Jeff Galloway Interpretations

[GeorgeAndDiana]

Hey folks! Long time lurker on the DIS, just signed up for my first half. So this is what it's like to be scared and psyched at the same time!

Anyway, like many folks, I'm taking the Disney route and using the Jeff Galloway training program. For those of you that have been through it (hopefully with good results!) How do you interpret the schedule? For instance, if weather/real life/otherwise affects your Tues/Thurs runs, do you just shift them over a day? Interested in hearing your thoughts.. I'll have more questions, I'm sure!

Be well!
George

 

[saysay]

NOTE I am am amateur and not an expert....but I have used the Galloway Run/Walk method for 3 1/2 marathons, here is what worked for me.

I always tried to get my 3 runs a week in as scheduled. Normally I would do Tues/Thurs/Sat, giving myself the longest rest time between long run and short weekly runs. IF I missed the Tues run then I would shift and make sure I ran the next day and since I never ran 2 days in a row to give my legs time to recover, that would shift my long run to Sunday. If I was OK Monday night ie not in pain still from the long run, then I would go back to Tuesday...just worked out better for my schedule.

I read Jeff's book and followed his suggestions. Its a great program! I wouldn't be able to do a 1/2 without my walk breaks.

 

[GeorgeAndDiana]

Thanks, Julie! I appreciate the experienced advice! It's more or less how I interpreted it, as well. Do you have tips on how to "elongate" the schedule? Since the half I registered for is so far out (well over 19 weeks) I still wanted to get started, but is it better to repeat weeks, or just get through the entire schedule as listed, then go from there? Hope that makes sense!

 

[cewait]

I generally agree that shifting a day is not an issue. I will add that a missed run is also OK even one of the long runs. The key things to keep in mind…

- Try to get all runs in – shifting a day is OK. Though I would skip a midweek run BEFORE scheduling it next to the long run. Example If you normally make long runs on Saturday, do not run on Friday or Sunday. Likewise, if a weather event prevents you from running over the weekend and you feel like you need the long run and the weather allows for it on Monday… Skip your first midweek run rather than having the back to back runs.
- Jeff’s concept of endurance training places more emphasis on the long run than most others. Therefore it should be your focal point for the week. It should be the missed run only as a last resort.
- Run all long runs at a pace where you can carry a conversation, saying 5-7 words per breath. Any faster and you are over training.
- Even if it seems silly, make your first walk on time and on schedule.
- Think about running hills and faster interval runs during the week. Jeff really does not ask a beginner runner to do that, but running the midweek runs so that you are putting out a little more effort is complementary to the long runs.
- If you miss a run – FORGET IT. Injuries occur or are prolonged when a runner tries to cram or make up missed runs.
- If you just fail on a run, get as many miles as you can but it will be ok. You will more than likely have a run or two where you just cannot go or hit a wall you cannot go around. Try to look back at the day and two days before and see if you did anything that may have contributed to it.
- Do not push through injuries or illness.
- Remember that Jeff’s plan can be modified to fit you. He will have you longest run at the distance equaling race distance. You do not need to run that long, especially at the marathon distance. This is where a higher level midweek run helps strengthen the legs and body mentally and physically. As a first time runner you may feel the emotional need to run the longest run as prescribed…. I fully understand that. However, if you are pushing an injury in November/December, just remember that you can make the end of the race with a little less.

With regard to your can I start now question... YES Start off and hold in the 5-7 mile long run range. Then hop back on the schedule once the plan catches you. Or as an alternative, run each week's schedule twice until you hit the actual schedule.

 

[GeorgeAndDiana]

Wow, I can see I came to the right place! I'm currently in week two, but you're right, before I started the formal program I was anxious to see "how far I could go" so I've already done a couple runs in the 6-7 miles range.. Now, I just want to get on a real program, rather than the off-the-cuff thing I've been doing until now.

I'll keep moving in the schedule until the 5-7 mile range as you advise.. when I'm holding until the schedule catches up.. do you think I should I keep doing 5-7's each week? Back off a bit? Mix it up?

So many questions... thanks again for your time!

 

[johde]

I'm going to agree with Coach Charles on most everything he said. I do most of my running M/W then long run F or Sa. Moving around days isn't too much trouble. A couple of things I would add are. First, Jeff Galloway's prescribed mid week distances are minimums. I have tried to consistantly do more than that. I'm doing one of Jeff's time goal plans which calls for 45 minutes. In a normal week, I try to do 5 miles m/w, then my long run. 5 Miles takes me a little over an hour. I shoot for at least 45 quality minutes plus warmup and cool down.

