Chapter 9:
Runners who used to feel a distracting interruption when trying to manually time their walk breaks have discovered that Galloway timers or my Lolofit Apps help them ease into a new rhythm. Here are some of the timing options.
You can become like Pavlov’s dog. Runners tell me that they get into a rhythm as they follow the beep. After a few weeks using a set amount of running and walking, you can hardwire this behavior pattern into your subconscious brain. Such patterns tend to become somewhat automatic as you use the ratio regularly.
The best product I’ve used is the Galloway Run Walk Run® timer. These devices (approximately $20) can be set to beep or vibrate—or both. The timer is easy to set and most of my runners tell me that they can reprogram the timer during a 30-second walk break, if needed.
There are several watches which can be set for two intervals. It usually takes 100 split memory to do this. The GPS devices sometimes have this capability but the beep volume is often quite low, making it difficult to hear during a race. Check our website (www.jeffgalloway.com) for information on several devices and timers. The better running stores have knowledgeable staff who can explain the capabilities of the various equipment: www.Phidippides.com.
Timers can reprogram the subconscious brain. You don’t have to guess or look at your watch all the time—just listen for the beep.
The little green coach. A runner was using our green Galloway timer in a race. At first, he would catch up with a group of runners during his run, walk at the beep as they ran (non-stop) ahead. After the half-way point, he moved steadily ahead of this group as their fatigue produced a slowdown. As he was enjoying the after race refreshments, they finished, recognized him and said “Tell me about your little green coach.”
Apps and other tools that deliver the walk-break prompts. There are several apps by lolofit that allow you to set the run-walk ratio of choice, with music in the background. I have recorded the coaching advice for each workout with some motivation in training for 5K, 10K, half marathon, and marathon. Choose the “Galloway Ultimate” label for these apps. Among the innovations is the increase in the beat of the music as you pick up the pace.
One of the benefits of wearing the timer in a race is that the beep will warn other runners near you as you move to the side of the road to take walk breaks. In the beginning of a race, some runners like to use 5 beeps, and then change to 2 beeps later in the race.
When running in quiet surroundings or in nature you can use the vibration mode—no sound.
I was running in a wooded area on a beautiful morning in Springfield MO, using my timer on the beep mode. After about 10 minutes, I heard another beep nearby, just after each of my beeps. I looked around but didn’t see anyone. Over the next 5 minutes the sound of the mystery beeper became getting louder, so I stopped and finally identified the source: a mockingbird in a nearby tree.
Insert a AAA battery in the back.
Hold the timer so that you are looking at the screen.
Turn on the timer by touching the middle indention on the top of the timer
Push the middle indention again to change the first field (the run portion). The digits will blink. Hit the right button on the top of the timer to lower the amount and touch the left button on the top to increase the amount of time. When you have the right amount for the run, hit the middle indention again to move to the walk amount and set it the same way.
Hit the middle indention on the top again to move to the interval amount. Hit the right button on top to get “99.”
Then hit the center indention again to set the vibrate or beep mode. Finally set the number of beeps or vibrations.
Turn off the timer by holding the middle indention down for a few seconds until the screen goes blank.