Manatees - 2018 Edition Now CLOSED (Page 8)

Congratulations to Stacey and Team Turtle! Disney Dopey Challenge in the books!

Mary, I don't see a way to select Reply or Quote from the Android app, even when selecting Full Site. :-(

In all honesty, I think that most of us care a lot more about your observations or the weather or how you are feeling than the specifics!

Thanks for working out a compromise!

Congratulations!!

Well done!!

Excellent work, ladies, what an impressive accomplishment!  Enjoy your well-earned rest and relaxation now that you've finished!

Can any of you who have used run/walk a lot address Caleb's question? I have used run/walk when recovering from injury but not as a race strategy. Well, that's not entirely true since in longer tris I do walk the aid stations so it's basically a 1 mile run, walk the aid station, repeat.

Anyway, any run/walk tips and tricks? Resources?

ETA: I guess that Galloway would be a good starting point, especially if there is a group in your area.

Originally posted by TXTriRook Anyone else down for the count with the flu? I caught something on Friday and spent the better part of the weekend popping Day/NyQuil, drinking EmergenC's and eating chicken soup. No fun but my fever's gone so now it's just getting all the congestion/mucus out. I was really looking forward to getting back in shape after a long Christmas/New Years break but guess it'll have to wait another week

Ugh! It sucks being sick and it double sucks when it's over a weekend!

Take care!

I don't use it except when warming up with those that do, but know lots of people who use it for training and racing. Galloway is a good resource, but from what I've seen he has really shortened the run portion of all his run:walk intervals - our LRS has a galloway training program - i used it when first deciding to run a marathon (though the only time i actually did run:walk was when training with my group!) , and I've seen the changes over the years.  It seems the older he gets, the more walking and less running he thinks everyone else should do   Here is his current breakdown Run Walk  -

Run ratio should correspond to the pace used (Runners).
8 min/mi—run 4 min/walk 30 seconds
9 min/mi— 2 min run/walk 30 seconds
10 min/mi—-1:30/30
11 min/mi—1:00/30
12 min/mi—-1:00/30 or 40/20
13 min/mi—-30/30
14 min/mi—30/30 or 30/20
15 min/mi—15/30
16 min/mi—10/30

This type of interval would make me nuts! But YMMV!!  We have a few pace groups in my training program that do run:walk, but the shortest run is, I think, 7 minutes. The basic idea is giving your run muscles a little break saves them and lets you run faster overall, eg, you don't tire your muscles out, so even though your're walking (it should be brisk!) your overall pace will end up faster than if you ran the entire way.

Hope this helps.

Originally posted by TXTriRook Anyone else down for the count with the flu? I caught something on Friday and spent the better part of the weekend popping Day/NyQuil, drinking EmergenC's and eating chicken soup. No fun but my fever's gone so now it's just getting all the congestion/mucus out. I was really looking forward to getting back in shape after a long Christmas/New Years break but guess it'll have to wait another week

Not flu, but I am fighting a cold! Glad you're starting to feel better!

PSA for anyone who may get sick as told to me by my doctor (my sister)  - if you have any flu systems like fever or body aches, get tested for it right away b/c the medicine that they give you for it (I forget the name) works wonders, but only if you take it within 2 days of onset. After that there is some benefit, but not nearly the level as you get when taken right away.   

Race report done for Piggy's Revenge. It was a fun day, pushed me outside my comfort zone and got me thinking about racing this year which is a big step from the last couple of years.

I am in awe of Stacey and Team Turtle. Congratulations ladies! Epic weekend.

I am a solid BOP'er but I always use run/walk method.  I've done 5:1 (run min to walk min), 4:1, 3:1 and even 2:1.  It really comes down to what you're comfortable with and can sustain for the entire distance of the race.  I also like to train and race with the same interval, so if I've trained 4:1, then I'll race 4:1.  The only caveat is in the beginning of a race when everybody is so packed together, I usually end up running more than my run interval because it's hard to find open space to step aside and walk.  The key is to start towards the back and stay to the right. I always like to raise my right arm and yell "walking" when I'm about to slow for a walk interval. 

For training, if it's been awhile since I've run, I'll even go down further to 1:1 or 1:2, just to get myself used to running again, and then adjust the intervals as I'm ready. 

The trick for me is to really pay attention to the walk portion - there is a huge difference between 1 min of saunter and 1 min of serious/speed walking. 

Originally posted by TXTriRook Anyone else down for the count with the flu? I caught something on Friday and spent the better part of the weekend popping Day/NyQuil, drinking EmergenC's and eating chicken soup. No fun but my fever's gone so now it's just getting all the congestion/mucus out. I was really looking forward to getting back in shape after a long Christmas/New Years break but guess it'll have to wait another week

:: raises hand ::

I went down last Tuesday evening and am JUST now feeling human again. Not sure if I had the flu or something else... I had a fever + congestion and went to the doc, who declared sinus infection, but not sure how she knew. Yeah, burning 3 days of PTO and skipping a week or more of training in the first week of January was not on my master plan!

Cheers to being on the upswing soon!

I show up a few days late and miss 8 pages?!?!?!?!??!

Oh, come on! You know that we're a chatty bunch! :-D