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DEBBYFROMMT's Photo DEBBYFROMMT SparkPoints: (0)
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7/18/12 6:29 P

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Hi eveyone! I followed Monty and Bella over here. I am reading Jeff's book "Running". I think it's his first one. Very interesting. Some good stuff in there. I just did a 1/2 marathon running/walking (actually I call it wogging). And finished in just over 2 1/2 hours. Very good for me, since I don't consider myself a runner

Debby


DANREIS1 SparkPoints: (65,105)
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7/17/12 9:40 P

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Thanks for the advice! I will definitely keep it slow. I read the Magic Mile explanation on Jeff's website, but I haven't done it yet. I will take another look at it and give it a try.


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
7/17/12 3:26 P

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Dan, If you are going to use one of Jeff's plans, I strongly encourage you to buy his Half Marathon book (or check it out of your library). It is full of excellent information and advice as to how to have a successful first Half Marathon.

If I were to net out a few nuggets, they would be these.

1. Train "to finish" your first Half. Do not train for a time goal or set any expectations.

2. Do not run your long runs too fast -- Have a realistic training pace for your long runs. This means you should do Magic Mile time trials to determine what a realistic pace IS. Choose the most conservative intervals you can for this realistic training pace.

3. Follow the plan consistently. Don't skip long runs. Run the mileage that Jeff recommends on the schedule he provides.

4. Monitor your recovery in between runs. If other life events tire you out, in addition to the running, slow down some more.

5. HAVE FUN!

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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DANREIS1 SparkPoints: (65,105)
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7/17/12 2:14 P

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I'm new to this team. I'm going to run my first half marathon in November and was going to use the JG training program. It seems to make more since then some of the other training programs that I've seen, and I used it in the past.

I trained for a 5K last October and have been running ever since. My longest run this year is 5.5 miles, and the longest run that I've ever completed is a 10K, which was about 10 years ago. Any advice that you guys have on running longer distances would be really appreciated.

Training starts next week!

- Dan

Edited by: DANREIS1 at: 7/17/2012 (14:16)
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
7/11/12 5:06 P

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Crossing training is good, but be sure not to do anything that stresses the calves the day before a run. Jeff lists recommend cross training exercises on his web site.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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RUNNERRACHEL's Photo RUNNERRACHEL Posts: 1,909
7/11/12 1:59 P

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Yes, have you started training for your half?

I think cross training is good but pay attention to your body and see how you feel. Are you drained/exhausted from the cross training or are you feeling good physically? I think if you're feeling good, cross training is great when you're a runner. ST is important.

For race nutrition I would always have a bowl of oatmeal before races but everyone is different. Experiment with what you like. Some people have peanut butter and a banana before a run. I also like Ezekiel bread and peanut butter and some jelly (all natural/organic PB & J).

See what works for you and you can definitely do it!

emoticon emoticon emoticon emoticon emoticon

With God all things are possible



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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
7/9/12 7:16 P

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RUNNERGAL, what book did you see this in? The Galloway Half Marathon plans in my Training Plans book and the one on his website are 17 weeks long. They assume that you are not starting "from the couch" but have been running enough already to be able to follow the plan as designed, i.e. start out running 3 times a week with an initial long run of 3 miles. If you meet this criteria, you should be fine.

It is important to follow the plan consistently, including working up to a 14 mile run before the race.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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RUNNERGAL456's Photo RUNNERGAL456 SparkPoints: (0)
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7/9/12 5:58 P

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Hi all! I'm using Jeff Galloway's training to train for the Disney Princess Half in February 2013. Is this enough time, if I've only ever run 5K's (and not with ease) up until this point? I read that his book says you should have 37 weeks (which is not enough time until February). I don't care about speed...I really just want to finish (and not be scooped up by the pacer! My worst fear!) Thanks!

