Galloway Training – April 26 – 7:30 AM – Washington & Lee High School

OUR LOCATION – this week is Washington & Lee High School.  Meet and park in Parking Lot A at 7:30 AM.  This lot is to the left of the school if you’re facing the front of the school on N. Stafford Street.

The address is: 1301 N Stafford St. Arlington, VA 22201.  Street parking also available.

You can find specific directions to the school by pasting this link into your browser.http://click.icptrack.com/icp/relay.php?r=7113350&msgid=308368&act=5P4P&c=1112601&destination=http%3A%2F%2Fwww.apsva.us%2Fdomain%2F2377          

                                            NOTE: Location change coming on May 3 – stay tuned!

Join us for breakfast after the run at COSI near the Virginia Square metro.

Please bring cash or your credit card.

COSI  – 3503 Fairfax Drive
Arlington, VA
703-248-9408

REMINDERSNo water, No run!  Safety is our first priority in the program and carrying water is step one.  It helps you to be self-sufficient on the road.  Some need more water or sports drink than others, and will carry a bigger bottle or two – just as long as you have something with you for each run.

Share the trail – There are runners, walkers, cyclists, strollers, dogs and the occasional in-line skater out there with us.  While we may enjoy running and walking two-abreast, this is not always wise.  Whenever there is congestion or a possible safety concern coming at you or from behind, it may be necessary to run single-file.  If a bike is coming at you call out “bike up” and if they are coming from behind it’s “bike back”.  If you need to stop to make an adjustment, slow down, and when it’s safe, move off the trail, make your adjustment and then safely rejoin folks on the trail.  Cyclists move quickly and at speeds of 20 mph or more.  It’s hard for them to stop or maneuver and avoid hitting pedestrians.  Yield to the cyclists every time.

Registration – Registration is open for the 29 week programs and the Getting Started Program.  Please be sure to register by April 30.  If you don’t register by that date, we will assume that you don’t plan to join us for the season, and will stop bugging you with email.  Pace Group Leaders – you will receive a separate email with your registration instructions.  Link to registration – http://www.active.com/arlington-va/running/programs/metrodc-galloway-training-2014%20or%20go%20to%20active.com and search Metro DC Galloway Training.

WEBSITE – Our website is metrodcgalloway.wordpress.com.  The Members Only tab houses the schedule for the season and the recipes shared during the 2013/2014 winter program.  Once you register, you will receive the password to access this section.  Everything else in the site is open access.  As the website is constantly under construction, please give us feedback regarding information that you’d like to see posted on the site.

Our Workouts this week

Fitness Walkers – 40 Minutes

Getting Started 5k – 1.5 Mile

10 Mile, Half and Full Marathon – 6 Miles

WEEKLY TOPIC – What to eat before a run or walk  Our workouts are starting to get longer and heading out the door on an empty stomach is going to backfire on you in the coming weeks.  Now is the time to think more about fueling your workouts.   Fuel doesn’t mean a big or complicated meal.  Fuel means consuming nutrition of about 200 calories 30 – 60 minutes before we meet.  You don’t need a meal, you just want something to get you going and to help your brain and muscles get moving.  You want to eat 30 – 60 minutes before we meet as you need to give your body time to process the food.  By processing I mean, you also need to consider how this will impact your bladder and colon and plan accordingly.  For some, this will mean eating as soon as you wake and let your body process  your “breakfast” while you get dressed.  This may allow you to handle your business just before you head out the door, or as soon as you get to our meeting spot.  This will help you avoid having Mother Nature bothering you as soon as we start our workout.  As many of us know, you can’t hold off and keep running if your colon needs to be emptied.  TMI, but true.

There a loads of quality bars out there for you to eat – they are convenient and include things like PowerBar, ClifBar and other breakfast bars.  Pre-packaged food is convenient, but it’s not your only option.  You can have oatmeal, yogurt, PB&J, toast and a banana and things like this.  The thing to remember is that you want quick and simple as you’re probably going to be tired.  Combine that with the knowledge that the simpler the food, the easier it is on your digestive system.

