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Thousands of runners tell me every year that they started running only because they discovered my Run Walk Run^® method. Until then, most thought that you had to run continuously in order to be considered a runner and they originally tried to do this. When they became winded, exhausted, sore, or nauseous they assumed that their bodies weren’t designed for running.

Everything changed when they started inserting walk breaks after a few minutes (or a few seconds) into the run; huffing and puffing stopped, pain went away, and muscles were strong to the finish. Replacing the negatives was the glow of accomplishment, a better attitude, and vitality that enhanced their run and their life. YOU CAN TOO!

I doubt that you will find any training component that will help you in more ways than my Run Walk Run^® method. I continue to be amazed, every week, at the reports of how strategic walk breaks help runners enjoy every run—even those which started to be difficult. When placed appropriately for the individual, walk breaks erase debilitating tiredness, reduce stress, improve motivation, increase running enjoyment and speed of recovery, and allow the runner to finish with strength.

Some of the stories below deal with the shift in mental activity when you have a strategy of Run Walk Run^® or change it. When we start any run, the subconscious brain uses existing patterns of motion learned in childhood, on a sports team, etc., when the current physical capabilities are not what they were back then. Stress builds up quickly and the subconscious brain will trigger the release of negative attitude hormones.

By focusing on the Run Walk Run^® method and monitoring the amount of running and walking, you shift mental action out of the subconscious brain and into your frontal lobe, the strategy center. This allows you to control your pace and your comfort zone. Conscious activity in the frontal lobe overrides the subconscious reflex brain and puts you in control of your workout and your life.

Many of the folks below appreciate the control. Others are struck by the amazing feeling of strength to the end with quick recovery. By having a strategy, monitoring your breathing, and making adjustments, you can stay mentally focused. There is no need to be totally exhausted at the end of any long run.

“I don‘t have to run a marathon...only one minute at a time.”
Elaine W.

Elaine used to have to walk the last 2-3 miles of every marathon. By running a minute and walking a minute she focused on each run segment to the finish line. She explained how the accomplishment gave meaning to the long journey of training and empowered her to make several significant changes in other areas of life.

“I had trouble running around the block when I was just running without walk breaks. I just ran a half marathon on Saturday and a marathon today because of your method.”
John B.

John assumed his running days were over because he couldn’t run continuously—even around his suburban block of less than half a mile. When his sister signed up for the Walt Disney World Goofy Challenge, he couldn’t understand it. In high school, Sis couldn’t make it through gym class. She explained to John how you can melt the fatigue and stress of any distance by running a short segment and then walking to erase the running fatigue. Sis started with 20 seconds running and 40 seconds walking which worked for John also. He used this to get through all of the training, and the two events on race weekend—back to back.

“I promised my kids that we would go to all of the Disney parks after I ran my race, the Disney Princess Half Marathon. Here I am, having fun. I have at least as much energy as they do.“
Terri S.

Terri is one of the growing number of moms who have found that kids will put up with months of training, being late for breakfast on long run mornings, etc. if they get to go to Disney World. She discovered that Run Walk Run^® never compromised her family or other activities even after the really long training runs. After the Disney Princess Half Marathon she went all over Disney World and enjoyed being with the kids.

“I surprised myself today—I qualified for Boston after ten years of trying. My big breakthrough with your method was understanding that I could change the ratio and feel better right away. I shifted from R4min/W1min to R2min/W30sec, and picked up speed.“
Bob C.

Running continuously during a segment that is too long for you on that day will result in extreme fatigue, slowdown, and physical exhaustion. There is no ratio that is set in stone. Not only did Bob reduce his fatigue by cutting running and walking segments in half, he felt the empowerment of taking control over his race strategy with more frequent walks before he was exhausted and eliminated a slowdown at the end.

“Call me what you will but I like to be in control of how I feel. Your method gives me permission to adjust as I go to feel good from start to finish.“
Susan M.

The human psyche wants to be in control. Probably the best benefit of Run Walk Run^® is that you are in command of how you feel during and after a run. You can enjoy the endorphins that are produced by the run while avoiding the negatives of overexertion. Each time you walk you exercise your power during that moment—and can stay in control to the end of the run and throughout the rest of the day.

“I run to deal with stress. When running without walk breaks, I increased stress. My walk breaks bring joy while releasing the tension from the stress of the day.“
Paul S.

