Thursday, May 28, 2015

Galloway training?

A few days ago, I decided to dust off the old Wii U and do some of the games on the Wii Fit U. I didn't realize it had been SO long since I had used it until I got on the balance board and it registered my weight. It had been something like 15 or 16 months since I last used it, so it was pretty sobering to see the change:


When you weigh in the scale every day or every week, it's easy to look at a gain of 1-2 pounds and not panic. It just seems like no big deal--a weight fluctuation, which is totally normal. But when you see +25.1, you realize all those little "fluctuations" really added up in a big way. Then, to rub salt in my wounds, my Mii got fatter right in front of my eyes... hahaha!

I did the step aerobics, which is probably my favorite game/exercise. I bought a step attachment from Amazon that raises the height of the balance board to make the step aerobics more difficult. It was actually a pretty good workout! I did the advanced workout for about 30 minutes, and probably would have done it longer if the kids hadn't gotten home from school (when they get home, it's instant chaos in the house). I'm going to start doing the Wii Fit U again, mostly just for a fun way to stay active. I'd forgotten how much fun it was!

Today, Jerry was off work, so we took Joey for a walk to the lake. He loves the water, so we let him off his leash and he swam for a while (when he "swims", he really just leaps through the water like a deer, only he's not at all graceful).


It was pretty hot outside, and I must say, even though it sucks that I can't run right now, I am glad to not run when it's hot!

I go to another physical therapy appointment next week, and I've been trying to think of a plan to talk to the PT about for marathon training. I'm going to see if he approves of starting training in mid-June, and I'll plan to do Jeff Galloway's method. The Galloway method of training is to run/walk in a particular ratio. For me, it would likely be three or four minutes of running followed by one minute of walking (and then repeat) for the total duration of the run. If three minutes is too hard on my leg, then I may have to shorten the running part a little.
From Jeff Galloway's site, which explains it much better
ETA: Someone commented that those numbers have changed for 2015, so I dug around the site and found the new ratios:




Since my PT told me that I would have to do a run/walk program to get back into running, I figured I'd ask if I could start training that way. As the training progresses, and my leg heals, maybe I'll be able to run more and walk less... we'll see. The only problem is, Jeff Galloway's marathon training plan is 30 weeks long! I was planning to start my training 18 weeks out (mid June). If I move ahead in the schedule, it would be too hard on my leg (a 12 mile long run right off the bat). So, I'll just ask at my appointment next week and see what he thinks.

Anyone train for a marathon using the Galloway method? Do you feel like it prepared you for the marathon well?

Today was another solid day on Weight Watchers... Day 9! (I'm hoping to beat my best streak from the past year, which was only 24 days).

32 comments:

  1. I am using it now. Since gaining weight and knee surgery/stress fracture I just can't run all those miles non-stop and I think it's the only way I am going to get through 26.2. I'm slowly accepting I am NOT where I was 3 years ago and I might never be. I can still enjoy what I *can* do and be thankful for what I did have. Others are not as fortunate.

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    1. Linda--I think it's great you are running your marathon for such a good cause. I'd donate but my dollars are eaten up with the cost of fighting Du's cancer. And even if none of us are where we were at out physical best, I admire you for getting out there and working to find it again.

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  2. I have been ecoaching with Jeff Galloway since January in preparation for my first marathon in January 2016. I am sloooow and I have about 80 lbs to lose. His method and training has been awesome. I did my 8th half marathon a month ago and got a PR by 16 minutes and felt great! I am a huge believer in his method.

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  3. Good night! That Mii would drive me to drink! Glad step was a fun alternative to running!

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  4. I have been using Galloway for several years now. Slow and steady finishes the race! Many people are surprised how they can PR with the scheduled walk breaks. Jeff Galloway has come out with new ratios. He has cut his walk breaks down to 30 seconds. He said he feels that's when you recover best and if you walk longer it just slows you down. Hope it works for you!

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    1. I ran my first (and only) marathon next to a bunch of Galloway runners. My pride made me want to run the whole thing and not do the wimply Galloway method. I bonked at mile 23, walked, and finished feeling horrible. That pack of Galloway runners finished a lot better off than I did, and most before me. If I do another long race again I think I would prefer to do the Galloway method.

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    2. Katherine glad you finished but sorry you felt bad. Give Galloway a try you will probably PR using it.