Your breakfast should become part of your routine and by having it be routine, think about foods that you can pack with you if you travel for a race.  If you aren’t able or willing to pack food, be sure to rotate breakfast foods at home that you can get at a hotel or convenience store when you travel for a race.  Routine is good, but you also need to be flexible so that no matter what happens or where you are, you aren’t thrown off by unfamiliar foods that may turn on you on race day.

See you Saturday!

Galloway Training – April 19 – 7:30 AM – Washington & Lee High School

OUR LOCATION – this week is Washington & Lee High School. Meet and park in Parking Lot A at 7:30 AM.  This lot is to the left of the school if you’re facing the front of the school on N. Stafford Street.

The address is: 1301 N Stafford St. Arlington, VA 22201.  Street parking also available.

You can find specific directions to the school by pasting this link into your browser.http://click.icptrack.com/icp/relay.php?r=7113350&msgid=308368&act=5P4P&c=1112601&destination=http%3A%2F%2Fwww.apsva.us%2Fdomain%2F2377

Join us for breakfast after the run at COSI near the Virginia Square metro.  Please bring cash or your credit card.

COSI  – 3503 Fairfax Drive

Arlington, VA

703-248-9408

REMINDERS – No water, No run!  Safety is our first priority in the program and carrying water is step one.  It helps you to be self-sufficient on the road.  Some need more water or sports drink than others, and will carry a bigger bottle or two – just as long as you have something with you for each run.

Share the trail – There are runners, walkers, cyclists, strollers, dogs and the occasional in-line skater out there with us.  While we may enjoy running and walking two-abreast, this is not always wise.  Whenever there is congestion or a possible safety concern coming at you or from behind, it’s our duty to do whatever we can to minimize congestion and avoid accidents.  When it’s necessary to run single-file, anyone in the group can call out “single-file” and everyone needs to adjust.  If a bike is coming at you call out “bike up” and if they are coming from behind it’s “bike back”.  If you need to stop to make an adjustment, don’t just stop where you are.  Slow down, and when it’s safe, move off the trail, make your adjustment and then safely rejoin folks on the trail.  Cyclists are our biggest concern right now.  They move quickly and at speeds of 20 mph or more, it’s hard for them to stop or maneuver and avoid hitting pedestrians.  Yield to the cyclists every time.

REGISTRATION – Registration is open for the 29 week programs and the Getting Started Program.  Please be sure to register by April 30.  If you don’t register by that date, we will assume that you don’t plan to join us for the season, and will stop bugging you with email.  Pace Group Leaders – you will receive a separate email with your registration instructions.  Link to registration – http://www.active.com/arlington-va/running/programs/metrodc-galloway-training-2014%20or%20go%20to%20active.com and search Metro DC Galloway.

 

Our Workout this week –

Fitness Walkers – 30 Minutes

Getting Started 5k – 1.5 Mile

10 Mile, Half and Full Marathon – 5 Miles

WEEKLY TOPIC – First – please be sure to check out our website – metrodcgalloway.wordpress.com  We are putting more and more information out there and it’s becoming a resource, thanks to member feedback.  Liza is the “webmaster” and is working on testing password protecting documents.  If the test goes well, the drama of receiving/not receiving emails may become a thing of the past.

Question this week had to do with To Run in the Rain, or Not Run in the Rain.  Running in the rain is a personal choice, however, your decision needs to be based on your answer to this question – “Will you still do your race if it’s raining on race morning?”  If you can’t answer this question with a resounding “No!”, then you must do some of your training in the rain.

Part of your training is learning how your body responds, reacts and recovers from training in most weather conditions, excluding electrical storms.  If there’s an electrical storm, take your training indoors and look for your race to be postponed, cancelled or cut short.  Galloway training takes place in all kinds of weather and temps because you never know what it will be like on race day.  Heat and rain are particularly tricky because of their potential impact to you and your body.  We will talk about heat later in the season.  For now let’s focus on April Showers.

