THANK YOU SO MUCH for taking the time to view my fundraising page. Please spread the love to anyone you know that might be interested in making the donation.
Now back to what I need to tell you about my running experiment, I promise I will try to be succinct here.
I am reading a book by Jeff Galloway for my own curiosity. How many have you tried his method?
I have decided to do the experiment which I did last week. Last Tuesday, I ran 20 miles using the Galloway's concept. What I did was to break up in four stage...
1st stage: Walk 2 min, Run 3 min at comfortable pace for 45 min.
2nd stage: Walk 2 min, Run 3 min at comfortable pace (the last 30 second at faster pace) for 45 min.
3rd stage: Walk 1 min, Run 4 min at comfortable pace for 45 min.
4th stage: Walk 1 min, Run 4 min at comfortable pace (the last 30 second at faster pace for 45 min.
The last fifteen minute - all out ! My calculation based on this is to finish my 20 miles in 3:15.
Result: Got the job done in 3:15:30
Now, here's the thing. I've compared to my run from the Vermont City Marathon which I did last month. Keep in mind.... I ran from 0 to 20 miles with no walking break.
Result: 3:16
Now, is that weird ????? It is almost identical. Look below !
Using Galloway's Method
Vermont City Marathon: No walking break!
I am reading a book by Jeff Galloway for my own curiosity. How many have you tried his method?
I have decided to do the experiment which I did last week. Last Tuesday, I ran 20 miles using the Galloway's concept. What I did was to break up in four stage...1st stage: Walk 2 min, Run 3 min at comfortable pace for 45 min.
2nd stage: Walk 2 min, Run 3 min at comfortable pace (the last 30 second at faster pace) for 45 min.
3rd stage: Walk 1 min, Run 4 min at comfortable pace for 45 min.
4th stage: Walk 1 min, Run 4 min at comfortable pace (the last 30 second at faster pace for 45 min.
The last fifteen minute - all out ! My calculation based on this is to finish my 20 miles in 3:15.
Result: Got the job done in 3:15:30
Now, here's the thing. I've compared to my run from the Vermont City Marathon which I did last month. Keep in mind.... I ran from 0 to 20 miles with no walking break.
Result: 3:16
Now, is that weird ????? It is almost identical. Look below !
Using Galloway's Method
Vermont City Marathon: No walking break!Conclusion: After I did the experiment, I've felt that I have the extra energy to finish up the marathon. Based on doing this experiment, I am positive that I can finish the next marathon with a goal of 4:15 or less. *finger crossing* When I did the Vermont City Marathon, I did feel quite exhausted after doing the 20 miles. I think using the Galloway method is the way to go for me. However, I think I want to do some tweaking before I head out to Rhode Island this October.
Before I go any further, I want to do a shout out on one blogger from New Hampshire who wrote an interesting post: Walking in Marathon: Does it Disrespect the Race?
Before I go any further, I want to do a shout out on one blogger from New Hampshire who wrote an interesting post: Walking in Marathon: Does it Disrespect the Race?
Happy Fourth of July to everyone out there!
17 comments:
since i started running, i've usually always followed the 10:1 ratio of run:walk. I find that works for me. I think that if you're out there enjoying what you're doing, and have the courage to start, why should it matter how you finish. Run, walk, crawl, hobble (which i did a lot of during mine...) do what you have to do to get there. Just my 2¢. Glad it's working for you though! Great post.
You are right, Mel. You have a terrific attitude. For me, I am tired of completing the past marathon with an average time of 4:30. The memories of completing the past marathon will never go away. There is a part of me that wants to see an improvement in my next marathon goal. ;-)
Interesting experiment! Good luck with your training.
I've never read Galloway's book, but I'm familiar with his methods, and I know they work for lots of runners.
That is quite interesting - the time thing. Did you feel better afterwards, doing it the walk/run way?
I always take short walking breaks on my long runs. Lets me feel strong at the finish line.
Have you seen Michael's blog
12 Months 12 Races?
He's a confirmed Galloway fan.
Yep this is proven to work!!
YOU GO!! YOU GET THE JOB DONE!!!
by the way, i forgot to mention... when I did my half marathon... i did the run/walk. i KNOW that there's no way I could have kept up my 'running' pace for the whole thing. the walks provided my legs and mind with a short break, allowing me to resume the faster pace. if you have some left in the tank, then it might very well work out for you! Can't wait to follow your training till your next marathon to see how it goes! :D
It most definitely does NOT disrespect the race nor the distance.
I pace groups of runner, new and seasoned and we all do a 10 minute run 1 minute walk (that way you can refuel, use different muscles and take a short break) I'm not talking dawdling though, you're walking quickly. I've taken over 40 minutes off my first 1/2 marathon time by using that method!!
Unless you're in it to beat a Kenyan or PR for Boston, I find it beneficial for the "average" runner.
Just my opinion of course LOL
I've used the galloway method and still train with the galloway team, but I've found I hit a wall in my training with that method. You can only go so fast. It doesn't help that he's suggesting more cautious workouts and splits because of people either getting hurt or him getting sued by people. The most beneficial splits I've found (and the groups that run the fastest times) do 45s to 1 minute breaks each mile.
I don't do any walk breaks unless its either unusually hot and I'm concerned about pushing myself. My suggestion... experiemnt with a variety of splits and not necessarily follow Jeff's plan like the bible-- I've run with 2 galloway groups and I know very few people who are successful while doing that.
Hi Ted
It really doesn't matter HOW you go 26.2, it only matters that you have completed the distance. People have had incredible success with Galloway's programs and it makes sense to me. Honestly, this year at Miami I was really trying to get the best time I could. I was running with 2 triathlon guys who were out of my league. The point is that the one guy who finished a good 7 or 8 minutes ahead of me would literally walk through water stops after the halfway point. And he finished in 2:53.
Take care my friend and best of luck with everything!
Hi Ted!
Nice list of races you have on the sidebar. Makes me tired.
I have not tried Galloway, so let us know if you like the method.
Very interesting results!
Thanks for that link. I ended up walking parts by the end of both marathons, so might as well formalize it.
I've read reports that some runners finish up marathons faster with Galloway than traditional trying to run through the whole thing, and with less injury. I've been thinking about trying it as well.
That is very interesting about the two graphs. More interesting to me was that you scaled BACK the running the further you went. I'm not sure I would have thought of that - but now that i think about it, it makes a lot of sense.
You really can't argue with results! Since you fell off pace during your "normal" run, I'd want to test it with 22 or even 23 miles to see if you can continue to hold the pace for that long. If so, you should have no trouble!
Thanks for comment. This is my first fundraising attempt. If I can run races and fundraise for something win/win! I will check yours out soon.
Has far has walking in a marathon, I have in all 5 of mine. Often out of neccisity. Good luck in your marathon.
Thanks for the shout out! I'm intrigued as well by the Galloway method, but wonder what the ceiling is time-wise - I desperately want to qualify for Boston. I've ended up taking several walk breaks toward the end of both of my marathons, and have considered whether doing so earlier would be of benefit and make the end not so brutal.
It's interesting you say you had more energy left after that 20 miler. Every time I stop to walk during I long run, I seem to always feel sluggish when I begin to run again. However, maybe I wouldn't if I followed the Galloway method. Food for thought. Thanks, Ted!
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