Run Walk Strategy

Yes - start with 8 run, 2 walk and see how that goes. The key to run/walk is that you are better off doing it from the very beginning. Anything over an hour I would use run/walk.

You're thinking your body wasn't already stressed after already doing the first 114.4 miles?

I have done two 1hr 50min runs recently (no walking/stopping), at 9:50 minute/ mile pace. The plan has me going over the 2 hours from now on.

I tend to get stiff and sore at the joints after 90 minutes. Strangely i find it easier ('joint wise') to run a little faster with higher HR- is this unusual?

 I dont have the experience to know how far I could last at the higher pace so I assume I would eventually run out of steam. I did a HIM in sept with a poor milage base and had to walk a lot in the latter part.

Snce then I have been very disciplined about working in lower zones. I think its working because I cut 3 minutes off my PB in 10k race a couple of weeks ago (43:33).

I'll try counting and see if thats the case. From the little counting I have done my cadence is generally on the low side.

I think its that i stretch out more at the faster pace. I was doing 5 min hill runs yesterday. I found the recovery jog back down the hill more uncomfortable than the quicker uphill segment.

I used 9 min run/1 min walk will training for Kona last summer.  It worked very well in training.  

thanks for all the comments. I have another question.

Im using the BT 20 week program which is pretty specific.

e.g. this thurs is a 2:20 run with the main part 4x18min at specific zones with recovery and warm up/down etc

If I am  doing a run/walk do I try to incorporate it into these sessions or wont it mess up the heart rate zone goals for this session?