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Maddykins06
05-07-2010, 09:16 PM
This is new to me, so please bear with me.
Galloway's plan states for a training pace of 10 minute/mile, I should run for 3 minutes, then walk for one minute during the race. Is that correct?

So I don't even run a full mile without walking? This is just mind boggling to me, but I am very much a newbie.
Any hints on this, please? :confused3

crewmatt
05-08-2010, 02:21 PM
Correct, with that plan you wont be running a mile straight. I've never done this type of plan so I can't really talk from experience. However some things to keep in mind:

1-The difference between running a 10 minute mile and briskly walking isnt as great as you would think (yes there is a difference and I dont mean anyone to take that line as an insult). A 10 minute mile is a 6 on a treadmill, a brisk walk (for me) is a 4-5.

2-He's assuming that you wont necessarily have hte pace control of someone who has run several marathons. Basically the walking breaks are going to keep you from overdoing it. 26.2 miles is quite a long way.

3-You're looking at spending over 4 hours to complete the race. Under most circumstances I dont like driving for 4 hours. By taking lots and lots of short walking breaks it will keep you from taking 1 really long walking break or deciding to walk off the course.

4-He is having you back off before you NEED to back off. Trust me after my first marathon, that first step after the finish line was a needed step. I can tell you with 100% certainty I couldnt run from a man with a gun at the finish line of that marathon. Nothing could ahve made me run another step. That is not the situation you want to be in when you're only 18 miles in. This will prevent that very well.

I've actually seen people do this in the 7 min/ mile group in half marathons, where they'd run fast for 1 mile, then walk for 30 seconds or so (usually timed to hit waterstops/etc). Then pick it up again. Seemed to work well for them. Dont know if I could do it.

3DisneyKids
05-08-2010, 04:45 PM
Right, that's called the Galloway method. He has you walking one minute for ever 3 minutes of running. Or 4:1 or whatever interval you train at. But you never run without taking a walk break. It is just one method...it may or may not be the right one for you.

disney_mommy
05-11-2010, 09:32 AM
I saw lots of people doing this at the Princess this year. A timer would go off on their watch and they'd say to their friends, "let's go" or something to that effect. I saw this many many times.

crashbb
05-11-2010, 01:48 PM
I do 10 and 1s. It is very common to see in Canadian marathon/half-marathons (among those behind mid-pack). The Running Room, a large chain that offers running clinics, uses this method in the their training. In fact, there are usually pace-bunnies using the 10 and 1s - depending on the goal time, you often have two pace groups, one doing a straight run and one doing 10 and 1s.

As a courtesy, make sure you move over to one side before you start walking (and check that there is no one right behind you). I often stick up my hand before I start walking, but that is just a habit from being a pace-bunny and clinic leader - people who have been part of a clinic or led by a 10 and 1 pace-bunny would probably know what I meant, but I don't think others would (unless they were pacing near my time and saw it happening every 10 minutes).

cab0899
05-16-2010, 08:22 PM
I do 10 and 1s also. I'm also Canadian and it is very common at the marathons. I think I would find 3 and 1s too much starting and stopping. I usually run about a 10 min mile and most marathons have a water table at each mile. So instead of watching the time I walk through the aid stations, easier to drink the water that way too.

Yes, please pull to the side before you start walking. So annoying when the runner in front of you just slows down all of a sudden and you trip over them.

HockeyKat
05-31-2010, 04:53 PM
I just joined a Galloway training group this weekend, and saw the man himself give a seminar last weekend.

For 10 min mile, yes, you do 3:1. I am in the 13 min group, so we do 1:1.

It isn't so much for making you faster (although he claims it does), as to finish feeling great, and train injury-free. Because you are giving your "running muscles" rest, you can go further and maintain your pace for longer while not causing as much muscle fatigue (and therefore damage).

He also has a lot of other advice, like training 2 min slower than your race day pace. He has a "magic mile" formula to determine 5K, 10K, half, marathon pace. The magic mile is your 1-mile best, i.e. how fast you can go, pushing yourself, for 1 mile.

