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 May 2021 Goals / Mileage Totals May Goals 75- 100 Miles <em>366</em> <BR> <BR> <BR> 5/01/21 10.00 / 10.00 <BR> <BR> YTD 329.10 Miles Mon, 3 May 2021 12:33:01 EST April 2021 Goals/ Mileage Totals April Goals 75 - 100 miles <em>366</em> <BR> <BR> 4/03/21 13.11 / 19.33 <BR> 4/01/21 06.22 / 06.22 <BR> <BR> <BR> YTD 228.33 Sat, 3 Apr 2021 22:50:28 EST March 2021 Goals / Mileage Totals March Goals 75 - 100 Miles <em>366</em> <em>522</em> <BR> <BR> <BR> 3/02/2021 05.01 / 05.01 <BR> <BR> YTD 151.03 Tue, 2 Mar 2021 13:36:47 EST Message Removed Message Removed Tue, 9 Feb 2021 15:18:26 EST Message Removed Message Removed Tue, 9 Feb 2021 13:24:52 EST Message Removed Message Removed Tue, 9 Feb 2021 12:58:35 EST February 2021 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Tue, 2 Feb 2021 19:38:24 EST January 2021 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Fri, 1 Jan 2021 12:11:51 EST Message Removed Message Removed Sat, 5 Dec 2020 09:14:41 EST December 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Wed, 2 Dec 2020 11:09:35 EST November 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Tue, 10 Nov 2020 02:45:57 EST October 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Wed, 30 Sep 2020 17:10:39 EST September 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> <BR> Wed, 2 Sep 2020 14:35:24 EST August 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Sat, 1 Aug 2020 09:27:00 EST July Running Miles and Goals July Goals 75 - 100 miles <em>366</em> <BR> <BR> 7/14/2020 05.20 / 39.50 <BR> 7/11/2020 10.00 / 25.30 <BR> 7/09/2020 05.00 / 24.30 <BR> 7/07/2020 05.00 / 19.30 <BR> 7/04/2020 09.30 / 14.30 <BR> 7/02/2020 05.00 / 05.00 <BR> <BR> <BR> YTD 461.20 Tue, 14 Jul 2020 13:30:24 EST June 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Tue, 2 Jun 2020 02:18:35 EST May 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Fri, 1 May 2020 14:43:40 EST April 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Wed, 1 Apr 2020 12:44:51 EST March 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Sun, 1 Mar 2020 01:31:40 EST February 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Sat, 1 Feb 2020 22:27:45 EST Toot Your Horn: 2020 Victories Share your celebrations here! Sun, 5 Jan 2020 00:16:25 EST January 2020 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Sun, 5 Jan 2020 00:15:06 EST December 2019 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Sun, 1 Dec 2019 10:56:48 EST November 2019 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Fri, 1 Nov 2019 10:26:44 EST October 2019 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Tue, 1 Oct 2019 01:26:31 EST September 2019 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Sun, 1 Sep 2019 20:39:35 EST August 2019 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Thu, 1 Aug 2019 18:19:34 EST July 2019 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Mon, 1 Jul 2019 13:28:09 EST June 2019 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Sat, 1 Jun 2019 09:25:32 EST May 2019 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Wed, 1 May 2019 20:25:54 EST April 2019 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Wed, 3 Apr 2019 01:25:03 EST New here :) Hello! I am not new to sparkpeople but new to the team. I've been running for quite a few years but have decided to try and tackle a half-marathon. I have done 2 in the past, but not for quite some time. <BR> Looking forward to being here! Thu, 7 Mar 2019 10:38:24 EST March 2019 Goals / Mileage Totals Track your goals here and share your progress!I <BR> <em>185</em> Mon, 4 Mar 2019 09:22:50 EST Toot Your Horn: 2019 Victories Share your celebrations here! Mon, 4 Feb 2019 09:46:04 EST February 2019 Goals / Mileage Totals Track your goals here and share your progress! <BR> <em>185</em> Mon, 4 Feb 2019 09:42:39 EST Time or Distance Team - I just started running again after a long recovery; so I thought I would go to the experts to get help with my question on training for a half marathon which is 20 weeks away. <BR> I am currently running 30 seconds and walking 1 minute, now do I want to increase my time and keep the distance the same or increase distance and keep time the same or increase both by 10% ? <BR> thank you in advance <BR> Sheryl Thu, 3 Jan 2019 09:59:06 EST January 2019 Goals / Mileage Totals Track your goals here and share your progress! <BR> <em>185</em> Tue, 1 Jan 2019 01:28:52 EST Riider's Training Log December Goals: to finish my training schedule all through this month. Long term goal is a half-marathon in April 2019. <BR> <BR> Dec 1: zero <BR> Dec 2: zero <BR> Dec 3: zero <BR> Dec 4: 2.0 mi with w/r of 1:00/30s (a smidge over 30 mins) <BR> Dec 5: zero <BR> Dec 6: 3.0 mi with