The Galloway Run-Walk-Run Method

Detail on this method is here.  Advantages that I hope to achieve using this method are to reduce fatigue, break up longer distances into manageable chunks, speed recovery, reduce the risk of injury, allow me to feel better after long runs and hopefully allow me to start enjoying the longer runs.

However, the last time I walked in a running session, apart from when I hit the Wall, was as part of the Couch 2 5K running programme last year when most of the sessions included run/walk intervals.  Since then all my sessions after warming up have just contained running elements as part of my routines.  

So is it a good idea now to reintroduce walking elements back into my running and will I still consider myself a runner?   I think that as long as you put the effort and commitment into running regularly as part of your weekly routine regardless of the technique you use then you can still consider yourself a runner.

I have come to the conclusion after reading differing views that everyone has their own opinion and beliefs on who and what makes a runner based on their own style of running and their ability.  I'll never be an athlete, only a casual/amateur runner and as long as this technique over the next few months allows me to reach my goals i.e. to reach my target weight, keep fit, to escape the office, to enjoy and still have fun running with the possibility of being able to complete a marathon then I'll be happy with the walk breaks.

I'm going to be experimenting with different run/walk ratios and putting this technique through its paces over the next few months so I will report back on how I am getting on...

New Goal...

...right it took some time but, I've now decided on my new goal and with that a new running plan which will give me all important structure to my runs over the next few months!

I've concluded that I'm not built for speed as the increased cardio/effort required doesn't seem to suit my aims of keeping my breathing under control in order to keep my asthma at bay during runs but, I've  also concluded that I'm not built for endurance either as I struggle with the longer runs in terms of keeping myself going mentally....however, I had to focus on something...so perhaps fool heatedly this time around I've decided to focus on endurance and build on my Half Marathon and go the whole hog....and aim for a Marathon...

...as it seemed silly to me (or it did at the time) to reduce my distance when I've already built up my mileage to half of what is required.  If I feel like I have a shot, I will be entering the North Dorset Marathon on 06 May 11.

For the plan I will be using Jeff Galloway's, which lasts 32 weeks and is based on 3 runs per week which is what I want to reduce down to after fitting in 4 runs a week with the Half Marathon plan.  However, the flexibility remains to fit in cross training activities if I can be bothered required.  The plan consists of 2 x 3 mile runs plus a long run which will vary from 3 to 26 miles over the next 32 weeks. 

This time however, I do not intend to run the the whole way, I intend to use Jeff Galloway's technique of a run/walk combination for the longer runs which can improve running times and help with recovery and I'm hoping that it will help me in terms of keeping going which I have struggled with in the past.

When I was thinking what to do next, the walking aspects did worry me as I have always seen walking as a failure in runs, however if they are scheduled walks which will help to improve my running and recovery then I'm willing to give them a try.  I feel that as I have run 13.1 miles non stop, I can now try to enjoy my runs more and this technique might give me the opportunity to do so.

So I will see how it goes in terms of its stated goals and how well the technique suits me and my plodding style.  I am also hoping that this technique will help keep my mind focused on the longer runs which can be broken up into manageable chunks.  In addition to building my mileage base I am hoping that this plan will allow me to get down to my target weight of 13 stone (8lb to go) and improve my 5km and 10km times.

Thursday saw the completion of Week 1 despite suffering with breathlessness which left my tight chest which didn't help me keep my breathing under control and as a result I struggled with even the 3 mile runs....

....I also used my 'puffer' more times than I did in the entire Half Marathon so I'm hoping that this cold doesn't get any worse and disappears soon and before I attempt a Magic Mile in a few weeks times which will help me determine my expected pacing over the programme.

So what next?

...that's a good question!   Despite struggling in my first easy run today since Sunday's race, I think my mind and body have just about recovered from the Half Marathon and the previous 13 week programme so I feel the need to refocus and find something new to aim for!

Half of me wonders whether I should just keep on going upto a full marathon whilst I'm already 'half' way there although I haven't enjoyed the last few longer runs beyond 6/7 miles and my body/mind certainly begins to struggle more noticeably after this distance but, perhaps the best way to tackle this is to keep pushing out my long run distances?  I have also read that by increasing endurance and distance, my speed with increase over time...and perhaps my enjoyment of longer runs once I become accustomed to them, this is where races might help in terms of the atmosphere and alternative surroundings.

Alternatively, the other half of me feels like I need to try and improve my 5k and 10k times in the short term which may help me achieve longer distances in the future although I have struggled to find a suitable/any training plans that work within my requirments i.e. 3-4 runs per week and for a runner who has achieved 13.1 miles.

The other consideration is that once my breathing is under control in terms of the longer runs, I can just run and forget about my asthma and in the end its my legs/mind that gives up first, but the moment I try to quicken my pace, my breathing and heart rate becomes more difficult to control and therefore my asthma becomes more of an issue, this puts me off aiming for 'speed' and puts be back into the 'endurance' way of thinking.  Decisions, decisions!

Another consideration, is that I want to lose a bit more weight, approximately 1 stone to get down to my target weight of 13 stone.  For that to happen I need to keep running within the 'fat burning' zone achieved in slower/endurance runs as opposed to the cardio vascular zone which is reached during speed/tempo training.

Another idea is maintenance runs, apparantly I can maintain my current level of fitness by running 15 to 20 miles per week over 3-4 runs...but, I don't think I am keen on just maintaining the status quo as I worry that it may make my running boring as I have nothing to aim for.

Although at the time I said I wasn't interested in running any more races, I have read that the turnout for the race on Sunday was quite poor and that races with larger numbers of runners can have a significant affect on the race 'atmosphere' in terms of helping you keep going so I'm not going to completely rule out any more races at this stage and it may help in the future in terms of achieving goals.

So I am still none the wiser as to what I am going to do next....I'll have another think over the next week, in the mean time I'll aim to gradually build up my runs.