Rain is a welcome guest for most if the temperature is above 45 or 50 as it keeps you from getting too warm.  We find that a hat with a good bill and a jacket that repels water and has a secure hood are the perfect combination and some like a pair of gloves in cooler temps.  The latest trick is putting plastic on over your socks to keep your feet drier.  You will need enough plastic to come out of your shoes a bit, or the plastic will come off and your feet will get wet.  Some don’t mind wet feet and plastic or not, either way is fine.

Another reason to train in the rain is to find out if and where you chafe.  Some of us don’t chafe at all once we are wet, but others do.  You need to know which camp you are in and plan accordingly.  Because you can chafe almost anywhere, it’s hard to list all of the tricks you can try, but there are lots of remedies and most are pretty inexpensive and common sense.  Once you chafe, speak with members of this program or consult your favorite online running resource for suggestions for protecting your sensitive areas.

 The last thing to know about running in the rain is, “get out of your wet gear ASAP!”  Be sure to pack a dry change of clothes, shoes and socks to have in your car or drop bag (if you’re racing).  Change into your dry gear right away so you don’t get a chill.  As soon as you’re dry, get a warm beverage and start warming from the inside out.  This is the best way to fight off an opportunistic bug.  Athletes are susceptible to germs because the body is focused on post-workout recovery and muscle repair and not on bolstering the immune system.  Do your part and give your immune system less to worry about.

While there’s no guarantee that you won’t get sick from running in the rain, following these steps gives you better odds of staying healthy.  One caveat – if you’ve trained to workout in the rain and your race is a few weeks away, skip a rainy run and hit the treadmill.  No need to tempt fate.  You’re trained enough and have an idea of how your body will respond.  One treadmill workout won’t tank your race.

See you Saturday!

Floyd, Liza and your PGLs

 

 

Galloway Training – April 12 – 7:30 AM – Washington and Lee High School

OUR LOCATION – this week is Washington & Lee High School. Meet and Park in Parking Lot A at 7:30 AM.

This lot is to the left of the school if you’re facing the front of the school on N. Stafford Street. The address is: 1301 N Stafford St. Arlington, VA 22201.  Street parking also available.

You can find specific directions to the school by pasting this link into your browser.http://click.icptrack.com/icp/relay.php?r=7113350&msgid=308368&act=5P4P&c=1112601&destination=http%3A%2F%2Fwww.apsva.us%2Fdomain%2F2377

Our Workout this week – Fitness Walkers – 30 Minutes Getting Started 5k – 1 Mile 10 Mile, Half and Full Marathon – 4 Miles

WEEKLY TOPIC – I received an email from a new member who has been reading the “Training Programs” book.  She asked a very valid question – one that’s probably shared by other new members or those moving to a new goal race distance.  While this question is from a runner, the response holds true for the Fitness Walkers too.  The other thing to note is that individual pace doesn’t greatly affect my response to the question.

Hi,  For our runs on Tuesday and Thursday, is the focus on time or distance?  In the book it calls for running 30 minutes but at my pace that equates to 2 miles each night.  As I move through the program I hope my pace will become faster and that 2 miles will become longer.  Can you give me some guidance in terms of time or distance during the interim :)?

Liza’s Response – “Hi – 30 minutes. You get what you get at this point, and I’m 12 years in and that’s my 30 minute mileage.   If you were running 45 minutes before you joined, then continue. If not, then go with 30 minutes.  We have 29 weeks to get you ready, but only if you don’t over train and get hurt, because you’re over eager.  Bottle this extra energy and excitement – you’ll need to pull it out in a few months.  Love my newbies – they ask the greatest questions!”

