your personal running plan

PhotoCreditsCoverphoto:imagosportfotodienstGmbHBackcoverphoto:©ThomasNorthcut/Photodisc/ThinkstockPhotos:seeindividualphotosCoverdesign:SabineGrotenMedicalDisclaimer:Theinformationinthisbookis intendedasageneralguide,andinnowayshouldbeseenasasubstitute foryourdoctor’sownadvice.Allcare istaken to ensure the information is free from error or omissions. Noresponsibility,however,canbeacceptedbytheauthor,editor,publisher,oranyotherpersoninvolvedinthepreparationofthematerialforlossoccasionedtoanypersonactingorrefrainingfromactionasaresultofthepublishedinformation.Beforecommencinganynewhealthprogram,dietorexercise,alwaysconsultyourdoctor.

YourPersonalRunningJournal

JeffGalloway

Meyer&MeyerSport

BritishLibraryCataloguinginPublicationDataAcataloguerecordforthisbookisavailablefromtheBritishLibraryJeffGalloway

YourPersonalRunningJournalMaidenhead:Meyer&MeyerSport(UK)Ltd.,2012ISBN978-1-84126-340-3

Allrightsreserved,especiallytherighttocopyanddistribute,includingthetranslationrights.Nopartofthisworkmaybereproduced–includingbyphotocopy,microfilmoranyothermeans–processed,storedelectronically,copiedordistributedinanyformwhatsoeverwithoutthewrittenpermissionofthepublisher.

©2012Meyer&MeyerSport(UK)Ltd.Aachen, Beirut, Budapest, Cairo, Cape Town, Dubai, Indianapolis,Kindberg,Maidenhead,Sydney,Olten,Singapore,Tehran,Toronto

MemberoftheWorld SportPublishers'Association(WSPA)www.w-s-p-a.orgeISBN:978-1-84126-774-6E-Mail:info@m-m-sports.comwww.m-m-sports.com

Contents

1WelcometotheGallowayTrainingMethod

2GallowayTrainingComponents

3ChoosingaMotivatingGoal

4PickingYourBestRace

5The“MagicMile”

6SettingthePaceofLongRuns

7TheGallowayRun-Walk-RunMethod

8HowtoSetupYourTrainingPlan

9SettingupYourSpeedWorkouts:IncludingRaceRehearsal&HillWorkouts

10YearataGlance

11RecordingandEvaluatingYourData

Example

JournalPages—YourRunningHistory

12FormImprovementDrills

13AStandardWarm-up

14TroubleshootingPerformance

15InjuryTroubleshooting

16TrainingSchedules:•5K•10K•HalfMarathon•Marathon

LogSheets:•MyPredictionforthisYear•PredictingRacePerformance•AMPulseGraph•InjuryLog•RaceLog•SpeedSessions•ShoeLog•Thisyear’sSuccesses•MistakesI’veMadethisYear

1WelcometotheGallowayTrainingMethod!Byusingthekeyelementsofmyprogram,andthisjournal,youcantakecontrol over your training, avoid injuries and excess fatigue, whilerealizing the wonderful empowerment of the training journey. TheGallowaymethod offers a series of tools tomanage your training andpredictpotential.

Yourcurrentpotentialandrealistictrainingpacewillbesuggestedbythe“MagicMile”Your individualized run-walk-run strategy will be suggested, baseduponthepacepermile.Runswithwalkbreakswillgiveyoualloftheendurance while reducing fatigue and injury risk. Many runnersimprovefinishtimewhentheyshifttorun-walk-runinraces.TrainingSchedules in this journalwill giveyoua trainingblueprintforfinishing:5K,10K,HalfMarathonandMarathon.Afterdoingseveral“MagicMiles”youcanpredictgoalpacepotentialandasuccessfulrun-walk-runstrategytoimprovefinishtimeinyourrace.Ifyouarerunning“tofinish”theMMwillallowyoutochoosehowmuchyouwanttoslowdownfroman“all-out”effort.Asyou“pencilin”theweekendrunsandthetwo“maintenanceruns”during eachweek, youwill set up your training plan. You can alsoschedulevarioustrainingelementsofyourchoice.By recording each run in the journal, you’ll be able to analyze thedata. There is usually a reason for injuries, hitting the fatiguewall,slowingdown.Withtherightdata,youcanlearnfrommistakes—andembracetheelementsofsuccess.During your next training cycle, after analyzing the data, you canadjusttrainingelementsforimprovement.

Enjoyeveryminute...Enjoytheendophinrush

2GallowayTrainingComponents

Each of the following components develops specific capabilities. Byblending them, regularly, you can improve with little or no risk ofinjury.

MagicMileseehereThisisarealitycheckonyourgoalandwillhelpyousettherightpaceforthefollowing:

Goalsetting–howmuchimprovementisrealisticLongrunSpeedsegments,ifrunYourgoalrace

ThelongrunseehereThisisthekeyelementofanytrainingprogram.Eachlongrunimprovesendurance, pushes back the fatigue “wall,” and improves performancepotential.

GallowayRun-Walk-RunmethodseehereThe right insertionof strategicwalkbreakswill erase fatigue from thebeginning of the run, speed recovery, allow you to carry on life’sactivities,andcansignificantlyimprovefinishtime.

RestdaysThe breakdown that occurs when you increase speed or distancestimulatesphysilogicalimprovements–ifthereisstrategicrestafterthe

stress.Duringtherestdays,repairandrebuildingoccurinthemuscles,tendons,cardiovascularsystem,mitochondria,etc.

CadencedrillsseehereSchedule these simple drills once or twice aweek to improve runningefficiency.Improvingcadencecanhelpyoumaintainpaceattheendofraces,whenyourstrideshortensduetofatigue.

GettingfasterseehereOnlyforthosewhohaverunaraceandwanttoimprovetime.

Longerlongruns–betterenduranceimprovesspeedSpeedworkouts–allowyoutorunfartheratyourgoalpacewithoutslowingdownHillsessions–bestworkoutstobuildstrengthandprepareforhillsinaraceAcceleration-gliders–improveyourspeedadaptationsattopcapacityand get you ready for faster running. Learning how to glide willconserveyourresourcesRace rehearsal segments–onedayaweek,practice runningat racepace, insertingwalkbreaksatvarious intervals to findwhichworksbest.

BalancePuttingalloftheelementstogether(includingrestbetweenworkouts)sothat you allow the body to recover, rebuild and better adapt to therunningmotion.

3ChoosingaMotivatingGoalThis journal has weekly entries for one full year. While the normaltraining season is 3-6months, it helps to haveprojected goals beyondthe current goal. The best resource book for a full year’s training isAYEARROUNDPLAN–which schedules all of the elements needed for5K,10K,HalfMarathonandMarathonover52weeks.Youcanalsousetheschedulesinthisbook(5K,10K,13.1mi,Marathon)asaguide.

Mostrunnershaveseveralgoalsduringa trainingseason.The“generalgoals,” listed below, can be included as part of an endurance goal orperformance improvement program. Look over the following and picktheonesthatmakesensetoYOU,andthenlookfordatesofraceswhenyouwanttoachievethem.

