Saturday, July 27, 2013

Run on the A.T. 7.5 miles (week 3)

I wanted to share the email I sent my e-coach Chris and then I'll explain more about my long run today.

I had a very good week.  My goal is to get all my running done in the AM, but that didn't happen this week.  Fortunately I was able to be flexible on Monday so I ran after all my responsibilities.  That run I did 3.75 miles in 45 minutes.  I believe I used a 1:3 ratio for the first mile and then used a 1:1 ratio for the rest of the run.  Pace was about  12:11 according to my Garmin.  Go to this link to see it.

Tuesday AM I had a great spin class.  I gave a solid effort on it.
Wednesday AM I met up with a friend for breakfast so I deferred my run until the evening.  I did it before dinner.  It was a bit cooler than it has been so I was hoping for a good run.  I decided to use a 3:1 run/walk/run ratio and that worked extremely well for me.  I was able to do the entire run that way without really slowing down at all.  It was extremely encouraging.  To see the details of this run go here :

Thursday I got up for spin again and I also had a great class.  I chose to give it a lot of extra effort even though my legs were tired from running so well the evening before.

Friday is my scheduled day off so I took it easy.

Saturday I ran on the Appalachian Trail.  Some of it was technical in that there were lots of rocks and roots that I need to look out for and therefore I ran slower and walked in places that I needed to walk.  I used a 2:1 ratio for the entire run.  It went very well and I'm very excited for the opportunity to run something a little bit more challenging.  The information from my run can be found here.

I'm open to any feedback or any changes that you need to make.  My foot feels pretty good.  I'll let you know if that changes.  It's a little sore, but nothing out of the ordinary since the trail was a little bit technical.

Thanks for your help!  Let me know if you have any questions or concerns about what I've shared.  I'm still amazing at how wonderful I feel after running 7.5 challenging miles.  I love run/walk/run :-).  That ends the email that I sent coach Chris.

It was very cool to run on the Appalachian Trail.  I've run on "trails" before, but this was a "for real" trail.  I stumbled once, but I caught myself without falling or hurting myself (or my running buddy).  I was very careful and I had a great time.

The most notable animal that we say was a rabbit.  We joked about the tortoise (Linda and I) racing against the hare (the rabbit we saw).

I'm very excited about how things are going during this training cycle.  I'm making the best of coming back from an injury and I'm coming back stronger!

If you haven't seen the podcast that I'm a part of it's The Extra Mile Podcast.  Here's the link

If you want to go directly to where you can download it you can go here:  select the most recent podcast "taking a big bite."  The part where I share how a little bit about me and my training is at approximately the 60 minute mark in the podcast.  It is full of great information.  The run/walk/run method that Jeff Galloway explains has made all the difference in the world as I make my "comeback" from my foot injury.

Thanks for reading.  Would love feedback.  Run Happy!

Saturday, July 20, 2013

I'm famous! Week 2 of run/walk/run half marathon training

I'm going to start out the post with the email that I sent my e-coach, Chris Twiggs.

I had a solid week.  Monday night after we recorded with Kevin I put in my 45 mi run walk with about a 10 min mile for the first mile and then used a 1/1 ratio.

Tuesday I made it to spin.  Great workout.

Wednesday I slacked off

Thursday I made up for it by doing 45 min on the treadmill and then most of the water running workout. (Ran out of time)

Friday off

Today did 6 miles using 2/1.  Averaged about 13 min per mile.  Did it early and finished by 730am.

So overall it was an extremely productive week.  Lessons learned:
1.  Even though it can be hard to get up in the morning it is worth it.  The days that I got up to do my workouts I did really well at work getting my tasks accomplished and my mood was very positive.  Those days I missed I had to be careful with my self-talk and to be nice to myself :-).
2.  I need to focus on my running.  Whatever cross-training I can do is great, but that can't be my focus.
3.  I love run/walk/run.  I ran 6 miles in the very humid, hot weather this morning and I don't even feel like I ran at all.  Even though I ran a lot slower today than normal I feel amazing.
4.  Being consistently consistent is way better for me than being consistently inconsistent.  This is something that I am very much working on this season.  I still will listen to my body.
5.  I can't take being able to run for granted for a second.  There are many people who would love to run, but can't because they are injured.
6.  I miss running with my TNT buddies, but I'm still getting the job done and feeling great as a result.
7.  I enjoy spin class and I also have a great time with the water running.  I've been more diligent with this for this cycle of training than ever before ... even with my MCM training last year I did not do cross-training very consistently.