------------------------
"Running is the greatest metaphor for life, because you get out of it what you put into it." Oprah Winfrey

meghan-sassybutclassy.blogspot.com/


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
6/26/12 7:20 P

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Heather, Your basic running fitness determines your average pace, for the most part, especially on short runs. What that means is that when you do long running intervals, like 5/1, you will run slower in the run segment than you do in a short interval like 2/1, i.e. you will get more tired running for 5 minutes than 2 and will slow down to compensate. The average will be about the same or even a little slower with the longer interval because you are wearing yourself out more quickly. You really won't go faster than your basic conditioning allows. You will just be more or less comfortable doing it, depending on which intervals you select.

You might find this blog interesting. I wrote it 3 years ago when I was first starting out with the Galloway program.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=2280774


Edited by: LIVE2RUN4LIFE at: 6/26/2012 (19:20)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/26/12 7:07 P

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Good evening folks!

I made two mistakes on my regular jog today.

First, I think I pushed myself too hard. I did 5 minutes of jogging/1 minute of walking, and my overall time today was the same as when my intervals were 2:1. I guess I thought I would finish my route quicker seeing as how I was doing longer jog intervals today.

Second, I wore my usual sneakers instead of the new ones I bought. I had planned to use the new ones just for my long runs on the weekends. But after today I clearly must wear them every time I jog. What a difference!

So, my legs ARE NOT HAPPY!!! First my hip hurt, then my knees. Now my legs are sore all over. I do not mean that I "blew my knees out" so-to-speak. I just mean my hip hurt for awhile and then my knees were sore but not "dead." Does that make sense???

If I have the same time frame to finish doing a 2:1 interval as opposed to doing a 5:1, then I'm going for the 2:1. But I think this Thursday I'm going to try the 4:1 interval and see how that goes.

Btw, is it okay to jog the whole time without walking for my regular jogs during the week? Or should I still incorporate the intervals like my long runs?

Thanks for all your help!!! I am SO SO EXCITED about my half in October!!!

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/22/12 2:16 P

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Thank you for the encouragement!

There's a video??? I need to check that out when I get home.

Thank you for the explanation.

I'm going to a running shoe store to make sure I get a good pair of sneakers for my long runs, and I'm getting a physical next week to make sure I'm ready to go.

Have a great weekend ladies!!! Thanks again for all your advice and input!!!

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
6/22/12 9:50 A

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Have you seen the acceleration glider video www.youtube.com/watch?v=ZC97nMK-Q94

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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CD6329775 Posts: 11,207
6/22/12 9:37 A

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Heather, you are off to a great start!

Acceleration Gliders (at least how I understand them)

Divide your running time (for example 1 minute) into 3 sections.

First 20 seconds run normally
Second 20 seconds increase speed
Third 20 seconds increase speed again

At the end of the minute rather than just starting to walk...

Glide into a walk... slow down slowly without putting any energy into it... see if you can glide 10-20 steps by using momentum rather than energy.

MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/22/12 8:25 A

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That's really great advice ladies! Thank you!

When I did my jogging yesterday I went to a college track and worked on my drills. I don't think I quite understand the acceraltion glide drill. I took it easy on my first TT too.

I do not like tracks personally. That is, they seem so boring, and I have a tendency to lose count how many laps I've done. I like jogging from my home so much better - the scenery is so beautiful with the mountains in the background! :)

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
6/21/12 4:06 P

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Yes, it is possible. I run marathons and never have to stop at a porta potty during the race. This is something you can learn how to do during your long runs -- consciously discover / practice how to hydrate yourself properly.

For me, the following are key. Get up several hours before the race (at least 3). Drink about 16 ounces of water in the first hour after getting up. Don't drink any more closer than 2 hours before the race. Use the porta potty several times before the race. Especially a trip just before the start. It's worth standing in line. The only race I had problems in was the one where I skipped this last stop at the porta john.

Don't drink a lot in the race before you are warmed up. After that, drink as much as you need to, but a little bit frequently is better than a lot occasionally.

