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SLYTHERCLAW55's Photo SLYTHERCLAW55 Posts: 6,391
11/19/10 6:52 P

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Run/walk is my go-to method for any race longer than a 5k, really. I did have a little bit of "runners only run" ego when I first started thinking about it, but it really helps me get through the longer distances without getting fatigued, and i think it makes my recovery from racing that much easier too. I don't own a garmin, so I use a Gymboss (which is very inexpensive) to keep track of my times.

Christina
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All our dreams can come true, if we have the courage to pursue them ~ Walt Disney


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11/19/10 6:46 P

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I appreciate this discussion so much! The Gym Boss sounds like a great idea. I just looked it up-so cheap! May need to ask someone for one for Christmas! :-)

Kathy

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MOM2ALEX2004's Photo MOM2ALEX2004 Posts: 3,570
11/19/10 5:24 A

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I've done 2 HM with run/walk- one this past weekend. Love it and would never be able to complete them if I hadn't. I just use my basic Polar sports watch- if you practice it often enough I bet you find you know when an interval is supposed to end. :) You really do have to be structured on the intervals, too: if you cheat yourself on them it doesn't help much, but you do have some flexibility- we did 4:1 until my knees starting really hurting & then we did 4:1 alternating with 3:2.
Good luck!
Jill

4/13/13- Monument Ave 10k

10k PR: 1:13:49
HM PR: 2:52:26


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LLTS01's Photo LLTS01 Posts: 12,331
11/18/10 11:49 P

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I use my Gymboss for my intervals so I can use the Garmin for my mile splits.

What would we do without our gadgets?


Louisa

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SWEATONCEADAY's Photo SWEATONCEADAY Posts: 4,907
11/18/10 11:43 P

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i don't set my garmin to intervals. i set mine to alert me every 11 mins then i walk for 1 (same menu you can set it to alert for distance).

the walk is supposed to be brisk. i walk usually at a 15 min/mile. that minute is also when i take water normally and gels.

Jen

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JANEREILLY's Photo JANEREILLY Posts: 729
11/18/10 11:18 P

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I ran walked my last 1/2 and I wish that I had been more controlled. I also started off with much too big of and interval. it is important to find the proper ratio for yourself as Nancy says.

CHEETOMATH's Photo CHEETOMATH Posts: 887
11/18/10 8:16 P

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KSWAG~ I feel the same way about the whole "runners only run." I really want to try this run/walk method. I've been reading everyone's comments and it sounds like a great method to try. Lately when I run, I get tired quickly and I'm just wondering if I need to switch it up and try run/walk. I just need to get up the courage to run/walk and not be so hard on myself for walking!

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11/18/10 8:15 P

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I put my gymboss on my visor (a recommendation from a fellow sparker), then when it is on vibrate I can feel it. I could never feel the vibration before unless it was flipped around and against my skin on my sports bra, but then my sweat made it quit working so that's not really an option.

Dawn


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ETTEZEUS's Photo ETTEZEUS Posts: 23,332
11/18/10 7:10 P

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I use the Gymboss and I love it!

Kathy, I think you would have to have the gymboss flush with your skin to actually feel the vibration. I had it on beep and vibrate and rarely did I feel the vibrate

Edited by: ETTEZEUS at: 11/18/2010 (19:11)
Suezette
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KATHY1204's Photo KATHY1204 SparkPoints: (0)
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11/18/10 7:09 P

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I don't have a Garmin...I use my Blackberry with the app for RoadRunnerGPS. I'd consider getting a Garmin or a Gym Boss if I thought I could use the timer part set to vibrate. Is that an option on it? (I'm deaf and wouldn't be able to hear the beeping)

Edited by: KATHY1204 at: 11/18/2010 (19:10)
Kathy

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MRS_LOOMIS's Photo MRS_LOOMIS Posts: 1,044
11/18/10 6:38 P

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It's how I survived my 50K trail event several yeards ago. I now usde it for training and then determine how I'll race by how I feel on race day. I generally find that the adrenaline of race day pushes me to run/jog the entire time, but the interval training gives me strength and endurance/

Whatever you do, work at it with all your heart, as working for the Lord, not for men, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving. ~Colossians 3:23-24

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SP_COACH_NANCY SparkPoints: (0)
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11/18/10 6:37 P

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Kathy,

You can set your Garmin to the intervals, but many runners are using the GymBoss, something one of our fellow runners recommended when we met this past weekend in San Antonio.

HAPPY SPARK RUNNING!
Nancy

Edited by: SP_COACH_NANCY at: 11/18/2010 (18:37)
KATHY1204's Photo KATHY1204 SparkPoints: (0)
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11/18/10 6:30 P

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I don't walk much when I'm runnig and maybe should I should be trying this. Two questions: How fast do you guys walk during your one minute walk? How do you track the time (when do you know it's time to walk or start running again?)?

Kathy

Maryland-EST


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GOODMAR's Photo GOODMAR Posts: 2,161
11/18/10 5:55 P

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I don't run/walk, but I do know people who do it. And, they are pretty darn quick. I've heard that the walk portion of the run/walk is to help you recover faster!

The Joy is in the Journey!