GeneralgoalsInjuryfree–Reducethenumberofnonrunningdaysduetoinjury,tozero.Burningfat—GenerallypossiblewhentrainingforanendurancegoalbutnotrecommendedwhengoingfortimegoalsFeelinggoodoneveryrun—lookingforwardtothenextrunRunninguntilyou’re100–thisismyprimarygoalandthesubjectofmybookofthattitle

EndurancegoalsGraduallyincreasingthelongruntoacertaindistanceFinishingaracethatislongerthanyouusuallyrun(notimegoal)Yourfirst5K,or10KYourfirst,10mileorHalfMarathonYourfirstMarathonTimeImprovementGoalsReadthe“Settingupyourspeedworkouts”sectiononseehereChooseatrainingbookasresourceseewww.JeffGalloway.com

4PickingYourBestRace

Beforechoosingarace...Lookonthewebsiteoftheprospectiveraceandfindthe“courseclosingtime” (CCT). This is the slowest time allowed as an “official finisher.”Lookatyourrecentracesand/oryourrecent“MagicMiles”(readallofthedetails seehere). It’snotagood idea toenteraneventwhenyourpredicted finish timeor recent finish timesare close toor slower thanCCT).

What is the enrollment?Large races areoftenmore funandengaging,withcrowdsofspectators.Thedownsideistheweavingbetweenrunnerscanslowyoudown.Eachtimeyouzigorzag,you’lladdtothedistancecovered. In races with over 30,000 participants, the extra distance isoftenamileormoreinamarathon/halfamileinahalfmarathon.Extradistancemeansaslowerfinishtime.

Whatistheprojectedweather?Temperaturehasamajoreffectonfinishtime.I’vesurveyedthisandfoundthatmostmarathonersslowdown30secondsamile forevery5degree increaseabove60F.Thismeansthatmetric/centigraderunnerswillslowdown20secperkilometerforevery2degreetemperatureincreaseabove14C.

Sightseeing? I suggest investigating points of interest in the area:museums, national parks, etc. The Disney events, for example, offeractivities for family members and reward them for enduring yourabsenceduringlongruns.

Terrain,elevationchange,andpastparticipants’comments.

Visitwww.marathonguide.comforlotsofgoodinformation.

5The“MagicMile”The “MagicMile” time trials (MM) are reality checks on your pacing.Theseshouldbedoneontheweeksnotedontheschedules(startingseehere).TheMMhasbeenthebestpredictorofcurrentpotentialandhelpsus set a realistic training pace.With this information, you can decidehowhardtorunduringvarioussituations.(IfyouhaveanyinjuriesyoushouldnotdotheMM)

Warmupforthesewithabout10minutesofveryeasyrunningwithliberalwalkbreaksDo4-6accelerationsasseehere–nosprintingRunarounda track ifatallpossible (oraveryaccuratelymeasuredsegment)Time yourself for 4 laps (1,600 meters). Start the watch at thebeginning, and keep it runninguntil you cross the finish of the 4thlap.Notethistimeinyourjournal.OnthefirstMM,don’trunall-out:runatapacethatisslightlyfasterthanyourcurrent5Kor10Kpace.OnlyoneMMisdoneoneachdayitisassignedOn each successiveMM (usually 3 weeks later), your mission is tobeat thepreviousbest time.Be sure to recordeachMMtime in thejournal.Don’teverpushsomuchthatyouhurtyourfeet,knees,etc.Jogslowlyfortherestofthedistanceassignedonthatdaytakingasmanywalkbreaksasyouwish.At theendof theprogramwewilluse the fastestMMtime to setarealisticpaceinyourrace.

6SettingthePaceforLongRuns1. Youmay use current pace permile or kilometer from amarathon,andadd2minutespermileor1:30perkilometer.OR

2. The“MagicMile”(MM)canalsohelpyouset thispace.During thebeginningofyourprogram,youcanrunthemagicmileonceaweek.ThefirstMMshouldnotberunveryfast–justwritedownyourtimein the journal as a reference. Follow the instructions in the MMsection, above. Use the MMs on the schedules at the end of theprogramtosetarealisticgoalfortheraceitself.

3. Takeyourfastesttimeofthethreeandmultiplyby1.3.Thiswilltellyou current potential per mile in a marathon if everything wasperfect.

4. Addtwomoreminutestothispotentialtimeforasafelongrunpace.5. Add 30 sec/mi for every 5F degrees above 60F. Centigrade/metricrunnersshouldadd20secperkilometerforevery2Cabove14C.

RemembertoconvertminutesandsecondsintominutesandhundredthsofaminuteExample:10:15MMtimefor1,600meters:

10.25X1.3=13.325minutesor13:20permileinminutesandsecondsThen,addtwominutestoslowdownthepaceforlongruns13:20+2:00=15:20permilepaceat60F/14C

Toconvertpermilepace toperkilometerpace, convert themile timeintominutesandhundredthsofaminuteandmultiplyby.62(Example:10min/mi=6.2min/kmor6:12perkilometer.

To convert a per kilometer pace to a per mile pace, multiply thekilometerpaceby1.613

Example:6:12perkilometer=6.2min/kmX1.613=10.00minor10:00min/mi

Paceforotherruns.Ifyouhaveatimegoal,followtheinstructionsseehere.Thosewhoarerunning forenjoymentor“to finish” theircurrentgoal race, can run any speed theywish on “maintenance” days, if thebodyisrecovering.

7TheGallowayRun-Walk-RunMethod“Thescheduleduseofwalkbreaks,giveseachrunnercontroloverfatigueandrunningenjoyment.”

Oneof thewonderfulaspectsof running is thatyouare thecaptainofyour running ship. There is no definition of a “runner” that youmustliveupto.Therearealsonorulesthatyoumustfollowasyoudoyourdaily run. You determine how far, how fast, howmuch youwill run,walk,etc.Whileyouwillhearmanyopinionsonthis,runninghasalwaysbeenafreestyletypeofactivitywhereeachindividualisempoweredtomix and match the many variables and come out with the runningexperiencethatheorshechooses.Walkbreaksarethemost importantcomponent for the first time runner, and can even give the veteran achancetoimprovetime.Here’showitworks:

WalkbeforeyougettiredMost of us, even when untrained, can walk for several miles beforefatiguesetsin,becausewalkingisanextremelyefficientactivitythatwearebio-engineeredtodoforhours.Runningismorework,becauseyouhaveto liftyourbodyoff thegroundandthenabsorbtheshockofthelanding, over andover.This iswhy the continuoususeof the runningmuscleswillproducefatigue,achesandpainsmuchmorequickly.Ifyouinsertawalkbreakintoarunbeforeyourrunningmusclesstarttogettired, you allow the muscle to recover quickly during the walk. Thisincreases your capacity for exercise, extending your endurance, whilereducingthechanceofsorenesslaterthatdayorthenextday.

The“method”conceptmeansthatyouhaveastrategy.Byusingaratioof running and walking, listed below, you will manage your fatigue.Whenyourwalkearlyandoftenfromthebeginning,you’llsaveenergyresources, significantly reduce fatigue buildup, and bestow thementalconfidencetocopewithanychallengesthatmaycomelater.Evenwhenyoudon’tneedtheextramusclestaminaandresiliencybestowedbythe

method, you will feel better during and after your run, and finishknowingthatyoucouldhavegonefurther.

BeginningRunners: Insert short segmentsof running intoawalkeveryminute to let the feet, muscles, joints, etc. adapt to running, withoutgetting overwhelmed. As you improve your running ability, you willreachapointwhereyoucansettheratioofrunningandwalking–forthatday.SeetheGETTINGSTARTEDbookwhichhasa6monthentrylevelprogram.

Thosewho are currently running twomiles ormorewithout problemscan use the table below as a guideline for the ratio of running towalking. It is always OK to insert more walking – especially in thebeginningofarun.

Veteran runners tellme, almost everyday, thatusing the correctwalkbreakstrategyallowedthemtosetpersonalrecords,qualifyforBoston,etc.,whileenjoyingtheraceexperience.

“The run-walk-runmethod isvery simple:You run fora short segmentandthentakeawalkbreak,andkeeprepeatingthispattern.”

Walkbreaks...

