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Old 08-06-2012, 09:15 PM   #1
HootDad
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Galloway half marathon journal

Hi all,

I recently made a post where I asked about training for a half marathon and was told about Jeff Galloway's "Half Marathon: You Can Do It!" (Thanks jodhe!). That book recommends keeping a journal and I figured - why not keep it here?

The book suggests a 38 week training plan with the marathon on the 35th week. I actually don't have 34 weeks until the WDW marathon - so I'm coming into week 12. Looking at the schedule this looks quite do-able for me, especially as Galloway suggests a "run, walk, run" approach. If I had to jog 6 miles next weekend I'd have trouble, but I think I'll be fine with "run, walk, run".

I'm going to write the training schedule here - obviously more for me than anyone else (I bought the book on my Nook and the font on the schedule is so tiny I can barely read it! - so I'll have this to refer to). I have modified the schedule slightly to work with my schedule. I'm a bit worried about the Thursdays because I have to take the train into the city on Thursdays - I'll see how that works out

Every day except Saturday is the same every week:
Sunday - off
Monday - 30 minute run
Tuesday - off
Wednesday - 30 minute run
Thursday - easy walk
Friday - off
Saturday (all are "run, walk, run"):

11-Aug - 6 Mile run
18-Aug - 3 Mile run
25-Aug - 6.5 Mile run
1-Sep - 1 mile run + Time Trial
8-Sep - 7 Mile run
15-Sep - 7.5 Mile run
22-Sep - 3 Mile run
29-Sep - 8.5 Mile run
6-Oct - 8 Mile run
13-Oct - 1 mile run + Time Trial
20-Oct - 9 Mile run
27-Oct - 3 Mile run
3-Nov - 10 Mile run
10-Nov - 4 Mile run
17-Nov - 11 Mile run
24-Nov - 1 mile run + Time Trial
1-Dec - 12 Mile run
8-Dec - 4 Mile run
15-Dec - 13 Mile run
22-Dec - 1 mile run + Time Trial
29-Dec - 14 Mile run
5-Jan - 4 Mile run
12-Jan - Half Marathon! WOOHOO!
19-Jan - 3 - 4 mile run
26-Jan - 5 - 6 mile run
2-Feb5 - 5 - 13 mile run
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Part 2: http://www.disunplugged.com/2013/08/...sneyland-show/
Part 3: http://www.disunplugged.com/2013/08/...sneyland-show/

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Old 08-08-2012, 10:55 PM   #2
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So you're actually only running 3 days a week, if I'm reading your schedule correctly. And walking one day.

hmmmmmm ... for myself, and I'm slightly older than you, that wouldn't be enough to prepare myself for a half. But then everyone is different!!

I'm hoping that the walking day turns into a running day before too long.

And maybe run a couple 5k races & a 10k or two before your half? Just so you can get a feel for what it's like to be a part of a race, no matter what size that race might be (number of runners).

Best wishes on your endeavor ...
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Old 08-11-2012, 11:09 AM   #3
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Quote:
Originally Posted by adkkev View Post
So you're actually only running 3 days a week, if I'm reading your schedule correctly. And walking one day.

hmmmmmm ... for myself, and I'm slightly older than you, that wouldn't be enough to prepare myself for a half. But then everyone is different!!

I'm hoping that the walking day turns into a running day before too long.

And maybe run a couple 5k races & a 10k or two before your half? Just so you can get a feel for what it's like to be a part of a race, no matter what size that race might be (number of runners).

Best wishes on your endeavor ...
Well, like I wrote, I am following the plan for beginners by Jeff Galloway - and I figure he probably knows what he's talking about!
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Read http://www.thompsonfamilyweb.com - My blog with Disney reports and other stuff dating back to 1997!
including the August 2013 D23 Expo
Follow me on Twitter! https://twitter.com/hootdad
I was on the podcast! Part 1: http://www.disunplugged.com/2013/07/...sneyland-show/
Part 2: http://www.disunplugged.com/2013/08/...sneyland-show/
Part 3: http://www.disunplugged.com/2013/08/...sneyland-show/

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Old 08-11-2012, 11:20 AM   #4
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My first week following the Galloway program and so far so good.

In terms of weight loss I only lost .2 pounds this week so pretty much no change. On the other hand I weighed myself right after my run this morning and was down 2.6 pounds from Friday... but I'm strictly following the WW plan of having a "weigh-in" day and for me that is Friday, so we'll see what happens next week.

