I did two 140.6 so far. First one in Nice and I walked during the every AS after km 20 and run 4:17. I felt good during the run, didn’t walk outside the aid stations.
Next year in Klagenfurt I went 3:46 marathon (of course, better prepared with the “experience”, blah, blah…), didn’t walk at all but finished a little bit exhausted, maybe “underfeededâ€
My next big race is in 7 days in Copenhagen.
I see that many pro’s walk through the feed stations. Suppose that it’s a good thing…you drop your HR a little bit, had time to actually drink or eat, not just to throw it in your throat and hope that something luckily will finish in your stomach…
Problem is that I have a feeling that I’m loosing time… that my min/km is 5:17 instead 5:10….
I did two 140.6 so far. First one in Nice and I walked during the every AS after km 20 and run 4:17. I felt good during the run, didn’t walk outside the aid stations.
Next year in Klagenfurt I went 3:46 marathon (of course, better prepared with the “experience”, blah, blah…), didn’t walk at all but finished a little bit exhausted, maybe “underfeededâ€
My next big race is in 7 days in Copenhagen.
I see that many pro’s walk through the feed stations. Suppose that it’s a good thing…you drop your HR a little bit, had time to actually drink or eat, not just to throw it in your throat and hope that something luckily finished in your stomach…
Problem is that I have a feeling that I’m loosing time… that my min/km is 5:17 instead 5:10….
What do you do? Any advice?
I walked a portion of virtually every aid station at IM Boulder last weekend and made up significant ground on just about everyone during the last ten miles of the run. I think it worked well for me and is likely a decent strategy for most, especially during hot races. I’d rather lose small portions of time at each aid station than potentially much larger chunks of time toward the end of the run because I was dehydrated, etc.
My two best IM runs splits (3:53 and 3:57) came from doing this, just a brisk walk through the aid stations to get what I needed and lower the HR a bit and then back on my way.
For most athletes it is the best strategy if they can let their ego accept it.
*Use a fixed time … 20,30,40 seconds etc. (depending on how fast you are running mile splits) … it’s best to not start walking until late in the aid station
The Plan … run to the back half of the aid station, start walking BRISKLY, to grab what you need, contiue walking out the back side of the A.S. consuming as needed … when your allocated time is up, start running
Have a plan ahead of time and stick to it as best you can … it’s challenging to walk aid stations in the first 10-15K’s BUT it pays off in the long run
For most athletes it is the best strategy if they can let their ego accept it.
*Use a fixed time … 20,30,40 seconds etc. (depending on how fast you are runing mile splits) … it’s best to not start walking until late in the aid station
The Plan … run to the back half of the aid station, tart walking BRISKLY, to grab what you need, contiue walking out the back side of the A.S. consuming as needed … when your allocated time is up, start running
Have a plan ahead of time and stick to it as best you can … it’s challenging to walk aid stations in the first 10-15K’s BUT it pays off in the long run