So today, on my final long run, I applied the “run 10 / walk 1” and I matched my overall pace/time to my non-stop over the 20 miles and felt 10x better later in the run then I normally do.
So, with that being said, how does one go about placing this into an IM?
Do I just run in between aid stations and rely on the course for nutrition / fluids even though that would be a 8:30/9:00 run with a walking break…
or
Do I carry a fuel belt and do the 10/1 and only replenish my belt and gels when I need it from an aid station?
Walk at the aid stations even though it isn’t the exact same as 10 on and 1 off. It just makes the most sense logistically for a long race.
You can keep the ratio the same though. Say it’s only been 8 minutes and you hit the aid station, then you can walk for .8 minutes, 48 seconds. Or you can say a minute is pretty close to .8 minutes and just let it be.
If it’s been 15 minutes, then walk a little extra, or not whatever.
I don’t know but I’ve tried run/walk (Galloway), and once I start walking, I end up walking longer and longer as the run goes. For me, its best just to slow down to a tippy toe jog, rather than walk.
It just didn’t work for me. I tried it last year for a marathon when I had double ITBS, to do 8 miles, walk, 8 miles, walk, etc. Some runners have excellent results with this and a guy I know ran a 3:14 his PR in a marathon by run/walk.
The secret to it is training to do it right up front during the run. Its something you have to plan doing at the outset instead of “resorting to” at the last minute, because of injury or lack of training.
The hardcore runners despise that method, but Its harder to do than you think. Go out and run 30 minutes, walk 2, run 30, walk 2, etc (however Galloway or others do it) and you’ll find its HARD to stop and start, like that.
please don’t confuse hardcore with bigoted… lots of hardcore runners, far from despising the method, actually use it. Tom Osler IIRC was the first to recommend it, and no-one could call him anything but hardcore…
So, with that being said, how does one go about placing this into an IM?
The best way to go about this is (as someone else said) is using your breaks at the aid stations. One item that Bobby M suggests is; (if i remember the conversation correctly) do not stop and walk through the aid stations … RATHER, take the fluids etc. that you need in the aid station then walk and consume after you have picked these fluids up (therefore walking at the end of the aid station) … as soon as your :45-:60 is up make sire to get going!
One other thing that is helpful is to walk out of transition area, starting at the tent) and on to the run course (3-5 minutes) taking some calories asyou do so … this is very hard to do but really does help the body adapt
I have had athletes w/ the same experience as you and they were very surprised. The good thing is that you have done / are doing this in training and will make for easier execution on race day.
BTW … i have athletes who use fuel belts, hand hold bottles or nothing … whatever you feel good about.
I just tried the 10/1 last night for a 8.1M loop that I do, and my goal was to push the pace on the 10, and see how quickly I could recover during the 1. I was amazed as I actually was faster by over a minute than my fastest time during a straight run of the loop. And, like you, I felt much better over the last few miles of the run than previously.
I’m also thinking about how to implement this into an IM marathon. I’m doing Hawaii in less than two weeks, and will probably use the aid stations as the break. I ran with a fuel belt last night and drank and ate (GU) during the minute breaks. Not that I needed it, but I drank 21 ounces of gatorade and had 1 GU about 40 minutes into the run. My last split, after eating, was faster than the middle two legs. So, I will probably focus on eating/drinking during the aid stations so as to get plenty of fuel (problem in previous IMs), and have a ratio of run 8 minutes/walk 50 seconds, but still thinking about other options.
After you get off the bike your legs will not want to run…DUH! So stretch while in t2 (i do the lunge stretch). That will loosen the hips, quads and calf. Then on your first mile, take it easy (no timing yet). running keep it light and easy. In Hawaii the air will be hot and heavy. Key here is to run your split per mile. Run TO the aid station and then start your 1 min walk. Repeat every mile and Viola you are done. Don’t for get to stay cool with ice in your hat and shorts.
Would there be much point in that? From my understanding the benefit of run/walk would be to help prevent/delay the muscle fatigue caused by the ecccentric leg motion during long runs.
Keeping your walk breaks in the aid station area does 2 things. It keeps your breaks to the length that you want and you get your nutrition. By the time you get your nutrition in you, you are able to start your watch again and resume running. These walk breaks should be enough of a relief to continue at your planned pace. IF your nutrition is working.
The best way to figure it out is to test it. A helper could be handy to keep you from self sabotaging your own test. Do a 10k time trial with walking and another without.
I tested two athletes, one was about 15 seconds faster over 6.4 miles with walking and the other was only 3 seconds faster. I wouldn’t say either result showed an imporvement but both of them thought the trial with walking would be slower.