As far as starting 19 weeks, I would consider starting now, and holding a couple of weeks "in your back pocket". so to speak. That way, if you miss a long run, you can make it up later. In my first half I didn't miss a long run, so I was able to use them to break up some of the larger jumps in mileage. Instead of jumping from 8 to 10. I put in a week of 9 between them. I've also used those weeks for an extra cut back week.

This is my first time using one of Jeff's plans. For my first 2 I used John Bingham/Jenny Hadfield's Marathoning for Mortals plan. Like coach said, you don't need to run the entire distance to be sucessful. In the plan I used, I peaked at a 10 mile run. For my second one, I was able to get 3 10 milers in did long runs of 10,7,10,7,10, then tapered for the race.

Good luck in your training.

 

[cewait]

I'm going to agree with Coach Charles on most everything he said. I do most of my running M/W then long run F or Sa. Moving around days isn't too much trouble. A couple of things I would add are. First, Jeff Galloway's prescribed mid week distances are minimums. I have tried to consistantly do more than that. I'm doing one of Jeff's time goal plans which calls for 45 minutes. In a normal week, I try to do 5 miles m/w, then my long run. 5 Miles takes me a little over an hour. I shoot for at least 45 quality minutes plus warmup and cool down.

As far as starting 19 weeks, I would consider starting now, and holding a couple of weeks "in your back pocket". so to speak. That way, if you miss a long run, you can make it up later. In my first half I didn't miss a long run, so I was able to use them to break up some of the larger jumps in mileage. Instead of jumping from 8 to 10. I put in a week of 9 between them. I've also used those weeks for an extra cut back week.

This is my first time using one of Jeff's plans. For my first 2 I used John Bingham/Jenny Hadfield's Marathoning for Mortals plan. Like coach said, you don't need to run the entire distance to be sucessful. In the plan I used, I peaked at a 10 mile run. For my second one, I was able to get 3 10 milers in did long runs of 10,7,10,7,10, then tapered for the race.

Good luck in your training.

I don't think we disagreed... or if there is a little, it's not by much Third option on what to do with the up front spare weeks.

In all these years I have never thought of his midweek runs as minimums - I'll bet 90% of everyone else is in the same boat - higher for the first timers since getting 30 or 45 minutes in can be tough.

 

[disneyfreak1]

My question is about the Magic Mile. I'm not clear as to whether I should run the whole mile or do intervals for the Magic Mile. I have already started his plan for the Princess Half because I know there are weeks that I will not be able to get a long run in. The extra weeks of training will certainly not hurt me.

 

[GeorgeAndDiana]

My question is about the Magic Mile. I'm not clear as to whether I should run the whole mile or do intervals for the Magic Mile.

You read my mind! If anyone could explain their take on the "Magic Mile" I'd also love to hear it!

 

[cewait]

Essentially, one is running a consistent threshold pace (a point where you may be able to say 1-3 words per breath and feels very hard) for a mile. Taking the average of four of these runs spaced out over a period of time you should be able to predict you race pace. Again, you are running a pace that is not going to make you faint at the line but one where you do not think you could run a second mile. You should run just like you would normally, that is if you run/walk a 1:1, then do it here also

Next, you just multiply the average of these four runs by the number listed in the formula. This correlation is loosely based on a couple rule of thumb + observed relationships between short distance pacing and long run pacing in thousands of athletes over a long period of time. There is a formula that does this for variable distances and an it looks as though Jeff rounded to make math easy.

Example

Your MMile pace is 10:00.

You should be able to run a marathon at a 13:00 pace (10 x 1.3). Likewise, you should be able to run a half at a 12:00 pace (10:00 x 1.2) and a 10 k at an 11:30 pace (10 x 1.15 = 11.5 or 11:30)

Does this make sense?

If you like a webbased predictor try this link

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Again follow Jeff's guidance on running four mile intervals over a 4 week or so period. Average your pace and plug into this site. McMillan estimates a 12:14 and 12:56 pace for the half and full runner, respectively.



From Jeff's Website for reference...

