Topic: run/walk method for IM
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Patrick
CA
Member Since:
08/28/2006 Total Posts: 67
2.2 Months Ago
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I'm training for IMAZ in November and have been reading about the run/walk method for the run protion. It suggests that you run for 9min fast walk for :30sec. I've done a few marathons and some 1/2 IM and have never tried this method. My best time for a marathon is 3:34 and for the 1/2 IM is 5:13 but with the IM being a totlly different ball game I've been thinking about it.
Has anyone every tried this method for an IM or a marathon and how did it work for you. They say it's a great way to keep you at a steady pace for the whole race and you don't have pace fading.
Pat.k
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Re: run/walk method for IM
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Run Fox Run
OR
Member Since:
02/25/2005 Total Posts: 64
2.2 Months Ago
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Patrick,
I am not sure what an IM is but I did do the run/walk method for the Whidbey Island Marathon in April and had a personal best!! ON a hilly course - hills right to the last mile. So...now I will tell you that I adjusted the run/walk times for myself. I walk 45 seconds on every odd mile beginning at mile 3. That is how I train and seems to work best for me. Now, I have read Jeff Galloway's book on this and I realize he recommends walking sooner than what I do. But no matter what that walk break seems to have an accumulative affect that works well. I am training for the Marine Corps Marathon right now and I am feeling marvelous. You are probably younger than me, though.:-) Let me know what you think, try it on a training long run.
Nadine |
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Re: Re: run/walk method for IM
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Patrick
CA
Member Since:
08/28/2006 Total Posts: 67
2.2 Months Ago
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Nadine, IM = Ironman
Thanks for advice. I tried it yesterday on my long run and it was amazing what fast walking for :30sec can do for you... I started out not wanting to do it but, my legs were heavy after a long week of training. I started my first walk after :40min then every 9 1/2 minutes after that. When i started running i was at a 9:20-9:25 pace. After 2 run/walks my legs started to feel fresher and my pace picked up by :15-:20sec and my last 2 miles i was running a 8:40-8:45 pace. I was blown away that a little :30 sec fast walk could do for you.... I will be doing the run/walk method on all my long training run for now on. On race day I will walk through all the aid stations which are about evry mile. So that will be perfect..
BTW i'm 43 i'm not that young!!!
Pat |
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Re: run/walk method for IM
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
2.2 Months Ago
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Old Man!!!
;o) |
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Re: Re: Re: run/walk method for IM
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Run Fox Run
OR
Member Since:
02/25/2005 Total Posts: 64
2.2 Months Ago
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Pat,
One question - did you just watch your watch the whole time? How did you keep track? Do use an alarm system?
Nadine |
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Re: Re: Re: Re: run/walk method for IM
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Patrick
CA
Member Since:
08/28/2006 Total Posts: 67
2.2 Months Ago
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I have a Garmin 305 watch which has GPS on it so i'm able to track my pace all the time.
pk |
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Re: run/walk method for IM
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Joy
TN
Member Since:
11/02/2005 Total Posts: 109
2.2 Months Ago
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Hey Patrick,
I have used this method successfully in 6 of my 8 IMs. (The other two were mostly walking and a little lying on the side of the road.) I don't time it, but I walk the length of each water stop that comes around every mile or so. It's SO effective in helping you get your HR down and getting some nutrition in, that I can't help but do it in half IMs too. Those IM marathons that I've actually done this successfully in I ran in 3:36-3:54 range. We won't discuss the others. But my point is that you can have a fast race while walking each mile. A friend of mine has done 25 IMs and still uses this method to run lots of sub-4s, and he's >50! I usually don't hit a wall at 18 or 20 miles like so many people do. If you want to talk about it any more, message me! Good luck! Joy |
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Re: run/walk method for IM
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Michelle
WA
Member Since:
06/20/2007 Total Posts: 36
2.2 Months Ago
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I just did my first ironman this weekend, so this walking through the aid stations is fresh in my mind. I also took the time to fill up a sandwich bag and a surgical glove that I grabbed from my T2 bag with ice from the stations. I would stick the baggy in my shirt and a hand in the glove. I would also grab ice and put under my hat. It was around 85 when I started the run and I don't do well in heat, I think that helped alot to keep my temperature down and was worth the extra time it took. I didn't do Joy's marathon times, wow, that's impressive, but was happy with my effort. I finished with a good run pace (it got cooler).
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