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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
10/19/10 10:15 A

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One addition to Live2run4life/Catherine's comments on the need for you body to repair itself. The older you are the slower that recovery goes. Not that you can't do amazing things, you just have to train with a bit more respect, caution and patience.

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


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
10/19/10 7:19 A

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LIVE2RUN4LIFE; Thanks for the information.

I always thought the only purpose behind running slow on LSRs was endurance. To cut back on needing muscle repair had not occurred to me.




Edited by: SEABREEZE65 at: 10/19/2010 (07:20)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,268
10/18/10 11:51 P

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DKRETSCH01, I'm glad it's working for you!

IMSMILEY88, just remember that the adaptations that increase your endurance do not happen when you are running. They happen during the recovery period in between the runs. Your body is rebuilding itself in that period and making itself stronger to withstand the greater demands being placed on it. At that point, it doesn't ask or care whether that muscle damage came from straight running or from run/walking. One other thing to consider is that it can only do so much to repair itself in a given time. The best situation is to be able to fully repair/recover in between each run. If you don't, your body "falls behind" and pretty soon you seen a decline, not an increase, in fitness.

One last thing to consider -- the best way to improve endurance is to run long runs slowly. Why slowly? Because it does not provide any additional benefit to totally break your body down. Better to be able to expose your tendons, ligaments, bones to those extra miles without causing so much damage that your body can't recover before the next run.

Edited by: LIVE2RUN4LIFE at: 10/18/2010 (23:53)
Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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DKRETSCH01's Photo DKRETSCH01 SparkPoints: (0)
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10/18/10 2:58 P

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Oooh, I'm jealous. I have the Ipod Shuffle so I cannot load apps onto it.

Today I consistently did the same interval, a :50/:25 for my 45 min run which was to be race pace and was so happy.

According to my MM, my race pace was should be 11:12, but I've never really met that for my 45 min race pace runs....until today where I did it with a 10:55 min/mi pace. Most of my 45 min run days I've messed around with my time, starting out higher interval, like a 2:00/1:00 and adjusting along the way, but never make my overall race pace time -- today I decided to just stick with the shorter intervals the whole time and viola, it worked!!! So excited about this!! I've officially decided that shorter intervals work for me better than longer ones. I think I'm done messing around with it; just sticking with what works.

Dawn


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
10/18/10 2:08 P

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I am really happy with my progress.

Ran 4 miles today at the same times I did a couple weeks ago when I ran the entire way.

And my KNEES DO NOT HURT after running today. This in itself amazes me.

Oh and I purchased an app for my IPOD called ITGO, an interval training app. I set it for 1M;1M ratio and for the fast 1M I used one music set and for the slow 1M I used a slower set. It has a variety of ways to tell you when each interval it up.
$3.99

Now all I need to do if figure out the BPM for each of the songs and combine them so that I can match a cadence to the songs.



"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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TRADKINS1973's Photo TRADKINS1973 Posts: 238
10/18/10 12:45 P

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yes, I agree its hard to tell when you are starting out if the new method led to the improvement or just that you are running better overall. Congrats on the awesome improvement and its great that you are trying different training methods to find the one right for you. I have found that even if you continue to use run/walk, you will still get faster. It will come as you increase the length of your long runs and also do the drills that he recommends which make you more efficient and help you get faster. You can do your two maintenance runs at any run/walk ratio you want to (or can run them continuously) - meaning the 30-45 min runs. But you want to use your intervals when doing the long runs. That is what will help you go the distance without fatigue and without risking an injury. Wish you all the best :)

Tanya

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10/18/10 12:15 P

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Hi, Your endurance comes from the long runs. In Galloway's books it shows the distance you should run for the time and the distance goal of your race. The long runs are done slowly. For example I did a 8 mile run last Saturday at a 13min/mile pace. I used the run walk method through out. You do these longs runs once a week.

kc
8/14/10 - Clearwater Scorcher 34:02
9/11/10 - Haysville Fall 5k 33:02
10/10/10 -PrarieFire 5k 29:28
10/30/10 - Hutchinson Trail & Treat 5K 29:54
11/25/10 - Turkey Trot, Enid, Ok 5k 30:00
12/18/10 - Jingle Bell Run 5k 29:02
1/15/11 - Sedg Co. XC in the snow :( 34:14

