Galloway style HM and marathon training - Marathon Running ...

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Galloway style HM and marathon training

Bazza1234
Bazza1234Marathon

I have trained for and run 3 HM's using Galloway "principles" - I have never followed his training plans to the letter for these mostly I think because of the REALLY slow training paces that he recommends. However, I have decided to follow marathon training plan in principle - and because his long run mileages are SO long, I am using his slow training pace. I recently ran a 10K in 1 hour 15 minutes - and using his calculator, I have a potential to run a marathon at 13:30 mins per mile and train at 15:30 mins per mile - if this was to come to reality , I would complete the course in a little under 6 hours. ( my goal) I have stared using quite short run/walk ratios and have been averaging easy runs around the 14:30 mins per mile pace. VERY slow but have been quite easy so far (up to only 5 miles - but have done a total of 14 miles this week ) and I feel quite positive now about using this pace. For my previous HM's I trained at around 12 mins per mile and ran the races at around 11 mins per mile. But the thought of 42.2K has me quite "daunted" !! : ) - so slow and steady as she goes!!!!

21 Replies
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Tbae
TbaeMetric Marathon

Amazing challenge Bazza.

Daunting indeed.

Your experience, knowledge and determination are certainly upto the task.

Hope you got past your recent health challenges and good to see you forging ahead with your plan.

Your are extraordinary and all the very best with your training and come the day your 6 hour management.

I am afraid, if ever, I would be more like 7 plus.It is a good shift to put in.🙈😂

Very interesting Bazza, and every good wish.

💥🏃‍♂️💥🔥

misswobble
misswobbleMarathon

I think you’ll be good with those pace times 👍 I Jeffed my marathon and finished in just under six hours. I finished well i thought, and was in good condition at the end. Post run recovery was good and I felt fine in the aftermath and in the following days. That was the idea and it worked.

I plan on using Galloway for my next marathon but hoping for an improved time as am training a bit faster

Good luck 💪👍

Tbae
TbaeMetric Marathon in reply to misswobble

Go woman of steel.💥🏃‍♀️👑💥🔥

misswobble
misswobbleMarathon in reply to Tbae

... and on that note I’m outta here 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

Tbae
TbaeMetric Marathon in reply to misswobble

Enjoy your run.👍👏👏 or was it something I said.🤔🙈

Either way maybe it works.

Going soon myself.💥🏃‍♀️💥

misswobble
misswobbleMarathon in reply to Tbae

I was just off for a run matey! Had a lovely pootle along the canal, which was rammed ! Never seen so many folk all in one place. Canal Day! Lovely to see mind you

ju-ju-
ju-ju-Administrator

I love this...l the more years I’ve been running, the more I move towards a slower but stronger approach. I do Galloway ( juju style) and it really works for me on my challenging trails. I like your plan, you will finish strong too with that approach. I see so many people go hell for leather and then don’t run again for ages because they have wrecked their bodies.

Bazza1234
Bazza1234Marathon in reply to ju-ju-

Tell us more about Ju-Ju style Galloway training :).

Wife and I went camping with our motorhome club this past weekend , in an area that I don't know very well. I planned out a route to do 5K's on Sat and Sunday mornings . Using a short 20sec/30secs ratio , I started out and thought how easy it was , especially seeing as how I was "allowed" by Galloway to go as slow as 15:30 mins per mile :) BUT I did not realise just how many hills there were on this route nor how steep they were and although I finished the course , I did not "enjoy" the run and hurt a bit at the end (feet) . Next morning I awoke a bit tired but still determined to do another 5K - decided to walk ALL of the uphills and run non-stop down ALL of the downhills and run/walk the flats ( I believe this is what ultra runners do. ) This turned out to be much better/easier and I still maintained the previous mornings average pace. :)

ju-ju-
ju-ju-Administrator in reply to Bazza1234

That sounds really good. My method uphill is to count to 100 running then walk for 20 or 30 secs if I’m tired. I’m really steep craggy bits I count to 50 running then walk 20 or 30 secs. It really does work

misswobble
misswobbleMarathon in reply to ju-ju-

I thought of you today Ju as I found some new woods to run in, and the sloping route had "steps" formed from tree roots. It was brill! Fast feet, fast feet, I said to myself as I tripped down them Fun innit!

