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SHETHINKS's Photo SHETHINKS Posts: 707
9/27/09 9:17 P

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Thanks, everyone for the feedback and encouragement. I've decided to start the Galloway program with a 2:1 ratio and go from there. I had bilateral foot surgery in June '08 and my right foot bothered me a little today after the run this morning. So, a change in method should be helpful. I also think I'll enjoy it more, as y'all have mentioned and as I've read in the book. (Yep, I'm a southern gal. Hence, the "y'all".)
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I'm excited!

"The world is full of people who will go their whole lives and not actually live one day. She did not intend on being one of them."
-Leigh Standley


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9/27/09 5:28 P

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SHETHINKS, congratulations!!!!! Isn't it just the best feeking ever???!!!! You are doing so well and I can tell you have big plans and goals set in your mind!! YOU are awesome and inspiring!!!

~*~Laurie~Moline, IL ~*~

~*~Half Fanatic #1047~*~
~*~Marathon Maniac #5858~*~
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
9/27/09 12:48 P

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Hi SHETHINKS, Congratulations! Sounds like you are doing very well. I agree with FGOETTLER --- just experiment a bit with the ratios until you find one that is comfortable. Also remember that Galloway says (and I believe him now), that there is no benefit in 3/1 or 4/1 over 2/1 or 1/1 in training. The benefit comes from the distance you are able to run.

I actually completed C25K before I discovered Galloway. There is a Galloway program here in Austin, and they were offering a 10 week "Getting Started in Running" course a couple of weeks after I completed my first 5K. (This course is based on the book you bought.) I signed up for it, even though I had already run a 5K without walking. I did the program exactly as prescribed, except that I did more miles -- but I used the sequence of ratios recommended in the class (first day it was run 30 sec walk 2 minutes :-). I could see the benefit immediately in that I could easily double the length of runs I had been doing and I did not feel tired or get sore. I wrote a blog about the last day of that class which is in the team link section that you might find interesting.

As to the mind set problem, I'll share with you what my Galloway program director said (he qualified for the Boston marathon using walk/run; there are many "real" runners who can't claim that :-) -- He said, "Notice the people who look down their noses at you in the first half of the race so that you can smile sweetly as you pass them in the second half of the race." Of course, he was talking about Half Marathon and Marathon distances in particular.

As you use walk/run, you will discover that it does not slow you down. That is the big surprise for most "real" runners. Some of them never believe it. But who cares? Running this way is fun!
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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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FREDI59's Photo FREDI59 Posts: 145
9/27/09 10:32 A

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Congrats, you are turning into a "runner". As to your questions:
1. remind yourself that not every training run is a race - you are conditioning your body for longer distances and a stronger finish. You will most likely pass many of the "tougher" guys that run it all before the end of a race.
2. Start where you are comfortable. After all, it's mainly about enjoying to run, not breaking records. If you can comfortably run for one minute, start with 1+1 (run+walk) - if you need more than a minute to recover, do 1+2 - as you get more comfortable with distance, increase your ratio. Listen to your body - it knows best.

Since you can do 20 minutes now, you could try 2+1 or 3+1 and see how that feels. This will probably allow you to cover 2+ miles in almost the same pace you are doing now.

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SHETHINKS's Photo SHETHINKS Posts: 707
9/27/09 10:19 A

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Just a few weeks ago, I thought that what I did today might be impossible. I completed W5D3 of C25K and ran without stopping for 20 minutes. I covered 1.3 miles in that time which I also thought sounded impossible. It feels good and gives me great hope! My pace was slow, but I did it. (I can actually cover a mile walking in less time which confuses me a bit.) Now I have a decision to make.....continue C25K or switch to the Galloway method now. What is really hard for me is stopping in the middle of something and not finishing it. If I continue C25k, I have 4 more weeks....plenty of time to get injured by pushing too hard. I need to get rid of the mind-set that if I don't run every step, then I'm not a "real" runner.

I found one of Galloway's books at the library (Running: Getting Started) and I like what I've read so far. So, I have two questions:
1. Do you have suggestions as to what to do with the mind-set of not feeling like a "real" runner if I walk part of the distance? ("Get over yourself" is an acceptable answer!)
2. If I switch to Galloway, where do I start in the program? I don't really want to go all the way back to running 20 seconds and walking 1-2 minutes. That feels like a step backwards to me.
Help!