As to training, the big thing of course was the 6 mile run (okay, run/walk) this morning. I was able to do it with no problem though my pace was slower than I'd like. But, in my defense... 1) this was my first time doing this distance so I took it easy, 2) it's still a bit warm (about 70 and humid this morning) and I hope to increase my pace as it gets cooler, 3) I have not done a time trial yet so I'm not sure where my goal should be and 4) I figure I've still got plenty of time to get my pace up.

Finally I've been having a minor issue with my knee. I talked to my chiro and suggested messaging out my muscles with this message roller stick, so we'll see how that goes.
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Read http://www.thompsonfamilyweb.com - My blog with Disney reports and other stuff dating back to 1997!
including the August 2013 D23 Expo
Follow me on Twitter! https://twitter.com/hootdad
I was on the podcast! Part 1: http://www.disunplugged.com/2013/07/...sneyland-show/
Part 2: http://www.disunplugged.com/2013/08/...sneyland-show/
Part 3: http://www.disunplugged.com/2013/08/...sneyland-show/

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Old 08-11-2012, 10:34 PM   #5
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Quote:
Originally Posted by HootDad View Post
My first week following the Galloway program and so far so good.

In terms of weight loss I only lost .2 pounds this week so pretty much no change. On the other hand I weighed myself right after my run this morning and was down 2.6 pounds from Friday... but I'm strictly following the WW plan of having a "weigh-in" day and for me that is Friday, so we'll see what happens next week.

As to training, the big thing of course was the 6 mile run (okay, run/walk) this morning. I was able to do it with no problem though my pace was slower than I'd like. But, in my defense... 1) this was my first time doing this distance so I took it easy, 2) it's still a bit warm (about 70 and humid this morning) and I hope to increase my pace as it gets cooler, 3) I have not done a time trial yet so I'm not sure where my goal should be and 4) I figure I've still got plenty of time to get my pace up.

Finally I've been having a minor issue with my knee. I talked to my chiro and suggested messaging out my muscles with this message roller stick, so we'll see how that goes.
Good job.

I am also following the Galloway plan and it is working for me. I have to move some of the run/walk days around because I work 12 hr shifts and can't fit in a run on those days.

I am with you on the running as it gets cooler. I do much better on the days I can run in the morning before it gets hot.

Ask your chiro about KT tape. Mine recommended it for some foot problems and I know many of the runners around here use it for their knees. I am sold on it.

Remember your long run (with Galloway) is supposed to be slow as it is helping build up your endurance. Your mid week runs at 30 mins are the ones to focus on pace and cadence.

Do I sound like I know what I'm talking about? I am a few weeks behind you in training, I'm doing Tink after you do WDW. So I'm am watching you and trying to keep up. As she quickly flips thru Galloways book.

Please keep posting your progress.
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Old 08-12-2012, 08:35 PM   #6
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Well looks like there are 3 of us doing the beginner's plan with Jeff Galloway. I also started a bit behind. I found on Jeff's website where if you were a "real" beginner, to do the conditioning. This consists of more walking during the week. So I am trying to incorporated that in also to the regular sessions. Not enough time to do both.

This will be my first 1/2 marathon. What better place to start than disney!

Hey if Jeff can have knee surgery and still come back to "run/walk/run" a marathon at the very young age of 60+. I figure he knows what he's talking about.

I will be following your progress and may add my own here, If you don't mind.

We can cheer each other on.
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- once you camp at the Fort, other campgrounds are never good enough
#1 April 1979(Spring Break) - off-site as child w/parents and brothers just MK || #2 Dec/Jan 1996/97(Christmas) - off-site w/DH, DS13, DS11, DD4
#3 June 1999 - off site, solo business trip (but "had" to go to AK ) || #4 April 2002(Spring Break) - off-site w/DH, DS17, DS16, DD9
#5 May 2006 - Ft Wilderness (Oh My Gosh, I found Home!) w/DH, DD13 || #6 October 2009 - Ft Wilderness w/DH, DD16. MNSSHP || #7 May 2010 - Ft Wilderness w/DH, DD17, DS25, DDil22, DGD3months & DS26, DDil24, DGD3, DGD1
#8 April 2011(graduation trip) - All Music w/DD18 || #9 Sept 2011(first time with no kids ) - Shades of Green w/DH. MNSSHP || #10 May 2012 - Port Orleans Riverside w/DH

#11 Jan 2013 (1st 1/2 marathon ) - Pop Century JUST ME for 20th WDW Marathon || #12 May 2014 (Expedition Everest) - Ft Wilderness w/DH
#13 Oct 2014 or Nov 2014 (Twilight Tower of Terror 10 Miler) - Ft Wilderness w/DH, DD21, DGS1. MNSSHP
Next trip: #14 November 2015. Still planning. Wine & Dine and MVMCP
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Old 08-13-2012, 11:15 AM   #7
HootDad
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Quote:
Originally Posted by indygirl99
.

