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10 and 1s during run portion.
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 2009-09-13 7:38 PM |
Member 33  Pembroke, ON |  Subject: 10 and 1s during run portion.How many of you do 10 and 1s during the run portion of your races? I've tried doing them and other times running straight through. I'm actually faster doing the 10 and 1s as I run faster knowing I have a one minute break every so often. Eventually I am sure I will just run straight through but for now they work for me (race as you train) What about the rest of you? |
| 2009-09-13 10:39 PM in reply to: #2403891 |
Extreme Veteran 565 Jenison , MI | Subject: RE: 10 and 1s during run portion. I used to be one for taking a few (3 at most) walk breaks in a 5K. But then I stopped doing it. I will walk thru the aid stations though. this summer training for my HIM I trained with the plan to do a 8 min run/ 2 min walk. I did it on all my long runs and it would well. I was only about 30 sec slower per mile then running all the way but I also did not hurt the next day doing this. On race day it fell apart after the first walk break. Each run got shorter and walks got longer. The heat got to me and I ended up running 100 feet (driveway to driveway) then walking the same. |
| 2009-09-13 10:49 PM in reply to: #2403891 |
Veteran 260 Simsbury, CT | Subject: RE: 10 and 1s during run portion. Started off going 10 then 1 but then the fiancee caught up to me and I think she might have slowed me down. She was negative, and I felt like I couldn't leave her. This was my first 5k and I wanted to get a time I could bounce off of. Anyway, I am going to shoot to run straight for my next 5k (Oct 3rd) and at the very least be able to run straight through the running stages of my duathlon on Oct 25th. |
| 2009-09-14 9:02 AM in reply to: #2403891 |
Regular 54 | Subject: RE: 10 and 1s during run portion. YMMV, but walking breaks in general work for me, but only on long runs. If the run was under 5 miles, the walks tended to slow me down. My last training run when I ran the entire length was an 8 miler and I ran at a 11:03 pace. I just "ran" for 11.4 miles yesterday doing a 4:1 run/walk split, and my pace was 10:58. |
| 2009-09-14 9:56 AM in reply to: #2403891 |
Extreme Veteran 451 Stoughton, WI | Subject: RE: 10 and 1s during run portion. Right now I'm under 10m/mile when training for 5K. Thats with a 10/2 schedule. I suppose I could push it and go 10/1, but 10/2 "feels right", and I'm just getting faster on the run portions. Eventually, I'm sure I'll be going longer w/o a break, but it'll be awhile. |
| 2009-09-14 11:43 AM in reply to: #2403891 |
| Veteran 217 | Subject: RE: 10 and 1s during run portion. What is it? This is my first season, I've done 4 tri's and have 2 tri's remaining but I still don't know very much. Can you explain this please? |
| 2009-09-14 11:52 AM in reply to: #2403891 |
Master 2010 Falls Church, VA | Subject: RE: 10 and 1s during run portion. Run for 10 minutes, walk a minute |
| 2009-09-14 12:04 PM in reply to: #2403891 |
Champion 5376 PA | Subject: RE: 10 and 1s during run portion. I can't do 10/1's or any other sort of walking. I had to just find a pace in which I could do all 10k. My problem is that if I do stop to walk, I find it very difficult to start running again. I highly recommend the "pretty running" video on this site. From watching that video I learned to quit wasting so much energy moving my arms around and how to use my hamstrings more. I practiced relaxing my body more while running and suddenly I was able to do 5k then 10k without stopping. I'm by no means fast but I found it inspirational when to be on the last 3 miles of my first OLY and to have not had to stop at all. For me it was figuring out "how" to run relaxed and at a sustainable pace. |
| 2009-09-14 1:21 PM in reply to: #2403891 |
Master 2235 Pacific Northwest | Subject: RE: 10 and 1s during run portion. I don't personally like to walk during races if I can help it....but when I do intervals in training, I usually do 2 1/2minutes fast (5k race pace), 30 seconds slow jog, and repeat that 20 times or so. Maybe doing a slow jog intead of walking would help recovery but not mentally feel like walking......? I know I had super fast times, almost PRs for the distances, when I did my intervals that way, but felt good during and after. |
| 2009-09-17 8:21 AM in reply to: #2403891 |
Member 86 Columbia, MD | Subject: RE: 10 and 1s during run portion. Jeff Galloway among others recommend walk breaks for long runs, even going as far as saying many will be faster overall by walking periodically, I don't see any reason a tri would be substantially different. Galloway actually recommends much shorter run segments, depending on your speed - 4/1 for a 9:00 pace. From my own experience on a local, hilly 5k I was only about 20 seconds slower walking up the hills and running on flats and down, compared to running the whole thing (local running club does a weekday afternoon race on this course a few times a year, so same course and reasonably controlled circumstances, I was actually probably in better shape when I ran the whole thing). The continuous run took a lot more out of me than the walk/run. Pretty much convinced me. |
