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Run - Walk - Run

Saturday, January 28, 2012

Date: 26 January 2012 (Thursday)
Start Time: 10:00 PM
Weather: Clear evening; cool 50F
Course: 3x 4S Ranch 3-mile loop + extra 0.5 mile
Distance: 9.25
Time: 1:23:08
HR: 143 average; 161 max
Shoes: Newtons
Notes: Inspired by the Galloway talk Wednesday night, I ditched the 7 mile tempo run to experiment with a 4:1

ratio run-walk-run strategy. Set timer for 5 minutes, walked briskly for 1 and then ran about an 8:10 pace for 4, cycling through that pattern 10 times before skipping a scheduled walk. But then resumed pattern for another 5 cycles before running rest of the way.

The loop course is actually 2.92 miles so every 3rd split is short.
Mostly uphill over first 2/3 of loop.
Flat or downhill over final 1/3 of loop.

Splits:
1.00 - 9:21 (2 walk breaks; 8:24 run pace)
2.00 - 9:36 (2 walk breaks; 8:41 run pace)
2.92 - 8:24 (2 walk breaks; 8:04 run pace)
3.92 - 9:22 (2 walk breaks: 8:25 run pace)
4.92 - 9:22 (2 walk breaks; 8:25 run pace)
5.84 - 7:12 (0 walk breaks; 7:50 run pace)
6.84 - 8:57 (2 walk breaks; 7:57 run pace)
7.84 - 9:10 (2 walk breaks; 8:11 run pace)
8.76 - 7:17 (1 walk break; 7:20 run pace)
9.26 - 4:05 (0 walk breaks; 8:10 run pace)


0:15:00 walking at average 16:00/mile pace (0.94 miles)
1:08:00 running at average 8:11/mile pace (8.32 miles)
Balanced out to an 8:58/mile pace. I'd be very happy with that over marathon distance. Today wasn't even a long run day, and after 9 miles and 80 minutes, I still felt fresh. I had a 12-miler planned for the weekend long run, but if I try this again, I imagine I could do 15. But I think I'll stick with 12 and try a different ratio, like maybe 1 minute walking for every 6 minutes running. See how that feels.
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Member Comments About This Blog Post
  • DEUSMACHINA
    Absolutely! Galloway rocks!
    3466 days ago
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