Saturday, March 25, 2017

Galloway Customize Training Week 2

This week I will share my overall impressions of how my training went. I did my first attempt at the Cadence Drill and Acceleration/Gliders on Monday after my wife got home from work (545pm). I ended up doing this in the evening which is not the typical time for me to run. If you want more information on this run you go here. The only thing I want to share about this is that the focusing on cadence is really going to help me get faster and have better form. This is something that I've never officially done on a regular basis so I'm excited to add this to my training routine.

I skipped my run on Wednesday.

Today, Saturday, I did my first Magic Mile. I haven't looked at the official stats yet, but my first Magic Mile is about 9 minutes and 30 seconds. This is about 2 minutes slower than I want to be, but I know that I haven't really done much training in the past 6 months or so. I will do my best to be my best each time I get out there.

I'm excited about my training for next week. Elements included: Tempo Run and Hill workout!

I'm still working to figure out exactly which hill I will use for the hill workout, but that's my homework between now and Wednesday.

Saturday, March 18, 2017

Galloway Customized Training

This week I started training with Chris Twiggs who is the National program director for Jeff Galloway. I purchased the Galloway Customized Training and Chris had everything loaded into final surge within 24 hours.

I want to share what I'm learning from the customized Galloway training with Chris Twiggs. First I want to mention that I was one of the original "guinea pigs" back in 2013. If you want to check it out you can find it here...

I had so much fun back then. Since then I haven't been running much. I need running for my personal wellbeing and mental health. I wanted an extra layer of accountability by putting some money on the line. The training program is very affordable at about $100.

I know some people wonder what the difference is between what I'm getting from the customized training compared with Jeff Galloways free training plan that can be found here:

I think the biggest difference in the first week of training is that we are using a website called The cool part about this is that I get my workout for the day text to me as well as in my email. It also syncs with google calendar so there is no excuse to not know what my workout will be.

Another awesome thing is that Chris is having me focus on my form by using the drills that Jeff talks about. I've never done this before, but I have known about them for several years. If you want to know more info about that then you can go here:

Here's my update the week:
I got the training plan on Tuesday. I live in Central PA and we were hit by a big snowstorm. I did not do any of the workouts (run drill). But I did do my long run of 6 miles. I started with a :60 run/:60 walk. Changed that to a :30/:30 and that helped a ton. Some of the run segments were in the snow. I was significantly slower on this run, but it felt good and I had a tremendous amount of emotional benefit.

Thanks for reading and I look forward to sharing my progress.

Thursday, October 8, 2015

2015/2016 running goals

I've been thinking about how I can challenge myself to get into better physical, mental and emotional state. My goal is to lose some weight in the next 12 months. I'm not particularly concerned about the actual numbers, but I'm at about 200 pounds right now which is close to the heaviest I've ever been. My goal will be to be consistent. My primary activity will be walking for 60 minutes or more as many days of the week as possible. I look forward to listening to lots of podcasts and just feeling better overall. This doesn't mean that I won't run at all, but my primary focus is going to be on walking daily. This means I have lots of early mornings ahead of me.

Who wants to join me? :-)

Saturday, March 28, 2015

Different phase of running

Today is a weird day. I had intended to run the Capital Area 10 Miler tomorrow. I paid for the race, but I did not pick up my bib today. Don't worry I'm not injured. I initially entered this race because I wanted to have a reason to get out and run in the cold. It didn't work. I decided instead of slogging through 10 cold miles that I wouldn't run.

Why you might ask? Well, for one my priorities have changed. I am spending every waking moment (and even some time I could be sleeping) working on several important aspects of my life. One is we are expecting our second girl April 29th. It is likely that she will come earlier than that. Also I have been writing my memoir about how I lost my brother to suicide 12 years ago. I'm also building up my counseling practice. I haven't had enough "bandwidth" to do much running. Honestly I haven't given it much effort.

I still love to run. I especially like to run with friends, but no racing for me until September.

Monday, December 8, 2014

Running thoughts for 2015

Nate’s purpose for running in 2015
-       Stay in shape both mentally and physically
-       The social aspect of running is super important to my relationships
-       When I commit to running with someone it is important to follow-through even when it feels challenging.
-       I love running and it makes the rest of my life “go round”
-       Specific plan: run 2-3 times per week about 3-5 miles.  On most Saturdays run 8-10 miles.  Stay in half marathon shape.  Once summer comes ramp things up for the Bird in hand half marathon
-       The only race I have on the schedule other than BIH is the Capital Area 10 miler.  I won’t be racing any other 5K’s or 10K’s this Winter/Spring

-       I may run the Harrisburg Marathon in November, but this is a big question mark – part of me wants to do better than I did in 2014.

