Thank you! This was helpful. I think I was reading the Galloway chart wrong— I thought it was giving people intervals based on their mile time, but it is really what ideal pace you want to be going.
The paces you outlined seem about right for me right now. Granted it was very hot today so I am hoping I could be a little faster. My ultimate goal would be to have a 13:00-14:00 marathon pace… which would mean around a 9:00-10:00 minute mile right? Hmmm.
I’ve never really trained with paces before. Always just doing whatever felt good at the moment with the goal to finish. It is interesting to learn all of this!
At my track workout tonight, I decided to see how fast I could run a mile. The temp + dew was 137. I don’t really know what that means or how much it might have affected me. I just know I felt very hot.
I did the mile in 11:48 according to my Garmin and 11:35 according to Strava (which my Garmin data automatically uploads to). It was a PR for my Garmin, so the fastest I’ve done a mile since 2015 I guess. I know I ran a 10 minute mile once in 2014 but that was pre-Garmin days. I walked for a few seconds between each lap but mostly ran the whole time. Does anyone know why there is a 13 second difference between Garmin and Strava?
Before the mile, I did one lap around the track (12:36 pace), went up and down the stadium steps a few times, and did some dynamic warm up moves. Afterward, I ran/walked another 1.3 miles (16:41 pace). I was sooo hot and my water was hot and it was sad lol.
Based on this and according to Galloway, I should be doing a 60:30 run:walk ratio, right?
Edit:
When I look at the Garmin data it also says 11:35:
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But when I finished the workout this is what my watch said:
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That makes sense! I didn’t stop my watch right away because sometimes when I do that it registers at .99 instead of the mile even if my watch says I reached the mile. So I like to give it a few seconds of wiggle room. I’ll go with the data in the app for the 11:35.t has to do with the closeness to those milestones I believe.
Thank you! This was helpful. I think I was reading the Galloway chart wrong— I thought it was giving people intervals based on their mile time, but it is really what ideal pace you want to be going.
The paces you outlined seem about right for me right now. Granted it was very hot today so I am hoping I could be a little faster. My ultimate goal would be to have a 13:00-14:00 marathon pace… which would mean around a 9:00-10:00 minute mile right? Hmmm.
I’ve never really trained with paces before. Always just doing whatever felt good at the moment with the goal to finish. It is interesting to learn all of this!
Do you think I should try to do a stand alone 5k or another mile time trial this summer before we start working on a plan to start around September?
July's big challenge will be to still get my runs in while working 4 days a week (mostly standing in one spot.)
CTP and Rise and Run has also helped me appreciate the Galloway method a whole lot more. I was on the fence about doing it based on the plans on runDisney but now I'm glad I'm doing it for my first dopey.One of the things that I'm learning in the customized training plan is that it is ALL about the paces and not about the intervals. The interval chart is a suggestion, but if you find that you respond better to a different ratio to hit a specific pace, you are encouraged to go for it.
The CTP has been fascinating so far and I have to say - again - that there is soooooo much more to the Galloway method than what the runDisney plan has. There are so many tricks, hints and the "if this happens, do this." There is truly a method to the madness and once you dive into it, it starts to make more and more sense.
And, as a side note, the Rise and Run podcast did an interview with Jeff Galloway and the first part got released today. My biggest "ah-ha" moment so far was Jeff's reason as to why they include the 26 mile training run for Dopey.
My CTP plan had a second Magic Mile two weeks after the first. Chris encourages his runners to do another Magic Mile if you have reason to believe that your mile time will have improved and they can be thrown into any short tempo run (i.e. the Tuesday runs on the RD schedule).
Also, if it is especially hot out, there is the option of doing a half mile and then doing a conversion. I think the conversion is double the time and add 19 seconds, but don't quote me on that. I heard it in the podcast, but can't easily find a reference to it online.
CTP and Rise and Run has also helped me appreciate the Galloway method a whole lot more. I was on the fence about doing it based on the plans on runDisney but now I'm glad I'm doing it for my first dopey.
I listened to the rise and run podcast episodes and they were really interesting. It is definitely more involved than the generic plans on the rundisney site lead you to believe. Not the right balance of mileage and # of runs for me, but the podcast made me think that the CTP would probably be a very different experience than the generic plans for those who like the Galloway method.CTP and Rise and Run has also helped me appreciate the Galloway method a whole lot more. I was on the fence about doing it based on the plans on runDisney but now I'm glad I'm doing it for my first dopey.
Do you think I should try to do a stand alone 5k or another mile time trial this summer before we start working on a plan to start around September? I haven’t raced a 5k in a long time without it being part of a triathlon.
Also, if it is especially hot out, there is the option of doing a half mile and then doing a conversion. I think the conversion is double the time and add 19 seconds, but don't quote me on that. I heard it in the podcast, but can't easily find a reference to it online.
CTP definitely adds more than the generic ones but they are based on the same principles. My plan started at a much higher mileage and accounted for all the races on my calendar. Not just dopey. It also adds in cadence drills, acceleration gliders, race pace tempo runs and cross training suggestions such as water running. It feels perfect for where I am at right now in my running journey. I may go a different direction in the future but I'm liking it right now.I listened to the rise and run podcast episodes and they were really interesting. It is definitely more involved than the generic plans on the rundisney site lead you to believe. Not the right balance of mileage and # of runs for me, but the podcast made me think that the CTP would probably be a very different experience than the generic plans for those who like the Galloway method.
I listened to the Galloway interview earlier this morning and I'm rather confused by his recommendation to run 26 miles in your training. Hopefully @DopeyBadger can clear up the difference in the training philosophy between Galloway and Jack Daniels. Unless you're an elite runner, 26 miles will take you longer than 2 1/2 hours to complete which is the maximum as dictated by the Daniels school of thought. Moreover, I believe that Galloway stated that runners hit the wall at the longest number of miles that they run during their training.One of the things that I'm learning in the customized training plan is that it is ALL about the paces and not about the intervals. The interval chart is a suggestion, but if you find that you respond better to a different ratio to hit a specific pace, you are encouraged to go for it.
The CTP has been fascinating so far and I have to say - again - that there is soooooo much more to the Galloway method than what the runDisney plan has. There are so many tricks, hints and the "if this happens, do this." There is truly a method to the madness and once you dive into it, it starts to make more and more sense.
And, as a side note, the Rise and Run podcast did an interview with Jeff Galloway and the first part got released today. My biggest "ah-ha" moment so far was Jeff's reason as to why they include the 26 mile training run for Dopey.
My CTP plan had a second Magic Mile two weeks after the first. Chris encourages his runners to do another Magic Mile if you have reason to believe that your mile time will have improved and they can be thrown into any short tempo run (i.e. the Tuesday runs on the RD schedule).
Also, if it is especially hot out, there is the option of doing a half mile and then doing a conversion. I think the conversion is double the time and add 19 seconds, but don't quote me on that. I heard it in the podcast, but can't easily find a reference to it online.