Today I did my fourth long run using the Galloway training method. My first three runs were done using a 10:2, 8:2 and 5:1 run-walk ratio respectively. Today I tried a 4:1 ratio and have to say this one worked the best for me. The first 5 miles, like all of my long runs, were rough. It seems to take me a good hour before I start to feel good and get into a comfortable running grove. Maybe it's my tired old bones and muscles!
After my 5 mile "warmup" I felt strong and ran negative 5 mile splits the rest of the way.
Miles 1-5: 1:03:00
Miles 6-10: 59:42
Miles 11-15: 56:33
Miles 16-20: 53:37
Mile 21: 10:08
My legs weren't exempt from fatigue but much less so than on any of my other Galloway training runs.
I hit another "high" for 2009 by running 6 days and 51 miles this week!
Total Miles: 51
Long Run: 21
# of Runs: 6
Avg Run: 8.5
Trail Miles: 86%
Next weekend I'm racing at Oxford Dam. Yeah, no long run!