. Last weekend I did a half marathon and my intervals were going great until I got horrible blisters that killed my time but I had a great time. I'm thinking about doing another half in April but I'm worried about training in the winter. Fri, 26 Sep 2014 17:13:41 EST First 1/2 less 1 month away -training question Good morning. So my first every run/race is October 19th and I am doing the 1/2 marathon. I am doing run 10 - walk 1 consistently - doing some short runs of 5 kms 3 times a week and increasing my long runs once a week weekly. So last week on Thursday September 18th I ran 16 km (approx 10 miles). Felt great, did an epson salt bath afterwards. The Toronto Scotiabank Marathon is on October 19th I am doing the half marathon. I have 4 weeks left of training - question to all of you with experience... Mon, 22 Sep 2014 10:02:45 EST My Birthday Present - thanks to all of you :) Yesterday was my birthday - 49 baby! After my long run last week (14km) and my iPhone battery dying on me and asking all of you what watch I should get to help track pace,distance etc.. the majority of you use a Garmin Forerunner 220. Well my hubby being the best damn guy in the world got me one for my birthday:), He heard me speaking about it and doing research on it - he called around various stores and luckily they had a 20% off sale at Runner Room so last night I got a purple and white (v... Thu, 18 Sep 2014 10:02:40 EST Need advice!! I have a friend that used Galloway to provide our training schedule, well then she got injured and after a while she decided to revamp my schedule, she had me running 20 twice and said I didn't need to. Well last week-end I did 15 in the morning and a 5k that evening, yesterday I did 18 straight, next week I have my 20 to do and another friend is telling me I don't need to do it, she says no training plan has you do 3 high miles like that 3 weeks in a row. I did 4 mile recovery run today, cal... Sun, 14 Sep 2014 20:39:49 EST What device to track my km and pace? Hi Gang - well i was doing a long run today - 14 kilometers -woo hoo - and my iphone battery died :( I was at the 12 km mark and battery died on me. I use Nike + app to track my route, pace and kilometers. What device do you recommend that has a long batter life - up to at least 3 hours? I turned off majority of other programs running and my iphone was at 100% when i started so data was only using the nike+ app - a map app -weather app and my music (on my phone not streaming). Any devices tha... Fri, 12 Sep 2014 18:59:48 EST New to team I'm Maria. I have been on Spark for a while but am new to this team. I finished a 5K last year after using Spark's plan, but then after the way winter was I fell out of the running habit. <BR> <BR> Training for a Halloween 5K now using the Galloway method and it is making running fun again, and I'm glad there's a good team here on Spark that I can refer back to and be supported by. Wed, 3 Sep 2014 14:02:36 EST New to Team <em>213</em> <BR> <BR> I am new to this team but not new to Spark People. I recognize so many of you and feel very comfortable joining in. <BR> <BR> I just started back running June 1st after attempting last year. Moving away from FL has been very challenging for me due to many life changes and challenges. <BR> I thought signing up for a Half Marathon would be just what I needed to get my motivation back, and it sure is working. My Race is 9/20, Half Marathon. <BR> <BR> I miss my Runn... Mon, 1 Sep 2014 11:16:15 EST September 2014 Goals / Mileage Totals Goals for September... <BR> Increase volume by increasing long runs and adding a 4th running day each week. <BR> <BR> Sept 01: 8.61 miles <BR> <BR> Total for September = 8.61 miles <BR> Total for 2014 through August = 592.25 miles <BR> <BR> <em>363</em> Mon, 1 Sep 2014 09:22:19 EST New to Team Training for 1st Full! Hi, <BR> <BR> My name is Lori on Spark sassyljb. I have been running a little over 2 years. Have lost a total of 130 pounds have about 20 more to go. <BR> Have run many 5ks a few 10ks and a few halfs. Training for my first full scheduled for Nov 15. The Richmond marathon. Been training with Galloway program using a 2-1 avg of about a 10:30. So far longest mileage I have done is 14 miles kinda worried about 26.2 but determined! <BR> I live in WNC Asheville area in the mountains. I have a 1... Sat, 30 Aug 2014 22:51:24 EST Oct 26th I have been running for a while and I have just this year gotten the courage to do some distance races. I have the Tulsa Run 15K October 26th. I am doing a HM training plan but whether it is the humidity or just frustration I do not have the endurance I should (or think I should). I finally had a good 4.5 yesterday after tons of frustrating runs. I really dont want to be dying at the end of this 15K. Any suggestions would be appreciated. Mon, 25 Aug 2014 10:30:59 EST Hello. Newbie to the Jeff Galloway Training Progra Hi. I just wanted to introduce myself to the group. I'm new to this training method. Mon, 25 Aug 2014 00:33:40 EST METRIC CONVERSIONS :) KILOMETERS TO MILES Here you go : <BR> 5K = 3.1 miles <BR> 10K = 6.2 miles <BR> 15K = 9.1 miles <BR> 20K =12.4 miles <BR> 21K = 13.1 miles = HALF MARATHON <BR> 42K = 26.2 = MARATHON <BR> <BR> ****************************************<BR>**************************************<BR>********************** <BR> Link Below for pace chart: <BR><BR>n_pace_chart.asp <BR> ****************************************<BR>**************************************<BR>********************* <B... Fri, 22 Aug 2014 09:45:59 EST Am I Eating Right?? Good morning <BR> I started running in June and training for 1/2 marathon. <BR> I am extremely happy with my progress and my overall health benefits from running, however I haven't lost any weight and ideally would like to shed a few pounds - not alot maximum 20 would be great. The scale hasn't budged. <BR> Please feel free to view my food tracker ( I just started it 2 days ago but is reflective of my normal eating patterns) and tell me am I including or excluding vital foods that will help m... Thu, 21 Aug 2014 10:39:20 EST This is how I reclaim my life Hi all. My name is Wittenkhiskers, and I am a 42 year old woman who used to be a runner and who longs to be again. It's depressing to think that I've let myself get this out of control--I'm 40+ pounds overweight, have been eating everything in sight, and though I've begun motivating myself to run, I feel like I'm starting all over and it makes me want to cry. I used to be able to just lace on my running shoes and go out for an easy 5 miles at a 9:30 pace. Right now that feels like climbing Mt... Mon, 18 Aug 2014 10:21:18 EST 12 hour race Have any of you trained for and run a 12 hour race? What plan did you use? Sun, 10 Aug 2014 00:09:27 EST August 2014 Goals / Mileage Totals August Goals: Recover from San Francisco Marathon; easy, maintenance running <BR> <BR> Running Miles Year to Date:609.02 <BR> August Miles: Fri, 1 Aug 2014 13:34:46 EST Hello from faraway Hi. I am 59 years old and ready to try this running method again. My sister did the Jeff Galloway program and taught me a lot about his running method. I was running 12 miles and feeling great. However had an accident, not running related, broke my ankle and never went back to running. Now faraway from the US working in an island in the Pacific I want to re start my running. Hope to get to 12 miles again! Tue, 29 Jul 2014 08:10:30 EST Runner wannabe :) I'd never heard of Jeff Galloway (true!) until I saw the team on someone else's page - click, click, click - and thought it looked very interesting. <BR> <BR> I did the C25K 2 years ago - and did one 5K charity race which went brilliantly - then......... I stopped! Don't ask me why! <BR> <BR> I've just been over to Amazon and bought one of the books (the one with the Year Journal) - and when I get paid at the end of July I am going to buy myself some decent shoes (I've got my sights set... Fri, 18 Jul 2014 08:26:19 EST July 2014 Goals / Mileage Totals July Goals: Prepare Mentally and Physically for the San Francisco Marathon <BR> <BR> 7/1: 4.5 miles <BR> <BR> Running Miles Year to Date: 530.2 <BR> July Miles: 4.5 Tue, 1 Jul 2014 19:07:43 EST Training for a half I have been using the Jeff Galloway method for a but a year now. Have done 5k and 10k training plans, and now am working on a half-marathon for a race at the end of August. Love this method because I have had an achy knee in the past but no issues since I used this method. However, I find the short intervals tedious, so I do half mile and then a 1-2 minute walk, depending on the length of the run. The longer running intervals don't make me faster, but I just find it easier to get in a "gro... Sat, 28 Jun 2014 19:42:18 EST How your body beats the heat <link><BR>th-science/how-your-body-beats-the-hea<BR>t/2014/06/10/5f4892e8-f0b6-11e3-914c-1<BR>fbd0614e2d4_graphic.html </link> Wed, 18 Jun 2014 11:10:40 EST Discussing Maximum Heart Rate Catherine posted in the daily check in: <BR> <BR> There are lots of different types of adaptations required to run at different speeds over different distances, some physical, some mental. It just take time and a variety of workouts. <BR> <BR> About your comment that your heart rate went higher than 100% of max for your age group. Have you ever done a test to determine what your max truly is? You really should do that if you are going to monitor your heart rate during training. The familia... Sat, 14 Jun 2014 11:40:51 EST Understanding Run/Walk Ratios for Half Marathon I'm training for my first half marathon and know I can only do it by doing a run/walk. My chiropractor gave me Jeff Galloway's How to Run Until You're 100 which is all about run/walk. Before finding Jeff Galloway, my goal was to work up to a 9 min run/1 min walk. After finding Jeff and having run my first Magic Mile (10 min, making a 12 min half marathon pace); is my training ratio really 1/1 (14 min mile) and my race ratio 1/:30??? PLUS, since it's getting hot already and I'm supposed to... Tue, 10 Jun 2014 17:00:21 EST New to Team, Starting training for Dopey Challenge Good Morning! I joined the team yesterday and have rebooted my SparkPeople account, so to speak... I have found myself using this website at intervals in my life when I needed an extra push, so here I am again! I am using the month of June to get back in the groove of things, health and fitness wise. I just finished a 3 year Master's program and have had little time for much more than running - which Thank God I kept up! I have started attending bootcamp classes 3 nights a week and will s... Mon, 2 Jun 2014 10:11:31 EST June 2014 Goals / Mileage Totals June Goal: Maintenance running <BR> <BR> 6/1: 26.80 miles (San Diego Marathon) <BR> <BR> Running Miles Year to Date: 475 <BR> June Miles: 26.8 Sun, 1 Jun 2014 21:48:43 EST Just joined yesteray Hi all, I just joined your team yesterday after a friend suggested it. I have been running for about 14 months, started with the C25k and have now completed 2 half marathons. The idea of walking seemed crazy to me, but I have a new training partner and she is all about it, new to her as well. We ran 10 miles Sunday 4 min run 30 sec walk and it felt amazing!! I had previously tried 1 mile run 1 minute walk with her and it felt awkward, plus is was an intolerable temperature outside and I ended... Thu, 29 May 2014 11:18:34 EST One more new kid on the block Hi everyone. I started last Sept. To try to work up to running the Diva 5 K last week. Along the way I developed a stress fracture in my second metatarsal, so my plans changed. I started intervals of walking and jogging. I call it woggling. I finished an 8 K walking 4 minutes jogging 1. I did, Indeed do the Diva but I ran 30 sec./walked 45 sec. I actually got my fastest time doing that. It was a fun way to complete the distance when I couldn't jog the whole thing. I've signed up for the Virgi... Fri, 2 May 2014 09:59:56 EST Toot Your Horn: 2014 Victories Share your victories with us! Fri, 2 May 2014 01:09:03 EST May 2014 Goals / Mileage Totals May Goal: Train for the San Diego Marathon <BR> <BR> 5/1: 4 miles <BR> <BR> Running Miles Year to Date: 400.65 <BR> May Miles: 4 Fri, 2 May 2014 01:00:56 EST New to running and need a fitness watch Hi I'm new to running and need a fitness watch that works well with running and other workouts looking for advice on this Sun, 27 Apr 2014 13:55:49 EST Jeff Galloway 13.1 in Atlanta, Dec. 2014 Is anyone planning to do the First Annual Jeff Galloway 13.1 in Atlanta this December? <BR> <BR> I met Jeff in person in January and he was so terrific. I decided I'm going to travel to Atlanta to participate in this race! I am planning to do my first half in September, so Jeff's race will be #2. I'm really exciting and enjoying my half marathon training. Perhaps if anyone else is going, we can plan to meet up, we can talk about it here online, etc. <BR> <BR> Also, last weekend I complet... Fri, 18 Apr 2014 13:38:13 EST Why Train at Slower Pace? Hi! <BR> <BR> I started walking December 2012. I walked my first 5k race a year ago, added jogging intervals gradually thereafter, and ran/walked my first 10k race Sept 2013. I signed up to do a half marathon Oct 2014!! <BR> <BR> I don't really know my run/walk intervals yet. I just got a Garmin Forerunner 220 and I'm playing with the interval function to figure out the best ratio. <BR> <BR> I'm trying to follow Jeff's half marathon training schedule. My longest long run so far has been 9 ... Tue, 15 Apr 2014 23:21:15 EST GPS watch and intervals So I currently have a New Balance GPS watch that fortunately for my pace has an extremely long battery life. (My phone started running out on my 16 mile run but not dead - Which makes me concerned about longer runs) <BR> <BR> However, my watch cannot give me both pacing and intervals. It's either or it appears. <BR> <BR> SO those of you with Forerunner's that have battery lives that last longer than 5 hours- can you see both pacing and get interval beeping at the same time? <BR> <BR> I c... Tue, 15 Apr 2014 17:52:36 EST Marathon longest training run To all the marathoners first is getting closer. <BR> <BR> But I am now scheduled to go to Disneyland the weekend I am to do the 20 mile run of my training plan, which is the longest run of my plan, and thus to me, CRAZY important. I might be able to do it while in California, but honestly not sure if I can get the time away because a slow run at 20 miles is LONG when I'm only there for a long weekend - and uncertain it'd be a smart