Galloway Long Run #13 (Plus Pancakes!)

I had a 6 mile run/walk on this morning's calendar, and I'm happy to report that I completed it. It was a good bit slower than last week's run, but it felt really good to finish it AND stay on track with my training schedule.

I started at about 5:30 AM on the Bent Creek Greenway in Raleigh, and followed it to the Shelley Lake Trail. This YouTube video (done by someone else) shows my path today (though I went the opposite way around the lake):

While I was on the trail, I passed a number of other Raleigh Galloway runners, and it was fun, as always to see them out there. Even though I'd set out on my own this morning, the camaraderie among the group as a whole is very encouraging! Thanks to Ashby for shooting this picture of me in passing!

After the run, we had the annual Raleigh Galloway/ North Carolina Roadrunners Club pancake breakfast, cooked by volunteers who gave up their training time this morning to cook for over 400 runners! The food and company were great!


Here's a map of my run/walk course this morning:

Galloway Run #12 Complete

Boy, this morning's run was a hot one! I'm glad I started early, got about 3 miles in (starting about 5:10am) before the regular Galloway run at 6:30. The time & temp sign I passed on the course around 5:15am read 82F, and it warmed up pretty quickly as the sun rose. Those first 3 miles were relatively flat, but the regular course for the Galloway group was pretty hilly through the North Hills neighborhood. I was glad I only had two more miles to do. My new training plan called for 5 miles today, but I ended up doing 5.26 miles in 1:45:01, for a 19:57 average pace. It's my best average pace for a long run since shorter mileage in early July, so I'm pretty pleased with the progress, especially for a hot, hot day. The rest of the group did longer miles, but I was happy to complete the assigned mileage on my newest training schedule. Week #1 is in the books!

Afterward, I got a little bit of walking in by walking to the nearest Panera, instead of driving, to meet some Galloway friends for breakfast. From there, George and I went to a nearby gym that has a saltwater pool AND hot tub, great for soaking!

I'm still having some lower back pain, muscle spasms, I think, which I first noticed after the run. I did a little hand massaging, then foam rollering, but both hurt!! I'm off to try an ice pack.

Here's my course map of today's run.

Galloway Long Run

This morning the Raleigh Galloway group met at the Athlete's Foot store in Cameron Village for our long run. This course has a reputation for being hilly, and it was very humid and hot today too! It ended up taking it slower than usual, but I made it! My goal for today was 6-7 miles. I did .20 mile as a warmup before the official group run started. Once the run got going, I made it to the bridge over I-440, the first time I've made it to the bridge this year, so it was a personal milestone. Making it to the bridge also meant I was at the 3-mile mark and had 3 miles to get back to my car! It was a long 3 miles back, and my 30 sec/30 sec run/walk intervals broke down going back. The pain in my right toes returned in the late miles, a little discouraging. I was glad to finish my longest run/walk of the season, though. Time on my feet. It's done.

.20 mi 4:19
6.02 mi, 2:03:00

Training Update

Saturday's Galloway training run went pretty well, even though it was a hilly course. I struggled at times to keep up with the group for the first half of the run, but after a pit stop at a Burger King bathroom along the way, I did a good job of keeping up with the group on the way back to The Athlete's Foot in Cameron Village. I ended up doing 4.32 miles in 1:26:08, a 19:56 min/mile average pace (which included a walking warm-up at the beginning). I was happy to get the average pace under 20:00 min/mile, definitely a milestone for a "long run" that doesn't include the Magic Mile like the second Galloway run did.

I took Sunday off to recover and spend time with family, but I was back at it yesterday morning. I was planning to run outside, but rain sent me inside to the gym treadmill for a pre-work. I ended up running for 2 miles straight in 37:08 minutes, an 18:34 average pace! I'm happy to see that progress, though I know it was on the treadmill and not outside! I worked to keep myself from trying to go faster, and I'm glad I held back a bit. I was pretty tired from the workout (which included some strength training after the run) for the rest of the day.

This morning, I decided to give my feet a break at the gym, so I rode the bike for 6.41 miles in 37:00 minutes.

Welcome Back, Speed Workout!

I did a speed workout this morning for the first time in AGES! It was long overdue, for sure!


