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Old 03-01-2013, 02:34 PM   #1
Crashley234
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Question for all Those Runners Out There

My husband and I are starting to train (the Jeff Galloway method on the rundisney website) to run the Tower of Terror 10 Miler and the Marathon in Jan. I know we are starting a bit early but neither of us have done anything like this in the past and figure its better to train longer then be under-trained! Anyways enough of the backstory and onto my question - What run-walk ratio do you normally use during the actually race?
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Old 03-01-2013, 05:15 PM   #2
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I use the run walk ratio I trained with. For running only races that is 9 and 1. For triathlons I use 5 and 1 for the first half then go to 9 and 1. Since you are new I would say start with a 3 and 1 then see how it goes. End story is use what you trained and are comfortable with. And know that even "real" runner pupu at me as I pass them and beat them to the finish.

For my back story used to be about a 3 hour half marathoner and am now about 2 hours for that same distance.
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Old 03-01-2013, 11:57 PM   #3
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I started running in June last year. I'm 50 overweight and have asthma. I also do the Galloway and was fortunate enough to actually get some training time with Jeff. He had me start at 15 sec run 45 sec walk and progress to 30 sec/30 sec after 3 months. I ran the Tinker Bell in January doing 30 sec run/30 sec walk. Finished upright and played in the parks afterwards.

I am running in the DC Nike womens half in April and training 1 min run/1min walk. Running a 5K Sunday with this ratio so I will see how it works.

You have to do what works for you. Don't push it to hard to start. Start with what you think is doable and go from there. If that was super easy after a week or 2 then increase the run ratio.

Check Jeff's website to see if there is a Galloway running group near you. This is a fun way to see what you can do. The group I run with has groups that do 30sec:30sec, 1:1, sometimes 2:1, and 3:1. Lots of suppoprt with other people who "get" what you are doing.

Welcome to this wonderful world of running.
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Old 03-03-2013, 10:16 AM   #4
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Between now and the race you will find your run/walk sweet spot. Stick with that in the race.

During the race try to stick with your training ratio from the start with maybe a couple exceptions. You may come into a stretch of road that is uber crowded... consider delaying a walk if you are one of these tight spots. Add a walk in the water station areas - even if you just started running or will have a walk break as soon as you restart the run. Finally, you may feel refreshed enough around mile 8 or later and it would be acceptable to stretch out the runs if you have the gas. Finally (really) run the finish chute. You may find you over gassed it - slow the run but keep the run ...
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Old 03-08-2013, 08:17 AM   #5
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Quote:
Originally Posted by indygirl99 View Post
You have to do what works for you. Don't push it to hard to start. Start with what you think is doable and go from there.
^ This...

Quote:
Originally Posted by cewait View Post
Between now and the race you will find your run/walk sweet spot. Stick with that in the race.

During the race try to stick with your training ratio from the start with maybe a couple exceptions. You may come into a stretch of road that is uber crowded... consider delaying a walk if you are one of these tight spots. Add a walk in the water station areas - even if you just started running or will have a walk break as soon as you restart the run. Finally, you may feel refreshed enough around mile 8 or later and it would be acceptable to stretch out the runs if you have the gas. Finally (really) run the finish chute. You may find you over gassed it - slow the run but keep the run ...
^ this, too!

I mess with my intervals all the time, depending on my health (i.e.: fighting a cold/allergies v. being 100%), injury status, weather, etc. But I generally find that "sweet spot" along the way and use it for races. I also have made it a personal policy that I stick with conservative intervals for at least the first half of a long training run or race. At the halfway point, I assess how I'm feeling: great = start skipping every 4th or 5th walk interval, good = stick with my intervals, poor = start skipping every 3rd or 4th run interval (this has only ever happened when injured). I do another assessment with 2 or 3 miles to go: great = start skipping every other walk interval, good = start skipping every 3rd walk, poor = just walk. Using that approach, I not only finished the Princess 1/2, but turned in negative splits from mile 8 on. Conversely, though I had to walk most of it, I was able to finish last year's TOT, despite being hobbled by injury. It works!
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Old 03-09-2013, 09:10 AM   #6
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Quote:
Originally Posted by cewait
Between now and the race you will find your run/walk sweet spot. Stick with that in the race.

