And it’s all thanks to my son. We’ve started running together, and I’ve wanted him to do it the right way so we’ve started out very slow and steady. We are running a 1/1 interval and going anywhere between a 1.5 and 1.6 miles in 20 minutes. I was looking around Jeff Galloway’s site the other day and found this bit of information:
- Here are my recommended ratios of running and walking, based upon your pace per mile.
Remember that long runs should be run at least 2 min/mi slower than your projected finish pace in the marathon. An additional slowdown should be made for increased temperature: 30 sec per mile
slower for each 5 degrees of temperature increase above 60F. It is always safer to walk more often.
- Run-walk-run ratio should correspond to the training pace used:
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1 (this is what I was shooting for)
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec
Jeff Galloway is a marathoner and a pioneer in the world of running. He advocates walk breaks, even for seasoned athletes. His emphasis is to take a walk break BEFORE you NEED one. This started to get me to think WHAT IF. So today I gave it a shot.
I was scheduled for a 4 mile run today and usually run those at a 10/1 interval. By mile 4 I’m pretty spent. I KNOW I don’t want to go any further and I’m usually sucking some wind. I feel fine, but I’m done. During my run intervals I can usually maintain an 11:30 pace or so, and I NEED my walk breaks (like a drunk needs his whiskey).
Today was different… WAY different. Today I did a 3/1 interval. During my 3 minutes of running I kept a steady 10:30 pace in some places it was a 9:00!! That’s a whole minute faster than my usual pace. Then I’d walk 1 minute. Most of the time I HAD to make myself walk because I felt I could keep going, but I stuck to my plan. By mile 2 I was feeling so good, I told myself… “Let’s go for 6 miles today”… HECK YEAH! So I did, keeping that steady 3/1 throughout.
I HAVE NEVER FELT SO GOOD! When I got to 6 miles I could have easily kept going. The hardest bit was right after a hill, but keeping that interval I was able to recover without a problem. at mile 5.5 I even bumped up my pace during my run interval to a 9:00 pace! Usually by the end of my runs I have barely enough gas in the tank to finish. Needless to say, I am VERY excited and think I have found my new love.
I’ve found some new music to listen to, as well. I’ve made a running mix of stuff by Vitamin String Quartet and Penguin Cafe Orchestra. It’s all instrumental and it ROCKS! This music makes me happy… I actually find myself smiling listening to it. You should definitively check them out.
Now off to clean house!