The Jeff Galloway Blog

All About That Pace - Guest Blog by Chris Twiggs Chief Training Officer, Galloway Training Programs

All about that pace - - -

Q: What ratio do I need to use to run 10 minutes per mile?

A: You’re asking the wrong question.

There is a common misunderstanding about Jeff Galloway’s Run-Walk-Run method that a particular ratio will result in a specific pace on race day. The truth is that it’s the other way around: the pace you decide to run should determine the ratio you decide to use. Of course, it’s a bit more complicated than that, so let’s look at an example.

First, start with a Magic Mile (see jeffgalloway.com/training/magic-mile if you need to brush up on that). If your Magic Mile is around 8:20, your predicted pace per mile for a half-marathon is 10:00 (notwithstanding weather conditions, hilly courses, illness, nutrition issues, etc.). If your MM is significantly slower than that, no run/walk strategy is going to make you faster overnight. You need to put in the long runs, tempo runs, speed work, and drill runs to get in faster shape. Test yourself with a new MM every month or 6 weeks until you see a time that puts your prediction close to your goal.

Now that you know your goal pace for the race, you can set your workout paces and choose your ratios. That 10:00/mi pace will be used for Tempo Runs. (Jeff calls them Race Rehearsals.) After a gentle warm-up, run for a few minutes at race pace using a run/walk ratio that allows you to recover during the walks and avoid huffing and puffing during the runs. The chart on the Magic Mile page referenced above suggests 90 seconds run / 30 seconds walk, 60 seconds run / 30 seconds walk, and a few other options. The 90/30 option is neither better nor more advanced than the 60/30 option just because there is more running between walk breaks. Choosing 90/30 just means you will be running a bit slower between walk breaks but taking them less often. Choosing 60/30 means you will be running a bit faster between walk breaks but taking them more often. One choice will feel better to some people while the other choice will feel better to others. It’s important to try out both options, as well as any others that you think might work for you. Each week throughout training, try out a new option until you find the one you think works for that pace. Then use that tried and true run/walk strategy in the race itself.

“Okay, but what if I want to get faster in the race? Can’t I just change up the ratio to go faster?” I hear you ask. Nope, changing the ratio on race day won’t instantly change the kind of shape you are in, and that – your overall shape and fitness based on the training you’ve done – is what determines how fast you’ll be able to go on race day.

The other paces and ratios you should consider in your training are your long run pace (2 minutes per mile slower than predicted race pace) and speed work pace (30 seconds per mile faster than predicted race pace). Each of these paces has its own recommended run/walk strategies (see that MM chart again), and each one should be tried out to see what feels best for that pace.

The last two things to keep in mind are the length of the walk break and adjusting for heat.

Jeff Galloway’s research and experience coaching and advising almost half a million runners over his career led him to revise his run/walk strategy recommendations in 2015, standardizing the walk breaks for most runners at 30 seconds. Except in the case of those doing more walking than running, walk breaks longer than 30 seconds actually appeared to slow runners down toward the end of long runs, not as much as running without walk breaks would have, but enough that limiting the walk to 30 seconds and finding the right run segment that feels comfortable are the current recommendations. As for adjusting for heat, all run times, be they long runs or tempo runs, should be adjusted 30 seconds slower for every 5 degrees F above 60F. Ignoring this “Hot Weather Slowdown” advice poses serious health risks.

The bottom line is that it’s all about that pace. Pick a pace that your Magic Mile and the weather conditions tell you is right for you, and then choose a run/walk ratio that feels good with that pace. Oh, and remember to smile. If you aren’t smiling when you run, at least on the inside, you’re doing it wrong.

Chris Twiggs

Chief Training Officer

Galloway Training

 

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Jeff Galloway: Training Programs” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: https://jeffgalloway131.com

Walking is for Everyone

In my lifetime, I have helped more than 150,000 people learn to enjoy exercise and improve their quality of life. It has become clear to me that almost anyone can become an active walker without aches and pains. All you need to start this process is the desire to feel better, and the willingness to spend 3 half-hours a week gently moving your feet and legs. As you embrace the process of improvement, you will enjoy the glow of self-confidence and accomplishment. You are becoming a physical athlete.

When you cover a certain amount of distance on foot, you receive a unique sense of satisfaction which brings us back to our roots. According to the experts, primitive human ancestors defined and nurtured uniquely human traits during constant migrations. So I imagine that the “good tiredness” of the last mile of our walk makes one feel about the same as our ancestors more than one million years ago. This is the same process experienced by athletes as they train to become the best they can be.

Walking regularly makes you feel better, inserting energy into your life. It’s convenient – you can walk from almost anywhere, on any day of the week. While you may need  to alternate walk days and rest during the first few weeks, in a year most walkers can enjoy a walk every day. Some will want to try some short running segments.

