walt
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 Posted: 01/27/2011 at 3:52 PM Post subject: Run Walk Strategy |
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For the past few years, I've been using a run walk strategy. At each mile marker, I walk for one minute. At best, I run at a 9 minute pace. After Galloway's presentation, I'm wondering if his recommendation using a quicker rotation would be beneficial, that is instead of 8 minutes run, 1 minute walk, I go to 4 minutes run, 30 seconds walk. Anybody got any thoughts on this?
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pamgardiner
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| Posted: 01/27/2011 at 5:47 PM Post subject: RE:Run Walk Strategy |
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Hi, Walt. I am working with a similar question, and have decided that this year I will use Galloway's formula for the walk-run ratio. Since my best recent half marathon is in the 12:30 min/mile range, the difference for me will be greater than for you at 9:00.
At my training pace, Galloway calls for (at most) alternating between 30 SECONDS of running and 30 seconds of walking. I have been doing the minute-per-mile walk breaks like you for over 10 years. It will be hard to change.
If your predicted "race pace" is 9:00 m/m, Jeff (in his book,Galloway Training Programs) calls for long runs at least 2 m/m slower than that. Then he has a table of walk-run ratios for that pace. For an 11:00 m/m he prescribes 2.5 minutes running/1 minute walking from the beginning and for the duration.
I am counting on the science and large body of data behind his approach to try something new. I look forward to hearing how it goes for you.
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walt
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| Posted: 01/27/2011 at 7:59 PM Post subject: RE:Run Walk Strategy |
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Hi Pam. It makes sense to me that the shorter intervals allow a more complete refreshing of the muscles. I also like the idea that I might avoid injuries as they've been my bane over the past two years. So, I'm ready to try something new, too. Howver, I'm not sure I'm ready for 29 mile long runs!
Good luck in your training.
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walt
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| Posted: 10/26/2011 at 8:26 PM Post subject: RE:Run Walk Strategy |
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Pam, it's been a long time since we posted these comments, but I couldn't help but notice that our little thread has been viewed more times than any other! So I thought an update might be interesting. And I challenge any of you viewers out there to share your valuable thoughts with the throng.
To be charitable to myself, let's just say I didn't have the best MM of the series. Actually, it was my worst ever. But I finished and in that I have sufficient satisfaction. Now what's this all have to do with run/walk? That was my strategy for the race and though it didn't yield a great time, it did help me finish.
I believe you must try different "tools" in your running life. By tool, I mean any strategy, bandage, high tech/low tech application to running that serves you. For me, run/walk is a tool that I use when I feel it useful. Generally, I like to run and not walk but there are plenty of times when I find r/w to be a useful adjunct to my running. Right now I'm recovering from some weird left hip injury. Think I got if from using my left leg to kick start the bales of hay over a 4' fence. I stopped that in a hurry. Anyways, I've been running short distances and at sensible paces and when I do my long run I use r/w to make the run less stressful. That to me makes perfect sense - use the right tool when the occasion demands.
All this is my way of saying, run/walk doesn't have to be a religion. You don't have to have your personal interval tatooed on your arm so you don't forget. Use it as you want to or need to.
And now, who is brave enough to respond to these profound thoughts. Well, maybe not that profound.
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pamgardiner
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| Posted: 10/27/2011 at 6:28 PM Post subject: RE:Run Walk Strategy |
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Walt, what fun to see you on the forum again. It's been a long time since we met at Frenchtown Pond. I hope for another face to face sometime!
I love your post, and the view that one's runwalkrun ratio be neither a religion nor a tattoo. Jeff Galloway would be the first to agree. He encourages us to mix it up and experiment, as he things the bane of our bodies' existence is repetitive use...the very same repetition, time after time. Keep the body guessing with 60-60, 40-20, 4-1. And in the process keep the mind on alert as well.
Yes, tools in the toolbox. Don't use a Phillips screwdriver on a slot-topped screw. Or a hammer when a drill is needed. Variety and adaptation are the secret to Running Until We Are 100. I am not expert at that, but am pretty darned grateful to be passing 65 and still in motion.
Thanks for re-energizing the discussion Walt. Are you about ready for another post for View from the Back? I know your view varies, but once in a while you visit the Back with something profound to observe....
Pam
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