Run/Walk/Run discussion

[jpholic]

I'm planning on implementing run-walk for the marathon. I am thinking along the lines of 5k then walk/trot .4 to give me enough time to refuel and get the heart rate down. I want to break it down into seven 5k's with a walk after each and a final 2 mile push. I think it's more digestible that way... in my mind.

Today, Miss Thrills & Chills said I had to run 6.5 miles and I used a 2 mile race pace and .20 walk breakdown to see if I liked it.

I really want a sub 1:53 for the half marathon so thats kinda where my head is right now with what race I will push on. If I pull that at DL in Sept or WDW in Oct, then I want to push the MW 10k for a new proof of time.

I'd be very happy with a 5:00 finish for the marathon.

 

[col1]

Today we did the local Dumb Dutchman Half marathon, a flat-ish course mostly on crushed cinder trail. It promised:
A FREE BEER & HOT BREAKFAST WITH EACH ENTRY IN EITHER RACE. There was also a half of a half (6.55 miles).

Learning from my mistakes in my last half marathon attempt (see above) I utilized a 3 minute/30 second run/walk strategy for almost the entire race, even from the start. The plan was to do a slower, more manageable pace for the first half, then pick up the pace for the second, and then see what I had left for the finish. The thought was to conserve for the end. It worked out pretty well, although when I look at the paces, it seems that I flipped the two main sections - going a bit faster for miles 1-4, then slowing a bit for miles 5-9. So I think I need to work on that some more. Also, walked through water stations and fueled with gels every few miles. But the plan did work as I had enough energy to go full out for the last couple of miles and finishing at 2:20:57, a minute under my target of 2:22(POT for Dopey/Full). I was very happy with that. And no cramps like last time.

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Congratulations on hitting your goal