Galloway Victory Breakfast

Today was our Galloway Training Program's Victory Breakfast, where we celebrate our accomplishments during the season we just finished. It is always a fun time filled with laughter, sharing running stories, and even some tears of joy. Everyone gets a chance to show off their bling and we leave with sore necks from wearing all those heavy medals. We had a great turned out today, with way more food than we could ever eat, and everyone seemed to have a good time. Jason came along to take photos, which we'll post later when we have a chance to go through them, but you can see a sneak peak throughout this post.

As part of the celebration, we acknowledge our runners for their accomplishments, including fastest marathon and half marathon finish times, outstanding rookie and alumni, as well as silly superlatives like fashionista and inspector gadget. It should come as no surprise to anyone that I won the "Data Geek" award, because I'm always logging all my work outs, crunching the numbers, updating our website, and making spreadsheets to share all the data I've collected.

What did come as a pleasant surprise was that they honored me with the Inaugural Lee Strickland Award. Lee Strickland was one of the first group leaders who contributed tremendously to the program. He passed away in Haiti during the earthquake, and this award was made in his memory. As stated in the nomination form, this goes to a runner who exemplified courage, kindness, and made his/her season less about running and more about overcoming obstacles and helping others. 

For once I was speechless, and I could not hold back the tears. I was so caught up in the moment, and trying to compose myself so I could say a few words, that I didn't even realized I got a standing ovation until I saw the pictures later. I was truly overwhelmed with joy and it was so nice to hear Laura's kind words when she introduced the award and everyone that approached me after. Even though I ultimately accomplished my running goals this year, the biggest reward by a long shot came from seeing the runners in my group and throughout the program accomplish their goals. There is something really special about seeing a new runner accomplish something they never thought they could ever do, and then hearing them plan to do it again :)

A million thanks to everyone in the Galloway Program who touched my life this year. I truly carried each and everyone of you with me when I ran my PR marathon race this year and no way could I have done this without you. 

But enough sappiness, here's a sneak peak at some of the photos from today's event, and a video one of our runners put together to promote our the Orlando Galloway program.

Group Leaders

Laura and Ric

Sole Mates - My Group

Running with Jeff Galloway

Jeff Galloway visited Orlando on Saturday, May 21 to kick-off our training program. We met at the track at 6 am. He mingled with runners for a bit, then talked to us about the program. I've met him and heard him speak before, but it's still very inspiring every time.

After his talk, we went for a short fun run with Jeff using 30/30 intervals. That's alternating 30 seconds of running with 30 seconds of walking. This is his usual intervals, and he can run sub-5 marathons every month using this interval, and as fast as 4:15! He even managed to average 9:30 min/mi for a half marathon with only 30s of running at a time. Amazing!

The shortest intervals I've ever done is 1/1, so I wasn't sure what to expect. I thought they would be too short and thus too jarring, but it's amazing how much faster you can run when you only have to do it for 30 seconds at a time. We averaged a pace under 12 min/mi, and I got to chat with him as we ran. So cool! I ran another 4 miles with my group, then quickly grabbed a bite to eat and changed before his running school.

The 3 hour running school was great. Most of the information I had already heard or read before, but there were a few nuggets of specifics I got out of it. But the best thing was just listening to him talk. He has a very conversational tone and it is very clear that everything he says is tried and true and backed by research. His answers to all of our questions flowed so naturally and I felt like I was talking to an old friend instead of an olympian athlete. I left there feeling inspired and eager to start training for my next marathon. We practiced some drills at the end of the session that I hope to incorporate at least weekly into my warm up runs.

Our Orlando Galloway training program official starts on June 4 with the magic mile. I'm sad that I'll miss it as I'll be flying back from Europe, but I'll be ready to hit the ground running with my group the following week. I'm so excited to start training for my next marathon and help others do the same!

Magic Mile in 8:25!

I didn't want to run when I got home, but Jason's enthusiasm rubbed off and made me feel guilty, so I got changed and headed out. The weather was fantastic, almost cold with the breeze, so I ran to the track to attempt another magic mile.

After a mile warm up, I went for it and was shocked when every lap was under 2:10 = 02:06 - 02:08 - 02:09 - 02:02. I paced myself perfectly, and still had enough for a little extra kick during the last lap. It was really windy, so the last half of each lap was a struggle but I didn't give up and I'm so thrilled with the results! This is over 30 seconds faster than my last attempt a month ago. I knew I was holding myself back, but I didn't know how much.

