Galloway

Philip DeRosa said:

Has anyone tried the Galloway training program? I am in the beginning
stages of a marathon training schedule. I have started introducing walk
breaks into my long runs and it has helped a lot with recovery and slows my
pace. I am concerned the walk breaks will affect performance during
marathon race. Any thoughts?

oh. oh.
....thehick

"Has anyone tried the Galloway
Training program?"
~ Philip De Rose

"Please see ~ Ms.
Dalloway."
~ Virginia en Woolf's Clothing

"Philip DeRosa" <[email hidden]> wrote in message

Quoted message said:

Has anyone tried the Galloway training program? I am in the beginning
stages of a marathon training schedule. I have started introducing walk
breaks into my long runs and it has helped a lot with recovery and slows
my pace. I am concerned the walk breaks will affect performance during
marathon race. Any thoughts?

Most people here (including myself) would advise you to simply
run slower.

cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

SwStudio said:

"Philip DeRosa" <[email hidden]> wrote in message

Quoted message said:

Has anyone tried the Galloway training program? I am in the beginning
stages of a marathon training schedule. I have started introducing walk
breaks into my long runs and it has helped a lot with recovery and slows
my pace. I am concerned the walk breaks will affect performance during
marathon race. Any thoughts?

Most people here (including myself) would advise you to simply
run slower.

I'm with David. Slowing down will help with recovery and slow your pace (-;

Your long runs should be somewhat slower than marathon race pace. There are
some programs that involve running *parts* of the long run at marathon pace
(this is a very challenging workout btw), but not the whole thing.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

sheehan, henderson, higdon, dreyer, romanov, galloway, etc. running is
filled with gurus & cult figures who have gained followers by the
thousands.

it's basically like religion. you pick your leader and stick to it.
then you don't concede or acknoweldge the goofball nature of your
chosen guru. Put'em all in one room and let the conflicts and
contridictions fly!

One man's (or woman's) running guru is another's Snake Oil Salesman
(i.e. Danny Dreyer). Sorry Ozzie...gotta be truthful here.

All that matters is "what works for you" (kind of like religion).
Since you can't achieve a unified agreement across all those preaching
running lore....why bother? The world is big enough of
everyone....no?

I say Go For the Galloway Method. After all, it's endorsed by Krispy
Kreme, McDonald's, and Lazy-Boy Recliners.

Philip DeRosa said:

Has anyone tried the Galloway training program? I am in the beginning
stages of a marathon training schedule. I have started introducing walk
breaks into my long runs and it has helped a lot with recovery and slows my
pace. I am concerned the walk breaks will affect performance during
marathon race. Any thoughts?

[Caveat: I've not used Galloway, haven't run a marathon, and have no
current plans to run one, but I read and listen a lot. Just my $.02.]

It depends on your goal and training background and how long until your
marathon. If you're a new runner just looking to get through
(performance has many meanings), then run / walk could be appropriate.
If you want to race the whole thing and be all that you can be on your
1st marathon, then Galloway may not be the way to go and you may want to
train for a few years. Of course, there's many goals and options in
between. If you're looking at sub-3 times, then run / walk may not be
suitable, but if you're looking at maybe 3.5 and up, then run / walk may
work. (I'm kinda guesstimating based on things I've heard - don't take
these as hard numbers.) Again, it depends on what your background is and
what your goals are.

FWIW, I was talking with an ultrarunner 1.5 wks ago who came up through
road running and has run marathons like NYC and Boston - and still runs
road marathons. She uses run / walk, and I was surprised at her time
(maybe around 3.5 hr, iirc), compared with what people here might have
you believe. The faster times are achieved by reducing the walk break
lengths, and she could tell me the various break lengths and paces. The
walk also allows you to use other muscles for awhile and reduce the
repetitiveness.

For some people, the run / walk technique may result in better times and
less fatigue. For others, straight running may be better.

Enjoy - whichever way you go.

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

Quoted message said:

running is filled with gurus & cult figures

Yeah but as you and I know, only one can lead the way to running with
and consuming a large Hawaiian pizza and pot o'joe, on a two hundred
mile training run. :-)

Quoted message said:

it's basically like religion. you pick your leader and stick to it.

To be fair, there's plenty of freedom to change leaders in mid-course.
And to pick bits and pieces from here and there, at least where
principals aren't directly contradictory.

Quoted message said:

All that matters is "what works for you" (kind of like religion).

And running gives you plenty of objective feedback in a reasonable time
frame, so it's not *that* touchy-feely or don't-confuse-me-with-facts
irrational.

Charlie Pendejo said:

Quoted message said:

running is filled with gurus & cult figures

Yeah but as you and I know, only one can lead the way to running with
and consuming a large Hawaiian pizza and pot o'joe, on a two hundred
mile training run. :-)

Quoted message said:

it's basically like religion. you pick your leader and stick to it.

