Countdown to NYC: Galloway Method
I have a small confession… I totally underestimated the commitment of running a marathon. Whew, now that I’ve gotten that off my chest, I feel a little better. Seriously, training is becoming a part time job that is soaking up my free time and energy. However, I refuse to give up, and I recently devised a new game plan to get through the next couple months of training. The first step was to get some HELP. I got a few recommendations from my running pals and I decided to turn to the guru, the Jay-Z of running, Jeff Galloway. Ok, maybe he is not Jay-Z, but his running method is one of the most widely used marathon training methods in the history of training methods. I picked up a copy of Marathon: You Can Do It!
The title alone makes me feel a little more empowered. “Yes, I can!” In his book, Galloway details his famous training plan, the Galloway method. The gist of the method is that by taking short breaks throughout the run, you can run a faster race and injury free. Here are a few specifics about the program.
1. Intervals – Basically, you are balancing running with walk breaks. The training plan recommends 3:1 and 2:1 intervals. However, after trying these intervals, I realized that what works best for me mentally and physically is to run 10 minutes and walk 2 minutes. I started doing this because I wanted to run through my first mile, which takes me about 10 minutes. Also, since I am training in the middle of summer, I’ve found that I like having a water break around every mile, which is what this pace averages out to.
2. Injury Free Running – Say what? Yeah, injury free is pivotal for me in my old age. This method can be injury free because you are only running three days and cross training for one day. The cross training days consist of swimming, cycling or some other low impact exercise. Although it doesn’t help that much with overall endurance, the cross training does help with fat burning and to keep you from wearing out your joints.
The book also gives helpful advice on nutrition and mental preparedness. Have you guys implemented the Galloway method into your training? What are your thoughts? Did you run a faster race? Were you able to run injury free?
I do 2:1 intervals with my running group. I was really skeptical at first but now I really enjoy them. I’m getting much faster and they break up the run.
Winks & Smiles,
Wifey
I have not tried the walk/run part of the Galloway method out before. My favorite half/full marathon training plans are of the 3 quality runs a week variety though (Furman FIRST). That is the only thing that works for me because I enjoy my weight workouts too! I’ve managed to avoid injury throughout my brief running history.
Marathon training is hard and exhausting. The only situation that came close to the physical exhaustion I felt was pregnancy! I want to run another full marathon, but when I think of how tiring it is…half-marathons look a lot more fun and easy.
Kudo’s to you girl!
I’d love to run. I hate the tingly itchy feeling I get in my legs whenever I do. That prevents me from doing it often. Can I do anything to prevent or relieve that? Also what should I be eating before I run? Maybe I should start with jogging…..
Wifey – I heard quite a few people saying that they like the 2:1 intervals and run a much faster time that way.
Keyalus – I am more in favor of the plans that only require you to run 3 times a week. I’m still trying to figure out what exactly I want to do on my fourth day. Right now, I am walking or lifting. But, I’m interested in biking.
Mita – I’m not familiar with an itchy feeling from running. As far as food that you can eat, have you tried any of the energy bars? I usually eat granola bars, peanut butter crackers or fruit. Here is a link to a post we did on pre-workout foods http://www.blackgirlsrun.com/2009/09/reader-inquiry-when-and-what-should-i-eat/
@Mita: I think that’s just the blood circulating in your legs. When you become a regular runner, you probably won’t feel it at all.
Hey gurl it hit me I hadn’t been by here in a minute after our chit chat lol
Galloway was not in that movie
But I can’t say it enough how proud I am of u for during all of ur training solo!!!
Did u ever check out that race report I sent u of the sistah blogger that did NYC??
U will definitely RUN IT!!
Hey Stacey! I enjoyed our talk last night, and I really appreciate your support. I will definitely be checking out the KT tape. What was the name of the sistah who ran NYC?
@Markeisha
I know I’m late girl. Went to the doc and she said the same thing lol. Thanks so much!
I will resend u her blog link via email
I started the Galloway walking program 2 years ago as a walker. I have since worked my way up to a runner…so far I completed 4 1/2 marathons/several 5k/10k. This fall I have 4 more scheduled over the next few months. Galloway is a great program to get started and encourages you to improve your pace/speed. Our group here in Atlanta is like an extended family…we train together, travel out of town for races, and support each other literally every step of the way. I couldn’t have done it with Team Galloway!!