I think posting an official retraction yesterday really put God on my side. This mornings weather was absolutely perfect. It was crisp, sunny, not windy - ahhhhhhhh perfect running weather.
I got my 10 miles in - no problem. 1 hr 43 min. Not so fast, but that's ok. I guess. I tested out my outfit for next weeks race. I think I'm going with the new running skirt from Target. It did ok for the 10, a little creep-age, but I can pick that out. ha ha.
Here's my running quandary of the day. I am a slowish runner, but I'm consistent. When I started to increase my distances and learn endurance, I taught myself to never really stop and walk. If I am tired, I will just slow down to really really slow jog, but I try to not walk (unless drinking water). But there was a girl today that was doing about the same distance as me. She would walk, run, walk, run. But I could not fully catch up with her. Even when she was walking. So, is it better to walk/run instead off just consistently jogging? I guess it's a personal decision. For me, consistently jogging feels like I have accomplished something more than a walk/run.
Thoughts? Comments? Concerns? Doubts? Issues? Please share...
Song of The Day: Our Lips Are Sealed by The Go-Gos
There was a "run/walk" group in my marathon training group last spring. You're right, some of them finished every single run with me, and they got to stop and walk every five minutes! It looked like a great idea, so I tried it out once but it just wasn't for me. If I stop and walk, my body thinks its done!
First - yay for getting in 14 miles in 2 days!
There is all kinds of thoughts on the walk/run. In theory it sounds good to me, but I have a hard time practicing it. For long runs I'll usually resort to 10/1 so I drink, any more walking than that and I have a hard time getting back into my zone. Then again, I'm sure if I trained with more walking I could find a zone.
She might have been doing tempo or speed work??
Happy rest of your Saturday!
There are definitely different schools of thought from the training and running perspective. However, from the weight loss perspective, (and I just read some studies to look into this very thing) a sustained effort of 65% is better than interval training -- either high intensity, or just normal run/walk as far as fat burning is concerned.
I'm with you. If I tire, I just slow down but never walk. I think the run/walk thing would be hard for me though, because once I start walking I probably wouldn't want to stop LOL
Hey, nice job on the 20 miles this week!
I have some friends that swear by the run/walk method during longer distances. It really helps clear the crap out of your legs, more so than a slower jog. I've never tried it myself, though, even if it is faster overall, I prefer to run the whole way!
Well done on the 10 today and the 20 this week!
I never used to run / walk and would just slow WAAAAAAYYYY down if I got tired. I have found this past year that sometimes, when I'm tired or have the blaaahs or am just really dreading a run, I tell myself I can do 1 mile run, 1 minute walk and it works for me. Not only does it work for me my pace does not seem particularly slower - I did it for 14M today and my average pace was 10:23 - pretty much what I would have expected had I run the whole way.
For me it was a triathlete friend (who is a REALLY fast runner)telling me she always did this in training who made me feel this was ok. I only do it sometimes but I think it works - I would definitely have quit earlier today had I not done this.
The only big snag I see is that it only appears to work (and this is based on what little I know about Jeff Galloway's run / walk theories) if you start the walk bit straight away - in other words, don't wait till you're tired and need that break anyway. So you shouldn't look at it like you can't run any further. Just build it into your run. Try it one time - it won't hurt..
I'm so curious about the run/walk thing too! I don't usually stop but I keep hearing rave reviews about the Galloway method and how stoppnstarters were beating non-stop runners (did that even make sense?)
I tried it for a couple of runs and was actually faster. But I don't know, it just felt weird to me. I'll be interested to hear what everyone else thinks.
I am a "run/walk/runner", and I was terrible this morning! When I realized how little running I was actually doing, I thought of you and your skills and dedication. You both inspired me and put me to shame!
I personally think the run/walk system is best until you have enough endurance to run the whole way. But that's just me...
I think there are many experts who think walk/run is the way to go both bingham & galloway say it is the way to go. I think from a physiology stand point walking breaks are the way to go - its gives your muscles a change to re-oxygenate (30 seconds to 2 minutes typically) and allows you to increase your endurance typically at least that is what I read in the most recent research. Good luck either way.
I think the run/walk method is wonderful... especially for the longer distances!
You call yourself a "slowish runner" ... that must make ma turtle! You averaged a little over 10 minute miles on that long run... be proud!
Nice run today and you are by no means a "slowish runner".
I should do a post on my blog about this, but, let me start by saying that I am an ultra runner, so, power walking is an integral part of my training program. I never thought about adding walking to my training until I moved to the ultra distances and hired my coach. Since then, walking has actually improved my time, even at the marathon distance - by nearly 20 minutes. I'll say two things - to each his/her own - whatever works, works, right. Second, especially in races, it doesn't matter whether you run, walk or crawl to the finish line.
Yee Haw on the 20 mile week!!
i am with you on the training school. Even though I am super slow I can go slower before the walk. Just the way it goes down for me. Your gonna do great next weekend!
Glad to hear that the big man upstairs is back on your side :)
Hmmm, to your little question about run/walk'ing...I have heard that it burns more calories to do that. I remember Jessica Simpson's trainer talking about how he always makes her do interval training on the treadmill to burn more in a shorter amount of time. But yeah, that's about all I know about run/walk'ing. I am slow and steady as well. I never walk unless I feel like I'm getting a strain or a pull in my muscles.
Please forgive me for that J.S. reference but I'm a celebrity gossip blogger by trade and it seemed relevant.
I've never been able to master the walk/run approach, mainly because if I stop once, I'll keep stopping and for longer stretches. That said, I remember running with walk-run groups in the Long Beach Marathon and they managed to always stay ahead of me. So, there's something to that approach.
