First off, I think being realistic for my first Iron distance race is important. Not that I do not have stretch goals, but after 5 years I have a pretty good idea of my strengths and challenges.
My fastest standalone marathon was 3:45, and I think I could go faster, 3:30 or 3:20 as I ran conservatively. However, I have no absolute proof of that.
So, I must admit that some walking is in store for me and that I might as well plan for it. So, I am going to do 10 minute run, 1 minute walk for the length of the marathon at my Iron race. At the 10 km point I plan, jah willing, to switch back to a straight run and wrap things up.
I have since changed my long-run training protocol to be 10-1 practice. I have 2 months to go before my race.
Anyone else have any personal success/horror stories about this strategy?
Last night was my first time ever running 10-1 and I found that my HR average was lower during the run portions and that I was able to hold a faster speed than I otherwise would have on a straight LSD training run. I also felt less dehydrated and trashed.
From my own experience/thoughts i wouldn’t recommend a set 10-1 walk/run strategy for an IM in that it can get sort of out of whack if for example your 1 minute walk ends at like the base of the steepest hill (which might be better to walk) or the 1 minute walk ends right before an aid station (which again might be better to walk as you fuel) this would then make it so you are either walking more than just 1 minute every 10 or you are not being as efficient with when the best time is to walk. I would therefore look at course map and designate certain hill sections to walk and for the overall marathon walk the aid stations only- if you are doing a walk-run strategy this might be a better choice because it’s easier to drink/eat while walking and it will give you and exact point to start and stop your walk. Just my 2-cents.
I walked through all of the aid stations, so yes, I guess I’ve used this method. But I agree with the previous poster and recommend not being a stickler for time - instead use aid stations or other landmarks. I found it much easier to get the coke/gatorade down by walking for a minute through each aid station.
I’ve never run a marathon (or one in an IM), but I use the run-walk in half marathons and half ironman races.
I’m not new to running - it is my strength actually - but I find that the walk breaks (a) do NOT cut into my overall run time, and (b) keep my feet from feeling trashed. I think they help mentally, as well.
I find out in advance of a race how far apart the aid stations are located from one another. (I plan to walk through each aid station, for a minute or a bit less.) I then do some long runs based on this estimate. So, let’s say for argument’s sake that there is an aid station at each mile, and you estimate a 10-minute-mile pace in your race. You would then do your training runs with a 9-minute run, 1-minute walk period. Repeat.
If you want to try this, then also bring a fanny pack with water/food on some of your long runs. Try drinking water (and eating when appropriate) at each walk break.
Here is my experience with a similar strategy, but not using an exact 10-1 split. I do a short, fast walk through the aid stations to ensure that I am drinking the fluids instead of splashing them all over my face and torso. My IM split for the run has a range from 3:12 to 3:29 in the 5 that I have done. I just run a steady pace from aid station to aid station and then the walk will be no longer than 15 seconds +/- a few. Depending on how close the aid stations are together I take in food/drink at every aid station or every other. I think that the 10-1 system works well but needs to be tweaked depending on the course. It is also important not to give in to the temptation to walk “a little longer just this once” or you can end up doing a 20 minute walk which will really mess up your time. It is important to keep moving “fast” and limiting your walking to avoid the dreaded 5+ hour marathon split
Similar to other posters above I too walked the aid stations to make sure my nutrition got in and not on me and ran in between. If you are doing an “NAS” of “WTC” race most likely the aid stations will begin and end with a porto-john…don’t start your walk until you get your first cup and NO walking past the last porto-john…simple and repeatable and you don’t have to rely on your watch or doing the math from you watch…BTW, I did a 4:20 marathon in my IM using this technique and was never “in difficulty” (sorry couldn’t miss the Phil Liggett subreference)…YMMV.
I suspect there are a great deal of liars doing Ironman distance races. I’ve done a run-walk 4:15 where I ran 5 and walked 1, and, according to the results, passed over 700 people to finish in the top third. Since I saw a lot of different people during the race, I’d say that (a) most people “run” an IM at a jog (at best) and (b) they fudge on how much they walk. Obviously this doesn’t apply to those going under 11 hours, but more to the people who don’t train 15 hours a week. People, especially guys, have this macho thing that the run part of the race is all about running the whole thing. For me, it’s about getting from point A to point B the fastest. Not only will you pass the macho men as they tire out, you will extend your endurance, save your legs, and better execute your race plan. AND, to answer your other query, I would train for it.
