Somehow, I missed her when she crossed the finish line.
Ten months earlier, my wife, Suzanne, ran for the first time. Not literally. But you know, what I mean — as an athletic activity.
Suzanne and others in her group — all either new at running or trying to get back in shape — jogged for a minute, then walked for a minute, then jogged for a minute, and walked for a minute. On purpose. That’s how this Jeff Galloway-inspired run-walk-run marathon training program works.
And boy, does it work.
Last March 3, my bride crossed the finish line after laboring 13.1 miles through Albany neighborhoods. She had completed the first Snickers Marathon Energy Bar marathon!
Where was I? Probably less than 100 yards away, I’m not sure. I was helping to coordinate volunteers for Albany ’s first marathon. And although I kept checking the finish line from time to time, I somehow missed her my wife achieving one of the greatest accomplishments of her life. How humiliating.
All’s well that ends well, I suppose; Suzanne forgave me for my gaffe (at least I was there during childbirth!), and my wife has been running (and walking) since – not exactly like Forrest Gump – but regularly, nonetheless.
Which brings me to Jeff Galloway and this run-walk-run thing.
Frankly, I thought Albany Run Walk was, well, a glorified walking program when Paula Bacon first told me several years ago about her formation of a local chapter of the marathon training program affiliated with Galloway ’s athletics business.
The program is based on Galloway’s experience in training hundreds of runners and captured in his book, “ Marathon .” A 1972 U.S. Olympic long-distance runner, Galloway had concluded that every person at all skill levels can train for a marathon by taking regular walk breaks. Under Galloway ’s concept, the frequency of the walk breaks and the pace of running are calibrated to the runner’s ability level.
Well, Suzanne tried it and liked it. That was enough. And now – after barely breaking a purpose-driven sweat in her life — she runs half-marathons, for goodness’ sake, including this month’s new Jacksonville , Fla. , race, which raised $800,000 for cancer research. Suzanne’s even leading an Albany Run Walk sub-group.
Galloway, who will arrive in Albany today to perform workshops and make appearances as a prelude to Saturday’s marathon, will appear on the radio show I co-host, Wake Up Albany With Matt Patrick on WALG-AM 1590, at 7:30 a.m. Friday.
Following is a Q&A I recently had with Galloway :
Albany Journal: “Please tell me about your experience working with Albany Run Walk.”
Jeff Galloway: “ Albany has the highest per capita enrollment from any of our 60 locations. Paula Bacon and her team of leaders are supportive, helpful and make the program fun – each week. It’s a social club that happens to run very long distances together.”
AJ: “Before trying it, I thought that the run-walk concept was, well, less than macho. I couldn’t imagine real athletes not running the entire time during a race. Do you run into testosterone-influenced nay-sayers much?”
JG: “Male ego and testosterone are two barriers that prevent men from enjoying a number of life’s great treasures. But once they take the leap of faith and insert walk breaks as needed, they usually run faster (under the same conditions) and often finish ahead of people they could not beat when running continuously. This gives the male ego such a great reward that most become advocates. Men and women like to have control over their life – walk breaks give them control over fatigue, enjoyment afterward, ability to enjoyment afterward, ability to enjoy other activities after very long runs, and quick recovery.”
AJ: “I have concluded that between Albany Run Walk and our new, annual marathon, Albany is a much healthier community than it was before you entered the picture in Albany . Do you buy that?” JG: “I’ve seen several surveys in marathon cities showing that each marathoner influences 20 others to change their lives in a more healthy direction. As the years go by, thousands will get into better shape, living longer, feeling better, and experiencing a higher quality of life than ever.”
AJ: “Without Albany Run Walk, whose director and members have put tons of time and energy into planning and lining up volunteers, I don’t know whether Albany would have a marathon. Has this happened in other communities?”
JG: Runners are positive and supportive people. They come together to support positive causes and they tend to give back to the community in many ways. A marathon provides something to rally around. The force of my life is to help people improve the quality of their lives through fitness. Paula and her team are making this happen for hundreds of folks in the Albany area.
Jeff Galloway will conduct a pre-marathon Running School from 2 to 5 p.m. Friday at the RiverFront Resource Center, 125 Pine Ave. The cost is $99; Galloway Training Program members receive a discount. Info: www.jeffgalloway.com and (800) 200-2771 ext. 10.
(On the Web: www.albanyrunwalk.com)
Top 10 Marathon Questions
By Jeff Galloway
1. Is is possible for most people — even those who are over 50 and out of shape — to finish a marathon or half?
Yes. Through my Galloway training groups, e-coaching, seaside retreats and individual consultations, I’ve helped more than 100,000 folks get off the couch and across the finish line with few or no injuries. Each story is inspirational.
2. What is the most important component of a training program?
Endurance of body, mind and spirit is developed during the long runs. When pace is controlled and one-minute walk breaks are inserted into these long ones at the correct ratio for the individual, there do not have to be significant aches and pains. The long one should gradually increase to the distance of the race.
3. When someone covers 26 miles, don’t they have to hit the couch or the bed for the rest of the day — or week?
Not when the pacing is slow enough and the walk breaks are taken frequently enough. In our Galloway programs, I regularly hear from young moms who run 26 miles, take the kids to sports all morning, do the weekly shopping and then cook and entertain. It is possible to do the marathon and enjoy family and life even more because you have more endurance.
4. How often do the really long runs need to be done?
At first, every other week. At the end of the program, every third or fourth week.
5. What other training is needed to finish a marathon?
The only other training workouts needed for finishing a race are two easy 30-minute run-walks on two other days (usually Tuesday and Thursday).
6. How do you know what is a correct pace for the individual?
In our Galloway training groups, we have a “magic mile” that very accurately predicts what one is currently able to run at any distance. This involves running a one mile time trial on a track a few times and then using a multiplying factor to predict a very hard pace per mile in each race. I recommend that beginners add at least two minutes per mile to this pace for at least the first three-quarters of the race.
7. How much does someone slow down when it is hot?
According to my data, the slowdown is 30 seconds a mile slower for every five-degree increase above 60 degrees.
8. Why do walk breaks virtually eliminate injury?
When one uses the muscles the same way continuously the muscles fatigue more rapidly. When runners walk for a minute after a one- or two-minute jog, fatigue is erased, they feel good, and the aches and pains tend to go away. Frequency of walk breaks is based upon pace.
9. Why do veterans who have been running continuously in marathons tend to run 13 minutes faster when they use walk breaks?
The muscles keep erasing fatigue so that runners are strong to the end. Instead of slowing down, they hold pace or speed up.
10. What is the best way to run?
Whether you walk or run, keep feet low to the ground, touch lightly, with a gentle and relaxed stride. Don’t lift the knees.
(On the Web: http://www.jeffgalloway.com/)