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SWEATONCEADAY's Photo SWEATONCEADAY Posts: 4,907
11/18/10 4:29 P

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i have run/walk all 5 of my half marathons. most using a 10/1 interval and the last 2 8-9/1 interval (i wasn't in as good shape).

i also use this method for all my lsd runs. as others have said lots of people use this method so you will not be alone.

Jen

upcoming races:
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seatlle r&r half june 26
ZORBS13's Photo ZORBS13 SparkPoints: (239,721)
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11/18/10 3:44 P

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I walk at 1 speed: VERY VERY SLOW, so like hamnking, it doesn't work for me as I'd have to run very fast to make up the time lost from walking.



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ETTEZEUS's Photo ETTEZEUS Posts: 23,332
11/18/10 3:43 P

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I've run 5 halves (with 6 and 7 coming up the next two Sundays). My first two halves were strickly running and the others were done with intervals. My PR was done with intervals and took 6 minutes off my straight running time....my legs fatigue too quickly with straight running.

Edited by: ETTEZEUS at: 11/18/2010 (15:45)
Suezette
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GEOGIRL Posts: 3,745
11/18/10 3:41 P

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Actually my best performances have always been when using intervals, you just have to do what is best for you.

Smiling just makes everyones day better :)

HAMNKING's Photo HAMNKING Posts: 1,818
11/18/10 1:59 P

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I've used it for one of my marathons and decided it wasn't for me.

In general, you can run a decent marathon using Galloway's method but it is not the key to your best performance.

"Maybe Boston someday" has been officially replaced by "Boston fall of 2010."

http://www.sparkpeople.com/myspark/gro
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KSWAG1980 Posts: 7
11/18/10 1:22 P

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Thanks so much! How encouraging. And thanks for the Spark Galloway team tip. I had to get over my "runners only run" ego to even try this for fear other people and even myself might not consider me a real runner.

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DREAMRUNR's Photo DREAMRUNR Posts: 2,440
11/18/10 1:20 P

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I just finished my first HM this weekend and I used 4:1 intervals. It was fantastic. I don't see doing that kind of distance any other way. It kept my legs strong, breathing easy and recovery was so much easier.

Try and Try Again....


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LLTS01's Photo LLTS01 Posts: 12,331
11/18/10 1:15 P

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I use run/walk on all my runs and races. I finished a 10 miler last month using this approach.

Louisa

For peace of mind, resign as general manager of the universe


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LAURIE5658's Photo LAURIE5658 SparkPoints: (334,269)
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11/18/10 1:00 P

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Nancy makes a great point. I made the HUGE mistake of NOT utilizing run/walk in the first 5 miles of my first HM. That came back to bite me in the hiney at mile 10 and beyond. Right, nancy LOL? I have no idea why I did not use my intervals and I will NEVER make that mistake again. Run/walk all the way, baby!

~*~Laurie~Moline, IL ~*~

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~*~Double Agent #317~*~



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DKRETSCH01's Photo DKRETSCH01 SparkPoints: (0)
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11/18/10 12:57 P

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I just did this to complete my first Half last weekend. Love the Galloway method! You may want to check into the Spark Galloway Team as well.

Dawn


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11/18/10 12:47 P

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Geogirl.

Good point. I have yet to attend a race where a large number of people don't utilize this training. I achieved my second fastest half using a 4:1 run:walk interval. The trick is to start off from the get go doing this...don't wait until the fatigue begins to set in. Too many people who find this style of running doesn't work for them, wait too long to start their intervals when the glycogen is too depleted from the muscles/liver.

Nancy

SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
11/18/10 12:42 P

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I have never actually run or run/walked a HM, but I am currently following Jeff Galloways training for a HM using run/walk. I am slow and so the suggestion is a 1M:1M ratio. I feel so good using this.

At first I thought I was "cheating" (lol), but no way...

From what I have learned... a LOT of people use this method for training and participating in races.

Good luck to you!

"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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LAURIE5658's Photo LAURIE5658 SparkPoints: (334,269)
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11/18/10 11:53 A

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Run/walk is all I have ever known and just finished my first HM. For me, run/walk totally works!! Best wishes using this method!

~*~Laurie~Moline, IL ~*~

~*~Half Fanatic #1047~*~
~*~Marathon Maniac #5858~*~
~*~Double Agent #317~*~



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GEOGIRL Posts: 3,745
11/18/10 11:44 A

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Hi!

I use a 10 min run 1 min walk interval for my long distance training runs as well as races and I find that it really works for me. I've tried 10k races and half marathons with and without my 10 and 1s and I've always found that I finish faster when I use the interval method.

I've done a few larger races and I always find lots of people using intervals so I don't feel out of place at all.

If you find that it works for you go for it!

Smiling just makes everyones day better :)

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11/18/10 11:42 A

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KSWAG1980,

I always use a run/walk method in my races. And I love how I feel not only after the race, but my recovery is so much better.

HAPPY SPARK RUNNING!
Nancy

KSWAG1980 Posts: 7
11/18/10 11:36 A

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I decided to try Jeff Gallaway's Run/Walk method after a few months of not seeing the progress in my running that i have wanted. Had a great experience, shaved at least 2 minutes off of my 2 mile time by running 2 min. walking 1 min.

Has anyone used this method throughout a road race. If so, what was your experience? Positive? Frustrating?

THanks!

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