It's amazing to see how I've improved over the years, and I know I still have more in me.

• 5.16.2011 - 8:25 (-0:33)
• 4.16.2011 - 8:58 (-0:06)
• 5.10.2010 - 9:04 (-0:11)
• 9.13.2009 - 9:15 (-1:02)
• 9.26.2008 - 10:17

Per the Galloway predictor formula, I'm capable of so much more with the proper training and optimal race  conditions:

• 5K Race Pace = 8:58 min/mile (27:48) 
• 10K Race Pace = 9:41 min/mile (1:00:01) 
• Half Marathon Race Pace = 10:06 min/mile (2:12:19) 
• Half Marathon Training Pace = 11:57 min/mile (2:36:26) 
• Marathon Race Pace = 10:57 min/mile (4:46:40) 
• Marathon Training Pace = 12:57 min/mile (5:39:04)

I can't wait to see how this year turns out as I push myself to my true potential! :)

New Galloway Pace Group And Giveaway!

New Pace Group 
Today was my first long long run with my new pace group. Ever since starting Galloway training 2 years ago, I've been running with the 2:1 group. I occasionally tried 2:30/1, but didn't want to switch to a new group when training for my first marathon last year. Now that I have that behind me, I'm willing to push myself a little more and see what I can really do. We ran 8.25 miles today at an average pace of 12:08 min/mile. I don't think I've ever ran this distance so fast, but it felt good. I wasn't struggling (much) despite the heat and humidity, so I think this group will workout great for this aggressive marathon season I have planned.

Galloway Love
This week I realized how much I love and depend on this group. I have a friends list on facebook of all the people I've met through the group and it is nearing 40! They are an amazing group of gals that I would have never had the pleasure of meeting and getting to know without this group. In previous years, I always joined the group in October and only for the Saturday long runs. This year I'm joining them from the very beginning for all 3 workouts each week: Tempo/Hills on Tuesdays, Track on Thursdays, and Long Runs on Saturdays. I'm already seeing a difference in my running because I can be more consistent when I run with a group and push myself a tad more than I would on my own. I feel really strong and the walk breaks help me go further and faster without getting injured.

Sharing the Galloway Love Giveaway
As part of our registration fee into the program, we receive a Galloway Book and Training Journal, which is the same every year. Since this is my third season training with the group, I have duplicates of these books that have never been touched. I do not use the journal since I log all my runs online at dailymile, and I only need one book for reference, so I'm sharing the love and giving away the duplicate copies.

     

Galloway Training Programs Book
This book includes training schedules for beginners and time goal runners for a 10-miler, a half marathon or a marathon. It also has information on nutrition, issues for the "mature" exerciser, motivation and recovery plus some new concepts: Magic Mile, shorter "long"runs between the really long weekend sessions.

Jeff Galloway's Training Journal
As you record your daily efforts in this spiral-bound training tool, Jeff will lead you through the process of setting up a training program, step by step. Not only can you set up and record your progress for a year at a time, you'll be able to analyze the data in tables: logs for shoes, injuries, speed sessions. Graphs for morning pulse will help you monitor overtraining.

How to Enter
Post one comment letting me know why you want to try the Galloway training method (visit jeffgalloway.com for details) and whether you are interested in the training book, the journal, or both (only 1 prize per person, but you can enter both drawings).

For additional entries, spread the word about this giveway in your blog, twitter, etc and post a link (in the same comment) to each announcement (1 additional entry per announcement). Followers of my blog get an additional entry, but be sure to let me know you are a follower when you comment (you can become a follower today).

You have until Friday, June 25th at midnight (eastern time) to enter. The winners will be selected using random.org and announced next weekend. Good luck!

Magic Mile in 9:04!

This started out as a Three for Thursday post but it got too long so I'm making it three different posts.

Galloway marathon training started on Saturday with our magic mile timed trial. I was still unsure if the foot was healed, so I didn't give it my all for fear of making it worse and jeopardizing my chances to race the triathlon this weekend. I almost didn't even go, but since I was awake I figured I'd go walk and socialize. Once I got there, I did a warm up and then decided to go for it. But I held back a lot and ran the mile in 9:45 -- I didn't feel any pain, but I'm sure the insane humidity didn't help. I was disappointed, but knew I had done the right thing by listening to my body and not rushing into it. 