ErasefatigueGiveyoucontroloveraches,painsandinjuryriskPushbackyourtiredness“wall”Allowforendorphinstocollectduringeachwalkbreak–youfeelgood!Breakupthedistanceintomanageableunits.(“onemoreminuteuntilawalkbreak”)SpeedrecoveryAllowyoutofeelgoodafterward–doingwhatyouneedtodowithoutdebilitatingfatigueGiveyoualloftheenduranceofthedistanceofeachsession–withoutthepainAllowolderorheavier runners to recover fast, and feel as goodorbetter than theyounger/ligherdays

AshortandgentlewalkingstridePrimereasonforthewalkbreakistoresttherunningmuscles.It’sbetterto walk slowly, with a short stride. When walking stride is too long,there has been some irritation of the shins, hamstrings and tendonsbehindtheknee.

NoneedtoeliminatethewalkbreaksSomebeginnersassumethattheymustworktowardthedaywhentheydon’thave to takeanywalkbreaksatall.This isup to the individual,but is not recommended. Remember that you decide what strategy ofrun-walk-runtouse.Thereisnorulethatrequiresyoutorunanyratioofrun-walkonanygivenday.Isuggestthatyouadjusttheratiotohowyoufeel.

I’verunforover50years,andenjoyrunningmorethaneverbecauseofwalkbreaks.Eachrun I takeenergizesmyday. Iwouldnotbeable torunalmosteverydayifIdidn’tinsertthewalkbreaksearlyandoften.Istartmostrunstakingashortwalkbreakeveryminute.

HowtokeeptrackofthewalkbreaksWenowhavearun-walk-runtimerwhichcanbeset tobeepwhenit’stime to walk, and then beep again when it’s time to start up again.Checkourwebsitewww.jeffgalloway.com.

Beginner’suseofwalkbreaks

1. Startbyrunningfor5-10seconds,andwalking1-2minutes2. Ifyou feelgoodduringandafter the run,continuewith this ratio. Ifnot, run lessuntilyoufeelgood.

3. After3-6 sessionsat the ratio,add5-10secondsof running,maintaining the sameamountofwalking

4. Whenyoucanrunfor30seconds,graduallyreducethewalkingtimeto30seconds,every3-6sessions

5. When30seconds/30secondsfeelstooeasy,graduallyincreasetherunningtime,5-10secevery3-6sessions

6. Onanygivenday,whenyouneedmorewalking,doit.Don’teverbeafraidtodropbacktomaketherunmorefun,reducingfatigue.

Table:Recommendedamountsofrunningandwalkingbypacepermile

7minpermile run5minutes,walk20-30seconds

8minpermile run4min/walk30seconds

9minpermile 4/1(run4min/walkonemin)

10minpermile 3/1

11minpermile 2:30/1

12minpermile 2/1

13minpermile 1/1

14minpermile 30sec/30sec

15minpermile 20secrun/40secwalk

16minpermile 15secrun/45secwalk

17minpermile 10secrun/50secwalk

18minpermile 5secrun/55secwalk

Usethesestrategiesasaguidelineandadjustsothatyoufeelstrongattheendoftherun.

8HowtoSetupYourTrainingPlanHowmanydaysperweek? I believe that runningeveryotherday canproducethesametrainingeffectandperformanceasrunningmoredaysperweekwhenyouincludetheappropriatetrainingcomponents.Infact,research shows that thosewho run threedays aweekhave the lowestinjuryrate.Taking48hoursbetweenrunscanrepairdamage,andallowfor rebuilding with adaptations for improvement. The beneficialimprovementfromkeyworkoutswillnotberealized if thequalityandquantityoftherestperiodisnotsufficient.

More experienced runners who are not having overuse injuries orlingering fatigue can choose to run more days per week. If you arerunningtwodaysinarowit’sbesttohavethefirstrunningdaybeeasy.Ifyouarerunning threedays inarow, themiddledayshouldbeveryeasy.

If you’re experiencing aches and pains that don’t seem to be healing,drop back to an every other day schedule: try to stay below thethresholdoffurtherirritation.

Decideonadateforagoalandmarkthedaysofkeyworkouts1. Notethegoalraceontheappropriatepageinthejournal2. Countbackinthejournalandnotethedatesforeachpage3. Markthedatesforthelongruns4. Markthedatesofotherracesandadjusttrainingaccordingly5. Mark the“maintenancerundays” (mostcommonlyonTuesdayandThursday)

6. On the “maintenance” days, assign cadence drills, acceleration-gliders,hills,etc.

7. Use the schedules in this book or my books YEAR ROUND PLAN,HALFMARATHON,MARATHONFAQs,5K/10K.

Ifyourgoal is “to finish”you’ll find schedules in thisbook. Ifyouarerunning a race of any distance for the first time, I suggest running attrainingpace for the first two-thirds of the race.Thenyou can choosewhetherorhowmuchtospeeduptothefinish.Ifyouwanttoimproveyourfinishtime,readon.

9SettingupYourSpeedWorkoutsOnlythosewhohaverunaracebeforeshouldattemptatimegoalinarace.Isuggestusingatechnicaltrainingresourceforthespeedworkandother elements needed for specific races. Here are the recommendedtrainingbooks(available,autographedatwww.jeffgalloway.com).

5K/10K

HALFMARATHON

GALLOWAY’SMARATHONFAQS

YEARROUNDPLAN

Usingoneoftheschedulesinyourtrainingsource,“pencilin”thespeedworkoutsontheappropriatedaysinthejourna

1. Ifyouaregoingtorunotherraces,writethemintothejournal2. OnTuesdays,schedulecadencedrills(CD),acceleration-gliders(Acg)andracerehearsals

3. OnThursdays,scheduleCDs,Acgsandhills(ifyouaredoingthem).4. Besuretoschedulearestday,thedaybeforelongruns,hardspeedworkouts,orraces

RaceRehearsalWorkouts(Tuesdayissuggested)If youhavea timegoal, a “race rehearsal” segment, onceaweek, cangiveyouthechancetolearnhowtostayatgoalpacewhiletakingwalkbreaks.ThisistheonlyGallowaytrainingcomponentduringwhichyouwillberunningatracepacewhiletakingwalkbreaks.

1. Practice a racewarm-up as noted in the first two bullet points seehere

2. Runonameasured courseor a track. It helps to know thequartermilemarks,soatrackishelpful.

3. Time yourself, running at goal pace, as you take the walk breaksprojectedintherace.

4. Experimentwithdifferentstrategies.Ifyouarerunningathreemile“racerehearsal”andplanonrunning10min/miinyourrace,runthefirstmileusing(runthreemin/walk1min),thesecondmile(run90sec/walk30sec)andthethirdmile(run60sec/walk20sec).Asyoudo this workout, once a week, you will discover which of thestrategiesfeelsbest.

5. Bytryingvariations,youcanshiftgearsduringtherace,ifacurrentstrategyisnotworking.

HillTrainingRunning hills will improve strength for running better than any othertraining element I’ve found. Practicing good hill running form willprepareyoutorunbetterandstrongeronracecoursesthathavehills.

When:Thursday is themostcommonday,butothernon-long-rundaysareOK.Duringa5Kor10Kspeedprogram,Thursdayisoften“intervalday”.Youmaydecidetorunhillsonanotherdayorsimplysuspendhilltrainingduringthespeedworkseason.

How steep: startwith a very easy hill (1-3%). If youwill be runninghills that are steeper than this in your goal race, you can move to agradeof4-7%afterrunningtwoormorehillworkouts.

Howoften:Evenifyouonlydotwohills, it’sbest torunthemat leastevery14days.Onceaweekisevenbetter.

