Run-Walk-Run

Normally prior to a long run (over 6 miles), I can get quite anxious as to whether I will be able to complete the distance and whether I'll be able to successfully keep myself motivated throughout the run as I often get bored running distances over 6 miles (10km).

However, last Thursday was different.  I felt a lot less anxious prior to the run as I knew the intervals that I was planning on introducing this time around as part of Jeff Galloway's run-walk-run strategy (a ratio of 5:1 = 5 minutes running to 1 minute of walking) would help break the run up.  I just didn't know prior to the run whether these intervals would be beneficial or a hindrance!


This ratio isn't strictly following what the Galloway programme suggests for my pace at the moment but, it’s a ratio I felt comfortable to begin with to help me determine whether the walking breaks suit my style (if I have a style) of running.  I intend to experiment in future long runs with different ratio's that the Galloway programme suggests for my predicted pace as determined by the Magic Miles.  Anyway back to the run in hand...


...the 'breaks' felt weird at first as I haven't run intervals since completing the Couch 2 5K (C25K) training programme last year, but after the first few 'breaks' I started to get into the swing of them, the run started to become enjoyable and I began looking forward to the next 'break' once I had started running again.


After only 1 run using this technique I think I’m sold with what it is trying to achieve.  I found that the walking breaks helped me to recover control of my breathing especially following a difficult segment i.e. a hill and it also allowed me to time to refocus and to regain my composure which allowed me to get straight back into a comfortable running stride and rhythm.


The run wasn't without its difficulties though...the breaks came at the 'wrong' time in some of the hills i.e. the beeper went off to start running again as I started to run up a hill, but the thought of running for just 5 more minutes before another 'walk' break really helped me push myself in the running segments.  I did feel that I hadn't stretched enough at the start of the session as my thighs were getting quite tight by mile 6 and a sore foot nearly forced me to cut my planned route short after only 4 miles on the clock, but luckily I managed to keep going and the soreness disappeared.


With this technique, the miles seemed to fly by rapidly, I could enjoy the scenery during the breaks and I didn't really feel bored at any stage of the run and therefore didn't struggle with motivation as much as I normally do on the longer runs.  As a result it was probably my most liberating and enjoyable long run for a long time.  I went over the intended 7.5 miles (bad planning on my part) and racked up 8.7 miles by the time I finished and with the way I was feeling I probably could of carried on running!


The total session duration was 1hr 35 minutes which after discounting the warm up and cool down, the walking elements consisted of 13 walk breaks therefore 13 minutes of walking accumulated during the run.


I was worried beforehand that it wouldn't feel like a proper run with the walk breaks but after I finished I didn't really worry or care about that, it felt like a long run and the times for 5k and 10k (33m and 1hr 6m respectively) were comparable to other runs of similar distances that I have completed to date...if anything it was slightly faster than the average times!


Therefore to conclude, I'm looking forward to experimenting with the Run-Walk-Run ratio's in my future long runs to further establish whether this technique suits my style and helps me to run the longer distances or if it was a one off i.e. a fluke!

A Run of Two Halves…

Picture the scene... the fine rain that gets you wet coupled with howling cold wind.

Once I had accepted the fact that I was going to get wet regardless, I set off on my run yesterday which I intended hoped would be an easy one due to my longer run (7.5 miles) planned for later in the week however, the weather did not make it easy one bit!

In terms of raining on runs, I much prefer it when it starts to rain mid run as in most cases it’s a refreshing distraction (especially in the warmer months) but, starting to run when it is already pretty bleak, another sign (like we need any more) that Winter after a short let up has finally arrived and is in full swing is a different matter.

However, surprisingly the run started off really well, the wind was behind be spurring me on, almost pushing me to go faster.  I felt efficient in my strides, relaxed, comfortable and my earphones were doing a decent job of staying in the right place despite the winds best effort to dislodge them!

Then half way around, I started turning into the wind and rain...and my winter running earache reared its ugly head making the run become miserable.  I know I could wear a hat...but its not quite cold enough for them yet and I find they give me a headache (catch 22)!


At that point, I just wanted the run to be over, especially after I reached a clearing and the respite from the weather that I had managed to find under trees/near buildings disappeared….then the thought of hot shower and a warm office building at the end of the run was all that kept me going.  


Thankfully, back in the warmth my earache all but disappeared...well until my next run in this weather anyway....

Earphone troubles

I recently had to return my faulty MEELectronics M11+ pair of earphones which lasted just over 4 months which is a real shame as they were excellent apart from a slight hissing noise at higher frequencies but that was more down to my el cheapo phone (ZTE Blade / Orange San Francisco) than anything else.

It was starting to become a real challenge in trying to find the right pair of earphones for running without paying the earth! I already pay much more for my headphones then most people would even consider (around £15-20) as I like good quality earphones with good sound, good isolation to block out unwanted environmental noise i.e. cars, are comfortable to wear and have good microphonics i.e. low cable noise.

I have tried 'low' cost headphones in the past, recently I tried an ‘Expect’ pair from Amazon which only cost £6 but, I think it’s a case of you get what you pay for as the sound was poor and they just wouldn’t stay in my ears when running so they have been ditched.    

To find the right pair, I undertook some fairly extensive research over on the Head-Fi forum and other review websites to find and buy the right one's but unfortunately after trying them out, they were a huge disappointment so I had to rethink and buy a second pair.

Therefore, over the past 2 weeks I have been testing out not one as originally intended but, two new pairs of earphones for running, reviews for both in no particular order will be up shortly with conclusions as to whether my search for the 'right' earphones are over....well for now anyway.