After having worked with over 170,000 runners over 30 years, I've compiled hundreds of performances and have established a prediction formula based upon a one mile time trial. In other words, every 2 weeks or so, you can run a measured mile (at a good, hard pace for you) and use the time to predict what you could run at longer distances.
This assumes that
* You do the training needed for the distance and time goal (See my books Running Year Round Plan and Galloway Training Programs)
* The temperature on the race day of your race is 60F or cooler
* You pace yourself correctly and take the walk breaks necessary for your goal (see the same two books for details)

Take your one mile time and adjust as follows:
add 33 seconds for your pace for a 5K
multiply by 1.15 for 10K pace
multiply by 1.2 for half marathon pace
multiply by 1.3 for marathon pace
Here's how to do the one mile time trial:
1. warm up with a slow one mile run
2. do a few acceleration-gliders (See my books Running Year Round Plan and Galloway Training Programs)
3. pace yourself as even as possible on each quarter mile
4. run about as hard as you could run for one mile--but no puking! (finish feeling that you couldn't have run more than a football field at the same pace)
5. keep walking after the time trial for 5 minutes, and jog a slow 1-6 miles, as needed for the mileage for that day
Predicting race performance:
Take your last 4 one mile time trials
Eliminate the slowest
Average the other three
Use the prediction formula for your race
Adjust for heat and humidity: slow down by 30 sec a mile for every 5 degree temperature increase above 60F

 

[GeorgeAndDiana]

Yes, you make perfect sense, Coach, thank you.

So, if the schedule says: "3 miles with MM"

Does this mean your "Magic Mile" should be run at the beginning, and then you do the other 2 miles at the walk/jog type pace?

 

[saysay]

I would listen to Coach Charles!

AND if you miss a run or a week for illness or life and don't know what to do, come here and ask. The first 2 1/2's I did were fine - finished feeling great - actually shaved 25 minutes off my time with the second one which was a flat course.

This last year I made EVERY run until we had a huge snowstorm that shut the city down for a week. Our neighborhood iced up so I didn't feel safe to run - fear of slipping. Once we thawed out, I decided to just go for my 11 miler on schedule even after no short runs...BIG MISTAKE..... what was I thinking? I had been having shin splints though not horrible but after that run I developed a bad case of Plantar Faciitis in one foot. This was in January and the race was late Feb. I went to a sports doc and ended up in Physical Therapy to get me through as my goal was then to just finish the race without doing any further damage.

As a beginner or someone getting back into running after many years off..that was me last year, its easy to get into the "I want to be faster" mindset. The most important thing with your first race is just getting to the finish line uninjured so train smart...well that is my opinion. I think last year I was getting faster in my running and pushing my body too much rather than concentrating on just getting the time on the road in. Def true with my longer runs looking back at my pace for those runs, so this year concentrating on following the program to the letter!

This board is a gold mine...so many helpful and experienced runners.....I am not that experienced but learn more everyday.

Good luck in your training!

 

[cewait]

Yes, you make perfect sense, Coach, thank you.

So, if the schedule says: "3 miles with MM"

Does this mean your "Magic Mile" should be run at the beginning, and then you do the other 2 miles at the walk/jog type pace?

I would run the first mile really slow...think warming up. The middle mile is the magic mile followed by a cool down mile.

I think I would do this at a track...4 laps warm up, 4 laps magic, 4 laps warm down.

 

[johde]

I don't think we disagreed... or if there is a little, it's not by much Third option on what to do with the up front spare weeks.

In all these years I have never thought of his midweek runs as minimums - I'll bet 90% of everyone else is in the same boat - higher for the first timers since getting 30 or 45 minutes in can be tough.

Definitely not disagreement, more additional personal observation from working with the plan. I would agree that especially first timers, especially those that only get the information off the internet the internet feel the same way. Like I said previously, I started out with MFM, that built the mid week run from 30 min. to 60 min. over the training. In the last couple I've started at 45 and built to 60.

Essentially, one is running a consistent threshold pace (a point where you may be able to say 1-3 words per breath and feels very hard) for a mile. Taking the average of four of these runs spaced out over a period of time you should be able to predict you race pace. Again, you are running a pace that is not going to make you faint at the line but one where you do not think you could run a second mile. You should run just like you would normally, that is if you run/walk a 1:1, then do it here also

Having listened to Jeff several times as well as at least previewing several of his books, the only thing different I would say is in the walk/run ratio. I don't have the book in front of me, but he has a different set of run/walk ratios for MM. It normally involves much less frequent, and shorter walk breaks. My Long run ratio has been run :30/walk :40, half marathon I'm hoping to do run 1:00/ walk :40, 5K Run 1:30/walk :40, and MM run 400m/ walk first 20 sec on next 400m. One place I disagree somewhat with Jeff is running your entire long run at the lower long run ratio (based on your goal time). If I'm feeling good at the end of a long run, I do the last mile before cool down at my goal ratio. So, I get used to doing that ratio after having several miles on my feet. I also try to schedule a longer "Race rehearsal" then can be done on Tuesday or Thursday. In my last couple of half marathons I've done a 7-8 long run with 10K (6.2 miles) or so at goal pace.

