Spring Training Begins on April 11 – Join Us!

Saturday, April 11 – 8 AM – Tropical Smoothie Café – 1556 Potomac Greens Dr, Alexandria, VA 22314; Tel: (703) 299-8315. Landmarks at the intersection for Potomac Greens Drive – Rustico Restaurant and Buzz Bakery.

DO NOT PARK – in the lot directly behind the café, or the sister lot across the street.  Please park along Potomac Greens Drive as the on-street parking is free.

Come dressed and ready to work out, which includes a sports watch or GPS if you have it, and water.  Our rule is, no water, no run – no exceptions!  Water in your car doesn’t count as you will not be running or walking in your car.  Water is your first line of defense and needs to be on your person during all group workouts.  NO HEADPHONES ALLOWED at a group workout, ever!  If you have to have music, a Galloway training group may not be right for you.  It is a safety hazard, and so much learning comes from the conversations you will have with your Pace Group Leader and group members.

It may be a bit cool for some at the start but it will actually be good weather to work up a bit of a sweat.  Be sure to have a change of clothes and shoes (and money) in the car for breakfast at Tropical Smoothie Café after our workout, and for the errands you’ll end up running on the way home.  Baby wipes come in hand as well.

Our distance this week will be approximately 3 miles (Alumni will have an opportunity to get up to 5 miles).  We will do a warm up followed by a timed mile and a cool down, back to the starting point.  We prefer to do timed miles on a track, but all of the local high school tracks are in use for 12 hour sporting events.  If you have a personal devise to track your mileage (GPS watch or cell phone) please bring it for this workout.  We will have people helping time you, but it minimizes the chaos a bit if people are able to capture their mile time.  Your timed mile will be used to sort you into Pace Groups for future workouts.  Walkers – your timed mile will be used in a similar fashion.  We have faster and slower walkers.

We meet as a group every Saturday through mid-November, with October 24 being the exception – that’s Marine Corps Marathon and 10k weekend.  We will meet at 8 am for a while, and start earlier as distance increases, and the weather warms up.  We do run in the rain, but we do not run in thunder/lightening.

As some are aware, for the marathoners, there will be about 5 long runs that will start at 5AM.  This start time is for the marathoners only.  Everyone else will start about an hour later, at a different location, to meet up with the marathoners, get in their distance and then drop off from the marathoners as they continue back to their starting point.  We do not have resources for those running shorter distances, to start at 5AM.  This is the third year with this system and it has worked pretty well.

We meet at locations along the Mount Vernon Trail, at Pacers Running at Pentagon Row, and at Washington Lee High School in Arlington.  NOTE: we often run on Federal Park Land and are required to have a permit.  This dictates the size of the group, how we enter/exit the trail, start/finish points and times and what we can have at our aid stations.

REGISTRATION – Registration is open and done on line at http://www.active.com/arlington-va/running/distance-running-races/metrodc-galloway-training-apr-11-oct-24-2015.  While you will have to pay the service charge, you should know that there hasn’t been a price increase in more than 13 years. If you’re not sure if you want to join yet, you are welcome to try us out for the month of April.

If you are not able to join us for the timed mile, please run a timed mile during the week and email that time to us. If you’re racing this weekend, send us your average pace for the race and we will work from there.

See you Saturday,

Liza and Floyd (and your Pace Group Leaders)

Metro DC Galloway Program Directors
Jeff Galloway Training Programs
Contact us at: MarathonTraining.DCMetro@gmail.com

Website – metrodcgalloway.wordpress.com
Facebook – https://www.facebook.com/pages/Metro-DC-Galloway-Marathon-Training/164276703591651

Twitter – @metrodcgalloway

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Galloway Training – September 20 – eRacing Fear