It was actually sort of freaky... I didn't know much about this program before the Princess, as I trained using a program that 3DisneyKids, who posted above, gave a bunch of us that were training for the Princess (thanks E!!). However, I used his calculator a month or two after the race, having stumbled upon his website. My 5K pace, which was my short run during the week, almost exactly predicted my half finish time using his formula.

I did not really use his methodology for the Princess half, because, well, I mostly walked it. :) I ran some, but not in any predictable intervals. I was just happy to finish well under the 3.5 hour sweeper time!!

evhorizon
05-31-2010, 05:25 PM
This is new to me, so please bear with me.
Galloway's plan states for a training pace of 10 minute/mile, I should run for 3 minutes, then walk for one minute during the race. Is that correct?

So I don't even run a full mile without walking? This is just mind boggling to me, but I am very much a newbie.
Any hints on this, please? :confused3

What are you doing on your long runs? Are you doing run/walk intervals 3:1? I would race using whatever scheme you use on your long runs.

Personally, I ended up breaking up each 10 minute segment into 8:30 running and 1:30 walking. It was easy to remember when I got tired and I didn't want watch alarms going off all the time. I used that on my long runs up to 20 miles and then during the marathon. YMMV

need_a_Disney_fix
06-11-2010, 01:15 PM
I have been using Galloway run/walk for a year now and I cannot imagine running any other way. Being in my early 50's I need to be ever cautious of running injuries and this method does the trick! I am just now starting half marathon training for a HM this fall locally and the the 2011 Princess HM.

HockeyKat
06-11-2010, 02:32 PM
I have been using Galloway run/walk for a year now and I cannot imagine running any other way. Being in my early 50's I need to be ever cautious of running injuries and this method does the trick! I am just now starting half marathon training for a HM this fall locally and the the 2011 Princess HM.

I really love it so far.

I am doing the Princess as well, and the Chicago RnR in Aug, and then one here locally to NC in Nov.

cewait
06-11-2010, 03:27 PM
Don't get hung up on the interval ratio. The most important thing that is easily over looked on race day is TAKE THE FIRST WALK BREAK. Jeff has been all over the place with the 'proper' ratio and the ratio you see today is only a suggestion. As a first time marathoner (or half) you may wnat to stick with his ratio but honestly if you are running a 10 minute pace you can take you breaks at anything from his 3:1 to 10:1. The secret is be consistent! If you train at 5:1 dont think 10:1 will work on race day. It may not.

Another thing to be aware of is that you need to keep a constant running pace. As a coach running with run/walk gorups I always have a handful of runners who will start the run interval at one pace then start to pick it up later in the interval...kind of like they are afraid of not making the end of the interval.

On race day please be considerate of your fellow runners and move out of the line of traffic as you slow for your walk. If that is not possible at least look back to make sure you do not have a shadow on your heals.

Jeff has revolutionized the running world with his run/walk program. It may feel wierd as your start out but you will find that many participants are using some form of the run/walk.

need_a_Disney_fix
06-11-2010, 03:32 PM
Coach, it is nice to meet you. I am an old DISer that has been gone for awhile, but decided I had better get back over here since I will be doing Princess 2011.

:wave:

roomthreeseventeen
06-11-2010, 05:20 PM
Hmm.... I think something is a little screwy here in the math. I do about a 10:30 min/mile, and don't walk at ALL most miles. Maybe I'm just a really slow runner. :rotfl2:

need_a_Disney_fix
06-11-2010, 05:36 PM
Amy, it really does work! If I were to run straight through, I would run out of gas but with run/walk I am literally an Energizer Bunny. My longest run todate is 10 miles a month ago and could have gone further.

roomthreeseventeen
06-11-2010, 05:38 PM
Amy, it really does work! If I were to run straight through, I would run out of gas but with run/walk I am literally an Energizer Bunny. My longest run todate is 10 miles a month ago and could have gone further.

If I stopped every three minutes to walk a minute, I might have better endurance than I do, but there's no way I'd be doing a 10 minute/mile.

need_a_Disney_fix
06-11-2010, 05:47 PM
You would be surprised. When you go into a walk, you don't lollygag becuase you are taking the walk at a brisk pace just enough to give the leg muscles a rest and get the heartrate down a tish. You are NOT going at a leisurely pace.

