The Living Dead Team Thread (Page 6)

Welcome trigirl10!

soon the leaves will change on Garrett Mountain, by my house - but its still very hot!

welcome to trigirl!

comet the dog - 2007-10-05 2:09 PM ok so wheres the new girl. i was going to welcome her to our group but i havent seen her yet. we didnt scare her off already did we. maybe she saw that avatar of spokes. that is one creepy dude welcome to the DEAD HEADS trigirl10

Apologies... Just found out her Dad is on another team and she wanted to join him... hope you dont mind if she goes there?

I promise if we get any more newbies you will get to claim them first!

Hey all! Two questions for you.

Hubby and I miss going on our 10 mile riverfront loop (yeah, we're loons, I know.) We want to do it this weekend but haven't built up the miles yet. Our longest run since August was wednesday of this week with 4.77 miles.

Question #1: What is a good run/walk ratio? Run 5min, walk 1? I can't remember any of that. Usually we work up to this sort of thing and just run it.

Question #2: If I run/walk 10 miles, do I get to count all 10 miles or just the ones I run?

Great Job everyone, just a little humor motivation! Keep up the good work!

Walk Breaks?

Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races. You can easily spot these folks. They're the ones who are picking up speed during the last two to six miles when everyone else is slowing down.

The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.

Walk breaks in the marathon: how long and how often?
The following is recommended until 18 miles in the marathon. After that point, walk breaks can be reduced or eliminated as desired.

First time marathoners should follow the ratios used in training as long as they haven't slowed down significantly at the end of the long ones. If you struggled during the last few miles take walk breaks more often from the beginning. A minimum suggestion for first time marathoners would be one minute of walking for every 3-4 minutes of running.

Here are my recommended ratios of running and walking, based upon your pace per mile.
Remember that long runs should be run at least 2 min/mi slower than your projected finish pace in the marathon. An additional slowdown should be made for increased temperature: 30 sec per mile
slower for each 5 degrees of temperature increase above 60F. It is always safer to walk more often.

Run-walk-run ratio should correspond to the training pace used:
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

I realize 10 miles is not a marathon, but in my mind it is! This may help make it a good run!

was just discussing this with my husband after we finished a li'l 2 miler in da 'hood w/da dawg - - he was arguing that we shouldn't have walked at all cuz it was such a short distance.

i say - walk when ya hafta - that way you can go longer, stronger

as for the challenge - i'm on track to meet my week's mileage (maybe even pass it) running feels good again! YAY I think my body likes the frequency of the run workouts I have been giving it lately - so I'll keep on keepin' on!

much love to the living dead as we run our weekend away - spesh the marathoner!

http://www.jeffgalloway.com/training/index.html

Oh, in case you were wondering where I got that info from, click on link above, it has some good info and after reading some more it covers half Marys and other distances.... I like his slogan run injury free!

Welcome Excited.  Yes I count run/walks.  Its a proven training and race method that keeps you fresher and injury free (sort of).  I do need a goal for the month Excited.

Again welcome the the winning team. 

hey, welcome to the newest living dead (head) glad to have you aboard the winning team!