Once you are warmed up, the body diverts most of the water you drink to the muscles and not to the kidneys.

I have never finished a race feeling terribly dehydrated. I always drink 8 - 16 ounces in the finish area.

Edited by: LIVE2RUN4LIFE at: 6/21/2012 (16:09)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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CD6329775 Posts: 11,207
6/21/12 3:30 P

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Since it takes me longer to finish a HM, I, too, use the port-a-johns frequently prior to the race. But I also plan to stop around mile 7 if I can.
I have made it through an entire HM without stopping though. The port-a-john lines on the course were too long.

I've read where some people do not drink enough water the day before or morning of the race - because they do not want to stop ... but this is not healthy.

You need to be sufficiently hydrated before the race even starts.

Edited by: CD6329775 at: 6/21/2012 (15:32)
TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
6/21/12 11:35 A

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At the risk of sound strange, I use the port-a-potty as many times as possible before the race. I am not a big port-a-potty user during the race. If my bladder starts empty and I'm running it pretty much stays empty, even if I'm drinking at the water stops. You should be able to check the race website and get info on frequency of water stops, and port-a-potties.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/21/12 10:34 A

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Another thought...

I didn't think about having to go to the potty during the race. Is it possible for a person to do a half without going to the restroom??? At least there are some tips about that in the book. By the grace of God I want to do the race without having to go, but I sure do hope there are port-a-potties!!! :)

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/21/12 9:30 A

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I think so. I am sticking with the training program on his website. That is the best fit for me.

I had no idea that there are timers that beep when it's time to start/finish an interval. How cool is that???

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
6/20/12 9:49 P

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So on page 50, right under where it says beginner, it says
1. This program is designed for those who have not been running regularly for a month or more.

If you go to page 53, the to finish program it say

1. This program is designed for those who have already been running regularly, but have never run a half marathon before.

Turn to page 54 and you'll see a 15 week program that begins with 8 miles.

The program on the website says

This program is designed for those who have been doing some running or walking for a few weeks. If you think that you need more conditioning before starting the program, use the “Conditioning Program”.

Does that help?





Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/20/12 9:33 P

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Okay, so I started readed my JG Half-Marathon: You Can Do It book, and I got to the section where it listed the training program for beginners. I freaked out a little, because the one in the book is like 37 weeks long, whereas the training program I found on his website ("to finish") is 19 weeks long.

What is the difference??? The only one I can tell is that in the book the training guide for beginners increases the long runs a half-mile every other week. The "to finish" training guide on his website increases the long runs by 1.5 miles every other week.

I have to go by the one on the website if I'm still going to train for the race in October. Why are these different??? Which one is more reliable??? Is it still safe for me to train by the one listed on his website??? The training guide on the website is addressed to runners and walkers alike. And I've already been jogging 5k 3x per week for at least two months now.

Please help! Any advice would be most welcome!!! Thanks!!! :)

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/20/12 11:14 A

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Thanks for the input! I will try the 3:1 tomorrow when I jog tomorrow. Since I have one more week than I thought, I will get to start at week one of the training (though really it's just another week of what I've already been doing).

I've been thinking about my current exercise routine, and I think I'm going to go back to 5 days a week instead of working out 6. That will give me two rest days during the week instead of just one.

I got my JG half-marathon book!!! I am SO EXCITED!!! I am really looking forward to reading it and training for this race in October!!!

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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CD6329775 Posts: 11,207
6/19/12 6:50 P

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Heather, as you use intervals you will learn which ones work best for you for different length runs.

It may be that your 5K route you could use 3:1.

Then when you start running over 7 or 8 miles you may want to try only 1:1.

It takes awhile to figure out what works best to keep you injury free and also becoming a stronger runner.

MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/19/12 10:52 A

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My jog went really well today. I started with the Jog 2 minutes/Walk 1 minute interval. It was easy for me and there was no "huffing and puffing" at all. However, it took 41:23 to do my 5k route!

