Group photo
Author:
SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
10/22/14 9:40 A

Send Private Message
Reply
My schedule is always the same - year round.

But when I am in a training cycle the types of runs I run are different than when I am not training for a race. I usually run 2 HMs every winter (live in FL) and often 2 10Ks. I don't train for 10Ks - just run them as part of the HM training.

RUN: M:W:F (sometimes 30 minutes on Sat)
BIKE: T;TH;SAT (sometimes will also walk 45 min or so these days)

REST DAY: Sundays

Strength Training: I am not as good at this, but Thursdays and Saturdays I am "supposed" to do ST.



"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




 December Minutes: 0
0
375
750
1125
1500
PLMITCH's Photo PLMITCH Posts: 13,884
10/20/14 4:19 P

My SparkPage
Send Private Message
Reply
This is my typical weekly exercise schedule:

Mondays / Wednesday / Friday: Yoga / walking / light cardio / strength training
Tuesday / Thursday: Yoga / running
Saturday or Sunday: Long run

This year I was pretty much in training mode the entire year. The only month I did not run a race in was in August, but more than made up for that by running 2 races in March and July. In training mode, Tuesday is my short run day, Thursday is speed training day, and Saturday / Sunday is my long run day, and which ever day I don't do my long run is my rest day. I'll follow whichever training schedule Jeff has in his book for the race I am running in.

If not in training mode, I usually run 3 miles on Tuesday, 4 on Thursday, and 5 or more on Saturday. All are done in RWR mode.

Patrick
Team Leader, 50+ Males

http://www.fitbit.com/user/2C
KRJ7


SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)


302 Maintenance Weeks
0
80
160
240
320
BYTHBOOK's Photo BYTHBOOK SparkPoints: (0)
Fitness Minutes: (5,307)
Posts: 3
10/20/14 3:56 P

Reply
you all are inspiring! (-100lbs, Patrick? Yow.)

so, you RWR - do you still keep the schedule, following maintenance days with some-other-exercise (walking perhaps?) and days off book-ending the long run day? I guess I'm wondering if you stick with the program if you're not training for a race.

thanks again!


Edited by: BYTHBOOK at: 10/20/2014 (15:57)
PLMITCH's Photo PLMITCH Posts: 13,884
10/20/14 9:19 A

My SparkPage
Send Private Message
Reply
I use RWR on all of my runs, I have experimented with many ratios but the one that seems to suit me best is 2 minute run, 30 second walk. In races, I've been known to adjust my walk break if I am approaching a mile marker or if running downhill. In training, I really try to stick to my 2 / :30 ratio.

I have one running book -- Galloway's Book on Running -- and it is loaded with lots of great ideas! I also follow Runner's World on Facebook.

I have a 5K race coming up this Saturday, and have been following a running schedule that is in Jeff's book to achieve a 25 minute 5K time. I don't know if I'll get that close, but hoping to be around 27 minutes or less when I cross the finish line on Saturday. After that I'll be switching to 10K training as I have a 10K race to run in the Saturday before Thanksgiving. I'll be following Jeff's plan for a 59 minute 10K finish.

Hope that helps...oh, and BTW, I started running at age 54 (I'm 57 now) and SO glad I discovered RWR! The injuries I got when I first started running have all gone away I'm sure in no small part to following this plan.

Patrick
Team Leader, 50+ Males

http://www.fitbit.com/user/2C
KRJ7


SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)


302 Maintenance Weeks
0
80
160
240
320
SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
10/20/14 8:46 A

Send Private Message
Reply
I started with the Running Till 100 book and it opened my eyes. It took my ego awhile to adjust to the fact that - it is okay NOT to run straight. I am still a runner. LOL

Jeff has a lot of suggestions for pace to use for different runs, intervals to use to achieve these paces, and methods to determine the best pace for you in his book and on his website. I like books better.

Good luck with your running journey and keep us informed about your discoveries and progress.



"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




 December Minutes: 0
0
375
750
1125
1500
BYTHBOOK's Photo BYTHBOOK SparkPoints: (0)
Fitness Minutes: (5,307)
Posts: 3
10/19/14 9:57 A

Reply
thanks for the replies - I will give the RWR a try on most/all of my running sessions for a bit to see how it goes.

I haven't any of the books - I'm not training for races and don't expect to, so is there any one that might suit me? (_Running Until 100_ appeals, for obvious reasons....)

I live in a VERY hilly region and have nearly hurt myself charging up a steep one outside my door (I used to be that guy who blasted UP hills - I loved 'em). Maybe the RWR will smarten me up a little.

SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
10/19/14 9:13 A

Send Private Message
Reply
Hi!

I am 64 (for another 3 weeks - lol) and use RWR on 99.9% of my runs. Once in a great while, I will run straight just to see how it feels.

I believe Jeff says to use RWR on your long run FOR SURE. On the two shorter runs during the week he allows you to choose.

At my age, I have no desire to run straight anymore. I run for health and fitness. Walk breaks helps the body recover quicker, so that is something to always keep in mind. Plus I am actually faster using walk breaks than when I run straight.

Do you have any of Jeff's books?


Edited by: SEABREEZE65 at: 10/19/2014 (09:14)
"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




 December Minutes: 0
0
375
750
1125
1500
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (330,684)
Fitness Minutes: (204,616)
Posts: 10,900
10/19/14 8:45 A

Community Team Member

My SparkPage
Send Private Message
Reply
I belong to a Galloway group. Our group practices run-walk-run on all 3 weekly runs, including our Saturday long group runs.

I used to straight run my 5Ks and did the 2 extra runs without walk breaks for a year, using R-W-R only for half marathon. That works, too. But I have now found a ratio in which I am about as fast with walk breaks as without and sure feel a lot better. For me the 5K ratio is 75 seconds run: 8 seconds walk. I don't let my heart rate or breathing recover, but allow my legs a break and I've heard it clears lactic acid, too. I used 4:15 run/:45 seconds walk for my last 10K successfully. My half marathon ratio this year is 1:30 run - :45 seconds walk. My first HM was 1:1 and I have also used 3:1.

I'm 65 years old and started running at age 61.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


 current weight: 2.0  over
5
2.5
0
-2.5
-5
BYTHBOOK's Photo BYTHBOOK SparkPoints: (0)
Fitness Minutes: (5,307)
Posts: 3
10/19/14 8:18 A

Reply
I've been running regularly for a year or so (picked it up again after a looooong layoff - I'm 61 now but hadn't run in 20 years) and I recently learned about the Galloway R-W-R approach. I'm giving it a go.

Here is a likely very dumb question - Are the two scheduled maintenance workouts "regular" running sessions (without walk breaks) or RWR?

I'll be happy with the "whatever works for you" response, but I wonder what other folks are doing.

thanks!

Jon



Page: 1 of (1)  

Report Innappropriate Post

Other Jeff Galloway Training for any Length Race General Team Discussion Forum Posts

Topics:
Last Post:
6/7/2018 9:31:23 AM
3/18/2018 2:21:50 AM
7/1/2018 5:32:04 PM

Related Topics: Calories Burned Running   How to Run with Proper Form and Technique   Runner Stretches  

Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x33873x59499433

Review our Community Guidelines