Edited by: SHETHINKS at: 9/27/2009 (10:23)
"The world is full of people who will go their whole lives and not actually live one day. She did not intend on being one of them."
-Leigh Standley


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FREDI59's Photo FREDI59 Posts: 145
9/26/09 3:46 P

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The Galloway method would allow you to run-walk-run a 5k at whatever run/walk ratio works for you at the time - so you could be running 1 minute walking 2 minutes, etc. and then run more and walk less as you get faster and fitter.

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SHETHINKS's Photo SHETHINKS Posts: 707
9/26/09 1:21 P

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I'd eventually like to do at least a half-marathon but my immediate goal is to run a 5K. I've done 5Ks and 10Ks walking, but I've never run one. I like that the Galloway method decreases the risk of injury. I've had my fill of injuries that sit you on the sidelines! I also like that it can build endurance more efficiently.

"The world is full of people who will go their whole lives and not actually live one day. She did not intend on being one of them."
-Leigh Standley


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
9/26/09 10:02 A

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Are you interested in trying to work up to a particular distance in your runs? If you think you'd like to use the Galloway method for your future training (and racing), then I'd go ahead and switch now.
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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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SHETHINKS's Photo SHETHINKS Posts: 707
9/26/09 8:44 A

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Wow! I just finished reading this thread and my brain is now officially full! What a lot of great information. I'm new to running and have been doing the C25K program. I finished W5D2 this morning. My big question is whether I should stop C25K and start with the Galloway method or should I finish the C25K program first. I ran two 8-minute segments today but still can't imagine running one whole mile at one time. Your thoughts will be appreciated! I'm going to the bookstore today to check out Galloway's books. My library only has one of his older ones.

"The world is full of people who will go their whole lives and not actually live one day. She did not intend on being one of them."
-Leigh Standley


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
9/25/09 4:21 P

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We all fight the battle not too push too hard, especially when we are feeling good. Over time, if you pay attention to your body as you run and to how you feel afterward, you will get a better and better sense of when to push and when to hold back. The problem with very new runners is that sometimes even a little bit of pushing leads to injuries since the body is still adapting to the running process. But each person is different, and part of the fun of the training process is getting to know yourself.
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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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2010TRIATHLETE's Photo 2010TRIATHLETE Posts: 12,705
9/25/09 4:03 P

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Thanks everyone for the advice & support & motivation! I listened to my body & all of your voices (or the written words) this morning. I went for my run/walk & ended it short when I started feeling like it was just too much. You know that feeling you get (almost a pulsing in your hair) when an over exertion headache is coming on. I started feeling it & stopped at 35 minutes. If I had been off work and/or weren't leaving to go out of town, I might have pushed myself. But as it turned out, I felt GREAT! Even though my running time & distance was shorter, I decided it was better to stop before I started feeling bad. Hopefully, next time I'll be able to do the whole thing.

I'm still battling a little with wanting to push, but giving it my all not to do too much. I need to push a little, just to make progress.

Page


1/16/10 Museum of Aviation 5K - Done
3/6/10 Disney Princess 5K - Done
4/18 RunForWater 6K
6/27/10 Iron Girl Triathlon


Ya~Ya name: Duchess Singing Creek
"If you have accomplished all that you have planned for yourself, you have not planned enough. ~ Edward Everett Hale


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PEEPSCT's Photo PEEPSCT Posts: 988
9/25/09 12:04 P

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Catherine, you are so right! Initially, I had been focused on getting my mileage up and really building speed. I see that's not the right way; in fact, it would set me up for failure. Last week, I did my first long run outside. It was just under 6 miles. Instead of increasing mileage this week, I'm going to run the same trek and you know what? I'm really, really looking forward to it!! I don't need to go faster or further. I'm still very new. I need to enjoy what I'm doing and that enjoyment is what will make me want to go further and faster ... when it's time.

Page, I'm not that different from you and Laurie. I didn't play any sports in school. I was sendentary until my late 20s or early 30s. I'm new to running and a few months ago, I would have laughed at myself for thinking I could become a runner. But now ... I sorta think I can I do it. Yay!