4/23/11 - Sun Run 10K - Wichita 1:06:47
5/1/11 Wichita Half Marathon 2:33:14
Next Up:
5/21/11 East Meets West 5K - Wichita
5/25/11 Senior 5K - Wichita
6/11/11 - Boomtown Ru
IMSMILEY88's Photo IMSMILEY88 Posts: 1,920
10/18/10 11:59 A

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Good point! 2.5 minutes is a lot. But, I'd cut off 6 minutes the previous 3 weeks. I'm still just improving quickly as a new runner so it's hard to tell why the improvements are taking place. Also, the more I run the 60/60, I'm not wondering at what point I would NOT be able to run 60 minutes 'straight' or whatever. Is my endurance decreasing? Will I "have to" run intervals if this is how I run?

Dana, Half Fanatic #1693

Completed 2013 Events:
Feb 9 - Pedaling the Prairie, 45 miles
Feb 16 - Lions Club Bike Ride, 46.5 miles
Mar 3 - The Great Plane Ride, 25 hilly miles
Aug 18 - TriGirl Sprint Duathlon
Sept 2 - Dam Ride, 32 miles


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TRADKINS1973's Photo TRADKINS1973 Posts: 238
10/18/10 9:45 A

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Not sure how much more convincing you will need...2.5 min off your time is a huge improvement AND I bet you felt a lot better at the end of that run than the previous ones. :)

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IMSMILEY88's Photo IMSMILEY88 Posts: 1,920
10/18/10 8:58 A

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I ran my first 3 Galloway runs last week. I'm using a 60 sec run/60 sec walk interval. I did my longest run ever on Tuesday AND at a pace quite a bit faster than I usually run! I did almost 3 miles on Thursday quite a bit faster than usual. And, I dropped over 2.5 minutes on my 5K on Saturday (from the time just 2 weeks earlier). I'm not 100% sold, but I'm getting mighty close! I am sure this is how I'll run my Half Marathon in March, but am not sure I'll always run 5Ks this way.

Dana, Half Fanatic #1693

Completed 2013 Events:
Feb 9 - Pedaling the Prairie, 45 miles
Feb 16 - Lions Club Bike Ride, 46.5 miles
Mar 3 - The Great Plane Ride, 25 hilly miles
Aug 18 - TriGirl Sprint Duathlon
Sept 2 - Dam Ride, 32 miles


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MEREDITH713's Photo MEREDITH713 SparkPoints: (0)
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10/16/10 6:43 A

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Seabreeze --- I adore you! Thank you for posting this thread, and thank you to everyone who replied. Your experience and wisdom have been very encouraging!

SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
10/15/10 6:56 P

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Thanks again everyone...

It really helps to read what others are doing with this method and especially the successes that so many of you have had.

I am using the 1:30 ratio tomorrow for a 45 minute run. I am excited to see how I feel at the end.

I tried this ratio the other day, but it was after the Timed Mile Test.

Thanks again everyone!!!

OH...
I WANT ONE OF THOSE BUMPER STICKERS or MAYBE A T-SHIRT.

Edited by: SEABREEZE65 at: 10/15/2010 (18:57)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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FELIXC's Photo FELIXC SparkPoints: (79,991)
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10/15/10 4:04 P

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Lab-Lover--LOL! No kidding!

LIVE2RUN4LIFE--You are so right about passing people that only run and don't walk. (Elite runners excluded, of course!) My last HM (my 5th, but first one I used the Galloway method for) I saw two women who started out at about my pace--they were about 200 feet in front of me for the first three miles. I did a 2:1 ratio from the very start of the race. They did not take any walk breaks. At mile 4, I passed them, and by mile 5, I never saw them again.

