Galloway run / walk

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2010-08-19 9:49 PM

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Subject: Galloway run / walk

I have read many good things about the Galloway run / walk method and am thinking about using it in IMKY.  I've tried it on a few "longer" runs and it seemed to work real well.  I was wondering what kind of experiences people have had with it and how you have implemented it.  I have a little experience with it but not much.  Today I tried starting with it for the first hour or so, then ran continuous for the final 30 min and a felt great while keeping my HR in check.  I feel I was way behind on my run training due to injuries and was thinking this could get me through the run in a respectable time.  Granted it wasn't even halfway, but I averaged just under a 10:30 pace while doing it tonight and felt I could hold this all the way through.  I know I could go out faster just running, but I would pay for it in the end. 

2010-08-19 9:58 PM
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Subject: RE: Galloway run / walk
When I started getting back to training after multiple knee surgeries, I used his technique for quite awhile.  It allowed me to increase my run volume per week without chronic knee pain.  If I strictly did running, I needed a rest day between each run.

Now that I'm recovered I don't find it necessary anymore but I'll go back to it on my long run days if my body starts complaining.  I think it's worth trying, but everyone's body will respond differently.
2010-08-19 9:59 PM
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Subject: RE: Galloway run / walk
I train run/walk.  I have tried different run/walk ratios. Last IM I did 9' run/1' walk which I trained but this year my goal is to be walking at the aid stations on my plan so I'm doing it by distance. Before I was injured I'd do 1 mile run/40" walk. Now that I'm 2 months after knee scope I walk more often but shorter..I'm doing .31 run/30" run with goal that whole cycle takes me .33 of a mile so three rotations will bring to me a mile and an aid station in an IM.

Here is a good blog post about Bobby McGee's protocol and if you follow the link you can listen to excellent podcast about it.
2010-08-20 4:47 AM
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Subject: RE: Galloway run / walk

KathyG - 2010-08-19 10:59 PM ...this year my goal is to be walking at the aid stations on my plan so I'm doing it by distance.

It seems like I read a lot of IM race reports where people's plan is to walk the aid stations.  Since they are every mile, they are really doing the walk/run method without even knowing it.

 

2010-08-20 6:25 AM
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Subject: RE: Galloway run / walk
brown_dog_us - 2010-08-20 5:47 AM

KathyG - 2010-08-19 10:59 PM ...this year my goal is to be walking at the aid stations on my plan so I'm doing it by distance.

It seems like I read a lot of IM race reports where people's plan is to walk the aid stations.  Since they are every mile, they are really doing the walk/run method without even knowing it.

 



Your are right.

Many/most  don't train for it and some find it hard to start running again. When I went from straight running to run/walk I struggled with not wanting to start running at times so for me to do it in training makes it automatic and easy and falls into a rhythm which is why this year my run/walk intervals are set my distance not time as it keeps rhythm going.



Edited by KathyG 2010-08-20 6:27 AM
2010-08-20 6:35 AM
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Subject: RE: Galloway run / walk
KathyG - 2010-08-20 7:25 AM
Your are right.

Many/most  don't train for it and some find it hard to start running again. When I went from straight running to run/walk I struggled with not wanting to start running at times so for me to do it in training makes it automatic and easy and falls into a rhythm which is why this year my run/walk intervals are set my distance not time as it keeps rhythm going.



I know that by the time the marathon comes around if I start to walk it will be tough to start running again, so I'm training myself with the run walk too.  I'm practicing it on long runs and bricks and limiting my fluid/nutrition intake to those walk breaks as well as I'm not planning on carrying a bottle for the run.  I run 1 mile, walk 1 minute and then walk a minute on every mile afterwards.  If I'm really suffering on my run, I sometimes walk up this killer hill (short but steep)as well, which I figure it okay because there aren't any killer hills on the IMFL course


2010-08-20 6:35 AM
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Subject: RE: Galloway run / walk

Walking the aid stations was my original plan, but found that if I do a 5 min run, 30 sec walk, I can run faster.  At this point, anything under a 5 hour marathon would be fantastic.  If I can hold that 10:30 pace (doubt I can), that would put me around 4:40.  That would be awesome!

I really enjoyed the run / walk last night.  I was always looking at my watch and had small, attainable goals (who can't run for 5 minutes).  Usually, I look at it and think "really, only 2 miles?"

As I kind of mentioned before and tried last night was to walk/run to get my HR settled down, then just run.  It worked great last night.  The only thing I need to look at is my pace.  If it was not much faster straight running, then why use the extra energy.  Obviously I will need it later on.  I think if I go with my original plan - run as long as I can, then run /walk.  I think it will be more difficult to start running again after I walk.



