June 12, 2015

Pacing the run/walk method

Today was my long run, and considering this is only week one of training, I had four miles scheduled. I planned to do the same run/walk intervals I've been doing this week (60 second run/30 second walk), but I wanted to slow down my pace. According to Jeff Galloway, the long run should be done really slowly, and not leave you feeling winded at the end of it.

I decided to aim for an overall pace of about 11:45. According to the pace calculator, that meant I should run at approximately a 10:22/mi pace.

It's really difficult to shoot for a particular pace when doing the run/walk method. To hit your pace goal, not only do you have to run at a particular pace; you have to walk at a particular pace as well. I assumed I'd be walking at about a 15- or 16-minute mile pace, but when I look at the data from my Garmin, my pace usually dips down to about 12:00-13:00 before I start running again.

The biggest problem with using the Garmin for pacing during the run/walk method is that the "current pace" lags by about 10-15 seconds. When I run (without walk breaks), I don't use the current pace function; I just use the lap pace (mile pace) because it's more accurate to hit a particular goal. While doing the run/walk, I can't tell what my pace actually is for the first 15 seconds of each interval, which makes it difficult. As of right now, though, I don't really have a time goal, because I'm still trying to figure all this out. All I'm focused on is being able to run again and stay injury-free.

Anyway, I headed out for the four-mile run/walk, and reducing the pace a bit on the running segments made it much more enjoyable. I was running at an easy pace for the run segments, and walking briskly for the walk segments, and I felt really good. At around mile 3.4, the road curved to the left and there was a bridge there, so it inclined a little, too. As I was running that curve, I felt a pain in my leg where my stress fracture was.

Per my physical therapist's orders, I stopped running immediately and started walking. It felt okay when I was walking. I decided to try running a few steps, to see if it was maybe just the curve of the road that caused the pain. On the next run segment, I ran a few steps and the pain was still there, so I stopped my Garmin and walked the rest of the way home. I'm really bummed that I couldn't finish out the four miles, but I don't want to take any chances of the stress fracture recurring.

I spent a lot of time yesterday working on some travel plans for July. As part of the program with Prudential, I was asked me to be on a panel at the BlogHer conferences in New York City. I'm terrified of speaking in front of people, but I've done it before when needed, so I hope I'll do okay. I've had some really great experiences in my life when stepping out of my comfort zone, and I hope this will just add to that list.

Anyway, I'm super excited because Jerry is going with me! I've been to NYC three times: once when I was 16, and I don't remember much at all from that trip; once for The Dr. Oz Show, where I was only there 24 hours and didn't have much free time; and last year, when I went for a Purina event (I tried to go to Central Park for a run, and got lost). Traveling there alone is tough, because I'm terrible at navigating, and public transportation is scary to me (remember Chicago? hahaha!).

Jerry has never been to NYC, and when I was looking at flights yesterday, I realized that I had just enough sky miles to cover a ticket for him to come along with me (the ticket was 25,000 miles, and I had 25,250--perfect). We're going to arrive early Friday morning (on the 17th), and stay until Sunday morning. So it's going to be a super short trip, and I'll be doing the conference on Saturday, but I'm really glad that Jerry will be able to check out the city and keep me company. He's going to go to a Yankees game while I do the Prudential panel, so it'll work out perfectly ;)

Finally, I just have to share this photo. Joey's doggy daycare, Lucky Puppy, sent me this in my email. I love that I get to see pictures of what he does while he's there! No wonder he's so tired when he gets home on Tuesdays ;)


  1. My suggestion for your run/walk training is that you hit your lap button to separate your walk segments from your run segments. That way you'll be able to see what your overall run pace is vs your walk pace. After a few runs, I'm thinking that will help you learn how to adjust your run and walk paces -- and know what to put in your calculator.

    Good luck, I am rooting for you to be stress-fracture-free so you can do the Detroit Full.

    1. That's a great idea! I didn't even think to use the interval feature for this. I don't like the idea of having a few dozen laps for each run, but you're right--it may help me get the feel of the pace and know what I should even aim for ;)

  2. AnonymousJune 13, 2015

    Awwww, those pictures of Joey are too much.

    Good luck on the training too, Katie!

  3. Thanks for talking about this run/walk method. I am going to use it to get back into running when this baby finally comes out. Last baby, I jumped back into running 3 miles at whatever pace I could run (faster than I should've) and ended up with plantar fasciitis for nearly 2 years!! I'm hoping to be smarter about it this time around!

  4. Love Joey's picture. I'm laughing at the brown dog that is rolling around in the water. That's what my dogs would be doing!

    Smart call not to push the running. Frustrating, but smart.

  5. I'm a member of the Austin Galloway Group. I started with them in March 2014 at a 1/2 mile and then completed 5 half marathons in 12 months using the run/walk method. I love that I don't need time to recover from the races and most of all the friends I have made with the group and the Galloway run/walkers we see at other races. I hope you continue to heal and find a rhythm that works for you. I feel a little bad giving my opinion because I know from reading your blog how goal driven you are by numbers any chance you can run/walk the ratios with out wathcing your pace? In other words doing what is comfortable instead of focusing on the pace of each segment until that stress fracutre has completley left the buidling :-)

  6. So I have been setting my Garmin intervals by distance instead of time, and I have found that works out so much better for me. (My current ratio is a 0.90 run and a 0.10 walk). That way I know 100% the distance I am going, and I can just concentrate on going at the pace that is comfortable for me that day. I find that not seeing my pace or worrying about time helps me actually be more consistent! I've been slowly shaving a few seconds off of each average pace and my splits have been pretty even, which has NEVER happened for me before. Might be worth giving a try!

  7. AnonymousJune 14, 2015

    You are so right about making sure the walk is at a certain pace as well. I am working right now on not slowing the walk too much and it is a challenge. You made it quite far AND you were smart not to push it. You're in it for the long-term goal, not to force yourself to complete one training run and perhaps make injury return. Good for you.

  8. AnonymousJune 15, 2015

    Oh Man! I got excited to see you were coming out this way but then saw the dates.....I will be in NC until the 18th.....one day my friend one day......

  9. I'll be at BlogHer working at my company's booth (WordPress.com). I'd love love love to meet you, please come find our booth! And don't be surprised if I act a little starstruck. :)

    1. I will definitely do that! (assuming I can figure out how to find you, haha. I've never been to a conference like this before).

    2. I think we're one of the big sponsors, and we're going to have a big booth, so it shouldn't be too hard to find. We won't hold it against you that you're on Blogger. ;)

    3. Hahaha! I did try once, a very long time ago, to try and figure out how to move to Wordpress. I gave up ;)


I used to publish ALL comments (even the mean ones) but I recently chose not to publish those. I always welcome constructive comments/criticism, but there is no need for unnecessary rudeness/hate. But please--I love reading what you have to say! (This comment form is super finicky, so I apologize if you're unable to comment)

Featured Posts

Blog Archive