Wine and Dine 2015

ZellyB · Mar 6, 2015

Dug720 said:
Yes, he's saying if your average pace is an 8-minute mile, your interval should be 4/:30.

I run-walk, but I stick with what feels right for me. IMHO some of Galloway's intervals - especially his (I kid you not because I've "run" with him doing it) :15/:15 - ridiculous. I put run in quotes there because especially with his "shuffle into and shuffle out of a run" technique I honestly never felt like I was running - more just walking fast and faster.

I use anywhere from a 2/1 to a 5/1 (my walk is pretty much always 1) depending on training and how I'm feeling that day.

I'm with you on those really short intervals. Galloway is always doing weird stuff with his own intervals and I think as he's getting older he's doing more and more of that marathon shuffle type of running.

mbwhitti said:
Oh. My. Gosh. I thought the same thing... Before Dopey I was doing 4/1 and couldn't even get a 10 min mile pace. Crazy talk

Well, keep in mind he's saying a 4 min run and :30 walk, right? So, that would be the same equivalent of running eight minutes and walking one. So, if you've used his magic mile to determine your intervals, you'd have to be a fast mile runner before he would recommend an interval like that. He's all about that magic mile to determine what interval is right for you and he only recommends longer running intervals for people who already have the capability to run pretty fast.

JennyK822 said:
I'm a pretty slow runner; going for distance rather than speed. That being said, if I used his recommendation I'd be running 2 minutes walking 1. I kind of feel like I'd get annoyed with such short runs.

For those who do the intervals, do you also use intervals on your short runs? I'm thinking I'll just do the short runs straight and start to use intervals for the long runs. Sometimes while I'm running I just want to zone out...keeping track of the intervals would require a lot of awareness on my part...

I always run with intervals, but that's me. We have been talking about pushing to a longer running interval on our short runs and sticking with shorter intervals on long ones. I've been running this way for so long I really don't even think much about the pace changes. I use an interval timer on my Garmin and when it beeps, I change. So, I can easily get in a zone doing intervals as much as I can if I'm keeping a steady pace. We joke that we are like Pavlov's dog...we hear a beep and we change pace without thinking about it. In fact on big runs with a lot of people using interval timers we are thrown off a lot by other people's beeps. We hear a beep and think we need to change pace whether it's our timer or not.

But, again, I think everybody is different and what works for one won't work for another, which is why I'm a fan of experimenting with it.

Miranda · Mar 6, 2015

I don't really put too much thought into the intervals while I'm running. I have RunKeeper on my phone, and I have programmed the intervals into that, so I do not need to worry about them too much. The robo voice lady comes on and tells me when to start running and when to start walking.

I do find it easier to do intervals outdoors, though, because there's no fiddling with the stupid treadmill buttons.

I do the intervals on my short runs, although when I did my 3 mile run Saturday before last, I ran the whole thing except for a 90s walk about halfway through. There was a mishap with my phone and it turned out to be dead when I got to the gym and I had not brought my iPad with me because I was only doing 3 miles (I bring the iPad for longer runs so I can watch Netflix). So I decided to push myself and see if I could run the whole thing because I knew I was going to go nuts with no music to listen to and no app to tell me the intervals. I was having crazy battery issues for a while because I totally forgot I installed a step tracker on my phone while we were at WDW in December, and then I forgot to uninstall it, so it was constantly running in the background and totally killing my battery. Oops!

mbwhitti · Mar 6, 2015

RogueKnits said:
Now that I've got 2 months of pretty steady training under my belt, I'm trying to gradually cut the intervals from my short runs. I don't like the fact that I used to be able to run 3-5 miles straight through and now I feel tired after a mile of running. I don't need to (and don't intend to at this point) run a half marathon straight through, but I would like to get my endurance back to where it was in the past and I don't feel that exclusively running intervals is pushing my body enough to get there.

I'm trying to get back into straight running as well after using run/walk to train for the WDW Marathon...I knew there was no way that I could run 26.2 straight. I've got a few half marathons on the calendar this year and hoping to run straight for most of them. We shall see. It's really hard to go back after intervals.

PrincessV · Mar 6, 2015

JennyK822 said:
Do you plan on doing walk/run intervals during the actual run?

Absolutely, always! My first piece of race advice to anyone is race as you trained, train as you plan to race... nothing new on race day!!!

