The Running Thread - 2016

[rteetz]

Well I had my 5K today. It was hot but a good one. I'm glad the race was at night to not be right in the heat. I ran with my 10 year old sister and she did great. We finished in about 33 minutes which is great considering the heat and this was her first 5K.

You can read about my race experience here
http://www.disboards.com/threads/yo...ptr-updated-7-11.3522801/page-3#post-56143720

That cream puff at the end made it all worth it!

 

[disneydaydreamer33]

Well I had my 5K today. It was hot but a good one. I'm glad the race was at night to not be right in the heat. I ran with my 10 year old sister and she did great. We finished in about 33 minutes which is great considering the heat and this was her first 5K.

You can read about my race experience here
http://www.disboards.com/threads/yo...ptr-updated-7-11.3522801/page-3#post-56143720

That cream puff at the end made it all worth it!

Congratulations! Sounds like fun!

 

[scottwvu]

Hopefully this is the right place to ask for advice here.
After ready many recommendations on the Jeff Galloway run walk run strategy, I downloaded the app and gave it a try. I think it took me a while to remove the thought that running could incorporate walking and still be considered running. First try with the program, I loved it! Had been running 32 minute 5ks, and the best I could do at any point was 30. First 5k using the program was 27:45, and it was a breeze. I could also feel I was working my body harder, which I liked.

Now though, even on the maintenance runs, I am struggling to recover in time for the next run. I am constantly stretching and rolling trying to loosen back up. So my question is this: I had to guess at what intervals I wanted. I chose 5 minutes of running to 30 seconds of walking. I am very comfortable with it while running, but I really do not know what I am doing and get the feeling I may be off track in one way or another. What are you guys thoughts on these intervals? I wasnt sure if I should adjust the running and walking times.. .and I dont even know which direction I should move them. Any advice or thoughts would be great!

 

[BuckeyeBama]

Hopefully this is the right place to ask for advice here.
After ready many recommendations on the Jeff Galloway run walk run strategy, I downloaded the app and gave it a try. I think it took me a while to remove the thought that running could incorporate walking and still be considered running. First try with the program, I loved it! Had been running 32 minute 5ks, and the best I could do at any point was 30. First 5k using the program was 27:45, and it was a breeze. I could also feel I was working my body harder, which I liked.

Now though, even on the maintenance runs, I am struggling to recover in time for the next run. I am constantly stretching and rolling trying to loosen back up. So my question is this: I had to guess at what intervals I wanted. I chose 5 minutes of running to 30 seconds of walking. I am very comfortable with it while running, but I really do not know what I am doing and get the feeling I may be off track in one way or another. What are you guys thoughts on these intervals? I wasnt sure if I should adjust the running and walking times.. .and I dont even know which direction I should move them. Any advice or thoughts would be great!

When I am running for increased performance, I have used this same interval (5 min/30 sec) with great success, but on my more relaxed runs I use a 1 mile/1 minute interval. My guess would be that you are running too fast during your run intervals, made possible by the walk breaks, and that is hurting your recovery time. Remember, no more than 25% of your weekly mileage should be in zones 4 or higher.

 

[Miranda]

So my question is this: I had to guess at what intervals I wanted. I chose 5 minutes of running to 30 seconds of walking. I am very comfortable with it while running, but I really do not know what I am doing and get the feeling I may be off track in one way or another. What are you guys thoughts on these intervals? I wasnt sure if I should adjust the running and walking times.. .and I dont even know which direction I should move them. Any advice or thoughts would be great!

He has a system to help you pick the correct interval for you: http://www.jeffgalloway.com/training/magic-mile/

The short version is that you run 1 mile as hard as you can and then match it up with the recommended interval in the chart at the bottom. A 5 minute run/30 second walk interval is recommended for someone who runs a Magic Mile around 7:30. Going strictly by his recommendations, I'm going to guess that you should probably lower the run interval a bit based on your previous 5K times.

 

[whaler8]

@LSUlakes can you add a race for me?
I am running the Hartford 1/2 Marathon on 10/8/16
My goal time is 2:15
Thanks!
Ken-whaler8

 

[scottwvu]

He has a system to help you pick the correct interval for you: http://www.jeffgalloway.com/training/magic-mile/

The short version is that you run 1 mile as hard as you can and then match it up with the recommended interval in the chart at the bottom. A 5 minute run/30 second walk interval is recommended for someone who runs a Magic Mile around 7:30. Going strictly by his recommendations, I'm going to guess that you should probably lower the run interval a bit based on your previous 5K times.