I guess we will just agree to disagree. All I know it works for me and whole group of runners out there.

cewait
06-11-2010, 06:38 PM
If I stopped every three minutes to walk a minute, I might have better endurance than I do, but there's no way I'd be doing a 10 minute/mile.

Of course not - You are starting with a 10:30 pace! Though at a 10:30 pace you would still be on a 5 hour marathon or an 11:30 pace with a 3:1 r/w ratio. Though if you had the programmed walks in you would naturally carry a slightly faster run pace so that time would come down a bit. Or stretching the R/W interval out to 9:1 you would carry a 10:50 equivalent pace.

It's not for all but I do agree with Jeff in the fact that if you build it in at the start you will not be as fatigued and can carry your speed out a lot more miles with less chance of injury. Nothing worse than running a marathon and getting to mile 18 or so and need that first walk.....you will struggle to get your stride back after that

For the record I do both run straight through and run walk. I am not married to either style - just depends on the group I am coaching .

roomthreeseventeen
06-11-2010, 07:06 PM
Of course not - You are starting with a 10:30 pace! Though at a 10:30 pace you would still be on a 5 hour marathon or an 11:30 pace with a 3:1 r/w ratio. Though if you had the programmed walks in you would naturally carry a slightly faster run pace so that time would come down a bit. Or stretching the R/W interval out to 9:1 you would carry a 10:50 equivalent pace.

It's not for all but I do agree with Jeff in the fact that if you build it in at the start you will not be as fatigued and can carry your speed out a lot more miles with less chance of injury. Nothing worse than running a marathon and getting to mile 18 or so and need that first walk.....you will struggle to get your stride back after that

For the record I do both run straight through and run walk. I am not married to either style - just depends on the group I am coaching .

Ah, okay, I understand. The way it was written here, it seemed that anyone could do a 10 minute mile using that method.

I definitely don't run 18 miles without a break. More like 2.

HockeyKat
06-11-2010, 07:19 PM
Ah, okay, I understand. The way it was written here, it seemed that anyone could do a 10 minute mile using that method.

I definitely don't run 18 miles without a break. More like 2.

I am a run/walker, and certainly am not in the 10 min mile group!

However, with a run/walk method, I am in a 12-13 min group. I can't run a whole mile straight yet (still working on it), but I have done 10+ in a 1:1 or 2:1 interval.

J3nn78
06-11-2010, 09:24 PM
I am not sure I understand how this works. Or if it is for me.
I currently can RUN and hold a 10 minute mile for at least 5 miles. Not gone beyond that yet. I am interested in learning more about run/walk. I am not really comfortable running any faster than 6-6.5mph, how would this work for me?

HockeyKat
06-11-2010, 10:29 PM
I am not sure I understand how this works. Or if it is for me.
I currently can RUN and hold a 10 minute mile for at least 5 miles. Not gone beyond that yet. I am interested in learning more about run/walk. I am not really comfortable running any faster than 6-6.5mph, how would this work for me?

It's really what works for you that counts. Check out www.jeffgalloway.com if you want more info on run/walks.

I learned about run/walk from my friend that helped a bunch of us train for the Princess. She pointed me at Galloway about 4-5 weeks ago and I have learned a lot through the website, his free seminar here, and in joining up with the training program.

It isn't for everyone, though, and if you are comfortable with running straight through, that may be where you want to stay.

cewait
06-11-2010, 10:59 PM
I am not sure I understand how this works. Or if it is for me.
I currently can RUN and hold a 10 minute mile for at least 5 miles. Not gone beyond that yet. I am interested in learning more about run/walk. I am not really comfortable running any faster than 6-6.5mph, how would this work for me?

Try this for a start. I swear you will feel awkward but to get a feel for the run walk start out with:

3 minute run at your normal comfortable pace. Then walk one minute. Your walk pace should feel brisk; though I find as groups fatigue the pace will dop to a 16-17 minute pace. At the one minute mark start running at your normal pace and continue to repeat.