The primary goal of walking is to help you become the captain of your exercise ship, and assume control over your nutrition and mental attitude while you eliminate aches and pains. If you stay on the conservative side, you will enrich your life every day you walk.

Enjoy your walking journey. It can change your life!

• A complete guide to walking can be found in "Walking-The Complete Book" by Jeff Gallloway

 

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Walling - The Complete Guide” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: https://jeffgalloway131.com

Question: How can I run faster with walk breaks?

Answer:

According to several surveys, those who used to run continuously in marathons improved an average of more than 13 minutes when they shifted to my run-walk-run method. By taking the walks early, the muscles stay strong and are ready for the challenge later. Because the walk breaks erase most of the fatigue, you don’t slow down during the last 6-8 miles in the marathon, and many of our folks increase pace at the end. So instead of slowing down 9-15 minutes during the last 8 miles, walk breakers stay on pace or speed up. By using the method, you can be the one who is passing people at the end, celebrating afterward. 

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “”Marathon FAQ” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: https://jeffgalloway131.com

Is Running Better Than Walking?

Walking is a great exercise which produces few injuries, while burning calories and building fitness. Once conditioned to recreational walking, one can burn many calories without realizing it. 

Reasons given for running: 

Many walkers start running because they need to squeeze their exercise into a smaller block of time. Often this results from running into a neighbor, co-worker, family member, etc. who was wearing a running T-Shirt, or who was running through the neighborhood. The list of benefits from an individual will vary widely. Since I hear from every day from satisfied running “customers,” the following are some of the most common: 

1. Running burns twice as many calories as walking the same distance.
2. Running delivers more relaxation.
3. Running controls fat much more effectively.
4. Running leaves one with a better attitude to face the rest of the day.
5. Running burns the same number of calories in about 30% of the time.
6. Running leaves one with a better dose of sustained physical energy.
7. Running bestows a greater sense of accomplishment – and empowerment.
8. Running gives one a sense of freedom not delivered by other activities.

As you begin to run, you will discover a wide range of positive feelings and experiences from body, mind and spirit. This is your body’s way of overcoming the challenges of fatigue, aches, pains, and mental doubt. As you deal with each of these, you tie into the internal strengths that have been part of the human conditions from the origin of the species. The result of this gearing up is an afterglow.

 

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “”Running: Getting Started” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: https://jeffgalloway131.com

Marathon FAQ

Question: Can anyone finish a marathon? 

Answer: I’ve heard from well over ten thousand runners, including many in their 60’s and 70’s,  who take their first running steps in our Galloway program and finish a marathon within 9 months. Those who could not run around the block have used the Galloway program to finish with strength without injury. Almost anyone can finish a marathon if they 1) go slowly enough on the long runs, 2) gradually build the distance of the long one close to 26 miles, and 3) use the correct run-walk-run ratio, according to my experience.

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Jeff Galloway will turn 70 years old this month and plans to run his 200^th marathon on his birthday, July 12 at the Missoula Marathon in Montana. 

Jeff Galloway Resources: www.jeffgalloway.com 

Join us in Atlanta for the Jeff Galloway Race Weekend, December 11-13, 2015.  Find out more at:  www.jeffgalloway131.com

The Inaugural Jeff Galloway 13.1 is fast approaching!

The Inaugural Jeff Galloway 13.1 is fast approaching. For info and registration, go to JeffGalloway131.com.

Main Events:

• Fitness Festival & Expo – 200 Peachtree Event Facility: Use 150 Carnegie Way, Atlanta, GA 30303. Hours: Friday, December 12 (11 am – 7 pm), Saturday December 13 (10 am – 5 pm). Features Jeff Galloway, Bill Rogers, Bart Yasso and Dr. Elmo.
• Barb’s 5K Saturday, December 13, 2014 at 8 am
• JG 13.1 Sunday, December 14, at 8 am

Weekend Highlights:

• Pace Leaders to help you achieve your race day goal
• Walker Friendly courses. 4:30 hours to complete the course which is fast and scenic.
• Holiday Costume Contest:  http://running.net/read_new/galloway-race-weekend-have-holiday-costume-contest - to be judged by the original artist of “Grandma Got Run Over By a Reindeer”. Dr. Elmo is also an avid, talented runner.  
• Jeff’s Running School on Saturday. Take this opportunity for direct coaching/training with Jeff. Limited registration: http://www.jeffgalloway.com/learn/running-schools/
• VIP Race Experience (optional – special start & finish VIP area & more)
• Special pasta dinner hosted by Jeff and Barbara Galloway the night before the 13.1 race. For details, contact  Vaso at 303-993-8938 or [email protected].
• Five way to kick start the holiday season in Atlanta and Seven places to see holiday lights
• Virtual option for those who can’t join us in Atlanta but wish to participate in the events.