Walk breaks dissolve two types of stress: physical and psychological. Stress to the muscles, tendons, joints, and nerves can be managed with the appropriate Run Walk Run^® strategy for the day. Lowering the physical stress will lower the psychological stress. This means that you can reduce the negative attitude hormones and allow the positive endorphins to lock into receptors and send messages of well-being.

“I ran in college for fitness but couldn’t run very far and I never walked. It hurt after a while so I quit for 15 years. My sister told me about your technique and the short segments of running brought me back to the best part of my college running—being in the moment. Each run is an opportunity to experience the wonderful gift of physical exertion. Each walk allows me to reflect on this.”
Barbara C.

From breast cancer and open heart surgery to the marathon!

When 4-year breast cancer survivor Nancy P. started training with the Galloway Program in Jacksonville FL for the Marathon to Finish Breast Cancer, she inspired her 80-year-old father to experiment with various walk breaks. Nancy was sailing along using R1min/W1min while her father, a survivor of open-heart surgery, tried various ratios on his own. Unfortunately the R1min/W1min was too much for Nancy, and she incurred a stress fracture on the 14-mile run. After a 6-week healing break from running, she conferred with me about the possibility of resuming her goal after the setback. She didn’t like what I told her:

“His plan sounded CRAZY! He wanted me to walk the first 10 miles of my next 16-mile long run and then do R15sec/W45sec for the last 6. I couldn‘t believe it! Going from the R1min/W1min and not being particularly fast and now shifting to R15sec/W45sec, I wondered how in the world was going to work.”

“I showed the plan to my dad and after some discussion we reminded ourselves that Jeff literally wrote the book on the Run Walk Run^® method so he must know what he’s doing. We decided to give it a try. Dad and I went out with the Galloway group on a Saturday morning. We positioned ourselves right behind the R1min/W1min marathon group and right in front of the R1min/W1:30min marathon group. To our surprise, we stayed right between them the whole way. This new method hadn’t changed my pace at all. Wow!”

So Dad got inspired! Nancy was reenergized and her dad was a bit too inspired and tried to maintain a stride that was too long, pulling a muscle—but he was back after his healing vacation, and continued to train. Various muscle issues caused him to think that the half marathon was a better choice for him, even if he didn’t like it.

But during the last few days before the race, they had a strategy session, did the math on per mile pace, and he believed he could finish the marathon. Using R15sec/W45sec, father and daughter pulled one another along to the finish together.

“I owe my recovery to you and your Run Walk Run^® process! I am living proof of it!”
Jim B.

In spite of over 20 years of running, Jim was told by his doctor in 2005 that he had serious coronary heart disease and needed immediate open-heart surgery to save his life. As he began his return to exercise, he attended one of my running schools and saw the Run Walk Run^® method as the best way to return to running. He has continued to benefit and has made a strong comeback: three marathons and over a dozen half marathons with lots of other races.

“I was broken down, undertrained, and mentally down, but wanted to finish the Walt Disney World Marathon. Because my pride had been damaged, I was ready to use Run Walk Run^® for the first time and talked to you at the expo. I was surprised that you only wanted me to run for two minutes, then walk for a minute. I struggled with this but realized that I would probably not finish if I did it my way.

Everything you said was 100% right on. I was so strong at the finish it amazed me. The last two miles I ran in under 8:00 pace.

I felt the very best that I have ever felt after a full marathon. I was recovered and ready to run the following morning (but didn’t). No question, your system works and I have just become one of your biggest supporters.”

“I heard you speak at the Big Sur expo in 2008 and decided to try the Run Walk Run^® thing for the race the next day. Coming from Ohio, my hill training wasn’t up to par and I knew the walk breaks were going to help me endure the rugged course and that’s exactly what they did. I had a blast at the race and felt awesome, meanwhile my husband had to get fluids in the med tent. He did not take walk breaks.

Needless to say I stuck with the method and have watched my love-hate relationship with running turn into a love-love relationship. I’ve PR’d in my last two races and simply feel great! Life with less fatigue is wonderful. I’ve also started coaching a 5K team in town and we teach them to run by alternating between running and walking.

Just wanted to say thanks and share my story. I wouldn’t be the runner I am today without that chance meeting and hearing you speak at Big Sur a few years ago. That drop in the water is still rippling.”

