Question for those that do the Galloway method

[marathonmommy]

Thanks so much for the info. I didnt know there were drink stops at every mile. That sounds like a great idea to be able to slow and walk abit with every drink stop.

I don't think they are at every mile. There are mile markers every mile, but drink stops aren't as regular...but I guess that depends on the race.

 

[johde]

Water stops very depending on the race. I've done 5k's without any water stops except at the finish line. The Columbus 1/2 Marathon I just finished had 11 water stops including at the finish. Cleveland half had 8 water stop including the finish. Frequently you can find where and how frequent the water stops are in the course map.

 

[cobbler]

I'm doing a half this weekend that has 5 water only stops and that's it.

 

[bounceliketigger]

I hadn't carried water in my 1st 2 races, the ToT & Princess 2010 & I was fine. But for some reason my mouth was super dry during the W&D & I couldn't
get enough, even if just to rinse. Based on the other "issues" I was having, I guess I was dehydrated, but I think I'll be carrying water from now on.

Doing a long run tomorrow & am officially going to try Galloway for the whole thing. Of course "long" is relative right now, probably only 6 or 7. Dang knees. Can't soooomebody cancel @ Rothman so I can get in????

 

[MikeofRose&Mike]

Question for you official Galloway people.
After you run the MMs you get a race pace, say 10min/mile
Your supposed to run your training runs at 2 min slower, 12min/mile.

So do you do your training runs at the run/walk intervals suggested for 10 min/mi, or do you race at the 12 min/mi or do you change your breaks between training and race dey.

 

[Pumbaa80]

I also have a question regarding the MM's. when doing the warm-up mile before the gliders, as well as the MM, are you suppose to run the whole thing or do it with the intervals? Thanks!

 

[johde]

I'm not an expert on the Galloway method, I used a similar method from John Bingham, so hopefully some experts will chime in.

As far as training and race intervals, I would want to use the same run/walk interval on race day I used in training. On race day, extra speed will come from running and walking faster, it doesn't need to come form running more. I did most of my later Long training at a 15:20 pace and about a 2/1 walk/run. At my half marathon, I ended up with about a 14:00 pace with the same walk/run, in fact, I ended up walking a little extra, through water stops, up hills, etc.

That being said, walk/run ratios aren't set it stone. Try them both and see what feels best for you.

 

[verticalchaos]

I'm not an expert on the Galloway method, I used a similar method from John Bingham, so hopefully some experts will chime in.

As far as training and race intervals, I would want to use the same run/walk interval on race day I used in training. On race day, extra speed will come from running and walking faster, it doesn't need to come form running more. I did most of my later Long training at a 15:20 pace and about a 2/1 walk/run. At my half marathon, I ended up with about a 14:00 pace with the same walk/run, in fact, I ended up walking a little extra, through water stops, up hills, etc.

That being said, walk/run ratios aren't set it stone. Try them both and see what feels best for you.

What I'm learning the essential key to run/walk (or walk/run) intervals is CONSISTENCY. As you said, do what you did in training and have it set. Don't go with the idea of "I'll run until I feel like walking" because that's setting yourself up to bonk. If you've been training with say a 4:1 run:walk interval, run the race with a 4:1 run:walk interval. Especially in the early stages. If at the end you're feeling that you can run more, then consider it, but for at least the first half, stick to your interval.

 

[marathonmommy]

If you are doing Galloway at a purist level, it's not about consistency...his book definitely states to train 2 mpm slower than race day. That being said, I am not a purist and am only using the run/walk breaks part of the plan. I don't train slower necessarily and i dont do the magic mile thing. Today I used the run/Walk breaks for the first time in a race. I did a ten miler in 1:48. I did intervals for the first half and took the breaks less often for the second half. I did wind up passing people from mile 7 and on as they were exhausted. It was easier on my knees...I think. I also qualified for the national half with this race...a goal of mine!

I'm not an expert on the Galloway method, I used a similar method from John Bingham, so hopefully some experts will chime in.

