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

 

[sandam1]

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.

Have you looked at the Galloway method at all? If not, I would highly recommend doing so. Jeff recommends significantly shorter run and walk segments. For a 1:53 half, you are looking at somewhere around a 3 minute run and 30 second walk. Now, there are other people that do different ratios, but Jeff has the wide range of experience in what will work for "most people" and his recommendations are a good place to start.

For a 5 hour marathon, the recommendation is 60/30 or 40/20 or 30/15 or 30/30 or 20/20.