Run Faster [NOT by me]

22 Jul

This  post serves 2 purposes:  1]  post something after a long-ish dry spell.  2]  Future reference for myself.  You’re welcome, and I promise to post for real tomorrow when I’m rested.  I slept ZERO last night because I’m turning into my father.

http://www.wikihow.com/Run-a-7-Minute-Mile

The Galloway Method is based on the premise that regular walking breaks improve your performance.
Jeff says, “Most runners will record significantly faster times when they take walk breaks because they don’t slow down at the end of a long run.”
How does it work?
Walk breaks work because walking and running distributes the workload among a variety of muscles, rather than placing all the workload on the running muscles entirely.

Walk breaks will give you the most benefit during your long runs and he says that you may not need to take walk breaks during shorter runs (of course, depending upon your level). To receive the most benefit, you must take walk breaks before you even start to feel fatigued. He suggests taking your first walk break during the first mile.
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

Read more: http://ohsheglows.com/2009/08/23/the-galloway-method-do-walking-breaks-help/#ixzz2zC6PDpLx

 

And then some tips that I actually found a little arrogant/annoying, but that might help if you could actually DO them:

 

4. I ran intervals (usually on the treadmill). I started running intervals on the treadmill mostly because I kept getting bored on the treadmill. And then I noticed how much my “fast” speed on the treadmill started improving and it motivated me to keep pushing the pace. (Extra Perk: My stomach got really flat after consistent interval training – experts say HIIT burns belly fat and I now believe them.) I don’t do anything formal: just warmed up for about a mile and then started alternating between fast and recovery. I typically do 30-60 seconds fast and 30-90 seconds recovery. My fast pace varies between 6:20 – 7:30 min/mile and recovery is usually around 8:15 – 8:30 min/mile. I try to increase my speed one notch with each fast interval. Make sense?

5. I learned to deal with discomfort from pushing the pace. I really don’t like discomfort while running. I used to have the motto that I run because I enjoy it and if i push too hard, I won’t enjoy it. And that motto was fine for a time. But then I wanted to get faster and that motto can’t apply when working on speed. I chant mantras in my head (like, “the faster you run, the faster you finish”), imagine how good it feels when I beat my PR, and channel any stress I have into the pain.

I just copied two, b/c this tone of the post was very off-putting to me, and I didn’t want to have that voice on my post.

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