Thanks for reading.  Remember this: a mile is a mile regardless of if it's an 8:50min/mi or 13:00/mile.

One more thing:  The Extra Mile Podcast that I'm a part of had our introductions recorded this past Monday.  The podcast is up and can be found at  Enjoy!


Saturday, July 13, 2013

Week 1 of Galloway Run/walk/Run Half marathon training

This week I started my official half marathon training for the Hershey Half on October 20, 2013.  I am being E-coached by Chris Twiggs as a part of the Galloway Extra Mile Podcast which you can find at   This means that I will finally be using Jeff Galloway's run/walk/run method.  I have know about this for about 2-3 years, but I have yet to actually use it.

This week I was off on my days, but I still was able to get several quality workouts in and I did most of them in the morning before work which is a bonus.  On Tuesday I spoke with Coach Chris and he asked me some questions about my training and about my goal race.  Originally (before I was selected for the podcast and before I had plantar fasciitis) I was planning on using my half marathon in September (Bird in hand) as my goal race.  Now, that's only 8 weeks from today so that will be run as a training run.  My prediction is that I'll still get a PR (under 2:18:40) even though I will be walking at set increments from the start.  Now my goal race is the Hershey Half Marathon which is October 20, 2013.

This week my workouts went very well.  I made it out for a 3 mile run on Tuesday night after work.  The Galloway Run/walk/Run method had me doing a "magic mile" so what I did was walk down the hill to Front Street and then ran slowly until I got to Maclay and Front Street.  At that point I took off and ran for 2 minutes and then walked for 30 seconds, ran for 2 minutes and walked for 30 seconds.  After that I just ran the rest of the way until I made it a mile.  My time was 8:50 for this magic mile.  I'm very happy about this because it was hot and I had just worked an 8 hour day and I still ran fast for me.  If you want to learn more about how the magic mile works you can go to or more specifically

Wednesday AM I went to the YMCA for pool running.  I warmed up for 5 minutes and then ran for 4 minutes in the pool at a moderate pace and then slowed down for 1 minute.  I did this for a total of 40 minutes and then cooled down for 5 minutes.  It was harder that I thought it would be.  I'm doing this to help with my foot, but also to give me more time doing the running motion as cross-training.  From my understanding this is the primary cross-training method the Jeff Galloway encourages.  I have other water running workouts that I'll be doing during this training season.

Thursday AM I went back to the YMCA for spin class.  This is the best workout that I've found outside of running.  I bought my own spinning shoes back when I was a member of LA fitness a few years ago.  It was a much better workout with the shoes and since this was the second time I used these bikes.  My plan is to make it to spin class every Tuesday and Thursday unless my coach tells me otherwise.

Friday should have been a rest day, but I had the opportunity to meet a friend at the Y to help her get in 4 miles (I was running 5).  We used a 2:1 ratio which means from the start we ran two minutes and walked a minute over and over again.  This provided an opportunity for our bodies to recover and to not put too much strain on the injuries that we both had recently.  The coolest thing about this was the response I got that day and the day after which my running buddy essential stated that she did not feel any pain and that she felt great after the run.  This is huge and a testament to how Run/walk/run can work.  I also did not feel any pain.

Today Saturday is a rest day, so I'm just chilling and enjoying a Saturday off.

Outside of the training I'm trying to be more mindful about what I put into my body.  For example, I'm trying to stay away from sweetened tea at work (and at home for the next few weeks).  Also I'm trying to chose fruits instead of some other not quite as healthy snacks.  It's been really helpful.  I don't drink more than 2-3 cups of coffee during a week and when I'm fixing my coffee I'm choosing not to put any sweetener.  My goal is not to be "restrictive" but to be more mindful and not to eat things because I'm stressed or bored.

Thanks for reading my post.  Comment or give me suggestions.  I'll let you know when the podcast is available to listen in the next few weeks.  We are recording on Monday and I'm super excited about that.  Thanks again for reading and if you want more information please go to: or

Run happy and strong!

Sunday, July 7, 2013


This morning was my longest run since I bought new shoes and started using my super feet insert.  The run went really well considering it was 72* and about 90% humidity.  I decided to use a run walk ratio of :30 running :30 walking.  I did this over and over again.  It worked well partially because my mind could  handle the idea of running 30 seconds.  I felt good after the run and my left foot also felt good.  No plantar issues which is awesome :-).

Planning to do some swimming, spinning and outside running this week.

Will post more next week.  Thanks for reading!  Run happy!