Run-Walk versus Slow-n-steady

[guava]

Thanks for the replies. I downloaded one of Jeff's books last night so I can read up on the run/walk method. In the meantime, I'm going to try out a couple apps during this weekend's long run. Not sure if my iphone will last the maybe 6ish hours I will need it to so I might have to consider the interval timer from Jeff's website. Thanks again!

[mamacate]

I just wanted to jump into this thread--it's very much where I am at right now. I tried to train for just running my second half (my first was the princess 2012 where I ran/walked just by feel, with the goal to beat the sweepers, which I did).

I had a bit of a struggle all summer, and went through 3 different training plans, all of which were too hard for my fitness level. Ultimately, I switched to Jenny Hadfield's run/walk plan, and it changed everything. It prescribes the intervals; they're not based on your speed like Galloway's, that's the main difference. I PR'd that half by an hour (2:44 vs. 3:43; OK, I stopped for EVERY photo at the princess, but I finished this half at more than 15 minutes faster than my top hope) doing 4/1 intervals right from the start line.

I use Runkeeper or Runmeter on my phone for the intervals. Runmeter even lets me program intervals based on heart rate and time or distance, but that's another thread.

I'm now training to improve my time in a 5K using Jenny's 5K Run Advanced plan, using heart rate. I have two halves (the princess and a Boston's Run to Remember) coming up, and I have to decide whether to stick with intervals for the 13.1 distance or train to just run. I'm very slow and I want to speed up, so part of me feels like I should train to run, but part of me wonders if my progress with intervals isn't something worth sticking with.

Would love input but also just wanted to jump in with this group who are asking the same questions I am!

Cate

[Rupert B Puppenstein]

Originally Posted by guava

Thanks for the replies. I downloaded one of Jeff's books last night so I can read up on the run/walk method. In the meantime, I'm going to try out a couple apps during this weekend's long run. Not sure if my iphone will last the maybe 6ish hours I will need it to so I might have to consider the interval timer from Jeff's website. Thanks again!

That is the reason I got the timer, the runkeeper app drains your phone like crazy. More so if you use the real time tracking application.

[Rupert B Puppenstein]

Originally Posted by Sweetpeamd

So, are Galloway and C25K training programs mutually exclusive?

I have experience with the C25K program, so I know how the run intervals are increased in that method, with the ultimate goal of running a 5K without stopping.

Does Galloway recommend that all people start with the 30/30 interval? How do you increase, then? Do you just increase your run time as you are able or do you follow a schedule?

Does anyone have experience with Galloway's 5K app?

I would not say that they are mutually exclusive. But, you can pair intervals with any plan. To find what intervals you should be using, you need to do the "Magic Mile" and information about that is on the runDisney youtube channel or you can look at the runDisney blog for more information. Jeff has a series of videos in which he explains the concept.

[paxsarah]

Originally Posted by joan4mickey

I would to go sub 2 hours for the princess half 2013. How fast do you think you were running during 4 min part? My PR is 2:07.
I'm training for my second WDW full using the run/walk and will have my seventh run/walk attempt for Saturday's 18 miler. I am going to try 2run/3walk. Last year I trained to run, but fell apart around mile 15 and finished in 5:04..my longest training run was 24 miles in 4.5 hour. I have tried 3/2 and 2.5/2.5 and am doing around a 10:20 mile. I want to be around an 11mm this Sat. I am hoping this training will prepare me for a fast half. My goal for the full is 5+ hours. I still do speed work twice a week and I think I can really pick that up after the full as my LR will will "short", well, much shorter.

Thought from anyone are welcome.

I think the running sections were around 8:15-8:20/mile. I also dropped the walk breaks in the last mile and ran it in from there. I do a fair amount of speed work/tempo/step-up runs during the week so my legs were ready for some speedy running between the walk breaks. I hadn't even been focusing specifically on that half marathon in training, but I feel like I had the right running tools in my arsenal to put a good race together.

I also want to mention a website that I use to calculate run/walk paces: http://www.coachdino.org/runwalk.htm You can plug in all kinds of ratios and goal times and it will tell you the pace you need to run during the run sections.

Finally, I want to give a thumbs-up to the Gymboss. My Garmin 305 no longer beeps (and even if it did, it's not optimal for run/walk intervals since you end up with a lap for each interval), and I don't like to bring my iPhone with me on runs, but the Gymboss does the job. One caveat, my first Gymboss died (or came close enough to dying as to be unusable) - I think it was because of the rain. But now I have a perfectly functional new one, and I'll just avoid using it (or stick it in a baggie) during inclement weather.

[buckeyecinderella]

Originally Posted by Rupert B Puppenstein

If you are coming off an injury, Jeff Galloway always wants you to do the 30 second run/30 second walk interval. No exceptions. It seems a little odd, but it is a good mix and I find it to be the ideal interval. I had switched to a 3/1 but Jeff told me absolutely not, go back to 30/30 and he was right.

I had never heard of the 30/30 interval as a recommendation from Galloway if you're coming off an injury so this is really good to know because I'm trying very hard not to get a repeat injury! I've got 17 miles to do this weekend so I'm going to try the 30/30 from the start and then the later half maybe 45 run 30 walk to see how that goes. may I ask what kind of pace you are getting with the 30/30 ratio typically?

