Since my theme for the year is to “get stronger” I wanted to push myself to stay strong to the very end of my races. I tend to burn out and be really exhausted and unable to give it a final push in the last few miles. This will be especially key for my marathon in October I think.
One of the ways I decided to do this in my training is by using the Galloway Run/Walk method. If you are unfamiliar with it, you can find Jeff Galloway’s information about it here. Basically the idea is that by incorporating planned walk breaks into long runs and races you can be stronger and faster.
During races I have always taken walk breaks during water stops, and to take Gus. But other than that I just went by feel, running until I got tired and felt like I needed walk breaks. The problem is as I get more and more tired, I want to walk more and more, and I feel bad about it. I end up defeating myself a little bit mentally in the later miles.
My hope is that by using planned walk breaks my stamina will increase and I won’t feel guilty about walking every once in a while.
So far I have been using the run/walk method during my long runs. I have been sticking to a 2 min run/1 min walk method. I really like it so far – the long runs feel very “doable” when I think about it in 3 minute cycles.
It is a little annoying to be constantly pressing the treadmill buttons to change my speed (thanks winter!) but it keeps my mind busy I guess. I have been using this Run/Walk interval timer app so that I don’t have to do the math in my head. It either tells me when to switch to walking or running.
I am looking forward to seeing how this method works when I get into longer and longer runs, and ultimately on race day for the Pittsburgh Half Marathon in May.