tag:blogger.com,1999:blog-2483808524582624189.post87974121651395011..comments2024-03-17T04:24:06.816-04:00Comments on Sparkly Runner: New Run/Walk/Run Strategy from Jeff GallowaySarah S.http://www.blogger.com/profile/09861496043188311237noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-2483808524582624189.post-76326183188796491752016-08-30T09:10:32.995-04:002016-08-30T09:10:32.995-04:00That's totally up to you! If 2:30/1:00 is work...That's totally up to you! If 2:30/1:00 is working for you, stick with it. If you feel like you want to try something different, go for it and see how it feels for a run or two. Good luck!Sarah S.https://www.blogger.com/profile/09861496043188311237noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-44382295446688268912016-08-25T22:07:23.325-04:002016-08-25T22:07:23.325-04:00I see this is an older post, but I was wondering i...I see this is an older post, but I was wondering if this method is still being utilized? I have been doing a 2:30/1:00 interval for a few months now. Should I be changing it to a 1:15/30? Thank you. Lafoxhttps://www.blogger.com/profile/01952854775864113645noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-26495674874901615322015-07-07T19:55:00.439-04:002015-07-07T19:55:00.439-04:00That's awesome to hear, Amber! I really love i...That's awesome to hear, Amber! I really love it too!Sarah S.https://www.blogger.com/profile/09861496043188311237noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-36524453707719987922015-07-01T09:40:24.059-04:002015-07-01T09:40:24.059-04:00I really like the 30 second walk breaks! I've ...I really like the 30 second walk breaks! I've been doing a 3:1 and I agree that after about 4-5 miles I REALLY slow down during that walk break. Only having 30 seconds is enough to catch a quick breath but not let my body slow down. Thank you for posting this! I'm really happy with it! Anonymoushttps://www.blogger.com/profile/15303880554204466864noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-3516926149903827012015-06-28T21:39:20.101-04:002015-06-28T21:39:20.101-04:00Let me know how it works for you! I really like it...Let me know how it works for you! I really like it so far! I used it in two races this weekend and definitely felt like I was able to pace myself the way I wanted to without slowing down at the end. Keep me posted on how it works for you!Sarah S.https://www.blogger.com/profile/09861496043188311237noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-54950372988784558592015-06-28T21:34:21.613-04:002015-06-28T21:34:21.613-04:00Yes! I find the 30:30 to just feel so much better-...Yes! I find the 30:30 to just feel so much better- especially in the heat!Sarah S.https://www.blogger.com/profile/09861496043188311237noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-81508922373237737912015-06-28T17:18:37.268-04:002015-06-28T17:18:37.268-04:00Mind blown! I have been running 2:30-1 for a while...Mind blown! I have been running 2:30-1 for a while now. I considered working up to 3:1, but chose to work my hill work instead (local races can be very hilly). There are times when I look forward to my walk breaks and other times when I actually feel less aches and pains running than I do walking. It makes sense that the benefit of walk breaks takes place in the first 30 sec and after that, just slows you down (I do loose speed towards the end of a long run). I'm going to have to give this a try!Anonymoushttps://www.blogger.com/profile/08051680097738627568noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-24768674981444194552015-06-27T21:14:41.973-04:002015-06-27T21:14:41.973-04:00I was struggling pretty bad in my 5k race this am....I was struggling pretty bad in my 5k race this am. Usually I do 2:30/45s intervals. I cut to 1:1 and it was much better. I'll have to try using 30s walk breaks....could be favorable in this hot weather!Anonymoushttps://www.blogger.com/profile/07602096421465590619noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-19335681624477912412015-06-27T18:32:19.993-04:002015-06-27T18:32:19.993-04:00Let me know how it works out for you! Good luck!Let me know how it works out for you! Good luck!Sarah S.https://www.blogger.com/profile/09861496043188311237noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-26954164011641174882015-06-27T18:04:23.732-04:002015-06-27T18:04:23.732-04:00Interesting! I've been doing 1:1 and just toda...Interesting! I've been doing 1:1 and just today tried 2:1. I have noticed that my walking slows down towards the end of the minute. I'm going to have to try this.karihttps://www.blogger.com/profile/04817590134705086185noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-82357558085853147792015-06-26T13:34:51.119-04:002015-06-26T13:34:51.119-04:00Hi Jen! Yes, this is usually referred to as the MM...Hi Jen! Yes, this is usually referred to as the MM or Magic Mile. I do not do these but I know several people that do. I used an old pacing chart of Galloway's to figure out my 2:1 and 1:1 intervals. Honestly, I just go by what feels right to me. I know some folks who do 10 minutes of running followed by 1-2 minutes of walking. Matthew usually takes a 1-2 minute walk break at the start of every mile. I love the Galloway method because yes, there are suggested ratios but you can always do your own thing if you want. Good luck with your summer training! Sarah S.https://www.blogger.com/profile/09861496043188311237noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-42093513814003329582015-06-26T11:57:56.611-04:002015-06-26T11:57:56.611-04:00I have never done Galloway training but continue t...I have never done Galloway training but continue to be interested in it. This summer I plan to do a few long runs with the Galloway group in my run group. They told me that my paces and ratios will be based on how fast I can run a mile. And then they said you run a mile throughout the training to see how your paces and ratios should be adjusted. Do you do that--base your ratios according to a one-mile time trial? Just curious why my group is basing my pace/ratio off of a mile.Anonymoushttps://www.blogger.com/profile/15789773999034928321noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-67541715131327743932015-06-26T10:41:12.477-04:002015-06-26T10:41:12.477-04:00Wow! It's amazing how it works, isn't it? ...Wow! It's amazing how it works, isn't it? Maybe I'll have to play around with my intervals. I once tried 15:15 and it was so hard for me to get a rhythm! Maybe I'll just have to try it again until it makes sense! I hope your Dopey training is still going well! :-)Sarah S.https://www.blogger.com/profile/09861496043188311237noreply@blogger.comtag:blogger.com,1999:blog-2483808524582624189.post-10497254918368725162015-06-26T10:00:59.048-04:002015-06-26T10:00:59.048-04:00Sarah: I use Jeff Galloway's personal ecoachi...Sarah: I use Jeff Galloway's personal ecoaching, and he has me doing very short intervals. Before I signed up for his coaching in January, I too was using 1/1 intervals. For my shorter runs, he has me doing a variety of intervals, such as 30/30, 20/20, 15/15, 12/17, 25/20, etc. 30/30 has me going much faster than 1/1, and 15/15 (that's seconds, not minutes) is the fastest of all for me, but it leaves me a little bit more tired. For my long runs, he has me doing 10/30. This works out very well and doesn't feel like much effort at all. 10/30 has me going slower than on the short runs, but faster than I used to do 1/1! I discovered that for my upcoming races (including Dopey), even if I do 10/30, I will be well within the time limits with plenty of time to spare. Lisa C.noreply@blogger.com