In regards to the earlier question of how hard I have pushed myself during my previous 5k's, I would say somewhere inbetween hard and not hard. I would say about 2/3rd's of the time it was okay, but I tend to push myself, and there are a couple of parts in my route that have inclines which make me "huff and puff" really bad (but not today b/c I took it easy today).

Today I just focused on enjoying my jog and taking it easy - I was more focused on keeping the intervals consistent too.



"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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CD6329775 Posts: 11,207
6/19/12 6:49 A

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HM training plans have long runs every other week - which gives a person plenty of time to recover.

M training plans (after 17 miles) are every 3rd week.

As for the run-walk interval.
The rule is to start the interval right away and adjust as needed. But Jeff also suggests not ever walking more than 1 minutes.



LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,271
6/18/12 9:28 P

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Hi Heather,

The following page gives Jeff's recommended run/walk ratios for different paces:

www.jeffgalloway.com/resourc
es/gallrac
epredict.html


For a 12 minute mile, he recommends 2/1. When you say you have been doing a 5K in 35 minutes, is that by running hard or running easy? You don't want to run "hard" on long runs, so if I were you, I'd be conservative until my first magic mile. Pick the pace that feels "easy" and use the recommended ratio for that pace.

Jeff's plans are all conservative and designed to get you to both the starting line and the finish line injury free with a smile on your face. There is recovery built into the plan, both by not increasing the long run every week and also by having the walk breaks. He compensates a little by having you build up to a longer long run that most plans do, usually 14 miles for a "to finish" plan. That longer distance in training really helps you on race day.

Edited by: LIVE2RUN4LIFE at: 6/18/2012 (21:29)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/18/12 8:54 P

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HI! I ordered the JG Half-Marathon book off of Amazon, so I should have it later this week.

I don't understand how to choose which jog/walk/jog ratio to start out with to incorporate the walking back in. I have been doing a 5k in about 35/36 minutes. This makes my mile a little less than 12 minutes. According to the plan on the website, I don't do a MM until week 6. Any suggestions???

Btw, I found out the half marathon is a week later than I thought. So I have 17 weeks instead of 16 (including this week) to train, which makes me happy.

Why, for the long runs, are the distances not increasing every single week? I mean, one week I would do 5 miles, but the week after I'd do 2.5 miles. It wouldn't be until the week after that I'd do 6 miles. I'm assuming it's to give my body a break so-to-speak, to let my body recover that is?

Thanks so much for all your input!!!

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
6/18/12 1:17 P

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You'll understand Jeff's method much better if you get the book rather than trying to get along with just the website.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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CD6329775 Posts: 11,207
6/18/12 11:03 A

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Jeff's HM book is a great resource.
I would suggest getting it, or at least see if your library has it.

MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/18/12 8:27 A

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Thank you again for your input. I am excited about this! I am going to follow the training guide starting this week.

Should I get his half-marathon book? Or would the website info be sufficient???

:)

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
6/17/12 10:25 P

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One of the key features of Jeff's plans is using walk breaks particularly for the long run. They aid recovery and help prevent injury. Personally I do not find them to slow down my average pace.

One of the things Jeff has you do is run a timed mile to get an idea of your current fitness. It allows you to set training paces for your runs and come up with reasonable goal times for races.


Edited by: TRILLIUM22 at: 6/17/2012 (22:26)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
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6.25
12.5
18.75
25
MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/17/12 8:53 P

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I mean, my goal for a half marathon would be just to finish it and without injury. I will follow the plan starting on week two and start to incorporate walking back in.

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/17/12 8:52 P

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Thanks for the reply!

First, I would say that I jog. I don't think I run. At least, not until the very, very end of my jog. Yes, I do jog the entire time. But I've only been doing that the past 3-4 weeks now. My goal is to just do it, finish, and without injury.

Thanks for letting me know about the step aerobics. I will stick to my other cardio stuff.