Also, I PR'd in that HM. Maybe we need to get bumper stickers that say, "I take walk breaks and yes, I'm a runner!"

emoticon

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,268
10/13/10 3:34 P

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When the question comes up as to whether a race allows walking, what that really means is whether they are open to people who are doing 100% walking. And the issue isn't "cheating" but time. It costs money to keep streets closed, divert traffic, pay policemen, etc. Many races put time limits on how long the course is kept open when the race is run on city streets.

For example, here is what the Austin Marathon says in its FAQ: "Yes, walkers are encouraged as long as they are able to complete the course within the cutoff time. The marathon course will remain open and completely supported for seven hours. That's a 16 minute per mile pace. The half marathon course will remain open and completely supported for four hours. That's a 19 minute per mile pace."

So as you can see, run/walk is definitely allowed.

Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
10/13/10 1:08 P

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That is good to know Trill.



"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
10/13/10 12:38 P

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Actually you can "cheat" by using run/walk, but it's the run part not the walk part. Some half marathons actually have a competitive walkers division. The Detroit Free Press is one. If you sign up for that division any running is cheating.

Great idea defining why exactly you are "running"

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


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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IMSMILEY88's Photo IMSMILEY88 Posts: 1,920
10/13/10 12:03 P

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Great goals, SeaBreeze! It does help to get it down in writing, doesn't it? I'm going to be thinking about MY goals over the next few hours &/or days.

Dana, Half Fanatic #1693

Completed 2013 Events:
Feb 9 - Pedaling the Prairie, 45 miles
Feb 16 - Lions Club Bike Ride, 46.5 miles
Mar 3 - The Great Plane Ride, 25 hilly miles
Aug 18 - TriGirl Sprint Duathlon
Sept 2 - Dam Ride, 32 miles


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
10/13/10 8:26 A

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To my NEW TEAM MEMBERS...

emoticon for these great responses!!!

Last night I was eating dinner with some non-running friends and told them I was going to start HM training using this run/walk method. Her answer was, "Will they let you cheat like that?" So, I started explaining that this is not cheating..., many people walk in long distance races, but it is odd as I think her comment was an echo that has been bouncing around in the caverns of my mind.

RUNNING GOALS: What an eye-opener! I have had some undercurrent goal or ego-juicer simply to be able to say, "I am a runner." This has "fed" this ego. I have sat at this computer this morning and thought, "What are my running goals in addition to being able to say, 'I am a runner?'"

OVERALL GOAL:
A. To be healthy emotionally, mentally, physically, and spiritually.

For me, running is an activity that contributes to my overall well-being.

RUNNING GOALS:
1 - To enjoy and be excited about the journey.
2 - To utilize the Galloway method to (a) contribute to my overall health and fitness level, and (b) train for and participate in a variety of races.
3 - To "remain polite and friendly as I pass (other runners) in races."
4 - To "leave this ego on the curb" and simply be the best I can be.

emoticon and emoticon

Today's plan...
...the 2nd timed mile test
...then continue using 1:30 ratio for the remaining time of my run

Edited by: SEABREEZE65 at: 10/13/2010 (08:34)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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IMSMILEY88's Photo IMSMILEY88 Posts: 1,920
10/13/10 8:14 A

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I am so thankful for this thread! I am a new runner having started just about 4 months ago. I am slow, but making incredible improvements almost weekly. I tried my first "Galloway" run yesterday.

Three weeks ago, I had my longest run to date. It was 4.45 miles. Yesterday, after the first 14 minutes, I remembered I was going to try a run/walk interval to run. I'd chosen 60 secs:60 secs. I ran 5.2 miles and it felt great! Here are my stats from the 2 runs:

9/25.... 1 hr 12 mins 07 secs...4.45 miles...pace of 16 mins 13 secs

10/12...1 hr 12 mins 51 secs....5.20 miles...pace of 14 mins 0 secs

As you can see, my 'long run' pace went from 16 mins 13 secs to 14 mins 0 secs in 2.5 weeks!

I'm not positive I'm sold on the method yet, but I have a 5K on Saturday and I plan on trying it out. I ran 5 weeks ago at 46:30; 2 weeks ago at 40:36 (can't believe how much faster I'm getting!) ; and we'll see how I do with my first Galloway run!

