Lots of fun-running around and in Gillette Stadium and finishing on the 50 yard line. Afterwards, we had drinks and watched a great fireworks show.
On the actual day, E and I had a date and went to Barnes & Noble to play with trains, read books and buy a new Thomas the Tank Engine book (very exciting!). On the way out of the store, I found my next book club selection (Songs of Willow Frost) in the discount section-score!
For many years, I ran the good old fashion traditional way…go out and just start running.
After a back injury years ago, that was no longer possible.
Luckily I found Jeff Galloway and his method of interval running.
Once I got over thinking I wasn’t a “real” runner by incorporating walk breaks, I was hooked.
The Galloway Run Walk Run method
• A smart way to run – by giving you cognitive control over each workout.
• Allows you to carry on all of your life activities – even after long runs
• Motivates beginners to get off of the couch and run
• Bestows running joy to non-stop runners who had given up
• Helps improve finish times in all races
• Gives all runners control over fatigue
• Delivers all of the running enhancements without exhaustion or pain
I have found all of the above reasons to be true!
On the treadmill, I have been using the Galloway LOLO 10K training app and have recently run a 10K. (I believe this app is only available for iPhone. Prior to this I used a simple interval timer app)
Right now, my ratio is 1:30 with my run portions at 6-6.5 mph and walk portions at 3 mph. This keeps me at a consistent 12 minute mile.
Outside, for safety reasons, I don’t run with the app or headphones. I use my Garmin Forerunner interval timer so my intervals at 1:1. Outside I tend to average a 11-11:15 min mile as my walk portions are at a faster speed.
So, how to use the Galloway Method?
If you know what your average straight running mile time is, you are ready to start.
If you don’t, then you need to do your Magic Mile (how to calculate your mile pace and what interval would work for you).
Once you embrace walk breaks, you can experiment with your intervals to find what works best for you. Suggestions are on the site and app. These ratios help you maintain your desired pace.
EVENT ANNOUNCEMENT: Hogwarts Running Club is pleased to announce our fifth event of 2015: The Platform 9 3/4k (Year Two)!! Yes, Ladies and Gentlemen…It’s back! As we’ve been saying for months, Hogwarts is a magical place…you never know what may return. All proceeds from this event will support the Harry Potter Alliance and their Accio Books! campaign, which has donated more than 200,000 books to underprivileged or underserved readers since 2009. Participants will receive an awesome two-sided custom medal with the original Platform 9 3/4k design on the front and Harry & Ron’s Year Two adventure on the back! The medal is on a custom sublimated ribbon and all participants will be able to download (at http://www.HogwartsRunningClub.org) a personalized ticket for the Hogwarts Express (which looks a lot like a digital race bib) with the name and number of their choice. While you can complete the distance any time you want, we are encouraging as many people as possible to complete their 9 3/4k (or 6.058 miles) on Tuesday, 1 September as that is the day that Harry and Ron missed the train at King’s Cross Station and had to “borrow” the flying Ford Anglica to get to Hogwarts. Again, this is just a fun suggestion…you can complete your distance any time you’d like!
This is a win win!
I have a goal to work towards in my running and help raise money for books!