I was inspired, in part, by last Saturday's Galloway group training run, a 4-miler which included a "Magic Mile." I was the last one to finish the 1-mile test, with an 18-minute mile. Now, my average pace for the 4-miler is my best in quite a while, but I'm still at the back of the pack.

On Monday, I ran/walked 1.52 miles outside for 31 minutes, pretty slow, but I was pretty tired from Saturday morning's 4-miler, followed by two fun days of Duke graduation festivities and family time (congratulations, Laura!). Yesterday's exercise was a slow walk, so I decided I'd better work on speed today.

So, I decided to head to the gym and do my speed workout on the treadmill to help me ease into it. After warming up on the stationery bike, I did four 0.25 mile repeats, at 3:47, 3:46, 3:46, and 3:45. It's a good starting point, I think. My legs were pretty spent, but not totally (which is a good thing, since I still had to go to work!). In time, I'd like to build up to Yassos, the mile repeats, and plan to do some on the track or road too.


Clipart from Clipartheaven.com

Galloway Season Starts Again!

Me, George, Jeff Galloway, Margaret

It's been a busy weekend for the start of the new Raleigh Galloway season here in the Triangle. Friday night, pace group leaders and their significant others were invited to the program director's home for a meet-and-greet with Jeff Galloway. This is the second year I've gotten to attend this event with George, who's a pace group leader. It's a lot of fun to visit with the leaders, and to re-meet Jeff Galloway. He is very personable, knowledgeable and encouraging. The picture on the left is from the Friday night gathering. Jeff Galloway is the man in the cap.

The Raleigh Galloway Program Annual Kick-Off was yesterday morning at the North Carolina Museum of Art. George and I both volunteered, so we were there at 7:30 AM! It was fun to see the large crowd (350+), including a number of people I know in the running community. Afterward, George and I participated in the 3-hour running school that Jeff Galloway ran at a nearby wellness facility. It was my third year doing the running school, and I enjoyed it a lot. It's been a little different each year, depending on who's there, mostly. Galloway changed the format a little bit this year, too.

After leaving home at 7:00 AM, we got home around 4:00 PM, after a day full of talking about running, but without actually running at all! It was a fun day, though!

I had planning on doing a 7-miler this weekend, but all I could muster was a 1.5 mile walk at Umstead State Park this morning. I was feeling pretty tired, and my right ankle's tendonitis is fussy from all the standing this weekend. Otherwise, it was a nice, but hilly walk.

Weekend Walk and Workout

Yesterday morning, I joined the Galloway Pre-Season Run from Raleigh Running Outfitters in Cary. It was nice to see some "old" folks and meet some new people! I walked 4 miles in 1:21:56, with negative splits on all miles!
1) 20:40
2) 20:37
3) 20:21
4) 20:13

I was going to do the Cary Road Race this coming weekend, but have decided to pass on that and continue to work on endurance in light of the New River Half Marathon on May 7. I haven't signed up for it, but would still like to do it.

Today I went to Gold's Gym at North Hills Mall, and really enjoyed my workout there. I did 2.82 miles in 37 minutes on the elliptical machine, then did some upper body and core strength training. I also sat in the steam room, which was like dessert after the workout, especially with the eucalyptus spray! Mmmmm!

Another Personal Distance Record in the Books!

I rejoined the Galloway group this morning for the 18 mile long run/walk mileage. I wanted to see everyone in the group and wish 1st time racers in next weekend's Virginia Beach Rock and Roll Half Marathon well, and George also wanted to try running with a faster pace group for part of the morning. (George and I had done our own long run thing the past two Saturdays.)

So, George and I got to today's meeting place and started off with some other early morning starters at 5 AM, but the two of us kept a slower pace going and managed 3.9 miles before returning for the whole Galloway group check-in and send-off. From there, I started out with "my" pace group, but assured them that they didn't need to wait with me, as I was stocked with my Garmin Forerunner, a map, money, my cell phone, water and energy food, and my iPod.

Lo and behold, Jackie, one of the pace group leaders, and I started talking, and she ended up staying with me all the way until my mile 11.2! I kept trying to encourage her to go ahead with the rest of the group, but we had a fun time chatting all the way back to the Panera near our starting point (and a popular Galloway hangout after our long runs). George arrived at Panera shortly after we did, and after making a pit stop and refilling my water while George got something light to eat, we headed back out for the rest of my mileage. We ended up back at Panera with my mileage at about 16.7 miles, so I headed back out on my own while George headed into Panera to wait. I finished on my own, which felt both strange and refreshing. After expecting a lot of alone time and not getting any, I enjoyed both the unexpected company and the time at the end to dig deep by myself and gut it out.

