Galloway Pacers

Galloway Pacers

Join Run-Walk-Run Pacers At These Races!

Group Training

Galloway Pacing: Run-Walk-Run with a friendly, consistent group!

The Galloway Pacing Team will guide you to the finish! Using Jeff’s proven Run-Walk-Run method, join us to improve your time or just complete the race! We’ll take care of the interval and pace for each run and walk segment – all you have to do is follow along and have fun

What races provide Galloway Pacers?

2/24/2019 runDisney Princess Half-marathon
3/23/2019 Tomoka Half-marathon (2:00-3:30 half only)*
4/7/2019 runDisney Star Wars Half-marathon
6/8/2019 Baltimore Half-marthon (2:15-4:00)*
9/21/2019 US Air Force Marathon and Half (5:00-7:00 full; 2:30-3:30 half)*
11/3/2019 runDisney Wine and Dine Half-marathon
12/1/2019 Space Coast Marathon and Half-marathon (4:00-7:00 full; 2:00-3:45 half)*

*Indicates event co-paced with another group

Can I meet the pacers before the race?

  • Yes! Most races provide a booth at the expo which will be staffed by pacers. You can get corral information, sign up, and learn more about the pace groups and individual pacers!

How do I meet the pacers on race day?

  • Galloway Pacers will have pacer flags with their anticipated finish time on them. They will typically be wearing a neon yellow shirt with the Galloway Training Logo on the front, but some races might have slightly different apparel.
  • Look for the flags in your corral – typically the pacer will be towards the front-right side of the corral.

Is there a cost for joining the pace teams?

  • No! pace groups are a benefit provided by the race to help their participants.

I’m running the WDW Marathon or Half Marathon. What pace groups are you offering?

 

Marathon

S Group

Finish

Pace

Ratio (run/walk)

First

Last

S1

3:20

7:37

5 min / 30 

Marc

Burget

S1

3:30

8:00

4 min / 30 

Dave

Krupski

S1

3:40

8:24

3 min / 30 

Jennifer

Loza

S2

3:50

8:47

2:30 / 30 

Pedro

Loza

S2

4:00

9:09

2 min / 30 

Mark

Lane-Holbert

S3

4:15

9:43

1:45 / 30 

Katie

Mercadante

S3

4:30

10:18

90 sec /30 

Steve

Saleh

S4

4:45

10:52

1 min / 30 

Ron

Rodriguez

S4

5:00

11:26

1 min / 30 

Julie

Conley

S5

5:15

12:00

1 min / 30 

Ric

Johnson

S5

5:30

12:35

30  / 30 sec

Angela

Saffle

S6

5:45

13:09

30  / 30 sec

Cathy

Rogaski

 

 

 

 

Amy

Fashner

S6

6:00

13:43

30  / 30 sec

Carlos

Irene

 

 

 

 

Martha

Irene

S6

6:15

14:18

30  / 30 sec

Tina

Rourk

S6

6:30

14:53

15 / 30 sec

Sarah

Greenwood

S6

6:45

15:26

15 / 30 sec

David

Hardwick

S6

7:00

16:01

15  / 30 sec

Dennis & Scott

 

 

 

Half 

S Group

Finish

Pace

Ratio (RUN/WALK)

First

Last

S1

1:45

8:00

4min/30seconds

Marc

Burget

 

 

 

 

Dave

Krupski

S1

2:00

9:09

2min/30seconds

Jon

Olson

 

 

 

 

Wendy

Alexaitis

S2

2:15

10:18

90sec/30sec

Chris

Turner

 

 

 

 

Dave

Hardwick

S2

2:30

11:26

60sec/30sec

Julie

Conley

 

 

 

 

Hamish

MacLean

S3

2:30

11:26

60sec/30sec

Jim

Crist

 

 

 

 

Brittany

Bennett

S4

2:45

12:35

30sec/30sec

Donna

Trumble

 

 

 

 

Michelle

Baker

S5

3:00

13:43

30seconds/30seconds

Ric

Johnson

 

 

 

 

Tina

Rourk

S6

3:15

14:53

15seconds/30seconds

Morgan

Streit

 

 

 

 

Sheena

Hodges

S6

3:30

16:00

15seconds/30seconds

Susan

Maloney

 

 

 

 

Jaye

Reed

 

3:30

16:00

15 seconds/30 

Dennis & Scott

 

 

 

 

 

 

 

What about these walk breaks?

  • Most runners will record significantly faster times when they take walk breaks because they don’t slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races. You can easily spot these folks. They’re the ones who are picking up speed during the last two to six miles when everyone else is slowing down.
  • The mental benefit: breaking [13 miles or] 26 miles into segments, which you know you can do. Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: “Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself, ‘Only one more mile until my break.’ Even when it was tough, I always felt I could go one more mile.

Why do walk breaks work?

  • By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon. The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not.
  • Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.

How fast are the running segments?

  • The running segment will be slightly faster than your average pace. Typically, the pace is about 30 seconds per mile faster but it depends on the exact ratio and walk pace.

 

Run with the legend

Run, walk, hike and move back to 490 BCE when the founder of our sport, Phidippides, changed the course of history with this run!

GET MOTIVATED by participating in the origins of our sport (and western democracy)! Join the team at Phidippides Running and Greek-American Dean Karnazes and connect to the rich history of distance running with scenic views, landmarks, and a fun podcast.

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