Today I did my third long run using the Galloway Method. I had previously used a 10:2 and 8:2 split with some success. Today I used a 5:1 run / walk ratio. This ratio worked very well for me as I was able to run 19 miles before I started to feel any signs of fatigue. Even then it never went pass the point where it became a problem for me. I continued to push past the 20 mile mark and went on to run 22.4 miles of a beautiful, warm sunny day.
The only glitch in the entire run was when the battery on my Nike watch died around one hour into the run. I had set the timers on the watch to alarm at 5 and 1 minutes so I would know when to run and walk. Once the battery died I had to keep checking the time on my Garmin to maintain my splits. This took a lot of the fun out of the run since I spent as much time looking at my Garmin as I did enjoying the scenery in Breakheart and Lynn Woods.
It was a pretty warm day and I was going through my fluid faster than anticipated. I knew I wouldn't have enough to get me through the entire run. I made a detour out of Lynn Woods and ran to a Seven-Eleven store about one mile away to buy some Gatorade. Running to the store, plus the road running I did to get from Breakheart to Lynn Woods and back again, made for a total of 4 miles of pavement running on the day. I was concerned that much pavement running would bother my PF but it didn't feel bad at all. I was very pleased with that since I've never been able to do more the 2 miles in the past without causing some PF pain.
I'm very happy with the run today. I'll try the 5:1 split on my next run to see if the miles pass as easily as they did today. If I can duplicate today's run, I'll use the 5:1 ratio when I run the 50K next month.
I think summer has finally arrived....