“Just wanted to give you an update on your suggestions from the Nashville running school. If you will remember, my hip was hurting after the long runs and you suggested I use R15sec/W45sec for the next long run. Well, JoAnne and I tried it in our long run and it was a great warm-up but after about a mile we could hardly stand to stop at the 15 seconds so we changed it to R20sec/W40sec and truly that is the happy pace for us. We end up gliding at the end of the 20 seconds to transition into the walk more easily. It was fantastic! We had never had such an enjoyable run. We did the R20sec/W40sec in the half marathon in B’ham this last weekend and it was awesome! My hip did not hurt at all at the end and we finished in 2:50:49 which was perfectly on our 13-minute pace with a hill that was about 2 miles long. We are so psyched to do it again. Wow, thanks for the great advice.“

“Your training programs have gotten me to where I am today. I couldn‘t run ¼ mile, now I‘m a Boston Qualifier.”
Jim

How great I feel at the end of each walking break when I start running again.
How good I feel the rest of the day as well as the next after a long run.“

“I started running for the first time in my life about a year ago as a way to fight the boredom of the bike, treadmill, and stair stepper at the gym. I gradually increased my distance to 5 miles, running non-stop. A friend recommended your book on running and I read it and it made a lot of sense, so I started right away with the R3min/W1min ratio. From my first run using the Run Walk Run^® method, my times were faster and I felt better. So I started to increase my distance just for fun to see how far I could go. Once I got over 7-8 miles, I bought your half marathon book and started to train for a half marathon in September. And my mileage just kept increasing while I was still feeling good, so I bought your marathon book and trained for a full marathon in November and ran it only 6 months after starting to run for the first time in my life! I’m a big believer in the Run Walk Run^® method for making running enjoyable and staying injury-free!!! I also admit to following all your advice for the to-finish marathon and that really helped. I’m so glad I just focused on finishing and making it fun. Now I want to do it again (and maybe even improve on my time)!”

“Recently, I was hit with pneumonia and was out of running for a month only to find that when I started running again, my old methods left me with an asthma attack. I realized I needed to look into other methods of training. I discovered your podcasts and LOVE them! The first time I used the 30 seconds run/30 seconds walk, I was able to go the distance without fatigue and no asthma attacks!”

“Six weeks before the marathon I became injured. I trained very little during the last 6 weeks but did a 12 mile non-stop run one week before. At the expo, you told me to run a minute/walk a minute. I had never tried Run Walk Run^® so I gave it a try and was able to increase the running during the race to 2 minutes.

I did this up to mile 20 and ran the rest of the way. I felt great the whole race and strong at the end running mile 25 at an 8:20 pace. You said you wanted me „to have a good race“ and I DID! I remain injury free and the course was spectacular. My time was 4:06 with the first half at 2:03—so I ran an even split.”

“Run Walk Run^® has given me control over my training, my attitude, and my life. I never expected the changes to my outlook on life. What a pleasant surprise. And the best thing about it is that it is something that will never go away. I’ll always know what I’ve been able to accomplish and that I can do whatever I set my mind to.”

“By using R30sec/W30sec, my husband Bill, my 12-year-old son Reid, and I finished the half marathon 12 minutes faster than expected. It was a big first half marathon for Reid and Bill who started running after a serious brain tumor challenge. Bill said, “I used to proudly tell people that my wife is a runner. Now I can proudly tell them that I’m a runner, too.” I‘m still on that endorphin high!“

“We were middle-aged guys who had come to realize that the only way we were going to set a personal best at our age was to do something we’d never done before.

I’ve never been a strong runner. I joined my high school cross-country team not for love of running, but because of a girl. (She was faster than me, so the strategy didn’t really work out.) My relationship with running has always been what you could call complicated; I liked the effect, but not so much the cause. I even stopped running for 10 years or so with the excuse that my knees hurt, or some such thing.

Then about 5 years ago, someone at work said he was going to run the Big Sur Marathon. I said I admired his lunacy, but he said it wasn’t that hard. He said he followed the Galloway Method. He explained that he alternated running and walking intervals, and that he was able to go farther than he ever could without stopping. So I went for a run with him—expecting to be thoroughly humiliated by a guy 15 years my junior—and I was hooked. I started a recreational running club at work. When we’re having a particularly difficult time on our Sunday long run, we’ll just say to each other “What would Jeff do?” or “Remember what Jeff says: Obey your body” or “In Galloway we trust.”