To be fair, there's plenty of freedom to change leaders in mid-course.
And to pick bits and pieces from here and there, at least where
principals aren't directly contradictory.

Just admit it, you're a Cafeteria Catholic, aren't you ?

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

"Donovan Rebbechi" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Quoted message said:

To be fair, there's plenty of freedom to change leaders in
mid-course.
And to pick bits and pieces from here and there, at least where
principals aren't directly contradictory.

Just admit it, you're a Cafeteria Catholic, aren't you ?

Me too but sans the Catholic. I took bits and pieces from many different
programs to find what worked best for me. For instance I took the
concept of long runs, without walk breaks, from Galloway because I
responded better both physically and mentally to distance. I guess I
still do. I took mile intervals as my preferred speed workout from
someone else. Etc etc.

We must remember, be it Galloway or anyone else, these are suggested
guidelines. You need to find what works best each individual. I don't
know many experienced marathoners that will say I'm a pure Mr. X or Mrs.
Y fan.

-DougF

Quoted message said:

Yeah but as you and I know, only one can lead the way to running with

and consuming a large Hawaiian pizza and pot o'joe, on a two hundred
mile training run.
___

oh yes...please forgive me Doug F and all you Ultra guys. How can omit
DK? But CP...you forgot the large cheesecake. In the interest of
accuracy, he ran with a large Hawaiian Pizza, cup of coffee, and large
cheesecake....carrying/eating/running....simultaneously.

One day I am going to meet DK...and I am going to ask him to explain
himself. Heck, I did the same thing with Danny Dreyer face to face.
If you put David Blaine-Tony Robbins-PT Barnum-L Rob Hubbard and a
pair of Asics into a blender....out would pour Dreyer....but
hey....whaterver works!

Quoted message said:

One day I am going to meet DK...and I am going to ask him to explain
himself. Heck, I did the same thing with Danny Dreyer face to face.
If you put David Blaine-Tony Robbins-PT Barnum-L Rob Hubbard and a
pair of Asics into a blender....out would pour Dreyer....but
hey....whaterver works!

What if you put Tony Little into the blender too?

Donovan Rebbechi said:

Just admit it, you're a Cafeteria Catholic, aren't you ?

Lessee. Google - hey what ever happened to the "I feel lucky" button?
-> http://www.concernedcatholics.org/cafeteria.htm ->

- They see no problem with artificial birth control
- They see no problem with premarital sex
- They see no problem with divorce and remarriage
- They see no problem with abortion
- They approve and promote the ordination of woman
- They approve and promote the marriage of priests

OK, guess you pegged me. Can "a midwestern farm boy who moved east and
found out he was a New York jew" (1) and whose current religious
leanings, few and far between as they may be, are about as buddhist as
anything else be a Cafeteria Catholic?

Running-wise as in my profession as in much of life I am, as I suspect
many here are, a reluctant pragmatist. Much as I'd like a simple
formula or notion, a grand unified theory, an elegant object-oriented
design, a beautiful symbol with auspicious timing to withstand the
slings and arrows of outrageous fortune and daily polymorphic
perversity - in the end what works, wins. Even if it ain't pretty or
symmetrical or perfectly self-consistent. Though if it ain't, it'll
probably annoy the hell out of me for a while.

(1) I'm rather fond of this not-strictly-accurate friend's formulation;
and after all, my version would probably spend ten whole paragraphs
belaboring the dull story.

"Philip DeRosa" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Has anyone tried the Galloway training program? I am in the beginning
stages of a marathon training schedule. I have started introducing walk
breaks into my long runs and it has helped a lot with recovery and slows

my

Quoted message said:

pace. I am concerned the walk breaks will affect performance during
marathon race. Any thoughts?

I've used walk breaks in many of my long runs this year, particularly early
in the season, when I'm not feeling fresh, or when it's very hot. I don't
think they will affect your race performance as long as you do some
race-pace efforts in your long runs as you get closer to your race. If walk
breaks work better for you than running slower, use walk breaks.

Galloway makes grand claims about racing using walk breaks and how
*everyone* will improve their marathon performance using walk breaks during
the race. I think this is wrong, particularly for faster runners. For
training I think short walk breaks may actually help slower runners (like
myself) improve by effectively slowing the pace enough to isolate the
slow-twitch muscles.

-Tony

"Tony S." <[email hidden]> wrote in message
news:0kSMe.1768$yb.1636@trndny07...

Quoted message said:

Galloway makes grand claims about racing using walk breaks and how
*everyone* will improve their marathon performance using walk breaks
during
the race.

He said this where? One you get past his beginners schedule he has you
humping.

Quoted message said:

I think this is wrong, particularly for faster runners.

I don't recall reading in his book or hearing that he generalized it to
everyone.

Quoted message said:

For
training I think short walk breaks may actually help slower runners
(like
myself) improve by effectively slowing the pace enough to isolate the
slow-twitch muscles.