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  5. I trained for my marathon with the Jeff Galloway method. I love it, and it does help with keeping you injury free. I am very slow, but it was funny when I came in sooner than my friends and they "saw me walking". Now they are believers too! Tammy B

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  6. I always run with Galloway and my first marathon was quite a success. I was 1/2 hour faster than I hoped and I didn't really hurt much after.

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  7. Katie, I'm so excited, I just have to tell you; you've totally inspired me to do Weight Watchers again! Last time I did it was like 5 years ago and it was such a success for me. Last night I was like, enough is enough. Counting calories is clearly not helping. So I pulled out all my material and this morning I got to counting. Following you is such motivation since we're pretty much in the same boat. I have 30 pounds I gained back that I need to lose. I hope we can do this together and have success stories each and every week!!

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  8. I run using the Galloway method, for my half last year I used his method but followed a different training plan. I think you can incorporate the concept into any plan

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  9. I have been using Galloway but did not realize he has changed his recommended intervals. Thanks for the heads up. Will have to investigate more.

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  10. I haven't been on my Wii in a while either, and I think I'd see a pretty big gain too. I like the balance exercises ... not big calorie burners, but it's just not something I focus on in my other workouts. Maybe I need to jump back on my Wii too ...

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  11. I have done 10 half marathons, 2 without Galloway type methods, 8 with. My fastest half was doing a Galloway type run/walk. I prefer a 1min:1min or 2min:1min ratio no matter what my speed says I should be using. I had a back injury 18 months ago, when I was able to start running a year ago I was barely 20 min/mile and I ran a 1:1. Now I am back down into 11 minute miles and still prefer the 1:1 ratio. I think you can play around with the ratio that feels good to you. If it is 3min:30sec or 15sec:15sec.

    I did a running clinic with Galloway in person a few years ago and he had just run a full marathon in under 5 hours-- he did the entire thing with a 45sec:45sec run/walk ratio. At that time it wasn't the pace he recommended in his books, but he was recovering from a stress fracture in his hip and he felt it gave him the best balance of comfort, injury prevention, and speed at that time. His message was to do what feels "right" to you and your body. Galloway based programs are popular all around Michigan, you won't be out of place at any local races if you run/walk.

    Every once in a while on a 2-3 mile run I will just run the whole thing, but I really do prefer the run/walk and feel it keeps my legs and body fresher and less sore. For what it is worth, I am 260lbs (anyone can run/walk!!).

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    1. Wow, good for you!! You've really come a long way in a year :)

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  12. I used the Galloway method for my marathon and I would occasionally mix in other runs. I had tried to do intervals greater than what it said to do for my pace during training runs and it never went well, when I actually listened to what he said and did the intervals the right way (which for me then was 2:1 intervals), I broke my 5K and 10K times and would have broken my half if I was doing more than a 12 mile run. I kept the 2:1 interval for my marathon with the only goal of crossing the finish line, and I did. I'm a believer. I hope you get back out there soon!

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    1. I'm glad you said that! I was thinking I should try to do longer intervals for running, because 2 minutes isn't very long at all. I have no idea what my "magic mile" is, because I can't run right now!

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  13. Silly question, but "how do you keep up with the time" using the Galloway(or any other timed) training program? There must be some way besides being glued to your watch every 45 seconds, etc., but I don't know what it is. I'd like to try this training---I'm in the same boat with Katie and Amanda, successful WWatchers who need a "tune up" due to a 30 pound gain. We can do it!!

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    1. Laurel, most of the Garmin watches have a setting that you can program run/walk intervals. On mine, I can set it for the intervals I'd like, and then it will beep when I'm supposed to switch from running to walking (and vice versa). I can't imagine trying to do the intervals without that setting!

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    2. Thank you for your reply, Katie! Do you know if an iPhone can do this as well? I don't have a Garmin, but I was in their store last week while vacationing in Chicago---I went in SPECIFICALLY to find out about their products, and the salesman blew me off in such an insulting way. I asked about their watches which would link to maps of runs, and he looked at me and said, "do you mean walking? Because it's different if you are walking or running" and I told him I had a fitbit for counting steps, I wanted to learn about Garmin. He was absolutely useless, and there were no other customers in the Michigan Ave store yet. Which model do you use? Is it easy (ish) for a tech-goofus to understand? Thanks again!

