Breakthrough -tweaking walk/run ratio (updated)

[johde]

I'm training for my second half marathon loosely following John Bingham's "Marathoning for Mortals" Walk/Run plan. I'm 6 weeks out from the Half and I was currently doing all of my training at a walk 3/run 1. John Bingham recommended transitioning to walk 3/run 2 several weeks ago. At the time, I tried it a couple of times and it didn't seem to work out well. Well, time goes on. I countinued with my walk 3/run 1 but It's starting to feel east (most of the time).

Today, I had I think one of those break through moments. The 400m just prior to the 2 mile pole is marked with 400m, 200m, 100m, and 40yd. I started out with my normal 1/2 mile warmup and started into my walk 3/run 1. When I got to the 1 1/2 pole I decided when I get to the 400m mark I was going to see how far I could run. I made it the entire 400M to the 2 mile pole Nearly a 1/4 mile. My plan for today was to do 4 1/2 mile so I went another 1/4 mile out and 1/4 mile back walking with a 1 min. run in the middle. I got to the 2 mile mark and decided to temp fate again and try it again. For the second time, I made a 1/4 mile. I went back to my Walk 3/ run 1 until my final pair I ended up doing a run 1/ run 3. Completing almost 1/3 of a mile. I then finished with a 1 mile cool down.

Sorry for the long introduction but finally to the question. What do I do when this new found breakthrough?

Option A: Treat it as a 1 time event until after the Half. Continue 3 days a week All a Walk 3/ Run 1 with Wednesday being a bit more focused on speed (not really speed work) and Friday being my Long day.

Option B: Start makeing Mondays workouts More running and less walking, Wednesday's Workouts More for speed, and Friday's Long run. Wed. and Fri. would keep Walk 3/Run 1.

Option C: Something else?

Is there a benefit to making this type of change this close to the 1/2 marathon?

Thanks for the help.

 

[cewait]

Why not C – The same as B but pushing to a 2/2 ratio on the long runs. You indicated the 1/3 ratio was getting easy so head to a 2 run/3 walk or even a 2/2 ratio on the long runs. Obviously you need to evaluate how you feel when pushing from a benchmark but do not sell yourself short. Pushing out of the comfort zone is a good thing, as long as you listen to your body.

 

[johde]

Thanks Charles for your insight. I have been looking at playing with my walk/run ratio but nothing that radical. As far as my current training starting to feel easy, the 1 min. run feels good the 3 minute walk seems a bit long. At nearly 300lbs, I've learned to take thing easy.

To give you an idea of what I'm looking at, Here's a few of my recent runs/walks. BTW MHR is Approx 190-195BPM from a 5K race and about 50BPM is Resting HR.

THis is today's workout. You can see the extended running intervals in the HR data.

This is fairly typical of of a "speed" day.

Finally, This is my longest training run of 8 miles for this race. Walked half marathon in May. (last week was a cutback week).

If I decide to adjust my walk/run ratio, what should I do with my final long runs. The plan as written calls for 10, 8, 5, race (2 weeks early).

My current plan was 9 or 10 "slow", 7 "race pace", 10 "slow", 8 "Race Pace" , 5 "Taper", race. Should I do 10 at 3/1 ratio; 6, 8, 10, 5, race new ratio. That would give me a few workouts to dial in the new ratio. I'm thinking about trying 2:30/1:30 for Wednesday.

Thanks again.

 

[cewait]

Rather than plan on an exact ratio let’s tweak the ration as you mentioned. The 2:30/1:30 is a good first step to the 2/2 ratio I was speaking of. Looking at your end data on the August run I am wondering if a 2:30/1:00 would be a better first step? It’s a ‘baby’ step but I hear you saying walk too long, run ok but maybe a little easy. So let’s eliminate some of the too long part of the interval but keep the “I am feeling good” run locked in for a bit. Note that is this starts to go bad on a long day by all means back up to the older ratio during the long run.

As far as the intensities of the plan keep your mindset that the long runs are easy. But feel free to throw in a mile at race pace, a mile easy, a mile at race pace…

 

[johde]

Thanks again for the information. OK, so I'll try the 2:30/1:00 on Wednesday, then reevaluate for the Friday 9 to 10 miles Possibly doing a 2:45/1 and if it feels good after the half way point, end the walk lap a little early.

As far as my "race pace" runs, They have been closer to progression runs where I start out easy and slowly work toward "goal" pace or a little bit faster. John Bingham original plan called or a change in walk/run ratio in the cut back weeks. My current "goal" is about 3:15 for the half.

 

[cewait]

Thanks again for the information. OK, so I'll try the 2:30/1:00 on Wednesday, then reevaluate for the Friday 9 to 10 miles Possibly doing a 2:45/1 and if it feels good after the half way point, end the walk lap a little early.

As far as my "race pace" runs, They have been closer to progression runs where I start out easy and slowly work toward "goal" pace or a little bit faster. John Bingham original plan called or a change in walk/run ratio in the cut back weeks. My current "goal" is about 3:15 for the half.

your data suggests this is really possible

 

[johde]

I'll admit it's probably a conservative goal for this race. It's loosely based on my 5K PR for May of 43:39 plugged into McMillan Running Calculator. My current big goal race I think is next years DL Half. I would like to get fast enough to get out of the last corral. Something close to 2:45 or so but that's a long way away.

 

[johde]

Wednesday I did 4.5 miles at a 2:30 WALK/1:00 Run. Friday I did 10 mles at a 2:45 Walk/1:00 Run. My pulse started raising a little more than "easy" toward the end of the 10 mile. This next week I'm thinging about doing 2:45 walk/1:15 run on Monday and 2:30 walk/1:15 run on Wednesdy. Each for about 4 to 5 miles. I'll then reevaluate for my Long training on Friday.

 

[johde]

Monday, I did 5 miles at a 1:15/2:45 ratio and Wednesday I did 5 miles at a 1:15:2:30 ratio. Tomorrow I'm thinking of starting at a 1:15/2:30 ratio for my slow(below 13:00 mile) running couple of mile warmup. Then switching to 1:15/2:45 when I let my speed pickup slightly (still keeping it easy). Doing a total al 7-8 miles. If I find I don't need the full 2:45 I can end the lap early. Does this sound reasonable?

For Monday, I'm thinking about alternating between 1:15/2:30 and 1:00/2:00 at about 1 mile repeats for the 4 miles that are not warmup and cooldown, to see if one feels signifigantly better than the other. Does that sound resonable as well?