Thanks again and I look forward to getting to know the runners on this group!

Dana, Half Fanatic #1693

Completed 2013 Events:
Feb 9 - Pedaling the Prairie, 45 miles
Feb 16 - Lions Club Bike Ride, 46.5 miles
Mar 3 - The Great Plane Ride, 25 hilly miles
Aug 18 - TriGirl Sprint Duathlon
Sept 2 - Dam Ride, 32 miles


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LAB-LOVER's Photo LAB-LOVER Posts: 6,875
10/13/10 6:18 A

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And P.S. - if it makes you self-conscious or feel like less of a runner, you don't need to tell any of those friends that are firmly affixed to the couch that you take walking breaks if you don't want to!

Wag more, bark less.

RRCA Certified Running Coach

PRs:
5K-35:25-7/09
5M -58:58-7/09
10K -1:14:32 -2/11
Half -2:48:29-6/12
26.2-6:13-11/10


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CAMYTANG's Photo CAMYTANG Posts: 405
10/13/10 3:26 A

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I absolutely LOVE the Galloway method and I'm using it to train for my first marathon in December. I also ran my first half marathon earlier this month.

In using this method, for the first time in my life, I really LOVE running! I feel so good when I run and not like I want to hurl out a lung.

But the best benefits for me is that I am able to train for a marathon after having TWO knee surgeries on my right knee--but in using the JG method, I haven't had a single problem. Not one! I am living proof that this method helps people enjoy running and get into shape without injuries, and despite surgeries. That's worth it for me.

Without this method, I wouldn't be running at all and my knees would probably be in even worse shape than they are now. The walk breaks have enabled me to run farther than I ever have in my life. I'm still very slow, but I am hoping to improve my time eventually as I continue to run!

Camy

Romance with a kick of wasabi
www.camytang.com/


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,268
10/12/10 11:40 P

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I've never been asked that at my running store, but then, when they ask if they can help me, the first words out of my mouth are always "I am training for a marathon."

The person in the store probably asked that to determine what sort of shoe to put you in. Since you always want to be fitted with a shoe for running, I wouldn't confuse him/her by saying anything about walk breaks. It isn't relevant.

Here's what "shoeclinic" on the web says:

"Running shoes will generally be lighter in weight than a walking shoe and because they're designed for a higher impact will have more cushioning. For this reason it is not uncommon for people to use a running shoe for walking or a combination of the two. It is not recommended to use a walking shoe for running for the reason mentioned above and, because pronation is usually more excessive when running, a walking shoe often is not supportive enough."

Edited by: LIVE2RUN4LIFE at: 10/12/2010 (23:42)
Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
10/12/10 8:58 P

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I don't think I'd still be doing this if I only ran. I like the variety. Also when I'm doing a race the walk breaks keep me from entering a negative state about how I just can't keep going to the end. I only need to keep going for a few minutes at a time. For me that really helps.

Still I went to the running store today and the first thing they asked me was if I ran or walk. I said ran and then added that I ran/walked. The salesperson then made tha assumption that I must be doing at most 10 miles a week. She did not even ask. The whole exchange was weird and somehow I felt kind of bad at the end of it. I even felt somehow that I could validate my self worth by tell her that I did run for 3/4ths of the time.

But the really important thing is that I am so much healthier than I was before. Even if no one in the running store is cheering as I enter the running store.

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


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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ASHARON's Photo ASHARON Posts: 2,296
10/12/10 7:46 P

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I love this thread! Thank you everyone for posting. I am also in the same boat...how do I call myself a runner when I am walking half the time.
I am getting ready for a 10K on Saturday and this thread is just what I needed for that extra boost of confidence.

Sharon in Eastern NC

To Succeed....I must build an environment in which I cannot fail!

Eat Healthy. Be Active. Repeat Consistently.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,268
10/12/10 6:13 P

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I think it helps to be objective about what your goals are in taking up running and what their priorities are. Then you can ask yourself "how important is it to call myself a runner who never walks?" Important enough to slow down as much as necessary? Important enough to keep the runs as short as necessary? If thinking of yourself as a someone who doesn't walk is high on your list of running goals, then you can accomplish that goal by sticking to 5K's (you've already demonstrated that), adding 10K's, and adjusting your speed as needed.