I know what you mean about the trying not to walk part. Marathon Chris told me that she saw Jeff Galloway at the Disney Marathon and he did a 1:1 run/walk and finished in 4:45. It made me think it might not be a bad way to go, but I have yet to try it for training.
Petra's comment was also inspiring - a 10:23 pace. For 14 miles, I would take that all day long!
Let us know if you work that run /walk thing into your plan.
First off, great job on the 20 mile week. I know as has been said there are many different thoughts on the run/walk, and I am not opposed to it at all. I feel I am kinda like a lot of people when I say, to a certain extent I feel as if I haven't run a race if I have to walk part of the way. I push myself to run the entire thing with no walking. I am getting better, and not getting down on myself when I walk, because I usually don't walk much and I do complete the race.
For me it is more psychological, I need to be able to run the entire thing. I just ran a 14 miler a couple weeks ago (my first one), and even though I got to mile 13 without walking when I had to walk (the biggest hill of my 14 miles) I was a bit discouraged. However, I don't feel like I have failed. I just try to learn to see what made me have to walk so I can try to resolve it next time. In this case - don't put the biggest hill at mile 13 of a 14 mile run :)
Good job with the running and keep it up!
Congrats on the 20!
I trained for my first marathon using Galloway's run/walk method, and I definitely felt that I recovered much quicker. However, now that I'd like to try to BQ, my goal is to work up to all running. Thing is, I find it difficult to maintain a SLOW running speed for my long runs (which should be 10-20% slower than your goal marathon pace). Therefore, I'll be incorporating walk breaks into my long run so that my overall pace is slower.
But as others have said, to each his own!
It really depends on the person, IMO. Some folks do really well with the run-walk thing while others do not, both physically and mentally. Do what works for you, I think!
I do interval running, so I suppose I am a run/walk girl and I love it. But really whatever is more comfortable to you is probably best. :-)
i don't have anything to say in regards to the whole run/walk thing seeing as i haven't tried it. (officially, at least - i mean, if things are going really badly, i walk) - but i haven't incorporated it as part of my training.
my contribution to the comment section is to ask if you've tried a runningskirt from runningskirt.com?? they rock. no creepage. no cheekiness. in other words, nothing to pick out!! and they are really flattering - a perfect fit.
Great job on the 10 miles. Mine killllled my legs this week!! oh well! Are you tapering for the race next weekend? Being my first..I'm not sure how to work this..hha
Great job on the run and best of luck next week.
It's funny you talk about walk breaks, POM, because I was just drafting a blog entry on that very topic (how weird is that). I just joined a marathon class that does "10 and 1s" (10 min run, 1 min walk). I do "30 and 1s" (30 min run before walking) and it will really feel like "slowing down" to take a break after 10 minutes. I haven't decided what I'll do.
I really do feel like taking walk breaks helps me avoid injuries ... don't know if there's any scientific proof of that but I never let facts get in the way of my beliefs.
I'm not sure if you want to try this for the first time at your race, but it might be interesting to try afterwards.
Again, very good luck next week
Congrats on your week!
I think the run/walk thing totally works for some people and not well for others. I really like it for me right now and for where I started. It is my goal to drop the walks someday though..they just add time to each mile.
I'm like you--if I stop running to walk for a minute, it's hard to gear up again, and it just doesn't feel the same as a total run.
1. When I run, I feel great - no muscle soreness. But when I slow down to a walk, the soreness sets in and I can barely move.
2. I tend to always run at the same pace (except for the last 1/4 mile or so of a run). I think it's my natural rhythm or something? Anyway, if I walked, I wouldn't go any faster on the next running segment, so it's better for me just to run the whole thing.
I go back and forth on this one too. Sometimes if I stop and walk I have a hard time convincing myself to start running again, you know?
I tend to slow down to a sluggish trot when I'm feeling tired rather than walk.
Awesome on the 20! I'm not at all opposed to run/walk, especially during training. My biggest issue is that I usually want it done and over as soon as possible and in my mind the way to do that is by running baby :)
Personally once I start walking then I continue to walk. I know it works for a lot of folks..but I must run or I must walk, very rarely can there be a combo of the two...it just makes the running seem harder!
Yay you for hitting your 20 miles this week!
Good question on the run/walk thing. Here's my deal--I end up averaging 11 minute miles whether I run straight through or run/walk. If I run at a 10 min/mile pace, I have to recover a bit with a walk--therefore I end up at 11 min/miles. But I can run consistently without stopping at 11 min/miles. Sometimes, I like to run faster and so I will run faster, then walk. Sometimes, I like to say I've run a straight 3 miles (like one day last week) and I set my pace at 10:56 and just keep on running. So, that's my 2 cents. Run your own run. =)
personally i don't like stopping because it makes my legs ache more, but to increase lengths of runs doing a walk/run for longer is important... i think.
I walk/run on anything over 6 miles. Every Half Marathon and my Full I have done using the Galloway method.
Hardcore runners think its cheating somehow, but you are still moving, It's not like you get to stop, sit down and eat a cheesburger. When I walk in races, it's a fast walk. And I often finish a lot faster than friends who run straight through. If I feel good in a race, I will run the last 1-3 miles.
It's more for leg recovery than anything else. The walking helps keep your legs fresher longer. And I have found that when I walk/run, you run faster because you have a little more energy. My times have gotten faster.
So if I run a 10:30 pace for my marathon with 5:1 run/walk ratio., actually the pace I am runing is closer to a 10 minute mile. And it evens out with the one minute walk breaks.
Hope this helps! Congrats on the 20 miles!
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