r/w of 15s/30s (a little over 45 minutes, 18 degrees) <BR> Dec 7: zero <BR> Dec 8: 3.1 mi with r/w 15s/30s (raining buckets, forgot to set time) <BR> Dec 9: zero <BR> Dec 10: zero (ice/snow storm) <BR> De... Mon, 24 Dec 2018 08:29:15 EST December 2018 Goals / Mileage Totals Track your goals here and share your progress! <BR> <em>185</em> Sat, 1 Dec 2018 14:14:40 EST November 2018 Goals / Mileage Totals Track your goals here and share your progress! <BR> <em>185</em> Thu, 1 Nov 2018 17:14:59 EST October 2018 Goals / Mileage Totals Track your goals here and share your progress! <BR> <em>185</em> Mon, 1 Oct 2018 08:25:07 EST September 2018 Goals / Mileage Totals Track your goals here and share your progress! <BR> <em>185</em> Sat, 1 Sep 2018 10:27:46 EST New runner wannabe Hi everyone, I am Zenya or Zen. I have always wanted to be a runner. Problem is I was over 400 lbs! I have lost about 26 lbs and decided I am gonna start using the Jeff Galloway method. I found a training group here in AZ and the price is really affordable. Thu, 30 Aug 2018 01:59:25 EST New Member - Good Morning! I am a new member here, getting back into running after many years. I run/walk around an indoor track 3-4 days per week presently, for 35 min. per session. I am slowly building my endurance, and it feels GREAT to be back running! Wed, 22 Aug 2018 10:18:21 EST August 2018 Goals / Mileage Totals Track your goals here and share your progress! <BR> <em>185</em> Wed, 1 Aug 2018 10:36:27 EST July 2018 Goals / Mileage Totals Track your goals here and share your progress! <BR> <em>185</em> Sun, 1 Jul 2018 10:17:26 EST Good morning! It's a beautiful day here in Colorado--looking forward to running when I get back from school later (almost out for summer!) Thu, 7 Jun 2018 09:31:23 EST June 2018 Goals / Mileage Totals Track your goals here and share your progress! <BR> <em>185</em> Fri, 1 Jun 2018 10:01:40 EST Magic Mile on Long Run Days Hi All. <BR> <BR> I'm going to start training for the Disney half and I had a couple of questions about the JG training schedule on the website. <BR> <BR> The instructions are to run a Magic Mile on the days indicated on the calendar, which are all long run days. For example: <BR> <BR> Week 6 - "4 miles with Magic Mile" <BR> Week 8 - "7 miles with Magic Mile" <BR> Week 9 - "4 miles with Magic Mile" <BR> <BR> So my questions are: <BR> <BR> Do I do the Magic Mile first, and then go rig... Tue, 29 May 2018 13:59:04 EST Hi there! I am new! Hello! I am Michelle. Currently training for a half marathon in October and trying to lose some serious weight. <BR> <BR> I have a question for the group. Has anyone dealt with calf tightness while they are running? I've tried a few things and it keeps happening. Hoping I can get some advice. Thanks! Tue, 29 May 2018 11:41:59 EST Best iPhone / Apple Watch Runnnig App? Just got my new Apple Watch Series 3 today, courtesy of my company's wellness program (got a $100 voucher). <BR> <BR> Best running app? According to <BR> <BR> Best Running/Activity-Tracking Apps for iPhone and Apple Watch <BR> <BR> #1. Runkeeper. With over 50 million users, Runkeeper is one of the most popular runner apps. ... <BR> #2. RUNNING for weight loss. ... <BR> #3. iSmoothRun Pro. ... <BR> #4. Strava Running and Cycling. ... <BR> #5. 5K Runner. .... Wed, 9 May 2018 16:48:31 EST May 2018 Goals / Mileage Totals Track your goals here and share your progress! <BR> <em>185</em> Sat, 5 May 2018 10:25:26 EST April 2018 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Sun, 1 Apr 2018 15:26:02 EST March 2018 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Mon, 5 Mar 2018 14:51:49 EST Introducing me...again Hi everyone! I'm not really a new member. I joined the group quite some time ago but due to weight, knee issues, and pure laziness I just quit training altogether. I'm back on it though. My daughter and I have registered for the Disney Star Wars Dark Side 5k in April. I have a lot of work to do to get ready, but we're very excited. I still have knee issues, and any advice would be greatly appreciated! Happy run/walking <em>30</em> Tue, 20 Feb 2018 21:44:20 EST February 2018 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Sun, 4 Feb 2018 10:43:56 EST New member Hi! I've been using Jeff Galloway's run/walk/run program for 2.5 years now. It's helped me run mostly injury free since I started using the program. I'm training for my first 50K on March 24th, 2018 with a group using this program. Fri, 12 Jan 2018 10:39:16 EST Toot Your Horn: 2018 Victories Share your celebrations here! Fri, 5 Jan 2018 12:10:30 EST January 2018 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Fri, 5 Jan 2018 12:09:11 EST December 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Thu, 7 Dec 2017 13:37:06 