My 3-1 run-walk ratio has continued but with increasing success. I have been using my GymBoss Max for a couple of months now and have found that the 3/1 ratio has allowed me to slowly increase my speed on the run portions, knowing that I actually will recover on the walk portions. Yesterday, for example, I was running at 6.1 to start, then quickly increased to 6.3, 6.5, and 6.7 MPH on the run intervals. My walking remained at something over 4 MPH (4.1 – 4.2 mostly), even as my run intervals went faster and faster. By keeping an eye on the treadmill timer, I know where I am within my 3-minute run interval. One trick I have used is to start at say, 6.3MPH for a minute, then increase to 6.5 for the second minute, ending with a 6.7MPH final run minute. I’ve also been somewhat successful in just running at 6.5 or even 6.7 for the entire 3-minute interval. Towards the end, I was upping at least a minute at over 7 MPH and finishing the final 30 seconds with an 8 MPH sprint / fartlik.
While exhausted at the end of my five miles yesterday, I was able to deliver a solid 9:24 average pace including walking. A year or two ago, I couldn’t have ever thought to run that fast over five miles AND I walked for 25% of the time. The best part — my body wasn’t screaming at me either immediately following the run or later in the day. Sure, my knees were a bit stiff when I got up after sitting at my desk for an hour or two, but that would have happened if I had run or not. Overall, I am extremely excited about my progress and how well I can now run a five mile distance on the treadmill.
On a final note, I have loved keeping up with my Nike+ FuelBand. It pushes me further, makes me walk a bit more, and increases my knowledge of how non-sport specific activities count. Snow shoveling, taking the stairs over and over and over at home, and walking from my building to the main one at work several times each day (1/2 mile round trip) all count — and now I have proof. I just set a new month long goal of 21,000 NikeFuel points each week for four consecutive weeks. Here’s hoping to not mess up for an entire month.