Thursday, August 3, 2017

Evening run

My run last night pretty much saved my life. I have been having a challenge of getting up early enough to do my runs during the week. I simply haven't. I've done my long runs or speed work (almost without exception).

This run has lifted most of the depression or sad feelings I was having. July was a rough month. I was anticipating the 15th anniversary of my brother's death by suicide and that was in my head constantly. So grateful that we made it through that and I'm on the other side.

Here's a few photos from that run. The "let it go" song makes me laugh every time my phone plays it and it's 80 degrees or warmer. :-)

Sunday, July 9, 2017

get knocked down? Get up one more time

My training has been lacking, to say the least. Why? I have no excuse.

How I am going to get back on track is going to be the focus of this post.

First thing first: setting myself up for success by having my clothes and shoes set out the night before.
I know exactly what is scheduled so the what of my schedule is not an issue.

Second, remember my Bird in Hand half marathon is about 60 days away. I know I can do the distance and I'm running with my buddy so we will have a great time. I'd like to be prepared and to enjoy the half marathon.

Third, I have the Hershey Half Marathon that is about 90 days from today (officially 97 days).

Tomorrow I have a tempo run. I'm looking forward to it. Feel free to ask me how it went.

Saturday, June 24, 2017

Update: June post: customized training

Hi, long lost friends!

Life has happened since I posted last.

I'm getting back on track starting today. I was able to get in my 12-mile run today. It wasn't pretty or fun, but I did it. My wife asked how it went. I said "it felt like I haven't run in over two weeks." Yeah, it felt that good... :-).

I will post more as my training progresses.

I'm grateful that no matter what happens in life that I can still rely on running to get me back on track.

I'll have more to share later. Thanks for reading!

#backontrack #running

Saturday, May 13, 2017

Galloway Training update (missed the past few weeks)

I've been doing the customized training only partially the past few weeks. Instead of talking about what I haven't done, I'm going to share what I have done. When I follow my training it makes all the difference in my personal and professional life. I sometimes struggle. I know that when I get up and do my training when I say I'm going to do it I feel amazing.

Ok, so what have I done lately. May 1st I was drills (cadence and gliders. Went well. 3.5 miles
Did a long run of 9 miles on May 6th. That was done using :30/:30 and that felt amazing. I did it in the rain and it was very encouraging.
May 10th I did race rehearsal and that went very well. Right now that means :90 seconds of running and :30 seconds of walking. That felt great because I did it in the morning.

Overall, I'm loving the customized training. The only trouble has been on me and my follow through.

I'm considering changing my goal for Bird in Hand from getting under 2 hours (my goal for the past several years on and off). To just enjoying the run and running with my extra mile buddy that I will be meeting In Real Life for the first time (you know who you are!).

This would mean that I would change that goal race to the Hershey Half (which I haven't officially registered for but I've run several times. It's my "home town race." I grew up in Hershey and went to Hershey High School.

I'm grateful for the runs I've had. I know that if I want to take it up a notch and really get better and enjoy running the way I know I want to and can I will be making more runs when they are scheduled. I will keep you updated on my progress!

Feedback welcome here and on facebook!

Saturday, April 22, 2017

Galloway Customize Training Week 6

Galloway Customize Training Week 6

This week was AWESOME! I was able to improve my Magic Mile by 40 seconds. I think this is pretty significant and I was very proud of my effort.

Wednesday I did 6 hills and it went very well. The hill is 162 ft gain in about 200 steps.

Today Saturday, I did 8 miles. Felt really great. It was raining slightly. Used :30/:30 ratio.
Here's info:

Thanks for reading. Looking forward to next week!

Saturday, April 15, 2017

Galloway Customize Training Week 5

This week I was able to do a tempo run and my first hill workout!

I'm not sure if sharing my exact results is helpful or not, but here's the link for my tempo run.
 I was able to hold a pace that was faster than what my last magic mile would have projected.

In the coaching video call on Tuesday, I was able to resolve to issues I was having. Coach Chris shared how I could make my shoes not slip. I was having trouble with my right shoe rubbing and causing problems. I also upgraded my socks which really helped.

On Wednesday morning I headed out without my Garmin to do my hill workout. I did the bottom 1/4 of a hill that I used to think of as somewhat challenging, but this drill makes running it fun. Since I like to eat hills for breakfast :-). I made sure that I shortened up my stride and that helped keep me strong.

Thursday and Friday I just made sure that I got as close to my 10K steps for my fitbit as possible. No real exercise happened on these days (per the schedule).

This afternoon I went to Messiah College to do my 6x 400's.
the target was 2:42 according to the calculation of a 9:30 Magic Mile.
My times for the 6 laps were:
1 - 2:45
2 - 2:36
3 - 2:32
4 - 2:32 (yes exactly the same as repeat 3)
5- 2:26
6- 2:34

Looks like it ranged from 2:26 up to 2:45. My target was 2:42

Since it was "fairly easy" to run faster than the 2:42 and I was able to run faster than the targeted race pace during Monday's tempo run I will be running a new Magic Mile on Monday.

I'm not going to allow myself to be overly stressed about the result, but I'm going to give it a lot more effort and push myself. I will let you know the result next week!

I hope these are helpful to understand my experience of being coached by Coach Chris. I keep saying that it's all about accountability. I put myself out there to see what I can accomplish. My running impacts every other aspect of my life so I'm looking forward to seeing how all of this works out in the next 5 months!

Thanks for reading!

Saturday, April 8, 2017

Galloway Customize Training Week 4

This week didn't go as planned. I was able to get two of the three scheduled workouts done. I'm struggling to get out the door in the morning on the specific days that I have workouts on the schedule. Mondays are drill work, Wednesdays have been hill work (which I've skipped) and Saturdays have been the long run or track work.

This week I did the run scheduled for Monday on Wednesday. I was fueled very poorly so I cut the run off at 30 minutes.

Hill running I struggling to make happen. I think that I'm making it out to be something bigger than it is and I'm having issues actually doing it. I need to get my act together with this.

My long run this week was 7 miles. I did this today in the afternoon. It went well and I felt really good. I used :30/:30 ratio and I listened to podcasts. If you want to see the specific details about my run it's here: 

Part of the reason why I chose to do the customized training was because I wanted the accountability and I restarted my weekly blogging about my running. I like the daily emails and texts telling me what I the next workout will be.

I look forward to sharing more next week!

Saturday, April 1, 2017

Galloway Customize Training Week 3

My effort level wasn't the highest during this week. Fortunately I ended the week well.

I had a good mid-day run on Monday. It was my first tempo run. The details are:

I skipped my midweek run which was hills. I simply didn't get up and do them. I take full responsibility for this one. Part of the reason I wanted to pay for the customized training was to minimize/eliminate times I miss.

Today was 400-meter repeats. My target time was 2:42. I ended up not running at that pace, but slightly faster. I need to figure out if my magic mile was just slower than it should have been or if I just need to train myself to run at that pace (which was hard while on the track).

400-meter repeats side by side

I felt the 400's were easy. I did not feel pushed and yet I was going faster than I was supposed to for that activity. I'm guessing that we'll modify this for the next time. 

Thanks for reading and I'll share more next time! Next Saturday I have 7 miles on Saturday. 

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.