First attempt at Jeffing today gets a big th... - Bridge to 10K

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First attempt at Jeffing today gets a big thumbs up from the squirrels πŸ‘πŸΌπŸΏπŸƒβ€β™€οΈπŸ•πŸŒ²

β€’31 Replies

Well, with the help of my little four-legged friend, I got out the door to try a first attempt at Jeffing this lunchtime.

I have decided to give Jeffing a go as I have a pooch who loves to run, but 🐿 "squirrel-season" πŸπŸ‚ is currently causing havoc with her recall when she is off lead on the common and in the woods - if she could climb trees she would. So for the sake of the local population of squirrels (and my own sanity) I have decided to build some Jeffing runs into our daily walks. That way she's still suitably shattered at the end of our outings! We did the obligatory 5 min warm up and cool down walks, but in between we ran for 3 and walked for 1, repeated 8 times. I don't know if that's the correct Jeffing approach but....?

I loved it, Isla loved it and I am sure the squirrels would have appreciated our efforts too, had they known. πŸ˜‰

Any Jeffing advice from fellow runners would be very welcome please! 😊

31 Replies
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dijep profile image
dijepGraduate10

It sounds like you both enjoyed it. Alfie is very keen on squirrels he knows where we usually see them and scans up in the trees for them. I keep thinking about having a go at running with him now there are less people about.As to jeffing I've read lots of different ratios I've been using 5 : 1 which seems to be working for me. I'd just try different ratios until you find what feels good (for you both πŸ•)

β€’ in reply todijep

Is 5:1 5mins run, 1 min walk? I'd like to build up to that but thought I'd best trial us both on 3 minutes first. I'm pleased it went so well 😊. FABULOUS run for you today btw!! πŸ‘πŸΌβ­

dijep profile image
dijepGraduate10β€’ in reply to

Thanks DD . Yes 5 minutes run and I minutes walk.

β€’ in reply todijep

Great. I think we could have a go at that. Watch this space! xx

Beatlesforever profile image
BeatlesforeverGraduate10

Sounds fab! Well done DD and Isla πŸ‘πŸ‘πŸ‘ we don't see any squirrels where we are but I remember when my in-laws lived in London and we went to visit, our younger dog would go crazy 🀣 once he almost caught one in the park 😱 Not much advice re jeffing as I'm fairly new at it. I enjoyed running 1k and walking for 1 minute, and I've also done some random running for 2/3 minutes walking for 1 minute. Like dijep says, try out a few ratios, see what works best for you πŸ‘

β€’ in reply toBeatlesforever

Thank you Beatles. I shall play around with it a bit. I thought 3 minutes was a good place to start as I know Isla will happily trot alongside me for that. However she was keen to keep running today, so perhaps a longer run section is not too far off 😊

PeggySusi profile image
PeggySusi

This might help.. a chart from the Garmin coaching plan by Jeff Galloway.. I don’t really understand it but you might? 😊

Chart
β€’ in reply toPeggySusi

Oh, I'm confused too πŸ˜•β“It looks impressive though, so perhaps someone could decode it for the both of us 🀞🏼xx

PeggySusi profile image
PeggySusiβ€’ in reply to

I think charts are too much for me - I haven’t even worked out yet which is the lap button on my Garmin..πŸ€·πŸ»β€β™€οΈπŸ˜Š

β€’ in reply toPeggySusi

Too many numbers! Too many buttons! If it makes you feel better, I’m unsure about the lap button too! πŸ˜†

RunWillie profile image
RunWillieGraduate10β€’ in reply toPeggySusi

PeggySusi The chart you posted is your recommended run/walk ratios based on pace. It’s mile pace not km pace. Hope that’s helpful for you and Hidden πŸ‘πŸ»

PeggySusi profile image
PeggySusiβ€’ in reply toRunWillie

RunWillie thank you 😊

β€’ in reply toRunWillie

Thank you RunWillie. I have to admit to still being rather confused though! I think I have some research to do today!

