Run Pace

David Sacoman

 In the early miles of the marathon for a IM and half marathon for a HIM if you are having trouble finding the pace and end up running too fast is there any benefit to taking a longer walk break at the aid station to get the EP+30 and the MP+30 for the early miles of the run?

Al Truscott

 I suspect not. Consider a 4 hour bike ride, the first hour of which is done at a hammerin' pace, say 90-95% of FTP. You rest about 2-5 minutes for natural break, etc every hour so so and do the rest of the ride at 70-75%. Then compare that ride to one in which you go @ 70% for the first hour, and take no or minimal breaks, Under which scenario are you more likely to bonk during the last hour, i.e.,  need more calories fluids during the ride forcing you to slow down before the calories get to work?

My belief is that the value of the slow pace in the first hour of the IM marathon is that it allows us to take in sufficient calories and fluids during that time to stave off glycogen depletion and dehydration for as long as possible. Running faster than EP + 30 will burn up too many internally stored calories and boil off too much water to be able to recover from just by walking for 30 seconds more or so. That's my theory, anyway.

Joe Matchette

David - there was a post a while back that looked at a variety of scenarios (can't find it -- sorry..but I think it was a response from William Jenks). Bottom line - Yes, there is a benefit to walking to get your pace back on track. However, the sum of the two -- (a) a too fast run and (b) a longer than normal walk -- is a greater "TSS" than just running at (c) on pace and taking a (d) normal walk. A + B > C + D. That being said, if you find yourself running too fast you are well served to take the longer than normal walk. It is the best you can do to "fix the problem" and get on with your race.

Steve West

Here's a related question: If running on pace and walking 30" per mile, is there any advantage or disadvantage to doing a 15" walk every half mile? Same amount of walk time and normal paceing otherwise, only diff is shorter more frequent walk sessions. Any thoughts?