Howlong:Countoffthenumberofwalkingsteps,accordingtoyourcurrentfitnesslevel,markingthestartandthefinish.It’sbesttofinishatthetopofahill,butthisisnotmandatory.Ifthisisthefirstspeedtrainingever:50stepsIfyou’vedonesporaticspeedwork:upto100stepsThosewho’veracedonceamonthormorefor6monthsbuthavenotdonespeedwork:150to200stepsSpeedwork veterans, who have raced once a month or more for 6

months:250-300steps

Howfast:Startataslowpacetowarmup,afterabout5steps, increasethecadence(numberofstepsperminute)asyougoupthehill.Reducethe stride length as you go up the hill to keep the legs resiliant. Youshouldhavesomehuffingandpuffingatthetopofthehill.Don’tsprint.Ifyouhavetousebabystepsatthetop,doso.

Howmuch rest between each hill: Walk down the hill. Walk more ifneededbeforedoinganotherhill.

Howmany: Startwith two Increasebyoneadditional eachweekuntilyoureach8oranumberofyourchoice.

Uphill form: Maintain an upright body posture (forward lean notrecommended), touch lightly with your feet, stay low to the ground,strideshouldshortenasyourunupthehill–asyoupickupthecadence.

Downhillform:Staylowtothegroundwithalighttouch,don’tletthestrideget too long, letgravitypullyoudownthehill.Somecall thisa“fastshuffle”.

10YearataGlance

11RecordingandEvaluatingYourData

ThisisyourbookYes,youarewritingabook.Youalreadyhavetheoutlineandyouhaveprobablystartedrecordingthetimesanddistancesofyourruns.Asyouplanworkouts,according to the schedules in this journalorotherwise,yourjournalcandocumentthegoodtimes,andthefastertimes.Itwillallow you tomodify your plan and track the changes. Later, you canlook back after success or disappointment and often find reasons foreither.Ifwedon’tlookbackatthehistoryofoursetbacks,wewillhaveatendencytorepeatthem.

Eachweek:1. Look at each workout, in advance to see if you need to makeadjustments.

2. Quicklyglanceattheworkoutsyouhave“penciledin”overthenext8weekstomakesureyoudon’thaveanytrips,meetings,or familyresponsibilitiesthatrequiremakingadjustments.

3. Each week, add another week’s workouts in pencil, and note anychangesinyourtravel,etc.schedule.

4. Each week, look back at the week before, noting problems andadjustingthescheduletomoveahead.

Thedatarecording1. Assoonasyoucan,afterarun,writethefactsinyourjournal.Youdon’t have to fill in all of the spaces – but here are the importantones.

mileagepacerun-walk-runstrategy

speedwork,ifdone(#ofrepetitions-times)restintervalachesorpains–specificallywhereandhowtheyhurtproblems

2. Inaddition,youmayalsorecord:

TimeofrunTotaltimerunningWeatherTempPrecipitationHumidityAnyspecialsegmentsoftherun(speed,hills,race,etc.)RunningcompanionTerrainHowdidyoufeel(1-10)Comments

3. Go back over the list again and fill in more details—emotionalresponses, changes in energy or blood sugar level, and location ofplaces where you had aches and pains—even if they went awayduring the run. You are looking for patterns of items that couldindicateinjury,bloodsugarproblems,lingeringfatigue,etc.

4. Helpful additions (usually in a blank section at the bottom of thepage)

ImprovementopportunitiesThingsIshouldhavedonedifferentlyInterestinghappenings:FunnythingsStrangethingsStories,rightbraincrazythoughts

Yourmorningpulseisagreatguideofoverstress

RecordingMorningPulse–immediatelyuponwaking(usethegraphin

thebackofthisjournal)

1. As soon as you are conscious—but before you have thoughtmuchaboutanything–countyourpulserateforaminute.Recorditbeforeyouforget.Ifyoudon’thaveyourjournalbyyourbed,thenkeepapieceofpaperhandy–withapen.

2. It isnatural for there tobe some fluctuations,basedupon the timeyouwakeup,howlongyouhavebeenawake,etc.Butafterseveralweeks andmonths, thesewill balance themselves out. Try to catchthepulseat the instant thatyouareawake,before the shockofanalarmclock,thoughtsofworkstress,etc.

3. After two weeks or so of readings, you can establish a baselinemorningpulse.Takeoutthetoptwohighreadingsandthencomputetheaverage.

4. Thiswillbeyourguide.Ifamorningcheckshowstheratetobe5%higherthanyouraverage,takeaneasyday.Whenitis10%higher,andthereisnoreasonforthis(youwokeupfromanexcitingdream,medication, infection, etc.) then yourmusclesmaybe tired indeed.Takethedayoffifyouhaveawalk-runscheduledforthatday–orwalk.

5. Ifyourpulsestayshighformorethanaweek,callyourdoctortoseeif there is a reason for this (medication, hormones, metabolicchanges, infection, etc.). This is commonly due to overtraining orinfection.

Weekof

JUSTGETTINGOUTTHERETHREETIMESAWEEKMEANSYOU’RETAKINGRESPONSIBILITYFORYOURHEALTH.WHENYOULEARNTOENJOYTHOSETHREEOUTINGSYOU’RETAKINGCHARGEOFYOURATTITUDE.

Weekof

AMARATHONBEGINSWITHASINGLESTEP...

ALIFESTYLECHANGEBEGINSWITHAVISIONANDASINGLESTEP.

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THEMOMENTUMOFONESTEPLEADINGTOANOTHERISMOREIMPORTANTTHANTHEPACE.

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WHENYOUBUILDABALANCEOFPHYSICALENERGY,MENTALFOCUSANDINSPIRATIONYOUCANOVERCOMEANYTHINGTHATISREALISTICALLYPOSSIBLE...ANDMANYOTHERTHINGSWHICHMAYNOTSEEMPOSSIBLE.

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BYEXERCISINGTHREETIMESAWEEK,YOUESTABLISHAPROCESSWHICHWILLBESTOWMOREBENEFITSTHANYOUWILLBEABLETO

LIST.

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THEINSPIRATIONFORTODAY’SRUNIS

WITHINYOU.

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DON’TEVERUNDERESTIMATETHEINSPIRATIONALVALUEOFANENERGYBARANDACUPOFCOFFEE.

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ABODYONTHECOUCHWANTSTOREMAINONTHECOUCH,BUTASSOONASYOUGETTHATBODYINTHERUNNINGMOTIONITWANTSTOKEEPRUNNING.

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SPEEDISMOSTLYFORTHEEGO...

BUTTHERE’SNOTHINGWRONGWITHAWEEKLYEGOBOOST.

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INSIDEYOURIGHTNOWARETHOUSANDSOFPOCKETSOFCREATIVETHOUGHTSANDINSPIRATIONS.PUTONEFOOTINFRONTOFANOTHERANDTHEY’LLSTARTOOZINGOUT.

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YOUMUSTPROVIDETHAT1%MENTALPUSHTOGETYOURFEETMOVING–ANDYOU’LLRECEIVE99%ENERGYRETURNONYOUR

INVESTMENT.

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ONCEYOUPUTATRICKLEOFENERGYTOGETYOURSELFRUNNING,YOUSTARTARIVEROFINSPIRATION

WHICHCANPULLYOUTHROUGHDIFFICULTY.

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IT’SALWAYSBESTTOSTARTOUTSLOWLY.BUTOCCASIONALLYIT’SOKAYTOGETOUTTHEREANDKICKBUTT!

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EACHTIMEYOUPUSHTHROUGHADISCOMFORTBARRIERYOUMAKEITEASIERTODOITNEXTTIME.

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ANATHLETESAYS”GO“WHENTHELEFTBRAINSAYS”NO.“

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IFYOUSTARTEACHRUNSLOWLYENOUGH,ALMOSTEVERYRUNCANLEAVEYOUFEELINGINVIGORATED.

