CR9 - Jeffing works?

Hiya,

Today I went for the Jeffing ratio 90:30 and I have to admit, apparently Jeffing works! The shorter I make my running ratio, the faster I run and the further I run. It is SO weird! I did go a little out of breath after a while, but it was more doable than with londer run ratios and after the run I still felt fresh and energized! Next time I am going for 60:30. My Runkeeper did bug a bit, making it very hard to hear when to do what. I ordered myself a Gymboss, but it will be 2 to 3 weeks before it is here.

Anyhow, here below are some stats, all for 30 minutes.

Ratio - km - pace

Straight run - 3,29 km - 6,4 km/h

5 min / 30 sec - 3,31 km - 6,6 km/h

2.5 min / 30 sec - 3,38 km - 6,8 km/h

90 sec / 30 sec - 3,47 km - 6,9 km/h

Cheerios, Evy

[Zip54 Graduate]

I'm wondering if you are also getting fitter each run so some of the improvement may be that and not the different jeffing ratios. It would be interesting to see what happens if you do the same 4 runs but in reverse now.

[Hidden in reply to Zip54]

First going to go for 60:30 and maybe 30:30 too. I can then go in reverse to see whether it is the ratios or my fitness. But I can say that while doing the straight CRs I seemed to be getting less fit with each additional run. And all people trying Jeffing see the same results.

[John_W Graduate in reply to Hidden]

All to do with heart rate. Those getting less fit doing continuous CRs are probably going too fast with too high a heart rate , which can inhibit fitness improvement. By jeffing, you are doing a load more lower heart rate stuff (by walking) and that can make you 'fitter', depending on what your measurement of that is.

[Hidden in reply to John_W]

Must say that according to my Garmin my VO2 max went 2 points worse when I ran continuous (weeks and months) and it went 2 points better in only the 4 runs I Jeffed. Very curious as to how it will progress! In just those 4 runs I actually feel better.

[Maz1103 Graduate in reply to John_W]

I think this may be my problem!!. My rhr is low but averages about 157 over 5k unless I keep myself in check at about a 8m pace when I can keep the average at just under 150. I don't feel less fit but feel as if I have plateaued

[John_W Graduate in reply to Maz1103]

"8m pace" - can you expand on what that is?

[Maz1103 Graduate in reply to John_W]

8 mins per km sorry

[Magellan Graduate in reply to Hidden]

I hope you will share your results with us. I'm keen to see them.

[GailXrunning Graduate]

Enjoying monitoring your jeffing journey, Eva.

[GailXrunning Graduate in reply to GailXrunning]

Evy (sorry, my phone anticipated ‘Eva’!)

[Maz1103 Graduate]

I'm thinking of trying this. At the moment I don't sleep well and it all seems a bit of a struggle. I did a couple of 10k before Christmas and yet now struggle with 5 😭. I think I need to do something different. Do you use an app?. Is there one?

[Hidden in reply to Maz1103]

I currently use Runkeeper, enter a training with 2 intervals which I let repeat until I stop it. But I ordered a Gymboss (interval timer) which seems easier.

Try it, I am really shocked by the results. If you see my stats, think about the fast that after eg. every 90 secs I walk for 30 secs, what that means for my pace. Because the pace I show is the average pace of running AND walking. I could never think it works so well!

If you need help, feel free to contact me or join the Facebook group Girls That Jeff ☺

[Maz1103 Graduate]

Thanks, what intervals did you start with?

[Hidden in reply to Maz1103]

I started with 5 min run - 30 sec walk. But I unconsciously ran faster to compensate the walking. And because of that I quickly ran out of breath. That also means you should shorten the run part.

Second one was 2.5 min run - 30 sec walk. That felt a bit better, but still not right. Shorten even more it is.

Third one was today with 90 sec run - 30 sec walk. This felt a lot better, though still a little out of breath.

My next one will be 60 sec run - 30 sec walk. Accoding to Jeff Galloway though you have to calculate your Magic Mile and based on that you get the ratio best for you (can be checked on his website). But I personally prefer to experiment with the ratios.

I have to add that each time - as you can see from my stats - I seemed to run slightly faster. But that is also the trick of Jeffing. You run faster on the run parts, ambecause you recuperate during the walks. Because of this you have more energy to run after each walking break. The walking has to be done at a brisk pace, not slow. I feel so much different after a Jeffing run than after a run without walking breaks. I still have energy, don't feel tired and can run up the stairs!

[Maz1103 Graduate]

That's really helpful, thanks. I'll try it and experiment. X