EST November 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Fri, 3 Nov 2017 11:36:04 EST I'm a walker. Can I do this? I've been walking about 6 miles most days. I am a fit 65 year old who wants to incorporate running in my routine. How does this work? Sun, 29 Oct 2017 12:04:23 EST September 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Fri, 1 Sep 2017 12:24:30 EST Run - Walk - Run Found Jeff Galloway program on a podcast called the Extra Mile- Jeff Galloway edition. Have some of his books and ready to start the program. I'm walking not as frequently as I would like and am going to start with walking, and in September add the running part. (that is the goal) Glad to have found an active group on SP. Thu, 24 Aug 2017 13:40:03 EST August 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Tue, 1 Aug 2017 21:09:59 EST July 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Tue, 4 Jul 2017 22:08:43 EST New again! Howdy, all - I started running about 10 years ago, and I loved it in the beginning, always challenging myself to get better, meet goals.... But, I have lately lost interest in running, and my random attempts at "getting back into running" have been half-hearted at best! I'm intrigued by the "run/walk" approach - it seems a great way to amp up the mileage without risking injury! Sat, 1 Jul 2017 10:56:29 EST a new way to run? joined because i already run, so don't try to motivate me please i am new to sp, though, so i do want to participate and learn Sat, 1 Jul 2017 05:48:11 EST New Runner, New Member Hi everyone. I'm Carol. I am using the Galloway method to become a runner. I am one of those people who said I will never ever run unless my life depends on it. Well my best friend has inspired me to to change that. I am signed up for the Run Disney Princess 1/2 marathon at Disney World next February. I have been using the lolo easy 5k app. I am trying to be patient with myself and not think that my body can do this over night. I was at the 1 min/ 1 min pace but it is super hot in Alaba... Thu, 29 Jun 2017 15:54:36 EST Timing Question I have been thinking of starting using the Galloway training method, since I seem to keep hitting a wall when not using intervals. My question, though, is when I look at the training schedule (for instance, 10k), it has a 30 minute run on Tuesday and Thursday. Does that 30 minutes include warm up and cool down, or is that 30 minutes PLUS warm up and cool down? Mon, 12 Jun 2017 15:31:14 EST June 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Thu, 1 Jun 2017 12:57:33 EST Apple Watch Series 2 Hi all, <BR> <BR> Is anyone using an Apple Watch Series 2 for running? I have an opportunity through my employer to get one at a discount. Based on what I have ready, there is not a native app for run/walk but there is a 3rd party app for purchase. Thu, 4 May 2017 17:56:40 EST May 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Mon, 1 May 2017 10:38:24 EST April 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Fri, 7 Apr 2017 11:25:45 EST April 2017 Goals / Mileage Totals Goal for April: 65 miles <BR> <BR> 4/02 - 8.3 miles <BR> 4/04 - 5.0 miles <BR> 4/06 - 5.5 miles <BR> <BR> Monthly total - 18.8 miles <BR> <BR> I did 75 miles last month. That was a big increase for me and easily the most I've done in a month. This month's goal is a little lower. If I keep feeling good, I may very well exceed 75 again or even more, but because I ramped up the mileage kind of quickly, this is a way of giving myself permission to back off some if it starts getting to me. <BR... Fri, 7 Apr 2017 11:10:50 EST Shorter, faster run segments I've been looking around online for answers to this and really haven't found anything. <BR> <BR> My run pace, even when I'm run/walking, is pretty slow. Probably it by itself is a 12 minute mile jog or a bit slower. It feels like no matter what intervals I'm using my run pace is slow like that. I'm in the process now of getting some base mileage in my legs, a few runs a week (2 for 30 minutes and a longer one which is starting at 45). <BR> <BR> For the two shorter runs, does it make sense f... Thu, 6 Apr 2017 16:51:44 EST It Got Me There I was yesterday morning with my interval timer clipped to my shirt and my chip timer around my ankle, on the start line, crying. <BR> <BR> I cry in races. I just do. Not sure why but running, especially racing, is very emotional for me. <BR> <BR> It took me 45 minutes to do the 5k. My last race was a half marathon in 2014 and I was slightly faster then but injuries, life, and general lack of focus sidelined me for 3 years so there it is. <BR> <BR> I got done, collected my medal, crie... Sun, 2 Apr 2017 18:43:20 EST March 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Sun, 5 Mar 2017 14:29:03 