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SUSANFL1's Photo SUSANFL1 SparkPoints: (6,775)
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1/2/14 9:49 A

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Thank you. I will for sure. I appreciate your help.

SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
12/31/13 10:06 A

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My best MM is 10:13. I average my best 3 MMs and use that to input into Jeff's calculator.

So, our long training run paces should be very close.
For me - TP is around 14:20. To achieve this I use a run walk interval 25:45. That may or may not work for you. It might be close though.

I am a slow walker - 17:30 - 18:00 min/mile
If I run close to a 10:00 minute pace that seems to get me close to the 14:20.

Everyone is a little different. Walking is suppose to be recovery so walking at a normal pace is a good practice. Running at what feels comfortable is also good practice.

Let us know how you do on your next MM.


Edited by: SEABREEZE65 at: 12/31/2013 (10:07)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/31/13 12:43 A

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That's a very fast walk -- remember the objective is to recover during the walk break. I walk much slower than that myself. What sort of run trainer are you using? Can it be set to report your average pace per mile?

My recommendation for now would be to run by feel rather than push yourself to achieve a particular pace. By that I mean walk at a pace that feels comfortable and run at a pace that feels comfortable. You should be able to talk in complete sentences without gasping for air as you run. Training pace should feel comfortable aerobically, even though your legs will get tired towards the end of a very long run.

You don't need to run fast to get the training effect you are after in a long run. I often run very long runs three to four minutes slower per mile than my race pace if I am feeling tired.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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SUSANFL1's Photo SUSANFL1 SparkPoints: (6,775)
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12/30/13 10:52 P

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Oh -I have been very much on the wrong track (no pun intended)-it is a very good thing you asked me these question because I am no longer sure.

I am doing 30/30 walk/run
I am determining my pace by checking my run trainer at the time that I am walking or running. I never allowed myself to go below 15:04 min miles when walking-if I did I sped up and would run at at a 12:30-11:30 running pace. I am beginning to think that I should walk slower and longer and keep the running pace as is but mathematically I was not calculating my average--I just did this and my average pace is 12:88. I think this may be way too fast for training-is this the way you see it too?

Edited by: SUSANFL1 at: 12/30/2013 (22:53)
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (450,092)
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12/30/13 8:27 P

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Susan, the best way to slow down a long run is to increase the length of the walk break rather than try to force yourself to slow down the run segment (especially if your adrenalin is high). It is really the average mile pace (combination of walking and running paces) that Jeff's training pace refers to. What run/walk interval are you currently using? How are you determining your average pace per mile during a run?

Edited by: LIVE2RUN4LIFE at: 12/30/2013 (20:29)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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12/30/13 8:07 P

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Thank you for the feedback-I have been following the "to finish plan." It has worked well. I am heading over to the store tomorrow to try a couple of different flavored gels-I will first try to find the honey shooters since they seem to be the most recommended. Hopefully they won't be sold out. I am a sugar addict so I might go ahead and try the chocolate one. LOL. I am sure there are others. LOL. I will do another magic mile on Wednesday as I am scheduled for a short run-my short is 4 miles. So I will do a magic mile last and an easy 3 miles. Yes, I have definitely been going faster than his training pace-it happens automatically unfortunately-I am really going to do this on my next long run which I scheduled for Saturday. "I will do the 14 miles again. If you get thrown off a horse-you have to get back on immediately. "

SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
12/30/13 11:14 A

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Welcome to the Galloway team....

I agree with LIVE2RUN4LIFE - there could be several reasons that you had trouble.

I have been running the HM distance consistently every couple weeks for over 4 years. Some runs are still harder and I've not discovered any that are a walk in the park.

It wouldn't hurt to do another MM on one of your shorter days. My guess is that it might be faster than the previous one. Are you following one of Jeff's HM training plans?

It is a good idea to stick close to Jeff's suggested training pace for the long run and use these runs to try different ways to fuel your body during the run so that you do not get nauseous.

Join us in the Daily Check In thread, ask questions, and share your running journey with us.

Edited by: SEABREEZE65 at: 12/30/2013 (11:15)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/29/13 6:09 P

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Thank you for answering! Yes, I was running at 12:36 per mile and by the end I had to walk a few miles back home. I thought I was at 14:26 as Jeff had calculated for me, but I was so nervous and excited that I ran faster but didn't think about it much until you posted your question. I also ate a small plastic bag of dry cereal mid way at 7 miles as I have tendencies to feeling nauseous-I hardly ate anything. Just had a small amount of sweet potato prior at 5am.

I have only done one MM- 10:20 and that was two months ago. My previous long run two weeks ago was 13.1 so I thought this one would be easy but obviously not. I will chalk this up to a learnng experience-try to do the 14 next weekend prior to the half marathon. I will try to look at some ofthe products they will be using and buy that gel and see how that works.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (450,092)
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12/29/13 3:06 P

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emoticon to the team!

There are many things that can cause the problem you described, but two common ones that come to mind are, first, you were running too fast. Have you done a Magic Mile and are you using a long run training pace based on that test? Jeff's advice that you can't run a long run too slowly is really good advice. Slowing down is where I would start.

Next, how much (and what) did you eat during the run? You don't say what your pace was, but if this 9 miles was about 2 hours into the run, I'd also suspect that your blood sugar was getting low. Each of us had to find what works when it comes to fuel, but I eat a gel (100 calories) every 4 miles on a long run.

What was your previous longest run? It isn't uncommon to find that the "new miles" (i.e. that distance beyond your previous longest distance) always feel tough. And then the next run, they are much easier.

Good luck, and join us on the Daily Chat thread.

Edited by: LIVE2RUN4LIFE at: 12/29/2013 (15:08)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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12/29/13 2:29 P

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Hi,

I am so excited to find this team on spark. I have been using Galloway training for about a year and am signed up for my first half marathon. Running has become my coping skill for everything that bothers me. I am looking forward to supporting others and discussing various experiences that people have had using this method.

I am down today with a cold and attempted to run my second very long run yesterday (14 miles) I literally "hit the wall" at 8.97 miles. At first I thought it was the cold, but I had also exercised very strenously this past week and when I ran prior (13.1) two weeks ago I had only run three days with no cross training. If anyone has had this experience-please let me know. I am feeling nervous that I will repeat this experience at the half in three weeks. Thanks.

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