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
9/24/09 1:25 P

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I think that the reason so many beginning runners drop out and/or the reason so many of us think we are not runners is that we try to do too much, too soon. When we set a goal to simply find our own pace and to enjoy ourselves, we can and we do! We also usually surprise ourselves by getting better too.
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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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2010TRIATHLETE's Photo 2010TRIATHLETE Posts: 12,705
9/24/09 1:05 P

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Laurie, that is so funny! It's nice to have someone that can relate to how I feel. Sometimes, I seriously doubt I can do this, which is why I think I push & want to keep up. I think to myself, "Who do you think you are, trying to become a runner? Puhleaze!". I've been so sedentary most of my life, but I want to do this & I will! I just have to make sure I do it right & don't burn out or worse, injure myself!

We can do this!

Page


1/16/10 Museum of Aviation 5K - Done
3/6/10 Disney Princess 5K - Done
4/18 RunForWater 6K
6/27/10 Iron Girl Triathlon


Ya~Ya name: Duchess Singing Creek
"If you have accomplished all that you have planned for yourself, you have not planned enough. ~ Edward Everett Hale


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9/23/09 4:29 P

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Page, after reading your last post on this thread, I had to check my name tag and make sure it didn't read Page. You sound EXACTLY like me!

~*~Laurie~Moline, IL ~*~

~*~Half Fanatic #1047~*~
~*~Marathon Maniac #5858~*~
~*~Double Agent #317~*~



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9/23/09 4:21 P

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Thanks for all the great advice & encouragement, everyone! It is very difficult not to compare yourself to others. Or at least it is for me. But I can see that I would get totally burnt out if I continued trying to keep up with people that have been running for years & I'm only 1/2 way through my 4th week.

I was the kid in P.E. that was always coming up with some reason not to exercise at all, much less run. I NEVER saw myself ever even trying this (or any other form of exercise for that matter). Even when I was at my smallest weight I didn't exercise unless you count walking from the car to the couch. LOL!

Page


1/16/10 Museum of Aviation 5K - Done
3/6/10 Disney Princess 5K - Done
4/18 RunForWater 6K
6/27/10 Iron Girl Triathlon


Ya~Ya name: Duchess Singing Creek
"If you have accomplished all that you have planned for yourself, you have not planned enough. ~ Edward Everett Hale


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
9/23/09 12:30 P

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Great job everyone! I agree with Trill -- just compare yourself with yourself. You will see your own progress and, more importantly, have fun doing it by running long at a comfortable pace.

I did a little experiment with my run this morning that really illustrates this. This morning was a perfect morning for a run -- 60 degrees. I have been running for the last 4 months in 80 and 90 degree weather. So I was eager to see the difference that the lower temp would make. I decided to do a short "tempo" run (3 miles at race pace). Normally I run with a 2/1 ratio. But this morning I used 4/1 for the first mile and then switched to 3/1 at the first walk break in mile 2 and completed the 3 miles using a 3/1 ratio. Here are my mile splits:

10:25/9:45/9:59

You'll see that I was actually faster running 3/1 than I was running 4/1. Because I had more recovery time using 3/1, I was comfortable running faster when I did run. With the longer run segments, I slowed down more when running.

All this just illustrates that it is your basic condition that will determine how fast you run over distance, not the run ratio you choose (within reason). So the best way to build a solid foundation for your running is to run regularly at a comfortable pace and build up miles. Not only that, but you can ENJOY the run at the same time!
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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
9/23/09 12:03 P

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I still can't imagine myself as a runner. I was one of those kids that struggled with the once a year Presidential Fitness mile in high school and middle school. I really find it hard to believe that I've run/walked two half marathons.




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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9/23/09 11:56 A

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Trill, THANK YOU for the reminder that we all have our OWN goals and to NOT compare. That is the one of the most difficult notions that I am trying to shed. heck, I am still trying to get accustomed to being labeled a RUNNER.

~*~Laurie~Moline, IL ~*~

~*~Half Fanatic #1047~*~
~*~Marathon Maniac #5858~*~
~*~Double Agent #317~*~



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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
9/23/09 11:44 A

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Try not to compare yourself with others. Think of your effort and goals. You know one of the most discouraging things I read when I started trying out running was blogs where people were talking about how slow they ran----and they were faster than me.

