What if they set up beds at 10, 15 and 20 miles, would a
short nap help your finishing time?
What if they set up beds at 10, 15 and 20 miles, would a
short nap help your finishing time?
fred wrote:
What if they set up beds at 10, 15 and 20 miles, would a
short nap help your finishing time?
Would they stop the clock during my naps?
I tried it and got to ~3:18 w/ Galloway.
I used it for a half when I started running again a few years ago. I'd already signed up for it, but got injured a couple of months out and lost a lot of training time. I did a lot of cross-training and ran to each mile marker, then walked a minute. Helped a lot and I recovered very quickly.
I have the 1984 book and 3 of his most recent books: Marathon FAQ, 5k/10K, and Running Until You're 100. The advice in the 1984 book is largely contradicted in his later books.
Stretching is an example. He advocates stretching in the 1984 and advises against it in the most recent books. There is nothing wrong with changing your mind in the face of evidence but I would not use the 1984 book for present day training advice. Stick to his latest works; they are the product of many more years of experience working with runners.
I havent tried Galloway yet in a race. However, I have done the run/walk on longer runs of up to 3 hours. I currently have PF and never thought I could handle 3 hour runs but I did one recently. The walk breaks made it possible. I also watch my heart rate with my Garmin so that I ran 8 mins. and walked 1 min. but always trying to keep the HR at about 70% of max. It worked out very well. My foot was a little sore the next day but not nearly as much as I would have thought from a 3 hours run. I'm impressed. The PF is not resolved yet so I cant go on the full blown Galloway program but I intend to as soon as my foot heals.
For my 2:59 first marathon (at mid 30s) I used Galloway in the following way: I would run a 2 mile loop and walk about 30 seconds at one mile and walk about 30 seconds at mile 2 (and drink and eat during this second break).
This approach helped me get up to doing regular 20 mile runs. It was easier to go out and do 3 hours of running when I knew I could walk a bit every mile. I definitely got a bigger base this way than I would have. (It was kind of like, "OK, I can do one more mile.")
I also did as many mile repeats as I could. And Galloway says it's OK to walk a while between repeats which allowed me to do more than I would have.
And during the marathon I walked through the water stops which worked well for me, too.