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IM Run/Walk question

trisumaitrisumai
in General Training Discussions
So I did my final long run prior to LP today (I know that there is on 1:40 run next week).  Had some difficulty holding the Zn2 pace for the duration due to cumulative fatigue (this has been a common theme as I found that as I approach 14+ hours/week, my body doesn't seem to handle it quite so well).  I ended up sprinkling in mile repeats at Zn2 pace throughout so I could get some time w/o putting myself in too much of a hole for next week.  Anyways, the run went by uneventfully but I was wondering re: how peeps in the haus get back up to speed once they take there 30 step walk at every mile.  Do you try to get to goal pace w/i the first 1/2 mile?  Or is it earlier or later in the mile that you reach this pace?  And what impact does that have on you?  I have tried both and found that if I go too fast then it stresses my body but if I try to get down to goal pace over the course of the mile, I sometimes don't hit my goal mile pace.

Comments

  • GMAN 19030GMAN 19030
    The "walking" protocol is through the aid stations. I'm sure you probably already knew that but you didn't specifically mention it so I just wanted to re-emphasize that point.

    I get back up to speed almost immediately.
  • trisumaitrisumai
    @ Bob, Thanks for the insight and reminder re: aid stations. When you get up to speed almost immediately, did you find that you had some more difficulty in the latter part of the race?
  • cgres123cgres123
    As you know the first six miles are to be done slower. After that things get dialed up to your pace until mile 18 then it's run your race, as by now you know. So breaking the run down to that perspective one might see the run as 3 races, easy so to speak, amp things up and then get er done.

    I run after a walk break and rev it up slowly then settle in @ pace doing the best I can with that. Coming off a walk quickly makes me feel like I have sprinted and just wears me out.
  • Gordon CherwoniakGordon Cherwoniak

    Kar-Ming,

    I try to get up to speed almost immediately as well and do a cadence check as I don't run with a foot pod.  I find that the later it gets in the IM race it becomes more difficult to maintain pace.  Perceived exertion will increase as the race moves on to keep your same pace.  You will have many discussion with yourself, or at least I do about just walking another 30 seconds or taking an extra break, slowing down etc. 

    You may need to slow down because of nutrition heat ect. but there are many other discussion that will cause you to slow down or walk that you don't really need to. As you pointed out at this point the cumulative fatigue is there and you should be well rested on race day. 

    Gordon

  • Al TruscottAl Truscott
    This is something you should be focusing on during training runs ... walking every mile for 20-30 steps, then starting up again. Not a racing re-start, but just gradually over 10-20 strides getting back up to speed. By mile 11-12, as Gordon implies, it's more of a mental thing than a physical thing
  • mgraffeomgraffeo
    It sounds to me like you're asking how long it takes to get your average pace back to "on pace", after having been slowed down by the 30 steps of walking.

    is that your question?

    There's a spreadsheet for calculating the run/walk in the execution section of the wiki. If you follow that, you should be at the average pace somewhere between 1/2 a mile to just shy of the next aid station. It will depend on whether you're looking at mile 1 or mile 20 (since the average pace is over the whole thing, it's affected less later on in the race).
  • trisumaitrisumai
    @ Mike, you nailed it. I clearly didn't describe it as clearly as it sounded in my mind ;-) I can get up to cadence within a few strides for as for getting back to the goal pace, I've noticed that at approximately 1/2 mile to 2/3 mile out is the best time for to finally catch up to my pace in terms of mental and physical effort. Starting out too soon seems to require that i dig more deeply than I want to in terms of effort level. Any later and I worry that I have to work too hard to catch up. I was wondering how the others felt or did it.
  • mgraffeomgraffeo
    As long as you hit the avg pace the step before the next aid station, you're "on pace". Definitely don't chase it quickly coming off the walk.
  • morpheusmorpheus
    Yep, ease into it. It doesn't take much pressing at all, just thinking about it seems to be enough, to make up the little time that is lost while walking (briskly) for 30 or so steps.
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