I would listen to Coach Charles!

AND if you miss a run or a week for illness or life and don't know what to do, come here and ask. The first 2 1/2's I did were fine - finished feeling great - actually shaved 25 minutes off my time with the second one which was a flat course.

This last year I made EVERY run until we had a huge snowstorm that shut the city down for a week. Our neighborhood iced up so I didn't feel safe to run - fear of slipping. Once we thawed out, I decided to just go for my 11 miler on schedule even after no short runs...BIG MISTAKE..... what was I thinking? I had been having shin splints though not horrible but after that run I developed a bad case of Plantar Faciitis in one foot. This was in January and the race was late Feb. I went to a sports doc and ended up in Physical Therapy to get me through as my goal was then to just finish the race without doing any further damage.

I know in this situation Jeff probably would have recommended doing the 11 miler, but walking the first several miles and taking more liberal walk breaks during the remainder. That being said. I had a hip problem that sidelined me for a week after trying to baby it for a week. It caused me to miss the 11 mile long run. I didn't jump right in to the 13 miler but instead did an 11 miler with walking the first 2 miles. So, I ended up doing a 9 miler, lousy week, week off, 7 miler (after the pain stopped), then 11 miler for long run.

If you are looking for additional information on the Galloway method. Jeff does a podcast over on The Galloway Extra Mile. It is build around marathon training, but has good information for half marathoner's as well.

 

[saysay]

Definitely not disagreement, more additional personal observation from working with the plan. I would agree that especially first timers, especially those that only get the information off the internet the internet feel the same way. Like I said previously, I started out with MFM, that built the mid week run from 30 min. to 60 min. over the training. In the last couple I've started at 45 and built to 60.



I know in this situation Jeff probably would have recommended doing the 11 miler, but walking the first several miles and taking more liberal walk breaks during the remainder. That being said. I had a hip problem that sidelined me for a week after trying to baby it for a week. It caused me to miss the 11 mile long run. I didn't jump right in to the 13 miler but instead did an 11 miler with walking the first 2 miles. So, I ended up doing a 9 miler, lousy week, week off, 7 miler (after the pain stopped), then 11 miler for long run.

If you are looking for additional information on the Galloway method. Jeff does a podcast over on The Galloway Extra Mile. It is build around marathon training, but has good information for half marathoner's as well.

Thanks for that. Live and learn. Makes perfect sense - I don't know what I was thinking doing my usual.

 

[GeorgeAndDiana]

What are your general impressions on vacations? I'll be going on a 10 day trip that will cover two "long run" days.. so I'll be bringing what I can to run when possible, but do if you do end up being forced to miss a long run, do you just pick up where you were, step back a week, or something in between?

Stay well, and thanks, everyone!

 

[PrincessAndrea'sMom]

I am a total believer in the Galloway plan. At first, I could not believe that taking walk breaks could better my time, but then I tried it. My 5k time got 3 minutes shorter! The short walk breaks keep you from being exhuasted, making the running parts even stronger and faster. I don't feel as tired during the run and I feel as strong at the finish as I do at the start.

 

[GeorgeAndDiana]

I'm running with a coworker, and the trickiest part is getting somewhat synchronized with our walk/run ratios while training so that we can remain together during the race. It will be tricky, as you kind of start to push better ratios as you get stronger, so hopefully we kind of develop at similar paces so that we can stay together. If not, I'll be posting my ratio and average time here for someone else to swap character picture taking with. (kidding)

 

[PrincessAndrea'sMom]

I also wanted to add...I have been using the Galloway 10k iPhone app. I really like it. You run three times a week, 2 30 minute runs then your long run. It imports your itunes music and chims at your intervals.

 

[GeorgeAndDiana]

Nice! I wasn't aware there was an app. There's a growing list of apps I'll be installing on my iPhone as soon as I get one.. (waiting on the 5).. Have you found the GPS stuff to be pretty accurate? I've heard some stories about the app going a little haywire in that regard.