eRACING Fear –

We are a bunch of runners and walkers, and almost by default, we are a bunch of people who do races as well.  Coupled with our habit and inability to refuse anything that gives us bling when we’re done, is quite often, pre-race jitters or fear.  This fear didn’t exist when we had the bright idea to sign up for the race, or we wouldn’t have signed up, right?.  Our friends, family and training partners assured us that we would be ready and that it would be “fun”.  Fast forward to a month or so before the race – all of a sudden, you have some regrets about your decision and a slow boiling panic sets in.  Should I still do the race?  Am I really ready to take on this distance?  Add to it that no race starts at your front door.  How will I get there?  Where will I park?  Should I fly, drive, train, stay at a hotel in a single room or with roommates?  Should I go to the pasta dinner?  Do I have my confirmation number and the big one for Galloway runners, how will I do my intervals with all of those non-interval running people around me?
Now, step back, take a breath and know that this fear is not unique to you.  It hits many of us at some point.  The fear hits first-time racers as well as if you’re racing a new distance, or if this is the first time you’re travelling to a race.  It happened when I travelled alone to my first race out of state.  I was panicked that my flight would be delayed and I’d miss packet pick up and wouldn’t be able to run the race. It hit me again last week while packing for my first Ragnar 200 mile Road Relay on September 12 and 13.  For me, Ragnar was a huge unknown – how does this whole 12 people, two vans, two days, really work.  I was sure that I’d be the lone runner who would get lost in the woods during my leg in the middle of the night (12:30 – 1:30AM).  Mind you, I signed up for the race almost 6 months ago, and I didn’t have a bit of nerves until September 11 when I started packing.  The nerves actually prevented me from packing – I couldn’t think my way through it.  Then I remembered the emails I’d received with packing lists and suggested items.  I started packing, then I looked to see if I’d over packed, or left out something I’d need.  With packing finally done, I left the rest up to fate and my van-mates to help me with anything I’d overlooked.  From there, it was time to go meet the team, load our van and head out.  I knew 2 other people in the van, the other four were Facebook running friends – huge unknown!  I calmed a bit for the ride to our starting point but the nerves set in again as I watched how the handoff between runners worked.  I was sure I’d mess that up, and one time I actually did.  I was in the port-o-john when my runner came in to handoff to me.  I hear everyone calling for team 76 and I had to holler “I’m Coming!” from behind the closed door.  At least I wasn’t the first person on our team or any other, to be in dispose, when it was time for a handoff. Lesson learned – don’t eat ANY strange food when you’re racing – no strange food at all.  Stick to what you’ve tested on training runs.  Use those foods on the course and for in van snacking.  Eat regular foods after the race.
While a relay has unique logistics, it’s still a race that you have to get ready for, and races are no different than our training runs and walks.  Almost every one of us has overslept for a training run and had to figure out how to catch up with the group, or make up the miles.  Having to open the store at 4:30 AM means I sleep with one eye open every third Friday.  This fear is a normal response, and there are things we can do to minimize the stress.  First, have a routine.  Start on Thursday with food, fuel, hydration, and washing all of your running gear so that it’s dry by Friday.  Friday – check the weather and if you think of something  you need, chuck it into your bag so that it makes it out the door with you on Saturday.  Friday morning, if not Thursday – set your alarm for Saturday (or race) morning so it’s done.  Friday night – right after work, before dinner, lay out your gear and pack your fluids, fuel etc. and get it as close to the door as possible.  If your fluids are in the fridge, leave yourself a big note at the door – WATER BOTTLE.
Once you know you’ve done all you can to make things go your way, throw caution to the wind and hit the road.  From there, treat the training workout or race like a book you’re reading and you can’t wait to find out how it ends.  You’re not nervous when you’re reading the book, you’re riveted.  Be riveted by the challenge you’ve signed up for and just keep turning the pages (miles) and find out how it ends.

Meet the Program Directors

Metro DC Galloway Program Director LizaLiza  began running with the Metro DC  Jeff Galloway Marathon Training Program in 2002 – one year after she started running.  She became a Pace Group Leader in 2004, and Program Director since 2007.  She has completed 19 marathons, numerous 10 milers and half marathons and one 50k.  In 2012, she qualified for the Marathon Maniacs by running 3 marathons in 78 days – one of them was in Rome.  Liza received her Road Runners Club of America Coaching certification in 2013.  In her spare time she enjoys trail running and working at a local specialty running store.  Liza’s mission is to help members reach the starting line so that they run/walk/run and Fitness Walk their way to the finish line.

Floyd joined Metro DC Galloway in 2007 and became Co-Program Director in 2013.  To date he’s run 28 marathons, 10 half marathons and one Ultra (50K).  In 2010 he qualified for the Marathon Maniacs by completing 3 marathons in 78 days and is also a member of the 50 States and the 50 States plus DC Marathons Clubs.  Recently he became a 5 Star (RUTHENIUM LEVEL Maniac) by completing the 3 marathons; in 3 different states; in 8 days.  “Running with the Galloway group has been such a rewarding experience for me. Not only have I learned how to train properly for distance running but I have met so many wonderful people in the process!  I am really looking forward to my first season as a Co-Program Director.”  Floyd is also a brand ambassador for SunRype USA, Glimmer Gear and Fusion USA.