move with all the walking I will be doing. <BR> ... Tue, 8 Apr 2014 22:54:03 EST Slow Newbie Here Hello team, I am a slow newbie runner, but I am a happy runner (mostly walker). I started about a year and a half ago but had some medical setbacks. For now I have only run 5k's and have been happy with that. My goal is a 10k and maybe more in the future. The run/walk method has been a big help. Sun, 6 Apr 2014 22:09:13 EST April 2014 Goals / Mileage Totals April Goals: <BR> <BR> A) Follow a HR training plan <BR> B) Every run will have low, moderate, or high aerobic HR minutes <BR> C) Some runs will include high intensity (anaerobic) HR minutes <BR> D) All, but the longest endurance lower HR run will be run based on minutes rather than miles. The LSR will be based miles for distance all the while maintaining a lower aerobic HR. <BR> <BR> 04-01: 6.73 miles <BR> <BR> Total for April: 6.73 miles <BR> Total for 2014 as of March 31 = 223.87 miles Tue, 1 Apr 2014 14:58:35 EST Iron strength workout just spent an hour going through the iron strength workout. not so much doing it as seeing what i could do, what i had to modify, what i'm not sure of. i certainly can't start out at his suggestions … not and expect to be able to move the next day. and … well i was never really in shape until around age 59 so there are just things I can't do, or can't do write. so i'm hoping people have suggestions. <BR> i was surprised to discover I can do the plyometric jump squats. for now i settled for 3 ... Mon, 31 Mar 2014 11:49:29 EST Will Be Switching Soon! Hi everyone, <BR> I figure I better introduce myself since I joined the group, but I've been hesitating because I'm currently doing the 5k Your Way training for a 5k on 12 April and didn't want to change training plans mid-training! <BR> <BR> One day while out walking with my hubby I thought hmm I wonder if I can jog? And so I did and was able to go for 15-20 min. I got so excited that I started looking into 5k's and training and was thrilled when I was at the level of the highest 5k Your W... Sat, 29 Mar 2014 16:50:47 EST taper I guess I should technically be doing a 10K training but I'm not. I'm in the middle of a HM training plan since that is my ultimate goal this year and hope to do 2 plans before the half. But now I have a week til my 10K and I am unsure how to approach this next week running. I know they say 15 minute run the day before to prime your body and I doubt I should be the 10 miles in the middle of the week that this weeks training calls for but any other suggestions?? <BR> <BR> thanks. Fri, 28 Mar 2014 08:56:06 EST races too close together? I am planning to run the Royal Parks Half Marathon again on Oct 12, and i would really like to do pretty well — better than in 2012. <BR> There is another race i would like to do 2 weeks before — Paris-Versailles: 16 k. i would normally think it's probably fine as a last training run, and i don't care so much about the time, but … it has a pretty huge hill — about 390 feet over 2 k. the graph is just horrifying <BR> <link> </link> <BR> but if i'm in s... Sun, 23 Mar 2014 20:51:00 EST New Here Hello all. Just joined the team this past week and started the 5K program via the iphone app on Wednesday. So far I am enjoying it and the time goes by really quickly. I haven't ran(successfully) in about 20 years. I have had a few starts and stops over the past couple years, I would start out doing a C25K program, hate the first week, and quit. I find the Galloway method much more doable and lenient. I have decided to do the first few weeks on my treadmill because my neighborhood is nothing ... Sat, 22 Mar 2014 01:35:29 EST The Blahs after a race? This is such a supportive SparkTeam, I had to post here more than any other place. I have a lot of faith in the experience here. <BR> <BR> I had such a good race on Sunday, and I reveled in the aftermath. But now I am dragging my feet, half tired, totally unmotivated, and the feeling of the blahs just will not subside. I feel like I have port-partum blues, or fog on the brain. <BR> <BR> I did get a light, recovery workout in yesterday, but my productivity in my daily life is on auto pil... Thu, 20 Mar 2014 17:46:23 EST crazy thoughts I have been looking ahead to my half that I want to run in November and then some insane thought hit me after I ran 7 on Sunday.....Could I just do the full?? I want to do the full. I think I can manage the mileage weekly for training...I have 20.5 so far this week but still fearful of putting myself out there....perhaps I need a sports psychologist. <em>30</em> Thu, 13 Mar 2014 09:47:26 EST Running Watch Recommendations Hi all, <BR> <BR> Looking to buy a running watch -- my $10 Wal-Mart basic is just not cutting it any more. Looking for some recommendations. <BR> <BR> I'd like to to stay in the $100 to $200 range, GPS (of course), Run / Walk / Run reminders / alerts, and an easy to read display. <BR> <BR> Thanks! Tue, 11 Mar 2014 09:13:14 EST 2014 goals... Achieve 145 pound goal weight (13 more to go!). <BR> <BR> Run a sub 60 minute 10K <BR> <BR> Run and complete the Romeo to Richmond half marathon in an upright position and smiling! Sat, 8 Mar 2014 10:35:50 EST Diva Run Is anyone doing the Diva run in Branson MO? This will be my first half and was wondering if there were going to be any other Galloway runners. Wed, 5 Mar 2014 20:38:17 EST Run/walk with race and pacers?? So I've got my first marathon coming up the end of May and have been increasing my mileage on the weekends. I have been doing a 3/1 interval on the long runs - and I really enjoy this pace- and do 5 to 1 often on shorter runs and frankly don't enjoy those runs as much. I figure as the runs get even longer on the weekends - I will see whether to stick with 3 or do 4 for when the actual marathon comes. <BR> <BR> Anyone have any suggestions about how to determine the intervals best for the a... Wed, 5 Mar 2014 14:44:06 EST Morning I have been quiet for a while. I think the snow is getting me down. There is a reason that I don't live any further north than this....COLD SNOWIY WEATHER. Us Texas born southern girls just can't take it! But from my office window I can see it melting and I am cheering the whole time. I have to start thinking about my 10K it is exactly one month from today. I don't feel ready. UGH. Haven't run since Saturday and I need to get back out there! <BR> <BR> <BR> <BR> Aquarium Run 10K--April 5th Wed, 5 Mar 2014 09:37:50 EST Toot Your Horn - March 2014 Victories Share your victories with us! Sat, 1 Mar 2014 14:44:15 EST March 2014 Goals / Mileage Totals March Goal: Begin training for the San Diego Marathon on 1 June <BR> <BR> Running Miles Year to Date: 170.52 Sat, 1 Mar 2014 14:43:33 EST Moleskin? New Skin? Other options? Does anyone have experience with these products? <BR> <BR> I want to protect my arch that was irritated by my orthotic where the covering had worn off. They’ve been recovered but until they are thoroughly broken in, I want some extra protection. <BR> <BR> Short runs seem OK, but I don’t want a setback. 2 weeks until my HM. Sat, 1 Mar 2014 07:41:54 EST Joining the world of running Hi! My name is Janet, and I just joined the team. I am relatively new to running (actually, wogging-walk/jogging) and am having the time of my life. I have been extremely sedentary most of my life, partly due to asthma and mostly due to a complete dislike of sports, exercise and general activity. About a year and a half ago, I lost a good deal of weight and added exercise to my routine. I started the C25K program and even wogged a 5K. Then a majorly stressful year hit, and I was derailed... Tue, 25 Feb 2014 14:39:29 EST Time to officially join? I’ve been using the run/walk method for over 25 years, long before I ever knew about Jeff Galloway. I began more gradually than anyone else. It was 30 seconds run & 4:30 walk, repeated until 30 minutes. I added only 15 seconds to the run interval each week, decreasing the walk part accordingly. <BR> <BR> It took me 6 months to work up to a 5k, but I did it happily and uninjured. <BR> <BR> I've been run/walking every since. Currently I walk about 1 minute for every mile or every .75 ... Mon, 24 Feb 2014 13:14:35 EST New to team! Hoping to run some races this year Hello all, Rambler61 here. I'm new to the team, but not new to SparkPeople or to running, or to the Galloway method. <BR> <BR> I'm 52, and I've been running for 6 years. The first year-plus, I didn't get much in the way of mileage. I just hurt all the time. My MO at the time was to buy the cheapest running shoe I could find off the rack at the outlet. Finally, after a year and a few months, I bought some good shoes...within two weeks I was pain free, and I started running outside inste... Fri, 21 Feb 2014 17:35:37 EST Jeff Galloway Half Marathon Just announced. <BR> <link> </link> Fri, 7 Feb 2014 11:04:25 EST Toot Your Horn - February 2014 Victories Share your victories with us! Fri, 31 Jan 2014 19:18:11 EST February 2014 Goals / Mileage Totals Goal: Recover from PF and Finish the Austin Marathon with a smile on my face -- 2/16/2014 <BR> <BR> Fri, 31 Jan 2014 19:15:54 EST Short and Long I have made short and long. <BR> Short is the Sweetheart 5K 2.15.14 and the Aquarium 10K 4.5.14 <BR> <BR> Long is the Route 66 HM 11.25.14 and at least 750 total miles for the year. <BR> <BR> I have only logged 36.0 so far for January....stinking flu about killed me. But I will run today and tomorrow <em>104</em> Thu, 30 Jan 2014 09:37:16 EST Sweetheart I am quite the chicken when it comes to running in front of people. I have run 5Ks but it still just freaks me out. I know no one is concerned about me seriously. They are worried about their own PR etc. So I decided this year I was gonna get over that. I signed up for the FIRST of my races this year. Sweetheart Run 2.15.14. Anyone got any tips or suggestions I might try to keep me calm and focused? I have 3 5Ks on my schedule this year in addition to one 15K and a Half in November. <BR> <B... Wed, 29 Jan 2014 09:48:27 EST Wk 16 Training - Austin Marathon (Live2Run4Life) Monday <BR> Long Run <BR> Distance: 16 miles <BR> Location: Gym Track <BR> Target Pace: 11:38 - 12:22 <BR> <BR> Intervals: :30/:40 (1-4), <BR> :30/:35 (5-8), <BR> :30/:30 (9-14), <BR> :30/:60 (15), <BR> :60/:30 (16) <BR> <BR> Splits: 11:46 / 11:35 / 11:24 / 11:29 / 11:26 / 11:36 / 11:25 / 11:28 / 11:13 / 11:28 / 11:38 / 11:25 / 11:52 / 11:35 / 12:36 / 11:01 <BR> <BR> Notes: First, the good news (well, at least for me), no problems at all with my tail bone. It seems to be finally healed... Mon, 27 Jan 2014 23:03:45 EST The Health Hazards of Sitting Kind of scary. <BR> <BR> <link><BR>nal/the-health-hazards-of-sitting/750/<BR>?hpid=z5 </link> Sun, 26 Jan 2014 10:22:50 EST idea for a first marathon <BR> <link><BR>athon-english-version/ </link> <BR> <BR> but in 2015. no i won't be retired by then but … a gorgeous goal and run. anybody wanna come?? roughly around Memorial Day weekend, i guess. <BR> <BR> the hill is at the beginning (30 meters), seems pretty flat thereafter, ranging from 0-12 meters. <BR> there's a graph/map in the pictures in the French part: <BR> <BR> <link><BR>sentation-marathon-baie-mont... Sat, 25 Jan 2014 07:41:11 EST Wk 15 Training - Austin Marathon (Live2Run4Life) Tuesday <BR> Stamina Workout <BR> 3 x 2 miles (800 meter rec) <BR> Location: Gym Track <BR> Intervals: :45/:15 (1-2), :30/:12 (3-4), :30/:10 (5-6) <BR> Target Pace: 9:27 <BR> <BR> Splits: 9:19 / 9:11 / 9:27 / 9:23 / 9:27 / 9:15 <BR> <BR> Notes: My glutes were still stiff and a little sore from Sunday's race. You'll notice how in each of the two mile repeats, the second mile is faster than the first. That is because it took a while to loosen up after each recovery interval. I think I wo... Wed, 22 Jan 2014 00:46:12 EST Thank you Hi to all of you, <BR> <BR> I want to thank you all for your advice and support. I ran my first half marathon in 2:55:44 due to the Galloway method. You all provided me with the knowledge to understand the system and to really help apply it to real world running. Used a 4 run 2 walk. It worked great. Felt good after it was all done. Thought you should know how much difference your support made. Tue, 21 Jan 2014 10:51:51 EST excersize bike Has anyone every used an excersize bike for cross training? Also did you use an upright bike or the other type? Mon, 20 Jan 2014 09:08:28 EST Galloway Half-Marathon Training Plan Hello all, <BR> <BR> I've been diligently following the JG training plan for a half-marathon in April. My goal is to finish, not time. Everything is fine so far, however, I'm looking at the next few weeks for long runs and seeing 8, 9, 11, 14 miles, etc. and getting nervous--thinking about switching to the Higdon schedule, but still doing the run/walk intervals. <BR> <BR> Has anyone actually completed the JG training plan? If so--how did it go? Maybe it's just the nerves...I'm getting to t... Thu, 16 Jan 2014 21:15:41 EST PF and shoes i own no stock in this company, only several pairs of their shoes (which i love)(and i gave 2 pairs for Xmas, to DD and my sister). designed by a biomechanics phD/MD and apparently excellent for/designed in part for PD, which has been a topic of conversation here lately <BR> <link><BR>cher-creates-new-shoe-oesh-to-ease-pla<BR>ntar-fasciitis-pain-designed-for-women/ </link> <BR> service from them and answers to questions is also great. Thu, 16 Jan 2014 06:52:23 EST Wk 14 Training - Austin Marathon (Live2Run4Life Tuesday <BR> Easy Run <BR> Distance: 6 miles <BR> Location: Gym Track <BR> Intervals: :30/:60 (miles 3-6) <BR> <BR> Splits: 16:14 / 14:48 / 11:51 / 12:20 / 12:22 / 12:10 <BR> <BR> Notes: I was disappointed today. I started running, only to discover that my tailbone was very irritated, which made running very uncomfortable. It wasn't so bad that I couldn't run, but uncomfortable enough that I didn't want to. I slowed things down, ran six miles and called it a day. I will try again tomorr... Tue, 14 Jan 2014 23:45:03 EST Returning Member I'm back! Ruptured my Achilles Tendon late 2012 and couldn't really start running until Jan 2013.... I got out of the habit of being on SP due to my layoff...but really have started back run/walk in earnest. <BR> <BR> I ran a 5K (First on First) 1/1/14 in 32:56 with which I was pleased. I am going to run a 10K in March and a 15K in April as part of training for a Half in May. Depending on how that goes, I may sign up for a full in October. Would really like to try a full but not sure how we... Mon, 13 Jan 