We all start in different places. We are just trying to make healthy choices for ourselves. We may find that we are happier and healthier with slow enjoyable runs.

Find what works for you.

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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PEEPSCT's Photo PEEPSCT Posts: 988
9/23/09 10:56 A

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Congratulations, Page!! It's hard to slow down, but by doing so, you're investing in yourself. You're preparing yourself to to be able to go the long distances. I learned that I'm competitive with myself as well. When I did my long, slow run last Saturday, I kept hearing my inner voice whisper that I should pick up the pace. I resisted and ended up going longer and further than I ever thought possible. I'm hooked and can't wait to my next long slow run. Celebrate your success!!

Edited by: PEEPSCT at: 9/23/2009 (10:56)
LAURIE5658's Photo LAURIE5658 SparkPoints: (343,429)
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9/23/09 10:35 A

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Page, great run! I finally decided to quit thinking of the experienced runners and their awesome times. After reading through this thread I too am concentrating on slowing down and running a stready slow pace. You know what? I run longer! Who knew! LOL

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~*~Laurie~Moline, IL ~*~

~*~Half Fanatic #1047~*~
~*~Marathon Maniac #5858~*~
~*~Double Agent #317~*~



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2010TRIATHLETE's Photo 2010TRIATHLETE Posts: 12,705
9/23/09 9:33 A

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My run this morning was so much better after having read all this info & taking it into account. I didn't do better distance-wise. In fact it was less than I normally do, especially considering I'm finally doing more running than walking (walk 2, run 3). BUT, it was better because I forced myself to slow down & not get out of breath. I got 2.6 miles in 50 minutes, which I know is horrible compared to seasoned runners. I had to remind myself the entire time that I'm a beginner & in order to become better & be able to go longer distances in a shorter amount of time in the future that I need to take it easy.

I never knew how competitive I can be (even with myself) until I started this. I do plan to slow down & enjoy the process, though. Thanks for putting all this info out for the team to read!


P.S. I had already saved the article from SP on proper form of running. It's a good article!

Page


1/16/10 Museum of Aviation 5K - Done
3/6/10 Disney Princess 5K - Done
4/18 RunForWater 6K
6/27/10 Iron Girl Triathlon


Ya~Ya name: Duchess Singing Creek
"If you have accomplished all that you have planned for yourself, you have not planned enough. ~ Edward Everett Hale


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FREDI59's Photo FREDI59 Posts: 145
9/22/09 3:21 P

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I've seen it - seems a good synthesis of many thing I've read in different places.
I've also got my copy of Chi Running today - let's see what that adds to my understanding on how running works.
I hope "Chi Runners" and "Galloway Runners" are not "hostile" camps ... emoticon
... btw I just realized that I"m getting totally off topic.

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
9/22/09 3:04 P

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If you haven't seen it yet, this new article by Nancy Howard on "How to Run with Proper Form and Technique" is excellent.
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=823


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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FREDI59's Photo FREDI59 Posts: 145
9/22/09 1:36 P

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that sounds like a great idea - I definitely have those knots. They are not bothering me that much right now, but I feel that they are there, just waiting for me to push a little to hard ... I'll definitely give that foam roller a try. Although I have to admit, I enjoy flirting with the massage therapist on occasion ... maybe if I paint a face on my foam roller ...
thanks for the tip.

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
9/22/09 1:23 P

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FGOETTLER, have you tried using a foam roller on your calves? I used to have a problem with tight calves after long runs until my trainer introduced me to the foam roller. I had lots of knotted muscles in my calves and normal stretching doesn't help with that. It was painful at first, but after several weeks of foam rolling, all the knots are gone and my calves no longer give me any trouble.

Here is a link that you might find interesting if it sounds like this is your problem too:
runningtimes.com/Article.aspx?Articl
eI
D=9911


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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PEEPSCT's Photo PEEPSCT Posts: 988
9/22/09 1:08 P

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Thanks for all of the terrific info and suggestions, everyone! And, FGOETTLER, I bookmarked the MM page. I’ve been to Galloway’s website several times, but I seem to get lost in all of info he makes available. There’s not too much about the MM in the book I have, so reading the details on the website was very helpful. I can’t wait to run my first MM – although I will wait a few more weeks ;)

TRILLIUM22, you’ve piqued my curiosity on Galloway’s other books. I’m going to take a trip to my local library to check ‘em out.

