Ironman 70.3 Racine : Official Thread (Page 25)

Hey Amy... So when I run, I'm typically running 9-9:30mi pace... when I walk it's around 14ish... so my combo tends to get 11:00/11:30ish per mile (while training with a ratio of 3 or 4:1)... slower if it's hot, faster if cool.  Headwind can play a factor of course too... but these are averages.

I passed the flip flop guy on the bike. Slowed down to tell him that he was braver than me before I speed off. I think its amazing he finished it! My feet were hurting in my road bike shoes, can't think about what they'd feel like in flip flops.

By the way, I do the Galloway method as well and stick to the 3:1 method and downgrade to the 2:1 ratio when it gets really hot. I go until my hp tells me thats it time to stop and walk the rest of the way. I walked the last nine miles of the run since my bad hip was giving me problems. I actually managed to pass someone running!

Did anyone else get other people's pics mixed in their packages? I got some of a woman how looks nothing like me in my package. Wish I was as beautiful as her though

I heard Galloway speak at the expo at Big Sur a couple years ago, but I have not read any of his books, so my "Galloway-style" is not exactly as he might do it.

In training, any run less than an hour I run straight through. Any run over an hour I use 4/1.

I suppose a good way to gauge the effectiveness of run/walk is to look at triathlon run splits vs. stand-alone races.

My marathon PR is 3:47:00, run at Chicago on a day with perfect running conditions (2009, I think.) I did NOT use run/walk at this race, but I did walk the aid stations by design.  Two years later, on a hotter day, I ran the marathon at IMOO in 4:36:24, using 4/1 and also walking the aid stations and all the hills. When the 4/1 ratio and the placement of the aid stations didn't agree with each other, I would just do some fudging to get back on my original 4/1 being dictated by my Garmin. I also passed hundreds of other racers, and my last 2 mile split was my fastest of the day, as I skipped a walk break and picked up my run pace because I felt good.

My half marathon PR is 1:44:?? at March Madness in Cary (very hilly for those who don't know the course, probably the toughest half marathon in Illinois). I did NOT use run/walk, but again I did walk the aid stations. Last year at Racine, I run/walked a 2:08:?? and this year (not trained as well) I did a 2:18:??

As you can see, the run/walk triathlon splits compare pretty well to the non-run/walk stand-alone results.

Russ, I'd be curious to see your Chicago time using Galloway.. you know, same course, easier to compare times.. I bet it'd be same or very, very close.  JG advocates to take walk breaks early and often (even if you don't feel like it), and toward the end of the race, do what feels best.  So in a marathon, say last 6-8 miles, if you felt great, you could just take off and run.

I think your HM comparison is inaccurate because you are comparing cold (most years) and hilly Cary to 101 degrees at Racine last year and what?-96? this year...  Btw, I would kill for a 1:44 HM   One day, I'll get there..  you are one fast cookie!

his books are pretty good... I don't agree with a lot of stuff he teaches, because he seems to really only endorse running and doesn't thing things like triathlon and yoga are great for you.... but with running, he is right on on SO many key concepts, and his method really works for me, I run, I'm functional after, I enjoy the sport and I haven't had an injury since I discovered his method... so I do what he says

I agree that comparing Cary to Racine is a bit of apples to oranges, but I did it just to show that a run/walk strategy on fatigued legs off the bike doesn't cost you any time in a triathlon. In fact, I am convinced it is the faster way to run in a triathlon for everyone except maybe the top 20% or so of age-groupers, who are at a fitness or pain-tolerance level beyond the casual participant.

I was very fit when I ran the 1:44. I was in the middle of training for a spring marathon, and it was also just one of those days when everything comes together and you do better than you have a right to.

A more typical time for me lately is about 1:52ish, not using run/walk. I have not used run/walk in a stand-alone race with the exception of Big Sur. But at BS, we stopped along the way for pictures, to see the drummers and the piano player, etc so our time was more a function of sightseeing rather than fitness.

I might use run/walk in my next non-tri run just to gather some intell as to how my times compare apples-to-apples. But since my half marathon time is generally 1:52, running a 2:08 or even 2:18 in a tri shows that run/walk is effective, especially on already tired legs.

ok my new BT pals and any others... I thought since we seem to be mostly mid-westerners that I'd throw out another GREAT tri coming up September 15h for you to register for.... You can do 1 of 4 different distances... There is a Sprint, Super Sprint, Olympic and the ever exciting 70.3 (they call it an "the extreme tri) but it's actually a 69.3 - since the bike is 55mi instead of 56 -lol... but the swim is 1,2 and the run 13.1 - lol  here is the link to LAKE GENEVA, WI... Such a pretty location - great family fun venue... swim is on the "William's Bay side of Lake Geneva" 

http://www.trifind.com/re_64885/LakeGenevaTriathlon.html

What do ya say? 

Don't mean to shed any negative light on this race, but do want to share what I found... I considered this for my half-ironman and posted a thread about it here: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... Frank Dobbs (director) has quite a bad rep.  After reading people's posts in my thread, I researched him some more and wow, lots of bad reviews.  I would probably still do the race, but I'm running a marathon the following day, so I'm out.....

oh no way! seriously??? well then... yeah, that's awesome to have a late season tri that is F.Dobbs-free!  I may come cheer you guys on!

I'm already committed to Fox Valley marathon, and that day is our packet pick up and my 6yo is doing a kid marathon, so they are running the last 1.2 miles that day

COME DO IT TOO CYN (and Amy... and OTHERS..  Water will be nice & There are 4 distances to choose from... I think I'm doing the Olympic

Btw, YES!  IT is LandRover TriRock.... Here is the link to the LATEST info... It's Sprint, Super Sprint or OLYMPIC!!  I'm doing OLYMPIC! - come one come all

http://trirock.competitor.com/lake-geneva/

Leslie

When I ordered mine for Augusta 2011 it took a few days.  They are in Germany I believe?  I also had issues. I did double check my junk email folder. Regardless had to send them a few emails to get the download URL.

Loved the quality of the pictures.

Cheers,

Hugo

Just figured out how to fill out add my race report - lol.   Who else (from here) put theirs up?

Les

Hi Leslie,

Mine and Amy's are up there.  If you need a giggle...Amy's is quite funny.  :-)