Training is a long process and you should try not to judge yourself harshly or rush to improve.  While it can be tempting to do extra training, resist the urge and instead, practice patience rather than running or walking.  If the schedule says rest or cross-train, that’s what you do.  If the schedule says OFF/REST, then that’s what you do.  It will make you crazy while the mileage is low and the weather is cool, but as we get deeper into the season, you will find that you need and cherish those moments of rest and recovery more than you ever thought you could.

If you can’t stand to sit still, reach out to a buddy and talk about it and ask them to distract you.  Go get a pedicure or massage, read a book, plan your race schedule or see when you can volunteer for a race.

Following the prescription as Jeff Galloway lays it out for you in the books (and from your Program Directors and Pace Group Leaders), and resisting the whispers from the troublemaker on your shoulder, will get you through each week and to the starting line of your chosen race.  We can’t guarantee that you won’t get hurt, but we know what needs to be done to minimize the risk.

See you Saturday!

First Training Session is Here – April 5!

Good Morning Galloway – Welcome to the start of the 2014 Training Season!

LOCATION – Our location this week is Washington & Lee High School – 7:30 AM

The address is: 1301 N Stafford St. Arlington, VA 22201.

Our workout this week

Fitness Walkers – 30 minute Walk

Getting Started 5K – 1 Mile

10 Mi thru Marathon – 3 miles including Magic Mile

We will meet at the track – and break into groups.  The walkers will head out after the service talk.  The 10 milers thru Marathon will take to the trail for 3/4 of a mile and then return to the track.  At the track you’ll be broken into groups and assigned a group leader who will take you to a starting point on the track to run your timed mile.  Following your timed mile, you’ll walk or run/walk 2 laps to cool down.  Following your cool down, check in with your leader and cover any questions you have with them, Floyd or Liza.  The Getting Started crew will take to the track for their mile while everyone else is on the trail .  When you finish your mile work with your leaders on any questions you have.

Equipment – Everyone is required to carry water with them when we workout together.  No water, No Workout!  Hydrating is a necessary habit and the earlier you start, the better.  You may not need it tomorrow, but you never know and self-sufficiency is a goal of the program that we begin teaching on day one.

Optional equipment that has proven useful – a cell phone, cash or credit card, ID and health insurance card.  If you wear contacts, a small bottle of re-wetting solution.  You should also keep a full change of clothes and shoes in your car, and a light snack and a bottle of water or sports drink.  We often go for breakfast following a run – sitting around in wet clothes isn’t fun and you run the risk of getting sick by staying in your wet running gear.

Equipment that must be left at home is music with earphones.  You are not allowed to wear earphones when you train with us on Saturdays.  It is a safety issue and, if your ears are plugged, you miss out on lots of learning that takes place on the trail.  If you join the group, you are agreeing not to wear headphones, by signing the waiver.  No exceptions will be made.

Safety – If you have valuables that you want to put in your trunk, do this at home.  You never know who is watching you put your purse or wallet in your trunk and head out for a run.  They can get in and out of your car in a matter of seconds, and we will be running for 30 minutes or more.  This is no guarantee, but it’s a good start.

Be aware of bikes and other runners, walkers, jog strollers and the occasional skater on the trail.  Yield to bikes at all times and move off the trail to make any adjustments.  We run two abreast, no more.  Two abreast is a nice to have, but you will often need to run single file based on trail conditions or congestion.  Listen for people wanting to pass you on your left.

Car Keys – We do not have anyone who will be able to hold your car keys for you.  Be sure that you are able to carry them with you while you’re working out.  There are all kinds of mini-pockets and pouches that you can use to hold keys and phone.

Sign out Sheets – We sign out when we take the trail and sign in when we are done.  Our goal is to make sure everyone returns from the run.  If your boxes aren’t marked when we finish a workout, we will call your emergency contact to see if they’ve heard from you.  Be sure we know where you are so that no one worries or is alarmed unnecessarily.

We look forward to seeing everyone in the morning.