I’m glad to know that I’m not the only way obsessing about distance and pace! I was beginning to wonder what was wrong with me – LOL.

Thanks for helping me stay grounded!


2010TRIATHLETE's Photo 2010TRIATHLETE Posts: 12,705
9/22/09 11:17 A

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Thank you all so much for the info you are sharing. I've just started a run/walk program 3 weeks ago & have been obsessing about distance & pace. I find that I'm using my walks to catch my breath. Now I can see that I need to slow it down a bit. I don't have a HRM, but am hoping to get one this week. My very first 5K is in a month. Although I don't plan to place, I would like to enjoy it.

Page


1/16/10 Museum of Aviation 5K - Done
3/6/10 Disney Princess 5K - Done
4/18 RunForWater 6K
6/27/10 Iron Girl Triathlon


Ya~Ya name: Duchess Singing Creek
"If you have accomplished all that you have planned for yourself, you have not planned enough. ~ Edward Everett Hale


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FREDI59's Photo FREDI59 Posts: 145
9/22/09 10:17 A

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here is a link www.jeffgalloway.com/resources/gallr
ac
epredict.html

The idea is to warm up for a mile or so, then run 1 mile as hard as you can (without puking or collapsing) - then walk for 5 minutes and continue the rest of the distance at your regular run/walk ratio.
I have only done one MM so far - and my calf complained for over a week - my focus right now is on endurance and distance.

Edited by: FREDI59 at: 9/22/2009 (10:17)
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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
9/22/09 10:10 A

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Opps double post---somehow I do that sometimes with firefox but not internet explorer.

Edited by: TRILLIUM22 at: 9/22/2009 (10:11)
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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9/22/09 10:09 A

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There is a lot of information repeated from book to book. I mean sections will look like they are cut and pasted. So if you own the Book on Running I'd see what your library has. The Book on Running does not use the magic mile as much as some of the more recent books. I own the Book on Running and the Training Programs books and have checked the Half Marathon and Marathon You Can do It books out of the Library. My favorite book is the Half Marathon You Can Do it Book. I like the different training programs for different time goals. Still I have not actually bought it yet.

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PEEPSCT's Photo PEEPSCT Posts: 988
9/22/09 9:57 A

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CATHERINEW3 and FGOETTLER, you two are inspiring! 9 and 16 miles, respectively; now, that's impressive. You both give me hope!

I finished “Galloway’s Book on Running” last night and still have questions. For example, when do I run a magic mile? Also, I know it is a timed run, but do I run it all out or do I run it as a comfortable pace? Sigh … I wish there was a Galloway program local to me; so I could ask these questions in person and see the program first-hand in action. it’s tough being a newbie ;) So much to learn! Maybe I should pick up his book “Marathon: You Can Do It.” I suppose the more information, the better.

Oh, before I forget, I want to be clear about something: I did not use the walk breaks to catch my breath on my long run last Saturday. I said I was risk for doing so. Given free reins, I’d work out at 95% of MHR – I enjoy pushing myself that hard. Actually, 90-95% of MHR is a “comfortable” zone for me. But, I didn’t do that this week -- I went very slowly and wasn’t winded at all. That’s why I sang along with the music on the MP3 while running– to make sure I wasn’t going too fast. I don’t have anyone to run with, so it seemed that singing was a great substitute for conversing.

Thanks for sharing your experiences. It continues to be extremely helpful!!


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
9/21/09 7:39 P

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I am currently training for a marathon with a Galloway program (local training group). I strongly recommend that anyone interested in using the Galloway method for training read at least one of his books to understand his whole running philosophy/training methodology. There is a lot more to it than choosing a run/walk interval. You may not want to follow all of his recommendations, but it helps to understand the whole context first.