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YOUBECOMEANATHLETEWHENAPHYSICAL

CHALLENGEBECOMESAMENTALCHALLENGEANDYOUKEEPGOINGUNTILYOUBREAKTHROUGHIT.

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DON’TUNDERESTIMATETHERELAXINGPOWEROF45MINUTESWORTHOFENDORPHINS.

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MAKEATINYBITOFFUNINEACHRUNANDYOURMOTIVATIONWILLGROW.

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THEFIRST15MINUTESOFEVERYRUNAREASHOCKTOTHESYSTEM.SLOWDOWN,GETTHROUGHITANDYOU’REONYOURWAY.

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THEFASTERYOURUNATTHESTART,THEGREATERTHECHANCEOFANEGATIVEFEELINGATTHEEND.

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WHENIFINISHARUN,EVERYPARTOFMEISSMILING.

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THEGLOW,AFTERAMORNINGRUN,MAKESMEFEELCLEANALLDAY.

Weekof

ASLOWRUNATTHEENDOFTHEDAYWILLDISCONNECTYOUFROMTHENEGATIVEANDENERGIZETHEPOSITIVE.

Weekof

RUNNINGFOR45MINUTESORMOREHELPSTO”FORMAT“YOURBRAIN.AFTERWARDSYOU’REBETTERPREPAREDTODEALWITH

STRESS,MANAGECONFLICT,ANDACCEPTYOURCHALLENGESWITHCREATIVITYANDENERGY.

Weekof

ASLOWSTARTCANMAKEALMOSTEVERYRUNAGOODONE.ISTARTEVERYRUNATLEASTTHREEMINUTESPERMILESLOWERTHANI

COULDRACETHEDISTANCEI’MPLANNINGTORUNTHATDAY.

Weekof

YOUARECAPABLEOFBECOMINGARUNNINGSUCCESSEVERYDAY.ALLYOUNEEDTODOISTOMOVEFORWARDBYWALKINGAND/OR

RUNNINGFARENOUGHFORTHEENDORPHINSANDTHESATISFACTIONTOPOUROUT.

Weekof

ASYOUFINDNEWWAYSTOENJOYDAILYRUNS,YOUBECOMEMORECOMMITTEDTOFITNESS.

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THETIMETOYOURSELFDURINGAWALKORRUNCANRESTOREANDSTRENGTHENYOUBYHELPINGYOUTOCOMMUNICATEWITH

YOURSELF.

Weekof

FORWARDMOTIONEXERTIONUNLEASHESASERIESOFREWARDSWHICHKEEPONGIVINGASLONGASYOUCONTINUETOEXERCISE

REGULARLY.

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THEMOSTEXHILARATINGRUNSAREOFTENONTHESTRESSEDOUTDAYSWHENWEDON’TWANTTORUN.

Weekof

ASWEMATURE,WEBECOMEINTROSPECTIVE.RUNNINGALLOWSTHISINNERCOMMUNICATIONTOTAKEPLACEINA

POSITIVEENVIRONMENT,PRODUCINGPOSITIVEMOMENTUMINALLAREASOFLIFE.

Weekof

EVENAFTERTHEMOSTSTRESSFULDAY,ASLOW60-MINUTERUNLEAVESMEFEELINGPOSITIVEABOUTMYSELFANDTHEFUTURE.

Weekof

WEAREDESIGNEDTORUN–ANDWEINCREASEOURCHANCEOFDAILYHAPPINESSWHENWEDOSO.

Weekof

RUNNINGISONEOFTHEBESTWAYSTOGETYOURRIGHTBRAININGEAR,TOINSPIRECREATIVITY.

Weekof

RUNNINGINSPIRESASERIESOFPOSITIVEANDMOTIVATIONALCHANGESINSIDEOFUS–RUNNERSAREMOREPOSITIVEPEOPLE.

Weekof

OURANCIENTANCESTORSDESIGNEDUSTOBERUNNERSANDWALKERS.WHENWEDOSOWEGOBACKTOOURROOTSANDFEELAGREAT

SENSEOFFULFILLMENT.

Weekof

TOMOVEFORWARDREGULARLYMAKESYOUFEELGROUNDED,REALANDNATURALLYALIVE.

Weekof

IT’SPOSSIBLETOCOMPLETELYTURNAROUNDANONPRODUCTIVEATTITUDEDURINGARUN.

Weekof

YOU’LLTEACHYOURSELFTORUNFASTERBYTAKINGAVERYLIGHTANDQUICKTOUCHWITHEACHFOOT.THISHELPSYOUINCREASE

THETURNOVEROFFEETANDLEGS,OFTENWITHASLIGHTLYSHORTERSTRIDELENGTH.

Weekof

WHENYOUMAKERUNNINGMISTAKES,WRITETHEMDOWNANDMAKECHANGESINYOURRUNNINGWHICHWILLKEEPTHEMFROM

OCCURRINGAGAIN.

Weekof

RUNNINGUPHILLS,ATRACEPACE,WILLSTRENGTHENYOURLEGSBETTERTHANANYWEIGHTTRAININGYOUCOULDDO.WALK

DOWNEACHHILLFORCOMPLETERECOVERY,ANDDOTHISSESSIONONLYONCEAWEEK.

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HELPSOMEONETOGETINTORUNNINGORWALKINGANDYOU’LLRECEIVEALOTMORETHANYOUGIVE.

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ATTHEFIRSTSIGNOFAPOSSIBLEINJURY,TAKEANEXTRAONETOTHREEDAYSOFFFROMRUNNING.THISMAYHELPYOUAVOIDA

MONTHORMOREOFFWHENYOUPUSHEDITANDINCREASEDTHEDAMAGE.

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WEAREDESIGNEDTORUN–ANDWEINCREASEOURCHANCEOFDAILYHAPPINESSWHENWEDOSO.

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YOUONLYGETTOTHEFINISHBECAUSEYOUKEPTPUSHINGTHROUGHTHOSEMANYEPISODESWHENTHELEFTBRAINTOLDYOU

TOQUIT.

Weekof

FEELINGBETTERISOFTENASSIMPLEASRUNNNG(ANDWALKING)DOWNTHEROAD,ABOUTONEMILE.

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EACHTIMEYOUPUSHTHROUGHDOUBTANDFATIGUE,YOU’REACTIVATINGTHEINNERMECHANISMTHATMAKESITEASIERTODOIT

AGAIN.

Weekof

EACHRUNHASASELF-FULFILLINGREWARD:THEFINISH.

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RUNNINGISABALANCEOFPHYSICALEXERTION,ENHANCEDMENTALAWARENESSANDSPIRITUALPEACE.

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SOMETIMESTHEDIFFERENCEBETWEENSUCCESSANDDISAPPOINTMENTINRUNNINGISSTARTINGYOURRUN10SECONDSPERMILE

TOOFAST.

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EFFICIENTWAY.

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IFYOUHAVEATIMEGOALINARACEORSPEEDWORKOUT,CONCENTRATEONQUICKERTURNOVEROFTHEFEETANDLEGS,NOTA

LONGERSTRIDELENGTH.

12FormImprovementDrills–toMakeRunningFasterandEasierThe following drills have helped thousands of runners run moreefficiently and faster. Each develops different capabilities, and eachrewards the individual for running smoother, reducing impact, usingmomentum, and increasing the cadence or turnover of feet and legs.Witheachdrill,you’llbeteachingyourselftomovemoremoredirectlyandeasilydowntheroad.

When?These should be done on a non-long run day. It is fine, however, toinsertthemintoyourwarmup,beforearaceoraspeedworkout.Manyrunnershavealsotoldmethatthedrillsareanicewaytobreakupanaveragerunthatotherwisemightbecalled“boring.”

