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SEAJESS's Photo SEAJESS Posts: 3,830
8/18/15 5:56 P

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Thanks, Catherine! That is very liberating information.

And thanks, Marsha, for the updated pace schedule. That is also super helpful.

I was basing my pace on what I remembered it to have been when I was training two years ago. Probably as wrong as everything else I remembered!

I'm going to try 90:30 this Sunday and increase the walk time, not slow the speed to get to the overall pace. I bet it's going to be a lot easier than what I've been doing!

I wish I DID have a JG group to run with. I'm going to look on MeetUp to see if I can find one or what do you think about trying to find Seattle runners on this site? I do have the advantage of easily accessing Alki Beach or Lake Washington Blvd, two gorgeous spots in the city.

I appreciate youse guys so much!

Jess
Seattle WA

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8/18/15 1:53 P
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The Galloway group in Austin allows you to self select the group you run with. Of course, beginners tend to choose a faster group than they should initially, but I have observed how that usually corrects itself pretty quickly as runners discover the advantages of a comfortable pace on long runs (our group only does long runs together.) There is an advantage in learning how to find your comfortable pace. Too many runners (IMHO) select pace by ego or a competitive streak that makes them want to keep up with faster runners.

Grouping runners by magic mile times helps with this, but if you are mandating the interval based on the MM, then it is important to align the resulting pace with the slowest runner in the group. To force both interval and pace can put some runners at risk, especially beginners who haven't developed a lot of stamina yet. (Remember, the MM predicts your potential race pace AFTER TRAINING, not necessarily where you currently are.) Since most runners will try to keep up as long as possible, the group leader needs to pay close attention for signs that a runner is having to push too hard and either slow things down or ask someone to run with the slower runner so that they can drop back if necessary.

Do your group leaders pay attention to the pace and make sure it is the correct training pace or just assume that requiring a particular interval will take care of that? That's not necessarily a good assumption, especially if they are more experienced runners than most of the group. I know that, just to use myself as an example, I'm usually at least a minute per mile faster for a given interval than Jeff's chart. So if I were a group leader and just ran a comfortable pace at the assigned interval, it would probably be too fast for a lot of the group. A group leader has to be able/willing to maintain the recommended training pace.

(PS, my advice to SEAJESS did assume that she was running on her own and and complete control over her choice of ratios.)


Edited by: LIVE2RUN4LIFE at: 8/18/2015 (14:15)
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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8/18/15 12:56 P

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Thanks, Katherine. That makes sense, although for my Galloway group runs, it is pretty much prescriptive.


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8/17/15 10:58 P
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While Jeff provides guidelines, you should not treat them as prescriptive. They are starting points. You should try a variety of ratios to find the one that most comfortably produces the desired pace for YOU. Conditions will also affect what ratios work best on a given day. Don't force a pace, adjust the ratio. There is no single ratio that is "correct" for a desired pace.

Edited by: LIVE2RUN4LIFE at: 8/17/2015 (22:59)
Catherine

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

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8/17/15 9:07 P

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Jeff has recently recommended shorter intervals. Here is a recent chart:



Hope this is a help to you! -Marsha


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SEAJESS's Photo SEAJESS Posts: 3,830
8/17/15 12:18 P

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Well... not the approved ones, apparently. I got "Half Marathon - You Can Do It" recently when my library hold came in and it recommends run 3 minutes, walk 2 minutes for a 10:00 to 11:30 pace. My average pace per Runkeeper is all over the board, from 10:30 to 14:30. (Hills and heat in the 80s make a big difference.) This is a new development; last time I ran I was pretty constant.

I started my re-entry into running using The 13-Week Run/Walk Program which starts with very short run intervals, and long walk intervals and then increases running and decreases walking until you're running a 10K. I switched over after a few weeks to what I recalled (inaccurately) about the JG program.

This is embarrassing when I write it all out. I appreciate the help to figure out what I need to do.

Jess
Seattle WA

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7/28/15 3:18 P
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I slow down by increasing the amount of walking I do. I don't slow down the running segment. If I need to, I walk slower, but usually increasing the walk to run ratio is all it takes. Or decreasing the run to walk ratio, if you prefer to look at it that way. What intervals are you currently using?

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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We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
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SEAJESS's Photo SEAJESS Posts: 3,830
7/28/15 1:05 P

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Any tips on how to run a 15 pace? That's what I'm supposed to be doing at my current run/walk level but I can't go that slow! (I'm also working on decreasing my walk interval at the same time I'm increasing my long slow distance. Transitioning over from the 13 week run/walk program so I'm in kind of a hybrid mode.)

Jess
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7/23/15 10:16 P
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Using a 5K time trial is fine if you are indeed sustaining your max pace at that distance. Is 32 minutes indeed your max pace at that distance? If not, you can expect the calculator to give you a slower pace.

I am 65, so not sure about the age comment.

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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We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
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BAZZA1234's Photo BAZZA1234 SparkPoints: (79)
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7/23/15 8:31 P

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Yes - I am using the longrun element of his HM plan - because I do like the idea of completing the distance of a HM before the race :) ( at an easy pace of course) . But I do 3 other runs per week as well - one 5K easy, one 5K at tempo pace (determined by Jack Daniels calculator) and another "longish run" (actually half the full longrun) also at easy pace.

