Another 9k - Walk To Run Faster? ? Vitality 10,000 Here I Come!! And the Icing on The Cake?

[Birdlady64]

So I was in several minds over this run - a 9k, and the final run of the penultimate week of the Magic Plan. My running days are still all muddled, which wasn't helped by having to work yesterday meaning no run.😢

As many of you know my intention is to mark my graduation run on Plan with my first ever race in the Virtual Vitality London 10,000 next weekend, so part of me wanted to put my race bib on today and "just go for it". 💪

Another part of me was listening to those pesky gremlins 👿 who were saying "You don't need to run 9k today. You need to save yourself for next weekend. A nice relaxed slow 5k will do".

The logical/boring/stubborn side of me was saying "Stick to the Plan".

I was waiting all morning for the rain to stop, and shortly after 12:00 it was easing off so I got kitted up ( shorts, T-shirt, my new Buff sun-visor) warmed up and left the house, still not knowing what I was going to do.

During the warm up walk I fire up Nike Run Club "Run Long With Joanie" again. This is an 80 minute guided run and I used it on my last 9k. I can always just stop it at any time.

Warm up walk complete, I start running. I'm not going to look at the watch today "Just keep it nice and easy Diane - don't start out too quickly." First km done and spontaneously for some reason I decide to slow down to a walk. But I haven't got any kind of interval workout set up so I decide to just walk for a count 200 steps.

I repeat this walking for 200 steps after the next km. An again after the next km.

"Hey! I wonder what would happen if I repeat this over 9k?"

So that's exactly what I did. lost count of the number of steps, once or twice but it was more or less each time.

I only glanced at my watch a few times to check my average pace, and it was soon obvious that I was actually going faster than on my last 9k run - even though I was walking after every kilometre.

I must admit I was really ready to stop after the 9k but overall I was 2 minutes 43 seconds faster than my last 9k. So by walking, I actually went faster 😁 How did that happen?🤷‍♀️

I'm really glad I didn't listen to those gremlins and I've got almost a week to recover before running the VVL5,000. I might use the same run-walk approach and, who knows, maybe even achieve my dream of sub-90 minutes for my first ever10k.

And the icing on the cake - I've just watched Tao Geoghegan Hart time trial his way to overall victory in the Giro D'Italia 🚴‍♂️😁 Simply brilliant!!!

[SaskAlliecat Graduate10]

Jeff Galloway has a whole training strategy on this and the thought is it reduces the lactic acid build up by stopping to walk before complete exhaustion. Too many times people decide to run until they can't anymore then employ a run:walk but then the legs are so tired and have lactic acid buildup that the run portion is hard and slow. If you stop before your body tells you you have to, you can actually run faster when you run and the short walk portion doesn't actually slow you down. Jeff Galloways's philosophy has worked for many. I think the hardest part is not feeling like it is "cheating" - which it isn't. But it is a mind game for some. I was actually faster when I first began running 5 years ago utilizing this strategy than I am now running continuous. Is it age or how I've trained? Long story short, if it works for you and you like it, definitely do it! Embrace it, own it and enjoy it.

[Hidden in reply to SaskAlliecat]

Interesting, thanks 🤗

[Birdlady64 Graduate10 in reply to SaskAlliecat]

Thank you.

Yes - I've read a little bit about this, and it's always sounded interesting.

I didn't set out to Jeff, and this run wasn't really that structured. It was more of a spur of the moment decision that came from nowhere really.

Its sparked an interest though, and I might try this approach but in a bit more of a structured way once I've done with the Magic Plan and VVL5,000

It's definitely difficult not to think of it a "cheating" though...

[Tillybeach Graduate10]

Well done on the 9k. I may try the Nike run club again. Sounds like you are on track for your goal next week!🏃‍♀️👏

[Birdlady64 Graduate10 in reply to Tillybeach]

Thank you.

yes - let's hope so! 🤞

[Week7 Graduate10]

Sounds like you've found a technique to quash even the most persistent gremlin!

_and a personal best!

Roll on next weekend and good luck with your 10k. Will be very special doing your first 10k as part of am official event !

[Birdlady64 Graduate10 in reply to Week7]

Than you! 🙏

A bit special and a bit scary too!

[Hidden]

Wonderful Birdlady, all sounding great, very interesting to read about your run walk run, I’ve been doing that a bit but just to get my heart rate down again to a steady 125, I’ve missed both my 9 k runs due to illness but still going ahead next Sat with my 10k vitality run. See you out there 🤗

[Birdlady64 Graduate10 in reply to Hidden]

Yep - see you out there for sure 👍

It's definitely interesting. I wasn't focussed on heart rate at all during this run, but looking at the stats afterwards you clearly see the recovery in heart rate during the walking intervals, leading to a lower average for the run overall.

Good luck for your run on Saturday. I'm sure you will be fine and I will be thinking of you when I am running mine

[Sonia52 Graduate10]

Well done on the 9k!! And it looks like you have it sussed with Jeffing it. Good luck with your soon to be 10k and what with being a special race too. You can do it!!! 🏃‍♀️🏃‍♀️🏃‍♀️

[Birdlady64 Graduate10 in reply to Sonia52]

Thank you!

Well I wouldn't say sussed exactly.