The focus of the Galloway method (and where it really shines) is endurance events -- 10 miles and longer. That isn't to say you can't use it for shorter events (I do because I'm faster when I do), but it is with endurance events that the benefits really stand out. Plus, I can promise you that almost EVERYONE walks in a marathon and LOTS of people walk in a half marathon. Some people do it by plan; others when they can't run any more (and unfortunately at that point the walking doesn't really benefit them.)

My own running goals, in priority order, are to

1. Have fun and enjoy every run.
2. Remain injury free and run until I'm 100.
3. Run as fast as I can in races.

The Galloway method makes all of these possible for me, and that's why I use it. Others may not think I'm a runner because I walk. But I remain polite and friendly as I pass them in races.
emoticon

Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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JGOARING's Photo JGOARING Posts: 99
10/12/10 12:42 P

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P.S.

I forgot to mention that Jeff Galloway says that he and his wife do a 1:1 ratio of run/walk when they train and race. And often he will coach runners and based on what issues they are having -- he may taken them down to 30sec:30sec ratio or even back to 20sec run:40 sec walk ratio -- and STILL they improve their times!

He said if there is any question in your mind about what to do in a race and how to feel strong at the finish, usually the answer is to make your ratios smaller (shorter run periods) and that will take care of it.

His 'motto' about it all was something like "do you want to be strong in the first half of the race or the last half?? So it is important to add the walk breaks right away so you don't fatigue and wear out early on.

Anyway... enough for now!

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JGOARING's Photo JGOARING Posts: 99
10/12/10 12:36 P

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ME ME ME!!!!

Oh I so want all the readers in this group to read this thread!

So I have LOTS to say but will try to keep it short enough. First, I finished my first running half marathon on Sunday (10-10-10). I have a blog about it all on my page if anyone is interested :) I say first because years ago my mom and I walked some half marathons as part of training to walk a full marathon which we did in 2004.

BUT... when I say "running" I do indeed mean using the run/walk method. I used Jeff Galloway's training for a half marathon book as a guide and used his website to set up my training schedule even before I bought the book.

So my comments are many... FIRST, I got to meet Jeff in person at the marathon Expo event. He was speaking on the topic of injury prevention but only about 10 people were in the room so he really just sat and asked everyone what they had questions about and all that. GREAT GUY -- very personable. And a big question was -- how do I get over the idea that I am trying to be a RUNNER and yet I am taking walk breaks?? He explained that the walk breaks really will improve your time -- you are trying to use different muscle groups so you don't fatigue as quickly and you just have to get past the mental block that say you can't walk. He says lots of people that he trains used to run in high school or college and have it drilled into their heads from their coaches that you don't walk and you just have to get over that and re-program yourself.

So I was super inspired by hearing him in person and did the race on Sunday with a 3min run/1min walk pattern -- until mile 9 or so when I switched to 2 min run/1 min walk because my knees needed it. I ran the race in 2 hours and 18 min -- which is about 22 minutes FASTER than my predicted pace based on my training runs (which were often 3-5 min runs / 1 min walks).

Jeff had lots of examples of people who beat their records when they added walk breaks. But even better than that -- he has been injury free for 30 years... running for 50 years and only the last 30 have included the walk breaks... and thus no injuries. I was stiff Sunday afternoon -- but felt fine yesterday and was back to running and around fast at my indoor soccer game last night and I know I could knock off 5 miles if I wanted to today (but I think I will swim instead ;))

He really personally recommended his book "Running until you are 100" He felt he really included lots of good information in that books for runners of all ages and was proud of his work on it.

Anyway... I was super excited to meet him and had a great race (even in the pouring rain) and really a firm believer of the method now more than ever.

Please message me or post on my site if I can help anymore... he answered lots of questions at the conference so maybe I know something else you would want to ask about as well.