So, I ended up finishing 18 miles using (mostly) a 1/1 run/walk ratio today, in 5:40:02, an average pace of 18:53. Yes, it's still quite slow, but the beauty of this number is that on my last personal distance record of 14 miles two weeks ago, I had an average pace of 19:06! Today, I averaged 13 seconds per mile faster, eventhough I was out on the course for an additional two miles. I'm pleased that the changes I'm making in my workouts overall are finally showing! I still have some hard work between now and the Outer Banks Marathon, but I am feeling encouraged.

Here are my mile splits:
1) 18:31
2) 18:06
3) 19:44
4) 19:58
5) 18:55
6) 18:03
7) 18:35
8) 19:04
9) 18:38
10) 18:47
11) 18:40
12) 19:02
13) 19:05
14) 19:25
15) 19:27
16) 18:46
17) 18:35
18) 18:38

Afterward, I finally had a bite to eat at Panera, and came home to a shower, then an ice bath! Ahhhh! Now I see a nap in my future! :)

10 More Miles in the Books

Well, today's 10 miles is in the books, and that's the best thing I can say about it, really. *sigh* Just one run, though, right? :> I think I had high expectations for it going better than it did, since I've gotten some great advice from fellow runnings, altered my mid-week workouts to include more and faster mileage as well as some hill work, lost some weight, AND took a rest day yesterday.

George and I set out 30 minutes ahead of the rest of the Galloway group, in part to try out a new run/walk ratio of 20 seconds running/40 seconds walking that Jeff Galloway suggested I use for long runs. (I emailed him a couple days ago about my struggles with my pace.) George and I decided we wanted to try going out slow, and going faster along the way, a try a negative splits. We walked the first mile, and started the 20/40 ratio in mile 2. My personal goal was to finish with an average pace of under 18 minutes/mile.

We both felt like we left a lot on the course, more than the numbers reveal. The heat and humidity did have an effect. One of my wishes is that we'd started out a little faster, walking less at the beginning.

Mile
1 20:45 (walk)
2 17:57
3 18:39
4 18:01
5 18:28
6 20:21 (after our McDonald's pit stop)
7 18:37
8 18:25
9 16:33 (Fastest mile, when we realized how slow our pace had been on G's phone calculator)
10 18:45 (Tuckered from picking up the pace in the last mile)
.38 6.26 (On target for a 16:51 mile, ran part of the way in)

Total for the run was 10:38 miles in 3:13:01, an average 18:35 pace, with 3109 ft. of ascent. I've put on a good face for George, but I'm pretty deflated about today's run.

Today was the annual Galloway pancake breakfast after the run. I had some orange slices and juice, but didn't feel like much else. *sigh*

I think I'll have a light run tomorrow to get back in the saddle. Meanwhile, I think I'll continue to tweak the run/walk ratio, as well as my workouts overall.

Saturday Long Run/Walk on the American Tobacco Trail

Today I started my run on the American Tobacco Trail a little early, getting a mile in before meeting up with the group. (Since George and I are getting ready for a get-together at our home, I thought I'd finish up early with the running.) I ended up finishing with the group, though, and finishing well behind a lot of the group---again. :( With the occasional Garmin Forerunner "malfunction" (me forgeting to restart the Garmin after a water break a couple of times!) I ended up clocking 10.22 miles of run/walking in 3 hrs, 3 min, an 18:06 average pace.

At the end of today's run, one of my pace group leaders suggested today that I try another half marathon instead of going for the full in November. *sigh* I'm not ready to give up on the full marathon yet, not ready to delay the goal for another year. I don't want to be stubborn, but in a way I do want to be stubborn, ya know?!

Okay, so what do you do to get faster?

Speed work is an option, but I don't have access to a track. I've tried some of the electrolyte powders in water during running, but haven't found a flavor I like yet. Any thoughts?

Blah! Summer Cold!

