Resources

You are here >> Home / Resources /

Training Programs

Running Clubs

Running School

Runners World Articles

Predict Race Performance

Newsletter: Volume 56, March 2004

March is a perfect month for 1) building a better conditioning base and 2) dropping down to shorter and faster races. See the tips below which can help you in both of these areas. I will also detail these and many other practical areas at my Running Schools in Davis, CA (March 20-21), Washington DC (April 3) and Atlanta (April 10). I hope you can join us.

This month we will continue to have a training newsletter and a separate nutrition edition in about two weeks. We still have room for you at our John Bingham Beach weekend (Mar 26-28).

Jeff Galloway

---------------------------------------------------------------------------------------------------------------------

Medical Advice—Always see a doctor for medical problems, especially one that wants to get you back out there on the sidewalks or trails. This newsletter is an offering of information from one runner to another.
---------------------------------------------------------------------------------------------------------------------

Building a better Training Base
1. Run slower one day a week and increase the length of that run by a mile.
2. Put more walk breaks into this run. If you have been running 4 minutes and walking 1minute, then do 3-1 or 2-1.
3. Run twice a day. If you have been running 4 miles on your running day, run 3 in the morning and 2-3 in the afternoon.
4. Keep track of your runs so that you do 3 sessions each week. Regularity is very important for establishing a base.
5. Instead of taking the day off when you are booked up, get out there for a 5-9 minute run. That short run will maintain your adaptations instead of losing them on a layoff day.
6. Once a week, run hill repeats. On each hill, run up and walk down. Run each hill a bit faster than you usually run by quicker turnover of the feet and legs. Beginners should run a hill that is 50 walking steps. Advanced runners can do a hill that is 200-300 walking steps. Those in between can run a hill that is between the two figures.

(See GALLOWAY’S BOOK ON RUNNING 2ND EDITION for more on building a base and what happens inside to produce a better base.)
---------------------------------------------------------------------------------------------------------------------

March Running Retreat —John “Penguin” Bingham
Running on natural trails and on the beach with other runners that share the joy of running reconnects you with the best of running. The individual running form evaluation, help with your training program, and information in key areas allow you to sort out the good info from the bad. About 85% of those who attend are simply trying to enjoy running more, stay injury-free for life, and get a training program for a goal. The interactive format allows you to keep asking Jeff and staff questions and get specific answers. Cost starts at $249. Rooms are also available.

* March 26-28 with Jeff and John Bingham—“the Penguin”
-----------------------------------------------------------------------------------------------------------------

Dropping down to shorter races
1. Reduce your distance: If you are marathoner, train for a half marathon for 2-3 months. Here are the other race reductions that I recommend:
- half marathoners drop to 10K
- 10K runners drop to 5K
- 5K runners drop to the one mile
2. Pick a race at this distance and write it on the calendar
3. Build your long runs up every other week to at least 6 miles (5K), to at least 10 miles (10K), and at least 16 miles (half marathon)
4. On the non long run weekends, run a 5K race—until the end of the season for your goal race.
5. Do a series of workouts on Tues or Thurs each week for your goal (see GALLOWAY’S BOOK ON RUNNING SECOND EDITION for schedules and details).
6. By building up the quantity of shorter and faster speed repetitions, you will improve your speed and your running form.
7. Later, as you build the length of your long runs for your longer goal race, you will be able to use this improved speed in the other speed sessions for that goal.
-------------------------------------------------------------------------------------------------------------------

Race of 2004: Durango’s Rocky Mountain Festival for Runners. There is a special treat waiting for you in Durango (SW Colorado) in early October. Located near Mesa Verde, in the “four corners” region, this restored frontier mining town welcomes runners with a friendliness not experienced in large towns. Run the marathon, half marathon, 5K and some trail races. Each day offers a variety of friendly, upbeat activities. Main Street is closed for the finish of the marathon, with a local festival and activities. Jeff will be conducting a running school, Saturday afternoon. “You really feel special in Durango, during the Rocky Mt Festival of Races weekend—special excitement,” says Jeff.
-------------------------------------------------------------------------------------------------

There’s still time to sign up for Running School!
These one-day sessions offer an individualized running form evaluation and the direct information you need to train for your goal, nutrition, fat-burning, getting faster, endurance, mental toughness, injuries and much more. Cost range is $99 to $199.

Upcoming Galloway Running Schools
* Davis, CA - March 20 or 21 (email carol.miller@jeffgalloway.com)
* Washington, DC - April 3
* Atlanta - April 10
* NYC - May 8
* Denver- May 15
* Deadwood, SD - June 5
* Flint, MI - June 9
* Portland, OR - June 13 with special guest Joe Henderson
* Manitoba - June 19
* Minneapolis - June 26
* Seattle - June 27
* Edmonton - August 21
* Moline, IL - September 25
--------------------------------------------------------------------------------------------------

If your goal isn’t motivating you any more . . .

Having gone through more than 120 marathon training programs, I’ve experienced many motivation letdowns. On most of these, I’ve rebounded, but on a few, I didn’t. Burnout and dropout are mental injuries. If you back off and adjust early, you can avoid major burnout later. Here are some adjustments to make in the middle of a training program, if you lose your drive:

1. Reduce mileage, and cut your running days to three. Walk a lot.
2. Run and walk in scenic areas, places that really motivate you to run.
3. Schedule a social run with a friend or a group of friends. Tell them that you need help. Have a good time and meet afterward for a snack or meal.
4. Have a “theme” run with friends: trivial pursuit, favorite character, best joke contest, best juicy story contest.
5. Do anything necessary to add more fun to your program: after-run rewards, special outfits, or shoes after specific long runs, etc.
6. Adjust your goal event so that it is more motivating. Stay at a special hotel, get some friends to meet you there, schedule weekend activities with your family, sibling or special friend (at events such as the Big Sur marathon, the original course marathon in Greece, or the Disney World Marathon).
7. Sometimes it helps to choose another goal event and adjust your training accordingly.

From Galloway’s Book on Running, 2nd ed. (Shelter Publications, 2002), p. 170
---------------------------------------------------------------------------------------------------------------------

Jeff’s Recommended Races (Jeff will be in attendance at all of these)
April 24 - Big Sur Marathon, Salt Lake City Marathon*
May 2 - Flying Pig Marathon
May 29 – Prince of Wales International Marathon
June 6 - Deadwood Mickelson Trail Marathon & Half Marathon
August 28 - Crim Festival of Races
September 25 - Quad Cities Marathon
October 3 - Twin Cities Marathon
October 9/10 - Durango's Rocky Mountain Festival for Runners
October 31 - Marine Corps Marathon
November 7 - Athens Greece Marathon
November 28 - Space Coast Marathon
January 16, 2005 - Lost Dutchman Marathon

Note: * Jeff highly endorses but will not be in attendance.
---------------------------------------------------------------------------------------------------------------------

The Home Depot Fitness Series - 2004
January 25 - Bank of America Gasparilla Distance Classic, including The Home Depot 5K Corporate Team Challenge, Tampa
February 1 - The Home Depot San Francisco Half Marathon & 5K
February 16 - Great Aloha Run, Honolulu
February 21 - The Outback 12K presented by The Home Depot, Orlando
March 20 - Borden Uptown Run, Dallas
May 2 - Walk for Hunger, Boston
June 27 - Terry Fox Shore Run, Seattle
August 28 - Crim Festival of Races, Flint
September 19 - The Home Depot Governor's Cup, Denver
September 15 - Al's Memorial Run, Milwaukee