[Rupert B Puppenstein]

Originally Posted by buckeyecinderella

I had never heard of the 30/30 interval as a recommendation from Galloway if you're coming off an injury so this is really good to know because I'm trying very hard not to get a repeat injury! I've got 17 miles to do this weekend so I'm going to try the 30/30 from the start and then the later half maybe 45 run 30 walk to see how that goes. may I ask what kind of pace you are getting with the 30/30 ratio typically?

It is usually in the 12 min. per mile range. The first time I did it, I was 12:55 overall. I have improved a bit since then after taking his class. I had no idea that my stride needed to be improved, but it made all the difference after he evaluated me and told me what to change.

[Quiksilvr]

Originally Posted by guava

Hi there. I have two questions for those that do the run/walk method: (1) Do you do it from the very start of a run and (2) How do you track it? An Iphone app? Just a regular watch?

I just switched to a 4/1 run/walk in an attempt to avoid reinjurying my ankle and am having a hard time grasping how to monitor this over 26 miles.

Thanks!

I generally use a watch. Also . . .

This is probably going to sound a little insane, but I count my steps. I know generally how many steps it takes me to get to finish the interval. Once I get within 25 or so steps, I check my watch. That way I don't have to look down at my wrist all the time. People usually seem incredulous when I say that; I guess it sounds like it takes a lot of energy, but for me, it's a way for my brain to occupy itself. It's a good distraction. If I don't do it, my mind starts wandering until eventually it settles down onto: "you don't really want to run this fast, do you?"

This isn't exactly what you asked, but I will also throw this out there: frequent intervals aren't necessarily bad. I once ran a sub-2:00 half marathon doing intervals of 1:15 run to :45 walk. If the 4:1 is a challenge, there's no shame in doing them more frequently, particularly if you can go faster during the shorter run interval.

[guava]

Originally Posted by Quiksilvr

This is probably going to sound a little insane, but I count my steps. I know generally how many steps it takes me to get to finish the interval. Once I get within 25 or so steps, I check my watch. That way I don't have to look down at my wrist all the time. People usually seem incredulous when I say that; I guess it sounds like it takes a lot of energy, but for me, it's a way for my brain to occupy itself. It's a good distraction. If I don't do it, my mind starts wandering until eventually it settles down onto: "you don't really want to run this fast, do you?"

Doesn't sound insane to me...said the girl who is constantly doing math problems in her head during long runs. "Runkeeper just said my current pace is 11min 16 sec per mile if I speed up by 16 seconds, over the course of 10 miles I'll save 160 seconds yada yada yada."

[mamacate]

Originally Posted by guava

Doesn't sound insane to me...said the girl who is constantly doing math problems in her head during long runs. "Runkeeper just said my current pace is 11min 16 sec per mile if I speed up by 16 seconds, over the course of 10 miles I'll save 160 seconds yada yada yada."

:raising hand:

Yeah, I totally do that.

Clock math + threshold heart rate=major distraction, LOL.

[lerxst]

Originally Posted by buckeyecinderella

I find I have about the same time, rather running continuously/minimal walk breaks vs. steady run/walk intervals. I think I purposely slow down when running constantly so I can sustain that pace whereas with run /walk I run faster on the running portions so it evens out pace-wise. However, with run/walk I FEEL much better after long runs and am able to keep a very consistent pace with long runs (10 +). So run walk will definitely be my strategy for my first marathon. After that, I want to try improving and running continuously if I can. Just a personal goal.

My husband on the other hand says it is too difficult to start up after walk breaks as others have mentioned. That is his way and it works well for him. If he walked more his time would be slower. Maybe he'll change his mind when he bonks at mile 20 and I run/ walk right past him...LOL. Nah, he'll do great.

I am same. Times are nearly identical for straight run vs 3/1 run/walk ratio....over the long run. I think its just a matter of a faster last half with run/walk that makes up for slower last half when running straight (I start to slow down).

I am able to keep at about 12mm with either.

[joan4mickey]

Thanks for the info paxsarah
I have a nike sports watch that I can put in intervals, just can't hear the beep, so the gymboss vibrates and would be nice, but I am a minimalist and can't carry another thing. I will bookmark the time calculator.

[Rupert B Puppenstein]

Originally Posted by joan4mickey

Thanks for the info paxsarah
I have a nike sports watch that I can put in intervals, just can't hear the beep, so the gymboss vibrates and would be nice, but I am a minimalist and can't carry another thing. I will bookmark the time calculator.

I have the Nike+ GPS and the Gymboss. I just clip the Gymboss on my shirt or hold it in my hand when I run. People always think it is a pager. Do those even exist still? I don't listen to music when I run, and most apps tend to drain the phone battery more than I am comfortable with, so I dropped those options a long time ago. The vibration makes a bit more sense to me due to the sea of beeps you hear at the Disney races especially.

[indygirl99]

Originally Posted by Rupert B Puppenstein

I have the Nike+ GPS and the Gymboss. I just clip the Gymboss on my shirt or hold it in my hand when I run. People always think it is a pager. Do those even exist still? I don't listen to music when I run, and most apps tend to drain the phone battery more than I am comfortable with, so I dropped those options a long time ago. The vibration makes a bit more sense to me due to the sea of beeps you hear at the Disney races especially.

I have the Nike+ GPS watch and gymboss also and really like both of them. I am a slow run/walker and find these two together help me alot.

I had my gymboss on beep and ended up getting confused in one race with all the other beeps. Now I set it to vibrate. Was using the 2 second vibrate but think my next few runs I will try the 5 second vibrate and use that 5 seconds to slowly speed up or slow down.

I clip the gymboss on my waistband so that vibrate is felt.