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    3. That's terrible that you were treated that way! I would try a different store--maybe a running store--and speak with someone else.
      I'm sure there are probably apps that you can use on the iPhone for the run/walk notifications! I did just find this on Galloway's site, though: http://jeff-galloway-e-shop.mybigcommerce.com/run-walk-run-timer/

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    4. There are tons of free interval apps you can use, you can usually use them in addition to the walk or run tracking program you use (like RunKeeper or MapMyRun). If your goal is a long race (half or full marathon) I'd recommend a dedicated timer to save battery on your phone. This company is based in Michigan and I have had great luck with them http://www.gymboss.com/. You can do two diffferent intervals and have a vibrate or beep notification at the end of the interval.

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    5. I can't wait to get my Gymboss in about a week! $20 and I can set any interval I want and my husband will hear it as well when we're running!

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    6. I use the gym boss if I'm running with a group and runkeeper with my music on my own with my headphones in. I like runkeeper because it lets you know the pace of each interval.

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  14. I started doing the Galloway method when I wanted to run a marathon and was unsure how my body would hold up injury wise to it. I can say, I am a believer. My half time using run/walk is a 1:55, and I ran the Chicago Marathon, my first marathon,and finished in 4:18. I do the shorter segments. A full minute of recovery is too long for me personally. Good luck to you!

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    1. That's awesome! Do you mind if I ask what run/walk ratio you use? Also, what pace did you do the run portion of the Chicago Marathon? I had been hoping to PR at the Detroit Marathon, which would be 4:15... so I'm just curious what your race looked like doing the run/walk :)

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    2. I'm horrible at pacing myself and always go out too fast. For the marathon my running portions were probably anywhere from high 8s to 9:30ish and I did a 1 minute run 30 second walk. Upped it in the 2nd half to 1:10 or 1:15 run 30 second walk, but there wasn't really a difference in splits, except a decrease probably due to being tired lol I am running it again this year and plan to increase that so I don't have to push myself on the running portions. It's definitely a trial and error I think.

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  15. These comments are so interesting! I cut off time on a half last year by trying out the .9 run/.1 walk each mile that you were doing Katie. It helped me a lot and I like it. Right now I'm running about 10 mile Long runs but I don't start the run walk until about mile 6. It's fun to play around with these things although I can't imagine running for 1-2 minutes. It would feel too short and jerky to me I think. Who knows until you try it.

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  16. I have been an e-coaching client of Jeff Galloway's since 2012. I have completed 4 half marathons, 3 of them with his method, including the one when I finally made it just under the required time for RunDisney. He is awesome and his method really works for me, especially since having knee surgery in December of 2014. I have 50 pounds to lose before I get under 200 pounds and really 100 pounds to lose to be at a recommended healthy weight. I hope I get there. I am really struggling, but reading your blog makes me feel like I am not alone and I am so happy to hear from so many who have used the Galloway method in the comments. I will keep reading your blog and checking in to see how it is going for you. Good luck!

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  17. I think that Wii game was just rude making you larger like that! :) I've never done Galloway but I think it's really an interesting concept. I always have a hard time getting started running again after walking which has been my hesitation. Have heard great things, though!

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  18. That's how I traind for both my marathons (including Chicago wgich I got sub5) and I didn't take 30 weeks. I followed a different marathon training plan but instead of the runs being only runs I did intervals 5:1 and that's how I'll be training for my marathon in January too but not starting till mid July. So you can use Galloway method of intervals with almost any plan you find/like. Use one you did before that worked for you just do intervals instead of straight running. You'll still be ready for your marathon. I did my first training coming off a stress fracture and it felt ok with intervals. Good luck! You can totally do it!

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  19. It's interrsting seeing all these successes using the run/walk method. I'll be reading closely to see how you are liking it. I still consider myself a newish runner being that I'm not always consistent, and with extra weight still to lose I've been back and fourth with some injuries myself. I'm scheduled to start training for a half marathon soon so I may try this method out. It will be my 3rd half, the same one every year (it's a beautiful run in michigan) but I would love to PR my time I got on my very first one 2:21:03 (that number will be forever etched in my brain, felt like the best accomplishment I've ever done:))

    Tanya

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I'd love to hear from you! I read all of my comments, and if you have a question, I do my best to respond; sometimes, however, I get busy and forget to go back to reply, so if it's important, just email me! :)