I've read a little bit about Jeffing but I didn't set out to Jeff - even when I decided to walk. It was a spontaneous thing and I still don't know why I decided to do it. But having started and done a couple of repeat intervals I was just interested to see what happened if I kept it up.

It has sparked an interest in me though...

[Jools2020 Graduate10]

Well done for your 9K! That’s very interesting how the running/walking actually gave you a better time. 2m 43s faster is brilliant! You’ll have to decide whether or not to use that technique for the vv10,000!

I’m going back to running slowly on my long runs. I was consolidating on 10K - I think I’ve done 6 - and now want to start pushing on to longer distances, so I don’t want to change things right now. I’ll be the Queen of Slow again 😀

[Birdlady64 Graduate10 in reply to Jools2020]

Thank you.🙏

It sounds like you have a good plan for going forwards - as usual! 😁 Queen of Slow ha! ha! You know it will only be for a while and then you will be using that stamina you've built up to get faster times again!! 😁

I'm not sure what approach I'll take on "race" day. Let's see how I feel on the day

[Instructor57 Graduate10]

Well done on another 9k !

I'm not overly surprised the time was quicker , jeffing usually does that as the run sections tend be be quicker than if it was a constant run , I know there are a few who like this method !

Glad it worked for you !

Good luck with the 10k 😬👍

[Birdlady64 Graduate10 in reply to Instructor57]

Thanks!

As I replied to some of the others, I didn't intend to do this - it just kind of happened by accident.

It was really interesting though to do. I'm not sure if I was any less tired than in my last 9k after I finished, but I did push it a bit in the last km when I knew I was going to beat my previous time.

[Roxdog Graduate10]

That's interesting! I've been reading about this approach, so maybe I'll try it sometime on a long run. I occasionally walk a few steps here and there, but building if on a bit earlier in the run sounds intriguing.

[Birdlady64 Graduate10 in reply to Roxdog]

Well - it was certainly interesting.

And it was pretty clear early on in the run that my overall pace was better compared to my previous 9k.

Try it - you may be surprised. If you decide you don't like it then you don't have to repeat it.

[Oldgirlruns Graduate10]

Well done Birdlady - that’s really set you up for 10k next weekend! You know you can do it either running or run/walk! Go you - I look forward to your VV10k post!

[Birdlady64 Graduate10 in reply to Oldgirlruns]

Thank you🙏

I certainly hope it I can do it.

[Buddy34 Graduate10]

Well done on running your 9k and what a way to celebrate reaching 10k next week with the virtual Vitality 10k. Good luck 👏👏

[Birdlady64 Graduate10 in reply to Buddy34]

Thank you 🙏

Am excited and scared in equal amounts. It will be my first 10k and my first race of any kind since school sports day 😁

[Runjilly Graduate10]

Well done on the 9k Birdlady. Really interesting reading. I might have a play around with this. Do you walk at the pace you would for a warm up walk?

[Birdlady64 Graduate10 in reply to Runjilly]

Thanks.

I guess the walks were "purposeful" so most definitely not strolls. If I try it again I might try something a little more structured and experiment a bit.

There's loads on the web about it

[MoliJ Graduate10]

Fantastic run. I am a huge fan of Jeffing. It never ceases to amaze me that for 5k I am only a few minutes slower when I do 1 minute walk, 1 minute run. I never think of it as cheating. I am just building fitness and protecting my joints. I Jeff at least once a week. Over the last few months I have seen many runners having a walk now and then.

[Birdlady64 Graduate10 in reply to MoliJ]

It seems like the strategy is becoming more popular and getting more press.

I agree with you about saving your joints. I've been running a lot more on the roads and I feel it more in my legs for sure.

Hope you are still enjoying your running, despite lockdown

[MoliJ Graduate10 in reply to Birdlady64]

I started Jeffing because I had an ankle injury which prevented me from running for 4 weeks. Running and cycling are the only thing keeping me sane during this awful period in our lives. I miss my daughters and granddaughters so much 😢. Happy running 🏃🏻‍♀️ for you too.

[Birdlady64 Graduate10 in reply to MoliJ]

Yes learning to run, and more importantly to love running has preserved my sanity these last months for sure.

At least we still have that!

[Hareshaw-Granny Graduate10]

Great you are managing it all so successfully. Rooting for you next weekend.👍🏃‍♀️👍

[Birdlady64 Graduate10 in reply to Hareshaw-Granny]

Thanks so much!

Hope things are going ok with you

[Beachcomber66 Graduate10]

However you decide to do it, your 10k is there for the taking; just enjoy it. 🙂🙂

[Birdlady64 Graduate10 in reply to Beachcomber66]

Thank you! I hope I can

[SueAppleRun Graduate10 60minGraduate]

That run walk interval thing really seems to work

[Birdlady64 Graduate10 in reply to SueAppleRun]

Yes - its is weird isn't it?

[SueAppleRun Graduate10 60minGraduate in reply to Birdlady64]

we ran as fast as we could and i pulled a muscle but next run will be trying it out for sure

[Birdlady64 Graduate10 in reply to SueAppleRun]

take care of that pulled muscle

[SueAppleRun Graduate10 60minGraduate in reply to Birdlady64]

It’s a lot better thanks