BuckeyeBama said:
That said, if you wait until you are tired to take a walk break, your run interval is already too long. Your legs will take longer to recover, and by the end of the race your legs will be far more spent than if you had run the proper intervals.

^ THIS exactly!

NormaG said:
Maybe I missed this on the thread but for registration on the 17th, do you go to the runDisney website to register?

Yep, you'll find the link there. Don't bother trying to search Active, just start at rD around 11:50am and keep refreshing as you near 12pm.

JennyK822 said:
For those who do the intervals, do you also use intervals on your short runs? I'm thinking I'll just do the short runs straight and start to use intervals for the long runs. Sometimes while I'm running I just want to zone out...keeping track of the intervals would require a lot of awareness on my part...

I use intervals in every run - I have exercise-induced asthma and doing run/walk intervals makes a world of difference in my ability to breathe! As I mentioned before, I'll use different interval times for different types of run, but for sure, intervals always. I've been doing this for so long (loooong before I'd every heard of Jeff Galloway!), it's very fluid, the shift from running to walking and back again; it doesn't feel awkward at all. I set intervals in iSmoothRun or on my Garmin and when it tells me to walk, I slow to a walk, when it say to run I speed up to a run - no extra awareness needed!

Belle Ella · Mar 7, 2015

Thanks for everyone's input on the intervals. My training officially begins on Monday (I really need to hold myself accountable this time) so my plan is to start with my normal 1/1 for the first few days and then slowly start increasing my run time.

And we officially decided on POR. It's all booked and everything. Now we just need to actually get registered, lol.

bcarey2k · Mar 8, 2015

PaDisneyCouple said:
How strict are they on "certified". I've got a number of 10k's, and a couple of 10 milers, but only 1 course out of all of them was certified.

It didn't seem very problematic last year.

It appeared they were more interested in an actual link to the results.

Brian

ZellyB · Mar 8, 2015

bcarey2k said:
It didn't seem very problematic last year.

It appeared they were more interested in an actual link to the results.

Brian

I did some checking on the 10Ks around here and they weren't certified either. I actually sent runDisney an email to ask if it was essential they be certified or if it was acceptable as long as they are chip-timed. We'll see what they say.

Keels · Mar 8, 2015

ZellyB said:
I did some checking on the 10Ks around here and they weren't certified either. I actually sent runDisney an email to ask if it was essential they be certified or if it was acceptable as long as they are chip-timed. We'll see what they say.

Oh, man! I'm going to keep my fingers and toes crossed that it's just chip-timed that they care about ... that would make my race selection going forward A LOT easier! I'm hoping that's what it is, since I think the FAQ says specifically no "virtual" races.

*DisneyDreamer · Mar 8, 2015

Is it the 17th yet? I am so anxious to get past registration day.

On another note, temperatures here warmed up to 40 degrees this weekend! The snow is melting and it's supposed to stay warmer throughout this week, so it looks like I may actually be able to get back to outside runs! It's been a while, and I am so ready. I am signed up for a local 7K on the 21st, so I need to get out again at least some before that.

cyndiloveswalt · Mar 8, 2015

I registered DH and I for a local 10k today for May 3rd. I got really nervous because it was the only one I could find that fit in our schedule and before the deadline, but then I wasn't sure it was certified. I went back and checked and it is! Yay!

Miranda · Mar 8, 2015

When a course is certified, then USATF is guaranteeing that the distance is accurate. I'm guessing runDisney doesn't really care whether the timing is chip timed or not, only that you ran the correct distance.

Slogger · Mar 8, 2015

Miranda said:
I don't really put too much thought into the intervals while I'm running. I have RunKeeper on my phone, and I have programmed the intervals into that, so I do not need to worry about them too much. The robo voice lady comes on and tells me when to start running and when to start walking. I do find it easier to do intervals outdoors, though, because there's no fiddling with the stupid treadmill buttons.

I just installed basic RunKeeper on my iPhone, is this the version you have or did you upgrade? If so, is it worth it?
Would you mind sharing how you programmed the intervals?

Slogger · Mar 8, 2015

I've toyed with intervals too, but still haven't found the right formula. Short intervals seem to really wear me out. Running 2-3 miles at a time is great but I run out of steam in the later stages of a marathon. I am working on running and walking faster but maintaining my 5:00/:30 interval to improve PPM.

