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)
    11 min/mi—2:30-1
    12 min/mi—-2:1
    13 min/mi—-1:1
    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!


7 responses »

  1. So awesome! So, how was your overall time for the 6mi intervalling sooner vs you intervalling later? I love feeling better, but I also want a decent time too. I gotta say, that kinda suprises me to do it quicker than I have been.

    • My last 6 miles at a 10/1 interval overall time was 1hr 12min. Today at a 3/1 pace it was 1hr 9min. My overall pace was about 33 sec. faster today.

  2. That’s wonderful! Would that fall into the “less is more” category for runners? I’m thrilled that you felt you could keep on going after mile 6!

    My aqua-running-in-place is paying some great dividends. My doctor was thrilled yesterday because I had lost 14 pounds & my blood pressure was way lower since my last visit. My steps per minute have increased to about 95-99 regular pace & 130 during the intervals. So yesterday morning I changed to 3-2 instead of 4-1 & still didn’t get winded at all. By the end of my 30-minute cardio workout, my legs did feel a bit tired, but I’m also gradually moving into shallower water to increase the weight-bearing load of my run — so that might account for some of the muscle fatigue.

  3. Edit for clarity: I don’t think I’m expressing the intervals correctly (i.e. in “runner-speak”). My 3-2 means I did 3 minutes at the slower rate & 2 minutes as fast as I can. That’s probably backwards to the way you express it 🙂

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