Galloway Training – May 23 – I’m Going to Miss a Group Workout, What do I do?

I’m Going to Miss a Group Workout, What do I do?

This topic has come up several times in the last couple of weeks as people see how the schedule and life collide. The real questions are, will you put on your sneakers and how much time or distance can you realistically cover by yourself?

Be realistic about your time away. Decide if you want to work out or if you just want to take some time off. There are no wrong answers, but why waste valuable suitcase space if you’re not going to work out. Leave the gear at home along with the guilt. You’ll feel guiltier if you pack all of your gear and never use it.

If you’ve decided you will work out, you need to determine where you’ll do it. Treadmill, local gym or will you look for a local Galloway Group or reach out to a local running store or Road Runners Club or America chapter to see if you can meet up with them to get in some miles. I get in the car and drive around to find as many miles of wide road as possible. This way, I know that I can get in my goal miles if I have the time or the energy to do so. While scouting, I look for convenience stores, bathrooms, diners and bushes. I use the stores to buy snacks and drinks and load up on ice, and I use the bushes to hide a spare bottle for the back end of my run. This allows me to carry very little but still be well supported. Given I usually have to do 20 miles when I’m away, I have someone go with me when I scout, so they know where I am if I call to get a ride home. Yup, I carry my cell phone.

For your trip, you might find that some of your travel companions want to get in on the action. Share your goals, set the schedule and aim to get in one of the workouts you’ve planned. Given you’re most likely on vacation, or on a work trip to a cool location, enjoy it! Don’t let running keep you from having fun.

As for the long distance that you may have missed while you were gone, don’t worry, we have that covered. Just let us know when you get back, what distance you missed, and we will decide how to safely get you caught up. We generally will have you drop back to a slower pace group, or we will send you out with your regular group, and have you walk the difference between your last long workout, and the distance the group is doing that day. Most of the time this means you’ll walk the last couple of miles. This lets you more safely cover the distance. Walkers typically reduce their walk pace and cover the distance. You don’t need to run or walk everything in training to race successfully.

Your rule of thumb when you’re away should be to get in one workout and anything else is gravy.


Galloway Training- May 16 – Learn to Fuel

Fueling to walk or run is an individual process. While we may be engaging in the same activity, our tastes, tolerances and needs are different. There are numerous products on the market to help you eat before, during and after a hard workout. How does one know which ones to use – trial and error.

Trial and error occurs on training runs and walks. This is where your midweek workouts and our group walks and runs come into play. During your workouts, you should be testing your breakfast foods and those you think you can eat during and after a run. You need to test your fuel because race day is not the time to find out what doesn’t agree with you. Finding out on race day can mean you feel sick to your stomach, need to vomit or find that you have diarrhea. While this seems extreme, it’s very common, and very avoidable.

To avoid food issues, start by planning what you want eat before a run and start eating those foods before your midweek workouts. If those foods work well, try them before a Saturday workout. Each week, try a new food so that you have options and can also rule out foods that don’t agree with your stomach. Make note of what works.

Now that you know what you can eat before a run, start bringing foods to snack on during a run. Many people find that they can’t handle gels, others can’t eat nuts. Gels are high in sugar and nuts are hard on the stomach. The stomach requires blood and fluids to properly digest foods. Both of these are less available when working out as blood is moved to working muscles and fluids are used in muscles, and on your skin to cool you. You want to find foods that are easy on the stomach and move quickly to the muscles and don’t upset your stomach. To do this, try anything and everything and just find portable versions that will fit in your fuel belt or hydration vest pockets.

Once you’ve figured out what sits on your stomach when working out, you need to plan your post-workout fuel. This recovery meal should be consumed within 30 minutes of completing a workout so that your muscles can begin the task of recovering. Note that your muscles require protein and fuel to recover, and you require additional food to power your body for normal activity. If you don’t consume enough calories to power both processes, you risk injury. The nice thing about the body is that this added need for fuel for recovery, comes across as a feeling of hunger. Don’t ignore that hunger in the hours and days after a hard workout. That is your body saying it needs recovery fuel. Just feed it a light meal of 150 to 200 calories of good carbohydrates and protein and a glass of water.

