|
Apr 2022
10:43am, 9 Apr 2022
5,188 posts
|
steve45
I did a 40/40 seven miler this morning which turned out to be my best 7 miler so far this year. Overall slow really but it was a good workout and I managed the next second 3.5 miles two minutes faster. I'm a slow walker because of a non 100% working leg (permanent) which is a nuisance in trying to do what could be better times. Still, I did enjoy the whole session.
|
|
Apr 2022
8:50pm, 10 Apr 2022
1,481 posts
|
Muttley
Enjoying the session is what it's all about, Steve.
I'm still experimenting with intervals for longer runs on the road. Today was 50 steps walking (30 seconds, give or take a couple) every mile, since the Garmin run-walk only works on time and not distance. Similar pace to a standard such run keeping hr to 140 or below, only in this case average hr was just 125. They're only brief, but the walk breaks really have an effect on hr.
|
|
Apr 2022
10:07am, 12 Apr 2022
5,198 posts
|
steve45
Crikey Mutley, you can sure pop along at a good pace on your five milers. I'm way slower than that nowadays.
I guess you mean intervals being the walk times. I'm continually experimenting and often my walk breaks are factored in according to where my heart rate is, looks like something you do. I'll decide to do a long run for example keeping my HR below 135 so will walk until my HR goes down to 120 and repeat. I rationalise that at my age it's probably wiser to keep check on HR .
Walk run session today(without HR monitoring) was intended 7 minutes running and 1 minute 30 secs walk. Curiously I found it hard going! Ended up on a short 3.5 mile route run/walking in very easy ratio of run 100 steps/ walk 50. Ugh!!
|
|
Apr 2022
10:27am, 12 Apr 2022
1,600 posts
|
Silvershadow
I am running 90:30 at the moment. I prefer the shorter walk breaks. Anything minute and over and I find it hard to get going on the run again.
|
|
Apr 2022
2:15pm, 12 Apr 2022
1,486 posts
|
Muttley
Not really very fast, Steve. I guess my "steady" pace these days is 9:00-9:20 m/m and "easy" is 9:30-10:00 depending on conditions. Add a minute to those for off-road on the coastal path. And subtract a minute for 10-20 years ago 
I read somewhere that 30 seconds is the optimum walk duration, gaining all the benefits without the drawback that Silvershadow mentions.
|
|
Apr 2022
9:59am, 13 Apr 2022
5,202 posts
|
steve45
Oh god..thirty seconds is only half a dozen deep breaths! It might be optimum (for whom?!) but not always for me. I like my HR to go down appreciably before I trot again during my run/walks. Unlike Silvershadow( fab shoes way back in the day!) I can run ok after my walks.
As for pace, I ran 7 minutes a mile for a marathon and just over 6 minutes a mile for ten miles ....forty years ago in my thirties but your pace Mutley is well zippy for your age group. I last did 9.20 pace for a half marathon eighteen years ago and found it tough!!
|
|
Apr 2022
9:19am, 15 Apr 2022
60 posts
|
Pam runs
7.5 mile today.
Stayed with half mile run 1 min walk but tried to keep the run part easy.
Average pace 10.13 Min mile 159 watts.
Zone 1 20% Zone 2 58% Zone 3 20% Zone 4 2% Zone 5 0%
|
|
Apr 2022
9:30am, 15 Apr 2022
1,497 posts
|
Muttley
In my experience each walk break adds half its duration to my overall pace. So 30 secs walk every mile at 10 m/m means the run pace was about 9:45 m/m, and this is borne out by Garmin stats.
So if you were walking 2 minutes in each mile but still turning in 10:13 m/m you're holding a good pace, and at a low hr.
|
|
Apr 2022
4:33pm, 15 Apr 2022
5,206 posts
|
steve45
Super pace overall Pam. I must try to follow your method of keeping the run part relatively easy. I have tended to use the run part far too swift with ref to my ability. I'll be trying your method again tomorrow!
|
|
Apr 2022
10:19pm, 15 Apr 2022
60,907 posts
|
Lip Gloss
Been lurking for a bit.
Struggling to get back to any kind of running miles due to post Covid and then long Covid. Think I like the sound of the half mile run with a one minute walk.
Do you set your Garmin/watch to anything or just keep looking?
|