During the race try to stick with your training ratio from the start with maybe a couple exceptions. You may come into a stretch of road that is uber crowded... consider delaying a walk if you are one of these tight spots. Add a walk in the water station areas - even if you just started running or will have a walk break as soon as you restart the run. Finally, you may feel refreshed enough around mile 8 or later and it would be acceptable to stretch out the runs if you have the gas. Finally (really) run the finish chute. You may find you over gassed it - slow the run but keep the run ...
^^^ this

You will probably want to experiment with different intervals until you find one that really works. You will know it when you get there. And sometimes may even change it up depending on how far you are going or how you feel on any given day.
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Old 03-14-2013, 12:15 AM   #7
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I am currently at 3 to 1 ratio. I started out using a different program and had gotten up to 5 to 1. I feel that my endurance is better at 3 to 1 for now. I am doing my first 5K on Saturday. After that, I am going to experiment a little more.
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Old 03-14-2013, 08:36 AM   #8
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As others have said, you will just have to play with your ratio. And some people will 'run' faster during their run part then others which will change the actual time. I experimented last weekend and did a virtual 1/2 marathon, on the treadmill with a 1:1 ratio at 5.0-5.3 mph run and 3.6-3.7 walk.. I did the 1/2 in JUST under 3:00:00 which I was very happy with.

I am hoping to get more to a 1.5:1 ratio if not a 2:1 ratio but I just want to finish. so if 1:1 is my sweet spot, so be it.
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Old 03-14-2013, 08:42 AM   #9
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Since you have so much time maybe starting with C25k would be best?

As to me I find once I start walking unless I'm doing interval training I'm screwed. I just run :D.
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Old 03-15-2013, 04:48 AM   #10
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Quote:
Originally Posted by dburg30 View Post
As others have said, you will just have to play with your ratio. And some people will 'run' faster during their run part then others which will change the actual time. I experimented last weekend and did a virtual 1/2 marathon, on the treadmill with a 1:1 ratio at 5.0-5.3 mph run and 3.6-3.7 walk.. I did the 1/2 in JUST under 3:00:00 which I was very happy with.

I am hoping to get more to a 1.5:1 ratio if not a 2:1 ratio but I just want to finish. so if 1:1 is my sweet spot, so be it.
My bolding in dburg30's reply.

Finding a run/walk/run ratio is not the only factor with the Galloway Method. As mentioned above, your comfortable pacing will also need to be achieved in determining your sweet spot.
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Old 03-15-2013, 09:22 AM   #11
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Quote:
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My bolding in dburg30's reply.

Finding a run/walk/run ratio is not the only factor with the Galloway Method. As mentioned above, your comfortable pacing will also need to be achieved in determining your sweet spot.
Very true, and as much as I and most dislike the dreadmill, it really does give you a nice idea of cadence that you like also. I admit at 13.1 miles I was approaching total fatigue. My heart rate had a nice linear increase from start to finish, at the end my heart rate was in the 160's and that's just where it almost gets to be too much / exhausted feeling. 150 and below no problems, once my recovery minute didnt let it drop much below 155 or so I knew that was going to be about it for me..

I am also doing the c25k program, but had a virtual marathon and just wanted to see if I could do the 13.1 miles. I wouldnt suggest it to everyone, but I just wanted to know if I could do it even if it took me 5 hours of walking..
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Old 03-18-2013, 11:40 AM   #12
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Quote:
Originally Posted by John VN View Post
My bolding in dburg30's reply.

Finding a run/walk/run ratio is not the only factor with the Galloway Method. As mentioned above, your comfortable pacing will also need to be achieved in determining your sweet spot.
Agree 100% with the bolded. I cannot over emphasize that one simply should not get hung up on what their proper run/walk ratio should or should not be. You should find a ratio that is comfortable to you. Honestly, even Jeff can be a little confused as to the proper ratio.... pull out a mid-1980's book and look at the 'suggested ratios'. They were much different then.

I will further submit that a ratio that works well today may not work well next week. As fitness improves, one may move to increase the ration. If feeling a little ill or fatigued, then maybe a little more walk.

Finally, I see lots of folks heading into races running almost exclusively on a treadmill. Get outdoors and enjoy the wind, scenery and weather. A TM has it’s place in the toolbox of training, but not for each and every run. I fully understand that there are days or periods where a TM is the only way to get a run in. But if you do not have a significant amount of experience, you are setting yourself up for a harder race than necessary if you are not out and about on a few long runs. First, a TM does some of your work. The belt is pulled by the motor and you do not have to overcome the small amount of wind friction indoors. Always attempt to run with a 2 percent incline on the machine to offset these issues. The largest issue that makes for a difficult race day is the fact that you have a lower visual sense of pace. You may end up sprinting out of the gate, creating a really long marathon. It can be very difficult to judge pace if you first run outdoors in a while is in a marathon.
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Old 03-18-2013, 01:57 PM   #13
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Oh I totally agree on the treadmill! I do try to do some indoor track work when not good weather outside, and going into the fall and winter I do plan on having proper clothing for outdoor cool / cold weather running!! At least I always try to do between 1.5 and 2 incline Finally had decent weather over the weekend and it is much more fun outside!!!
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Old 03-15-2013, 05:03 AM   #14
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I would also suggest starting with a C25k, but you could start with Galloway's version. I'm using his 10k now and loving it. I do a 3/1 even though I average about a 12:30 mile. You can play around with both settings until you find what is comfortable.
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