Ask your chiro about KT tape. Mine recommended it for some foot problems and I know many of the runners around here use it for their knees. I am sold on it.

Please keep posting your progress.
Good tip about KT tape. I will check it out.

And thanks, I will!

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Read http://www.thompsonfamilyweb.com - My blog with Disney reports and other stuff dating back to 1997!
including the August 2013 D23 Expo
Follow me on Twitter! https://twitter.com/hootdad
I was on the podcast! Part 1: http://www.disunplugged.com/2013/07/...sneyland-show/
Part 2: http://www.disunplugged.com/2013/08/...sneyland-show/
Part 3: http://www.disunplugged.com/2013/08/...sneyland-show/

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Old 08-13-2012, 11:17 AM   #8
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Quote:
Originally Posted by guardwife66
.

I will be following your progress and may add my own here, If you don't mind.

We can cheer each other on.
please do! Woohoo!

John T - HootDad - Sent from my iPhone using DISBoards
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John T - "HootDad"
Read http://www.thompsonfamilyweb.com - My blog with Disney reports and other stuff dating back to 1997!
including the August 2013 D23 Expo
Follow me on Twitter! https://twitter.com/hootdad
I was on the podcast! Part 1: http://www.disunplugged.com/2013/07/...sneyland-show/
Part 2: http://www.disunplugged.com/2013/08/...sneyland-show/
Part 3: http://www.disunplugged.com/2013/08/...sneyland-show/

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Old 08-13-2012, 12:35 PM   #9
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I went out to run my first "magic mile" this morning to get an idea of where I am at right now (after I got all KTtaped up). The verdit is that I made it in 14:14 that was run/walk/run intervals. I still can't run a mile straight yet.

So not yet fast enough to keep from being swept but still faster than my very first 5K. But at least I now have a point from which to improve. And I do have 5 months to work on that improvement.

I think the rest of my runs this week I will head North from my house instead of south. If I go north I am at the top of a small (very small), hill that will add just a little bit more exertion effort. I think the total elevation change is 65 ft. Unfortunately it is down first then up but maybe up at the end is what I need.
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Old 08-15-2012, 09:48 AM   #10
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Quote:
Originally Posted by indygirl99 View Post
I went out to run my first "magic mile" this morning to get an idea of where I am at right now (after I got all KTtaped up). The verdit is that I made it in 14:14 that was run/walk/run intervals. I still can't run a mile straight yet.
Congrats!
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Michele
- once you camp at the Fort, other campgrounds are never good enough
#1 April 1979(Spring Break) - off-site as child w/parents and brothers just MK || #2 Dec/Jan 1996/97(Christmas) - off-site w/DH, DS13, DS11, DD4
#3 June 1999 - off site, solo business trip (but "had" to go to AK ) || #4 April 2002(Spring Break) - off-site w/DH, DS17, DS16, DD9
#5 May 2006 - Ft Wilderness (Oh My Gosh, I found Home!) w/DH, DD13 || #6 October 2009 - Ft Wilderness w/DH, DD16. MNSSHP || #7 May 2010 - Ft Wilderness w/DH, DD17, DS25, DDil22, DGD3months & DS26, DDil24, DGD3, DGD1
#8 April 2011(graduation trip) - All Music w/DD18 || #9 Sept 2011(first time with no kids ) - Shades of Green w/DH. MNSSHP || #10 May 2012 - Port Orleans Riverside w/DH

#11 Jan 2013 (1st 1/2 marathon ) - Pop Century JUST ME for 20th WDW Marathon || #12 May 2014 (Expedition Everest) - Ft Wilderness w/DH
#13 Oct 2014 or Nov 2014 (Twilight Tower of Terror 10 Miler) - Ft Wilderness w/DH, DD21, DGS1. MNSSHP
Next trip: #14 November 2015. Still planning. Wine & Dine and MVMCP
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Old 08-18-2012, 05:55 PM   #11
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Great job so far! DH and I are running the half in January and this will be our 3rd half marathon. We used a modified Galloway program for our first half last year which was the Wine and Dine. We did the run/walk/run for the long run on the weekends and then had 3 runs during the week that started at 2 and built up to 6 miles as we got closer to the race.