Don’t get me wrong. We weren’t zealots looking for a spiritual guide. We were middle-aged guys who had come to realize that the only way we were going to set a personal best at our age was to do something we’d never done before. And even though I’ll never qualify for Boston, running has given me life memories I’ll always cherish.“

“It wasn’t an easy decision for me to embrace your program fully, but it was one of the best decisions I have ever made. Every promise you make in your books and at your clinics about the impact of your method on one’s running and one’s life is coming true for me. I really can’t begin to thank you enough.”

“Jeff, your methods and education have changed my life forever. In just one year, I went from 44 years old and ZERO exercise for the past 20 years to 45 lbs. lighter and just ran a 4:41 marathon. Resting heart rate went from 80 BPM down to 52 BPM.“

“Because of my success with your method, my dad (>70) is planning to do a 5k with me, a friend who never ran before is running 20ish miles, my best man in my wedding, who never ran, is doing the Army 10 miler with me (with his 13 year old daughter), a long time friend who was about 350 pounds has started running, has done two 5ks and has started to lose weight, two neighbors and a friend of mine have completed the Marine Corps marathon, and a small group of women from church have started to run as well.

All this has happened using your books and methods and the learning I’ve received from your coaching. It’s really cool.”

“The last six months following the Run Walk Run^® program have been amazing. After an unpleasant divorce and two miserable years, I am happy and healthy and training for the marathon was a big part of that.“

New life after a tragedy

“My son was killed in Iraq 4 years ago and as you would expect I crawled into a dark hole. A year ago another mom who had also lost her son in Iraq convinced me that I should try running. I laughed because I have never run beyond what was mandated in school PE, but she was convincing. I found your program online and decided to give it a try. Our plan was to run the Marine Corps Marathon this year to honor our sons—a very lofty goal—so I registered for the marathon and your local training program.

I had the opportunity to meet you and hear you speak when we kicked off the spring program here in Salt Lake. I reluctantly attended the seminar because I looked about as far from a runner as you can get. I was truly inspired to hear you speak; you answered my questions and not once did I feel like I didn’t belong with the group. I bought several of your books on getting started and nutrition; both are well-worn and have been a constant go-to this year. Your directors here in Salt Lake took it from there. Angie Whitworth and Jim Levy were there for me every step of the way. Not once this year did I feel like I could not reach my goal even though it was tough. I followed your program to the letter and never missed a run.

Before your program I was not able to run to the end of my street, but I kept going. I have lost almost 70 lbs. since I met you earlier this year and have run three marathons, including the Marine Corps Marathon I had planned to honor my son. I have five more races planned for the upcoming year and I have truly found a passion for running through your program.

You need to know that while I will forever miss my son, I can see the sunlight again. I am healthy, I am a runner, I am a marathoner, and I have a new passion for life. I owe all of this to you, Angie, Jim, and your program. Thank you, you all will forever have a special place in my heart!”

T. D.

“My exposure to your Run Walk Run^® philosophy has truly impacted the person I am today. I no longer dread getting up to run. In fact, I cannot stand to miss it! About a year ago I couldn’t even run 20 seconds without stopping. The other morning I was at the track and I was running my 6th 400. I ran it in 2:19!

My weight continues to go down. I weigh less now that I have in about 5 years. If I drop 20 more pounds (my goal) I will have lost 100 pounds since the height of my pregnancy! So I just keep on trucking!!

Thank you again for your guidance, friendship, and inspiration. You have inspired me to be an athlete again and I cannot shake this running bug I caught from YOU.“

“I just wanted to let you know that your Run Walk Run^® method has changed my life. (A little dramatic maybe? No. Not really.)

I started running at 48. I’ve never been an athlete—in fact, I smoked for 16 years. Sedentary life caused a weight gain in my 30s and 40s. I lost some weight when I was 47, decided that to keep it off I needed to up my exercise, and thought I’d try running.

So without any coaching or knowledge I tried. I couldn’t even run to the church—less than 300 meters away! I slowed down and persisted though, as I had an event in honor of a dear friend’s daughter who passed away from cancer at 21, and I was GOING to run that 5k for her! I read and trained, and trained some more, and eventually could run 5K without stopping, but not without injury. I ran the 5K and was hooked on running, so two months later attempted a 10K (Can you say overtraining??) and sidelined myself really well with a severe plantar fascia injury. Ugh. It was so bad I could barely walk. I went to physio for 6 weeks and it took another 6 before I was allowed to run for even a minute. It took about 6 months for the injury to heal completely. What did I learn? I was never going to let THAT happen again! (And I learned I was really hooked on running and really, really still wanted to run!)

