It's true. I take walk breaks.

When I first started running I got up to about 3 miles then sometimes I would run a mile then walk for a tenth of a mile.  I can't remember when but it was before 2011 that I read about the Jeff Galloway method.  I bought and read a couple of his books.   If your not familiar with it I took this straight from the website.

Principles behind Run Walk Run:

• Continuous use of a muscle will result in quicker fatigue

• The longer the run segment, the more fatigue

• Run Walk Run is a form of interval training

• Conservation of resources

• Quicker recovery

• Less stress on the “weak links”

• Ability to enjoy endorphins

• Reduce core body temperature

The Galloway Run Walk Run method

• A smart way to run – by giving you congnitive control over each workout.

• Allows you to carry on all of your life activities – even after long runs

• Motivates beginners to get off of the couch and run

• Bestows running joy to non-stop runners who had given up

• Helps improve finish times in all races

• Gives all runners control over fatigue

• Delivers all of the running enhancements without exhaustion or pain

Why do some runners have trouble taking walk breaks?

Research has shown that the lessons in the early school years are powerfully embedded in the subconscious brain. While it is natural to feel anxious and then receive negative hormones when we depart from these hard-wired patterns, concious actions can re-train this ancient brain. The cognitive focus on specific run segments/set amount of walks can hard-wire new patterns into the reflex brain. This gives you control over your attitude as you feel the positive results from using strategic walk breaks. Through the use of mantras and systematic actions, you empower the concious brain to take control. This frontal lobe component can over-ride the subconcious brain and retrain it to accept and embrace Run Walk Run.

Walk breaks…

• Speed you up: an average of 7 minutes faster in a 13.1 mile race when non-stop runners

shift to the correct Run Walk Run ratio – and more than 13 minutes faster in the marathon

• Give you control over the way you feel during and after

• Erase fatigue

• Push back your wall of exhaustion or soreness

• Allow for endorphins to collect during each walk break

• Break up the distance into manageable units

• Speed recovery

• Reduce the chance of aches, pains and injury

• Allow older or heavier runners to recover fast, and feel as good as in the younger (slimmer) days

• Activate the frontal lobe – maintaining your control over attitude and motivation

So about 3 years ago I settled into run for 5 minutes and walk for 1 minute.  I have no trouble running again.  Even when I'm exhausted I just lean forward and start slow and I usually settle into a pretty good pace.  Once in a while when I'm having one of those "I could run forever" runs then I'll go longer without walking.  When I'm running a race I space them out a little farther and usually save them for the uphill.  I've been told I would have much faster times if I didn't walk, but I've passed many runners that take off before me.  I'm hoping that it helps reduce my injuries as I get old...er.  Plus, lets face it, I'm not going to be breaking any records and with running I'm my only competition.

So the confession is done.  If I'm walking, it doesn't mean I'm exhausted or quitting, but I'm just taking a walk break.  My walk breaks aren't slow either.  I try to keep them around a pace 15-16 min/miles.  

Saturday was my long run.  Long runs are slow runs and I make sure and keep my pace down and take my walk breaks.  I started at 9am and I ran at the parkway on the south side of Salt Lake City.  I wanted to avoid the road but I wanted to run on asphalt.  It was only 72 degrees but within an hour it felt like 90 degrees.  It was only 75, but I think with no clouds, sun shining and black asphalt it was hot hot hot.  My pace goal was about 10:30 - 11:00 minute/miles.  I was a little slower but certainly ok with that.  I ran according to perceived effort and tried to stay in a comfortable, easy to breath pace.  

08/09

11 miles in 2:03:05

average 11:11 min/miles

HR average 142

My piriformis has been a pain in my ass (badumpump) for weeks.  It eases with ibuprofen, foam rolling and stretching.  I'm not sure why it is now affecting my entire leg but I'm taking regular ibuprofen, rolling twice a day, icing and stretching A LOT.  I'll go a couple of days without running and see how it eases up. 

 I forgot how much these compression sleeves feel oh so nice!

They felt amazing!  

They even matched my tank.  BTW..I love this tank!

Athleta Illuminate Tank

AND it's on sale for 16.99 online, right now!!  I love it because it's loose, breathable and I love purple.  

Have you tried compression sleeves?

Do you ever take walk breaks?

Blog on...........

Think the NFL would hire me?

"Don't let me die".  Those were my thoughts on my last run. Yesterday I had 12 hours during the day off duty before my last 12 hour night shift for the week.  I signed off at 1020 and figured if I hustled outside I could get my 14 miles in before it became a total scorcher outside.  

I was wrong, so very wrong.

I felt good too!  Until about mile 6.  OK, mile 4.  I wasn't tired I was just HOT.  I stopped at the rec center to use the bathroom (I had to pee! - dang I'm getting old), ran a couple more miles and stopped at my car which I had parked so I could stop at it twice to get ice water and energy if I needed it.  I had some energy chews and a big bottle of icy water and headed off again.  Miles 6 - 10 were interesting.  I stopped at about mile 9 to fill up my water bottle with ice and water at the gas station (and pee again - for the love!).  By the time I got to mile 10ish, I only had ice and no water and I felt totally exhausted and HOT!!  SO, I finished up that loop and when I got to my car again I drank another ice water and decided to go back to the off duty apartment and maybe finish up the last 3.4 miles just running around the complex.  When I drove off I noticed the temperature was 94 degrees.  All bets were off.  I don't want to get heat exhaustion and not be able to work later that day.  So I called it a done deal at 10.6 miles.  

Splits (remember long slow run....emphasis on SLOW)

1 - 9:44

2 - 10:44

3 - 11:01 - Big hill

4 - 10:42

5 - 10:30

6 - 10:30

7 - 10:49

8 - 11:27

9 - 11:41 - Bill hill

10 - 11:07

Last .6 miles - 10:35 

Total 10:60 miles in about 1 hour 54 minutes.

1205 calories.

2000 feet higher above sea level then I'm use to and HOT!!

I went to run errands briefly after I had drank about a gallon of ice water.  I picked up some KT tape for my foot. I had been reading about it and thought it would be world giving it a try.  Since KT tape was all I could find in Rock Springs, that was the tape for me. 

I watched the YouTube video and didn't do SO bad.  I'll need to retape it again, but most of it stayed on overnight.

Orange and black - weird Halloween Colors.

Peaking through the tops of my shoe!

The next morning I was AMAZED!!  There was no pain on getting out of bed.  I am a believer!  I still wore my shoes as much as possible, but I plan on keeping it taped for a couple of weeks.  Oh it's heaven.

Do you think I have the skills for the NFL to hire me to help wrap their athletes???  Wouldn't that be sweet!

Blog on............