I ran the following day as part of a brick workout, and again on Tuesday, without any pain. The foot is all better now. Yay! So I tried the magic mile again this morning during our first track workout, and I ran it in 9:04! I was hoping for something under 9 minutes, but this is still faster than last September so I'll take it. I'm sure it will be under 9 by the end of the year. However, this MM time means that my sub-30 5k goal is well within my reach. Here's what the formula says my pace/times should be for the various distances.

• 5K = 9:37 min/mile (29:49)
• 10K = 10:26 min/mile (1:04:39)
• Half Marathon = 10:53 min/mile (2:22:32)
• Marathon = 11:47 min/mile (5:08:49)
• Training = 13:47 min/mile (6:01:13)

Monday Brain Exchange: Training

This week's Monday Brain Exchange topic is Training.

Question: How do you train? Do you use a schedule, have a coach or go with the flow? Do you train alone or with group?

For half and full marathons, I train with Track Shack's Galloway Group. The group technically meets three times a week on Tuesdays (tempo/hills/etc), Thursdays (track), and Saturdays (long runs). I usually only join them for the long runs on Saturday mornings (3 - 6 am start depending on distance) because it's easier and quicker for me to run on my own during the week, and then I get to sleep in a little :) I plan to join them at the track on Thursdays at 5 am starting in June to get in some structured speed work (maybe sooner so I can get used to it before I commit to being there weekly to set up the water cooler). We use Jeff Galloway's run/walk/run method for the long runs, but I typically run without walk breaks during the week for a little variety and to build up my endurance for short distances. However, I rarely race without walk breaks because I am always slower when I run non-stop.

For triathlons, I trained on my own and informally with some meetup groups (see my Orlando Groups page) and friends last year. Jason and I do some of our training together -- meaning at the same time -- but our paces are so different (read he is faster than me in all 3 sports =P) that we can rarely actually do it together. We did go on a nice bike ride this Sunday where we stayed mostly together. We'd sprint for a bit at our own pace then regroup and do it again. It was fun. I was going to join the Central Florida Tri Club at the Downtown Orlando YMCA this year for a bit more structure and coaching, but their training schedule is a bit ambitious for me. I don't mind getting up early once a week, but a 5 am start every single day is a bit much. Now that the Cady Way pool is open again, I may try swimming with the Winter Park YMCA Trimaniacs on Saturday morning if I can make it work after my long runs with the Galloway Group.

I enjoy running with a group for long runs, but the Galloway Group is the only one where I've really been able to click. Every other group I try, I am too slow or too fast (rarely), and no one else really runs the way I do. But that is ok because I enjoy running alone for shorter distances (3-6 miles, up to 10 if I have to). Running is a great way to clear my head, and is nice being able to do my own thing and not have to speed up/slow down for others.

If you live in the Orlando area and train with a group for any or all of the 3 triathlon sports, I'd love to hear your recommendations and experiences training with them.

Magic Mile in 9:15

I ran a 1 mile timed trial at the track last Tuesday in 9 minutes and 15 seconds! That's insane and over 1 minute faster than last year. This means that a sub-30 5K is closer than I thought, and I'm going to do my best to make that happen by the end of the year. I'm adding speed work to my running this year, so I hope to run my next half marathon a little faster. I'd by so happy with a sub-2:30 half marathon.

Below are my target race paces according to Jeff Galloway's predictor calculator based on my 1 mile time:

• 5K = 9:48 min/mile (30:23)
• 10K = 10:38 min/mile (1:05:57)
• Half Marathon = 11:06 min/mile (2:25:25)
• Marathon = 12:02 min/mile (5:15:03)

1 mile time trial = 10:17

I ran a 1 mile time trial yesterday in 10:17 without walk breaks. Rock on! If I had known I was that close I probably could have pushed it to 10, but I am still super proud of my efforts. This is really fast for me and I've sure come a long way since April.

This means I have it in me to run a 5K well faster than I have been, but I always seem to hold back. I run faster than in training, but I know not as fast I could. According to the Galloway race prediction formula, I should be able to finish in less than 34 minutes (just faster than an 11:00 pace), but that seem awful fast. You also have to adjust for heat and humidity by 30 sec a mile for every 5 degree temperature increase above 60F, so realistically it might be closer to 35 or 36, but either would be a huge PR for me. It should be cooler tomorrow morning than it was yesterday afternoon when I did the trial, so we'll see.

I am hoping this beautiful weather continues tomorrow morning and I can push myself to a new PR at the Miracle Miles 5k. I'm going to give it my best shot and see what I can really do. I'll use walk breaks because they'll help me sustain the pace for the 3 miles, but I'll really push it during the run segments, especially the last mile. Wish me luck!