Saturday, October 4, 2014

Tough week

Today I felt the full effects of what running does for me.  Running is truly my “go to” coping skill when dealing with what comes my way.  I had a very tough week.  Monday I went out for a run (which was awesome).  Wednesday I did not feel like running and bailed on my running buddy (this is not like me).  I did this early enough so my running buddy wasn’t left by themselves at our meeting place.  I was having GI distress and I’m thinking that was related to the anxiety I was feeling.  Then I didn’t go out Thursday because I was planning to do my long run on Friday.  Meanwhile I had been sleeping in more than usual.  So on Thursday night I had a really difficult evening of counseling (clients were tough and draining and I wasn’t in my best state of mind).    I forgot to turn my alarm to “on” when I went to bed (it was set for 5am, but I didn’t turn it on).  This made me very sad because I woke up naturally at about 6:15am ish and I realize that my running buddy would have been waiting for me.  Fortunately I have amazing friends and they cut me some slack this week.

Anyway, to make a long story longer I didn’t really feel like running this morning either.  The crazy part is that I had 7 on the schedule and I’ve run 23 miles in the recent past.  Seven miles isn’t what was holding me back.  I decided that I would convince myself just to get out the door.  I told my wife that I’d run either 1, 3, 5, or 7 miles this morning.  I knew that if I could just get out the door I would run the full 7 miles.   I did run the full 7 miles and it was cool because I ran a loop that connected what I typically do on a weekday morning with friends and I just started from my house.  It worked perfectly and I feel much more “human.”

Bottom line:  If I’m feeling “out of sorts” I typically just need to go out for a run and that will “reset” my emotions.  Obviously this does not work in every single situation, but it works fairly well.

Ok, here's my facebook, email rant if you want to read it :-).

Now, I want to say outloud what I’ve been thinking about social media.  I haven’t checked my email or facebook at all today and it is already 4:11pm.  This is unheard of in my life.  The interesting twist is that we just announced that Cindy is going to be having our second child in May 2015.  This would typically be an excuse to check facebook about a million times.  I haven’t.  This has been very challenging, but it shows me how much I have depended on social media as my interactions with others. 

Yesterday I did minimal checking of email (3 times or so) and checked facebook at least twice if not three times.  I felt disconnected from people.  It was weird because I wouldn’t normally have a ton of social interactions on a Friday, but because I wasn’t checking facebook and “keeping in touch” with my friends I felt disconnected.  This has shown me that I want to take my own advice more and call people.  I want to use what I learn from Facebook to spur on conversation rather than replace it.

Not sure if this all makes sense, but what I am saying is this… Facebook and email is great, but it can’t be the only way for me to interact with others.  It provides a “fake” closeness that I personally have grown “addicted” to in my life (as proven in the last few days). 

I’m not saying that anyone else needs to change the way they use email and facebook, but these last 24 + hours have taught me a ton.

Have a great day!

Monday, September 29, 2014

fall back week - Harrisburg Marathon Training

I just wanted to quick post about my running last week.

I did some solid weekday runs.  I ran 5 miles with a friend around wildwood lake.  Felt great and was at a conversational pace (surprising to me that was under 10 minute miles).

Tuesday I ran TO my car mechanic.  This was awesome because it was a 4 mile run that got me from point A to point B.  It also helped save time.  I was able to get my exercise in as well as picking my my car.

Thursday I had a nice run with a friend that felt great.

Saturday I ran 8 miles which felt great.  We did Negly backwards which is a hilly course.  I didn't bother to do an ice bath.

I have a fairly easy week this week too.

The training schedule I'm using is the "Jeff Galloway to finish marathon training."  This is much more relaxed.  I'm not concerned about my finish time (nearly as much as I have been lately).  I'd like to get a PR which would be under a 5:30 marathon.  I'm fairly confident that as long as I am healthy and the weather is reasonable I likely will get closer to a 5:15 or 5:00 marathon.  I'm not nearly as obsessed as I typically am about this.  I'm enjoying my training and taking it a step at a time.  I'm having more fun this time too.