EST February 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Wed, 1 Feb 2017 21:31:11 EST Using the foam roller with arthritis I have just started using the foam roller again but have realised that my wrists are paining a lot when I try to support myself. This is especially bad when I try to support myself when rolling the IT band area and the back of my thighs. Does anyone have an idea how to do this with little strain for my wrists? Fri, 6 Jan 2017 22:56:45 EST Toot Your Horn: 2017 Victories Share your celebrations here! Sun, 1 Jan 2017 12:11:20 EST January 2017 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Sun, 1 Jan 2017 12:09:43 EST December Goal 2016 December Goal 50 - 75 miles <em>363</em> <BR> <BR> <BR> 12/25 06.21/ 64.61 <BR> 12/22 08.00/ 58.40 <BR> 12/20 06.31/ 50.40 <BR> 12/18 09.13/ 44.09 <BR> 12/13 07.01/ 34.96 <BR> 12/12 07.25/ 27.95 <BR> 12/08 07.50/ 20.70 <BR> 12/07 07.00/ 13.20 <BR> 12/03 06.20/ 06.20 Sun, 25 Dec 2016 21:50:13 EST New member Hi. Learning to walk run - emphasis on walk! - but at least it gives me time to enjoy the scenery Wed, 30 Nov 2016 17:01:16 EST Begin again I'm back on track. I ran my first half marathons and full marathon in 2012. I also got plantar fasciitis / fasciosis in my left foot. Then I injured my left knee. Physical Therapy really did help recooperate the knee injury. I thought. <BR> <BR> The PF in my left foot disappeared. I restarted with the Galloway method again (my running coach with whom I ran the half marathons and full marathon in 2012 used the Galloway method!). I earned PF in my right foot and an injury to my right knee. I ... Mon, 7 Nov 2016 13:58:02 EST November 2016 Goals / Mileage Totals Track your goals here and share your progress. <BR> <em>185</em> Tue, 1 Nov 2016 08:13:35 EST GPS watches Lately I've been browsing GPS watches online. I've been using an application on my phone to time my intervals, pace, and distance, but I'm looking to upgrade. Shopping for a GPS watch turns out to be a bit more complicated than I expected. So many choices! <BR> <BR> So... what makes and models do folks here who train with GPS watches like? What do you wish yours did better? <BR> <BR> My biggest requirements are of course accurate timing and distance traveled and good support for setting cu... Fri, 21 Oct 2016 12:19:13 EST 4mph challenge I read about a very different sort of running event this past weekend. Lazarus Lake, the man behind the sadistically difficult Barkley Marathons, organizes an event in October that starts in his backyard, the Big Dog Backyard Ultra. It's a 4.17 mile loop. Everyone has 1 hour to complete the loop. Then every hour on the hour, they have to do it again. There's no need to be the fastest runner at all. However, if you finish a loop in 45 minutes, then you have 15 minutes to recuperate before star... Mon, 17 Oct 2016 16:45:07 EST Race pace - starting pace vs. middle and ending As we probably all know, it's common for people to be faster early in a race than they are late in the race. As we tire, it generally gets harder to maintain a certain pace. So I was wondering... let's say your goal pace for a half-marathon is, for simplicity sake, exactly 10 minutes per mile. Is that the pace you try to set at the start? In the middle? Do you try to keep the same pace throughout the race, or do you assume you may slow down late in the race, so you start a bit faster than you... Mon, 3 Oct 2016 12:58:24 EST October 2016 Goals / Mileage Totals Track your goals here and share your progress! Sat, 1 Oct 2016 10:44:41 EST September 2016 Goals / Mileage Totals Track your goals here and share your progress! Thu, 1 Sep 2016 15:50:25 EST Message Removed Message Removed Thu, 1 Sep 2016 08:38:14 EST running twice in a day Hi -- I've just recovered from a cold and I've lost some training time. Also, the weather is pretty hot. I'm training for a HM in October. <BR> <BR> To get mileage in...what do you think of say running 9K on long run day in the morning, then another 2-4 in the evening? <BR> <BR> And taking a rest day the next day of course. <BR> <BR> p.s. be nice! <BR> <BR> Tue, 16 Aug 2016 11:38:07 EST August 2016 Goals / Mileage Totals Track your goals here and share your progress! Mon, 1 Aug 2016 10:27:42 EST July 2016 Goals / Mileage Totals Track your goals here and share your progress! Sun, 3 Jul 2016 11:38:43 EST Hydration for long runs How do you like to stay hydrated on your long runs? <BR> I'm now reaching the point where the long training sessions are over an hour and I need to take some fluids with me, so I thought I'd how you all like to handle it. Do you keep it simple and carry a water bottle in one hand? Do you get a strap to secure it at your waist? Over your shoulders? There are a variety of solutions. What