ju-ju-
ju-ju-Administrator in reply to misswobble

Yep it’s fantastic... and as you’ve found it’s great ankle strength training too!!!

misswobble
misswobbleMarathon

I stood on one leg while brushing my teeth and thought the same thing 😁. Dun ‘alf make you wobble

pinkaardvark
pinkaardvarkHalf Marathon

Interested to know what the motivation is to do a marathon at near walking pace? I appreciate that sounds a challenging question, it's not intended as such. I just wonder what you get out of completing a marathon at little more than a quick walk pace. My quick walk is about 9min per k so would take just over 6 hours to yomp a marathon, but have never thought of it as a walking challenge. I used to do lots of long distance walking a few years back and to be honest distance was never important other than how far I could get between one campsite and the next in the light and a marathon seemed like a running concept.

I watched a chap on youtube who set out to do a marathon with zero training. He wasn't a runner but was a young chap in his twenties, he actually managed to run pretty much the first half and then walked the second, so you could call that jeffing of a form. But I just couldn't see the point, he finished in 6 hours also.

ju-ju-
ju-ju-Administrator in reply to pinkaardvark

I think it depends on what you want from your running, its not about speed for alot of us, but then it is for others. Its all good and it all gets us off the couch.

Bazza1234
Bazza1234Marathon

My "quick walking pace" is more like 10:30 mins per k. My goal is to finish the marathon at 9:00 mins per K or better - this is the minimum I could do to avoid the cutoff of 6 hours 20 mins. I have actually done a HM in 2hours 23 mins - but that was a couple of years ago and there has been much water under the bridge since then. It is said that a first marathon should be done to simply finish - without any time goals at all. My primary motivation to complete this marathon is to get the nice t-shirt that they got this year!!!!

Bazza1234
Bazza1234Marathon in reply to Bazza1234

and there will be approx 7500 participants so I won't be last!!

pinkaardvark
pinkaardvarkHalf Marathon in reply to Bazza1234

I can't argue with that, it would seem setting a time target is a good way to discover the injury couch for many. My own longer running has let a degree of jeffing creep in, usually as it's all trail runs and I have to stop often to figure out wtf I am lol.

Lordi
LordiMarathon

I saw lots of "jeffers" on my first marathon last weekend. A lot of them seemed to be members of marathon running clubs. There was a bunch of 5 runnners who yo-yoed past me for most of the course and beat my time marginally (I think they chased the 04:45:00 bunny then walked when they caught him up). The walk 1 min run 2 or 3 mins system they used seemed quite effective. There was an obvious "old hand" with the group who looked like an accomplished runner/ group leader. They certainly seemed to be exerting less energy than me and were relaxed enough to chat all the way round! I jeffed the water stations each time up to the bins for the paper cups and that really does help with a bit of recovery and I say that as someone who hardly ever walks on training runs (even 29/30 km ones) except when with a running buddy who's a leg swing addict.

Sorry for the ramble but I wonder if a run/walk approach might be more effective than sticking with a "run" at super joggy pace Bazza? The effort of adopting a running stlyle must surely be more and more inefficient at lower speeds (you have to launch into the air between strides for less and less forward motion?.) It might be worth testing out the run/walk approach when you get up to the longer training distances of HM plus to 30km? I too have hiked 30km in about 6 hrs so I can imagine run/walking 42k in under 6hrs. I walk/ran a HM in the spring in 3:10:00 ( 9:04 ave pace) where the focus was on walking rather than running 4 x 2km jogs plus 13 km regular walking (not trying to walk particularly fast).

Bazza1234
Bazza1234Marathon in reply to Lordi

Oh yes- I am training and intend to do the race using run/walk. Quite small ratio for the training too to slow me down. I also use the "catch the pacer and then walk a while" technique at parkrun :)

Lordi
LordiMarathon in reply to Bazza1234

Bazza. I walked the best part of a marathon today (38km in 06:50:00) so 42k would take about 07:30:00ish and so only 1hr 10mins outside your cut-off time. Throw a few running sections in there and a walk/run would be well inside the cut-off.

relive.cc/view/1856238616

Bazza1234
Bazza1234Marathon in reply to Lordi

:) WELL DONE!! I'm not sure I could even walk that far yet!! :) I only need 9 mins per k average to get in within the cutoff - and I did 10K this week at average 7:30 mins per k (too fast for the M) . I think I will be able to do it Ok - IF I can do the distance.

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