Foods to consider for breakfast include a slice of toast with nut butter, oatmeal or a protein smoothie. Workout fuel includes gels, PowerBar or ClifBars, raisins, potato chips, pr”etzels, bananas and anything that you can easily carry and digest. Post run think chocolate milk, a turkey and cheese sandwich or a protein smoothie. For post run snacks you should keep a cooler in your car with ice and your snack ready and waiting. Grab your snack and then stand and talk with your running buddies.

Galloway Training – May 9 – Supplement your Learning

WEEKLY TOPIC – Supplement your Learning –

By now, just about everyone has received their book and has started reading.  Everyone who has registered will receive a subscription to Runner’s World magazine.  The subscriptions are submitted quarterly by HQ, and then it takes about 2 months for the magazines to hit your homes.  Feel free to pick up copies at your local bookstore until your subscription arrives.  A slick, shiny magazine is a great way to get in some learning when you’re tired of your book.  Some have subscribed to Jeff Galloway’s newsletter and Twitter feeds as well as newsletters and postings from others like Runner’s World magazine, Competitor etc.  If you haven’t you should!  These resources, and many others will help you to be a more informed runner or walker.

Being informed is important as what we do is more than just getting outside 3 days a week to put in the requisite time on our feet.  Much of what we do is mental, very mental.  What we have in our minds or what gets in, can make or break a workout or a race.  The more you read and take in about what goes into a good workout, warning signs that wheels may be coming off the cart, and how to replace those wheels, will help you make the most of each workout.  Even the less than stellar workouts.

Knowledge comes in so many forms and the more you know, the more flexible and resilient you will become.  You will not be as shaken when things don’t go as planned.  You’ll learn how to assess your current situation, reach into your bag of tricks and pull out options to help you finish what you started or know that if you continue, you risk injury.  Knowing when to continue with adjustments or to halt a workout is a skill that requires putting egos to the side.  Smart athletes know that skipping a workout is better than having to skip an entire season, or missing out on that once in a lifetime race.

The 2015 Intervals and Schedule are posted in the Members Only section of the website –  The password is provided to registered members.

To join our program, go to

Galloway Training – May 2 – Walk Breaks


Post-run conversation last week centered around walking, and more specifically, walk pace. The key takeaway, is that your walk pace plays a large role in determining your overall pace. Whether you’re a Fitness Walker or a Runner, if you’re racing, you are on the clock and have to maintain pace.

Regardless of which pace group you’re in, you want to focus on your walking. Your walk shouldn’t be a stroll. Your walk should be purposeful. It should be contributing to your forward motion. Many think that they can’t recover from a run if they walk to fast. Runners should be recovering their breath in about 10 seconds and using the remaining 20 seconds to hydrate or fuel so they’re ready for the next run. To help recover your breath, you want to control your huffing and puffing. To do this, go ahead and take that big inhale. When you’re ready to exhale, make it a long and slow effort, like you’re blowing through a straw. The longer your exhale, the quicker you will calm your breathing. This takes practice, but if you use this when you’re recovering, you’ll get the hang of it pretty quickly. The other trick, is to practice this controlled breathing when you notice yourself huffing and puffing during the run segment.

Walkers, while you have less concern about huffing and puffing, you still need to focus on your walk. Everyone has more than one pace and if you want to increase your pace, focus on your hands. There’s a phenomenon with walking that forces the feet to follow the hands. If your hands are gently swinging by your sides, your walk will be gentle. If you want to pick up the pace, start pumping your arms a bit. You will see that your feet begin to move faster as well. On your mid-weeks, practice picking up the pace. Try to power walk between lamp posts or on the straight sections of a track. You will find that you can improve your overall pace with just a bit of practice.

The other thing that each of us can do is to practice trying to catch the person in our group, or in a race who has that ridiculously fast walk. By trying to catch them literally, or in your mind’s eye, you will improve your own walking, and see your pace and race times improve.