Session 8 of 64 - 10 miles

Session 8 of 64

  • Scheduled Workout: 10
  • Actual Workout: 10.02
  • Weather: 60, nice
  • Location: Chili Union-Buffalo Loop

Finally, a run where I get to stretch my legs a little. Today’s run (10 miles) was on the back of yesterday’s 5 miles. To add to it, I started at 8:00 am. I haven’t been much of a morning runner, so this was a bit of a challenge. But, I was up by 6 so I could have plenty of time to get the blood (and coffee) flowing.

I had a banana, a cup of chia-laden coconut water, 2 cups of coffee for breakfast and was out the door at 8am sharp. That in itself was a huge victory, so I was already feeling pretty good.

Now… about the run. I had some conversations with a co-worker who is very much an injury adverse runner and is an advocate of Jeff Galloway’s run-walk strategy for training runs. Click the link to read all about it. Or buy a book if it interests you. The ultra-super-summarized version is:

Run-walk-run ratio should correspond to the training pace used:

8 min/mi—run 4 min/walk 35 seconds

9 min/mi— 4 min run–1 min walk

10 min/mi—–3:1

11 min/mi—2:30–1

12 min/mi—–2:1

13 min/mi—–1:1

14 min/mi—30 sec run/30 sec walk

15 min/mi—30 sec/45 sec

16 min/mi—30 sec/60 sec

I am not anti-walking and I’m not above walking when I feel overexerted, but I hadn’t considered going with a training plan that had me walking even before I became tired. But I read some of what Mr. Galloway had to say and I decided to give it a try for my 10 miler. I am training after all.

First, I’ll come clean and say that I didn’t enjoy it as much as just plain ol’ runnin’. Stopping every 4 minutes to walk and then starting back up a minute later prevented me from really getting into a groove. I like to run for a while paying attention to what my body is doing and how I am running, slowly drifting off to a place where I’m not paying attention and then let my mind casually wander back of its own accord. That can’t happen in 4 minutes.

Second, I’ll also say that I bet I would get better at this method with some practice. After taking the (sometimes less than) 1 minute walking break, I would start running again and I think I would always start out too fast because I was rested. I think it would take some discipline to consistently start back at the same pace where one left off.

But, did it work… I guess that is the question.

As I’m used to running 10 miles, I am able to finish the run with little fatigue going between 9:00 - 10:00 per mile and have no soreness afterwards. This run was no different. I had a 9:44 pace for 10 miles with total time of 1:37:32. My average heart rate was lower than my previous 10 mile run, but there were also higher spikes in this run. (Obviously followed by much lower lows).

So I dunno… it wasn’t a terrible experience and from a training perspective, I think it has lots of merit. Maybe there is a place for it in my training, but maybe it is with a much larger number of run minutes before walking.


Here are the charts from my run-walk-run 10 miler…


and here is from my previous long-run…