Ironman Run: The Galloway method?

Don't over complicate this.

Just run between aid stations, allow yourself to walk thru the aid station to eat and drink - might be a minute, might be 2 minutes.    This alone should improve your run from 6 hours to about 5 hours, maybe a little faster.

I've run 3 marathons using the Galloway method and it workd fine for me.  I'm planning on using for IMKY.

My ratios during 2 of the marathons were 8:1 run/walking.  For my third mary I was injured and my longest run prior to the race had been 14 miles.  I started off with 3:1 run/walk, did that for about the first half of the race and then was feeling good, switched to 4:1.  Still felt good at mile 18 and went to 5:1, wound with a PR by 10 minutes!  Lots of runners say if you walk it's not running, but we had plenty of people from my running club use the Galloway method and qualify for Boston!

I tracked the timing with a Nike Triax watch, there are 2 timers built into them.  My IM timex watch also has 2 timers. Good luck! 

And I don't want to complicate it anymore than it already is.  Trying to keep track of minutes seems like an awful lot when you've got other fish to fry.  I could barely remember my name during my first IM.  Having to keep track of numbers wouldn't work.

I'd still like to hear from others who've stuck to the R/W method the entire marathon and how it worked for them.

I run a 8:40 - 8:50 LSD pace.  If I can stick to around a 10:00 overall pace at IMWI then I'd guess my strategy would be to run roughly 8 to the stop, walk 2 minutes while drinking/eating...then repeat.  I do plan to experiment with this on my last long run, which will be around 3-hours total. 

If your walking, it's not a "run portion". Frankly, I don't get why people plan on walking. More people should train to run, and walk only if they  have to. I was amazed at how many people were walking at LP.

Rememeber, your slowest jog is faster than your fastest walk.

I also recall you spent a lot of energy on the swim.  You don't need a better marathon strategy.

yeah, triathlon is swim, bike, RUN not swim bike walk.  Hope you don't plan on wearing that finisher's shirt

FWIW, I don't train run/walk but I fully intend on walking the aid stations at IMAZ. 

Yup me niether and I didn't intend to walk them eitherr but the last 13 miles changed my intentions

warrants repeating. well said (and done) 

For that it's worth, I've read up a bit on the Galloway method and truly believe that it can help you maintain a consistent pace throughout a race.  I used it for my first marathon, but that was many moons ago and I was not a very strong runner.

I do remember, though, that for every minute you walk per mile, only :20 is added to your overall per mile pace. So if you run at an 8 min pace, and walk one minute, then it will take you about 8:20 to run that mile.

Not a bad deal, in my opinion. I'd rather do that than to watch my run degrade into a 13 min pace. And no, I don't plan on my run degrading into that. But I've never run a marathon after a 114.4 mile warm up.

I plan to run aid station to aid station and walk the aid stations for as long as I can maintain it. I want to finish and enjoy my first im, so I'm looking to finish (in under 17) with the best time that I can while I am still feeling ok enough to enjoy the experience.

That being said, I won't quit if I don't feel good.

Edited to add: in training, I'm only walking if I'm taking in water or nutrition.

X2.
Very good advice.

There has to be a few Slowtwitch-style replies to keep the forum warm.

Rollinbones: "If your walking, it's not a "run portion". Frankly, I don't get why people plan on walking. More people should train to run, and walk only if they have to."

Maybe I misworded something in my original thread.  I do train to Run.  I'm not training to "walk" the marathon.  I'm looking for advice on how to avoid the inevitable "walk" that I was forced to do in my first iron-distance race.  During my first IM training year I ran all of my "run" training all the way up to 3-hrs.  I've ran two full stand alone marathons, so running is nothing new to me.  I believe I would have had a much better IM-Run had I incorporated a R/W interval like many have suggested.  Again....I'm not a 12-hour finisher, nor do I want to be.  I want to do the best Ironman that "I" am capable of.

JohnnyKay: "I also recall you spent a lot of energy on the swim.  You don't need a better marathon strategy."

Zing!  
If you recall I swam for the first time in my life just 18 months prior to my first IM....nose plugs and all.  I couldn't swim 10 yards with my head under water. To come from nothing to an ironman finisher in less than two years shows that I can at least move forward in the water.  That being said...I hope to shave at least a full hour or more off of my IM marathon time.  All of the swim training in the world wouldn't take an hour off of my swim time.  But thanks for the advice.   

Funny, I was thinking that myself ... although on ST, usually at least one or two folks provide some solid data.

If you decide to do run-walk, you might want to invest in a sports watch that has a 2-interval timer ... that way, no matter what ratio you decide is appropriate, you don't have to think about it, just run when it beeps, then walk when it beeps.

All the best!