Run/Walk ratio?

[JennyDrake]

Thank you to whomever posted the interval training numbers! My question to all of you is how do you count it out? Do you use an app that tells you it's time to switch? Do you count in your head as you go? Or do you set distance targets to switch? I'm thinking that I might try interval training as a way to keep my stamina up, but am not sure how to get started.

My solution is VERY basic and VERY cheap--a small kitchen digital timer from Walmart, It attaches to the wristband of my watch.

 

[rebapple]

How fast do you run during your run ratio?

 

[paxsarah]

I'm a number cruncher so I use this link: http://www.coachdino.org/runwalk.htm to tell me what I'm looking at for a run pace with my intended ratio and goal time. My half marathon PR, I used a 4/1 run/walk and my run segments ended up being between my 5k and 10k pace. In training it's much slower, of course.

 

[RnbwSktles]

I just wanted to throw in a quick update since I last posted.

Last weekend I did 7 miles (my furthest distance to date!) using the 3/1 interval. Previously, this has been averaging out to about 13m/m. On Saturday, all of my splits were around 11m/m. I don't know where that came from!

I think there were a lot of factors contributing here actually...
1) I beat the heat and started my run at 6am (it was still 77*)
2) I tried out my new belt which allowed me to hydrate and refuel. I tried nuun for the first time and GU chomps.
3) I think my confidence was higher because of a combination of #1 & #2 and I just ended up running faster without noticing.

Something worked!

During most of the last mile I did have to drop to 2/1 intervals. My legs were beat. It was still around 12m/m though! I had felt great before then.

 

[Raenstoirm]

Thank you to whomever posted the interval training numbers! My question to all of you is how do you count it out? Do you use an app that tells you it's time to switch? Do you count in your head as you go? Or do you set distance targets to switch? I'm thinking that I might try interval training as a way to keep my stamina up, but am not sure how to get started.

I have a gymboss. It is a bit cumbersome and way too large for what it does, but it works great so I dont complain.

As for my running, I hit a roadblock and it makes me very nervous. I have been hacking up a lung for weeks. I am on 3 medications and I have barely been able to walk, let alone run, without having to stop and catch my breath. Friggin virus morphed into something nasty! I am planning on doing a slow 5k on the treadmill tomorrow to see if I can get back into this without keeling over from lack of air and I have slowed down my planned 1/2 training a bit, but the race date isnt gonna change so my body is gonna have to get better faster!

 

[heyitsmejosh]

i ran at 20/40 yesterday i was right around 13 minute miles so it really depends on you and what works for you.

 

[paxsarah]

I have a gymboss. It is a bit cumbersome and way too large for what it does, but it works great so I dont complain.

As for my running, I hit a roadblock and it makes me very nervous. I have been hacking up a lung for weeks. I am on 3 medications and I have barely been able to walk, let alone run, without having to stop and catch my breath. Friggin virus morphed into something nasty! I am planning on doing a slow 5k on the treadmill tomorrow to see if I can get back into this without keeling over from lack of air and I have slowed down my planned 1/2 training a bit, but the race date isnt gonna change so my body is gonna have to get better faster!

Your body will get better a lot faster if you let it have some total rest. The rule of thumb that's always worked for me is if I'm sick and it's above the neck - stuffy nose, sneezing, etc. - I'll still work out. If it's below the neck - chest cough, fever, fatigue - or if it's something I can't pinpoint but my resting heart rate is significantly elevated, I'll skip a day. Or even a week, much as I hate it. But I'd rather reach the start line a little undertrained and healthy, vs. a lingering illness.

 

[Raenstoirm]

or if it's something I can't pinpoint but my resting heart rate is significantly elevated, I'll skip a day. Or even a week, much as I hate it. But I'd rather reach the start line a little undertrained and healthy, vs. a lingering illness.

Going on THREE weeks without a single run! The doc claims my lungs sound fine though, so the cough is just a nasty cough apparently.