For more info, contact [email protected].

Train For Distance – Train Your Stomach

Just as you must train your legs to go the distance, your digestive system must be fine-tuned to deliver the nutrients under the stress of long runs. In this process, you’ll steadily eliminate (or adjust the intake of) foods that produce negative effects. You want to get into a routine, knowing exactly what to eat, when to eat it, how much to drink with it, etc. If you adjust this during your series of long runs, you’ll reduce the chance of problems in the event to almost nothing. Your stomach and GI tract can adapt to delivering nutrients with little or no negative reactions throughout a strenuous endurance event.

While a variety of foods is great for overall nutrition, your pre-race diet will be more focused. Analyze your eating the day before and the morning of long runs. Over the months, eliminate foods that cause problems. If you had a problem, eliminate the food or foods that could have caused it. Realize that it may have been the quantity of food. It’s better to err on the side of eating too little than too much. But, please, don’t starve yourself. Continue to eat small meals or snacks (which you know will digest quickly) all day long into the evening.  

Start with the foods that have digested quickly for you leading up to the long workouts and didn’t cause stomach or other GI problems. Write down the schedule in a journal or notebook where you can review it before your next long run. After each snack, note the amount, the time, and any fluid you consumed with it. As you work on the right quantity and timetable, you’ll gain control over how you feel the day before and the morning of the half or full marathon. 

It’s Hot out There – Training for Hot Weather – Part 3

One day a week, you can train yourself to deal with the heat by inserting the hot segments below into your workout, even if you are starting in the middle of winter. Of course, you need to get in at least two other days per week, and you must do this heat training day every week. Before doing each hot segment, read Part 1 and 2 posted previously. At the first indication of symptoms, stop the workout before you get into trouble. The process of heat training follows the same principles of conditioning for endurance and speed. By pushing yourself a little bit and then backing off, your body makes adaptations to better deal with the heat the next time. As the weather gets hotter, you must slow down your pace from the beginning: 30 seconds per mile slower for every five degree increase in temperature above 60℉.

Week 1, 5-7 min; Week 2, 7-9 min; Week 3 9-12 minutes; Week 4, 12-16 min; Week 5, 16-22 min; Week 6, 22-26 min

On each of these sessions, warm up for at least 10 minutes of easy running and walking after the heat phase. If the outdoor temperature is cool, you may put on one or more layers of clothes, especially on the upper body, during the hot segment. You may also do these segments indoors. Run or walk at a very easy pace on these segments. You’re only working on heat adaptation. 

It’s Hot out There – Part 2 – Heat Disease Alert – Symptoms/Risk Factors

Symptoms of heat disease:

• Intense heat buildup in the head, significant headache, general overheating of the body
• General confusion and loss of concentration and muscular control
• Over-sweating and then cessation of sweating, clammy skin and excessive breathing
• Extreme tiredness, upset stomach, muscle cramps, vomiting, feeling faint

      Risk Factors:

• Sleep deprivation
• Infection (viral, bacterial, etc.)
• Dehydration (avoid alcohol and caffeine)
• Severe sunburn, skin irritation
• Unaccustomed to hot weather
• Overweight
• Untrained for specific training session
• Occurrence of heat disease in the past
• Under medications –especially the following: cold medicines, diuretics, medicines for diarrhea, tranquilizers, antihistamines, atropine and scopolamine
• The following medical conditions: high cholesterol, high blood pressure, under extreme stress, asthma, diabetes, epilepsy, drug use (including alcohol), cardiovascular disease, smoking unfit lifestyle.

See a physician who knows the beneficial effects of running and fitness before beginning the program if you have any questions about any of the above mentioned conditions or if you notice any significant change in body functions, immune response, etc.

Watch for heat disease in group members and take action if you think they are in trouble.

Take action! Walk, cool off and get help immediately.

Next week I will discuss how to train for hot weather. 

It’s Hot Out There, Part 1 - Heat Disease Alert - Prevention

The most common health problem among endurance exercisers is heat disease. This is a serious condition which has resulted in death in a high percentage of cases, even in highly trained, young athletes.

Prevention:

• During hot weather, exercise at the coolest time (usually before sunrise).
• Drink water all day long.
• Avoid caffeine, alcohol and other drugs
• Wear clothing that is light and loose
• Eat small, low-fat snacks which you know will not cause you distress (far enough ahead)
• Don’t significantly increase duration or intensity.
• Slow down pace even more to adjust for heat, humididty and hills – especially in the beginning.
• Take walk breaks more often on hot days.

Stay tuned, next week I will discuss symptoms and risk factors.