I really debated whether to write about this for fear of failing (again). But I’m kind of excited about it right now. Also, I tend to work much harder on goals when I make them public. Whether I succeed or not, at least I’ll document it. I like it.
As I’ve said many times, I couldn’t find a small part of me that wanted to run. I miss running! I really miss running. But the thought of going out for a run just doesn’t appeal to me. I know that doesn’t really make sense, but it’s the best I can explain.
Anyway, I’ve tried many times now to get back into running. Using MAF workouts, 80/20 workouts, all easy runs, heart rate only, speed, no speed, etc. One that I haven’t done (since 2012 when I was training for the Detroit Marathon) is the run-walk method. training.
Jessica and I both got injured (runner’s knee, IT band syndrome) so we did a run/walk method. We just decided to run 0.9 miles and then walk 0.1 and do that for our entire run. Interestingly, our pace was very similar whether we jogged or jogged.
.jpeg) |
| I think this was a round mile 24. We were miserable in the heat. |
I’m always excited to try new things. the novelty of it can sometimes take me until it becomes a habit. Habit is what I hope for.
The most popular jog-walk training method is the Galloway Method (developed by Jeff Galloway). In short, you run a “magic mile” – you run your fastest mile, and that speed is used to determine what run-to-walk ratio you should do.
I, running endurance is getting hard by the mile, just guessed what my time would be. If I ran fast, I could run 10:30/mile. So based on that, my recommended running to walking ratios (in seconds) are 90/30; 60/20; 45/15; 60/30; 40/20.
That’s a lot of options. So you choose which ratio you want to use (the first number is the number of seconds you ran, the second number is the number of seconds you walked). And then you do that ratio throughout your run. I think I’ll probably start with a 90/30 ratio. Since I’m used to running straight through the run, it would be weird to talk about such frequent walk breaks. But I bet it will feel so good.
As for the training plan, I’m going to follow my own plan. Base building for beginners. There is no speed work. it starts at 30 minutes, 3 days a week; and it is meant to be done at a very easy pace. I think it would be perfect for experimenting with the Galloway method.
Since I stopped caring what my running pace is, I think the Galloway method is a good way to get back into running. I have no idea what my pace would be like with walking intervals compared to straight running. But I’m looking forward to trying something new and seeing if it can motivate me to run out the door;