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SEAJESS's Photo SEAJESS Posts: 3,871
8/18/15 6:02 P

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CLAIREFORD1, thanks for asking that question. I need to learn this info, too.

emoticon My experience backs up what others have said about actually running faster with run/walk. I ran a few half marathons two years ago and one of the many enjoyable features of the races was passing runners on the last 3-4 miles. Was pretty good having no injuries training or racing and being able to walk around just fine after the race!

Jess
Seattle WA

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HARPANGEL36's Photo HARPANGEL36 SparkPoints: (13,757)
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2/12/15 12:24 P

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Thank you so much LIVE2RUN4LIFE. I have learned so much just reading the posts and your responses. Still trying to understand the best ratios. I increased to 45:30 yesterday and actually ran slower than my 30:30 although it was a mile and half longer run. I'm really anxious to settle into a ratio that is best for me. I am running a 5K Saturday and think I'll just stick with the 30:30 until I figure it out.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
2/12/15 12:18 P

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You can do it either way, but my personal preference is to slow down by adding walk breaks. I try to maintain a consistent pace during the run segments to increase my running economy at that pace. Of course, towards the end of very long runs when you are tired, your body may not give you any choice but to do both.

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.
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HARPANGEL36's Photo HARPANGEL36 SparkPoints: (13,757)
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2/12/15 11:56 A

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For the long runs when decreasing the pace, is it better to try and run slower or take more walk breaks? Currently doing a 30/30

CLAIREFORD1's Photo CLAIREFORD1 SparkPoints: (0)
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6/16/14 12:26 P

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PERFECT! Thank you so much, LIVE2RUN4LIFE!!!

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
6/16/14 11:54 A

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You should be running your long runs at training pace, not race pace. Since your long run isn't very long yet, you got away with the faster pace. But it will catch up with you. So it's a good idea to get in the habit of using training pace on the long run.

The short weekly runs can be faster. But it's all about recovery and running a lot of runs at faster pace builds up fatigue and makes the long run harder when you get to the weekend.

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.
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6/16/14 10:32 A

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Good morning! Me again with more elementary questions.

On Saturday I did my first long slow run using the Galloway run-walk-run method. 5 miles. BUT, I wasn't sure if I was supposed to do the :30/:45 that is suggested as my training pace or the 2/1 that is recommended for my half marathon pace. Basically, I didn't know if the mid-week runs were considered training and the LSR are HM.

So I wound up more or less splitting the difference and did a 1/1:30. And I have to say that my results were amazing. My training pace at :30/:45 should be 15 min mile. At 1/1:30 it was a 13 minute mile. Most astounding was that the second 2.5 miles were the exact same time as the first 2.5 miles!

Plus, I wasn't limping off the track to go take a soak in a warm bath. I think I'll stick with the Galloway method! As long as you long-time Galloway-ites can keep me on track with my ratios.

I really appreciate your help in explaining it all to me in more detail than I can pick up in his books or posts. And thank you for your patience with me.

SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
6/12/14 6:35 A

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From what I understand.....

Your short runs can be straight running.
Your long runs should include walk breaks.

Like LIVE2RUN4LIFE says, goals are very important.

I, too, am able to run straight, but rarely do. I am not a "fast" runner in either case. But I am faster with walk breaks.

I run because I enjoy it so much.
I run to benefit my overall emotional, mental, and physical well-being.

Remaining injury free is very important to me.


emoticon

When running on shorter weekly runs.....
Experiment with lots of different intervals.....








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6/11/14 5:01 P

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I hear ya, IFDEEVARUNS2! I used to live in Houston and hills are hard to come by!

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6/11/14 4:59 P

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This is just what I wanted to know, LIVE2RUN4LIFE. Thank you! Great question re goals. I have an inkling that mine are similar to yours: Run almost every day. Enjoy almost every run. Stay injury free. As you say, run-walk-run makes them all possible so why not do it!



LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
6/11/14 4:53 P

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My advice is to start with knowing what your goals are for running and then choose the best methods to meet those goals. There is nothing "wrong" with straight running. If you can do it and can meet all of your goals AND enjoy your runs the most that way, then by all means, go for it.

OK, so what about me. I can run straight for quite a while. But I don't, usually, Why not? Well, first, it takes me much longer to recover from a 5 mile run with no walk breaks than a 5 mile run with walk breaks. That means I have to either run less or less frequently when I run straight. But I love to run and taking walk breaks lets me run almost every day and a lot more miles a week than I can do if I run straight. Running almost every day (with walk breaks) has made me a better, stronger runner than running every other day without walk breaks.

I am no faster when I run straight than I am when I take walk breaks. But, even though the paces are similar, the runs with walk breaks are MUCH more comfortable. I love a comfortable run. Even when I do speed work, taking short walk breaks (usually 10 seconds) makes those runs also more comfortable. You know, the infamous comfortably hard.

Here are my running goals: run almost every day. Enjoy almost every run. Run lots of miles. Stay injury free. Recover quickly from my runs so that I can live my live without hobbling around all of the time. Run/walk makes all that possible for me so that's why I take walk breaks. Not because I "have" to.

What are your goals?

Edited by: LIVE2RUN4LIFE at: 6/11/2014 (16:57)
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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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,388
6/11/14 4:19 P

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Jeff has me doing cadence drills and acceleration gliders at the beginning of both of my weekday runs. One day I do 800 repeats, the other day I do 'hills'. Hills being a relative terms since I'm in Houston. I find bumps where I can, parking garages are not a good place on weekdays.

Dee
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6/11/14 3:20 P

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Very interesting, Slenderella (love the handle!) I appreciate your sharing your times and intervals. I hope other long-time run-walk-runners will reply and set us straight :-)

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6/11/14 1:08 P

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Claire, I'm glad you asked that question as I want to see what the others say. I ran my first HM @ 1/1 and finished in 2:37. My second HM was much hillier, but I ran 3/1 in 2:26. I have never tried to straight run a HM.

With 10K, my PR was 4/:45, 1:01; my fastest straight run was 1:04, so at that distance I'm faster with the walk breaks.

I had been running 5Ks for a couple years before I ever heard of Galloway and run-walk-run. I still straight run my 5Ks. Have a PR of 27:33, but often run about 29 minutes. I'm playing around with intervals like :55/:5 and :50/:10 to see if I can make it work for me. I have had trouble with injury with straight running. I'm 65 years old and have been running 4 years.




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6/11/14 12:35 P

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Thanks, MBTEPP. Today will be my first Jeff Galloway run, although it won't be a LSR, just a regular, mid-week training run. It should be about 30 minutes at :30/:45 (with a MM of 10 min)? And I can add cadence drills to this one--and on the other I'll do acceleration glides?

I'm a little apprehensive about being herky/jerky with the small ratio but I gotta trust everyone who says it's the way to go.

Let me ask you this . . . Is it ever ok to run straight--other than the magic mile--or will that just set me back to the beginning?

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6/11/14 12:05 P

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Excellent advice!

I have found that the slower the average pace for LSR, the better. I felt just like you when I first started training. Your body will thank you if you slow down, and go even slower in the heat. When it comes to race time, you will be fitter for it.

Good luck.

MB
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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
6/11/14 12:11 A

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Let us know how your training goes.... it is such a FUN process.

"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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
6/10/14 8:51 P

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CLAIREFORD1, that's great. I think you may be surprised to find that the walk breaks don't really slow you down. They just help you go farther more comfortably. My average pace is actually faster with walk breaks than without.

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.
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6/10/14 8:30 P

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Thank you so much SeaBreeze and Live2Run4Life! I've actually been running for about 24 years--doing many 5Ks and 10Ks but just running without training. It's great to find this community and I'll stay close to see what tips I can pick up. I really appreciate your fast and knowledgeable responses.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
6/10/14 7:39 P

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Hi, welcome to run/walk! It's a wonderful way to train for and run half marathons and marathons.

