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run/walk combo for 1/2 mary question

btchance2010-05-02 01:47:15 +0000 #1
Hi ladies - I've been missing for a while, but will be back next week

Anyways, even with my crazy schedule I have been getting in some run training for my 1/2 mary in November. As I'm usually pretty tired from work and not able to do as much running during the week as I like, I have adopted a run4/walk1 minute routine during my long runs. I'm trying to decide if I should keep this up for the race or to switch back to my old method (run bw/n aid stations (about 3 miles) and walk the aid station). Right now I'm coming out of the runs feeling like I have a lot left to give, speed and distance rise. I'm up to 8mi LSD. My goal is to get in 2 runs of the 12 - 13mi variety before the race. Right now I'm looking at my options as:

1) run4/walk1

2) run 9/walk1

3) run the whole thing except aid stations

4) up the tempo on the run for 4min/slow run for 1min

I know I can run the complete distance - that's not the issue. It's getting my time down. Please let me know if you ladies have any opinions. As many of you know, I'm not exactly a speed demon, better than last year, but still slow.

Thanks!


rocknrollgirl2010-05-02 02:03:08 +0000 #2
BT,

I just stumbled across Jeff Galloway's website that advocates this method, and I have been usuing for two weeks in training. Even on my shorter runs. My times have been the same or faster and I feel less hammered at the end. The theory behind it being that you actually will run faster at the end of the race because you have unloaded the lactice acid from your legs early on.

I have a big race coming up in two weeks, and I was thinking of using it too. It is scary to me, because in order to really get the benefit from the walk/run thingy you have to start the pattern right at the beginning of the run. I usually do not walk in a race unless I am floundering and cannot put one foot in front of the other.

So for a 1/2 mary, my advice would be to try the 4/1, or maybe a 5/1.

I would be very interested to know what you decide and how it pans out for you.
Grog2010-05-02 02:15:48 +0000 #3
In training for a half-marathon last year I ended up walking 1 minute per 20 minutes, but starting with 1/5 or 1/10 is pretty good too I think. Maybe 30sec / 5 minute would be reasonable too. I think walking for one minute is a pretty long time.

It IS important to start putting in the walking time BEFORE you feel tired, on a "scheduled" basis. Then you don't feel like a looser when you're walking (big mental impact).

During the race itself I ran the whole way but walked through the aid stations, about every other mile. That allowed me to 1) get that drink into my mouth and not on my clothes and 2) recover. It was usually less than 1 minute, but it was totally enough.
btchance2010-05-02 02:04:05 +0000 #4
Thanks ladies - I will look into it some more, and will probably try it out for this 1/2 mary and see how it goes - may change my methods for the one in February depending on the results.

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