Shaved almost 3.5 minutes off my HM time – nice one Jeff!

[SmilingTortoise1]

I just completed a run of half marathon distance and shaved almost 3.5 minutes off the time I took to do my HUHM last month 😊 I also feel much more mobile and not as achy as last time 👍

I used the same route on both runs and the weather was fairly similar, however, this time I jeffed it using a ratio of 4 minute running to 45 second walking.

For the last few months, I’ve been using Jeff Galloway's run/walk/run method in some of my longer runs in an attempt to increase my weekly mileage without getting an injury. When I first tried jeffing I did find it odd to walk early in a run when I had plenty of energy to carry on running but I made myself do it and I don’t mind the walk bit so much now. To make sure I don’t become too reliant on the walking I make sure I run more runs without stopping than with jeffing each week.

In my weekly runs I’ve tried various ratios. For today’s run I found the following calculators useful (sorry not sure how to hyper link them!)

depicus.com/swim-bike-run/p...

thatpagethere.com/gallowalk...

Happy running everyone!

[David_G Metric Marathon]

Fantastic SmilingTortoise1 that’s a great effort! Looks like a lovely place to run 🙂 That’s very soon after your last HM too😳

I might have a go at Jeffing for my longer runs as I haven’t tried it yet. I might even shave a bit of time off my own time too!😊

[SmilingTortoise1 Half Marathon in reply to David_G]

Thanks David 😊 Yes it's a gorgeous route along the Exe Estuary Trail. It's a nice out and back route so I don't have to worry about getting lost😂 Also advantage of a nice flat route. I know jeffing isn't for everyone but I've found it really good and I would say worth a try!

[linda9389 Administrator Marathon]

Excellent! Having tried Jeffing recently I was very pleasantly surprised at the overall time that could be achieved and you've proved the point perfectly! Like you, I don't think I fancy Jeffing all the time, but for long runs it definitely has a place. Congratulations on your PB!!!

[SmilingTortoise1 Half Marathon in reply to linda9389]

Thank you Linda 😊 I agree it has a place for long runs. To be honest a little surprised in the increase in time but definitely taking it!

[linda9389 Administrator Marathon in reply to SmilingTortoise1]

It's definitely counterintuitive as far as speed is concerned, but it works! You say you weren't as tired this time around - maybe you could have run even faster with this method. Time will tell 😊

[SmilingTortoise1 Half Marathon in reply to linda9389]

Now wouldn't that be nice!

[cheekychipmunks Half Marathon]

Brilliant ST! I’m not a Jeffer by nature but I’m impressed by the success you and others have had. Well done! 👊👏😀

[SmilingTortoise1 Half Marathon in reply to cheekychipmunks]

Thank you cheeky 😊

How are you getting on?

[cheekychipmunks Half Marathon in reply to SmilingTortoise1]

Tasteless! 🥺🤣

[SmilingTortoise1 Half Marathon in reply to cheekychipmunks]

Oh no still 😒 You're going to have to treat yourself to a real feast when it comes back 😍

[roseabi Ultramarathon]

Amazing work, well done!!!!

Links are fine xxx

[SmilingTortoise1 Half Marathon in reply to roseabi]

Thank you Roseabi 😊

Oh yes - links highlighted now?!? Good 👍

[Windoze Half Marathon]

Nice one ST! Great work on your HM PB. I too have been experimenting with Jeff 😂

I am finding now I can complete 3 21k LSRs over 3 weeks then back off a week. Definitely feel stronger for it!

Been using 9/1 and 6/1 intervals but I am about 20mins outside PB but that was never the intention. Looking at Jeffing upto full mara then have a crack at a HM PB! (With a good old fashioned run)

Be interested to compare notes and follow your progress!

[SmilingTortoise1 Half Marathon]

Thank you Windoze 😊

Doing 3 21k LSR over 3 weeks will definitely make you stronger. I quite like that idea myself although not sure I could fit it in.

Good luck with jeffing up to a marathon. I'm sure with all that running under your belt you'll ace a HM PB!

Keep us posted with your progress!

[Hidden]

This is awesome! Well done you. A terrific distance to run and to get a PB is just fantastic 👏 😀

[SmilingTortoise1 Half Marathon]

Thank you GTFC, I enjoyed the run today 😊

[Magellan Marathon]

Congratulations, that's brilliant!

I'm jeffing some of my runs now and it's taken me a while to accept that it's not a form of cheating. It's easier to jeff on the trail runs, because inevitably there'll be a stretch where you are crossing a railway or a bog or a cattle grid or something and running is foolish, so walks get built in inevitably anyway. But it's fascinating how much faster you can go over the distance if you take walk breaks even when you don't think they're needed.

[SmilingTortoise1 Half Marathon in reply to Magellan]

Thank you Magdellan 😊

I found it went against the grain to stop and walk at first and to be honest I was surprised how you can go faster over a long distance using this technique. I don't really do any trail running but I can see how it would happen more naturally on a trail run.

[Raspberrypink Half Marathon]

Well done on your run and PB 😊

[SmilingTortoise1 Half Marathon in reply to Raspberrypink]

Thank you Raspberrypink 😊

[Cantstopmenow Half Marathon]

Great run ST1 and to shave 3 and a half minutes off your previous time is brilliant. I've never considered jeffing, I may have to try it. Well done 😊🏃‍♀️

[SmilingTortoise1 Half Marathon]

Thank you Cantstopmenow 😊 I had to try it a few times before I felt comfortable with it. Let us know how you get on if you try it!

[Kevin41 Half Marathon]

Brilliant time for the distance and a great effort!!! Woohoo

I found your post really interesting as I can relate it to a run I did a few days ago - I just couldn’t conquer the urge to walk and for the second time ever (not counting C25k etc) - I stopped and walked mid run. I then ran again, then walked some more......anyway the point to this is that later, when I looked at my Strava it showed that my walking didn’t particularly adversely affect the overall time. Granted it was slower but not significantly so. It’s got me thinking that this may well be an effective method to get me beyond HM distance....

[SmilingTortoise1 Half Marathon]

Thank you Kevin41 😊

It's interesting you had that experience recently. I think it's definitely worth giving the method a go to try and get beyond HM distance. Good luck!

[Decker Ultramarathon]

Fantastic run! Well done!!

[SmilingTortoise1 Half Marathon]

Thank you Decker 😊

[R4inbow Ultramarathon]

Great result and thanks for sharing, not something I've tried but I think perhaps I should give it a go.

[SmilingTortoise1 Half Marathon]

Thank you R4inbow 😊

Good luck if you try it out!