Run/Walk v Run

7 miles today--this was our recovery week--we have been increasing mileage every 2 weeks with a recovery week in between; for example, our long run last week was 9 and next week is 10. Well, last week for our long run Con and I did the run 3 min/walk a minute (we had used this technique in the past)--Con had been struggling on our long runs and we wanted to see if this walk/run would help us get the run done.  We ended up with a slightly better than average pace--so we decided to put it to the test again this week.

L joined us on the run today---I was glad we were doing the run/walk because I took Spin this am at 7 and I knew that was not one of my better ideas since I had a long run ahead of me.  However, a Starbucks venti soy latte and Greek yogurt with granola later and I was ready to go.  

Take a look at this--today's run:
7 Miles Avg Moving Pace: 10:14 min/mi
Past Runs (over last few weeks--avg moving pace):
8 Miles 11:16 Pace
6 Miles 10:59 Pace
7 Miles 10:43 Pace
Avg Pace
100:10:05 1.00 10:05
200:10:01 1.00 10:01
300:11:08 1.00 11:08
400:10:11 1.00 10:11
500:10:47 1.00 10:47
600:10:40 1.00 10:40
700:09:54 1.00 09:54
800:00:01 0.00 10:12

Today's Song, Time of my Life, Black Eyed Peas (great pace keeper):


Kerrie T. said...

I LOVE the run/walk for long runs. First of all, it takes the pressure off the long run. Makes it less scary. Second, it hardly takes away any time (if you are concerned about speed). Third, less chance of injury. LOVE it! Great post!

Kerrie T. said...

Oh, and LOVE that song for running, too. :)

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