So I started searching the net for ways to run without injury and guess whose name popped up again and again?? I thought, “This make sense! I can do this, after all, I’m very good at walking!”

I read everything I could find on the net by you. I bought a couple of your books and an interval timer and I was off! (This was about November/December 2011).

I used your method to train over our long cold winter here in eastern Ontario, Canada. I ran and walked in the rain and the snow and I had a good time doing it! (Every run I find something pretty, fun, and inspiring to enjoy). I had a goal in mind and I have reached it. Last weekend I ran the Ottawa Half Marathon in 2:38! I ran according to what my body was telling me and I came in strong and happy! I had lots of energy after the race (once I’d cooled down) and went on to enjoy my day with my family and friends.

Well, you know the sense of pride I feel at setting and then achieving such an unfathomable (just a few years ago) goal, and I’m still flying high. I think a marathon may even be in my distant future but I’ll revisit that another day. I certainly can see a few more half marathons in my life to help me maintain my fitness. (I love a goal to work to.) And I might even do that negative split when I run a half in the fall when the weather is a little better for runners.

I just wanted to say thanks, you’ve made such a difference in my life and in the lives of many, many others.“

“I met you at the Nashville Fleet Feet a few months ago. I told you then that I was a newbie, inspired by your Run Walk Run^® method to continue in this sport. I had to complete your 5K training program three times before I felt I could attempt a race, but my wife and I did a 5K race in Knoxville, then the Expedition Everest 5K Challenge in Walt Disney World, and now we’re both completely hooked. I’m 51 years old, but I intend to run every Disney race—that’s my bucket list.

I started running simply to drop a few pounds and get my blood pressure under control. All that was achieved in the first few months. And by then, I was addicted! If I miss a run now, I feel deeply disappointed in myself. I constantly bore non-runners with all my running talk. My proudest possession is my Forerunner. And I’ve read all your books at least four times. I have tons of mental tricks to get myself through the tough miles, thanks to your suggestions and your book Mental Training for Runners. (My autographed copy is completely dog-earred.) The trick that works best for me: I started track in middle school because I was intrigued by the Steve Prefontaine articles in Sports Illustrated back then, so I’m fond of saying “Pre Lives” out loud. It’s always good for a few more run segments, even if other people look at me like I’m insane. Heck, I know I’ll get plenty of those looks anyway! And I often pretend that you’re running right beside me, making sure I don’t run the run segments too fast. Especially in those first few miles. That truly works for me. If the teacher is right beside the pupil, the pupil is far more attentive and obedient, right?

I just wanted to take a few minutes to thank you for your advice, enthusiasm, and encouragement. I’m thoroughly hooked on running now. HEALTHY running, the Galloway Way. All I want is to someday be able to keep up a 10-minute pace. And if that day never comes, I can content myself with my 12:30 pace.“

“I decided to try your Run Walk Run^® method in a race (heretofore I couldn’t bring myself to walk in the early miles), and it really worked wonders. The race was a 20-miler, and I used it as a prep for this fall’s Twin Cities Marathon (I hope at some point you can come back to the Twin Cities). At the half marathon point I noticed my time was a bit better than the two previous half marathons I had run just weeks earlier. The biggest improvements were that I felt relatively strong at the finish instead of feeling like I was starting to fall apart, and the diminished muscle soreness (no ibuprofen afterward….that’s a first!) really has me hooked! Even though it is hard to take breaks in the early miles, I know it’s really worth it. As I get older, I have much more confidence that your method will help me run stronger and longer. I deeply appreciate all of the credence you have brought to the Run Walk Run^® method as it’s helped make the sport of running much more accessible and enjoyable!”

“I am 61 years old and for about 20 years was an avid (and successful runner—qualifying for Boston Marathon in a time of 3:43). Sometime in my later 40s, I slacked off my running due to heavy workload and Atlanta commute times and within another couple years was having knee, hip, and back pain whenever I tried to run with any regularity. I had almost given up on running when I heard you speak at the CDC Lifestyle Fitness Center in the spring of 2010. After you spoke, I explained to you in an aside that I used to be a fast runner (with a 7-min/mile pace) and asked how should I go about regaining that speed now that I was almost 60. I will never forget your response—“You don’t. Don’t try. You will get a career-ending injury.”

