I absolutely do not believe that anyone can run a 1/2 iron run with a walk/run strategy and go 1:15. That is 5:43 pace, a pace off the bike that is pretty fast, which also means you have an efficient energy system. The run/walk strategy is not for people who already have efficient energy systems it is for people who have bad energy efficiency. Now maybe he takes a few steps at each aide station...that is not really a run/walk strategy, that is a refueling strategy.

Well you'd be absolutely wrong
Look it up or you can listen to his podcast on Endurance Corner radio ( the Bobby McGee episode in the archives) or you can listen to the Gordo interview in the IMTalk podcast archives, or you can read about Run/walk in Gordo's book 'Going Long'
... you choose




... says who?
John Newsom (IMTalk podcast) just ran a 2:38 marathon, 2 weeks ago, Run/walk. The guy is a 9 hour ironman
and no one I've heard interviewed on this technique is using your so called 'few steps refueling strategy'

Many many years ago, I was one of the fastest guys in my high school. I actually got injured doing squats with a lot of weight during off season football training. I hated track and didn't want to be on the swim team back in those days. I refused repeated requests to join either.

After my back injury, I was limited to track running only for about 3 months. I started out jogging a lap, then walking a lap. Jog, walk, jog, walk.... I used to start in lane 1 go to 8 and back down every day for last hour of school (athletics). Then I got to where I could flat our run a lap.

Nothing absolutely nothing will build speed like running intervals.

I'm so out of shape now I am working on endurance only. I will be adding intervals in the next year to get speed.

It is the same for swimming cycling. If you want to get faster, you have to do intervals. You have to push yourself. If you want speed, then you have to train for speed.

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You will remain the same person, before, during and after the race. So the result, no matter how important, will not define you. The journey is what matters. ~ Chrissie W.

Runners scratch their genitals and adjust their junk at stoplights. Joggers look at their reflection in the building and adjust their color coordinated clothing.

Nailed it!!!!

Also:

7.5mph and above is running, sub 8:00 min pace is jogging.

If that is true then that is indeed pretty impressive. He must be hauling arse when he is actually running. In any event I confess that I am still biased because I don't consider walking 50% of your long RUN really a long RUN.

.

I get that - I used to be a miler and did lots of 400 repeats. Like you I am working on building up my base so that I can add intervals later in the year. I am shooting for a sub 1:30 Half Mary in March to start my season. If I could run/walk a 1:15 I would but I don't think that is a possibility for me...

The concept behind it is to keep the legs fresh from the start, an example ratio being: run 9 minutes, walk 45 sec. The walk is a power walk, which keeps you moving, but lets the heart rate drop and the muscles unwind, as different msucles are used in walking. It is like a 30 second reset, after which time the spring is back. If you're walking from exhaustion then it's too late. The intention is to walk early and storm home with no exhaustion

I've only done it a few times, but have applied run 960m, walk 40 m. The watch beeps 20 times before you even feel tired, and you've done 20km. Feel like you could run forever and ready to go again the next day. I've a applied a quicker version also for a 41 min 10km

To hear Gordo describe his experience, the guys around him get ahead early in the run, but keeping his ego in check he sticks to the plan, by the back half when other are positive splitting, he comes over the top

Walking 50% is the old person's version, but I say bloody well done to the neighbours. Once you hit an age where you are injury prone and can no longer call on lost speed, what else is there .... distance!

http://bobby-mcgee.blogspot.com/.../runwalk-method.html

Ultraman:
Runner-up Colting was quite happy with his finish considering the circumstances. "I had some sort of upper respiratory infection ..." said the 2007 Ultraman champion to slowtwitch. "My crew helped me through and I followed a run/walk schedule and did finish strong, going 1.40 for the last half-marathon."

I have experimented with running this way. In long runs that I started fatigued I was always faster with a run/walk plan. So far I have not used it in races but I am going to try it.






running


jogging

Doing the math, and assuming one is following the run 10 min walk 1 min standard set forth by Bobby Mcgee, further assuming that during the walk phase one can go 4 mph, then during the run phase you have to be averaging 5:23 miles to complete a half marathlon in 1:15. I suppose it is possible for a talented runner to do almost 7 intervals like these after after a hard swim and hard bike. I don't think it is the best use of your available energy, since the demand for 5:23 miles is a world different than the demand for 5:40 miles, regardless of the recovery period - anyone who has done intervals know this to be true. I don't see why anyone would choose this option as a path to superior race day performance.

a jogger may or may not run fast, but doesn't have any set goals, and just goes out of habit.

a runner has a goal, whether it's a race coming up or getting faster by a certain time.

I have noticed during runs (jogs, whatever) that if I take a very short (minute-ish) break my legs will feel stronger during the next few minutes but I never took that to the next level of thought which would be to ask if that is actually faster that running straight through.

hmmmmmmmmmmmm

The joke in college XC was that people who used headphones were joggers.

Ha ha just yesterday morning i was out RUNNING, and some guy crossed me from the opposite direction.... his headphones were bigger
than my head!! I laughed out loud thinking "THAT is the difference between a runner & a jogger!"

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