{"id":40,"date":"2012-11-16T02:44:00","date_gmt":"2012-11-16T02:44:00","guid":{"rendered":"http:\/\/salexander.com\/?p=40"},"modified":"2013-02-04T03:54:31","modified_gmt":"2013-02-04T03:54:31","slug":"run-walk-run","status":"publish","type":"post","link":"https:\/\/salexander.com\/?p=40","title":{"rendered":"Run, walk, run"},"content":{"rendered":"
\n

I have started running using the Jeff Galloway run, walk, run method of running. I’ve run a twice this week so far, on Monday evening and again this morning. Monday, I ran 4 1\/4 miles using a 3\/1 run\/walk ratio – run for three minutes, walk for one minute. While it seems so easy for the first 10 or so repetitions, it gets progressively more difficult to run for the entire 3 minute period. The tool I’ve been using is a GymBoss MAX timer, purchased for about $30 from GymBoss. The second time I went to use it (Monday), it wasn’t working. What I found is that if you simply stick it in a gym bag that you carry to work, it likes to turn on and chew up the battery. On Monday evening, I ran using interval training. Tuesday, I lifted using the entire circuit at the YMCA. I am positive I over lifted since as I write this (Thursday), I’m still sore. Since I ran on Monday evening (close to 6:30 PM), and then lifted on Tuesday morning (starting at 5:30 AM or just 11 hours later), I pushed and lifted at weights I haven’t used for a month. I am feeling every bit of my age now.<\/p>\n

I did make the mistake of throwing the GymBoss in my bag, only to find a dead battery on Monday, so ended up using the interval workout on the treadmill at work to manually make the 3\/1 ratio. Run for minutes 1 through 3, walk for the fourth minute until you’ve covered the distance or worked out for the duration desired. While this was not nearly as brain-dead of a way to accomplish a workout, it does work if you’re willing to put in the effort to make the buttons work for you. Fortunately, the treadmill at work has a “jog” and “run” setting on the intervals that is very easy to configure. I set the jog to my walking speed of 4 MPH and the run to my jogging speed of 6.1 MPH. Each time I hit the interval button, it switched to the faster or the slower speed.<\/p>\n

Today, I hit the treadmill at my local YMCA with my GymBoss with a new battery and with renewed effort to make this a strong run. The treadmill seems to have an interval setting but I must need to attend a remedial treadmill setting class because it wasn’t intuitive at all. So, I used the 4 MPH and 6 MPH buttons as a starting point for each interval setting. For my walk, I just pressed the 4 MPH setting. For running, I hit the 6 MPH button and then upped the speed to either 6.1 or a faster speed depending on how I was feeling at the start (or middle of) each run. At times, I was up to 6.2 or even 6.3 MPH. When all was said and done, I covered each of the five miles at a 10:10 pace – way faster than I thought and way faster than if I had just been running. Indeed, it is not much slower at all than plodding along with a run-only method.<\/p>\n

While not the fastest way to cover longer distances, this is a new way to easily cover longer distances without any pain and without a significantly more tired body a few hours later.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

I have started running using the Jeff Galloway run, walk, run method of running. I’ve run a twice this week so far, on Monday evening and again this morning. Monday, I ran 4 1\/4 miles using a 3\/1 run\/walk ratio – run for three minutes, walk for one minute. While it seems so easy for […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[93,92,34,91],"tags":[],"class_list":["post-40","post","type-post","status-publish","format-standard","hentry","category-galloway","category-gymboss","category-running","category-treadmill"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p39P1R-E","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/40","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=40"}],"version-history":[{"count":3,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/40\/revisions"}],"predecessor-version":[{"id":338,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/40\/revisions\/338"}],"wp:attachment":[{"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=40"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=40"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=40"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}