It's to get time on your feet which will help beginners on race day get
through miles 20-26.

-DougF

"Doug Freese" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:0kSMe.1768$yb.1636@trndny07...

Quoted message said:

Galloway makes grand claims about racing using walk breaks and how
*everyone* will improve their marathon performance using walk breaks
during
the race.

He said this where? One you get past his beginners schedule he has you
humping.

http://www.jeffgalloway.com/training/walk_breaks.html

For marathons he says use walk breaks up to mile 18. For the slower runners
it makes sense, for faster runners, they have to run even faster during
their run segments to make it work, which could easily mess them up. As was
pointed out in a previous discussion of this, walking briefly at water stops
to make sure you get the water down makes sense.

"17-18 min per mile - run 30 seconds, walk 60 seconds
15-16 min per mile - run a minute/walk a minute (1-1)
13-14 min per mile - your choice: run 2 min/walk 1 min (2-1) or 1-1
12 min/mi - run 2 min/walk 1 min
10-11 min/mi - run 3 min/walk 1 min
9:30 min/mi - run 4 min/walk 1 min
9 min/mi - run 4-6 min/walk 1 min (or run 3-4 min/walk 30-40 sec)
8:30 min/mi - run 4 min/walk 30 sec
8 min/mi - run 4 min/walk 25 sec
7:30 min/mi - run 4 min/walk 20 sec
7 min/mi - run 4-5 min/walk 15 sec"

Quoted message said:

Quoted message said:

I think this is wrong, particularly for faster runners.

I don't recall reading in his book or hearing that he generalized it to
everyone.

http://jeffgalloway.com/resources/news_archives/aug_99.html

"A survey of veteran marathoners showed an average improvement of 13 minutes
when they put walk breaks into their marathon, compared with running
continuously under the same conditions."

I've read an article by a "verteran" who talked to Jeff at an expo. Jeff
convinced him to try walk breaks, and he did; and he fizzled at the end of
the race.

Quoted message said:

Quoted message said:

For
training I think short walk breaks may actually help slower runners
(like
myself) improve by effectively slowing the pace enough to isolate the
slow-twitch muscles.

It's to get time on your feet which will help beginners on race day get
through miles 20-26.

I think much of his advice makes some sense for slower and/or first time
runners, and maybe more sense for slower ultrarunners.

-Tony

Quoted message said:

-DougF

I am a 51 year old big guy......260 lbs. I used Galloway to train up
to the half, and ran 3 halfs in the fall of 04. Relatively slow time
of 2:20, but for my age and size, I am satisfied with it. Also, after
three runs, one in Dec 04, one in Jan 05 and one in March 05, my time
was within one minute of each.

At the end of April, I ran a full marathon, but again, rather slow at
5:00. BUT, the important thing is that I made it and had no injury
issues at all.

I highly recommend Galloway for those who only want to complete the
marathon. For a guy my size, and not being injured after a rather 3
halfs and a full, I am very pleased.

On 18 Aug 2005 20:20:05 -0700, "jayft0312" <[email hidden]>

Quoted message said:

I highly recommend Galloway for those who only want to complete the
marathon. For a guy my size, and not being injured after a rather 3
halfs and a full, I am very pleased.

Imagine how well you would've done without Galloway?

TBR

"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."

On 18 Aug 2005 20:20:05 -0700, "jayft0312" <[email hidden]>

Quoted message said:

... only want to complete the marathon...

don't say ONLY! Finishing your first marathon is a BIG
accomplishment. To measure your success only by
one parameter (speed) is to shortchange yourself.
Was it easy? I doubt it. But you did it.
good work.
....thehick

Doug Freese said:

"Donovan Rebbechi" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Quoted message said:

To be fair, there's plenty of freedom to change leaders in
mid-course.
And to pick bits and pieces from here and there, at least where
principals aren't directly contradictory.

Just admit it, you're a Cafeteria Catholic, aren't you ?

Me too but sans the Catholic. I took bits and pieces from many different
programs to find what worked best for me. For instance I took the
concept of long runs, without walk breaks, from Galloway because I
responded better both physically and mentally to distance. I guess I
still do. I took mile intervals as my preferred speed workout from
someone else. Etc etc.

We must remember, be it Galloway or anyone else, these are suggested
guidelines. You need to find what works best each individual. I don't
know many experienced marathoners that will say I'm a pure Mr. X or Mrs.
Y fan.

-DougF

I had used Galloway for my initial marathon training. Like Doug, if
nothing else he provides some nice training schedules. Even Galloway
doesn't REQUIRE walking breaks. I liked the mental satisfaction of
having run the distance in training before actually doing it in the
race.

So, IMHO Galloway's plan is good. There may be better ones for you but
it's not a bad place to start. And the key on the first marathon is to
set a goal to finish. Don't so much focus on time.

HTH
ed