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Something to this Galloway method....

Tuesday, March 15, 2011

According to my husband, I have always been a head case when I run. I manage to psych myself out of doing well. I somehow sabotage my runs (especially with him).....

Find the Spark running program for 5K's has been a perfect fit. I followed the plan as written for the first three weeks. At week 4, it tells you to job for 35 minutes on 2 days and then 40 minutes on the third.

Well - that just wasn't working for me. I wasn't "into" that...so I decided to keep with the intervals of running and walking and see if I could find a good fit for me. I did.

I started with a longer interval 7/1 (run/walk) and then decreased to 6/1, 5/1 and 4/1 as I got further into the time. It worked. I ran 3.5 miles in the alloted time...kept an average 10 minute pace. I'll take that.

I'm not out to break the land speed record. I want a good workout with a big calorie burn, and this does it....400+ calories for that run.

I kept that up for day 2 as well.

This morning was day 3, and 40 minutes....so I started with 6/1 ratio, did that twice (14 minutes) then broke down to 5/1 twice (12 minutes, 26 minutes total). I then did another 6/1 and then a 5/1 (39 minutes total). I was feeling pretty good, and only had 1 minute left, but there was a lot of time left in Ellen....so I decided to keep going.....

I was a little tired, so I did 4/1 for the rest of the time, another 14 minutes or so, and I was shocked when I finished to see that I ran 5 miles in 53 minutes....that's an average of 10:17 per mile....

I am so excited.

I ran a 10K (6.2 miles) last July and it took me an 1 hour and 17 minutes. I will admit it was seriously hot/humid out - but I am so close to a 10K run....and even if the last 1.2 miles took 15 minutes, I would still be under my time last July.

So I am a believer in the Galloway method. My husband thinks that I'm crazy - walking in the middle - but for a head case like me - it's the answer!
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Member Comments About This Blog Post
    wooohoooo what an improvement! today my hubby saw me run, been a while, said my running prosture changed ;p for the better ;p
    3635 days ago
  • CARLA-216
    Great job, Robyn! WooHoo!

    I've always used run-walk intervals. Last October when I finally made it to 5 miles, I used 5:1 the entire time. The other day I was looking at the data from past runs from my Garmin. In looking at my overall pace for the last several runs leading up to and including that 5 mile run, my best pace was that 5 mile run. Interesting.
    3635 days ago
    A very helpful blog...thanks! I've been trying some walk/run intervals on my longer runs (6+ miles) and finding it has improved my speed some. But I'm like you: I'm not really in it for the speed.
    3636 days ago
    I am doing a similar method and approached running the same way before kids and it worked for me. It works for you and you shaved off time from your run/walk - great work!

    3636 days ago
    The run/walk method is definately what works for me. I just need to figure out the timing of the intervals. I haven't used your method of starting out with a longer run interval & decrease the run times on the subsequent intervals. I'm going to have to give that a try.
    3636 days ago
  • VAS117
    So true! I started out with this method when I started trying to run years ago. There have been times (mostly during 5k races) where I've been able to cut out the walks and do a straight run, but I find that I feel much stronger and "in control" when I take those walk breaks. The last 5k group program I did we got up to intervals of 8 and 1. Once we continued running afterward, we kind of settled in at 5 and 1 (which we call our "sweet spot") where most of us feel comfortable keeping up the pace for the duration of our run. In the 8k program I just completed, we did up to 10 and 2 and that was just too much for me. I think there were other factors involved, but my body just didn't react well to that and I ended up aggravating some old injuries.

    I know a lot of "real runners" will scoff at people who walk at all, but I think that's allowed a lot of us who never in their wildest dreams thought they could run, participate in the wonderful, individual and social sport that is running. I've met some really wonderful people from the various running groups I've been in over the past 3 years and I've met more people through running here than I could have ever imagined. For the first year I lived here in NC, I had trouble meeting people. Now that I've been running I have a nice core group of running friends and acquaintances that make me feel that I'm now a true "resident" and I've also gone to see places in the area that I would have never otherwise visited on my own.

    Run on sister!
    3636 days ago
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