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10/12/10 10:50 A

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I too am faster using the run/walk, especially when I got higher in miles. I am fairly new to Galloway, have only been doing it for a little over 2 months. I was working towards my first half marathon and realized that I could not continually run, especially at the pace I wanted without feeling like I was dying and I was starting to question whether I really wanted to even do it. Switching has been the best decision I made, I enjoy running again. I've been varying my run/walk intervals to see what works best for me. Initially when I started I was doing 3:00/1:00 and thought I would need to work to a higher interval, thinking by time my half came I would do a 5:00/1:00. Now I know I am faster overall when I do a shorter interval. I think for my half I will be doing 1:00/:30.

As for logging, I count it all, I figure if my pace for the run/walk is faster than my pace for the run, it counts as a run.

Good luck and welcome to the team!

Edited by: DKRETSCH01 at: 10/12/2010 (10:50)
Dawn


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10/12/10 7:59 A

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I agree with all of these post but hopefully this will encourage you. My SLOWEST 5k race was the one I ran the whole way. I have ran 2 5k's since then and I have improved my time by almost 5 minutes! Get yourself entered in a race in the next month or so and do a run/walk method and don't worry about the time. I think you will be suprised. I have only been running for 3 months. Good luck to you!

kc
8/14/10 - Clearwater Scorcher 34:02
9/11/10 - Haysville Fall 5k 33:02
10/10/10 -PrarieFire 5k 29:28
10/30/10 - Hutchinson Trail & Treat 5K 29:54
11/25/10 - Turkey Trot, Enid, Ok 5k 30:00
12/18/10 - Jingle Bell Run 5k 29:02
1/15/11 - Sedg Co. XC in the snow :( 34:14

4/23/11 - Sun Run 10K - Wichita 1:06:47
5/1/11 Wichita Half Marathon 2:33:14
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TRADKINS1973's Photo TRADKINS1973 Posts: 238
10/12/10 7:28 A

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You are no less of a runner if you run/walk. You are taking on challenges that many people would only dream of and your goal should be just to continue to improve with each one. You will get faster (my first 5K was almost 44 min two years ago and now I run them in just under 36 min using walk breaks). It is the best plan to stay injury free and enjoy running. :)

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10/12/10 6:20 A

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SB - good to see you here too! I understand how you feel but I have to agree that as I get older and having watched a co-worker of mine push herself to the point of continuous injuries, I'm sold. I have found I am much faster using the intervals as well. Some may look down on us but you know, the bottom line is, we're doing it. We're continuing to move and challenge ourselves.

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Kalamazoo, Michigan

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10/12/10 6:06 A

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Breathe easy... I was in the same boat as you and felt that I was somehow less a runner because of run/walk. I have since learned (in 2.5 years of running) that most runners walk at least now and then, with Galloway, you are just making a plan to do so. I feel good if I can do the distance I planned at the intervals and speed that I planned.

In terms of "counting" distances, I count everything from when I start running to when I stop running at the end as part of my run. Lots of people also count the warm up and cool down as part of their total distance.

Happy running! Leave that ego at the curb! Good for you for having, as John Bingham says, "the courage to start".

Wag more, bark less.

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5M -58:58-7/09
10K -1:14:32 -2/11
Half -2:48:29-6/12
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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
10/12/10 6:00 A

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Hello TEAM!

I am 60 years old and have been running for several months now. It has taken these months to build up enough endurance to run 3.5 miles without stopping. (5K time is just under 45 minutes)

I am excited about using this method, getting faster (I am SLOW), and being able to train for and compete in a HM.

I know LOGICALLY that this run/walk method will be better for this body as I age etc., but this EGO of mine thinks that I won't be able to call myself a RUNNER if I don't RUN all the time.

Has anyone else felt this way? How did you get past these thoughts?

Another odd question... I track running miles (monthly challenges) on some of the teams. How do you track these miles using run walk? Do you post the miles you actually RAN or post both the RUNNING and WALKING miles?

Thanks so much, I REALLY am looking forward to responses (even from those that I e-mailed before joining).

SB - future Half Marathoner

Edited by: SEABREEZE65 at: 10/12/2010 (06:01)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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