I'll just mention a few things. First, if you are training for a half or "whole" marathon, the long, slow run is the cornerstone of your training. Galloway says "you cannot run the long slow run too slowly." His recommended training pace is 2 minutes slower than your race pace will be. That's if the temperature is 60 degrees or below. He says to add 30 seconds for every 5 degrees above 60. So if it is 70, your training pace should be 3 minutes slower than your target race pace. I think most of us run faster than Galloway recommends. He spends a lot of time in his books explaining the value of the long, slow run.

The Galloway leaders in my training group encourage us to talk as we run to make sure we aren't going too fast. "No huffing and puffing" is their frequent admonition.

When I first started running outside after having done all of my running on the treadmill, I also had problems making the transition from walk to run and felt like 2 minutes wasn't long enough. This was (as I discovered) because I didn't yet have a feel for my natural stride. The treadmill basically always determined my stride for me. So early on, it would take me most of 2 minutes to settle into a comfortable running stride. After a while, I got a better feel for my natural stride, and I now have no trouble making a smooth, quick, transition from walk to run and vice versa. Interestingly enough, it is now harder for me to run on the treadmill.

I don't use walk breaks to catch my breath because I am not "out of breath" during the run segments. What I do want to see in the walk breaks is heart rate recovery. The walk break also uses different muscles (or perhaps uses muscles differently) and so gives your running legs a recovery break.

I ran 9 miles on Sunday and at the end of the run felt like I could have done more. I was happy about that. Galloway says that is how you should feel. If you run until you can't run any more, you greatly increase your chance of injury.
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Edited by: LIVE2RUN4LIFE at: 9/21/2009 (19:45)
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.
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FREDI59's Photo FREDI59 Posts: 145
9/21/09 6:26 P

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just one more caveat: if you have to "catch your breath" you probably have gone anaerobic and this is counterproductive if you are working on endurance and on increasing your mileage. Go for endurance + distance first, than work on your speed - that seems to be the general recommendation and according to my own experience it's a good idea. I'm up to 16 miles for my EZ long runs now and begin to "race" or do some speed work on the shorter ones, i.e. 4-6 miles - which sounded impossible just 8 weeks ago emoticon

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9/21/09 5:32 P

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Thanks so much for the feedback. It's incredibly helpful. In reading your response, it occured to me that I am probably making this more technical than it needs to be. You adjust according to how you feel (i.e, skip a walk break, vary the length of your walk break, etc.). I probably just need to relax and enjoy the run.

Thanks for the reminder on the walk breaks. My personality is such that I'm likely to try to hit a pace and use the breaks to catch my breath - although I didn't do that on Saturday. I'll keep focused on relaxing my muscles and stretching.

The speed part of the program I was looking at was in the Half Marathon training section of Galloway's book. Since I want to do a marathon, I thought I might pick a half marathon training schedule to follow. That's out of turn; I need to build a good, solid base before I can train. Thanks for helping see this. I really appreciate it!!

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FREDI59's Photo FREDI59 Posts: 145
9/21/09 4:34 P

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I'm relatively new to this whole Galloway run-walk-run thing - so I'm by no means an expert, so I hope others will correct me if I say something wrong.
1. I don't have an HRM, but if you can sing along with your MP3 player you are definitely not even close to anaerobic. There should be some way to tell your HRM what your maximum heart rate is supposed to be, so I assume there is something wrong with the setup.
2. If your goal pace is around 9 minutes you should probably try longer run-walk intervals 3+1 or even 4+1. As I understand it, the main purpose of your walk breaks is NOT to catch your breath (if you need that, you are running to fast) - but to relax and help your muscles recover, and maybe stretch a little. I set my timer on my watch to 5 minutes (I don't have an interval timer) I take the first break after 2-3 minutes for 30-60 seconds, which helps me to relax my muscles at the beginning of my run - then I take a walk break every time the timer goes off, for 30-70 seconds. I try not to walk downhill or uphill, but take my breaks before or after the hills - but that's just me. I try to walk at a brisk pace - and take long steps, mainly to get a good stretch in my calves. As I'm getting warmed up after a few miles, I'm sometimes shortening the walk breaks - or even skip one - I usually run the last mile without any breaks - unless my legs are getting really tired. You probably need to play with this a little and see what works for you. You may also want to pay attention to your stride length and the frequency of your steps (turnover, cadence) most runners make too few, too large steps - which is not as effective and more tiring than more + shorter steps, especially uphill and downhill. I have begun running with a metronome to work on my turnover frequency and it seems to make a big difference.
3. The plan you are looking at is probably for more advanced runners that want to do speed work. The plans I know for beginners to not contain these 400m lap days. The half-marathon plan for beginners (Galloway's Book on Running) has 30-45 min runs on Tuesday + Thursday and a long run or a time trial on Sunday, filling the rest of the week with rest, cross training (easy on the calves) or walks.