CD–TheCadenceDrillforfasterturnoverThisisaneasydrillthathelpsyoutobecomeasmootherrunner,usingless effort. By doing it regularly, you pull all the elements of goodrunningformtogetheratthesametime.Onedrillaweekwillhelpyoustep lightly, as you increase thenumberof stepsperhalfminute.Thiswillhelpyourunfaster,withlesseffort.

1. Warmupbywalking for 5minutes, and running andwalking verygentlyfor10minutes.

2. Start jogging slowly for 1-2minutes, and then timeyourself for 30seconds.Duringthishalfminute,countthenumberoftimesyourleftfoottouchestheground.

3. Walkaroundforaminuteorso.4. Onthe2nd30seconddrill,increasethecountby1or2.5. Repeat this 3-7 more times. Each time trying to increase by 1-2additionalcounts.

In the process of improving turnover, the body’s internal monitoringsystem, coordinates a series of adaptations whichmake the feet, legs,nervesystemandtimingmechanismworktogetherasanefficientteam:

YourfoottouchesmoregentlyExtra, inefficient motions of the foot and leg are reduced oreliminatedLesseffortisspentonpushingupormovingforwardYoustaylowertothegroundTheankledoesmostoftheworksavingmuscleresourcesAcheandpainareasarenotoverused

Acceleration-GliderDrillsThis drill is a very easy and gentle form of speed play, or fartlek. Bydoing it regularly, you develop a range of speeds, with the muscleconditioning to move smoothly from one to the next. The greatestbenefitcomesasyoulearnhowto“glide,”orcoastoffyourmomentum.

1. Doneonanon-long-runday,inthemiddleofashorterrun,orasawarmupforaspeedsession,araceoramagicmile.

2. Warmupwithatleasthalfamileofeasyrunning.3. Many runners do the cadence drill just after the easy warmup,followedbytheacceleration-gliders.Buteachcanbedoneseparately,ifdesired.

4. Run4-8ofthem.5. Dothisatleastonceaweek.6. Nosprinting—neverrunall-out.

After teaching this drill at my one-day running schools and weekendretreats for years, I can say that most people learn better throughpracticewhentheyworkontheconceptslistedbelow–ratherthanthedetails–ofthedrill.Sojustgetoutthereandtrythem!

Gliding – The most important concept. This is like coasting off themomentumofadownhillrun.Youcandosomeofyourglidersrunningdownahillifyouwant,butitisimportanttodoatleasttwoofthemon

theflatland.

Dothiseveryweek–Asinthecadencedrills,regularityisveryimportant.If you’re like most runners, you won’t glide very far at first. Regularpracticewillhelpyouglidefartherandfarther.

Don’t sweat the small stuff – I’ve included a general guideline of howmany steps to do with each part of the drill, but don’t worry aboutgettinganysetnumberofsteps.It’sbesttogetintoaflowwiththisdrillandnotworryaboutcountingsteps.

Smooth transition – between each of the components. Each time you“shiftgears”youareusingthemomentumofthecurrentmodetostartyou into thenextmode.Don’tmake a sudden and abrupt change, butmakeasmoothtransitionbetweenmodes.

Here’showit’sdone:

Startbyjoggingveryslowlyforabout15steps.Then, jog faster forabout15steps– increasingtoaregularrunningpaceforyou.Now, over the next@ fifteen steps, gradually increase the speed toyourcurrentracepace.OK,it’stimetoglide,orcoast.Allowyourselftograduallyslowdowntoa jogusingmomentumas longasyoucan.At firstyoumayonlyglidefor10-20steps.Asthemonthsgobyyouwillgetupto30andbeyond...you’regliding!

OverallPurpose:Asyoudothisdrill,everyweek,yourformwillbecomesmoother at eachmode of running. Congratulations! You are learninghow to keepmoving at a fairly fast pacewithout usingmuch energy.Thisisthemainobjectofthedrill.

Therewillbesomeweekswhenyouwillglidelongerthanothers–don’tworry about this. By doing this drill regularly, you will find yourselfcoasting or gliding down the smallest of inclines, and even for 10-20yardsontheflat,onaregularbasis.Glidingconservesenergy–reducessoreness,fatigue,andhelpsyoumaintainafasterpaceinraces.

13AStandardWarm-up

Howtowarmup–beforeraces,racerehearsals,speedwork,MMs1. Walkgentlyforthreeminutes2. For6-10minutes,walkmorethanyouwouldonaneasyday:ifyouwouldnormallyrunfor3minutes/walk for1minute,usea1-1. Ifyou normally run with 1-1 start with 15 seconds run/45 secondswalkor20secrun/40secwalk.

3. Getintoyourusualrun-walk-runstrategyfor6-10minutes4. Do4-8acceleration-gliders.Graduallyincreasespeedtothatyouwillberunningthatday.Nosprinting!

5. Walkforthreeminutesandstarttheworkout,race,etc.

14TroubleshootingPerformance

TimesareslowingdownatendYourlongrunsaren’tlongenoughYouarerunningtoofastatthebeginningoftheraceYoumaybenefitfromwalkbreaksthataretakenmorefrequentlyYoumaybeovertrained–putmorerestbetweenspeedrepetitionsforaweekortwoInspeedworkouts,runeasierinthefirstthirdandhardestattheend(butnosprinting)Temperature and/or humiditymaybe to blame – try slowingdownfromthebeginning

Note: usual slowdown in amarathon or long run is 30 sec/mislowerforevery5degreesabove60F(20sec/kilometerforevery2Cabove14C)

SlowingdowninthemiddleoftheraceYoumayberunningtoohardatthebeginning–slowdownbyafewsecondseachmileYoumaybenefitfrommorefrequentwalkbreaksInspeedworkouts,workthehardestinthemiddleoftheworkout

NauseousattheendYourantoofastatthebeginningorthemiddleTemperatureisabove65F/17CYouatetoomuch(ordranktoomuch)beforetheraceorworkout–evenhoursbeforeYouate thewrong foodsbefore theworkout –most commonly, fat,friedfoods,milkproducts,fibrousfoods

TiredduringworkoutsLowinBvitaminsLowiniron–haveaserumferritintest,cookfoodinanironskilletNoteatingenoughproteinBloodsugarislowbeforeexerciseNoteatingwithin30minofthefinishofarunEatingtoomuchfat–especiallybeforeorrightafterarunRunningtoomanydaysperweekRunningtoohardonlongrunsRunningtoohardonallrunningdaysNottakingenoughwalkbreaksfromthebeginningofyourrunsInsufficientrestdaysbetweenhardworkouts

15InjuryTroubleshooting–fromOneRunnertoAnotherNote: For more information see the book ”Running Injuries”, byHannafordandGalloway,availableatwww.jeffgalloway.com

QuickTreatmentTips

Forallinjuries:1. Take3daysofffromrunningoranyactivitythatcouldaggravatethearea

2. Avoidanyactivitythatcouldaggravatetheinjury3. As you return to running, stay below the threshold of furtherirritationwithmuchmoreliberalwalking

4. Don’tstretchunlessyouhaveilio-tibialbandinjury.Stretchingkeepsmostinjuriesfromhealing.

Muscleinjuries:1. Callyourdoctor’sofficeandseeifyoucantakeprescriptionstrengthantiinflammatorymedication

2. Seeasportsmassagetherapistwhohasworkedsuccessfullyonmanyrunners

Tendonandfootinjuries1. Rubachunkof icedirectlyon thearea for15minuteseverynight(keeprubbinguntiltheareagetsnumb—about15minutes)Note:icebags,orgelicedon’tseemtodoanygoodatall