I'd been planning to get another run in today, but when I woke up this morning, yesterday's sniffles had become today's stopped up nose. Ugh. So, I decided to head for the gym instead.

1) Walked 1.75 miles (30:07 min) on the treadmill, with up to a 1.5% incline
2) Rode 2.69 miles (15 min) on the recumbent bike, pushing the resistance up to 7.

I've decided to try to make the gym workouts a little more productive, without overdoing it. Right now, I feel tired and a little sore. I'll try to get to bed earlier tonight, in hopes that I'll feel better for tomorrow's run.

Last night, George and I joined the Raleigh Galloway group for a Happy Hour at the Twisted Fork in Raleigh, and had a good time visiting with folks. It was fun trying out a new (to me) restaurant, too!

Yesterday's Long Run

While I was out walking this morning, I realized I never got around to posting about yesterday's long run with the Galloway group. Part of it, I think, is that I'm starting to feel and sound like a broken record! I ended up at the back of the pack AGAIN! Man, it's discouraging! I did go 12.5 miles, but in 3:48:00. (Okay, it's a bit of an estimate--but a darn good one, based on several Garmin Forerunner comparisons. I'd forgotten to turn mine back on after a water stop once.) Average pace stunk again! *banging head against palm of hand* Okay, I'm pouting about it again! For a little motivation this morning, I pre-ordered a paperback copy of Dean Karnazes' 50/50: Secrets I Learned Running 50 Marathons in 50 Days--and How You Too Can Achieve Super Endurance!
Have any of you read it?

After the run/walk that lasted forever, George and I joined some of the Galloway group at the Panera on Six Forks Rd., and a guy walked by on these strange leg-things. (See the picture above.) We were curious, so we all ended up having a nice conversation with him. The leg things, it turns out, are called power risers, and he walks around on them for exercise! He was very trim, so he was a good spokesperson for them. Here's a video from YouTube, demonstrating them.

Long Run Blahs

This morning I did a long run/walk with the Galloway group at Shelley Lake. The scheduled run was 10 miles, but I only did 8.43 miles in 2:32:00, about an 18:02 pace. Blah. Eventhough the distance was still the longest I've run this summer, I'm still pretty discouraged. I think I stopped short because the parking lot was close, George and Jacob had stopped at 6 miles and gone ahead to Panera, and most of the rest of the group was way ahead of me. Blah.

I did do a 1:1 run/walk ratio with the group for most of the first 6 miles, but walked a good bit of the last 2+ miles. Still, it was basically a fast walking average pace. Blah. And here I'm wanting to pick up my pace and be able to join and hang with the 13 minute pace group before the end of the season. Instead, I'm slippin' and slidin' back within my own pace group. Discouraging.

I think I need to work on an attitude adjustment, and remember the big picture. Building endurance without injury is key here. But when will speed come? I'm working on my diet, sleep, and hydration throughout the week, and I'm getting my mid-week training in. I must be missing something. Maybe it's just patience! ;>

On a positive note, we joined some other Gallowayers at Panera for brunch after the run/walk, and that was a treat! It's such an interesting, fun group of people who run with the Raleigh Galloway group!

Today's Mixed-Up Galloway Long Run

I returned to Raleigh for the Galloway training run this morning, with a very hilly 8+ mile course on the schedule. I started out with the 14/15 minute pace group, which decided to walk without my realizing it for a while! That felt a little off. Soon after, George told me he was going to catch up with the 13 minute pace group because he wanted to run some. He went ahead, and at the restroom break at Crabtree Mall, I decided to join him in the 13 minute pace group and see how it went. I enjoyed doing the 1:1 run/walk ratio for a while, but started fading and ended up way at the back of the group. George stayed with me pretty much, and eventually we decided we were far enough in the back of the 13 group, that we would wait for the 14/15 min group.

So, we started walking with the 14/15 group again, but eventually we were at the back of the 14/15 minute group, after pushing ourselves in the 13 min group for a while! So, now I'm feeling a little discouraged about being in the back of two DIFFERENT pace groups today, instead of being in the middle of just one pace group that chose to walk today. I hope that later, I'll feel okay about having tried the 13 min pace group, eventhough it didn't work out today.

Busy Tuesday

I kept the workout short this morning, as I had an appointment with the doctor this morning.