2014 16:28:32 EST Shoe pod recommen dations? like Nike+ Hi All, <BR> <BR> My BF brought my <em>315</em> from the garage to the basement and in the move it must have jostled the wires around and now it will no longer recognize the belt moving, so no time elapse, distance or speed. sigh. <BR> <BR> I am guessing right now that I did a mile in my power walking and time spent based on previous experience. <BR> <BR> I do not really want to buy a watch like the Garmin, they are just so dang large! But I am interested in perhaps getting a foot po... Mon, 13 Jan 2014 13:05:26 EST STILL sick Just as I got over bronchitis, I got a horrible head cold. While I'd ordinarily run through it, I feel like my resistance is nil. So once again gonna miss my long run for the week! I've got 5 weeks left until my Disney Princess Half, and I'm starting to get worried that I won't even finish let alone better my time. Sat, 11 Jan 2014 13:52:13 EST Week 2 in the rain... Week 2, 4 mile run. It starred POURING just before mile three, but we made it. <BR> <BR> Heather: I love my Brooks Adrenaline GTS 12s. Not as pricy as the new 13s and supportive for my (for now!) bigger frame. I also liked my Nike Bowermans I had a few years ago. Sat, 11 Jan 2014 13:16:58 EST Wk 13 Training - Austin Marathon (Live2Run4Life) FRIDAY <BR> Easy Run <BR> Distance: 4.67 miles <BR> Location: Ledge Mtn <BR> <BR> Splits: 22:06 / 12:31 / 11:47 / 11:47 <BR> <BR> Notes: First run since the aborted speed work on Tuesday, the day after my fall (where I landed hard on my tailbone and glutes). I can't say today's run was comfortable, but it wasn't too bad. My right glute is OK, the left still a little sore. Running didn't make it feel any worse, but I did get tired fairly quickly. I tried to stay relaxed, but I could tell tha... Fri, 10 Jan 2014 19:26:06 EST New here... first week done! I am excited to continue this program. Ran the first week of the half-marathon program yesterday. Two of my friends are doing it with me so YAY for accountability! Sun, 5 Jan 2014 12:38:13 EST New to team ...and hoping for a first marathon Hey all! <BR> <BR> I do not know why I didn't consider looking for a Galloway spark team earlier!! <BR> <BR> I got into running Dec of 2012 with my first 5k after a lot of treadmill. 2013 brought me a handful of races and 3 half marathons, so I decided I'd give it a try for one marathon in 2014. Honestly, I'm not sure the marathon will be my thing after how I feel after half marathons (however, I'll admit, I have never properly 'trained' for one and have been lucky. I do not think that is... Sat, 4 Jan 2014 19:17:26 EST So glad to have found this forum! Hi -- I joined Penguin Runners yesterday and then found my way here. So happy to have found you! I've been using the Galloway method for over 10 years. Run/walk has been the only way for me to train over time without getting sick. I've finished several half marathons and 2 marathons. My last race was NYC marathon back in 2010. Got a bit burned out by the marathon training and have been running on and off since. Last September I started training for the Disney Princess Half Marathon on Feb. 23... Sat, 4 Jan 2014 11:38:40 EST Need help getting back on track after bronchitis Hi - SO glad to have found this forum!!!! I'm training for the Disney Princess Half in late Feb. - I'm using the time goal program to see if I can speed up a bit ("speed" being a relative term - I am a definite penguin). I came down with a nasty bronchitis over the holidays; it's left me far weaker than I expected, and I'm figuring I'm going to wind up about 3 weeks behind in my training program. My last long run was 13 miles, about 3 weeks ago. My question is where do I pick up in my trainin... Sat, 4 Jan 2014 10:37:56 EST Wk 12 Training - Austin Marathon (Live2Run4Life) THURSDAY <BR> Easy Run <BR> Distance: 6 miles <BR> Location: Gym Track <BR> Intervals: :30/:30 <BR> Target Pace: 10:52 - 11:38 <BR> <BR> Splits: 11:00 / 10:54 / 10:32 / 10:31 / 10:33 / 10:00 <BR> <BR> Notes: I ran after ST. Leg exercise was 3 sets of squats to exhaustion :-) I walked for one mile between bouts. <BR> <BR> Normally, today's run would be a marathon pace tempo run. But after Tuesday's aborted speed work, I decided to be more conservative and swap tomorrow's easy run with today... Thu, 2 Jan 2014 21:29:30 EST January 2014 - Goals and Mileage My Goals are TBD.... <BR> <BR> 01-01: 5.02 miles <BR> <BR> Total for January: 5.02 miles <BR> Wed, 1 Jan 2014 10:40:16 EST The Phoenix Rock N Roll Marathon January 19th Rock N Roll Marathon-half, mini and Marathon. Phoenix Arizona. 3 weeks left. Sun, 29 Dec 2013 18:29:20 EST Rock N Roll Marathon Phoenix AZ Rock N Roll Marathon Phoenix AZ <BR> <BR> -mini, half, full, relay Sun, 29 Dec 2013 14:53:33 EST Wow I can't believe there is a Jeff team! Hi, <BR> <BR> I am so excited to find this team on spark. I have been using Galloway training for about a year and am signed up for my first half marathon. Running has become my coping skill for everything that bothers me. I am looking forward to supporting others and discussing various experiences that people have had using this method. <BR> <BR> I am down today with a cold and attempted to run my second very long run yesterday (14 miles) I literally "hit the wall" at 8.97 miles. At first ... Sun, 29 Dec 2013 14:29:21 EST Wk 10 Training - Austin Marathon (Live2Run4Life) Monday <BR> Recovery Run <BR> Distance: 3.25 miles <BR> Location: Treadmill <BR> Ave Pace: 11:40 <BR> <BR> Notes: I took walk breaks by distance on this one. For the slower run segments, I walked 100 meters and ran 300 meters. As I picked up the pace, I both ran and walked a little longer. It was pretty ad hoc. Mon, 16 Dec 2013 23:16:38 EST Wk 9 Training - Austin Marathon (Live2Run4Life) Monday <BR> Easy Run <BR> Distance: 6 miles <BR> <BR> Notes: I did this one on my treadmill. I started at 3.5 mph (17:09 /mi), and gradually increased the speed by .1 or .2 mph every 2, 3, or 400 meters until I was running 6.4 mph (9:22 /mi), about midway through the run and then I reversed that and gradually decreased the speed until I was walking again at the very end. <BR> <BR> Except for the walking at the very beginning and end, plus a short walk every 2 miles to allow me to hydrate, I... Mon, 9 Dec 2013 20:32:09 EST Went to a PT last night So in an earlier post I mentioned how much this pain hurt around one of my knees back in Sept. I was training for my 1/2 on 10/5 <BR> <BR> I thought it was the IT band as I was increasing mileage, running on hills and running on uneven ground. However when I showed the PT where the pain was she said that is not the IT band. <BR> <BR> Instead, I have a tight hamstring with overuse (oh snap), week posterior sling system and tight quads and Hip Flexors. <BR> <BR> Have many stretches to do... Wed, 4 Dec 2013 11:36:20 EST Moving up in distance Hi Gang, <BR> <BR> I've used Jeff's book on 5K and 10K running to get me through those distances. I haven't ran a 10K race yet but that is on the list for this summer. I might even try for a half marathon in September. I'm looking for the support that all of us need to stay motivated. Thanks a bunch! <BR> <BR> Dan Tue, 3 Dec 2013 21:13:48 EST Wk 8 Training - Austin Marathon (Live2Run4Life) Tuesday <BR> Speedwork <BR> 3 x 1600 (600 m recovery) <BR> Location: Gym Track <BR> Target Pace: 8:19 - 8:39 <BR> <BR> Splits: 8:11 / 8:04 / 8:07 <BR> <BR> Notes: For Sunday's 5K, I used :60/:10, but felt like I started out too fast with those. So for today, I cut back slightly to :50/:10, and that worked well. It also helped having no hills on the gym track. <BR> <em>211</em> <BR> My heel feels fine, so I think I'm ready to go back 100% with my training plan. I didn't exactly take the... Tue, 3 Dec 2013 17:02:18 EST Where do you start at the beginning of a race? When doing the run/walk/run where do you place yourself at the beginning of the race? I find I'm either weaving in and out of walkers, or in the way of runners. Do you run a few minutes to get clear of the bunch then go into intervals? I've tried being in the back and to the side, either way it's a bit frustrating and I end up running for quite a few minutes before settling into my intervals. I know it'll be different in every race but does anyone have a preference? Sun, 1 Dec 2013 14:51:22 EST Toot Your Horn - December 2013 Victories Share your victories with us! Sun, 1 Dec 2013 11:32:52 EST December 2013 Goals / Mileage Totals December Goal: Follow training plan for Austin Marathon <BR> <BR> 12/01: 3.14 miles <BR> <BR> Running Miles year to date: 1528.42 <BR> Running Miles in December: 3.14 Sun, 1 Dec 2013 11:31:49 EST New to the team I just saw this on the featured teams and it caught my eye. Been on spark for two weeks now and am seeing a change in my attitude to food and exercise already. Not new to running, have done 3 half marathons, 2 5ks and a 10k before, as well as a Spartan Sprint, but am always looking for ways to improve. Look forward to getting to know you all. x Sun, 1 Dec 2013 04:53:30 EST Bursitis? Help! Hi... I just joined spark people last week and was easing back into regular exercise by waking on the treadmill. Yesterday my left hip(on the side) was very painful and is again today.... <BR> Doing a google research I think I have a case of bursitis? Has any one had it? What did you do to heal it? It bums me out because I am feeling really motivated to move more, get back into run/walking and get some of this weight off. Sat, 30 Nov 2013 10:32:26 EST Wk 7 Training - Austin Marathon (Live2Run4Life) Wednesday <BR> Easy Run <BR> Distance: 4.74 miles <BR> Location: Ledge Mtn <BR> <BR> Splits: 15:34 / 9:22 / 9:16 / 9:18 <BR> <BR> Notes: My heel did not bother me during the run, although I was wrong in thinking it was 100% recovered. There is still a little tightness, but no pain or discomfort, at least not on this short run. I will keep rolling and stretching it. <BR> <BR> I took the Gymboss, but did not use it, opting to take walk breaks by feel instead. It was good running weather -- u... Wed, 27 Nov 2013 18:23:26 EST Getting back on track..... Hi, my name Is Joyce. I'm from baltimore. I just joined sparkpeople a few days ago.I started run/ walking last year. I haven't run a race since July. Life just got in the way and I got off track. Just signed up to do a 5k on jan 1st. Wed, 27 Nov 2013 14:57:36 EST Newbie Hello! I just started SparkPeople a week and a half ago. I would like to run a half marathon next fall and a full one the following spring. I started to train once before and got a stress fracture on my shin. This time I plan to start with strength training and low-impact cardio to build myself up before I start pounding pavement. <BR> <BR> I really like the idea of Jeff Galloway's approach and I look forward to being a part of this SparkTeam! <BR> <BR> Cheers, <BR> Tina Mon, 25 Nov 2013 16:33:15 EST transition from running straight to run/walk/run I've been running pretty regularly for the past 5 years, and though I've dabbled with run/walk/run before, I've pretty much always stuck with running straight-through. However, I frequently am plagued with knee injuries and have heard that run/walk/run might be better on my knees, so after taking a month and a half off from running to let my knee feel better, I started run/walk/run last week and have been doing that for all of my runs recently. What I've noticed is that not only do I feel s... Tue, 19 Nov 2013 12:43:30 EST Wk 6 Training - Austin Marathon (Live2Run4Life) Monday <BR> Easy Run <BR> Distance: 6 miles <BR> Intervals: :30/:30 <BR> Location: Ledge Mtn <BR> Target Pace: 10:52 - 11:38 <BR> <BR> Splits: 11:02 / 10:41 / 10:59 / 10:36 / 10:39 / 10:47 <BR> <BR> Notes: Upon reflection, since the sequencing of different types of workouts is important in this training plan, I decided not to restructure this week to squeeze in the missed long run. Instead I stuck with the plan for today as written and am just counting Saturday's and Sunday's runs as missed... Mon, 18 Nov 2013 22:47:26 EST Wk 5 Training - Austin Marathon (Live2Run4Life) Tuesday <BR> Speed Work <BR> 5 x 1K (400 m recovery walk) <BR> Target Pace: 5:10 - 5:22 <BR> Location: Gym Track <BR> <BR> Splits: 5:02 / 5:05 / 5:03 / 5:00 / 5:01 <BR> <BR> Notes: I'm sure not running on Monday helped with today's pace (I was at the vet's twice yesterday, so had to cancel the scheduled run.) <BR> <BR> I am still tired (not sleeping well or enough) and there are many stressors in my life right now. Having trained hard when I had fewer external stresses to deal with, I can... Tue, 12 Nov 2013 16:54:52 EST Help with the Galloway app I am new here, happy to find this group! <BR> <BR> Is there any way for the 10K app to just do the interval timing for you without the workout. I have a 5K coming up and I want to use it for race day. I also want to use the timing for longer runs than the preset workouts. Right now I workout on a treadmill and after the preset workout I just keep going but that will be hard on race day. <BR> <BR> Is there a way to make it work with the 10K app, do I need a different Galloway app or a d... Thu, 7 Nov 2013 01:08:52 EST Wk 4 Training - Austin Marathon (Live2Run4Life) Monday <BR> Easy Run <BR> Distance: 6 miles <BR> Target Pace: 10:52 - 11:38 <BR> Location: Ledge Mtn <BR> Intervals: :30/:30 <BR> <BR> Splits: 11:27 / 10:51 / 11:11 / 10:40 / 10:53 / 10:42 <BR> <BR> Notes: This afternoon was damp and very overcast (it rained this morning), with the temperature a steady 67 degrees. No wind at all. I felt no lingering effects from yesterday's long run, either physically or mentally. The miles seemed to zip by. It wasn't that long ago that this particular 6 mi... Mon, 4 Nov 2013 20:34:53 EST Running a 5K without a walk break Hi All! <BR> <BR> I really want to get to the point where I can do a 5K without needing a walk break. I can run a full mile before the break. Mostly I do the 4:30/:30 ratio right now though. Any suggestions on a phone app to use or how to make the jump using Jeff's 5K app? <BR> <BR> Thanks! Mon, 4 Nov 2013 10:33:51 EST nice to be here <em>524</em> <BR> <BR> Like the title says, it's nice to be here, lol. Used to run quite a bit when I was younger then quit, now I have a year of running under my belt again and am looking to keep it constant. I love the Galloway method because my joints don't hurt using intervals--that's a big win as far as I'm concerned because I love to run! Nice to see a group devoted to it ;-). Fri, 1 Nov 2013 13:30:50 EST Toot Your Horn - November 2013 Victories Celebrate your victories with us! Fri, 1 Nov 2013 11:17:49 EST November 2013 Goals / Mileage Totals Goals: TBD Fri, 1 Nov 2013 11:15:42 EST first 8k I ran my first 8k race last Saturday. I was a little nervous because I have only done 5k up until this point. I set my gym boss to 2:30/1:00 with an overall time goal of an hour. I had never used the Galloway program during a race so I was not confident that it really worked. At the beginning of the run I was about one of the last people, but halfway through the race I started to slowly pass other people. I finished in 58 minuets, which may not be fast for some people, but for me it was a pr... Tue, 29 Oct 2013 14:31:21 EST Wk 3 Training - Austin Marathon (Live2Run4Life) Monday <BR> Recovery Run <BR> Distance: 6.25 miles <BR> Location: Ledge Mtn <BR> Intervals: :20/:40 <BR> <BR> Splits: 18:08 / 12:29 / 11:42 / 12:07 / 11:38 / 12:40 <BR> <BR> Notes: It was very heavily overcast first thing this morning, so the temperature had not changed much since last evening -- still around 70. But very, very humid. You could see (and feel) the moisture in the air (just slightly short of actual fog). The clouds started to thin about half way through the run, but the sun d... Mon, 28 Oct 2013 20:28:01 EST Wk 2 Training - Austin Marathon (Live2Run4Life) Tuesday <BR> Speed Work <BR> 12 x 400 (400 rec) <BR> Target Pace: 2:04 - 2:10 (5K - 10 pace) <BR> Location: Gym Track <BR> <BR> Splits: 1:56 / 1:56 / 1:52 / 2:02 / 2:02 / 1:59 / 2:01 / 2:04 / 2:03 / 2:04 / 2:04 / 2:03 <BR> <BR> Notes: I've decided to switch to the Hanson Marathon plan (from their book). This plan devotes the Tuesday workout to a faster paced workout. The first half of the plan, this is traditional speed work (aka shorter intervals); the second half of the plan, this is sta... Tue, 22 Oct 2013 22:58:35 EST lunch before a half marathon taking an 8:30 am train to Amsterdam ... regular breakfast of whole grain bread and café au lair. it's a 3 hour train ride, and then i need basically to get directly to the race, pick up my bib & meet Liz, -- looks like they expect the last corral to start by around 2. so what do i take on the train for my lunch. i was thinking of a spanish tortilla/omelet (eggs, potatoes & a little onion), and maybe an apple. or pasta salad/room temperature leftover pasta, or ?? uncomplicated suggestions wan... Thu, 17 Oct 2013 11:11:26 EST Running Magazines????? I am interested in subscribing to 1 or 2 running magazines that will "show up" on my Kindle. <BR> <BR> Any suggestions - which one's seem to be the better running magazines? Wed, 9 Oct 2013 13:34:47 EST another new member Hi all, just joined the group, but have been using the Galloway method since my great friend Striver57 introduced me to it and gave me one of her Galloway books. I have managed to get up to half marathon distance (just) thanks to the intervals, and am running the Amsterdam half in just under 2 weeks, with Striver. <BR> <BR> Looking forward to reading lots of motivating posts from you all. <BR> <BR> Liz Tue, 8 Oct 2013 08:44:04 EST October 2013 - Goals and Mileage October Goal..... <BR> To run injury free.... <BR> To run injury free and try to increase intensity again. <BR> I will be happy with running any mileage!!! <BR> <BR> <em>312</em> <BR> <BR> Things I've done to heal this body.... <BR> <BR> 1) Reduced intensity <BR> 2) Removed extra inserts from running shoes <BR> 3) Reduced volume <BR> <BR> Now I have been running without any pain or irritations for a week. Tue, 1 Oct 2013 12:43:58 EST Wk 18 Maintenance Running (Live2Run4Life) SUNDAY <BR> Long Run <BR> Time: 3 hours <BR> Distance: 13.27 miles <BR> Location: West Rim, Ledge Mtn <BR> Intervals: <BR> :20/:60; :20/:40; :20/:60 <BR> <BR> Mile Splits: 15:03 / 13:37 / 12:43 / 13:20 / 13:49 / 13:07 / 12:42 / 13:03 / 13:45 / 13:14 / 13:58 / 13:38 / 13:57 <BR> <BR> Notes: I got lucky with the weather today. A front came through last night bringing rain and lower temps. The forecast was for it to stay below 75 all day and that proved to be true. It is a one day respite. Th... Sun, 29 Sep 2013 19:29:36 EST This really is sucky <em>39</em> My 1/2 training has been going along just fine. I am in week 11. I am following Hal Higdon's plan this time to see if I fare better than when I did the Jeff Galloway plan 2 yrs ago. I looked, there isn't a Hal Higdon group, hope it's okay I post her, you ladies are such a huge help! <BR> <BR> Last Sunday I did a 9 mile run and at 7.7 miles thought I was going to die. The intense pain in my left knee forced me to walk breaks. The hip pain wasn't that bad, but the knee...ow. ... Wed, 25 Sep 2013 15:36:15 EST Wk 17 Maintenance Running (Live2Run4Life) MONDAY <BR> Easy Run <BR> Distance: 4 miles (5 miles total) <BR> Location: Gym Track <BR> <BR> Mile Splits: 12:23 / 10:32 / 9:44 / 9:29 <BR> <BR> Notes: I got a good night's sleep last night, but my sinuses have been really irritated since we got home from Maine -- lots of drainage and irritation, but I don't feel sick. I think it is a combination of the two short nights/early flights, so many hours on planes in a short time span, the drier air In Maine and, especially, the 4 hours spent on... Mon, 23 Sep 2013 21:05:31 EST Which book to start with? Hello! I can run 5K without too much trouble and I've run 10K a few times. I'd like to run a half marathon next year or the year after. Which Jeff Galloway book would you recommend for me? <BR> <BR> I started to run with the Couch to 5K program and a Learn to Run clinic at the Running Room. I do 5-1 or 4-1 run-walk intervals. I've never been athletic until I took up running a year ago so I don't have endurance strength built up like some might. <BR> <BR> Thanks in advance! Mon, 23 Sep 2013 15:16:10 EST What to do now? Having finished a 10K, I'm looking at a half-marathon--but not until next year. I have the JG book on 1/2-thons and see his 17 week program. As far as training goes now--what should I do? I don't want to lose my current level of running, but I don't want to jump into the marathon training, either. <BR> <BR> Thanks for any advice! Sun, 22 Sep 2013 07:47:02 EST Very excited to have found this site. Hello everyone. I am a huge Galloway fan. His running program truly changed my life. I have always loved running, but I could never get past a 2 mi wall and felt like a failure. Now with his walk/run program, I am up to 5 mi (supposed to do 6 this weekend) and plan on running a 1/2 Marathon Dec 1. I was walk/running before but only because I was exhausted, felt terrible and couldn't go on without stopping and walking. Now I start walking early on and alternating walking with running and... Fri, 20 Sep 2013 13:34:06 EST Hi everyone! I'm new... I'm nearly at my goal weight after losing 60 pounds this year with SP. I started running earlier this year with the Running for Rookies 5K program. I really enjoy it, and completed my first official 5K in April (with some walk breaks). I had to back off running for a few months due to some hip pain, but am back to it and looking forward to cooler weather and to more races. I've been trying to work up to running the whole 5K distance with no walking, but now after looking into the Galloway... Sun, 15 Sep 2013 22:05:07 EST Wk 16 Maintenance Running (Live2Run4Life) SUNDAY <BR> Medium Long Run <BR> Distance: 8 miles (9 miles total) <BR> Location: Gym Track <BR> Intervals: <BR> :20/:40 (1-6) <BR> :20/:30 (7-8) <BR> <BR> Mile Splits: 11:59 / 11:47 / 11:47 / 11:40 / 11:57 / 11:10 / 10:58 / 10:44 <BR> <BR> Notes: I had another short night last night, so I was a little tired today. I was tempted to postpone this run, but decided to just keep it very easy and see how far I could go. I wanted to run at least 90 minutes, which I did. <BR> <BR> My biggest pro... Sun, 15 Sep 2013 20:34:38 EST Wk 15 Maintenance Running (Live2Run4Life) SUNDAY <BR> Run by Time <BR> Time: 90 minutes <BR> Distance: 7.6 miles (8 miles total) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Miles Splits: 12:51 / 12:03 / 11:53 / 11:49 / 11:45 / 11:40 / 11:24 / (6:41) <BR> <BR> Notes: My goal today was to get more time on my feet. I wanted to keep the pace easy, so I ran by time rather than distance -- 90 minutes, which is 30 minutes longer than I've run since my bout with the flu. <BR> <BR> I find that running by time wor... Sun, 8 Sep 2013 23:16:22 EST Compression socks/sleeves do you use them My calves tend to tighten up after running hills. I hydrate properly and get plenty of potassium. I was looking into getting compression socks or sleeves to increase blood circulation. I am old school tend to wear full length socks to keep my shoes from digging in to the back of my feet <BR> <BR> First question - do you use compression socks or sleeves when you run. <BR> <BR> Second question - do you have a favorite brand or one you would avoid? <BR> <BR> Thanks. <BR> <BR> Mike Sat, 7 Sep 2013 11:06:16 EST Stride Analysis video I found this video fascinating and wonder how a stride analysis on me would change my level of performance. <BR> <BR> <link><BR>is=chris-solinsky-stride-analysis </link> Thu, 5 Sep 2013 10:23:19 EST Wk 14 Maintenance Running (Live2Run4Life) SUNDAY <BR> Distance: 6.3 miles (7.3 miles total) <BR> Intervals: :20/:30 (1-2) <BR> :40/:20 (3-4) <BR> :50/:20 (5-60 <BR> Location: Gym Track <BR> Enjoyment Level: 2+ (out of 3) <BR> <BR> Mile Splits: 10:57 / 10:42 / 9:43 / 9:53 / 9:42 / 9:33 <BR> <BR> Notes: I felt really good for the first 3.5 miles. I was aware of some fatigue towards the end of mile 4, so I extended the run segment and slowed down a little. I think the problem was partly physical but also a lot mental. My brain is stil... Sun, 1 Sep 2013 20:40:42 EST September 2013 Goals and Mileage My goal for September is 95 miles. <BR> <BR> 2013 GOAL: 1000 miles <BR> Miles as of 08/31 = 622.04 Sun, 1 Sep 2013 06:11:58 EST time of day for long slow run Every long run I have ever done has been in the morning. I sometimes do others runs in the afternoon (though only once since June this year). but it's cooled off here plus DH & DD are going to a 4 pm Berlin Philharmonic concert tomorrow night and I thought it might be more family friendly to be here for breakfast and go out while they're out. only now i'm worried that setting out at 3 or 3:30 pm for 13-14 miles might result in my tiring out much faster than I do when I run in the morning. thi... Sat, 31 Aug 2013 09:36:16 EST Wk 13 Maintenance Running (Live2Run4Life) SUNDAY <BR> Distance: 4 miles <BR> <BR> Notes: I ran one mile then switched to walking. Even though the flu symptoms were all gone and I felt OK prior to the run, I quickly discovered that I had very little energy for running. <BR> <BR> WEDNESDAY <BR> Distance: 4 miles (5 miles total) <BR> Intervals: :20/:40 (1-3) <BR> Freeform (4) <BR> Location: Gym Track <BR> Enjoyment Level: 2+ (out of 3) <BR> <BR> Mile Splits: 11:56 / 11:53 / 11:40 / 10:28 <BR> <BR> Notes: I felt much better today tha... Wed, 28 Aug 2013 22:02:34 EST New Hi everyone. I'm joining in order to motivate to begin running again. The last time I ran was around two years ago. I trained and ran a half marathon and then I just rested a little too long. Now I want to get back to running and to the fitness I gained when I trained for runs. Sat, 24 Aug 2013 17:13:59 EST Checking in Hello everyone. I was just made aware of this team by a member of one of my other teams. I am looking forward to visiting with other people who run/walk. I am 65 and have been retired for eight years. I took up run/walking after retiring to lose weight. I have completed several 5k's, a couple of 10 k's and five half marathons since retiring. I haven't entered a race in two years, so I need to get back on track. Sat, 24 Aug 2013 06:45:59 EST Kid Snippets: Runners This is a totally hilarious video for all you fellow runners...Running as imagined by kids: <BR> <BR> <BR> <BR> Tue, 20 Aug 2013 13:32:33 EST Trillium training log August 19-26 Monday AM. Easy 30 minute run in the park at the same time as my son. We don't e <BR> Run together anymore. <BR> <BR> PM. 12 km row, lots of steady state with power 10 s. Felt moderate. Mon, 19 Aug 2013 22:57:39 EST Wk 12 Maintenance Running (Live2Run4Life) SUNDAY <BR> Long Run <BR> Distance: 16 miles <BR> Intervals: <BR> :30/:30 (5) <BR> :15/:30 (6 - 13) <BR> Freeform (14 - 16) <BR> Location: West Rim, Ledge Mtn, Mesa <BR> Enjoyment Level: 3 , 2, 1 (from start to finish) <BR> <BR> Mile Splits: 18:50 / 19:31 / 19:21 / 19:14 / 12:40 / 12:48 / 12:48 / 12:51 / 12:32 / 12:26 / 12:15 / 13:19 / 12:13 / 13:05 / 11:51 / 11:25 <BR> <BR> Notes: This turned into a very challenging run, mostly because of the heat. It was a lovely morning at first, around ... Sun, 18 Aug 2013 16:59:16 EST First Run Since Breaking My Arm SATURDAY (8/17) <BR> Easy Run <BR> Distance: 5.1 miles <BR> Intervals: Mixed <BR> Location: Ledge Mtn <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Miles Splits: 21:46 / 12:25 / 11:34 / 11:05 / 17:06 <BR> <BR> Notes: It has been two weeks since I broke my arm and had surgery to repair it. I haven't run since the day before I fell, so 16 days. That's the longest I've gone without a run in a long, long time. I don't really remember how long ago it was that I had this extended a break. It may b... Sat, 17 Aug 2013 14:24:46 EST Sore Knee Solutions? Hi, guys! I'm back after a long hiatus from exercise and a BIG weight gain. I've started run/walk training and hope to return to half marathon level. (Love those long, slow runs on a Sunday.) I'm into the middle of my third week and I've been having knee pain since the start. Guessing it's from the extra weight. <BR> <BR> Have any of you run through knee pain while waiting for pounds to fall away and conditioning to build? How much knee pain is too much knee pain? And why is it that knees hu... Wed, 14 Aug 2013 17:50:59 EST Trillium Training Log Aug 12-18 Monday, <BR> AM Really easy 4k row. This was a social thing. In a single scull. <BR> PM 7 seat in an 8, we did 12k, 2 k warm up, 2k 3/4 pressure with 5 power tens, 2k drills, 2k 3/4 pressure with 5 power tens, 2k drills, 2k 3/4 pressure with 5 power tens. Drills are easy, the pieces with the power tens leave you out of breath <BR> <BR> Tuesday <BR> AM Sculling with a coach, steady state working on technique, did 7k <BR> <BR> Ate a banana and then did a 20 mile run/walk. I took it... Wed, 14 Aug 2013 15:10:55 EST big toe pain I have got pain in my big toe of my left foot. It shows up mostly on my long runs. I wear Ascis gel shoes, but I have never really went to a runner store to be fitted for shoes. I am training to do a half and I am wondering if maybe my pain is related to a pronation issue. Has anyone else had this problem? Thu, 8 Aug 2013 13:46:07 EST Effects of running? Okay..quick question...I ran a half marathon back in May. I wasn't properly hydrated, I came down with the stomach flu the week before the race. So I blamed the intense headache and nausea (which eventually led to me throwing up the little water I was able to keep down after the race)...I took like an hour nap and then was fine and could eat and everything. <BR> <BR> I'm in training for another half marathon. I completed 8 miles for my long run last week and was fine. I did nine miles to... Thu, 8 Aug 2013 07:19:54 EST Running Podcasts I really like listening to running podcasts. Wanted to mention that Extra Mile Podcast Galloway Edition is doing a series on training for Half Marathons. <BR> <link> </link> <BR> <BR> Also I really enjoyed an recent episoide from The Marathon Show. This one was an interview with Bart Yasso. <BR> <BR> <link><BR>w/2013/07/26/209-marathon-training-wit<BR>h-bart-yasso </link> Wed, 7 Aug 2013 15:40:07 EST First Marathon Hi , <BR> <BR> I am new to this group & am planning to run the Standard Chartered Marathon in Jan 2014. I have run many 10k before. <BR> Experienced marathoners ,could you suggest a good & comprehensive training program . There are several of them on the net.However, I am confused as some advocate loads of running while others advocate mediocre running load coupled with strength training & core conditioning . <BR> <BR> Really want to run this..There is no half marathon option for the sta... Sat, 3 Aug 2013 23:24:14 EST New to the team, new to running! Hi all! I'm Kellie from Western Kentucky. I have about 60 pounds to lose...I've been off and on Sparkpeople for a while now, but the motivation and support always draws me back. <BR> <BR> I am registered to do my very first 5K during the Tower of Terror 10 miler weekend at Walt Disney World in October. I basically signed up to give myself a reason to get up off the couch and get going. I knew a 5k here at home wouldn't do the trick, but my love for visiting WDW would! Our reward for complet... Sat, 3 Aug 2013 21:17:17 EST Hi I'm new here I just recently learned of the Jeff Galloway training method. I'm 2 weeks away from completing C25K, and have contacted the local Galloway chapter. It looks like they will start another training near the end of the year, and I can hardly wait. <BR> <BR> My name is Christine and I live in Anchorage AK, so I was kind of surprised to learn we even had a chapter on this side of Canada. Thu, 1 Aug 2013 12:49:33 EST August 2013 Goals / Mileage Totals August Mileage Goal is 85 miles. <BR> <BR> <BR> <BR> 2013 GOAL: 1000 miles <BR> Miles as of 07/31 = 558.80 Wed, 31 Jul 2013 08:43:40 EST Training Optimally vs Training Maximally An excellent article: <BR> <BR> <link><BR>/article/24?utm_source=Sweetspot+Train<BR>ing+July+2013&utm_campaign=Optimal+Tra<BR>ining+July+2013 </link> Tue, 30 Jul 2013 17:03:42 EST Wk 9 Maintenance Running (Live2Run4Life) SUNDAY <BR> Rest <BR> <BR> MONDAY <BR> Easy Run <BR> Distance: 4 miles (5 miles total) <BR> Intervals: :40/:20 <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 9:49 / 9:44 / 9:24 / 9:11 <BR> <BR> Notes: Long busy day today meant that the run didn't start until after 5:00pm. Not the optimum time for me, but since it was a short, easy run, not really a problem. The temp in the gym was uneven again. One end of the track was warm (although not as bad as last t... Tue, 30 Jul 2013 00:50:26 EST New member <BR> Hi guys, <BR> <BR> My name is Paul, I am new to this group and very new to running and my aim is to complete a 5k run next year. <em>334</em> Tue, 23 Jul 2013 10:37:14 EST Another newbie :) Hi all! I first heard of Jeff Galloway because he supplies Disneygoers with training programs. A friend gave me his Half Marathon program and I have to say I LOVE LOVE LOVE the run/walk break intervals he suggests. I am a new runner, so I'm basically running a mile, then walking for a couple of minutes, and repeating that for as many times as is scheduled. I feel like I can run all day that way!! <BR> <BR> Mon, 22 Jul 2013 22:45:43 EST Wk 8 Maintenance Running (Live2Run4Life) SUNDAY <BR> Easy Run <BR> Distance: 8 miles (8.5 miles total) <BR> Intervals: <BR> :30/:30 (1-4), <BR> :30/:40 (5-8) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 10:59 / 10:50 / 10:31 / 10:22 / 10:56 / 11:32 / 11:01 / 10:59 <BR> <BR> Notes: I wanted this to be a very easy run with a pace target of 10:52 - 11:38. I planned on using 4/3 breathing again to control the pace during the run segment. Since :30/:20 yesterday yielded a 10:30 - 10:45 pace (usin... Sun, 21 Jul 2013 21:39:50 EST Galloway runners around Panama City/Beach since i don't know where in Florida all you Floridians lives, i thought i'd ask on behalf of a friend of mine who recently moved to Panama City from Kansas City and started doing run/walk/run because it was working so well for me ... she'd love an occasional running partner, group, etc. <BR> thanks. Sun, 21 Jul 2013 09:26:16 EST Wk 7 Maintenance Running (Live2Run4Life) SUNDAY <BR> Long Run <BR> Distance: 8 miles (9 miles total) <BR> Intervals: <BR> :20/:40 (1-4), <BR> :20/:30 (5-6), <BR> :30/:30 (7-8) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 10:54 / 11:18 / 11:03 / 11:11 / 10:44 / 10:38 / 10:11 / 10:09 <BR> <BR> Notes: There was no heel tightness or irritation when I got up this morning. Yay! But I decided to keep this long run on the slow side anyway (i.e more walking than running until the last 2 miles). Since... Sun, 14 Jul 2013 20:10:52 EST walk/run ratio I am in my 4th week of the 10k app for the Galloway program. I normally run a 12 minute mile, but when I put that in the app I never end up running as far as it says I should. I have the ratio set for run 2 walk one. I have changed the app to reflect a 14 minute mile and it is fairly close. My question is this, would it be better to have a shorter run walk ratio? My over all goal is to run and finish a 1/2 marathon, but I want to make sure I can meet the cut off times. I have been running rig... Wed, 10 Jul 2013 13:46:30 EST Wk 6 Maintenance Running (Live2Run4Life) TUESDAY <BR> Distance: 6 miles (7 miles total) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 10:14 / 9:53 / 9:35 / 9:33 / 9:23 / 9:22 <BR> <BR> Notes: I set the Gymboss to :20/:20. All of the walk breaks were 20 seconds, but I did multiples of 20 seconds for the run segments, starting with :40/:20 in the first mile, moving to :60/:20 in the middle miles, with an occasional :80/:20 thrown in, then mostly :80/:20 in the last couple of miles. My goal was to... Tue, 9 Jul 2013 20:50:24 EST Running belt? The sweat was particularly bad on a run this morning and as I had a phone in one hand and my Gymboss in the other, I realized I need to stow my stuff somewhere. I know I can clip the Gymboss, but I carry it because it's easier to feel the vibration (it has audio, but I don't want to do that). <BR> <BR> Anyone have any recs on running belts that aren't too floppy and/or distracting? Thanks oodles, <BR> <BR> Barb Sun, 7 Jul 2013 11:26:51 EST Wk 5 Maintenance Running (Live2Run4Life) MONDAY <BR> Distance: 6 miles (7 total) <BR> Intervals: :30/:30 (miles 1-2) <BR> :20/:30 (miles 3-6) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 10:29 / 10:43 / 10:57 / 10:56 / 10:47 / 10:57 <BR> <BR> Notes: I decided to slow the pace of my runs while I build my volume back up. My goal is to be back in the mid to upper 40 miles per week by the end of the month. My informal pace target today was an 11 minute mile. I had to drop down to :20/:30 to get cl... Mon, 1 Jul 2013 22:48:48 EST July 2013 Goals / Mileage Totals Mine will be the same - try for 85 miles..... <BR> <BR> 01: 5.78 miles Mon, 1 Jul 2013 19:17:07 EST Hi Spark Buddies Got an invite from Seabreeze to join this group, so here I am. I'm not really active on the other Teams I've joined, but I check in and read the comments from time to time. <BR> Most of you already know me, I see a lot of familiar names. <BR> I run 4 times a week, and do walking during almost all my runs. Being 66 yrs old, I've found the run/walk works as far as avoiding injuries, and my times don't suffer. <BR> I've read a couple of Galloways books, but I was run/walking before I knew his ... Sat, 29 Jun 2013 08:35:25 EST Summer running It's getting hot out there. Posting three of Jeff's running in hot weather articles. Definitely a lot of similar info, but the third one adds the suggestion of running inside if it's just too hot. <BR> <BR> <BR> <link><BR>rchives/seasonal.html </link> <BR> <BR> <link><BR>ays_blog/2010/06/hot-weather-running.html </link> <BR> <BR> <link><BR>er_Running__Take_Precautions_... Fri, 28 Jun 2013 12:53:29 EST Wk 4 Maintenance Running (Live2Run4Life) MONDAY <BR> Long Run <BR> Distance: 8 miles (9 total) <BR> Ave HR: 128 (70%) <BR> Intervals: 1:20/:20 (miles 1-6) <BR> 1:00/:20 (miles 7-8) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 9:14 / 9:12 / 9:09 / 9:16 / 9:18 / 9:19 / 9:13 / 9:14 <BR> <BR> Notes: I didn't use a heart rate alarm today. I wanted to see what my heart rate would do if I just focused on maintaining a comfortable pace. Not surprisingly, without the alarm, my max heart rate did go up ... Mon, 24 Jun 2013 20:32:18 EST New Here, Not New to Galloway Wanted to introduce myself... <BR> I've been getting back into running over the last 3 or 4 months. I run 3 days/week and walk 3 days/week. I've hit the point now that I really look forward to my runs. <BR> <BR> In 2004 I ran the Disney marathon using the Galloway training plan so I know it really works. <BR> <BR> My first race in probably 8 years will be the Nebraska State Fair 5K. Sat, 22 Jun 2013 09:08:46 EST Wk 3 Maintenance Running (Live2Run4Life) MONDAY <BR> Distance: 3 miles (4 total) <BR> HR Alarm: 130 (71%) <BR> Ave HR: 122 (66%) <BR> Intervals: 1:00/:20 (3/1) <BR> Location: Gym Track <BR> Enjoyment Level: 3+ (out of 3) <BR> <BR> Mile Splits: 9:42 / 9:24 / 9:24 <BR> <BR> Notes: I felt really great today. It is amazing how much difference getting more sleep and getting out earlier in the afternoon make to my running performance. I wanted to run more, but I had a 3:00pm meeting, so it was not to be. Mon, 17 Jun 2013 22:43:32 EST any suggestions on how to pace? I'm new to the Jeff Galloway program. I am having a hard time keeping the pace consistent throughout my run, even my 30 minute runs. I feel like I am going really slow when I start, but I am actually going too fast for the pace I have decided to use, then by the end I am close to the average pace I am suppose to be using. Also, what pace should you use for your 30 min runs when you are following the half "finish it" plan? I thought about using the suggested race pace to get use to it. Sat, 15 Jun 2013 17:56:26 EST Just jointed I am new to this team. I am excited about the Jeff Galloway program. I have been running about 8 months and have done a couple of 5k's. I have a slow pace of about 11:30-12:00 minute mile. I getting ready to start the 10k program and after that I plan on going for the marathon program. I am hoping by following his program I can run further and feel stronger. I would be very interested to hear from anyone that has completed any of his programs. The idea of running/walking instead of just runni... Tue, 11 Jun 2013 15:45:45 EST Wk 2 Maintenance Running (Live2Run4Life) MONDAY <BR> Distance: 3 mile (3.8 total) <BR> HR Alarm: 130 (71%) <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 9:10 / 9:16 / 8:48 <BR> <BR> Notes: I set the HR alarm off only once in this run, around 2.8 miles and that was because I started to speed up. My heart rate dropped as soon as I started walking (unlike yesterday) and I reined in the pace for the rest of the mile. I forgot to switch the HR monitor off before I started my .5 mile cool down, so I don't have a true averag... Mon, 10 Jun 2013 21:14:49 EST New member Hi everyone! I am exited to start my running journey here and get added support and make new running friends while I am at it! I am on week one of the program and so far so good. My first 5k is in September . Wish me luck ! Mon, 10 Jun 2013 07:40:45 EST Wk 1 Maintenance Running (Live2Run4Life) MONDAY (6/3/2013) <BR> Distance: 2 miles <BR> Intervals: :15/:45 <BR> Enjoyment Level: 2 (out of 3) <BR> <BR> Mile Splits: 12:04 / 12:27 <BR> <BR> Notes: First run after the Newport Marathon. <BR> <BR> TUESDAY <BR> Rest <BR> <BR> WEDNESDAY <BR> Distance: 3 miles (3.8 total) <BR> HR Alarm: 130 (71%) <BR> Enjoyment Level: 2 (out of 3) <BR> <BR> Mile Splits: 9:41 / 9:44 / 9:55 <BR> <BR> THURSDAY <BR> Distance: 3 miles (4.1 total) <BR> HR Alarm: 130 (71%) <BR> Enjoyment Level: 3 (out of 3) ... Sat, 8 Jun 2013 17:25:05 EST Just joined Hi my name is Mary and I started running a few months ago. I haven't run any races or anything and I only run as a way of keeping fit and keeping my weight down. I lost 2 stone with weightwatchers last year . I have tried different exercise things like keep fit DVDs etc and I have a wii but I am really enjoying going out for a run. I don't have a lot of spare cash and feel a gymn is An expense I can't really afford right now. So I decided to give jeff Galloway training a go. Sometimes I only ... Tue, 4 Jun 2013 07:28:59 EST Is all hope lost? I sprained my ankle. First day after I needed crutches to get around, I couldn't put any weight on it. <BR> The next 2 days I was able to walk around on it, only pain if I moved it laterally. <BR> <BR> I have an emergency 2 weeks planned into my training schedule. So I can take 2 weeks off before my training would be cut short. I was hoping to use those 2 weeks just before the taper to increase my mileage a bit more before the marathon but alas, they will be used for ankle recovery. <BR> <... Sat, 1 Jun 2013 13:08:49 EST Toot Your Horn - June Victories Celebrate your victories with us! Fri, 31 May 2013 23:19:41 EST June Goals / Mileage Totals Goals: tbd <BR> <BR> 6/1: 26.? Fri, 31 May 2013 23:17:35 EST Wk 16 Training - Newport Marathon (Live2Run4Life) MONDAY <BR> Base Run <BR> Distance: 4 miles <BR> Location: Gym Track <BR> <BR> Mile Splits: 10:29 / 10:36 / 9:48 / 9:42 <BR> <BR> Notes: I decided on a whim to try 1:00/:20 for the two race pace miles. Same ratio as :45/:15, basically same pace, but I think :45/:15 is a little more comfortable. <BR> <BR> I like the way this plan does the taper, by cutting mileage significantly, but still having me run 5 days last week and 4 days this week (including the race). Of course very little mileage... Mon, 27 May 2013 19:17:02 EST Marathon Training Schedule On Jeff's web site he lists a training schedule for marathon training. On Tuesdays he references (CD/acg/p). I think the CD is Cadence Drill and the acg is Acceleration Gliders. What does the p stand for? <BR> The same question, on Thursdays he references (h). I'm not sure what this is in reference to. <BR> Your help is appreciated. <BR> <BR> Fri, 24 May 2013 17:04:23 EST Wk 15 Training - Newport Marathon (Live2Run4Life) MONDAY <BR> Base Run <BR> Distance: 4 miles <BR> Location: Gym Track <BR> Ave Pace: 10:50 <BR> <BR> Mile Splits: 10:44 / 10:51 / 11:06 / 10:39 <BR> <BR> Notes: Legs were definitely slow to warm up. At the end of yesterday's 21 miles, I thought I would be feeling it in my calves today. But actually not. I did wear my calf compression sleeves and they must have really helped with recovery. Today, it was the left hip that was a little tight, the same spot that was most affected after Big Sur.... Mon, 20 May 2013 22:47:15 EST Trillium22 Training Log May 20-26 Monday morning Ran 6 easy miles at a 10:49 min/mile pace <BR> <BR> No issues with my toe. Monday has generally been a non run day. My aim has been to do 12-20 on Tuesday and then at least 4 on Wednesday with the minimum of 20 for the two days together. We have one of those weather systems where thunderstorms keep sweeping in. So my new goal is to try to get 20 miles done over Mon-Wed as the weather permits. They will all be at an nice easy pace. Mon, 20 May 2013 12:29:53 EST Trillium22 Training Log May 13-19 Monday No running. I was ready to cox (steer the boat) at rowing practice, but the people that showed meant I ended up rowing. We had 4 starboard rowers and 8 port rowers. You really need the same number of people on each side of the boat and since I row starboard I ended up rowing. I was stroke seat in a starboard stroke 4+. Good row. We did some pieces with 2 minutes of full pressure. <BR> <BR> Tuesday Rowing in the morning. This was more laid back. In a sculling quad. <BR> <BR... Wed, 15 May 2013 11:47:09 EST Wk 14 Training - Newport Marathon (Live2Run4Life) Monday <BR> Base Run <BR> Distance: 4.14 miles <BR> Location: Ledge Mtn <BR> <BR> Mile Splits: 17:17 / 10:01 / 9:24 / 14:08 <BR> <BR> Notes: I couldn't get out to run until fairly late in the afternoon. It was warm by then, low 80's, but the sun was lower in the sky, so there was less intensity and more shade. Still, I was glad today's run was short and easy. I ran it "free form," walking as I felt the need, which was about 5- 6 brief walks per mile. The first and last half miles were mostl... Mon, 13 May 2013 23:22:37 EST Gels, Electrolytes & water on long distance runs I know that every body is different and has different needs but what are some general guidelines on what and when to give your body some 'on run' support? I've read that a runner should stop at every water station, which is great advice for the race but not for training. <BR> <BR> Right now on my long runs I'm taking over an hour and a half and I'm finding I really do appreciate making water stops. I don't imagine I need sports drinks at this point but as my mileage is increasing I figure I... Fri, 10 May 2013 11:29:02 EST Hi Hi, My name is Christine, I live in Cheyenne, WY. I have wanted to be a runner for a few years now but a few weeks in I would hurt so bad that I would give up. I downloaded the easy 5K program on my ipod and I was amazed that I could run the Jeff Galloway way without getting sore or hurt. I am in my 6th week of the 5k app now and still going. <BR> <BR> I ran/walked my first 5k last month with a goal of signing up, showing up, and finishing. I was so proud of myself for doing all of that. A... Thu, 9 May 2013 13:15:03 EST How 2 Increase Metabolism During Marathon Training <link><BR>w-to-Increase-Metabolism-During-Marath<BR>on-Training.htm </link> Wed, 8 May 2013 11:44:36 EST Wk 13 Training - Newport Marathon (Live2Run4Life) Monday <BR> Base Run <BR> Distance: 4.25 miles <BR> Location: Ledge Mtn <BR> <BR> Splits: 17:33 / 10:04 / 9:45 / 13:12 <BR> <BR> Notes: I can't believe that I'm still able to do an afternoon run outside on May 6!! It was in the low 70's, very humid, but overcast so no direct sun to deal with. I'm feeling pretty much back to normal. I ran the big hill twice, but didn't push it. This will be my biggest mileage week ever, if I make it through all the planned workouts. Mon, 6 May 2013 18:52:55 EST Trillium22 Training Log May 6-12 Well actually training for marathon races has not gone well this year. I did run the Go St. Louis Half and ran a nice PR, <BR> <BR> I'm not quite sure of my plans for the Fall. I will probably have moved to Philadelphia. <BR> <BR> Right now I am thinking of running the Wineglass Marathon on Oct 6 and then the Philadelphia Marathon on November 17th. That give me a nice 6 week between races. However I'm not registering until I'm a little more certain about the move. It seems to be happ... Mon, 6 May 2013 17:57:50 EST Inspirational Article in Latest RW Bret Dunlap Discovered Running and It Changed His Life <BR> <BR> This is a long article, but worth the time, I think. I found it very moving. <BR> <BR> <link><BR>/bret-dunlap-discovered-running-and-it<BR>-changed-his-life </link> Mon, 6 May 2013 12:15:32 EST Changing run distances This week I have 17 miles planned (3, 4, 3, 7). I have an 8K (about 5 miles) on Saturday. I was thinking about taking the extra miles from my long run and moving them to a different day. Is that okay to do to my training schedule? I just don't want to keep running after my race, run before my race or do 2 runs on the same day. <BR> <BR> It's about 2 miles that would be extra. What would be better making my 4 mile a 6 mile or dividing the miles between my 2 easy run days? <BR> <BR> **oops I... Mon, 6 May 2013 11:01:15 EST IT Band Wraps, Shin Slpint Compression.... I was checking out Running Room online and came across all of these different injury prevention/healing items. I'd love to hear what runners think about them. <BR> <BR> IT Band Wrap: <BR> <link><BR>injury-prevention-recovery/it-band-wra<BR>p.html </link> <BR> <BR> Shin Splint Compression Wrap: <BR> <link><BR>injury-prevention-recovery/shin-splint<BR>s-compression-wrap.html </link> <BR> <BR> Knee Pro Tec: <BR> <li... Fri, 3 May 2013 11:44:07 EST Knee pain Hey everyone..just wondering if anyone else has this problem.... <BR> <BR> I had arthroscopic surgery on my right knee two and a half years ago...I went through physical therapy and all, and was all cleared....I started running a year after, but quit because it was too I switched to zumba and then body combat...all went well.... <BR> <BR> I started running again a bout a month ago....two weeks ago, I had knee pain after one of my runs so I iced it and it got better...after my nex... Thu, 2 May 2013 18:48:25 EST Magic Mile Planning on running my first magic mile on Monday. Any extra advise other than what's already listed on this team's main page and the online video that is mentioned? <BR> <em>57</em> Wed, 1 May 2013 21:08:49 EST Wk 12 Training - Newport Marathon (Live2Run4Life) Tuesday <BR> Base Run <BR> Distance: 5 miles <BR> Location: Gym Track <BR> Ave Pace: 9:43 <BR> <BR> Splits: 10:26 / 9:36 / 9:29 / 9:37 / 9:26 <BR> <BR> Notes: My hips are still a little sore; everything else has recovered nicely. This morning, I noticed it much more walking down stairs than up stairs and hardly at all walking on the flat. My diagnosis is mild DOMS from all the steep down hill running at marathon pace on Sunday, and my trainer agrees. He says that the sore muscles are the o... Tue, 30 Apr 2013 18:33:33 EST May Goals / Mileage Totals May Goal: 200 miles <BR> <BR> Running Miles year to date: 705.81 <BR> Running Miles in May: Tue, 30 Apr 2013 15:16:24 EST Looking for some advise! First a quick update, I was suppose to run 5 miles over the weekend, didn't happen, knee was acting up, didn't want to make it worse so I took a rest for 3 days. All is good now, ran last night and it was fine. Here is my question, this weekend is suppose to be 10 miles, should I go ahead and go for it or should I do the 5 miles and then next week the 10 miles? Dam to Dam is June 1st and it's a 20K. So far my longest run has been 8.5 miles. Any advise is greatly appreciated, thanks! Tue, 30 Apr 2013 09:01:10 EST Hello from Stuart, FL New to SparkPeople, but not to Galloway training. I started my first Galloway half marathon training lst June. I completed my 1st half marathon in October, and participated as a PGL in the following traning. I completed my second half last month. I hope to PGL again when the program starts up again in June. I'm not a fast runner, but I'm consistent, and I'm so excited to be doing something I NEVER would have dreamed I could do! Sat, 27 Apr 2013 23:59:15 EST Newbie Hi everyone, <BR> <BR> Hey, so glad I found a Galloway Team here! Have been wogging for a few months now and found it's the very best for my cranky knees and ankles. But I'm here on SP to help shed a few pounds (and hopefully get faster with more distance). Have a good weekend! <BR> <BR> Barb <em>213</em> <BR> <BR> P.S. Have not done a 'miracle mile' yet, but I see a thread that I'll go visit--thanks. Sat, 27 Apr 2013 12:20:13 EST PAMDAQTPI Training Log I noticed some other people keeping logs of their runs on here and figured I'd try it out. I'm training for a marathon. There is a 6 hour time limit (for course support), after that time you're running without support but they will wait until the last stubborn runner (likely me) is over the line. <BR> <BR> Week 1: <BR> Monday - 3 mile run. Weather sucked and my GPS watch was acting up. <BR> Wednesday - 4 mile run. Weather sucked but it was a good run. <BR> Thursday - 3 mile run. Weather was ... Fri, 26 Apr 2013 12:59:49 EST Learn To Run Without Music For my 5K training I did most of it on the treadmill because weather was horrible. I found that really boring so I listened to my mp3 player. <BR> <BR> Now I am running outside (despite the weather still really sucking) and I've tried a few runs without music and one with music. My pace with music was much better than without music. Music devices during longer races are frowned upon so I really want to train myself to have that music pace without the music. Any ideas? Thu, 25 Apr 2013 12:25:12 EST Wk 11 Training - Newport Marathon (Live2Run4Life) Monday <BR> Base Run <BR> Distance: 5 miles <BR> Location: Gym Track <BR> :30/:20 <BR> Ave Pace: 9:42 <BR> <BR> Splits: 10:21 / 10:00 / 9:45 / 9:26 / 8:57 <BR> <BR> Notes: Another interesting run. My legs felt fairly stiff when I first started, still feeling the effects of yesterday's 19 miles, I assumed. I ran the first mile "free form" to see what pace my brain would self select and, based on that first mile, set the Gymboss to :30/:20 for the rest of the run. My legs did feel progressiv... Mon, 22 Apr 2013 20:39:49 EST New to the Galloway Team Hi all, <BR> <BR> Joined this team last week, as I decided to fully embrace the Jeff Galloway running program. Been on SP actively for over 6 years, and after many starts and stops, FINALLY achieved my weight goal of normal BMI in February. <BR> <BR> I took up running in 2012 as a way to burn off a TON of energy that I was infused with while losing weight, and ran four 5K races last year, the last one in December in 29:37. I've run 2 already this year, but no real improvement in time. ... Tue, 16 Apr 2013 13:47:04 EST Wk 10 Training - Newport Marathon (Live2Run4Life) Monday <BR> Base Run <BR> Distance: 5.5 miles w/ 6 strides <BR> Location: Gym Track <BR> Ave Pace: 9:26 <BR> <BR> Splits: 9:40 / 9:31 / 9:26 / 9:19 / 9:12 <BR> <BR> Notes: I never really got into this run mentally. I heard about the bombs at the finish line of the Boston Marathon just before I left for the gym. And I couldn't stop thinking about that. About the spectators who were in the line of fire and how it could have been DH. Mon, 15 Apr 2013 19:01:38 EST I'm back and motivated to make positive changes Hi there, I'm Trish, 54 years old, living in south Florida with my hubby of 32 years. <BR> <BR> I lost 100 pounds with Spark People in 2009-2010, before real life raised its ugly head and sent me into a tailspin. <BR> In the past three years I have gained almost 40 pounds back, but have still kept off 60+ pounds. Life has settled into a new normal and it's time to make "me" my priority. <BR> <BR> All my previous Spark Friends have also disappeared, so I'm looking to have a group of friends... Mon, 15 Apr 2013 14:30:31 EST Wk 9 Training for Newport Marathon (Live2Run4Life) Monday <BR> Base Run <BR> Distance: 5.17 miles w/ 6 strides <BR> Location: Ledge Mtn <BR> <BR> Splits: 17:33 / 9:47 / 9:30 / 9:39 / 15:11 <BR> <BR> Notes: I was very tired after yesterday's 10K. I took a nap, slept 2 hours in the afternoon, then 8 hours last night, and woke up feeling pretty normal. For today's run, I ran by feel without looking at the watch. My goal was to stay comfortable for the entire run, taking walking breaks as I felt the need for them. <BR> <BR> Temps were in the m... Mon, 8 Apr 2013 19:22:32 EST Another newbie to running Hi all. <BR> I've joined this team with an eye towards the future. Right now I'm halfway through the Couch to 5k program. I'm liking running - especially when I can do it outdoors, but when I do run outdoors I'm running on roads. (Right now I'm doing two runs per week on a treadmill and the third outdoors). At 48 I'm a bit concerned about my knees and I've had trouble with bursitis in the past, so I'm looking at this program as something to try next so that I can continue to challenge myself.... Sun, 7 Apr 2013 22:13:24 EST New here I am registered for the MCM in October through the Make-A Wish foundation. I did the goofy challenge in 2010 and several half marathons early in 2011. Then I quit trying and let myself go again. I was not fully trained for any. I had this idea in my head that I would magically start to like running. It never happened and I walked mush more than I ran. I have a 30 week training plan that I am planning on using with the walk/run training. I have a large Marine Corp family presence and fe... Sun, 7 Apr 2013 13:28:22 EST Finding My Way ... Thu, 4 Apr 2013 11:43:12 EST Wk 8 Training for Newport Marathon (Live2Run4Life) Monday <BR> Base Run <BR> Distance: 5 miles <BR> Location: Gym Track <BR> Ave Pace: 9:17 <BR> <BR> Splits: 9:46 / 9:25 / 9:18 / 9:16 / 8:38 <BR> <BR> Notes: My legs were noticeably tired at first, but after a mile they felt much better and after two miles they were totally warmed up and felt fine. However, I could still detect just a tiny bit of residual fatigue. Not surprising since I ran 16 miles yesterday. <BR> <BR> I used the same run/walk strategy as I did yesterday, i.e. walking br... Mon, 1 Apr 2013 20:39:12 EST Toot Your Horn - April Victories Celebrate your victories with us! Sun, 31 Mar 2013 22:15:24 EST April Goals / Mileage Totals April Goal: 220 miles Sun, 31 Mar 2013 22:13:52 EST Wk 7 Training for Newport Marathon (Live2Run4Life) Tuesday (3/26) <BR> Base Run <BR> Distance: 5 miles <BR> :40/:20 (1-4) <BR> :45/:15 (5) <BR> Location: Gym Track <BR> Ave Pace: 9:45 <BR> <BR> Splits: 10:05 / 9:57 / 9:37 / 9:49 / 9:17 <BR> <BR> Notes: Between Sunday's hard 13 miles and today's "leg press to failure" during ST, my legs were definitely tired at the beginning of the run. Not sore, just tired, and more so than last week. My plan was to run easy, by feel, and accordingly I hid the pace info on the watch during the run. <BR> <B... Tue, 26 Mar 2013 15:41:41 EST Jeff Galloway at Air Force Marathon Recently heard that Galloway will be speaking at the Air Force Marathon in September, at the Expo, I think--will have to double check. Can't wait for it, should be good to hear! Thu, 21 Mar 2013 08:03:32 EST Wk 6 Training for Newport Marathon (Live2Run4Life) Monday (3/18) <BR> Base Run <BR> Distance: 5.3 miles <BR> + 5 strides <BR> :40/:20 <BR> :45/:15 <BR> Location: Gym Track <BR> Ave Pace: 9:08 <BR> <BR> Splits: 9:44 / 9:17 / 9:13 / 8:44 / 8:43 <BR> <BR> Notes: This was an interesting run. My legs felt a little tired at first, but once they warmed up (end of mile 1), they felt fine, as the splits reveal. I wasn’t pushing it. So I switched to :45/:15 for the last two miles. <BR> <BR> I spent some time in the pool again after the run and foam ... Mon, 18 Mar 2013 22:31:48 EST Jeff Galloway in Minneapolis on 3/21 Last year, there were no Galloway training programs here in the Twin Cities. So my daughter decided to start one. To help launch the program, Jeff Galloway is coming to town on Thursday, March 21, for a meet 'n greet. If you're a Galloway runner in the Minneapolis-St. Paul metro area, this will be a perfect opportunity to hear Jeff talk about run-walk-run and to ask him your burning questions about his running philosophy. This FREE event will be at Washburn High School at 6pm. <BR> <BR> Mor... Mon, 18 Mar 2013 13:46:00 EST FitBit Does anyone use the FitBit and have an opinion about it one way or the other? I was thinking I'd like one. I read the info on the website, but wonder how it tracks calorie burn and sleep. Does it have a HRM or something similar. My mom just got one and is cracking me up because she doesn't like the information it is giving her. She keeps trying to get into active and it keeps saying she is mostly sedentary. <BR> <BR> Thanks, <BR> Lisa Tue, 12 Mar 2013 16:54:18 EST Wk 5 Training for Newport Marathon (Live2Run4Life) Monday (3/11) <BR> Moderate Effort Run <BR> 1:00/:15 <BR> Distance: 5 miles <BR> Location: Gym Track <BR> Ave Pace: 8:41 <BR> <BR> Splits: 9:29 / 8:56 / 8:24 / 8:15 / 8:22 <BR> <BR> Notes: I started out using :30/:10 intervals, but 30 seconds just felt too short today. About half way into the first mile, I started skipping every other walk break and at the end of the mile, I reset the Gymboss to 1:00/:15 for the remainder of the run. <BR> <BR> I felt good, and although this run probably g... Mon, 11 Mar 2013 20:39:08 EST Building a Better Me Hi, all you wonderful Sparkpeeps! My name is Anna and although I am on a new "journey", I'm not entirely new to Sparkpeople. I have learned that each time I stray from this wonderful site, I stop holding myself accountable and the weight come back on. Actually, I have tried many other sites/programs and have not stuck to it or seen results like I have with Sparkpeople. I live in the wonderful state of CO and want to lose about 15 lbs. I love the outdoors, hiking, biking, running, photogr... Mon, 11 Mar 2013 17:02:34 EST Winter Running And Crummy Road Conditions I have no problem with the temperatures that winter brings but my city is lousy at plowing and it's so uneven and I'm worried about twisting an ankle out there. <BR> <BR> Any tips on how to deal with the bad road conditions? I'd rather not head back to the gym, running outdoors saves me a lot of time. I just can't get up to the pace I'd like to be at because I'm constantly slowing down in unplowed areas or in poorly plowed areas. The snow itself also slows me down. I know I'm probably develo... Fri, 8 Mar 2013 18:04:03 EST Back in the swing of things I have run multiple races using the Galloway method, including two marathons. After a year of inconstant training, I have gained weight and gotten a little lazy. That ends now! I have signed up for a half at the end of April. I am beginning to run three days a week with a 3:1 interval. Wish me luck! I also go to the YMCA twice a week. Fri, 8 Mar 2013 11:36:48 EST Looking For Friendly Runners I just started running. I have never been a runner before. I always thought that 'running just isn't for me'. I was one of those people who ran all out, ran out of steam and concluded that I just couldn't do it, "I'm just not a runner." <BR> <BR> I started training for a 5K and it was like someone flipped a switch, I really started to enjoy running. I bought a few books on running, I like to research things to make sure I'm doing it right. One of the books I ended up getting is a non-runner'... Tue, 5 Mar 2013 17:02:48 EST New Hello everyone, I go by Amazing. I'm new to this team but not to SP; I've been on SP since 2007. I really like to run and last year I completed two 5k and a few of my own at the gym on the treadmill. This year I hope to do the races I did last year and add a 10k and half marathon. I'd like to order a gymboss but I'm trying to figure out if I should buy the original one or the max. Any thoughts? <BR> I'm new to Jeff Galloway's program and am open to suggestions/tips, support and encourgement... Sun, 3 Mar 2013 11:46:51 EST March Goals / Mileage Totals March Goal: 200 miles <BR> <BR> 1/1: 9.15 <BR> <BR> Running Miles year to date: 285.9 <BR> Running Miles in March: 9.15 Fri, 1 Mar 2013 16:31:02 EST Do you love your socks? I need new socks! Currently, I run in a basic cotton athletic sock that I most likely picked up at Target or the like. Anyway, after going through PT and getting a lot of lift and an orthotic I find I need a thinner sock that doesn't get all wrinkled in there. I know there are a lot of wicking socks out there and probably socks that do all sorts of things I'm not privy to. So, If you love your socks, I'd like to hear about them. :) <BR> <BR> Thanks, <BR> Lisa Thu, 28 Feb 2013 17:40:15 EST Hi again Hi everyone! I was away from Sparkpeople and also I wasn't consistent with my running last year, but this year I'm going to do the Honolulu Marathon on Dec 8th with my cousins so I'm back to training! I'm enjoying myself and this time I'm training in my Vibrams. I also got Newtons that I use for my long runs, and the change in shoes has made a huge difference in how my feet feel during training this time around! Anyway, I'm happy I'm back to running and to SparkPeople! Thu, 21 Feb 2013 22:23:41 EST Live2Run4Life's Training Log for Newport Marathon Monday (2/18) <BR> Rest <BR> <BR> Tuesday (2/19) <BR> Distance: 4 miles + 4 x 8" hill sprints <BR> Location: Gym Track (treadmill for hill sprints) <BR> Intervals: :30/:30 <BR> Ave Pace: 10:30 <BR> <BR> Splits: 11:18 / 10:22 / 10:21 / 10:13 <BR> <BR> Notes: My goal today was to test my recovery from Sunday's marathon. I did not look at my pace until after the run. I was pleased to discover that my legs felt great, not at all heavy or tired. After warming up during the first mile, I fell i... Tue, 19 Feb 2013 20:40:59 EST Races completed in January Jan 1 - Commitment Day 5K - KKINNEA (Kristen), Shrinkinrunner (Jodymarie) <BR> Jan 5 - Way of Lights 5K - robynln <BR> Jan 12 - Running from an Angel 1/2 Marathon - Shrinkinrunner (Jodymarie) <BR> Jan 12 - Kick Your Resolution 5K - KKINNEA (Kristen) <BR> Jan 12 - Walt Disney World 1/2 Marathon - RoxyzMom (Deanna) <BR> Jan 13 - Walt Disney World Marathon - Jessaami (Jess) <BR> Jan 13 - Walt Disney World Marathon - MAGGIE101857 <BR> Jan 13 - Walt Disney World Marathon - -PAULA <BR> Jan 13 - 3M ... Wed, 6 Feb 2013 08:00:54 EST Joining Galloway Dallas in May :) Hey Group! <BR> Just excited to share that I will be signing up for the Galloway Dallas group to train for my first FULL starting in May. My goal race is Chicago. I currently run with The Dallas Running Club run walk group, but they don't offer classes this time of year. <BR> <BR> So excited for the new group and the journey of training for a full! Sun, 3 Feb 2013 14:35:59 EST Toot Your Horn - February Victories Celebrate your victories with us! Fri, 1 Feb 2013 11:29:45 EST February Goals / Mileage Totals February Goals: Low heart-rate runs for base strengthening. No set mileage goals for this month, but the next training cycle does begin 18 February after 26.2 with Donna <BR> <BR> 2/1: 5 <BR> <BR> Running Miles year to date: 138.03 <BR> Running Miles in February: 5 Fri, 1 Feb 2013 11:26:20 EST Back to back race question I recently signed up for the Dumbo Double Dare...10K on Sat, HM on Sunday. Is there anywhere that talks about how you train for something like this? I'm just off my first HM. LOVED IT!, have another in Feb. So the 13 mile distance by itself is not an issue. I'm thinking just train for a slightly longer race. <BR> <BR> Thoughts? Tue, 29 Jan 2013 17:22:35 EST New to Galloway, not to running Hey everyone :)! <BR> <BR> I'm considering switching to a Galloway-like approach to my training. After my June marathon I started having IT band pain and runner's knee in July. I then spent 2 months with a sports chiro, 2 months in PT, and am just now getting back to running again (lots of cross training, strength, core....which has probably been good for me). Knees were given a clean bill of health by a great sports orthopedic group, just nasty tendonitis and ITBS (which is a nightmare to g... Fri, 25 Jan 2013 19:04:02 EST Hello (again)! I've been a member of this team before but left when I wasn't very active. I've run a few half marathons (and shorter races) without using intervals, but now that I'm contemplating a full I've been playing around with some of the different intervals. So far I'm really liking the 2:30/:30 (for "regular" runs) and the 1:30/:30 (for speedwork). <BR> <BR> Anyways, just wanted to say hi (again)! <BR> <BR> Thu, 24 Jan 2013 13:23:05 EST Race addition January 27 - ING Miami Half Marathon (my first half!) - TITHIDUTTAROY (no SparkPage) Sat, 19 Jan 2013 07:55:31 EST 1st marathon pep talk please! My race is 9 days away and I think I need some reassurance...I'm very proud of myself for becoming a runner and I can't believe I actually find myself getting excited when I have a long (or short) run coming up. Every once in a while the doubts take over, and that's where I find myself tonight. If you all don't mind, I'll put some things that are weighing on me here. Would love to hear from you. You've encouraged me a lot. In fact, I'm feeling better already! <BR> <BR> **Should I stick with ... Fri, 18 Jan 2013 22:01:00 EST Live2Run4Life's Maintenance Running Log Tuesday <BR> Time: 70 min <BR> HR Alert: 125 (68% HRMax) <BR> Location: Gym Track <BR> Distance: 7 miles <BR> Ave HR: 122 (66% HRMax) <BR> Ave Pace: 10:06 <BR> <BR> Splits: 9:35 / 10:11 / 10:24 / 10:02 / 10:28 / 10:04 / 10:01 <BR> <BR> Notes: I felt great today and fully recovered from Sunday's Half Marathon. It certainly helps having no hills and no wind and a recovery day before this run. I seem to have made a sudden running fitness leap in the past week or so. We'll see if this sort of p... Tue, 15 Jan 2013 21:52:42 EST Hello from Erie, PA! Hey all! I'm a "used-to-be" runner...unfortunately I let things slide and stopped. <BR> <BR> Then two years ago, I started up again...and remembered why I love running first thing in the morning (it's simply glorious to see the sun rise over the hills, it's nice and peaceful with just me and my thoughts). And true to form, I "got busy" and stopped running again...started back to school for another degree and then got pregnant...and here we are. <BR> <BR> Sooooo, I decided that I want to tr... Sat, 12 Jan 2013 22:42:07 EST DisneyWorld marathon Just want to say thank you to all my well wishers on this wonderful team. I was not able to attend the DisneyWorld marathon this weekend due to injury, but I didn't cancel because I am stubborn and was really, really hoping the doctors would be able to heal me enough to at least allow more of a walk, walk, run challenge. That didn't happen and I didn't note it on the team page! <BR> <BR> So I'll just tuck away all your warm wishes and hope that one day I'll be able to pull them back out ... Sat, 12 Jan 2013 06:00:25 EST The Marathon Show Does anyone else listen to the Marathon Show? I LOVE it!!! So positive and encouraging!!!! Tue, 8 Jan 2013 16:55:27 EST I splurged and Magic Mile Question I bought the half marathon app. According to that schedule, I will start my training for the half in April next week. I have been trying out different days to get a feel for it. I read the how to do the MM on this team page, but the app has the run:walk ratio the same. 2:30/1. <BR> <BR> But on this team page it says to walk briefly after each lap. Which would be the better way to get a more accurate time for the MM? <BR> <BR> <BR> Tue, 8 Jan 2013 10:44:07 EST Completed December Races Final List Dec 1 Rudolph Dash 5K - Daisybell6 (Nancy) <BR> Dec 1, Memphis St. Jude's HM (ROBYNLN), (Queenchriswalsh), (amarilynh) <BR> Dec 1, Memphis St. Jude Marathon Weekend, Full Marathon - bluespyder41 (Susan) <BR> Dec 1, Jingle Bell 5K - jessika_56 <BR> Dec 2, California Marathon - Live2Run4Life (Catherine) <BR> Dec 2, Rock and Roll Half Marathon, Las Vegas- my first!! Natplummer <BR> Dec 8, YMCA Healthy Holidays 10K - CATREBEL <BR> Dec 9, 5K Run for Chocolate - DiHealthyHappy (Diane) <BR> Dec 15,... Thu, 3 Jan 2013 08:46:33 EST Toot Your Horn - January Victories Celebrate your victories with us! Tue, 1 Jan 2013 14:12:34 EST January Goals / Mileage Totals 1/1: Rest Tue, 1 Jan 