Half Marathon Race Report + Walk/run Strategy Question
First half marathon today that I didn't PR. Guess it was bound to happen. Lots of possible reasons, but I think suboptimal training was prob the biggest cause. My bad. And I really wasn't sure what pace I could do so I went out a bit too hard. Lesson learned. (I'm def usually more conservative).
I did notice something during the race that brings about the question on walk/run. I kept passing/being passed by 2 people doing a walk/run combo. I'd pass them as they were walking and they'd pass me once they were running again. We finished in about the same time. (2:25-ish). For IMCHOO, I think this might be a great idea for me as I have no expectations of running the whole thing and should prob be proactive w the walking. The marathon in IMFL took me almost 7 hours. (I think i started w the plan to walk the aid stations). I prob could have finished faster walking more in the beginning. So the question is... Has anyone ever done this and what's the best walk/run ratio to target based on my current vdot of 32? Do u actually do this in long runs or just races? I didn't see anything in the wiki on walk/run.... Thanks in advance for any input.
Edit: just found the thread on walk/run. I also got the Galloway book on Kindle and I calculated the paces but it is a bit confusing. Do u base your run/walk ratio on expected pace? And it also doesn't say what pace u need to run while you're running, and what pace for the walking portion. Gggrrrr.
I did notice something during the race that brings about the question on walk/run. I kept passing/being passed by 2 people doing a walk/run combo. I'd pass them as they were walking and they'd pass me once they were running again. We finished in about the same time. (2:25-ish). For IMCHOO, I think this might be a great idea for me as I have no expectations of running the whole thing and should prob be proactive w the walking. The marathon in IMFL took me almost 7 hours. (I think i started w the plan to walk the aid stations). I prob could have finished faster walking more in the beginning. So the question is... Has anyone ever done this and what's the best walk/run ratio to target based on my current vdot of 32? Do u actually do this in long runs or just races? I didn't see anything in the wiki on walk/run.... Thanks in advance for any input.
Edit: just found the thread on walk/run. I also got the Galloway book on Kindle and I calculated the paces but it is a bit confusing. Do u base your run/walk ratio on expected pace? And it also doesn't say what pace u need to run while you're running, and what pace for the walking portion. Gggrrrr.
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Comments
I have PR'd a half @ 2:07 in 2010 - running 1 mile walking a minute.
Run/Walk is my go to when I am not feeling it when training or am injured. I have tried many different time splits on my walk. When I walk - I DO NOT dawdle - I walk FAST. My runner friends are always a few steps behind me when they choose to do run/walk with me. to me it just mixes things up. I have done 4 min walk/1 min run, 10 min run/1 min walk. It really just depends on me and where I find my sweet spot = feeling good and wanting to continue to run! It takes practice. Technically Galloway does tell you the magic mile but I never really did it.
There is a calculator: http://www.thatpagethere.com/gallowalking.html - you can plug in your run / walk ratio and see how fast your 'running' time needs to be to hit your goal pace. The challenge with is you might be 'chasing' a number, so in my opinion, that pace should be one you actually can hit.
So...I am a FIRM believer in run/walk - I believe in EN run training and nutrition on the bike. My first 2 IM were BOTH 6:15 marathons and I walked a lot. Whistler training with EN I did a 5:19 on the marathon - running and walking @ aid stations as prescribed.
If you look at run walk and you look at all the runs we had in OS and our intervals during the week - I kind of did run/walk - as I walk most all of my recovery time.
You have time before choo - so you could practice on a few of your long runs coming up and see how it works for you.
Try different intervals and see how they feel and see what your pace is running and how you feel.
The challenge with run/walk can be....starting to run again after walking @ IM, so if it was me, I'd consider a shorter run interval, something that says..ok I am ready to run again after walking. I look at run walk as constant interval training....run fast then recover...repeat.
Good luck - happy to talk more about it as I did run / walk for about 4 years...