General Discussion Triathlon Talk » Run Walk Strategy Rss Feed  
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2009-01-07 6:54 AM

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Subject: Run Walk Strategy

Im working on the 20week program to my first IM.

I was considering a walk through aid stations strategy and/or every 15 or 20mins.

Should I prepare for this by introducing walking into my longer  runs at this stage?

Is there a recommended walk time /frequency or do I need to try some out?

thanks in advance!



2009-01-07 7:12 AM
in reply to: #1891445

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Subject: RE: Run Walk Strategy
bugs - 2009-01-07 5:54 AM

Im working on the 20week program to my first IM.

I was considering a walk through aid stations strategy and/or every 15 or 20mins.

Should I prepare for this by introducing walking into my longer  runs at this stage?

Is there a recommended walk time /frequency or do I need to try some out?

thanks in advance!

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.

2009-01-07 8:23 AM
in reply to: #1891445

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Subject: RE: Run Walk Strategy
bugs - 2009-01-07 7:54 AM

Im working on the 20week program to my first IM.

I was considering a walk through aid stations strategy and/or every 15 or 20mins.

Should I prepare for this by introducing walking into my longerĀ  runs at this stage?

Is there a recommended walk time /frequency or do I need to try some out?

thanks in advance!



How long do you run for now without walking?
2009-01-07 1:50 PM
in reply to: #1891445

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Subject: RE: Run Walk Strategy
I watched my heart rate monitor during my IM race last year. When the HR went up too high I started walking until it came back down. Then I started running again. I thought this way I wouldn't put too much stress on my body.
2009-01-08 8:55 AM
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Subject: RE: Run Walk Strategy

Wilhelm - 2009-01-07 1:50 PM I watched my heart rate monitor during my IM race last year. When the HR went up too high I started walking until it came back down. Then I started running again. I thought this way I wouldn't put too much stress on my body.

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

2009-01-08 2:02 PM
in reply to: #1891469

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Subject: RE: Run Walk Strategy
mikericci - 2009-01-07 8:12 AM

bugs - 2009-01-07 5:54 AM

Im working on the 20week program to my first IM.

I was considering a walk through aid stations strategy and/or every 15 or 20mins.

Should I prepare for this by introducing walking into my longerĀ  runs at this stage?

Is there a recommended walk time /frequency or do I need to try some out?

thanks in advance!

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.



I did an 8 minute run/2 minute walk for IMFL and it worked perfectly! During training, I did the 8:2 for anything greater than 8 miles.


2009-01-08 5:13 PM
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Subject: RE: Run Walk Strategy
I did shorter intervals for both my IM races and they worked awesome. I even picked up 2 min per mile in the last 5 miles of IM #2 because my legs felt so good.

I do 3/1 which given my speed had me at about a 12 minute mile. I also did this during all runs over 5 miles in training.
2009-01-09 12:59 AM
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Subject: RE: Run Walk Strategy
Haven't done an IM yet (Louisville 09), but for stand-alone marathon... I second the 3/1 run/walk ratio.  It's amazing that you can maintain good pace, and that your final miles are just as quick as the beginning.
2009-01-09 6:56 AM
in reply to: #1891611

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Subject: RE: Run Walk Strategy

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).

 

2009-01-09 7:35 AM
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Subject: RE: Run Walk Strategy
Hey Bugs,

Do you ever count how many steps you take per minute?

It is possible at your faster pace you are taking more steps per min which could be why your knees don't ache as they do when you go slower.
2009-01-09 9:29 AM
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Subject: RE: Run Walk Strategy

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.



2009-01-10 4:54 AM
in reply to: #1897223

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Subject: RE: Run Walk Strategy
Running downhill causes much more impact to your body than running uphill which could explain why you felt the downhill recovery more 'uncomfortable'.
2009-01-11 11:03 AM
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Subject: RE: Run Walk Strategy
I have never done an IM or full mary, so my advice may not "count" as much as the more experienced among us.

What I do know is that I used to run my whole run. I was tired, beat and sore. So, I tried running until I was tired then adding in walk recovery. It was better, but I was still beat.

I recently attended a seminar with Jeff Galloway who promotes the whole run/walk/run plan. I started a 4/1 run/walk from the very first step out the door. I am running further then ever and when I get back still feel like I could keep going. I think it is something that you need to decide for yourself if it works or not, but I'd certainly recommend trying it to see how you feel.
2009-01-11 2:41 PM
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Subject: RE: Run Walk Strategy
Probably the best thing to do is experiment with various run/walk ratios 8/2, 8/1...etc. to find out what you are comfortable with.

I do a combination of 4/1 and it works great for me. What works for some people might not work best for you. Play around and find the right combo for you.
2009-01-11 2:59 PM
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Subject: RE: Run Walk Strategy

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

2009-01-11 11:23 PM
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Subject: RE: Run Walk Strategy
I use to run and it just beat me down physically. I would hurt so bad when a ran was over, and on longer distances... I would keep a 12 minute mile pace.

Last year when I started training for my first IM, I decided to do 5 minute walk, 2 minute run intervals. In training it worked out great! I typically kept around a 11:30 minute mile (faster than if I ran the whole way).

During my IM, for some odd reason my Achilles tendons on both legs starting hurting pretty bad on the bike at mile 80. So by the time I hit the run, they were hurting pretty bad. I tried to walk/run, but running was NOT happening. So I walked. The entire marathon in close to 7 hours. Come race day you go with Plan B if you have to.

Now days I'm training for a stand alone marathon and I'm doing a 3 minute walk, 2 minute run interval. I'm close to a 11 minute mile doing that.

Good luck!


2009-01-17 5:02 PM
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Subject: RE: Run Walk Strategy
I just did a 1/2 IM to test out my race plan for the full IM. Run was a very comfortable 1h 50m and included walking aid stations. By walking the aid stations I got in much more fluid than if I was running, and interestingly hardly got passed when walking. As Gordo says "walk with a purpose". It's not a stroll it's a powerwalk.
2009-01-19 7:32 AM
in reply to: #1891445

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Subject: RE: Run Walk Strategy

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?

 

2009-01-21 8:32 AM
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Subject: RE: Run Walk Strategy
I think I used the same plan for IMFL this year.  Where the plan  had you do specific stuff, like 4x18 min. at a certain heart rate, I followed the plan.  Where the plan was less specific, especially for the long runs, I used various run/walk plans.  I started with more like a 6-8 min. run/1-2 min walk.  Toward the end of training, I saw this wasn't getting it for me.  I switched to a 4 min. run/2 min. walk plan, and made HUGE progress.  That was the plan I used for the IMFL mary, and it worked like crazy for me.  Of course, my goal was to finish, not a certain time goal.  Try some different stuff, and see what works for you!!
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