You might want to check out Jeff's website, which has his latest thinking on paces and ratios:

www.jeffgalloway.com/training/magic-
mi
le/


The Magic Mile calculator found on this page is very useful. With a MM of 10:00, the recommended training pace is 15:00 and race pace is 12:00. On this page, Jeff suggests :30/:30 for the training pace and 2/1 for race pace.

If I were you, I would treat those as starting points. Experiment to find what works best for you. The key point is to use an interval that allows you to maintain the target pace comfortably. This is especially true of training pace.

Yes, you should adjust for temperature. Your body will do it anyway, even if you don't want to. And the number one way to injure yourself is to constantly push yourself beyond your current level of fitness which is what you are doing if you try to ignore the affects of the heat on your body during long runs. The benefits of the long runs come at the slower pace. They really do.

I have run 18 marathons and have an MM of 7:50, yet I do most of my long runs using :30/:30 intervals. Don't be afraid to slow down and let your body adapt to the stresses you are subjecting it do with endurance training.

Edited by: LIVE2RUN4LIFE at: 6/10/2014 (19:42)
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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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
6/10/14 7:30 P

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Hi CLAIREFORD1...

Run Until You Are 100 - my favorite JG book!!!

The simple answer is YES....

But I am sure you want more of a response than that. Remember this running is a journey... not to compete in one race but to run until you are 100, to stay injury free, to find joy in the run, and to benefit one's health and fitness. It is more than one training cycle for one HM. It is a journey that encompasses years and for some decades. With that said.....

LONG SLOW RUNS..... The LSD run has many benefits.
* It helps your joints and muscles adapt to so that they have the strength to endure the distance.
* It improves your cardiovascular system - by strengthening the heart and increases the blood supply to the muscles - how much oxygen the muscles receive (very important for runners).
* It helps to teach the body to burn fat as energy and stores mores glycogen. Therefore helping the body to use energy more efficiently. Very important for longer distances.

If you run a LONG run TOO FAST - none of these adaptations occur.

TRAINING INTERVALS.
Jeff suggests intervals which work for many people. Each runner must try the intervals out and see how it relates to their own pace.

A 12 minute ratio is 2:1. This can be changed to run 1 min walk 30 second. As long as you don't walk more than 1 minute with the ratio it is good. So 40:20 or 50:25. You need to experiment during your shorter weekly runs to see which interval works best to achieve the pace that you want. And remember - a first HM does not have to meet the expected goal pace. It is okay to have a TO FINISH goal.

Long Slow Runs: You cannot run the long slow run too slow.

Heat adjustment: Very wise. Follow the recommendations.

*****

The HM goal pace of 12:00 is based on a hard effort and great weather, good nutrition, good sleep, and injury free training. It is not something that is achieved easily. In the 5 years I have been running I have yet to reach my HM goal pace during an actual race.

*****

As far as running in the heat - I use a heart rate monitor - this is a great way to know if your body is getting overheated. Sometimes when running - time is more important that pace - especially on the long slow run days.

****

Just play around with some different intervals.

I am actually much faster using intervals than I am running straight. If I use 30:30, I am faster than if I were to use 4:1.






Edited by: SEABREEZE65 at: 6/10/2014 (19:35)
"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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6/10/14 5:00 P

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I'm training for my first half marathon and know I can only do it by doing a run/walk. My chiropractor gave me Jeff Galloway's How to Run Until You're 100 which is all about run/walk. Before finding Jeff Galloway, my goal was to work up to a 9 min run/1 min walk. After finding Jeff and having run my first Magic Mile (10 min, making a 12 min half marathon pace); is my training ratio really 1/1 (14 min mile) and my race ratio 1/:30??? PLUS, since it's getting hot already and I'm supposed to add 30 seconds to my pace for every 5 degrees above 60 degrees, if it's 80 degrees outside, is my training pace on those days 16 min mile for a :30/:45 ratio?

Thanks for checking my understanding. I guess I'll have to do a few runs to believe that I won't lose any time with that much walking.

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