Edited by Jeepguy2358 2010-08-20 6:41 AM
2010-08-20 7:33 AM
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Subject: RE: Galloway run / walk
I did an unplanned run/walk at IMKY last year.  Ran the first ~5 miles but realized I couldn't keep that up, so I walked the aid stations and ran in between.  Hadn't planned to do that and hadn't practiced it.  Each restart was tough but doable.  Would rather have run the whole thing but just couldn't do it.  The run/walk was surprisingly effective in getting me through.  It still hurt like mad though!

One nice thing about the IMKY run course is you can see most of the aid stations from far away.
2010-08-20 8:06 AM
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Subject: RE: Galloway run / walk
I'm planning on a run/walk at KY and have trained that way for the past 3-4 months.  I'm doing a 4:1 ratio and averaging 10:50/mi.  I've done 2.5-3 hours like this and feel like I still have some in the tank at the end.  I started this b/c I was trying to run 13.1 non-stop and found that I ended up walking ~20' of it unscheduled.  This, along with a forefoot strike, also keeps my knees, one of which has arthritis and no meniscus, from hurting too much.
2010-08-20 8:20 AM
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2010-08-20 8:20 AM
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Subject: RE: Galloway run / walk
I'm also planning on run/walk at IM Louisville, and have been training that way for months.  I started out at about 5/1 ratio, my last couple months I changed to about 9/2.  I'm currently dealing with some patellar tendonitis, so I have no idea what I am going to do in the race - if I'm feeling ok I will probably start off with 5/1 then hopefully transition to just walking the aid stations at some point.

2010-08-20 8:30 AM
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Subject: RE: Galloway run / walk
Add me to the list of those planning on walking the aid stations during my IM marathon.  For me, any training run under 2 hours I run, but once I get over the 2 hour mark, I will do the run/walk method.  At my HIM in April I walked the aid stations and my time for the run portion was only about 15 minutes slower than my stand alone half marathon PR time.  
2010-08-20 2:25 PM
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Subject: RE: Galloway run / walk
bar92 - 2010-08-20 9:30 AM Add me to the list of those planning on walking the aid stations during my IM marathon.  For me, any training run under 2 hours I run, but once I get over the 2 hour mark, I will do the run/walk method.  At my HIM in April I walked the aid stations and my time for the run portion was only about 15 minutes slower than my stand alone half marathon PR time.  


Me too.  I've been doing 5:15/:45 for all of my long training runs since my HIM.  For Louisville, I'm going to do .45 miles/.05 miles to help get one walk to line up with an aid station regardless of pace.  Those short intervals are SOOOOO much easier mentally.
2010-08-20 3:36 PM
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Subject: RE: Galloway run / walk
bar92 - 2010-08-20 9:30 AM Add me to the list of those planning on walking the aid stations during my IM marathon.  For me, any training run under 2 hours I run, but once I get over the 2 hour mark, I will do the run/walk method.  At my HIM in April I walked the aid stations and my time for the run portion was only about 15 minutes slower than my stand alone half marathon PR time.  


I ran/walked the same 70.3 as you in April. I was actually faster than my stand alone 1/2 Mary 2 months earlier.

I used to think walking was failure as a triathlete. Once I started doing it and found I was faster I embraced the run/walk. In my last tri which was a little short of an oly, I ran .4 mile then walked 20" instead of the 40" I had been doing in training. I considered not walking but I was 7 weeks post knee scope and longest run in prior 2 months was 3 miles. Worked well for race and surprised myself at my pace given my training.

It is interesting to play around with run/walk ratio to find out what works best for you and you are the fastest.
2010-08-20 3:38 PM
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Subject: RE: Galloway run / walk
crazyalaskian - 2010-08-20 3:25 PM
bar92 - 2010-08-20 9:30 AM Add me to the list of those planning on walking the aid stations during my IM marathon.  For me, any training run under 2 hours I run, but once I get over the 2 hour mark, I will do the run/walk method.  At my HIM in April I walked the aid stations and my time for the run portion was only about 15 minutes slower than my stand alone half marathon PR time.  


Me too.  I've been doing 5:15/:45 for all of my long training runs since my HIM.  For Louisville, I'm going to do .45 miles/.05 miles to help get one walk to line up with an aid station regardless of pace.  Those short intervals are SOOOOO much easier mentally.


Doing it by distance when racing I found so much easier than time. I may switch up and try similar ratio as you once my running volume goes up and my run fitness comes back more.

Is there a way with Garmin 310xt to do different intervals as a setting instead of lap by time or distance?
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