“My simple (no-sweat) trick for running faster and farther”: Weight Loss Diary

Written by: on Thursday, March 29th, 2012

Run when you can, Walk When You Have toFor months I have been floundering with my running and not gaining any speed or distance. I have been running at pathetic paces of nearly 14-minute miles (with guilty walks mixed in)—and I’ve been getting slower instead of faster.

Boredom, the treadmill, pain all contributed.

So, I set out to improve. That, plus I am on a quest to do an upcoming 5K race and I am determined to keep up with, or at least keep near, my friends, Crystal and Brenda. (Crystal and Brenda of the completed-half-marathon fame.)

Another marathoner friend of mine, Kevin, told me about Jeff Galloway’s run-walk-run training style. Kevin has witnessed runners finishing ahead of him in marathons when at points he has passed them as they walked. The possibility of walking while running appealed to my desire to avoid suffering. Jeff Galloway believes that walking to recover helps you go faster and further. He has training plans but I made my own after being inspired by his website.

My first run was for 30 minutes. I set the treadmill at 5.0 mph. I walked 4 scheduled 3o-second intervals and 1 60-second interval…without guilt!…and, as result, felt like I ran the last few minutes instead of being dragged.

This alone is success in my book.

Melissa Juliano: Weight Loss Diarist Valerielatona.com


Today was a “fast run” and I am very pleased with my results. I set the treadmill at 5.5 mph for running and 3.0 mph for walks and covered 1.6 miles in 20 minutes at an average pace of….get this……12 minutes 11 seconds per mile! I shaved almost a minute and a half off my time!

YES! I am on to something here! I am on my way to faster and further!