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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (206,050)
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6/30/09 8:47 P

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Galloway also emphasizes over and over the importance of make the long run a SLOW run.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,173
6/30/09 9:20 A

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Galloway seems to have a lot of confidence and faith that injury can be avoided by

1) Using the walk/run method which alternates the muscles used over the distance

and

2) Limiting the number of days run. One of the interesting things I learned in actually reading his book is his suggestions to run twice in one day. Your long distance run needs to be done all together, but on other days if you want more weekly distance he suggests doing a morning and evening run. He seem to feel that having some full 24 hour rests from running as important for remaining injury free. As a 47 year old, I'd in the category where I'd run at most 4 days a week. I actually limit myself to 3 times a week.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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BFITNHAPPY's Photo BFITNHAPPY Posts: 6,355
6/30/09 7:30 A

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good points..however, Galloway is one of the only coaches who recommends going over 20 miles for a long run prior to the marathon. The reason that other coaches disagree is the increased chance of injury during your run. It will, however, make those last few miles easier which may be why those going for a time goal are willing to take the risk.

For shorter distances, it probably doesn't hurt. I have heard a rule of thumb that its best not to run over 4 hours. However, if your run/walk ratio is low it might be better..but Trillium is right..you would be on your feet forever :)

~ Denise ~

"What doesn't kill me will make me stronger"

Marathons in IL, OH, MI, WI, IN and TX 44 states to go

2011 goal - 1500 miles (2010 actual was 1300)

UPCOMING RACES:
2/13/11 - Frosty 5 Miler - 46:53 (9:23 pace) - PR!
3/20/11 - March Madness - 2:10:59
5/11 - Half (goal 2:05)
Fall marathon (goal 4:30)

PERSONAL RECORDS (50-54 age group):
5K (5/22/10) - 28:15
10K (9/8/07) - 59:46
Half Marathon (3/16/08) - 2:09:44


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,173
6/28/09 10:46 A

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You know I think that if you talked face to face with Jeff Galloway you'd get a range of possible training programs, based on your schedule and goals. I do think he likes to run distance--thus his high training distances. In his Book on Running he talks about a training pyramid. First you do Base Training, then Hill and finally Speed. In the Base Training section he has you increase your long run every other week until you get up to 18 miles for a marathon or half, 15 for a 10 K and 10 miles for a 5K. Each pyramid is 4-6 months long. Base training would be 2-3 months. So he is a distance kind of guy. He does not increase mileage during the week.

Oh and he does say that the run/walk gains you 3 miles in endurance----so maybe he sees those long distances as kind of free. Still since he has you do training runs slowly it is a lot of time running once every 2 weeks.

Edited by: TRILLIUM22 at: 6/28/2009 (10:48)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


 Pounds lost: 6.5 
 
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LIGHTNINGRUNNER's Photo LIGHTNINGRUNNER SparkPoints: (127,896)
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6/28/09 9:44 A

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Denise,

I don't disagree with you. I wonder if it has to do with his run/walk method? I have seen alot lately that do more than the distance because they have time goals...

Mary
Never waste the Gift





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BFITNHAPPY's Photo BFITNHAPPY Posts: 6,355
6/28/09 9:24 A

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great comments from everyone. I personally do not follow his race programs. For plans, I use halhigdon.com or the runnersworld smartcoach. It really depends on what fits your lifestyle. I don't see a need to run farther than race distance, especially 4 miles farther..in that Jeff is different than most other running coaches. I also like to run long almost every weekend instead of every other. But everyone has to find what works for them. You can run a great half with at least 9-11 as your long run but you can also go up from there if you have time, can stay injury free and feel the need..but don't feel like you have to. Hope that helps..

Edited by: BFITNHAPPY at: 6/28/2009 (09:25)
~ Denise ~

"What doesn't kill me will make me stronger"

Marathons in IL, OH, MI, WI, IN and TX 44 states to go

2011 goal - 1500 miles (2010 actual was 1300)

UPCOMING RACES:
2/13/11 - Frosty 5 Miler - 46:53 (9:23 pace) - PR!
3/20/11 - March Madness - 2:10:59
5/11 - Half (goal 2:05)
Fall marathon (goal 4:30)

PERSONAL RECORDS (50-54 age group):
5K (5/22/10) - 28:15
10K (9/8/07) - 59:46
Half Marathon (3/16/08) - 2:09:44


 current weight: 126.6 
 
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141
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127
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (206,050)
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6/27/09 11:05 P

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You might be able to use interlibrary loan.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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LIGHTNINGRUNNER's Photo LIGHTNINGRUNNER SparkPoints: (127,896)
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6/27/09 1:31 P

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Excellent idea

Mary
Never waste the Gift





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TRILLIUM22's Photo TRILLIUM22 Posts: 7,173
6/27/09 1:13 P

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Our library does not have a single Galloway book. Boo Hoo. I think I'll suggest a purchase---maybe I can see the book that way.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (206,050)
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Posts: 11,588
6/27/09 12:54 P

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I checked my copy out of the library. Much is the same as other books, but the chapter on the various specific programs, depending on your goals, is useful to look over.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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LIGHTNINGRUNNER's Photo LIGHTNINGRUNNER SparkPoints: (127,896)
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6/27/09 12:53 P

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Don't waste the $$. I can tell you what you want to know...just ask.