I hope this helps a little and does not create more confusion ... as I said, I'm relatively new to this method.

Edited by: FREDI59 at: 9/21/2009 (16:37)
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PEEPSCT's Photo PEEPSCT Posts: 988
9/21/09 12:41 P

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I did my first "long" run outside on Saturday morning -- and I have a ton of lessons learned and some questions!

The plan was a 5 mile, slow run. I decided to use a 2:1 ratio as it was the first time I was attempting mileage outside and I didn't know how I would feel. I chose a route that was relatively flat. Things didn't quite work out as planned. First, I got distracted by my new MP3 player (the sound cut out). I tried to fix it as I was jogging along and ended up taking the wrong turn out the state park. This wasn't necessarily a bad thing, but it put on me a slightly longer route with three MAJOR hills.

In the end, I did 5.65 miles in 70 minutes using the 2:1 ratio. I guess that puts my average run/walk pace at about 12:45/mi. When I was done, I felt like I could do the entire route all over again! Overall, I felt great, but the time was disappointing to me; I probably shouldn't dwell on speed. I keep reminding myself that I wasn't expecting hills on my first time out!

As for the lessons learned: 1) next time, I'll go for a 3:1 ratio. I really didn't want to stop after 2 minutes and was frustrated a few times by having to stop so soon; 2) my walks were super slow - I mean, they were like: I'm-in-mall-window-shopping- slow. I'll pick up the pace next time.

Questions:

1) My heart rate monitor distracted me a few times. For some reason, I don’t have good luck with HRMs! Early on, it indicated that I was at 100% MHR, yet I was singing out loud (along with the music) and wasn’t winded. That’s why my walk was so slow; so my HRM would slow down to 60%. I’ve been at and beyond 100% MHR during a stress test at my cardiologist’s office and I definitely didn’t feel the same. During most of the run, the HRM indicated 85% to 100% … hmmm … I’m not sure training with a HRM is the way for me to go ... although I don't want to miss the benefits of aerobic conditioning ... Anyone else have this problem?

2) I eventually want to be running at an average pace of 9:16 (run/walk). Since, I just did 12:45, when I do my next long run, should I try for it to be at 2 to 3 minutes slower (i.e., 11:16 or 12:16) or is it still too early to worry about that?

3) What do I do for the rest of the week?! In looking at the training plans in Galloway’s book, he suggests a short run (20 mins) one day and then several reps of running 400 meters to develop speed two days later. This is a red flag to me -- should I be working on speed? I think I’m a little lost … help!!


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9/19/09 11:31 A

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Thanks, all, for this discussion - it actually answered a similar question for me as well! :)

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
9/17/09 3:23 P

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Actually, given how well you have done so far on the treadmill, I don't think it is as far away a dream as you think. Just give your body some time to reach its potential!
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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.
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PEEPSCT's Photo PEEPSCT Posts: 988
9/17/09 3:18 P

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It definitely helps to hear of someone else's experiences!! Thank you. I am so looking forward to running this weekend - outside and using my HR montior to keep my pace toned down. A magic mile of 8:47 is a far away dream to me. Congratulations!!!

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9/17/09 3:00 P

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This is a great thread and thank you all for the great info! I am a newbie runner hoping, wishing and planning for bigger and better things.

~*~Laurie~Moline, IL ~*~

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
9/17/09 2:46 P

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Galloway emphasizes the benefits of long, SLOW, runs. Especially when you are starting out. You have to give, not only your heart, but your joints, your ligaments, your muscles, time to adapt. Pushing too hard won't speed that adaptation up. And it greatly increases the risk of injury. Which then means you can't run for a while and, in essence, accomplishes the opposite of what you are after.