This will take a watch with multiple timers to pull off for a longer distance but you can start off with a wath with a single repeating timer. For a 3:1 pace set the timer for 14 minutes. Start the timer as you run taking the first little startch easy. When the timer beeps begine your walk. Keep an eye onthe timer and when it hits 3 minutes left, run ----until it beeps.....keep repeating.

With your base you may feel liek you can go longer on the run..... increase the run time until you feel comfotable. Until you gain experience I would not run past one mile (or 10 minutes) at a time. In fact, When I train I actually run a mile, walk a minute then repeat using my Garmin's mile lap alarm as my notice. I will turn that alram off in a race and depend on mile markers if running with a more advanced group. Note that if I am with a group who is at a lower interval I use a Timex Ironman 100 lap watch. It has multiple repeating timers so it alarms at both the end of the runa dn the end of the walk.


Hope this help some.

J3nn78
06-12-2010, 07:56 AM
Thanks for the tips. I will try it on my 5 mile run tomorrow to see how it goes for me.

It is intriguing. Right now, I have NO IDEA of what lies ahead. I only started running about 8 months ago. I am super excited and motivated to do the WDW Full and I know that I CAN. But I am also so nervous when I think about how LONG it is. I want to do this race and feel good, feel like I can enjoy myself, chat with my best friend (also doing her first full) and enjoy the experience. I worry that if I aim for just running it, I will either hit the wall, or it will become such an overwhelming challenge and mind/body game at the end that I won't enjoy it as much or be able to enjoy WDW afterwards.

cewait
06-12-2010, 03:04 PM
.....I am also so nervous when I think about how LONG it is. I want to do this race and feel good, feel like I can enjoy myself, chat with my best friend (also doing her first full) and enjoy the experience. I worry that if I aim for just running it, I will either hit the wall, or it will become such an overwhelming challenge and mind/body game at the end that I won't enjoy it as much or be able to enjoy WDW afterwards.

The cliche here is one step at a time. We both know that is BS unless nothing else is working. The easiest thing for me is to break the race into easy pieces. For example...

For me it's goes something like Start to Start - 4 mile Loop
Start to Over pass - 2 miles
Overpass to MK Main 4.5 miles
MK Exit to Turn onto Bear Island Road 2+ miles.
Start of Bear Island to AK (in park) 2.5 miles
AK Exit to World Drive 2.5 miles
Out and back 1 mile
Exit onto World (end of out and back) to DHS Custuming tunnel) 2 miles
DHS exit to BWV < 1 mile Tracked since it is clse to end and its the distance without a crowd. The Ecpot resorts provide lots of folks yelling.
Once in Epcot 1 mile to the Choir + three hills
Once at the choir a sprint

You will figure a way to break up the race that works for you. It could be pacing behind a certain shirt that drives you through a couple miles, talking with a friend (new found or old) or just zoning out.

As far as enjoying the race. Make yourself a deal. FIrst enjoy the training. After each run make a note of how you felt, what was good and what could improve. Also, if the training run was particularly tough, make a note of what you did to get through it. By far that is an important tool in the toolbox on race day. Race day will have a few stretches where you say I can't go further. Open that tool box and pull out you personal tools accumulated through training. Maybe it's singing, talking, staring at the person in front....find one of your tools and you will get through.

roomthreeseventeen
06-12-2010, 03:06 PM
For the record, my own experience from today's 10k:

Ran about 2.5 miles (about 25 minutes) - did 30 seconds of walking. Ran another mile and a half (15 minutes) - 20 seconds of walking. Ran to the finish line. 1:01:34. Walking any longer would have destroyed my momentum.

need_a_Disney_fix
06-12-2010, 03:13 PM
Coach, that is an outstanding post and THANK YOU. I can put this post into my personal toolbox and keep it there safely tucked away for when I need it!!!