Thanks again! :)

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


 current weight: 182.4 
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CD6329775 Posts: 11,207
6/17/12 6:35 P

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Yes, you can alter the days of the week to fit your own schedule. Long runs will be on Saturday and that will correspond to Jeff's training schedule fine.

A question...
Do you currently run straight for your current 5K mileage? It may help to start taking walk breaks during these shorter runs in order to prevent injury.

Is 16 weeks enough time?
As long as you realize that your first HM is simply to finish and not to try to achieve some goal time. Building mileage is a great strain on the joints and body. That is the goal for the first HM - simply to make your body stronger - not necessarily to win your age division.

Cross training...
Jeff frowns on step aerobics or anything that may aggravate the calf muscle. He has listed many things that are okay though.... biking, walking, hiking, swimming, ski machines etc.

Nutrition?
Once you build distance you will need to have a supplement while running. Some people use gummi bears, some gu or gels, some Twizzlers... Once you hit 60 or 90 minutes you will need about 35 calories every 15 minutes. After a run it is suggested to have a couple hundred calories within 30 minutes. This replenishes the glycogen that you have used up running.

Day Before?
Just eat normally the day before a long run or race. A few extra carbs might help. But your long runs prior to race day will be an experiment. You will find out if you are eating and DRINKING enough WATER a day or two before your long run. It is all about keeping the glycogen in your muscles full.

Galloway method is a great way to train without injury.

Good luck with your training...
Stop by the chat thread and let us know how you are doing.






MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/17/12 6:16 P

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Thanks for the input! My calves don't bother me. My legs feel a little stiff in the area right above the knee later in the day after I jog. I especially notice it when I walk down a set of stairs. But I'm fine the next day.

As far as the step aerobics, I use the lowest step I can to make it the lowest impact. But it gets my heart rate up and works on my coordination.

Thanks for the link. From what I've already been doing, I believe I could start this week on week two of the training plan. I jog on Tuesday mornings, Thursday afternoons, and Saturday mornings. Will this be okay with the JG plan (that is, instead of jogging on Sundays)?

Thank you for your help!!! :)

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


 current weight: 182.4 
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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
6/17/12 5:40 P

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Well Jeff's schedule for a half marathon is here. www.jeffgalloway.com/training/half_m
ar
athon.html


You run the race at the end of week 17. So the question is can you do the needed long run to jump into the schedule and line up the race.

I don't stress too much about eating. I have not been losing weight very fast but have slowly seen my weight trend down. I try to eat quality food. I think more about eating after a long run than before.

In terms of cross training, I'd worry more about tiring your calf muscles. The step aerobics might be an issue. Have you been having trouble with your knees.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
0
6.25
12.5
18.75
25
MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
6/17/12 5:30 P

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Good afternoon! I just joined this team because I am looking for a training guide and from this team it sounds like the JG method is a really great way to go. But I do not know very much about it.

I need some advice. Between April 28th and June 16th I've completed three 5k races. I jog 3x a week (5k/3.1mi each time) and the days inbetween I do cross training, mainly zumba and step aerobics, along with some cardio boxing and other cardio dancing stuff.

One of my goals is to do a half marathon. There is one very local to me that is coming up in October. That gives me exactly 16 weeks (including race week) to train. I've been actively jogging since March, and the farthest I've ever gone is 5k/3.1mi. Is this enough time to train for this event??????????

Also, are the other cross training things I'm doing between my jogging days okay, or is it too much for my joints (esp. knees)???????

How does training for a half marathon influence my diet/nutrition???

What do I eat the day before or day of (depending on the time of day) a race? Some people say complex carbs, some say protein, some say both. Which is it?????????????????????

I need to decide soon whether or not to do this half-marathon, because I will need to start training for it now. My utmost priority if I do decide to do it, is to train and do the race WITHOUT ANY KIND OF INJURY.

Thanks for listening! And thanks too for any help you can offer! :)

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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