Long distance runners...do you use the 5min/1min run/walk??

#21
[/quote]Post up how you like

[/quote]

Post up how you like it. I'm going to try it in a race situation for the first time on Sunday for my 15K...see if I'm fresher at the end than the last couple times I've gone 9+ miles...

-Jonny

[/quote]



I do like it a lot, like I said even after a marthon my legs do feel somewhat tired but what it's amazing is the next day my legs feel fresh and ready to go again I have no discomfort at all it is truly amazing and I know very well that it's the combination of BFR and the Galloway method.

I vividly remember on my shod days after a marathon I couldn't move for days especially going up/down the stairs...way too sore. But now I am sore no more.

I highly recomend that people give the Galloway method a try.

Good luck on your race!
 
#22
Barefoot Dama wrote:Nick, I

Barefoot Dama said:
Nick, I used to be like that but now I don't have problems at all and I feel great ofter a long run.

I don't use the 5 to 1 formula but I should. I use the 10 to 1, run for 10 mins and walk one min. I am going to try the 5 to 1 on my next long run.
Click to expand...

testing quote feature
 
#23
I run the whole distance. If

I run the whole distance. If I stop it is so hard to get going again, plus if I stopped a minute every mile to walk I would loose 13.1 minutes haha
 
#24
I have a friend who practices

I have a friend who practices this and has had pretty good luck with it. I think he told me his best was a 4:30 marathon but he really picks it up after the walk. I've seen some other people do it too. They will be running past me then walk then after awhile run past me again and repeat. I've tried that strategy before near the end of a marathon when my legs felt like they don't want to run anymore and I end up walking more than running. I think the key is discipline if you use this technique. My strategy for a long run is to try to keep negative splits. Start out nice and slow , pick up my pace to a steady comfortable pace, and hopefully have enough in the tank to finish strong. The worse feeling is near the end of a long race and you're struggling to finish and people start passing you.
 
#25
I've used just about every

I've used just about every variation of Gallowalking over the last few years. In long races, i still walk the uphills and try to run the rest. I agree with Angie- it's harder to walk. I also use something similar to Nick's idea- speed up on occasion. It has the same effect as walking, but shaves the times significantly.
 
#26
You just have to listen to

You just have to listen to your body on the day and adjust acordingly, i think you need to be a little more flexible than these run walking routines offer, why stop to walk if you feel great? And why run hard if your body's telling you to ease off for a while?
 
#27
 Well, the theory is, you

Well, the theory is, you can run harder for the interval with the short walk keeping you fresh and letting your heart rate settle down a little, so you're at a constant overall pace and it feels easier to go faster, so you should end up over all faster or as fast without fading towards the end. You're not stopping, you're walking, so you won't loose a minute a mile. I know of a couple people who have run hard and felt like total crap at the end of a half and ended up slower than when they did the run walk.

This it's not something you can employ once you've already fatigued from running hard, non-stop, for the first half or majority of the race. You have to start the race doing the intervals, not wait till you're blasted, or it doesn't work the same.

I used this for my 15K race today and I could tell, I'll need some time to refine my method, BUT my time was very good! The best I've done that distance at in training is about 1:33, only that is me stopping my watch at the water stops and a flatter rout so it's really not an accurate figure and makes it look faster than it was. I usually run low to mid 9m/m pace with my running club and then fall apart around mile 7 dropping into the 11s and 12s for the rest.

Today, I started very slow since the whole field had to run up a side walk for the first mile with that interval showing 11:18m/m avge. Once I got clear, almost all of my 5min intervals showing 9s, some 8s and some 10s when I fell apart a little. I took my Honey Stinger goo about a mile too late and my energy dipped dropping me into the 10s, but then the goo kicked in and my speed came back up again. My last 2 miles saw 8s and 9s...that NEVER hapens to me! I ended up with a 1:36:53 in 9.35 miles(9.44 per the course map) with an avge pace of 10:22m/m per my Garmin...not sure what the chip time was. (no idea how to post the session or I would.) Here is a link to the map of the course with elevation changes. It's a lot of up hill from what I'm use to: http://www.stonebridgeracers.com/uploads/stonebridge_15K_Course.pdf

So, long story short, I love the Generation UCAN!, LOVE the Stinger honey and Vit B goo, but I need to play with the intervals a little more. I may save the 5:1 for the half in December to give me more time to refine and just walk the water stops for the SanAntonio half in 2 weeks. We'll see though... I've never been that fresh, had that much left or been that fast at the end of anything over 6 miles!! I'm not going to be winning anything, so the feeling fresh and having fun are huge factors for me.

-Jonny
 
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