1) Walked 1.75 miles (30 min) on the treadmill
2) Ran 0.15 mile (2 min) on the treadmill---yes, pitiful, I know!
3) Stretched IT bands and did hip and glute strength exercises

The orthopaedist was glad my IT band was doing better, and said the knee noise is crepitus. No arthritis yet. She tested my quads and hamstrings, and said I REALLY need to work on flexibility and strength for my knee health. So, I'm planning to try a yoga class tomorrow night (hoping I can get away from work on time!).

Tonight, George and I joined the Raleigh Galloway group for a happy hour at Tobacco Road. I hadn't been there before, so it was fun trying a new place and seeing familiar faces. It was fun chatting with runner friends in normal clothes, with hair down and no sweating. I ended up eating supper there, a tomato and avocado sandwich with cheese grits as my side dish. It was yummy, and a wonderful change of pace.

Galloway Long Run

I joined the Galloway group again today for another long run, 4 miles on the calendar for today. It included the "Magic Mile," one of Jeff Galloway's predictors for training and racing. We met at the Fleet Feet store in Raleigh, warmed up a mile, then did the Magic Mile. I finished in about 14 minutes, which puts me in the right training group for now.

Those first two miles were a gradual decline, so the last two miles where back up the hill. After pushing a little in that mile run, the incline is a little tougher! I'm trying to adopt a good attitude about hills in training, though. They can only help, right?! :)

George ran with the group again today, and ran a 12 minute mile. He gave it just about all he had to run the Magic Mile, though, so the last two miles were tough for him.

I was feeling chatty today, so I enjoyed getting to know some other runners, both in my pace group and in some others. After the run, people milled around, eating the snacks and drinking water, so I enjoyed walking up to fellow groupies as well as people I didn't know, and asking them how their run went. Eventhough I consider myself an introvert, I get this way sometimes! :) Part of what helped is that I still have some energy left after these shorter runs, plus George was shopping for new shoes, and since we rode together, I had some time to kill.

I ended up run/walking 4.01 miles in 1:03:02, a big improvement, pace-wise, over last Saturday (by about 45 seconds), eventhough I walked and talked some extra.

I ran in a new running (and wicking) shirt from Lands End, by the way, and I loved how it felt! Cool blue color, too!)

Sunday Morning Workout

1) Rode 8.1 miles (45:02 min) on the recumbent bike
2) Stretched about 10 min (IT bands, glutes, hips)
3) Walked 1.16 miles (20 min) on the treadmill
4) Ran 0.40 mile (5:01 min) on the treadmill

I'm a little achy today after yesterday's Galloway group run, but not too bad. It's nice to have something beginning to resemble a long run under my belt again. Nice way to end the month.

I keep thinking about a conversation I had yesterday with a lady who was trying out the Galloway group, and mostly walked at the back of the pack with a friend of hers who ran with us last year. She said it helped having Janet with her, but that she still got discouraged. I shared with her some of the things I went through last season, and let her know that consistently showing up helps a lot. I hope she sticks with it.

Meanwhile, George is a little sore today, himself, but isn't complaining too much. I'm still really impressed that he stuck it out and finished yesterday. He's going to give it one more week before he decides whether or not to join the Galloway group.

Running Highlights of 2008

1) My mileage goal for the year was 1000 miles. I won't break that goal, but will finish with a little over 800 miles for the year. I'll shoot for 1000 miles again in 2009.

2) My highest monthly running mileage total was back in January, when I ran 114.3 miles. Looking back, this was a surprise to me, but not really, considering I had a groin strain in early February, probably from overtraining. In early March, I broke my nose (and fell on my right knee as well during that tumble), which put me out of commision for a couple of weeks. Building the mileage back up after those injuries was long and a bit tedious.

3) I signed up for the Raleigh Galloway Marathon Training Program in May, and decided mid-way to train for a half marathon instead. I finished the City of Oaks Half Marathon, my first one, on November 2 in Raleigh. I met a lot of fellow runners through the Galloway program, which was a big plus! I haven't met so many people at one short time frame since I first joined the Junior League, and college before that. I learned a lot from those runners, and appreciated their support through training and the half marathon race.

4) I ran a 5K PR in February at the Run for the Roses 5K in Raleigh. I first detected the groin strain during this race, which slowed me down afterward.