Yes, because I cannot run a 7:30 mile, even if I run one mile going all out! I am still 2 weeks away from the first Magical Mile on the calendar for the program, so I am mostly unfamiliar with what it was. I have read about it, but have not wrapped my mind around it yet.

 

[Miranda]

Yes, because I cannot run a 7:30 mile, even if I run one mile going all out! I am still 2 weeks away from the first Magical Mile on the calendar for the program, so I am mostly unfamiliar with what it was. I have read about it, but have not wrapped my mind around it yet.

I started out doing too long of a run back when I first started doing Galloway 1.5 years ago. I started out at 5/1, then 4/1, then 3/1, then 2:00/0:30, and now finally have been at 1:30/0:30 for a little over a year.

I have never actually done the MM, to be honest. I picked the fastest mile out of my fastest 5K and chose the interval from that. My fastest mile in a 5K is around 10:15 (although it was closer to 10:45 when I originally picked the interval), so I picked the 90/30 interval from the 9:30-10:45 range.

Edit: I should add that I picked all those decreasing intervals early on out of a hat, before actually looking at the chart.

 

[roxymama]

Hopefully this is the right place to ask for advice here.
After ready many recommendations on the Jeff Galloway run walk run strategy, I downloaded the app and gave it a try. I think it took me a while to remove the thought that running could incorporate walking and still be considered running. First try with the program, I loved it! Had been running 32 minute 5ks, and the best I could do at any point was 30. First 5k using the program was 27:45, and it was a breeze. I could also feel I was working my body harder, which I liked.

Now though, even on the maintenance runs, I am struggling to recover in time for the next run. I am constantly stretching and rolling trying to loosen back up. So my question is this: I had to guess at what intervals I wanted. I chose 5 minutes of running to 30 seconds of walking. I am very comfortable with it while running, but I really do not know what I am doing and get the feeling I may be off track in one way or another. What are you guys thoughts on these intervals? I wasnt sure if I should adjust the running and walking times.. .and I dont even know which direction I should move them. Any advice or thoughts would be great!

I am not a run/walker currently but dabbled in it last year. Can I ask a question? How tense are you when you do your run portion during your normal training runs (non-races)? I only ask because I was susceptible to trying to run all-out after walking and I don't think my shoulders/back/and even legs were as relaxed and in good positions - as I tried to will myself to the end of my run segments as fast as possible. My form goes out the window at the end of every race as I sprint to the finish...and this is what I was doing with my run/walk. Now this may not be you at all. But if it is, it could explain feeling like you need to stretch and roll so much. If it is the case, I would try to focus a lot on your body posture and relaxation during your run segments even if it does sacrifice speed for now.
Or I could be way off

 

[scottwvu]

Wow so after reading that... even pushing myself I shouldnt be running more than a 3 minutes to 30 second ratio. I will have to back off tonight. When I run for the 3 minutes, should I be pushing myself, or jogging comfortably? That just seems like a lot of walking to still accomplish time goals.

Thanks to both of you for your replies, information, and links! Very helpful!

 

[PrincessV]

So my question is this: I had to guess at what intervals I wanted. I chose 5 minutes of running to 30 seconds of walking. I am very comfortable with it while running, but I really do not know what I am doing and get the feeling I may be off track in one way or another. What are you guys thoughts on these intervals? I wasnt sure if I should adjust the running and walking times.. .and I dont even know which direction I should move them. Any advice or thoughts would be great!

Galloway recently has been advocating VERY short intervals: :30/:30 or even less. In general, the shorter the intervals, the easier the run should feel. But of course YMMV. I've been run-walking for the better part of 20 years - long before I ever heard of Galloway! - and in my experience, you just have to play with them to find what works best for you. And I'll add that different intervals may work better for different types of runs. I use different ratios and times for easy runs, tempo runs, speed work, long runs, racing, etc. I only know which work best for what because I play around with them regularly. So I'd suggest that you try reducing the run intervals and maintain that :30 walk - so maybe try a 2:30run/:30 walk to start, see how that feels and go from there!

 

[PrincessV]

Wow so after reading that... even pushing myself I shouldnt be running more than a 3 minutes to 30 second ratio. I will have to back off tonight. When I run for the 3 minutes, should I be pushing myself, or jogging comfortably? That just seems like a lot of walking to still accomplish time goals.

Well that's another subject, lol! Most (not all) folks agree that the majority of your runs should be at an easy, comfortable pace, with a small percentage at a hard effort. If you're going all out on every run interval of every run, yeah - you're likely pushing too hard.

 

[roxymama]

Wow so after reading that... even pushing myself I shouldnt be running more than a 3 minutes to 30 second ratio. I will have to back off tonight. When I run for the 3 minutes, should I be pushing myself, or jogging comfortably? That just seems like a lot of walking to still accomplish time goals.

