Book of the Week: Run Until You’re 100 by Jeff Galloway

This is another Jeff Galloway classic. I have written about one other book of his – he is a prolific writer.   It’s been around for a while but I finally decided to buy it a couple of weeks ago after about 6 or 8 months, maybe even longer, of nagging injuries. Also, it was after I had turned sixty. After reading the book I decided to finally give his method a try.

Jeff Galloway is a big proponent of the run walk strategy. It sounds kind of counterintuitive and I resisted it for about 2 years now although I’ve recommended it to other people. I just didn’t think it was for me. But after turning 60, and after those nagging injuries I referred to earlier left me sidelined, unable to run, I decided I needed to give it a serious try. I committed myself to one week of running and walking. The results were surprising and dramatic.


Not only was I able to run without injury or nagging aches and pains, I ran faster. I trained with a Polar heart monitor, and I discovered something pretty amazing things from the data. For one thing I ran dramatically faster. I’ll be posting some of the screenshots this week from my app  but it was pretty amazing. What was also amazing is how my heart rate responded with this run-walk method as compared to when I usually run. It’s my belief, and I’ll discuss it in another post, that the run-walk method not only reduces injuries and lets you run faster, it mimics high intensity interval training (HIIT)!

When I got back into running several years ago I entered several 5k races and some 10k events. I’ll tell you a secret that I haven’t written.   There were these guys that would run past me, and them  I would pass them latter on while they were walking. However, after that, when I was tiring, they seemed to get stronger and they would pass me again.  Often  I wouldn’t be able to get in front of them that one last time before they crossed the finish line ahead of me. My guess is they were using the Galloway method. Well, God willing, I’m going to be using that method this summer for some upcoming races. I’m especially looking forward to the Show Me State games.

I am a believer. I think I will be using the Galloway method for the rest of my running career.  The injuries really are down, my times are better than they would be otherwise, and I think it will keep me running longer.  This method may not be for  younger runners, but for this sixty year old it is the way to go.  Better than sitting on the porch.

 

Injury & Weight Gain: An Update

The Bad News

About a year ago I started to gain weight, and went from 165 lb average, to a 175 average, and that creeped up to a 185 lb average. Waist size went from a rather loose 34 to a rather snug 36. The problem started when I tried to maintain my weight at 165, then 170, and failed.  In the meantime I injured my left knee, and have just confirmed that it has arthritis.  I will know more after May 22ed when I visit an orthopaedic sports doctor.

The Good News

There is still lots of good news. My peak weight, before I started to loose, was up around 245 plus pounds, and a size 46 inch waist size was tight. I would have been satisfied with 185 if I had been convinced it would stop there.  I did not.  I have given up running for the meantime, but suspect that the doctor’s advice will be to continue to avoid the sport I love.  During the process I learned a lot, and am taking up competitive race walking under the theory that it will not be so hard on my knee. The weight is starting to go down, partially because it is warmer now, and I am out of school with more free time.  Less stress.

What I Learned

What did I learn?  A lot, and I plan to learn more.  First of all I think I lost the weight too fast, and that steep weight lose has had an effect on my metabolism.  Most BMI calculators say that I should be able to eat 2000 calories net per day.  I have found that number to be too high.  For me it is 1400 calories.  I suspected my metabolism might have had something to do with it, but was pretty much convinced after I went back down to 1400 net calories per day, renewed  a stricter diet  (avoiding high glycemic  foods such as pasta, potatoes, etc.), and then started to see the weight come off again.  At around the same time the Biggest Looser story broke which told how research had shown that most of the contestants gained back a lot of weight, and an altered metabolism was suspected as the culprit.   Thinking it was starving, the body wisely went into a survival mode as it slowed down metabolism. We use a scale, the body seems to have other metrics. You can read the article online at the New York Times. Was that what had happened to me?  Maybe, and then again maybe not.  I suspect there are a lot of factors that come into play with weight loss, and the science is just not there yet.  In the meantime, I have resigned myself to the 1400 calorie ceiling and found a way to keep it that seems to work for me now.

The Way Forward

One strategy that I found that worked for me was a schedule that included shifting my meals to later in the day, and essentially eating four of them.  Around 300 – 350 calories at noon, the same amount at 4 p.m., and then 600 – 800 for supper at around 7:30, and finally a late snack.  Noon and lunch do not vary much at all.  Supper and the late snack calories vary depending on how active I have been. I know it breaks a LOT of the rules but it works for me.

I also discovered how much it meant to me to have fitness goals, and  incorporate competition into my goals.  Not that I was that competitive for my age class as a runner, but because I found those competitions to be tremendously motivating.  What to do?  Race walking. It has always appealed to me since I was a kid when the renowned race walker Larry Young could be seen around town training.   Walking VERY fast. By the way, Larry Young competed in the 1968 and 1972 Olympics, and is the only American ever to medal in race walking in that venue.  Larry attended Columbia College on the ONLY race walking scholarship ever awarded by a college in the United States.  Hometown boy made good.

Race Walking

I know I could just go out and walk.  There is also Nordic Walking, and fitness walking, and then just kind of making up your own thing. Strolling.  While walking is natural to us, race walking requires a very specialized technique that you have to learn. Starting with Larry Young  I have a rather long history of being interested in race walking which I will write more about later. For now, suffice it to say that the first and only time I have race walked was over thirty years ago, with my oldest daughter and we were both disqualified.  I plan to do something about that.  I will compete again this summer, fully expecting to be disqualified, but have decided that next year my goal is to be competitive in my age group while  avoiding being disqualified for the wrong technique.  Stay tuned.