All, thanks for your opinions. I was planning on adjusting the walk-run strategy according to the aid station locations, which should be about every 2 km. I’ll know soon exactly how far they are placed apart, but I think that getting the 1 minute walk in will actually help, rather than hinder (so maybe 11 and 1s). Walking only the aid stations, which will probably last just 10 seconds would allow me to get fluids in, but I wouldn’t get the benefit that a walk for 1 minute will provide.
With my race goal time, I will not be dogging it during the run portion, and if things feel great at the start of the second half I can always speed up.
I scoff at the people who walk-run at races, but perhaps I shouldn’t. Walk-run may not appeal to the superheros, but strategy is very important to me for good race execution (it is a big mental game for me). Walk-run pace bunnies show up at races in my neck of the woods down to 3:20.
I don’t consider myself to be in the "fast " category yet but I did have 2,000+ behind me after the bike at my last IM. Would you agree that by mile 15, 70-80% of participants are walking?
Do this. Run to the end of every aid station. Grab two drinks or whatever you prefer. Relax, let the HR settle and take in calories (walk your minute) Most people end up walking during the marathon anyway, might as well have it planned.
I would also walk any section of the course that will cause a significant upward shift in HR–hills (most people can walk them as fast as they run)
For everyone’s info, here are the curves from my 725X.
The first one I ran the whole thing. I remember feeling quite beat up.
The second is the walk-run strategy. This included a cool down at the end.
I will note that I did not push the second run as it was the first time doing the 10-1, but these should be comparable anyway.
While the average HR is only 3 beats different, the max is almost 20!
Thoughts everybody now that we have some data? The courses are identical for the first half and then different for about 5km and then the same again. Got to have some variation n’est-ce pas?
I recommend more of a 10r/30 sec walk instead. I did this at Tupper Lake a few weeks ago and had a 1:40 split (with last 5 miles the fastest - 37 min).
I’ve done IMFL by walking every other aid station up to mile 20, and from there just ran through the stops (grabbing and going) - run split 3:44
I’ve done IM Wisconsin with walking through every aid station (mistake, because they truly weren’t every mile, some were closer than that) - run split 3:45
At Kona - plan was 10/30sw, but my HR was so freaking high the first 10 miles it was all I could do to walk only every 5 minutes (after that things settled down a bit). Best run time at Kona (2x) has been 3:59 (last year was 4:06).
BTW - I’m now 48. This year I hope (knock on wood, good conditions) at IMFL a run split of 3:40 using the 10r/30sw.
the first one, where you ran the whole thing, you went faster and it was hard
the second one, where you walked parts, you went slower and it was easier
I think you’ve demonstrated a couple of things here (ie. training works, going slower is easier than going faster), but you have not (unless I am misinterpreting your examples) demonstrated that a run/walk strategy will get you to the finish line faster.
I planned on walking the aid stations for my Ironman - I practiced using the 10/1 strategy - because I don’t normally walk when I run -
Worked for me. 4hr 25 min run split on minimal run training (had toe operation) - so only ran 3 times a week for 3 months prior to the race.
What I take from the data is that the walk and run for the first 21km may set me up for a potentially faster second half. If I start the second half still feeling fresh, it makes sense that I will be able to run the second half faster than if I am tired. Having something in the tank for the second half means that I will probably pass a bunch of people. Even if I stick to the same pace I should come in around the 3:50-3:55 mark.
I have my longest run before the race next week and I will put a little more speed/effort into it to see what happens when I am pushing it hard (ie how far I can get in 2.5 hrs).
ive done it. IMAZ i did a 3:18 marathon and i walked almost every aide station. but you def do not have to train to recover meaning you do not have to walk during training unless you are that exhausted. dont just walk during workouts because you expect you are going to have to during an IM, whats the point? train hard and SMART and you will do just fine. its like epecting to bonk on the bike so in training you get off the bike, lean it against something sit there by your bike and eat your food while you pretend to not be able to go on. probably a bad example but i think you get my drift
