I’ve been using the Gymboss interval timer (aka run/walk/run timer, run walk timer) timer that I blogged about a while back. Cost $20 off Amazon.com.
I just LOVE IT! I currently have it set to count 30 seconds (walk) then 30 seconds (run). (I will be increasing the “run” by another 5 seconds starting Monday.) Alternating walking with one’s running spares the quadriceps from excessive “stretch-shortening” cycles, which thereby reduces fatigue.
Jeff Galloway once pondered what amount of walking could be incorporated into a marathon and still allow for an elite-level performance. And, if you think about it, this is a lot how a lot of recreational joggers/weekend racers run their races.
Well, I’m not contemplating a marathon anytime soon, but I am focused on reducing my 10K time. I created a Microsoft Excel spreadsheet (that I can’t seem to attach to this post! Check out the copy in pdf format, it’s easy to re-create) that I use with my Gymboss interval timer. When I’ve finished my run, I ENTER: the total distance in miles, total number of walk/run cycles covered with my Gymboss interval timer, number of seconds for each cycle (walk versus run), and see what my average running pace was for the running that I did in that specific workout, and thus the predicted 10K time if I were able to keep that running pace constant for the entire race.
CLICK LINK TO SEE—>
Did I forget to mention that I love my Gymboss interval timer!