I am preparing the Paris Marathon using the 6 month Jeff Galloway training plan, with an objective of 4:40.
With this training plan there are 2 important elements. Firstly, the Jeff Galloway training plan takes you to (and beyond for certain plans) marathon distance, the long run being at the core of the training. Secondly, the method is based on a alternating between a run and a walk, the ratio depends on your time goal.
Here are some of the elements that resonated with me and cause me to choose this plan:
”…The long run is what builds up your endurance… as you push a mile or 3 further on your LR, you increase the limits of your endurance.
…walk breaks allow your running muscles to recover before they are injured and conserve your energy so you can exercise for longer periods, which builds the endurance you need.
…by walking often and early you vary the use of the muscle and reduce the intensity of its work. Because you are not using the muscle in the same way continuously you can significantly increase the distance you can cover before fatigue sets in.
…most runners will record significantly faster times when they take walk breaks because they do not slow down at the end of a LR.
…you get the same endurance from the long run if you run slowly as you will if you run fast. However you will recover much faster from a slow long run. ”
I just finished week 14 of my training, with this weekend’s long run of 20 miles. Two weeks ago I did 17 miles. Based on my very limited experience, so far I agree 100% with what he has said. For the moment, I am trusting the plan.
More specifically…I start off with a 1:1 run/walk ratio for about 25 minutes, then go to a 2:1 ratio for another 25 minutes before moving to a 3:1 or a 4:1 ratio. On my 17 mile run I used a 4:1 ratio but was exhausted and it took me 3 days to recover. This weekend I tried 3:1 and so far, I feel much better.
I like to run by myself but of course boredom can seep in, so I have been doing my long runs in Paris, forging my way to the Eiffel Tower and back.
So here are a few scenes from my run :
I ran by the street where my husband and I had our first apartment. Such great memories.
Our place was in the 12th district and Paris built a “Green Path” (La Coulee Verte) of 4,5 km that goes from the Vincennes Forest, through the 12th, to the Bastille. This was my old stomping ground for 10 years, so it was fun to run it.
I ran to the Hotel de Ville (Mayor’s office) because I knew they had public water fountains which are a major scarcity in this city. I have a handheld water bottle and have found only 2 places on my run where I can fill it up.
I ran all the way to the Eiffel Tower, and saw someone I knew along the way, out running ! Crazy.
Then the sun started to come out. I took a short break as I had done 10 miles… to refuel, adjust my socks (my toenails hurt after my long runs and I think is because my socks are tight), tie my sneakers, and take a couple pictures. Not sure what happened with this one, I have no idea why I wasn’t looking at the camera.
On the way back I came across a great view of the ferris wheel at Place de la Concorde, and a bridge with lover’s locks. There are so many of these bridges in Paris. The mayor (I thought) was taking them down because they weigh a ton and some have fallen into the river.
Stopped by my hairdresser’s on the way back to use his toilet (NONE of the public toilets I came across were in working condition). Turned on my music for about the last 3 or 4 miles but I was feeling great. Not lagging at all, like I was during my last long run.
However, it was the first Saturday of winter sales and there were a ton of people out. Not sure I will run again a Saturday morning through Paris (or at least I will pick a different route) as I really had to weave for some of it.
When I got home I was so happy my husband had not made lunch because I was craving eggs. Eggs with chorizo and sweet potato. It was so.damn.good.
I stretched, foam rolled, and spent the rest of the day in my recent investment, my first pair of compression socks. OMG. These have done wonders for me.
Next weekend, it is speed work with mile repeats, and in 2 weeks 23 miles.
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Did you run this weekend ? See anything fun ?