Neoflynn · Mar 8, 2015

Dug720 said:
especially his (I kid you not because I've "run" with him doing it) :15/:15 - ridiculous. .

as a straight runner I cant even begin to imagine what that would feel like, nor that it would be very effective but I guess whatever works. and that would be my advice to the Interval-ers out there just do whatever works for you, monkey around with it on your training runs and try to find the best combo that gets you in the groove and keeps you there. just my two cents

Miranda · Mar 8, 2015

Slogger said:
I just installed basic RunKeeper on my iPhone, is this the version you have or did you upgrade? If so, is it worth it?
Would you mind sharing how you programmed the intervals?

Sure! I do have the Elite upgrade but only because there was a Jan 1 deal on it and it gives you a little extra data. You don't need it to program workouts... I had these programmed in before I upgraded.

When you are on the main "Go Running" screen, up at the top there is a box marked "Workout". Click on that and it will take you to the workouts screen. You want to create a new one in the "One Offs" section... there are a few already in there by default. In the screenshot below, the 4/1 and 5/1 intervals are the ones I have programmed in. You can create a workout based on distance or time and tell it what pace to keep, how many times to repeat, etc. The 3rd screenshot is what it looks like if I am editing the workout. Just use the "Add new action" button to add the things you want, use the little drag handles on the right side if you need to re-order them, and at the bottom, set how long you want it to repeat for.

Belle Ella · Mar 8, 2015

*DisneyDreamer said:
Is it the 17th yet? I am so anxious to get past registration day.

On another note, temperatures here warmed up to 40 degrees this weekend! The snow is melting and it's supposed to stay warmer throughout this week, so it looks like I may actually be able to get back to outside runs! It's been a while, and I am so ready. I am signed up for a local 7K on the 21st, so I need to get out again at least some before that.

I just want it to get here so I can officially say this is all happening. It's all well and good to have POR booked, and to be planning, but I feel like it's not real until I know I'm in for sure. Hurry up already!

Glad the weather is in an uptrend for you! I'm the exact opposite and I need it to cool down. It's been pretty warm here all weekend and I'd like to pick back up running outside rather than a treadmill but I just don't know that I can jump back into it when it's this warm. I'll just have to try and run early, maybe change up the work schedules a small bit.

NormaG · Mar 9, 2015

I agree! We have POR also but it won't feel official until I get past registration day!

huggybuff · Mar 9, 2015

NormaG said:
I agree! We have POR also but it won't feel official until I get past registration day!

Thirding this sentiment, exactly!!!

PrincessV · Mar 9, 2015

ZellyB said:
I did some checking on the 10Ks around here and they weren't certified either. I actually sent runDisney an email to ask if it was essential they be certified or if it was acceptable as long as they are chip-timed. We'll see what they say.

Keels said:
Oh, man! I'm going to keep my fingers and toes crossed that it's just chip-timed that they care about ... that would make my race selection going forward A LOT easier! I'm hoping that's what it is, since I think the FAQ says specifically no "virtual" races.

Miranda said:
When a course is certified, then USATF is guaranteeing that the distance is accurate. I'm guessing runDisney doesn't really care whether the timing is chip timed or not, only that you ran the correct distance.

^This - "certified" in rD-speak means accurately measured. And 99% of the time, if a course has been accurately measured, it's also USATF certified. Not all race orgs advertise this, so it's entirely possible a local race has been USATF measured/certified but that info isn't posted on its website. Worth an inquiry to find out! In my experience, most races don't bother with chip timing if they aren't also certified, measured courses.

*DisneyDreamer said:
On another note, temperatures here warmed up to 40 degrees this weekend! The snow is melting and it's supposed to stay warmer throughout this week, so it looks like I may actually be able to get back to outside runs! It's been a while, and I am so ready. I am signed up for a local 7K on the 21st, so I need to get out again at least some before that.

Yay for warming up there! :flower1:

mbwhitti · Mar 9, 2015

Does anyone know a rough estimate of when Mickey's Very Merry Christmas Party tickets will go on sale? I'm worried since we are trying to go the first night of the party, it will sell out quickly, so I want to be ready.

Wine and Dine 2015

DIS Veteran

DIS Veteran

DIS Veteran

DIS Veteran

DIS Veteran

DIS Veteran

DIS Veteran

The Official Keels of RunDisney

DIS Veteran

DIS Veteran

DIS Veteran

DIS Veteran

DIS Veteran

Run Nick Run

DIS Veteran

DIS Veteran

Mouseketeer

DIS Veteran

DIS Veteran

DIS Veteran

Share this page