I had a pretty hot date with
Teddy Treddy yesterday morning. I say hot because one of the air-cons at the gym was busted! My training plan called for 8 miles and I won’t lie, the distance made me nervous. I have not run that long in AGES. After reading so much about the Galloway”Ralking” method (running + walking), I decided to give it a shot. Psychologically, eight run/walk segments seemed more digestible than the idea of running 8 miles straight up. I’ll give you a break-up:
What it’s all about:
- The Galloway Walk/Run method is a ‘highly structured approach that inserts intermittent walk breaks in between bouts of running.’
- To control fatigue, ralkers stick to a ratio of running to walking. I went with the 9/1 method (run for 9 minutes, walk for 1 minute).
- To receive the most benefit, Galloway suggests you take walk breaks before you even start to feel fatigued. It felt very odd to take a walk break when I didn’t “need” it but I didn’t want to knock it.
Why try this method according to Galloway:
- Conserve resources: By using muscles in different ways from the start, your legs can keep their bounce. Also the workload is distributed among a variety of muscles rather than just placing all the workload on running muscles.
- Postpones fatigue: I was shocked how great my legs were still feeling after 5 miles in.
- Speeds up recovery: less damage to repair because the early walks erase fatigue, and the later walk breaks will reduce muscle overuse and/or breakdown. Just for the record, my legs didn’t experience an ounce of soreness this morning.
- Faster overall pace: sounds too good to be true? I thought so too!
Why try this method according to Me:
- The 8 miles flew by
- Knowing I had the walk break coming up encouraged me to run a little faster & harder
- Facilitates pacing during a long run without the concern whether you’re setting off too fast/holding back too much
- I ended my run feeling strong & alive as opposed to sloppy & exhausted.
The name says it all–> ralking really is rocking!
It’s safe to say that I’m a Galloway convert. I was a bit skeptic about the claim that my overall average pace would increase but proof is in the pudding:
- Last week I ran 7 miles in 68m26, which is an average pace of 9m46 per mile
- Today I ”ralked” 8 miles in 76m57, which is an average pace of 9m36 per mile
- Bear in mind that during yesterday’s ralk, I reached 7 miles at 67m30, which is an average pace of 9m38 per mile (8 seconds faster per mile than last week)
I now have no doubt that I’m going to smash my 10-mile goal, and probably in a better time than I expected. I definitely see a half-marathon in my near future. For all the skeptics or running purists that claim walk breaks are a sign of weakness/giving up, I’ve got 6 words for you: See ya at the finish line!
How do you tackle your long runs/improve your overall speed?