I was reading over at Sparkly Runner all about how she's been training the Jeff Galloway method. I believe at the time of the post I read she was running a 30:30 interval - running 30 seconds and walking 30 seconds.
I've already learned that at least for now, there's no way I'm running a race straight through. I have to take walk breaks anyway, so I may as well try 30:30, right? What do I have to lose? We shouldn't feel bad walking, according to Galloway. A couple of the draws for me, which he lists on his website, include "less stress on 'weak links'" and heaven knows I have plenty of those, and "reduce core body temperature" which seems like a good thing in this summer heat. Walk breaks "speed you up an average of 7 minutes faster in a 13.1 mile race." They "erase fatigue" and "push back your wall of exhaustion." They "reduce the chance of aches, pain and injury" and "speed recovery." None of this sounds bad to me!
I got myself home after work tonight and laced up the shoes. There wasn't going to be much daylight left so I decided on my 3.1 mile route. I opened up my intervals app, so creatively named "Intervals" and set it for 30:30. I then set up my music and started walking to sync my GPS watch.
And there were no pings or dings alerting me to switch. I believe my phone had been buzzing to alert me when it hit 30 seconds, but I never felt it at a slow walk, I'd certainly never feel it at a run. The app is SO SIMPLE that I don't think I missed how to make it alert me while it's not the active program but given the amount of daylight I had left, I decided just to count it out in my head. For the next 46 minutes all I thought about was 1, 2, 3, 4.....
It's possible I could have sped up and slowed down how quickly I was counting, I'm not really certain. And a couple of times I got so distracted also trying to think other things that I found myself into the 40's before I remembered to switch. But overall I kept to the 30:30 schedule.
My verdict? I'm a bit disappointed. Now, it could be because I haven't run in a week. It could be because 3.1 isn't that much to judge by. It could be because I was counting it all out in my head - but my time didn't impress me. It was much better than other runs this month but overall I'm not proud to say it took me 46:50 to go 3.1 miles. My average pace was 15'04". I did have a negative split for the second mile which was cool, but the last mile was back into the 15 minute mile range. Blast!
In addition to the time, I'm also discouraged over my hip/thigh. Once again it started to bother me about half way through my run, though I haven't had a chance tonight to take the Mobic the doctor prescribed me. Perhaps next time, but I didn't want to take it on an empty stomach and I certainly didn't want to eat prior to running.
So the app let me down, I didn't like the time I made, and my hip started hurting. BUT! I did like this method. I felt less wiped out, I didn't get nearly as out of breath as usual and my calves didn't tighten up the way they're prone to. And! I even ran up some hills! Oh my! So I will definitely be attempting this method again.
Less stress on the “weak links”
Principles behind Run Walk Run:
• Continuous use of a muscle will result in quicker fatigue• The longer the run segment, the more fatigue
• Run Walk Run is a form of interval training
• Conservation of resources
• Quicker recovery
• Less stress on the “weak links”
• Ability to enjoy endorphins
• Reduce core body temperature
- See more at: http://www.jeffgalloway.com/training/run-walk/#sthash.ziXh1v8x.dpuf
• Speed you up: an average of 7 minutes faster in a 13.1 mile race when non-stop runners
shift to the correct Run Walk Run ratio – and more than 13 minutes faster in the marathon
• Give you control over the way you feel during and after
• Erase fatigue
• Push back your wall of exhaustion or soreness
• Allow for endorphins to collect during each walk break
• Break up the distance into manageable units
• Speed recovery
• Reduce the chance of aches, pains and injury
• Allow older or heavier runners to recover fast, and feel as good as in the younger (slimmer) days
• Activate the frontal lobe – maintaining your control over attitude and motivation
- See more at: http://www.jeffgalloway.com/training/run-walk/#sthash.bG9wiOlY.dpuf
shift to the correct Run Walk Run ratio – and more than 13 minutes faster in the marathon
• Give you control over the way you feel during and after
• Erase fatigue
• Push back your wall of exhaustion or soreness
• Allow for endorphins to collect during each walk break
• Break up the distance into manageable units
• Speed recovery
• Reduce the chance of aches, pains and injury
• Allow older or heavier runners to recover fast, and feel as good as in the younger (slimmer) days
• Activate the frontal lobe – maintaining your control over attitude and motivation
- See more at: http://www.jeffgalloway.com/training/run-walk/#sthash.bG9wiOlY.dpuf
• Speed you up: an average of 7 minutes faster in a 13.1 mile race when non-stop runners
shift to the correct Run Walk Run ratio – and more than 13 minutes faster in the marathon
• Give you control over the way you feel during and after
• Erase fatigue
• Push back your wall of exhaustion or soreness
• Allow for endorphins to collect during each walk break
• Break up the distance into manageable units
• Speed recovery
• Reduce the chance of aches, pains and injury
• Allow older or heavier runners to recover fast, and feel as good as in the younger (slimmer) days
• Activate the frontal lobe – maintaining your control over attitude and motivation
- See more at: http://www.jeffgalloway.com/training/run-walk/#sthash.bG9wiOlY.dpuf
shift to the correct Run Walk Run ratio – and more than 13 minutes faster in the marathon
• Give you control over the way you feel during and after
• Erase fatigue
• Push back your wall of exhaustion or soreness
• Allow for endorphins to collect during each walk break
• Break up the distance into manageable units
• Speed recovery
• Reduce the chance of aches, pains and injury
• Allow older or heavier runners to recover fast, and feel as good as in the younger (slimmer) days
• Activate the frontal lobe – maintaining your control over attitude and motivation
- See more at: http://www.jeffgalloway.com/training/run-walk/#sthash.bG9wiOlY.dpuf
No comments:
Post a Comment