5) I logged new road race distances in the 1-mile and 4-mile. That means automatic PRs, right?!

6) I discovered several new running trails in the area, mainly with the Galloway group, but some on my own. I enjoyed outdoor training runs this year with the Garmin Forerunner I got for Christmas from my sister last year.

Race Report: 2008 City of Oaks Half Marathon

This morning I ran the City of Oaks Half Marathon in Raleigh. I was a bit nervous about finishing within the race time limit of three and a half hours, but I decided to go for it. It was a beautiful morning to be out running, and I was looking forward to seeing some people from the Galloway training group there. George went with me too, and gave me a great pep talk before the race started.

Some of the Galloway group runners met up at a predetermined spot before the race, and it was fun to see them. I came across even more of them on the race course, which was encouraging! A number of Gallowayers also volunteered at a couple of different water tables, and others were scattered along the course to cheer people on. That was a great pick-me-up, especially in the later miles!

I really enjoyed the course, eventhough it had some hills! It started on the NC State campus, and went through parts of downtown, around the capitol area of Raleigh, down Hillsborough St. on different legs, past St. Mary's School (my high school alma mater) and Meredith College, and down around the NC State Vet School, before heading back to the Centennial Campus of NC State. Not too far from the finish line, I spotted our local CBS affiliate station, WRAL, which was kinda neat to see, too.

I used the run-walk-run method I learned from training with the Galloway group through the summer. I started out running 2 minutes and walking 1 minute, then repeating, but decided to scale it back to running 1 and walking 1 minute, and that worked out well for most of the race. Sometimes I ran extra or a little less, depending on water and porta-john stops. Once my feet started hurting and my legs got tired, I knew that I could last for a minute's worth of running, at least!


The porta-johns were a life-saver, by the way. I ended up stopping at every available one! While I was thankful for them, I don't want to have to use another one for a long time to come! I hope that my innards settle down for the next half marathon I do. I'll definitely try to alter how I eat/drink in the couple of days prior to the next half marathon.


The plantar fasciitis in my left foot really started bothering me the last couple of miles, so I did a lot more walking. When I got within the last mile or so, I started running more. Seeing the finish line ahead of me was such a relief, like a magnet pulling me toward the time clock!

George had our digital camera, and spotted me in the white shirt and shorts in the background. Audrey, an acquainance from ERUUF (who I didn't even know was in the race) is in the black shirt in the forefront!






I was sooo tired!








Still heading toward the finish line, I was on autopliot by this point!






George happened to catch my gun time of 3 hours, 22 minutes, 52 seconds on the big clock. Official results are already posted, and my chip time was 3:19:24. I was back in the pack at the beginning of the race, so it took me three minutes and change to cross the starting line.





After the race, I saw Susan, the Junior League friend that I ran with in last December's Jingle Bell Run. She's the one who let me know about the Galloway training program in Raleigh that I joined (so did she), so it was fun to see her during and after today's race. I also saw Audrey from ERUUF, as well as Suzanne from Team in Training, whom I met on last weekend's long run on the American Tobacco Trail (she was manning a TNT water stop), after the race, and it was fun to have hugs and congratulations all around after the race!

After the excitement of finishing, getting my finisher's medal, and getting some water, I remembered how exhausted I was! It was a challenge walking to the car, and I was thankful George was there to drive us home!


I've been working toward this goal for so long. Now I'm feeling a little bit of "What's next?!" I definitely want to do another half marathon. Maybe there's a full marathon in my future. But first things first--more rest, and more water!

Long Run Inside

I decided to take it easy on themy 10-mile run this morning. The Galloway group was going to run a hilly course, and my week was busy enough that I didn't feel like going there. So, I headed for the gym this morning to run on the treadmill. I had to break the runs into chunks, since the treadmill only lets me do an hour plus a few minutes of cool down. My total was 10.17 miles in 2:33:00, for a 15:02 pace! I did most of this on a 1-1.5% incline, so that it would be a little harder. I'm excited about the faster pace, even if it was on the treadmill.

I did do some walking, but I ran for the whole first hour, and it felt good to find out I could do that. Now, in the middle of the day, I am pretty tired and sore, but nothing that a nap won't cure. Okay, and maybe a bubble bath later. :D