It has been pretty hot here the past few weeks and I knew if we were going to run today it would have to be early. So, we got up, had a few sips of coffee, ate a banana on the way out the door and headed toward the water... there is always a nice little breeze coming up from the ocean.
I normally use the run/walk method for my day to day runs unless I am wearing a heart rate monitor. Sometimes I use a 9/1 interval, sometimes a 10/1. But lately I have been reading about Jeff Galloway's new run/walk philosophy which is keeping the walking breaks to 30 seconds rather than a full minute. His reasoning is that after 30 seconds of walking we tend to slow down too much.
Now, I am not really that focused on speed because I tend to be a very slow runner anyway. But hey, I wouldn't mind improving that, even at this late stage in my running career. So, I decided to try the 30 second walk today to see if made any difference in my speed or the way I felt.
Today I used a 9:30/:30 interval.... run for 9-1/2 minutes then walk for 1/2 minute. Which is just long enough to snap a picture and get a sip of water, I have discovered!
I love this route along the Strait to the cruise ship terminal and back. Well, I should say I love the outbound half because it is mostly downhill... which makes the return trip mostly uphill. I do run that inbound half slower for sure! But it is a lovely view, and I do love an ocean breeze.
The last time I did this same route, which is 4.36 km long, was 14 days ago and it was a similar warm morning. I used a 10/1 interval and it took 15 minutes for the first half and 17 minutes and 50 seconds for the second half. Total time 32:50.
Today I used a 9:30/:30 interval and it took only 14 minutes for the first half and 18 minutes and 30 seconds for the second half. Total time 32:30.
So I started out faster but slowed down more the second half, finishing 20 seconds faster overall. I felt better after I finished this time, I do know that for sure.
I think that this 30 second walk is something that I will continue for a while. I can see that if I really want to improve my speed, that I should likely shorten the run interval and run faster during that time, then walk for the 30 seconds, and repeat.
How about you? Are you concerned with speed on your day to day runs? How do you work at getting faster?
Do you use a run/walk interval at all?