Thanks to both of you for your replies, information, and links! Very helpful!

I only "push myself" with tempo once per week. My other runs are all at more comfortable/easy paces - meaning I'm not breathing super hard and I can hold a conversation with myself. There are lots of philosophies out there so tailor yours to what works best for you. But I found that when I used to run every single training run for a "personal best" or "race pace" I would get so burned out and fatigued. My race times started improving when I only did "speed or tempo" runs once per week.

Edited to add: Yeah, what @PrincessV said!

 

[scottwvu]

You guys are my heroes. lol. Once per week I do a 90 second sprint at a 6mph pace.. then walk for 1 minute. Repeat 6 times. Its hard, but I love it. If I skip it in a week, I see my times slow down every run.

I think as you said, I will try the 2:30 and 30 seconds. I just have to get it out of my head that walking is not quitting on a run.

 

[Miranda]

And I'll add that different intervals may work better for different types of runs. I use different ratios and times for easy runs, tempo runs, speed work, long runs, racing, etc. I only know which work best for what because I play around with them regularly.

I am about to embark on trying to figure out run/walk with different types of training runs when my Higdon plan starts next week! I know that I will need to figure out my own versions of the intervals, but can you share whether you do longer or shorter ones for each type of run? Like do you use a shorter interval but run harder for faster/harder runs?

 

[roxymama]

You guys are my heroes. lol. Once per week I do a 90 second sprint at a 6mph pace.. then walk for 1 minute. Repeat 6 times. Its hard, but I love it. If I skip it in a week, I see my times slow down every run.

I think as you said, I will try the 2:30 and 30 seconds. I just have to get it out of my head that walking is not quitting on a run.

The only way to quit is to stop moving entirely. Keep moving forward towards your finish line and you haven't quit If you are getting better results doing run/walk, then you are just being a good race-strategist. I find that walking is a drug for me and I have a hard time sticking with intervals so I just run everything straight through. But I can't count the hundreds of people who pass me every race on their run intervals after I pass them while they are walking. We probably end up at the finish line together anyways.

 

[dis_or_dat]

Challenge question:

If you're hypothetically placed in Corral A for the half, are you automatically placed in Corral B for the 10k? SWLS Rebel Challenge is asking for POT for the half and I realized the 10k I run for POT is after the deadline. What time do you think would ensure placement in Corral A for both the half and 10k?

Actually, I realized my 10k race from last year still counts (from 10/25/2015 - 45:17), I used it for my Tink corral placement. Should I use it again? Or should I use my Tink half results as POT (1:42:28)?

 

[Miranda]

I'm pretty sure you'll end up in A with either one.

 

[ZellyB]

I "only" ran the full this past January and will only run the full (well, and the 5K too, but likely at a very leisurely pace) this coming January. I simply can't imagine running a full marathon the (early) morning after running a half marathon - I'd either have to walk the half or walk most of the full. The full marathon is a beast unlike anything else I've experienced.

I just had to comment on this. When I was first contemplating doing Goofy, people on here would say, "If you can do a marathon - you can do Goofy. It's really only marginally harder to do Goofy than a marathon." I thought they were all big liars. Turns out, they were right. If you are doing a good training plan for a marathon and add in a few back to back training runs so you get a feel for running on tired legs, you'd be surprised to find it's really not that much more difficult than the marathon alone. It's just those early morning wake-ups!!

Wow so after reading that... even pushing myself I shouldnt be running more than a 3 minutes to 30 second ratio. I will have to back off tonight. When I run for the 3 minutes, should I be pushing myself, or jogging comfortably? That just seems like a lot of walking to still accomplish time goals.

Thanks to both of you for your replies, information, and links! Very helpful!

Just wanted to chime in on the already good responses you have. My biggest advice is to play with the intervals. I firmly believe that everyone has a "sweet spot" on their intervals where their pace is the best and they feel the best running it. The Magic Mile is a great way to get an idea where you should be, but don't be afraid to mix it up. I found that when I decreased my intervals, my overall pace actually got faster. Seemed counter-intuitive, but I was getting too fatigued on the run portion and then not recovering enough on the walk, so I would walk slower and slower as the miles added up and that drove down my overall pace.

 

[LSUlakes]

QOTD: What do you often think about when you are out for a run?

ATTQOTD: I often think about what task I have left to accomplish during the week and devise a plan to try to do so. I like having things planned out, and so figuring out how to accomplish my to do list in the best way possible helps relax me. I am kind of strange...