I've been doing to run/walk method of running, following loosely Jeff Galloway's plan for about a year and a half. I think it keeps me from getting injured. Today I decided to change it from 5/1 to 4/1. According to his plan of calculating your ratio from your fastest mile, I probably should only be doing about 3/1.
I read some time back that short, low to the ground strides help keep injuries at bay. I think maybe I am ready to try to lengthen my stride a bit. I tried it last year but it resulted in a hip overuse injury, but I wasn't doing any foam rolling then either.
I warmed up really slow in my first mile today but I had some good negative splits by the end.
By all running standards, still very slow, but for my age, I'm ok with it. Also, I really try to go slow for all my training runs. I usually can go a bit faster in a race. I don't think a ten minute mile pace is in my future, but maybe an 11 minute mile pace...