RunWillie profile image
RunWillieGraduate10β€’ in reply to

jeffgalloway.com

I’ve got the Run Walk Run method book so shout if you need any more info β€οΈπŸƒβ€β™€οΈ

β€’ in reply toRunWillie

Thank you for the link. That’s my Saturday afternoon post dog walk reading sorted ! πŸ˜ŠπŸ‘πŸΌπŸ™πŸΌ

Roxdog profile image
RoxdogGraduate10

What a good idea! Yes, squirrel season it is! Hope you're ok. I'm not running with my dog - much too distracting!

β€’ in reply toRoxdog

I've just caught up with your other post. So lovely to hear from you and that you have been lurking quietly among us πŸ˜‰. I'm good. Spent the summer in the company of a new running buddy - my daughter Dabby-dot on the c25k forum. That was fun. She has now departed to start uni, so the dog it is!

Roxdog profile image
RoxdogGraduate10β€’ in reply to

Oh, that's hard when they go off to uni! I saw some of your posts. Lovely to run with your daughter!

Week7 profile image
Week7Graduate10

Love the idea of jeffing with the dog. Unfortunately my little old terrier is keener on interval training, INTERVALS WITH OLD DOG SCHEDULE:

Slow warm up walk and sniff;

Spot squirrels-sprint;

remember age -walk;

see a dog friend ahead-sprint;

interesting lamppost- stop (abruptly);

overtaken by a runner-break into a gentle elegant canter (the dog not me) ;

meet a neighbour-stop, do old dog act and extract cuddle from said neighbour;

remember it's dinner time -gallop home!

So much more random than Jeffing!!

🐢Your dog is clearly much better trained than mine!

β€’ in reply toWeek7

Brilliant! Much of what you describe comes up on our walks too! cThough I could easily add...

.....launch self at random strangers (because everybody loves a full-on dog hug, don't they?)

So embarrassing!πŸ€¦πŸΌβ€β™€οΈ

Week7 profile image
Week7Graduate10β€’ in reply to

Old dog tip for young dog-to get the cuddles walk slowly as if your are the oldest dog in the world and make eye contact-never fails .So much more effective than "the launch"

Lablove profile image
Lablove60minGraduateβ€’ in reply toWeek7

I am right there with your dog!!

Lola-bear profile image
Lola-bear

Oh sounds fabulous, can I just ask what is jeffing?

β€’ in reply toLola-bear

Jeffing, as I understand it, is a set run:walk ratio which is repeated a certain number of times during a run. So I did my obligatory 5 minutes warm up and cool down walks, but in between I ran for 3 minutes and walked for 1 minute, hence the 3:1 ratio. RunWillie has provided a link further up the thread to help explain it all. 😊

β€’ in reply toLola-bear

PS - Jeffing is named after Garmin and Olympic coach Jeff Galloway who came up with the method. πŸ˜ŠπŸƒβ€β™€οΈ

Lola-bear profile image
Lola-bear

Thank you for explaining I have seen a few people mention Jeffing and now I know what they are on about.

If you really want to do it 'correctly', you should run all out for 1 mile and then check that chart a bit up, where you can see the ratio Jeff suggests to use with your magic mile pace. Loads if not most Jeffers use a ratio of 30:30 (30 secs running + 30 secs walking).

I am a bit of a less conventional Jeffer, using a ratio of 4min30 / 0min30. I tried several ratio amongst which the short ones, but found this one suits me best.

β€’ in reply to

Thank you. I want to do Jeffing when I am out with the dog, so I think the short 30:30 intervals might just tip her over the edge! She enjoyed the longer runs, so I might work towards trying your 4min30/0min30. πŸ˜ŠπŸ‘πŸΌ

β€’ in reply to

Enjoy testing it out πŸ‘

GailXrunning profile image
GailXrunning

Sounds like a great plan. I think there’s the official jeffing (Galloway plans) and the ad lib unofficial jeffing that many of us try. When I started it, I just played it by my breathing, using that to determine the intervals. Jools2020 i think it was mentioned a group called Girls that Jeff. The main thing is to enjoy it, and you seem to have nailed that!

β€’ in reply toGailXrunning

The more replies I get, the more I can see that everyone creates their own Jeffing plan, and that's great. Thanks for your reply. Along with the others it has given me the confidence to experiment - it seems anything goes as long as it's fun! πŸ˜€πŸ‘πŸΌ

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