2. Foot injuries sometimesarehelpedbya “boot” castat first to startthehealingprocess.

Kneeinjuries1. Callyourdoctor’soffice tosee ifyoucantakeprescriptionstrengthantiinflammatorymedication

2. Seeifyoucandoalittlegentlewalking,sometimesthishelps3. Sometimes the knee straps can relieve pain, ask your doctor, orexperiencedrunningstorespecialist

4. Get a shoe check to see if you are in the right shoe (if youoverpronate,amotioncontrolshoemayhelp)

5. Ifyouoverpronate,anorthoticmayhelp.6. Ifyouhaveinternalkneepain,glucosaminesupplement,mayhelp.

KneepainIfyoustoprunningatthefirstsignofakneeproblem,itiscommonthatitwillgowayafter3-5daysoff.Trytopinpointthecauses.Makesurethatyourrunningcoursesdon’thaveaslantorcanter.Lookatthemostwornpairofshoesyouhave,evenwalkingshoes.Ifthereiswearontheinside of the forefoot, you probably overpronate. If you have repeatissueswithkneepain,youmayneedafootsupportororthotic.Askyourdoctorwhetherprescription-strengthantiinflammatorymedicationcouldhelp.

Outsideofthekneepain–IliotibialBandSyndromeThisbandoffasciaactsasatendon,goingdowntheoutsideofthelegfromthehiptojustbelowtheknee.Thepainismostcommonlyfeltontheoutsideoftheknee,butcanbefeltanywherealongtheI-Tband.Ibelievethistobea“wobbleinjury.”Whentherunningmusclesgettired,the leg motion becomes sloppy. The I-T band tries to restrain thewobblingmotion,butitcannotandgetsoverused.Oncethehealinghasstarted(usuallyafewdaysofffromrunning),mostrunnersI’veworkedwithtendtohealasfastwhenrunninggentlyasfromacompletelayoff.Itiscrucialtostaybelowthethresholdoffurtherirritation.Rollingwith

afoamrollerhasoftenmovedthehealingalongatafasterpace.

Shininjuries1. Ruleoutastressfracture.Inthiscase,thepainusuallygetsworseasyou run–but checkwithyourdoctor. If it is a stress fracture,youmuststoprunningfor(usually)atleast8weeks.

2. Ifthepaingraduallygoesawayasyourunonit,thereislessworryofastress fracture.This isprobablyashinsplint.Bystayingbelowthethresholdofirritatingtheshinmuscle,runnerscangenerallyrunwithshinsplints.(checkwithdoctortobesure).

3. Takemorewalkbreaks,runmoreslowly,etc.

Insidepain–posterior shin splints. Irritationof the insideof theleg, coming up from the ankle is called “posterior tibial shinsplints”andisoftenduetooverpronationofthefoot(footrollsinatpushoff).Front of shin – anterior shin splints. When the pain is in themuscle on the front of the lower leg it is “anterior tibial shinsplints.”This is veryoftendue tohaving too longa stridewhenrunningandespeciallywhenwalking.Downhillterrainshouldbeavoidedasmuchaspossibleduringthehealing.Stress Fracture. If the pain is in a very specific place, and/orincreasesasyourun,itcouldbeamoreseriousproblem:astressfracture.This isunusual forbeginningrunners,butcharacteristicofthosewhodotoomuch,toosoon.Itcanalsoindicatelowbonedensity. If you even suspect a stress fracture, do not run or doanythingstressfulonthelegandseeadoctor.Stressfracturestakeweeksofnorunning,usuallywearingacast.Theremayalsobeacalciumdeficiency.

Heelpain–PlantarFascia“Themosteffective treatment isputtingyour foot inasupportiveshoebeforesupportingyourbodyweightonthefooteachmorning.”

Thisverycommoninjury(painontheinsideorcenteroftheheel)isfeltwhen taking the first fewsteps in themorning.As the footmovesandblood flow increases, thepaingraduallygoes away,only to return thenextmorning.Besuretogeta“shoecheck”atatechnicalrunningstoretomakesurethatyouhavetherightshoeforyourfoot.Ifthepainisfeltduring the day, and is quite painful, you should consult with apodiatrist. Usually the doctor will construct a foot support that willsurround your arch and heel. This does not always need to be a hardorthoticandisusuallyasofterone,atfirst,designedforyourfootwithbuildupsintherightplaces.

The “toe squincher” exercise, can help develop foot strength that willalsosupport the foot. It takesseveralweeks for this to takeeffect.The“squincher” is done by pointing your food down, and contracting themusclesinthefootsimilartomakingahard“fist”withyourhand.

Backofthefoot–AchillesTendonTheachillestendonisthenarrowbandoftendonrisingupfromtheheeland connecting to the calf muscle. It is part of a very efficientmechanicalsystem,andfunctionslikeastrongrubberbandtoleveragealotofworkoutofthefoot,withalittleeffortfromthecalfmuscle.Itisusually injured due to excessive stretching, either through running orthroughstretchingexercises.First,avoidanyactivity that stretches the

tendoninanyway. Ithelps toaddasmallheel lift toall shoes,whichreducestherangeofmotion.Everynight,rubachunkoficedirectlyonthetendonforabout15minutes(until the tendongetsnumb).Bagsoficeorfrozengelsdon’tdoanygoodatallinmyopinion.Usuallyafter3-5 days off from running, the icing takes hold and gets the injury in ahealingmode.Antiinflammatorymedicationvery rarelyhelpswith theachillestendon,accordingtoexperts.

HipandgroinpainThereareavarietyofelementsthatcanresultinaggravationinthehiparea.Since thehipsarenotprimemovers in running, theyareusuallyabusedwhenyoucontinuetopushon,whenveryfatigued.Thehipstrytodotheworkofthelegmusclesandarenotdesignedforthis.Askyourdoctoraboutprescriptionstrengthantiinflammatorymedication,asthiscan often speed up recovery. Avoid stretching and any activity thataggravatesthearea.

CalfmusclepainThecalfisthemostimportantmuscleforrunning.Itisoftenirritatedbyspeedwork,andcanbepushedintoinjurybystretching,runningtoofastwhentired,speedsessions,inadequaterestbetweenhardworkouts,andsprintingattheendofracesorworkouts.Bouncingtoohighandrunningalotofhillscanalsotriggerthisinjury.

Deep tissuemassage has been the best treatment formost calfmuscleproblems. Try to find a very experienced massage therapist who hashelpedlotsofrunnerswithcalfproblems.Thistreatmentcanbepainfulbut is about the onlyway to remove some bio-damage in themuscle.The“stick”canmovesomeofthedamageoutofthecalfmuscle(seeourwebsiteformoreinformationonthisproduct).

Don’t stretch! Stretching will tear themuscle fibers that are trying toheal.Avoidrunninghillsorspeedworkouts,andtakeveryfrequentwalkbreaksasyoureturntorunning.

Re-startingyourrunningbeforetheinjuryhashealedMostoftherunnersI’veworkedwithwhohavebeeninjured,havebeenabletocontinuetrainingwhiletheinjuryishealing.Butfirst,youmusthave some time off to get the healing started. If you do this at thebeginningofaninjuryyoumayonlyneed2-5daysoff.Thelongeryoutrytopushthroughtheproblem,thegreaterthedamageandthelongeritwill take to heal. Stay in touchwith the doctor at any stage of thishealing/running process, follow his/her advice, and use your bestjudgement.

Topromotehealing,onceyouhavereturnedtorunning,staybelowthethresholdoffurtherirritation.Inotherwords, iftheinjuryfeelsalittleirritatedwhenrunningat2.5miles,andstartshurtingalittleat3miles,you should runnomore than2miles.And if your run-walk ratio is 4min run/1 min walk, you should drop back to 2-1 or 1-1, or 30seconds/30seconds.