Mary
Never waste the Gift





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TRILLIUM22's Photo TRILLIUM22 Posts: 7,173
6/27/09 12:22 P

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Well I guess I'll go for 17 miles for my long distance before my half. I've got a good amount of time to reach that distance. I sure hope I can finish under 2:30. My first half was 2:31:45 and I was not as well prepared and it's a hillier course. The one thing that could get me is heat---Sept 13 in St. Louis should be okay, but who knows.

I don't have the half book, just the training programs and the book of running. Don't know if I should splurge and buy it. Much of the training book could have been cut and pated from the book on running, but there is a little more information.

Thanks for your opinions.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


 Pounds lost: 6.5 
 
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (206,050)
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6/26/09 7:19 P

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Or at least get the same newsletter.
emoticon emoticon

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


3 Days until:  San Francisco Marathon
 
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LIGHTNINGRUNNER's Photo LIGHTNINGRUNNER SparkPoints: (127,896)
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6/26/09 1:52 P

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Great Minds think a like. LOL

Mary
Never waste the Gift





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6/26/09 1:48 P

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Here the answer straight from Jeff's Email Newsletter:

Speed Tip of the Month: Add to the distance of your long run. In numerous surveys I've found that those who run 3-6 miles longer than race distance on long runs receive about the greatest amount of time improvement from any single training component.



Mary
Never waste the Gift





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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (206,050)
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6/26/09 1:47 P

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After I posted, I discovered that I had a Jeff Galloway newsletter in my inbox (I'm enrolled in one of his classes) which contained the following statement:

"Speed Tip of the Month: Add to the distance of your long run. In numerous surveys I've found that those who run 3-6 miles longer than race distance on long runs receive about the greatest amount of time improvement from any single training component."

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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JESUSTRANSFORMS's Photo JESUSTRANSFORMS Posts: 768
6/26/09 1:43 P

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I haven't read any of his books, just the stuff on his wesite...waiting for a new book to come, but I chose to use the higher mileage in my training even though I am not training for speed....it gives me te confidnece that no matter what I encounter On my half..hills, rain, cold (I am doing one december) that I will be ready for it...after doing long runs of 20 miles in my case for several months, the half will not be so intimidating and I will be well on my way to preparing for a full next year...

Trisha

Running away is never the answer, but in running I often find my answer!

I can do all things through Christ, who strengthens me.
Phil. 4:13



trisha-journeyinfitness.blogspot.com
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trisha-journeyofaith.blogspot.com/


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (206,050)
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6/26/09 1:09 P

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I'm reading his Half Marathon book right now. It is my understanding that those longer distances are only for people with time goals. The max distance in the "To Finish" plan in 14 miles. In this plan, the other two runs during the week are 30 min runs. And every third long run is 5 miles. The Time Goal programs call for longer runs, but how much longer depends on your time goal. The 20 mile run doesn't show up until the 1:15-1:29 Time Goal Program. In this plan, the two short runs are 40-60 min runs. And every other long run is a set of 800m laps, the longest of those is 14x800 which would be 7 miles, right? The 20 mile run is 3 weeks before the race.

A 17 mile long run is in the 1:59-2:29 program.

So I think it must definitely be to increase endurance for speed. If you don't care how fast you run the race, then you don't train as long in the long runs.

And his shorter runs are just that -- shorter. How do total miles compare with other programs?

Edited by: LIVE2RUN4LIFE at: 6/26/2009 (13:19)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


3 Days until:  San Francisco Marathon
 
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LIGHTNINGRUNNER's Photo LIGHTNINGRUNNER SparkPoints: (127,896)
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6/26/09 1:06 P

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I have noticed this too. Realize I have only read his books, not really put anything into practice yet. Perhaps he makes you go longer - to possibly increase your endurance so when you do a magic mile again - you will lower your time???

Mary
Never waste the Gift





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TRILLIUM22's Photo TRILLIUM22 Posts: 7,173
6/26/09 12:29 P

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People focus on Galloway's run/walk method. One other noticable difference is the high mileage suggestions before your races. For a half marathon he suggest going up to a 17 mile run. Many other training schedules have a max pre half marathon distance of 10 miles. I've also seen 12 and maybe 14. No one else suggests 17 miles that I've seen.

Now personally with the run/walk I'm really enjoying my long runs---but my max so far is 13.1 on my half marathon. Currently I'm at 11.4 and will begin pushing beyond 13 miles this comming Monday.

So anyone have any thoughts on this.

Edited by: TRILLIUM22 at: 6/26/2009 (12:31)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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