As far as training and race intervals, I would want to use the same run/walk interval on race day I used in training. On race day, extra speed will come from running and walking faster, it doesn't need to come form running more. I did most of my later Long training at a 15:20 pace and about a 2/1 walk/run. At my half marathon, I ended up with about a 14:00 pace with the same walk/run, in fact, I ended up walking a little extra, through water stops, up hills, etc.

That being said, walk/run ratios aren't set it stone. Try them both and see what feels best for you.

What I'm learning the essential key to run/walk (or walk/run) intervals is CONSISTENCY. As you said, do what you did in training and have it set. Don't go with the idea of "I'll run until I feel like walking" because that's setting yourself up to bonk. If you've been training with say a 4:1 run:walk interval, run the race with a 4:1 run:walk interval. Especially in the early stages. If at the end you're feeling that you can run more, then consider it, but for at least the first half, stick to your interval.

 

[verticalchaos]

If you are doing Galloway at a purist level, it's not about consistency...his book definitely states to train 2 mpm slower than race day. That being said, I am not a purist and am only using the run/walk breaks part of the plan. I don't train slower necessarily and i dont do the magic mile thing. Today I used the run/Walk breaks for the first time in a race. I did a ten miler in 1:48. I did intervals for the first half and took the breaks less often for the second half. I did wind up passing people from mile 7 and on as they were exhausted. It was easier on my knees...I think. I also qualified for the national half with this race...a goal of mine!

I'm NOT doing Galloway. I found Bingham-Hadfield to be MUCH friendlier and easier to comprehend.

That said, the FIRST person who told me consistency was key is all about Galloway.

 

[MouseDogMom]

1. Consistency is the most important thing.
2. When we do our Magic Mile as part of the training program, we run/walk our warmup mile, then run the next mile as the MM.
3. Once we have our target pace, we do the training runs at the "recommended" run/walk intervals for that pace, but at 2 mpm slower, and even slower on really hot days and days when the runs are going to be really, really, long. (In reality, each pace group sets its own tempo based on the level of its members.) It's assumed that in a race situation that a) the speed work that you do during the week separate from your long run and b) adrenaline, will give you the additional time to meet your target pace.
4. After having said that consistency is the most important thing, it's also important to be flexible. Even if you've trained at 3/1, if you get into a race situation and find that you're struggling, switch to 2/1, or even 1/1, whatever gets you to the finish line.

Or, as VerticalChaos is doing, modify the run/walk to fit what works for you. It's all about getting to the finish line feeling good, and recovering after! Trying to comprehend Jeff's books can be too much for anyone - even after 4 years in the program, I pick my pace group by the interval I want to run, not by my MM. I run 3-4 days a week, not following anyone's plan, but doing a mixture of speedwork and some hill workouts.

Jackie

 

[marathonmommy]

I'm NOT doing Galloway. I found Bingham-Hadfield to be MUCH friendlier and easier to comprehend.

That said, the FIRST person who told me consistency was key is all about Galloway.

1. Consistency is the most important thing.
2. When we do our Magic Mile as part of the training program, we run/walk our warmup mile, then run the next mile as the MM.
3. Once we have our target pace, we do the training runs at the "recommended" run/walk intervals for that pace, but at 2 mpm slower, and even slower on really hot days and days when the runs are going to be really, really, long. (In reality, each pace group sets its own tempo based on the level of its members.) It's assumed that in a race situation that a) the speed work that you do during the week separate from your long run and b) adrenaline, will give you the additional time to meet your target pace.
4. After having said that consistency is the most important thing, it's also important to be flexible. Even if you've trained at 3/1, if you get into a race situation and find that you're struggling, switch to 2/1, or even 1/1, whatever gets you to the finish line.

Or, as VerticalChaos is doing, modify the run/walk to fit what works for you. It's all about getting to the finish line feeling good, and recovering after! Trying to comprehend Jeff's books can be too much for anyone - even after 4 years in the program, I pick my pace group by the interval I want to run, not by my MM. I run 3-4 days a week, not following anyone's plan, but doing a mixture of speedwork and some hill workouts.

