|
May 2014
3:56pm, 23 May 2014
5,465 posts
|
Pestomum
I do like that it seems to keep mid weeks a bit freer, too
|
|
May 2014
1:52pm, 24 May 2014
6 posts
|
Granny23
I only went as far as 20 in training for my last marathon and didn't even notice the last 6. I do use a garmin because I know my head will tell me to walk sooner than I should.
|
|
May 2014
2:08pm, 24 May 2014
2,382 posts
|
RevBarbaraG
A temporary suspension in my planned vs to-feel RWR experiment at parkrun, as I was tail running this morning. Can't go next Saturday, so two weeks till the experiment resumes.
I don't know yet what sort of a run I'll be doing tomorrow.... depends on conversations with OH about how we are spending the day, and whether I need to be holding energy in reserve for a walk. But if I get to do a 10 miler - which I could do with, tbh, 5 weeks form my HM - I will do it at 45/30 and see how we go.
|
|
May 2014
3:09pm, 24 May 2014
15 posts
|
Dewines
Hello everyone.
I'm checking in again finally. Didn't run for about two weeks due to being away and also having to work like mad to meet deadlines before and after!
Anyway, I did the Women's Running 10K in Cardiff today and decided to take on RevB's suggestion to do 30-second run-walk intervals all the way through. I thought I would be pleased if I managed to complete it in about 90 minutes. Well, I did it in 82:26 and did not come last either!!!
Looking at my Garmin data, overall pace was 13:03 (the distance recorded was a bit over 10K). That is comparable to my two best ever paces, which were in parkruns where I tried to run as continuously as I could. I'm quite impressed that I sustained a comparable pace over double the distance and walking for half the time!
I found that keeping to these intervals right from the start was very beneficial psychologically. Firstly, I did not get a sense of despair when people passed me and did not try consciously to catch up with them, although I did in fact pass a few and not see them again. Secondly, particularly in the second half, I did not feel as tired and overwhelmed as I often do, simply because 30 seconds running was always manageable, where maybe even a minute might have been too much.
|
|
May 2014
3:32pm, 24 May 2014
2,383 posts
|
RevBarbaraG
Welcome back, Dewines. What an encouraging report!!! The interesting thing will be how you decide you want to use RWR from now on.
1:1 is the right - well, recommended - ratio for 13 minute miles, for long runs and races of HM and above. You could try tweaking the ratio - I've used 45/30 a few times, and quite like it 
|
|
May 2014
6:07pm, 24 May 2014
4,488 posts
|
Columba
Went for a run in the rain, and did some Jeff Galloway "drills".
|
|
May 2014
7:16pm, 24 May 2014
2,384 posts
|
RevBarbaraG
I haven't paid much attention to the drills, Columba. Look a bit boring, if I'm honest.
Would you like to try and convince me otherwise?
|
|
May 2014
9:59pm, 24 May 2014
4,493 posts
|
Columba
Aren't most drills boring? But possibly useful.
At least the cadence drills are over quickly, even if you do 7 of them (he recommends doing 3 - 7).
I also measured out a mile using Garmin, so I can do a "magic mile" from time to time. Not perfect, since it involves running all round the lake once, and then some more; and while this is pretty flat, it does involve two sharp turns which will slow one down a bit, and going through two rather narrow places where one might get held up if other people were already coming through them. And one might have to hop off the pavement to avoid pedestrians, and conversely back onto the pavement to avoid road traffic.
|
|
May 2014
10:12pm, 24 May 2014
10 posts
|
Granny23
Never done the magic mile or drills but used what he says as a guide and try to find what is best for me. I actually look forward to my runs with the walk runs.
|
|
May 2014
5:07pm, 26 May 2014
2,392 posts
|
RevBarbaraG
I did just shy of 10 miles this morning using 45/30 up to the last mile and a half, which was freestyle. I had a pace target in mind, which was to go more consistently, and slightly faster on average, than the last time I did this route. Achieved both Felt strong at the end, which bodes well for my half marathon in just under 5 weeks. Averaged 13:12 this morning - I would like to be there or thereabouts for the half, which is similarly undulating to my route today, but on trails.
I might try doing 60/30 next time, and see what effect that has on my pace.
|