works best for you? <BR> Sat, 25 Jun 2016 10:18:30 EST Hi all! Hi all, <BR> I finally made my way to the team after PLMitch told me about it in another spark forum last month. I'm 39 years old and my running experience is pretty limited. Last fall I did the 9 week couch to 5k training program. Then I sat around all winter. D'oh! This spring I re-started and completed couch to 5k again. I also first read about the Galloway method and have started using run/walk intervals as I increase my distances. <BR> <BR> My goal is to reach at least a half marathon... Thu, 23 Jun 2016 12:41:36 EST tell me about your training log/calendar! Hi! I'm back at running and getting more serious. So far I've been making my running plans in my everyday agenda, scheduling in the time and distance I hope to go.....and I have a table I print out for the month with run, weights, yoga columns .... I tape this to the wall and colour in the box when I complete the workout. It's nice to have it out where I can see it to remind me to get all the boxes coloured in. <BR> <BR> But I might like to change it up. I see training logs that have more in... Tue, 21 Jun 2016 14:40:26 EST Training Log 21 JUN 16 20 Min run, 30:30, 1.53 Miles, 13:20 Avg Pace. <BR> <BR> weekly total 1.53 Tue, 21 Jun 2016 11:18:31 EST Hello I am new here. Mon, 20 Jun 2016 09:05:50 EST June 2016 Goals / Mileage Totals Track your goals here and share your progress! Wed, 1 Jun 2016 22:29:42 EST WDW Marathon Training Group I've looked on Jeff's site, and there are no training groups near me. I'm training for the WDW Full Marathon, but I'll be following the "Goofy" Training plan. My idea is that if I feel like Goofy plan is going well, then I'll upgrade my registration, and if not, then I'll just stick with the full. <BR> <BR> Anyone want to be a virtual training buddy? Sat, 28 May 2016 13:06:56 EST May 2016 Goals / Mileage Totals Track your goals here and share your progress! Sun, 1 May 2016 22:03:27 EST Another training pace question Jeffs magic Mile calculator basically works out a common training pace for any length of race. Eg say for a magic mile of 10mins per mile (just for ease of calculation) , he says that marathon race pace is 1.3 times the MM - and the training pace is that plus 2 minutes . So this training pace - based on marathon pace - is then used for all race distances. Somehow this doesn't make a lot of sense to me - if say I was training for a 10K race where race pace is much faster than marathon pace ... Mon, 18 Apr 2016 14:56:37 EST April 2016 Goals / Mileage Totals Track your goals here and share your progress! Fri, 1 Apr 2016 09:24:18 EST So happy to be back! I have missed you all! I realized that is the only forum I have ever felt completely able to be me! Through tuff times and awesome successes I am excited to be back. <BR> I started sparking back in 2008 and have been off and on through the years and changes. I started out 100 pounds heavier and am now fine tuning my eating habits and pushing my athletic abilities. <BR> I have don't have any friends so please add me if you want to have a buddy! Tue, 22 Mar 2016 13:04:58 EST Hi I have been running for a few years and although I have done a few half marathons I am having problems with my knees. This stems back to playing badminton for 40 years so I am looking for a way to keep increasing my distance without causing any more damage. The Jeff Galloway method looks ideal so I thought I would give it a shot. <BR> Taking walk breaks before I am tired is going to be odd but it does make sense. <BR> I am planning a 10 mile walk/run on Sunday to see how it feels. <BR> I th... Tue, 22 Mar 2016 10:12:35 EST Cold Meds and Running Shoes Break-in Questions Hello all, <BR> <BR> 1) What cold meds have worked best while in training for a HM? I'm scheduled to run 13 miles tomorrow and currently taking Tylenol cold med. No idea how well this will work for me on a long run. I've found on my shorter training runs this week that I've had to slow down due to the congestion. <BR> <BR> 2) My HM is on April 3 -- is it too late to start breaking in a new pair of running shoes. My thought is to break them out on my short training run (3 miles) next... Fri, 11 Mar 2016 10:40:43 EST March 2016 Goals / Mileage Totals Track your goals here and share your progress! Wed, 2 Mar 2016 13:56:10 EST Warm up cool down When setting up run keeper for my 90/30 intervals do you also set up a warm up and cool down and if so how Mon, 29 Feb 2016 09:51:09 EST Toot Your Horn: 2016 Victories Share your celebrations here! Tue, 9 Feb 2016 14:24:17 EST February 2016 Goals / Mileage Totals Track your goals here and share your progress. Tue, 9 Feb 2016 14:23:15 EST Not new to running, but back at the start line Hello everyone. I am