Jackie

When I referred to consistency, I was only talking about having the same training pace and race pace that someone else referred to. Not making judgements...love Higdon, Bingham, and Galloway. Have used all three at some level. I also do not think I could run my miles 2 minutes per mile faster on adrenaline alone. But that's just me.

 

[MouseDogMom]

I also do not think I could run my miles 2 minutes per mile faster on adrenaline alone. But that's just me.

I'll let you know next weekend. Since I returned post-injury, I've been running with the 12:00 group. We've been averaging anywhere from 14:10-15:00 miles on our Saturday runs. My pie-in-the-sky goal is a 5:30, which is a 12:35 pace. Personally, I don't buy into the fact that you increase that much either, which is why I usually run with a faster group than my MM would dictate. I don't believe that you have to train at race pace, but I'd like to be a little closer. I've run slower this season since I did everything wrong - increased my mileage way faster than any plan would recommend, so I compensated by running slower!

Jackie

 

[MikeofRose&Mike]

Thanks Jackie, that's what I was wondering. I figured if doing a little run walk ( 1 min walk each mile) was good then I should at least figure out what it was that I was not doing.

 

[marathonmommy]

I'll let you know next weekend. Since I returned post-injury, I've been running with the 12:00 group. We've been averaging anywhere from 14:10-15:00 miles on our Saturday runs. My pie-in-the-sky goal is a 5:30, which is a 12:35 pace. Personally, I don't buy into the fact that you increase that much either, which is why I usually run with a faster group than my MM would dictate. I don't believe that you have to train at race pace, but I'd like to be a little closer. I've run slower this season since I did everything wrong - increased my mileage way faster than any plan would recommend, so I compensated by running slower!

Jackie

Yes, please let me know! I am curious myself, as I am new to walking breaks ! A 5:30 goal is a good one! I wish you the best of luck. For now, I am sticking to Half Marathons, but want to enter the lottery for next year's NYC Full. I would definitely need to do Galloway for a full!

 

[verticalchaos]

When I referred to consistency, I was only talking about having the same training pace and race pace that someone else referred to. Not making judgements...love Higdon, Bingham, and Galloway. Have used all three at some level. I also do not think I could run my miles 2 minutes per mile faster on adrenaline alone. But that's just me.

Oh, ok. I meant consistency in terms of the interval used. Like if you've been training with a 5 minute run/1 minute walk interval, use that interval for the race. Not necessarily the same pace. I know I tend to go at a different pace in the race, adrenaline and all that. But I try to make sure and keep my time interval the same as opposed to saying "I'll run until I need to walk."

I do, however, maintain the option to walk during a run interval if necessary to not die.

 

[MickeyMomTo2]

My understanding of Galloway is that you can run using your planned race day interval and closer to race day pace on your short runs, but slow down for the long runs. That's what I have been doing, so I hope it will work!

 

[johde]

I've been looking at getting another running book to go along with Bingham/Hadfield's "Marathoning for Mortal". I'm thinging about "Galloway's Book on Running" but wondered if anyone here has any recommendations.

 

[marathonmommy]

Oh, ok. I meant consistency in terms of the interval used. Like if you've been training with a 5 minute run/1 minute walk interval, use that interval for the race. Not necessarily the same pace. I know I tend to go at a different pace in the race, adrenaline and all that. But I try to make sure and keep my time interval the same as opposed to saying "I'll run until I need to walk."

I do, however, maintain the option to walk during a run interval if necessary to not die.

I did a 10 miler this weekend and used Galloway for the first Half. I WAS faster - but definitely not two minutes.

 

[fall08CP]

I've been looking at getting another running book to go along with Bingham/Hadfield's "Marathoning for Mortal". I'm thinging about "Galloway's Book on Running" but wondered if anyone here has any recommendations.

You can preview it on Google Books: http://books.google.com/books?id=3k...&resnum=1&ved=0CDMQ6AEwAA#v=onepage&q&f=false

Looks pretty good to me.