J3nn78
06-12-2010, 08:53 PM
Coach-Thanks sooooo much! AWesome advice. I am printing that and putting it in my log book. Just what I needed. Breaking things down is how my mind works on any large task, so that is why I am thinking the run/walk might be the way to go, so that I can have the walk to look forward to as a break. I really like the way you broke down the WDW course too and the personal toolbox analogy. Makes it seem less overwhelming.

cwnhokie
06-24-2010, 08:34 PM
Just wanted to add that I trained for my first 5K using the C25K plan and ran the whole thing. Then I stumbled upon Galloway and started doing run/walk intervals. I shaved 4 mins off my first 5K and had trained less days a week.

3girlsfun
06-25-2010, 05:17 PM
I started a few months ago with C25k, and could run straight through the 5k. I started doing the Galloway method, and I feel a million times better after the race. It didn't add any time to my 5k time, not one bit!

I am adding a mile this weekend up to 4 miles, and I am excited, and I know I can do it! The intervals really make a difference.

I used my intervals during the 5k I ran last Saturday. I can tell you I finished before some of the people who ran straight through, as they lost their "wind" at the end of the race. I am not a fast runner, doesn't bother me, I would much rather enjoy my time running then spend the time stressing out about time and such.

I am going to use this method at the Wine and Dine, a local 1/2 and the Princess. I agree though, move over to the side. Even when I was walking I had a hard time trying to get around people at times.

I would just try the method to see if you like it, I think you would be surprised how great you feel after a run!

roomthreeseventeen
06-25-2010, 05:18 PM
I started a few months ago with C25k, and could run straight through the 5k. I started doing the Galloway method, and I feel a million times better after the race. It didn't add any time to my 5k time, not one bit!

I am adding a mile this weekend up to 4 miles, and I am excited, and I know I can do it! The intervals really make a difference.

I used my intervals during the 5k I ran last Saturday. I can tell you I finished before some of the people who ran straight through, as they lost their "wind" at the end of the race. I am not a fast runner, doesn't bother me, I would much rather enjoy my time running then spend the time stressing out about time and such.

I am going to use this method at the Wine and Dine, a local 1/2 and the Princess. I agree though, move over to the side. Even when I was walking I had a hard time trying to get around people at times.

I would just try the method to see if you like it, I think you would be surprised how great you feel after a run!

Good luck... are you really doing the Wine & Dine half and you're just at 4 miles now?

HockeyKat
06-25-2010, 05:58 PM
Good luck... are you really doing the Wine & Dine half and you're just at 4 miles now?

Wine and Dine is October, right?

3GirlsFun, you'll do fine. I started training for the Princess in Jan, for a March race, and I finished in 3:11. Oh, and I was between 200 and 220 lbs during my training and had never run before, and was in pretty bad shape overall.

I would recommend starting to increase your long run mileage, though. I mostly trained to walk fast during my long run/walks, with a few running intervals thrown in here and there.

You have 3 months to train, so something like 4, 5, 7, then 4, 7, 9 then 5, 9, 10, 12, 14, then taper down, maybe? The 14 is unnecessary unless you want reassurance.

I also did two shorter run/walks per week, of 2-3 miles each.


I am not the fastest person out there, but finishing toward the back is way better than not starting!

roomthreeseventeen
06-25-2010, 07:20 PM
I wasn't saying she won't finish, but adding two miles a week to your long run is a lot, and shouldn't be done lightly.

HockeyKat
06-25-2010, 08:20 PM
I wasn't saying she won't finish, but adding two miles a week to your long run is a lot, and shouldn't be done lightly.

Interesting. I am a member of a Galloway training program that has 400+ people in it. Our long runs are all done together, with pace leaders, water on the course, etc. We did 3, 4, 5, 6, 8, 10.

3girlsfun
06-25-2010, 09:12 PM
So sorry to make me seem like Superwoman!!!! I am doing the Wine and Dine as a relay! I am doing the short leg, although, by the time of the relay I will be up to 9 miles in my training for the 1/2 I am doing locally before the Princess. My actual training for the local half starts on July 24th, but the program says you should be able to run 5 miles before starting the program, so I am going to be up to 5 when I start the program.

3girlsfun
06-25-2010, 09:13 PM
I should have added, thank you for the well wishes, and encouragement!