not new to running, but I find myself having to start at the beginning. I was actually training for my second half marathon last September when I was diagnosed with breast cancer. I used the run/walk method when training and love running that way. I tried to continue running through chemo, but I found it was too hard on me. I did power walk on most days during treatment and stayed active to combat the fatigue. I finished chemo about three weeks ago and I have tried to... Sat, 23 Jan 2016 09:23:21 EST Long-time Galloway runner; new to SparkPeople Hi! I'm in my tenth year of running with the Jacksonville Galloway Program, ninth year as a Group Leader, but I'm new to SparkPeople. The race our program trains for is the DONNA 26.2/13.1 in Jacksonville Beach on 02/14/16, so we are just over a month out from Race Day. <BR> <BR> I'm looking forward to sharing with other Galloway runners. <BR> Sat, 9 Jan 2016 19:51:50 EST January 2016 Goals / Mileage Totals Track your goals here and share your progress. Fri, 1 Jan 2016 16:37:37 EST Races on Hawaii Island This is a fairly new race that will be held monthly. It offers 100-yard dash for the keiki (children), 1 mile run/walk, and 5K run/walk. I plan to enter that either in January or February. Maybe I'll try the 1 mile in January and work toward the 5K in February :) Anyone else in Hawaii on the Kona side? Tue, 29 Dec 2015 14:52:16 EST re-starting with running Hello! I've taken some time away from running. I regret it of course because it's going to be hard to get back in shape. I might do Couch to 5K again but start at week 2 or 3. I have a heart problem so cardio conditioning comes slow to me, but it'll be worth it! <BR> <BR> Anyone else re-starting a running plan? Tue, 29 Dec 2015 13:23:47 EST Back again! I've been a runner all my life, but like many people, I take breaks periodically mostly due to time constraints. I'm 81 years old, healthy, active, and a full-time prof in psychology - so I'm not slowing down at all. I do go to our gym, but that doesn't do it for me. I've read about Galloway and have several of his books. I'm 19 years away from 100, so I want to begin a run/walk/run routine I can keep up for those 19 years and more. I take part in the Blue Zones project here as a faculty memb... Mon, 7 Dec 2015 10:51:21 EST December 2015 Goals / Mileage Totals Track your goals here and share your progress. Tue, 1 Dec 2015 10:55:08 EST Shoes for run/walk? As I said in another post, I have been running for around 2 years - starting out with C25k which is of course a run/walk type programme which eventually leads to running non-stop. I have most used minimalist style running shoes (NIKE Free5.0's which are very light and flexible) which are great for running - but I have found them to be not so good for walking. I land on my forefoot when I run - and use my heels when I walk. These lightweight shoes kind of annoy me when walking - they have min... Sun, 29 Nov 2015 16:26:26 EST No more "running" for me! After 2 years and 1600 klms of running - C25K, B210K and 49 parkruns - mostly done non-stop but with some longer Galloway style "races" - 14K and 21.1K - I think that I have decided to use run/walk, wogging, Scout's pace (call it what you want) for all distances from now on. I have in the past achieved an under 30 minute non-stop 5K parkrun, but increasingly I am feeling that I am not enjoying the seeming neverendingness of non-stop running - a slow 30/30 10K run/walk last Thursday left me fe... Sun, 29 Nov 2015 13:45:28 EST diabetic running/fueling question Morning all, my teenage son is just starting to run half marathons...he had previously run 10Ks, and fueling/insulin was not really an issue...but the length of the half brings it's own challenges. How do you all handle your fueling and insulin? We ran the Dumbo Double Dare over Labor Day Weekend, and his blood sugar was all over the place. He's running the Star Wars West Coast race, and I'd like to help him have a better experience. Mon, 2 Nov 2015 10:35:12 EST November 2015 Goals / Mileage Totals Track your goals here and share your progress! Sun, 1 Nov 2015 09:01:50 EST Galloway Training for Disney Princess 10K Feb.2016 I have started training for the Princess 10K that will be held in Feb.2016. I am using the Galloway R-W-R Method. I have no prior running training under my belt and am finding his training plan for my race very confusing. <BR> <BR> The training plan calls for 30 minutes on Tuesday and Thursday and a long run on certain Saturdays. Am I suppose to run a specific distance on Tuesday and Thursday or just do a 30 minute run using my current ratio?? <BR> <BR> I am currently using the 30sec ... Mon, 19 Oct 2015 15:29:00 EST What long, slow distance the week before a half? I have been