| 2009-09-17 10:17 AM in reply to: #2411197 |
Regular 54 | Subject: RE: 10 and 1s during run portion. fausto - 2009-09-17 9:21 AM Jeff Galloway among others recommend walk breaks for long runs, even going as far as saying many will be faster overall by walking periodically, I don't see any reason a tri would be substantially different. Galloway actually recommends much shorter run segments, depending on your speed - 4/1 for a 9:00 pace. From my own experience on a local, hilly 5k I was only about 20 seconds slower walking up the hills and running on flats and down, compared to running the whole thing (local running club does a weekday afternoon race on this course a few times a year, so same course and reasonably controlled circumstances, I was actually probably in better shape when I ran the whole thing). The continuous run took a lot more out of me than the walk/run. Pretty much convinced me. That's what I'm basing my training plan for this upcoming half marathon, and knock on wood, so far so good. |
| 2009-09-17 10:20 AM in reply to: #2403891 |
Champion 14571 the alamo city, Texas | Subject: RE: 10 and 1s during run portion. i don't run/walk (if i stop running - i don't start again) but sunday morning a woman was clearly timing run/walks and kicking my butt. if it's what you are good with, go for it! |
| 2009-09-17 12:08 PM in reply to: #2411583 |
Sensei Sin City | Subject: RE: 10 and 1s during run portion. I don't have a specific run/walk plan and I try to run through the entire race if I can, but will walk through aid stations long enough to get me appropriate nutriotion and fluids. |
| 2009-09-17 12:14 PM in reply to: #2411912 |
| New user 214 | Subject: RE: 10 and 1s during run portion. Aikidoman - 2009-09-17 12:08 PM I don't have a specific run/walk plan and I try to run through the entire race if I can, but will walk through aid stations long enough to get me appropriate nutriotion and fluids. This is my tactic as well. I've also given up pacing at sprints. Just floor it and hope for the best. I did the same thing at an OLY and it worked out pretty well. |
| 2009-09-17 12:24 PM in reply to: #2411923 |
Sensei Sin City | Subject: RE: 10 and 1s during run portion. kblahetka - 2009-09-17 10:14 AM Aikidoman - 2009-09-17 12:08 PM I don't have a specific run/walk plan and I try to run through the entire race if I can, but will walk through aid stations long enough to get me appropriate nutriotion and fluids. This is my tactic as well. I've also given up pacing at sprints. Just floor it and hope for the best. I did the same thing at an OLY and it worked out pretty well.agreed. I should clarify... I don't even take in water in a sprint during the run. On occasion during on oly run to I grab water, then it's on the fly and splash it in my face/mouth. I take more time during an HIM or IM. I'm more tired, and fluids are more critical. I get surprised how many people I pass during the last 2 aid stations in a 10k as they stop to drink. Come on! You are 2 miles out. That's less than 20 minutes for a lot of people. You can drink all you want in 20 short minutes. But yet, I see people taking their time at the mile 5 aid station. Fine for them and good for me. Edited by Aikidoman 2009-09-17 12:27 PM |
| 2009-09-17 12:38 PM in reply to: #2411947 |
| New user 214 | Subject: RE: 10 and 1s during run portion. Aikidoman - 2009-09-17 12:24 PM kblahetka - 2009-09-17 10:14 AM Aikidoman - 2009-09-17 12:08 PM I don't have a specific run/walk plan and I try to run through the entire race if I can, but will walk through aid stations long enough to get me appropriate nutriotion and fluids. This is my tactic as well. I've also given up pacing at sprints. Just floor it and hope for the best. I did the same thing at an OLY and it worked out pretty well.agreed. I should clarify... I don't even take in water in a sprint during the run. On occasion during on oly run to I grab water, then it's on the fly and splash it in my face/mouth. I take more time during an HIM or IM. I'm more tired, and fluids are more critical. I get surprised how many people I pass during the last 2 aid stations in a 10k as they stop to drink. Come on! You are 2 miles out. That's less than 20 minutes for a lot of people. You can drink all you want in 20 short minutes. But yet, I see people taking their time at the mile 5 aid station. Fine for them and good for me. I stop for fluid on the run even in sprints. I'm always without exception faster if I do. But stopping is, slow down, grab cup, drink, toss cup and go. |
| 2009-09-21 12:37 PM in reply to: #2403891 |
Member 21 Valrico | Subject: RE: 10 and 1s during run portion. I've done 5K and 10K distance both ways, straight run and 5/1, and my quickest 5K ever was with the 5/1 routine. I just ran so much quicker after the first 2 walks....finished in 25:05. |
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