If it helps to hear of someone else's experience, I am a relatively new runner, too. I spent all summer running 3 times a week (about 15 - 20 miles a week) at an average pace of 11:30-12:30 /mi (5.2- 4.8 mph), using 1/1 and 2/1 ratios. A few weeks ago, my running group did its first "Magic Mile" -- this is Galloway's term for a timed mile where you run your best pace for one mile. You then use that to predict race pace and to guide you in best training pace. My magic mile time was 8:47 /mi. I expect my next magic mile to be even better, now that the weather is cooler. Running long and slow works.

Note: I should add that the paces I cited above were combined walk/run speeds.

Edited by: LIVE2RUN4LIFE at: 9/17/2009 (14:54)
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.
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PEEPSCT's Photo PEEPSCT Posts: 988
9/17/09 12:42 P

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You both have convinced me to put my HR monitor on for Saturday's run (my long run). I have so many goals - to increase endurance, increase speed and eventually run a marathon. I'm sorta old school; I'm still of the mindset that I have to push myself extra hard. If I don't, I know myself, I'll let myself slack. The follow on to that is: if I slack off in training, I'll only achieve mediocre results. Can't have that! Sigh ... can you tell I'm an overachiever - LOL?! Sometimes, it's hard to determine when I'm pushing my body too hard. I think the HR monitor will help guide me. Thanks for the suggestions!! I'll report back after Saturday's run.

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9/17/09 11:57 A

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Peepsct, it is interesting that you should ask this question. I am not an "experienced" runner so you may want to get a different perspective but I just read an article on another health site that talked about this very thing. The long and the short of it was that you should train within your aerobic heart rate zone. If you are working out anaerobically for too long it does not allow you to build endurance. So this woman who was training for 5K's was not able to change her timing until she did a run/walk and stayed within her aerobic heart rate and she went from doing 11:30 miles to 8 minute miles. But the key was to train within her aerobic heart rate zone. Hope this helps. I am trying it.

Lisa
"To be nobody but yourself—in a world which is doing its best, night and day, to make you everybody else—means to fight the hardest battle which any human being can fight; and never stop fighting." ~E.E. Cummings


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SOULCOLLAGESUE's Photo SOULCOLLAGESUE SparkPoints: (43,543)
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9/17/09 11:52 A

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You are obviously in great shape to even run for 3 minutes at 6.4 mph. Especially if you are running at Galloway's recommended intervals for your age (jeffgalloway.com), I'd slow your speed down to an enjoyable level. As long as you are run-walk-running at your optimal heart rate, slower is just as effective, and might provide the enjoyable results that keep us running.

1. Too fast; my guess is you were anaerobic.
2. I enjoy one speed on the treadmill. Start slower until you find a pace that leaves you enjoying your run (and walk) intervals. Then, experiment with gradually building up, without losing your joy.
3. Unless you have a pace-goal for your marathon, slowing down will not slow you down; on the contrary. Be sure to run with a HRM for a time, so you know your runs are optimally aerobic.

Welcome!

~ Sue

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PEEPSCT's Photo PEEPSCT Posts: 988
9/17/09 11:39 A

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This morning, I did my first run using the Galloway method and I'm looking for your feedback. I did 3 miles (on the treadmill ...) at a 1% incline. I decided I wanted to try a 3:1 ratio. I discovered a couple of things:

1) I could maintain the 3:1, but by the time I got to the walk, I really need it. I was running hard and could not have gone the 4th or 5th minute without stopping. Was I running too fast or is this normal?

2) I played with the speed - perhaps too much. I started with 6.4 mph and during various cycles, I changed it to 6.8, 6.2 and 6.0 (and continued with that pace for the entire 3:1 segment). I'm still trying to find my groove. Since I'm on the treadmill during the weekdays, should I have just picked one speed and stuck with it?

3) The 3:1 ratio was good, but half way thru, I wondered if I should have 2:1. Like I said, 3:1 was doable, but it was definitely a workout not an enjoyable run. 2:1 would have been much easier, but I'm not sure I should go for easier ... ? I want to get stronger and am building to do a marathon in the next few years.

Your insights, as always, are much appreciated!!

Edited by: PEEPSCT at: 9/17/2009 (12:35)
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