Take a day of rest between running days.Withmost injuries you cancrosstraintomaintainconditioning,butmakesurethatyourinjurywillallowthis.Again,yourdoctorcanadvise.

BestcrosstrainingmodestomaintainyourrunningconditioningBefore doing any of these ask your doctor. Most are fine for mostinjuries.Butsomerunariskof irritatingtheinjuredareaanddelayingthe healing process. Formore information on this, see the chapter oncross training, in my GALLOWAY’S BOOK ON RUNNING SECONDEDITION.Graduallyincreasetheamountofcrosstraining,becauseyouhavetoconditionthosemusclesgraduallyalso.Walkingisagreatwaytomaintainconditioningiftheinjuryandthedoctorwillallowit.

Runninginthewater–canimproveyourrunningformNordicTrackmachines

WalkingRowingmachinesElipticalmachines

5K–ToFinishRunnerswhoarealreadyrunningmorethanindicatedcancontinuewiththeirratioofrun-walk-runorcontinuousrunning.

run the long run 4 min/mi slower than your magic mile predicts in the 5K, adjust fortemperature(MM=“magicmile”timetrial,detailedseehere)*

10K–ToFinishRunnerswhoarealreadyrunningmorethanindicatedcancontinuewiththeirratioofrun-walk-runorcontinuousrunning.

run the long run 3.5 min/mi slower than your magic mile predicts in the 10K, adjust fortemperature(MM=“magicmile”timetrial,detailedseehere)*

Note:Thistrainingadviceisgivenasonerunnertoanother.Formedicalquestions,askyourdoctor.

For more training information, including time goal programs see mybook5K/10Kwhichisavailable,autographed,atwww.jeffgalloway.com

HalfMarathontofinish1. Thisprogram isdesigned for thosewhohavealreadybeen runningregularly,buthaveneverrunahalfmarathonbefore,orforveteranswhodon’thaveatimegoal.Tobeginthisprogram,youshouldhaverunalongrunofatleast4mileswithinthepasttwoweeks.Ifyourlongrunisnotthislong,thengraduallyincreasetheweekendruntothis distance before beginning this program. If you have beenrunningmore than that listed on the schedule, it is usually OK tocontinueatthatlevel.

2. Whatpacetorunonthelongruns?Readthesectioninthisjournalonpacingthelongruns(seehere).

3. Run-walk-runratioshouldcorrespondtothepaceused(seehere)4. Paceforthehalfmarathonitself:Runthefirst10miles(16K)atthetrainingpace,notedabove.Ifyouwanttospeedupalittleduringthelast5K,goasyoufeel.

5. On long runs and the race itself, slowdownwhen the temperaturerisesabove60Fby30 secamile for every5degreesabove60Formore(slowdown20sec/KMforevery2Cabove14C).

6. TuesdayandThursdayrunscanbedoneatthepaceofyourchoice.7. It is fine to do cross training on Mon, Wed, and Fri. if you wish.Therewillbe littlebenefit toyour running indoing this,butyou’llincreaseyourfatburning.Don’tdoexerciseslikestairmachinesthatusethecalfmuscleondayswhenyouarerestingfromrunning.

8. Be sure to take a vacation from strenuous exercise, the day beforeyourweekendruns.

9. Anoptionalpace segment (p) isnotedon theThursday run.Togetusedtoapaceyouwanttorunintheraceitself,timeyourselffor1-3miles,andtakethewalkbreaksasyouwilldothemintherace.Thisisespecially importantifyouareanxiousaboutfinishingbeforethefinishlineisclosed.Thistimeisusuallylistedontheracewebsite.

For time goal programs, seemy bookHALFMARATHON. This can beordered,autographed,fromwww.jeffgalloway.com

Note:Thistrainingadviceisgivenasonerunnertoanother.Formedicalquestions,askyourdoctor.

runthelongrun3min/mislowerthanyourmagicmilepredictsintheHalfMarathon,adjustfortemperature*

(MM=“magicmile”timetrial,detailedseehere)

MarathonTrainingSchedule

ToFinish1. Thisprogram isdesigned for thosewhohavealreadybeen runningregularly,buthaveneverrunamarathonbefore,orforveteranswhodon’thaveatimegoal.Tobeginthisprogram,youshouldhaverunatlongrunofatleast3miles(5K)withinthepast2weeks.Ifyourlongrunisnotthislong,thengraduallyincreasetheweekendruntothisdistance. Ifyouhavebeenrunningmorethanwhat is listedontheschedule,itisusuallyOKtocontinueatthatlevel.

2. Whatpacetorunonthelongruns?Readthesectioninthisjournalonpacingthelongruns(seehere).

3. Run-walk-runratioshouldcorrespondtothepaceused(seehere)4. Pace for the marathon itself: Run the first 10 miles (16K) at thetrainingpace,notedabove.Ifyouwanttospeedupalittleduringthelast5K,goasyoufeel.

5. On long runs and the race itself, slowdownwhen the temperaturerisesabove60Fby30secondsamileforevery5degreesabove60Formore(slowdown20sec/KMforevery2Cabove14C).

6. TuesdayandThursdayrunscanbedoneatthepaceofyourchoice.7. It is fine to do cross training on Mon, Wed, and Fri. if you wish.Therewillbe littlebenefit toyour running indoing this,butyou’llincrease fatburning.Don’tdoexercises likestairmachines thatusethecalfmuscleondayswhenyouarerestingfromrunning.

8. Be sure to take a vacation from strenuous exercise, the day beforeyourlongruns.

9. Anoptionalpace segment (p) isnotedon theThursday run.Togetusedtoapaceyouwanttorunintheraceitself,timeyourselffor1-3miles,andtakethewalkbreaksasyouwilldothemintherace.Thisisespecially importantifyouareanxiousaboutfinishingbeforethefinishlineisclosed.Thistimeisusuallylistedontheracewebsite.

Note:Thistrainingadviceisgivenasonerunnertoanother.Formedical

questions,askyourdoctor.

For more training information, including time goal programs see mybook Galloway’s Marathon FAQs & A Year Round Plan which areavailable,autographed,atwww.jeffgalloway.com

runthe longrun2min/mislowerthanyourmagicmilepredicts in theMarathon,adjust fortemperature(MM=“magicmile”timetrial,detailedseehere)

*

MyPredictionforthisYear

PredictingRacePerformance

AMPulseGraph

Note:Makesurethatyoutakeyourpulseassoonasyouareconscious,beforeyour thoughtsormotions increase theheart rate. If youcandothisautomatically, thisgraphwillgiveyouoneof thebest readingsofovertraining. After several months of recording, you’ll establish a“normal low.“When the level risesmore than five percent about this,takeiteasy.Ifpulseismorethan10percentabove,takethedayoff.

InjuryLogfromrunning(walk,cross-train,etc.)

Injury:

FirstNoticed: Whenlostfunction:

Symptoms:

Treatment:

Treatment:

WhatIlearnd:

Injury:

FirstNoticed: Whenlostfunction:

Symptoms:

Treatment:

WhatIlearnd:

Injury:

FirstNoticed: Whenlostfunction:

Symptoms:

Treatment:

Injury:

FirstNoticed: Whenlostfunction:

Symptoms:

Treatment:

WhatIlearnd:

Injury:

FirstNoticed: Whenlostfunction:

Symptoms:

Treatment:

WhatIlearnd:

Injury:

FirstNoticed: Whenlostfunction:

Symptoms:

Treatment:

WhatIlearnd:

RaceLogBesuretopasteinyourproofsfromracephotomailings.

SpeedSessions

ShoeLog

Thisyear’sSuccesses:

MistakesI’vemadethisyear: