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!