2013 14:10:50 EST Hey from Northern Utah I have used the run-walk-run method to complete a few 5k's and two 10k's. I am looking forward to stepping up to the half-marathon. I have my first one planned for May. I am excited to train with and learn from all of you. Sun, 30 Dec 2012 20:13:09 EST Week 5 question This might be a dumb question, but I'm almost done with my 5th week and all still seems to be going fine except 1 small issue. I've got a small, deep blister in the center of the bottom of my left big toe, and it feels like one may be starting in the same place on my right big toe. It doesn't bother me at all when I'm walking. Only towards the end of a walk/run workout (when running). Is this caused by a form problem or just part of getting my feet conditioned to running? The blister hasn't p... Fri, 28 Dec 2012 00:30:38 EST Back Routine One of my resolutions for next year is to strengthen my back: <BR> <BR> <link><BR>list=UUCZ1XmPtKJfywp51PMqS--A&index=14 </link> Mon, 24 Dec 2012 14:14:23 EST Long run on treadmill question I am putting this question out there for anyone to answer and THANK YOU in advance. <BR> <BR> I have my final Goofy B2B long runs coming up this weekend-ish. For several reasons I am opting to do these on the treadmill. Not ideal but it is my decision. The first day is 12 miles with second being 22 miles. <BR> <BR> 1) since the calibration of my treadmill is unknown, do I run for the amount of time I usually run that distance outside in leu of actual miles? <BR> <BR> 2) do I use the same p... Tue, 18 Dec 2012 14:37:03 EST 3rd Week Week 3 is wrapped up, and I'm making progress, but I'm not sure I'm doing it right (or if there IS really a "right" way). <BR> I've been using a GymBoss to do intravels of 1 min. running and 2 min's walking (based on what felt "do-able the first couple days of adding in jogging), and finishing out my 1/2 hour with walking. <BR> <BR> This week I first did 5 intravels (Mon.) followed by 7 (Wed.), and today did 9. <BR> (first week was 4 intravels all 3 days). <BR> <BR> Now that I've pretty m... Fri, 14 Dec 2012 14:30:52 EST Completed December Races Dec 1 Rudolph Dash 5K - Daisybell6 (Nancy) <BR> Dec 1, Memphis St. Jude's HM (ROBYNLN), (Queenchriswalsh), (amarilynh) <BR> Dec 1, Memphis St. Jude Marathon Weekend, Full Marathon - bluespyder41 (Susan) <BR> Dec 1, Jingle Bell 5K - jessika_56 <BR> Dec 2, California Marathon - Live2Run4Life (Catherine) <BR> Dec 2, Rock and Roll Half Marathon, Las Vegas- my first!! Natplummer <BR> Dec 8, YMCA Healthy Holidays 10K - CATREBEL <BR> Dec 9, 5K Run for Chocolate - DiHealthyHappy (Diane) <BR> Dec 15,... Tue, 11 Dec 2012 12:38:16 EST First marathon in the can I completed my 2012 running goal - finish my first marathon moving. I used the Galloway method and my coach in Memphis in Motion, Mark Higginbotham, uses it as well. The method works great. At the beginning of 2012, I was thrilled to run 8 miles at a time using intervals. <BR> <BR> In the course of the year, I completed two half marathons (Run for Hope in Oxford, Mississippi and Dash for Dad in Memphis, TN), the Navy Ten Nautical Miler (the only race run nautical miles rather than statute m... Mon, 10 Dec 2012 13:34:20 EST Ouch! questions Hi all, <BR> <BR> I have previously done several 5K's, and this past fall started training for a Half. (actually, 2) <BR> <BR> As I get into the longer distances, I have noticed 'hot spots' on my feet at the base of my big toe. They had not ever blistered, until the other day when I walked some errands for a total distance of about 7 miles (well under the long run distances). <BR> <BR> I would hate to get almost to the finish line, and then have the last mile or so kill my feet. Thought... Sun, 9 Dec 2012 23:46:24 EST 2nd Week My second week of starting seems to have gone well. Did the run/walk reps on Monday, Thursday, and today (Saturday). Had to take a pass on Wednesday because I did a rowing marathon that day and barely had enough in the tank to walk my dog after over 4 hours straight on the erg. <BR> Been reading Galloway's book on getting started and about 1/3 of the way through he starts seriously villifying low carb diets. Back in 2009 I spent a year on the TNT diet from Men's Health magazine (low carb, lot... Sat, 8 Dec 2012 22:35:54 EST December 2012 Goals - Mileage Totals This is the spot! <BR> <BR> I'll say 95 miles as I have 3 long runs during December. We'll see! <BR> <BR> Total for December = 0 <BR> Total as of November 30 = 765.24 <BR> Total mileage including walking days = 969.59 <BR> Biking miles = 423.02 Sun, 2 Dec 2012 15:24:07 EST First week ... So I've purchased and am reading "Getting Started" (the Kindle edition), have gone to a local reputable running store and, after finding out I'm a flat footed over pronator, gotten fitted, videoed, tried out multiple shoes, and finally purchased the shoes recommended by the store pro, and have completed a week of run/walk/runs (Monday, Wednesday, and Friday worked best so far). I actually started out following the 5k times - warmup walk, 1 min run, 2 min walk, repeat 4x, then walked to total... Sat, 1 Dec 2012 09:05:50 EST New to the team Hey all. I am a returning Sparks member. I have never been a runner but after just turning 40 and finding that I weigh more than I ever have, I am ready for a new challenge. Today is the day! Am hoping being a member of this group will help hold me accountable. :-) Fri, 30 Nov 2012 12:37:08 EST Runner Wanna-B Hi; <BR> My name is Rick and I am currently a non-runner. My goal is to run - obviously, but also to continue losing weight. I've already comitted to a 5k with a buddy in March, and also plan to do Wisconsin's Tough Mudder in September 2013. Galloway training and this SparkTeam were recommended to me by JUNEPA. I plan to start the 5k training program today (Monday, 11/26/12). <BR> <BR> I live in Wisconsin, about 30 miles north of Milwaukee. Mon, 26 Nov 2012 02:09:00 EST Completed November Races Final List Nov 3 Run for Hunger 5k (hillarymw) <BR> Nov 3, Really Big Free 1/2i marathon - Shrinkinrunner (Jodymarie) <BR> Nov 3, Inspire Hope 8K - jessika_56 <BR> Nov 3, Cantigny 5k, Wheaton, IL-Simplelife4Real (Kay) <BR> Nov 3, Running the Texas 10 in Conroe, TX IFDEEVARUNS2 <BR> Nov 4, Blue Moon 5K - MIRAGE727 (Monty) <BR> Nov 4, Rails to Trails Half Marathon - SunnySideUpMary (Mary) <BR> Nov 4, first half marathon~City of Oaks Raleigh,NC ROSET491 <BR> Nov 10 Disney Wine and Dine Half Marathon... Sun, 25 Nov 2012 08:43:43 EST Compression Socks? I was at a race this weekend, just cheering on a friend, and saw a lot of the runners were wearing compression socks (they look like brightly colored knee socks). Has anyone worn these? Do they help with tiredness and/or circulation? Wed, 14 Nov 2012 07:11:51 EST Hi from DC/VA Hi all! SEABREEZE63 sent me this way, thought I'd join the team :-) I just attempted my first marathon (ended with a DNF, you can read my blog about it if you'd like) and I used my own sort of walk/run intervals. I've heard great things about Galloway, so I'm thinking I may check this out for my next marathon! (Which I WILL complete!) <BR> Nice to meet you all! <BR> -Beth Tue, 13 Nov 2012 08:30:30 EST quadratus lumborum injury I have been experiencing pain in my hip/low back while running for several months now. After running a mile or so I would have a pinching/burning sensation in my left hip. At times it was so painful that I couldn't sleep. Finally went to the a dr. about two weeks ago. X-rays were negative for any fracture and he thought it was not a common running injury. I started taking a prescription anti-inflammatory that was making me feel great until I started PT last week. <BR> The PT thinks the ... Tue, 13 Nov 2012 07:12:25 EST Fuel Belt- Do you run with one for a HM? Do you run with a fuel belt (water, Gu Chews) for a half marathon or do you rely on the race officials to provide what you need? My first HM is Nov 18, St Pete Women's HM. My Galloway group seems divided. Our program director always runs with his fuel belt. Guess he's had the situation where they ran out of water. Others say no way. That plenty is provided. <BR> <BR> I do probably need to take my Gu Chews at least, because they are providing Gu gel and I've never tried it. I could probably p... Thu, 8 Nov 2012 11:56:45 EST Completed November Races Nov 3 Run for Hunger 5k (hillarymw) <BR> Nov 3, Really Big Free 1/2i marathon - Shrinkinrunner (Jodymarie) <BR> Nov 3, Inspire Hope 8K - jessika_56 <BR> Nov 3, Cantigny 5k, Wheaton, IL-Simplelife4Real (Kay) <BR> Nov 3, Running the Texas 10 in Conroe, TX IFDEEVARUNS2 <BR> Nov 4, Blue Moon 5K - MIRAGE727 (Monty) <BR> Nov 4, Rails to Trails Half Marathon - SunnySideUpMary (Mary) <BR> Nov 4, first half marathon~City of Oaks Raleigh,NC ROSET491 <BR> Nov 10 Disney Wine and Dine Half Marathon... Mon, 5 Nov 2012 22:07:22 EST Hi everyone My name is Shannon. I am 33 years old. <BR> I just ran my first 5k for breast cancer awareness. I have been jogging for 6 months and have begun to really enjoy it. I would really like to find people to run with. I would like to run a marathon. Sun, 4 Nov 2012 20:32:13 EST Toot Your Horn - November Victories Celebrate your victories with us! Thu, 1 Nov 2012 19:19:18 EST November Goals / Mileage Totals November Goal: Follow training plan for goal Marathon on 2 December <BR> <BR> 11/01: 5 miles (easy) <BR> <BR> Running Miles year to date: 1440.29 <BR> Running Miles in November: 5 Thu, 1 Nov 2012 19:17:55 EST Using time or mileage? I’m not a new runner, although my last race was the Air Force HM in 2006. And I’ve needed to keep up my running because of military demands, and sort of lost my passion for it along the way. Then I retired and have discovered that I love to run again, just for the heck of it. Yay! But I’m new to the Galloway method, so after reading about it a bit, I wanted to ask: do your walk breaks come after a certain amount of *time* of running or do they come after a certain amount of *miles*? And what’... Wed, 31 Oct 2012 15:08:30 EST Completed October Races Final List Oct 6, Dirty 30 Zombie edition-Hinton Oklahoma-(ChristyHoff) <BR> Oct 6, Susan G Komen Race for the Cure 5K - BBAHONORS (Jayne) <BR> Oct 6, Applefest Half Marathon-jenn03275 (Jenn) *My 1st* <BR> Oct 6, Run Like A Girl Half Marathon - bellingham WA - swede_su (susan) <BR> Oct 6, Run Scream Run - camelsamba (Tricia - first 10K in 30 years!) <BR> Oct 6, TC 10K - betheflame (Linda - 1st event ever) <BR> Oct 7, Portland Half Marathon CBaileyC (Candy) <BR> Oct 7, MO CowBell HM - ROBYNLN <BR... Wed, 31 Oct 2012 11:29:44 EST Hello from WI! Hello! I'm Mary, from SE WI, between Milwaukee and Madison. DH and I have been training on our own to run/walk the Rails to Trails Half Marathon this Sunday - it'll be our first. <BR> I ran an indoor, treadmill half marathon a couple of years ago - running straight through like that was a miserable experience for me. I don't recall what training program I used. Training with the Galloway method this time has been going great! The only rougher time I had was when I did a long run after ... Wed, 31 Oct 2012 09:03:20 EST carb loading for marathons: recent studies<BR>ow-to-carbo-load-for-a-marathon/ <BR> <BR> hope someone finds this interesting. Wed, 31 Oct 2012 04:43:14 EST Hello everyone Just started running again 2 weeks ago after a very, very long layoff. Am quite interested in the Galloway method, but not very up to speed on how it actually works. I think it might be the ticket to some knee problems, i.e. walking a bit every now and then. Anyway, glad to be here and am lookinf forward to learning more about the method. <BR> <BR> <em>213</em> Sun, 28 Oct 2012 17:16:27 EST Massage I just started trying this and am still not convinced. So I go to facebook and a friend had posted a link to the following article. <link><BR>ies/the-four-best-types-of-massage-for<BR>-runners_60280 </link> <BR> <BR> Anyway. How many of you do massage. How often and what benefits do you think you get. Fri, 26 Oct 2012 12:19:57 EST Any Galloway Training Program Directors here? There are no Galloway Training programs in my area (or state!), and I've been thinking about starting one. Are there any training program directors in this SparkTeam? I'd like to get your insiders view of how it works. Thanks in advance. Wed, 24 Oct 2012 12:56:57 EST Very slow lady says hello! Hi from Western Pennsylvania! I'm one of those persons who never run before. I actually always hated running at school LOL So now that I am not going to school anymore ( I'm 45) I just had to try something impossible and it doesn't seem so impossible anymore! <BR> Tue, 23 Oct 2012 18:25:48 EST Don’t Let Your Engine Outpace Your Chassis <link><BR>-your-engine-outpace-your-chassis-how-<BR>to-build-a-strong-body/ </link> Tue, 23 Oct 2012 14:07:46 EST A reflection on race courses. Discusses how race size, hills and surface effect a race. It's the washington post, so it emphasizes DC area races. Mentions the upcoming Marine Corp Marathon. <BR> <BR> <link><BR>th-science/hit-the-road-a-short-course<BR>-on-marathon-courses/2012/10/22/ba8a8d<BR>a2-1c8a-11e2-9cd5-b55c38388962_graphic.html </link> Tue, 23 Oct 2012 13:00:00 EST Jeff's e-coaching i gather that several of you have already done this, and my impression from the passing comments is quite positive, but i thought i should verify first. i thought it might be a good thing to help me organize the training for 2 or 3 HMs -- the 2 planned ones so far being 5 weeks apart -- and also to help me keep my ego & enthusiasm in check and not think i can do extra stuff that ends up being not so good for me. what do you think? what did you think? <BR> jo ann <BR> drowning in work and ther... Tue, 23 Oct 2012 11:19:39 EST Completed October Races <BR> Oct 6, Dirty 30 Zombie edition-Hinton Oklahoma-(ChristyHoff) <BR> Oct 6, Susan G Komen Race for the Cure 5K - BBAHONORS (Jayne) <BR> Oct 6, Applefest Half Marathon-jenn03275 (Jenn) *My 1st* <BR> Oct 6, Run Like A Girl Half Marathon - bellingham WA - swede_su (susan) <BR> Oct 6, Run Scream Run - camelsamba (Tricia - first 10K in 30 years!) <BR> Oct 6, TC 10K - betheflame (Linda - 1st event ever) <BR> Oct 7, Portland Half Marathon CBaileyC (Candy) <BR> Oct 7, MO CowBell HM - ROBYNL... Mon, 22 Oct 2012 07:35:21 EST 5 Steps to Proper Running Form <BR> <link><BR>eps-to-Proper-Running-Form.htm </link> Sun, 21 Oct 2012 22:02:31 EST 20 Great Marathon Spectator Signs These are fun: <BR> <BR> <link><BR>reat-Marathon-Spectator-Signs.htm </link> Sun, 21 Oct 2012 12:46:13 EST