You're pace is going to get faster as you continue to train. Those Magic Miles really do help to see your progress.

And as for KT Tape, I love the stuff! I had some bad IT band pain last year and with the tape on I had no problems keeping up with my training schedule.
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Old 08-20-2012, 09:29 AM   #12
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On the weight side of things I lost another .6 pounds. Not great by better than going in the other direction! In the training side I did only 3 miles this weekend as per the training schedule. 6.5 next weekend. I picked up the pace a bit and was very pleased. I averaged about 13.5 minutes per mile doing run/walk/run, and perhaps more important I maintained pretty much the same speed through the entire 3 miles.

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John T - "HootDad"
Read http://www.thompsonfamilyweb.com - My blog with Disney reports and other stuff dating back to 1997!
including the August 2013 D23 Expo
Follow me on Twitter! https://twitter.com/hootdad
I was on the podcast! Part 1: http://www.disunplugged.com/2013/07/...sneyland-show/
Part 2: http://www.disunplugged.com/2013/08/...sneyland-show/
Part 3: http://www.disunplugged.com/2013/08/...sneyland-show/

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Old 08-20-2012, 09:32 AM   #13
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Quote:
Originally Posted by HootDad View Post
On the weight side of things I lost another .6 pounds. Not great by better than going in the other direction! In the training side I did only 3 miles this weekend as per the training schedule. 6.5 next weekend. I picked up the pace a bit and was very pleased. I averaged about 13.5 minutes per mile doing run/walk/run, and perhaps more important I maintained pretty much the same speed through the entire 3 miles.

John T - HootDad - Sent from my iPhone using DISBoards
Congrats!

I wish I could report the same progress but I was so unmotivated last week. It makes it harder for me because I really don't like run/walk on my own. I wish there were someone local that was going to train with.

Guess I am just going to have to kick myself and get at it! I can do this!!!
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Michele
- once you camp at the Fort, other campgrounds are never good enough
#1 April 1979(Spring Break) - off-site as child w/parents and brothers just MK || #2 Dec/Jan 1996/97(Christmas) - off-site w/DH, DS13, DS11, DD4
#3 June 1999 - off site, solo business trip (but "had" to go to AK ) || #4 April 2002(Spring Break) - off-site w/DH, DS17, DS16, DD9
#5 May 2006 - Ft Wilderness (Oh My Gosh, I found Home!) w/DH, DD13 || #6 October 2009 - Ft Wilderness w/DH, DD16. MNSSHP || #7 May 2010 - Ft Wilderness w/DH, DD17, DS25, DDil22, DGD3months & DS26, DDil24, DGD3, DGD1
#8 April 2011(graduation trip) - All Music w/DD18 || #9 Sept 2011(first time with no kids ) - Shades of Green w/DH. MNSSHP || #10 May 2012 - Port Orleans Riverside w/DH

#11 Jan 2013 (1st 1/2 marathon ) - Pop Century JUST ME for 20th WDW Marathon || #12 May 2014 (Expedition Everest) - Ft Wilderness w/DH
#13 Oct 2014 or Nov 2014 (Twilight Tower of Terror 10 Miler) - Ft Wilderness w/DH, DD21, DGS1. MNSSHP
Next trip: #14 November 2015. Still planning. Wine & Dine and MVMCP
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Old 08-20-2012, 09:50 AM   #14
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I just found this thread and hope to join in regularly. I have been using JG's iphone app for the 1/2 marathon for about 3 months. I am training for the Tower of Terror run and trying to convince DH we must do the 1/2 in January at WDW.

Yesterday I completed my longest run yet, 8.3 miles in 2:03. The run/walk method works beautifully. Before I started I wasn't sure if I could even walk that distance without tiring but I did the run/walk and still had a little fuel in the tank.

I was motivated to use JG's method when I saw him speak at the pre-5K show in January 2012. He announced that anyone can complete a marathon. He said, "you just need 3 days a week". When I heard that I was on board!

I also have to lose weight and I'm down 18 pounds since May 2012. I hope to be down another 10 before the ToT run in September.

Good luck to everyone!
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Old 08-20-2012, 10:06 AM   #15
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I just read on the RunDisney site that the terrain for ToT includes grass and sand? Does anyone know anything about that? I am not sure I'm ready to run on sand!
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