Whenever we coached our running programs (5k and half-marathon) we always had a mix of walkers and runners, and some walk/runners. Even when walk/runners had built up the strength and endurance to run the entire distance, we strongly encouraged continuing with a walk/run.
I always said that it was the ego that prevented most of us from adhering to our intervals. After all, if you can run, why walk? Walk/run workouts and racing will prevent injury and soreness and allow for more complete recovery between walk/run intervals.
Well, unlike I usually do, I took my own advice. With my son, FitBoy, at home with my husband, I dashed out of the house for my second "run" in over two years. [I had two knee surgeries in 18 months and then got pregnant with FitBoy.] My first "run" was yesterday.
I loved this workout:
Walk briskly for 3 minutes/Run or jog for 3 minutes.
That's it. Rinse and repeat.
I went for 21 minutes (yes, that's a grand total of 9 minutes of running) and had time to come home, stretch, and do some foam roller stretching and 3 sets of Pilates abdominal exercises. A great reminder of how much I miss running and love working out to Vampire Weekend! I used to be a running purist and didn't believe in running with music, but let's be reasonable: I needed the motivation.
Tomorrow is a good day for rest for many reasons. No official workout, but I'll be going on a long walk with my family.