stumbling along through what I remembered of my last half training program almost three years ago. I've been increasing my mileage on LSD on Sundays by one mile a week; last week I ran 14 miles. My race is in two weeks, on Saturday. <BR> <BR> Question: What distance should I use for my LSD this Sunday? <BR> <BR> Thanks, Oh Wise Ones! I'm just running to finish but I want to have fun and not be too exhausted for my first big nursing school exam of the quarter which comes two days... Thu, 1 Oct 2015 13:40:28 EST October 2015 Goals / Mileage Totals Track your goals here and share your progress! Thu, 1 Oct 2015 09:35:57 EST New to JG's method, not new to running <BR> <BR> Good morning, <BR> <BR> I'm Canadian (as per my user name!), so when I learned to run, I worked my way up to 10:1s. I led running clinics for 3 years and the goal at that running store was to run non-stop.. which was fine.. I led the LTR or 5K running clinics and would still often do 10:1s for my personal long runs (ran a marathon and a few HMs). <BR> <BR> I have never been good at stretching or doing mobility work. I have been 40-70lbs overweight my entire running career. ... Tue, 15 Sep 2015 09:06:18 EST September 2015 Goals / Mileage Totals Track your goals here and share your progress! Sat, 5 Sep 2015 19:43:39 EST Sweat <link><BR>tyle/wellness/sweat-its-what-makes-ath<BR>letes-cool/2015/08/18/9d502eac-41d2-11<BR>e5-8ab4-c73967a143d3_story.html?wpmm=1<BR>&wpisrc=nl_lean </link> <BR> <BR> An interesting article <BR> <BR> Can't seem to get it to load. <em>234</em> <BR> <BR> OK, let's try this..... <BR> <BR> <link> </link> Wed, 19 Aug 2015 10:27:40 EST Nathan Mirage Pak vs SPIbelt™ Performance Series Recently, my Nike Expandable Running Lean Waistpack broke (zipper fell apart), and since Dick's does not carry them anymore (or at least I did not see them that day), I purchased a Nathan Mirage Pak belt, as I had some good luck with their products. From what the sales associate told me, this is a new product for Nathan. <BR> <BR> Unfortunately, I was not very happy with it. Belt loosens itself, and of course once that happens, bounce occurs. Note: I only carry one item in my belt -- my ... Mon, 10 Aug 2015 11:14:16 EST August 2015 Goals / Mileage Totals Track your goals here and share your progress! Sat, 1 Aug 2015 12:16:02 EST Rebooting... <BR> <BR> Greetings! <BR> <BR> I’m new to Spark People and just came across this message board. I live in Maine and wish I lived in the South. I started running a little more than a year ago with a couch to 5-K program that was offered free with a program I signed up for at my local gym. I only actually did it because it was “FREE”. I’d tried running before and ended up injured so I was fearful but the gym I belong too is pretty amazing and offered great advice and my coach put me in some ... Tue, 28 Jul 2015 15:56:28 EST LSD-- a bit TOO SLOW?? I am new to these boards - but have used run/walk for quite some time. I am currently training for my first HM. <BR> <BR> I haven't actually done a "magic Mile" - but I do run a timed 5K every Saturday at my local parkrun. My average time for the 5K is around 32:30 minutes - although I have run a PB of 30:20minutes <BR> <BR> Using a 2/1 ratio, I ran a 14K "race" last year at an average pace of 12 minutes per mile and would aim to do this pace for my upcoming HM. <BR> <BR> Using Galloway's... Thu, 23 Jul 2015 16:21:30 EST Reading your stories is giving me confidence! Hello, Spark Friends! <BR> <BR> My name is Nancy. I live in the Chicago suburbs. I'm a sprint distance triathlete (800m swim, 20K bike, 5K run) who occasionally runs a 10K for fun. I'm in my early 60s and have had meniscus repair surgery twice on the same knee. My orthopedic doc has advised me against running (since I have very little cartilage left in my knee), which is why I've only done sprint distance triathlons. <BR> <BR> However, I have found that with the right running shoes, and wor... Mon, 6 Jul 2015 10:57:39 EST June 2015 Goals / Mileage Totals Track your Goals here and share your progress! Thu, 4 Jun 2015 00:05:08 EST Garmin SOS! Hello! I've had the Garmin Forerunner for a couple years and recently lost it. There were a few problems with it, like GPS accuracy but I liked it and the bezel was sometimes too sensitive sometimes not sensitive enough. I really liked being able to tap it to show other screens of data. <BR> <BR> So...I lost it and need to replace it. The 210 was on sale so I ordered it online and it arrived today. But now I'm wondering if it's good enough? Need to decide before I start using it. <BR> <BR>... Mon, 25 May 2015 17:13:32 EST Altering ratios or pace for heat, distance, hills? Wondering from other Galloway runners: When and how do you alter your run/walk ratios? Do you adjust your pace or your ratio for heat, distance, hills, etc? <BR> <BR> I know the Galloway books recommend changing your pace for heat, but I find it really hard to do that. I always seem to fall back into my usual rhythm and pace. This happens whether I am trying to speed up or slow down. So it seems that changing run/walk ratios might be the better way to adjust, for me. I have been doing a... Mon, 25 May 2015 10:39:42 EST 3x to 4x/week running schedule suggestions? Hi fellow Galloway runners, question for you all: I plan to increase my running schedule from 3 days per week to 4. 