I also like to keep my HR down to below 130 when doing long easy runs -- but I find that hard to do if I run for too long so keeping the run time down to 1 minute seems to allow me to keep the HR down and also to run at about the correct slow pace.

BTW -- I am now 68. I prefer to use the 5K time as an indicator of fitness level and potential longer race equivalents. I think it is a big call to anticipate racing paces for middle to long distance events from a 1K time. We have an organisation here where we can time ourselves over 5K every weekend, so really no need to be doing 1 K "sprints" :)

I did an 8 mile run yesterday at 13 Minutes per mile ( average HR 126) - and 24 hours later, I have no "soreness" . I will have to wait and see how it goes over the next couple of months as I go out to 12-13 miles. :)

Edited by: BAZZA1234 at: 7/23/2015 (20:34)
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7/23/15 7:09 P
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You would be well served by doing a magic mile. If a 32 minute 5K does not leave you feeling that you had used your all and could not go much farther, then you aren't really getting an accurate time to feed that calculator, so of course it is giving you a slower lsd pace. Why not do a magic mile and run it all out? I'll bet you get a faster time than 10:00 minutes.

Will you be using one of Jeff's plans? His long runs are longer than in most plans, which is one reason he emphasizes the value of a slower training pace, especially since training without injury is his number one core value.

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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7/23/15 6:29 P

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BAZZA 1234
I'm pretty close to your results for the 5k. PB is 27:20 about a year ago. I ran the same race this year, but in worse shape, at 31:20. My average daily 5k with the dog (and all that entails) is about 31:30-33:30. A slow day/not at the top of my game day will be more like 34:30. I've never actually done a magic mile. I have done the Cooper Test (1.5 mile run) and last time I did it a year ago, I did it in just under 12 minutes, so just under 8min/miles...but exhausted afterwards.

For me, at age 53, I like to keep my HR under 130 when I do my long slow runs, and try to keep my pace at around 11:45-12 min/mile. I guess my version of Galloway is a little different, but typically I'll run approx 900m and walk approx 100m. I don't take the walk breaks as often as others seem to. My 8 mile/13km runs take about an hour and a half.

Everyone is different, I believe, and you have to find what works best for you. With the above, I can get thru 8 miles, and have done 13.1 on a few occasions just to see if I could...but I usually hurt for a few days after that distance. I'm training for the Haunted Half in Provo UT in October. Since it is mostly downhill, in the cool autumn, I'm hoping/expecting to turn in an 11min/mi pace, and expect to take about half the walk breaks I normally would for LSD.

That said, I'm with you on 14 or 15 min miles...that's just a quick exercise walk pace for me. Cool downs are slower at around 17-18. Given my gender/size/experience, 14-15 would be too slow to call it a running pace...everyone's different, but for me, I cannot run or Galloway run that slow.

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7/23/15 6:12 P

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His training pace varies depending on the Magic Mile result - so for 10 minute milers ( like me :) ) , his pace is 15 mins according to his Magic Mile webpage here http://www.jeffgalloway.com/training/magic
-mile/

other trainers recommend 13-14 minutes for an easy/longrun pace - or 1-2 minutes per mile slower than goal race pace.

Edited by: BAZZA1234 at: 7/23/2015 (18:13)
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,269
7/23/15 4:28 P

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If I recall correctly, Jeff's been recommending a training pace of 14:00 minutes most recently.
In my neck of the woods (temps of 85+ in the middle of the night), it's not hard to achieve.

Dee
Houston, TX

"May there always be sushi at the finish line!"





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7/23/15 4:21 P

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I am new to these boards - but have used run/walk for quite some time. I am currently training for my first HM.

I haven't actually done a "magic Mile" - but I do run a timed 5K every Saturday at my local parkrun. My average time for the 5K is around 32:30 minutes - although I have run a PB of 30:20minutes

Using a 2/1 ratio, I ran a 14K "race" last year at an average pace of 12 minutes per mile and would aim to do this pace for my upcoming HM.

Using Galloway's calculator , he says that someone who does a 10 minute mile, would run a 5K in around 32:30 - so I use a 10 minute mile as my input to the calculator - this gives me a long run pace of 15:00 minutes per mile!!! Now my problem is that I actually walk faster than that pace - therefore no run/walk ratio will allow me to do a 15 minute mile!! :) I ran 8 miles yesterday using a 1minute/45 second ratio and achieved a 13 minute mile over the distance. I did it quite easily and feel that , as I increase the longrun, this pace ( or possibly a little slower) will suit me for training purposes. I will probably do some shorter runs at 2/1 ratio to practice running at race pace of 12 mins per mile.

Galloways long run paces - determined by the result of a magic Mile - is quite a bit slower to that proposed by other trainers ( eg Daniels, McMillan) and my training longrun yesterday matched their recommendations. I understand the purpose of easy longruns -- but is Galloways recommendation just that bit TOO SLOW???

Edited by: BAZZA1234 at: 7/23/2015 (16:22)
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