That was probably the single best piece of running advice I ever received! After that, I bought your Running Until You’re 100 and started using the Run Walk Run^® method. I love it! It gets me out the door even when I am not sure I feel like running. I have completed a number of 5Ks and one 15K in the past couple of years and had fun doing it.

This year I set a goal to do three successively longer triathlons (haven’t done longer than a sprint triathlon in 17 years and had never done a half ironman before). I registered for the Augusta 70.3 Half Ironman and successfully completed the 1.2-mile swim, 56-mile bike and 13.1-mile run in 6:25:50. I won third place in my age group (3 out of 6). For a slower swimmer, this was phenomenal!

When I got off the bike, my right quad immediately cramped up into a huge ball, but I didn’t panic. I changed into running shoes and, knowing I had adequate electrolytes, fluids, and glucose on board and months of Galloway training behind me, I confidently began the half marathon. I was only able to jog 20 seconds at a time for the first few minutes, but gradually felt better and ended up using my usual R3-5min/W45sec and finished the run in 2:20 with a 10:43 per mile pace. And I had fun along the way!

Just wanted to say thanks for helping me regain my motivation and a totally different perspective on succeeding at running. This is much more fun without the race day jitters!”

“I successfully used your Run Walk Run^® timer to complete the Walla Walla, WA, Marathon on October 14. I had open-heart surgery last year to remove a blood clot from my pulmonary artery. The damage to my left lung was severe, so breathing during times of exertion is difficult. I was able to use the timer during training to determine my best running to recovery ratio. I use R1:12min/W2min and I am proud to say my time was 6:29:18.“

Joe Ely recently sent me a report of his experiments with various strategies using Run Walk Run^® since 2007. In 2012 he tested the system, running 5 marathons. Here’s how it went:

First was the Carmel Marathon on April 21, 2012 in suburban Indianapolis. Joe used R6min/W1min through mile 24.5, then ran it in. This yielded an official time of 4:33:25—at the time his second best marathon of this running era, plus a 3-second negative split.

Marathon 2 was the Bayshore Marathon in Traverse City, MI. Since he was running a trail marathon two weeks later, he took a then-radical plan to shift his pace. His plan was to use R3min/W1min through mile 10, then R4min/W1min to the finish. As it played out, he felt so good, he ran the last 2.2 miles and finished in 4:40:16, with almost 4-minute negative split. This was his second race in a row with no wall, feeling marvelous at the end.

Joe felt that his slow, conservative start did nothing to diminish his overall time and actually served as a governor to hold him back in the face of the adrenaline of a big race in a beautiful setting. This confirms much of what I have been saying for years. Interestingly, when he shifted to R4min/W1min, he didn’t really budge his overall average mile pace very much.

Marathon 3 was the Wineglass Marathon in Corning, NY. Because his next marathon was only 7 days later, Joe ran R3min/W1min through mile 16, shifted to R4min/W1min, and then ran the last 3 miles non-stop with a finish time of 4:38:55 and another negative split. He said he felt “awesome at the end...still no wall, still no cramps, a truly fun marathon.”

Marathon 4 was a big one, the Chicago Marathon. Because he had never run marathons one week apart he used R3min/W1min through mile 20, shifted to R4min/W1min, and realized his finish vision for that race: to run, continuously, the final 3+ miles down Michigan Avenue for a 4:48:28 and an 8-minute negative split). Because of the weaving in this crowded race, Joe probably ran a mile farther, and had a 6-minute port-a-potty stop, so his actual 26.2-mile time was comparable to his finish the week before. The best part is that he “felt terrific at the end and truly enjoyed this world-class event.”

Marathon 5 of the year’s journey was the Chicamauga Battlefield Marathon. He ran with two friends who were walking 30 seconds every mile but realized at about 4.5 miles that this wasn’t working and dropped back to R3min/W1min through mile 13. At that point he shifted to R4min/W1min through mile 24 and ran to the finish. The lack of adequate walk breaks in the beginning resulted in foot and calf cramps at the end, but he recorded his second fastest marathon of his mature era, 4:27:32. Joe says that’s “not bad for a 59-year-old guy!”

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