3 days is easy to break it up between running and strength training (my current schedule is run Tu/Th/Sa and strength train M/W/F). Saturday is typically my long run day. <BR> <BR> Should I replace 1 of my strength training days with a run day? Or combine a run with a strength training day? Suggestions most appreciated! Mon, 18 May 2015 09:25:20 EST May 2015 Goals / Mileage Totals Track your Goals here and share your progress! Mon, 4 May 2015 13:43:49 EST Achilles Tendonitis Don't know if anyone has had any experience with it. My problem seems to come and go. I am not sure exactly when it started, but it was sometime over winter. The first time I remember feeling any tenderness was either x-c skiing or hiking. I felt my boot bothering me on two occasions but I don't remember which came first. I really thought it was the boots. Last month I started feeling it while I was running long miles so I started to try and take it easy. I was training for a half and so I to... Mon, 4 May 2015 05:51:35 EST Back to back races? I'm considering doing the Infinity Guantlet Challenge for The Disney Avengers Half Marathon Weekend. It would be a 10k on Saturday and the half on Sunday. Have any of you run races on back to back days? If so, any hints for training? The race is in November so I have plenty of time to train. As always, thanks so much for your help. Sun, 5 Apr 2015 21:54:18 EST April 2015 Goals / Mileage Totals Track your Goals here and share your progress! Thu, 2 Apr 2015 13:30:04 EST Coming back after injury I have been in a boot for the last 3 weeks for a stress reaction in the top of my foot. Have no idea how I got it because I was doing Jeff Galloway 30:30 with only a slight increase in distance. Not sure how long until I am cleared to run but Now I'm afraid to start running again for fear of another injury. What is the best way to get back into it without getting injured? Wed, 1 Apr 2015 17:19:11 EST Hitting the pavement again! Hi all! I've been a runner for 10 years. After my it band went whacko 2 years ago, I laid off of running, afraid it would act up. Well, I miss running and all its benefits, so am going to start up. Ran 5 miles over the weekend, and walked 6. So much easier now that it's nice out! I detest the "dreadmill'! Tue, 17 Mar 2015 22:06:04 EST Gymboss Timers question I am trying to decide between the gymboss interval timer (same as Jeff Galloway timer) and the gymboss mini max interval timer. Can any of my Galloway friends help me with suggestions? I will just be using it for run/walk purposes. Thanks! Wed, 11 Mar 2015 19:08:04 EST Interval Pacing Question I hope this question doesn't sound too trivial to a group of experienced Galloway runners. I had been doing a 30:30 interval and was getting about a 13:20 pace for my 3 mile runs. I changed to 45:30 a few weeks ago because I wanted to gradually increase my running time to be able to run with friends who run longer run/walk ratios. The thing is, my time at 45:30 is about a 14:00 mi/Mi. I'm not sure why it is slower if I have increased the running time. Wondering if you would go back to 30:3... Fri, 6 Mar 2015 16:20:41 EST March 2015 Goals / Mileage Totals Share your goals with us and track your progress here. Sun, 1 Mar 2015 17:12:43 EST 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 Toot Your Horn: 2015 Victories Share your celebrations here! Sun, 1 Feb 2015 14:21:48 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 Message Removed Message Removed 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 Message Removed Message Removed Sat, 14 Jun 2014 11:40:51 EST Message Removed Message Removed 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 Message Removed Message Removed 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 Message Removed Message Removed Sat, 8 Mar 2014 10:35:50 EST Message Removed Message Removed 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 Message Removed Message Removed 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 Message Removed Message Removed 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 Message Removed Message Removed 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