run/walk combo for 1/2 mary question

[btchance]

Hi ladies - I've been missing for a while, but will be back next week :D Anyways, even with my crazy schedule I have been getting in some run training for my 1/2 mary in November. As I'm usually pretty tired from work and not able to do as much running during the week as I like, I have adopted a run4/walk1 minute routine during my long runs. I'm trying to decide if I should keep this up for the race or to switch back to my old method (run bw/n aid stations (about 3 miles) and walk the aid station). Right now I'm coming out of the runs feeling like I have a lot left to give, speed and distance rise. I'm up to 8mi LSD. My goal is to get in 2 runs of the 12 - 13mi variety before the race. Right now I'm looking at my options as:

1) run4/walk1
2) run 9/walk1
3) run the whole thing except aid stations
4) up the tempo on the run for 4min/slow run for 1min

I know I can run the complete distance - that's not the issue. It's getting my time down. Please let me know if you ladies have any opinions. As many of you know, I'm not exactly a speed demon, better than last year, but still slow.

Thanks!

[rocknrollgirl]

BT,
I just stumbled across Jeff Galloway's website that advocates this method, and I have been usuing for two weeks in training. Even on my shorter runs. My times have been the same or faster and I feel less hammered at the end. The theory behind it being that you actually will run faster at the end of the race because you have unloaded the lactice acid from your legs early on.

I have a big race coming up in two weeks, and I was thinking of using it too. It is scary to me, because in order to really get the benefit from the walk/run thingy you have to start the pattern right at the beginning of the run. I usually do not walk in a race unless I am floundering and cannot put one foot in front of the other.

So for a 1/2 mary, my advice would be to try the 4/1, or maybe a 5/1.

I would be very interested to know what you decide and how it pans out for you.

[Grog]

In training for a half-marathon last year I ended up walking 1 minute per 20 minutes, but starting with 1/5 or 1/10 is pretty good too I think. Maybe 30sec / 5 minute would be reasonable too. I think walking for one minute is a pretty long time.

It IS important to start putting in the walking time BEFORE you feel tired, on a "scheduled" basis. Then you don't feel like a looser when you're walking (big mental impact).

During the race itself I ran the whole way but walked through the aid stations, about every other mile. That allowed me to 1) get that drink into my mouth and not on my clothes and 2) recover. It was usually less than 1 minute, but it was totally enough.

[btchance]

Thanks ladies - I will look into it some more, and will probably try it out for this 1/2 mary and see how it goes - may change my methods for the one in February depending on the results.

[KSH]

Well, is there any way to do some tests before the big day?

The reason why you would run/walk is to get a faster time... right?

I know for me, I did a 5 run/1 walk combo for 12 miles and my time was 6 minutes faster than what I did when I ran 12 miles straight.

That told me, I need to do a run/walk combo. Maybe you can run a few tests?

But yea, I would say try the 5/1 (1/5) combo and see how that works out.

I also know that when I did my last 10 mile run with a 3 run/1 walk combo... my time was better than if I had run 10 straight miles.

Well, good luck and I say train like you race and race like you train.

[luvs2ride]

Hey gals,
I am also no "speed demon." I've done 1 half Mary and three full Mary's. I've ran straight through, while walking at the aid stations and I've also done my last two full marathons using the 4 minute run, one minute walk method (thanks to reading a book by Galloway). I have to be honest that my time wasn't much better (with the 4/1's) but I felt GREAT! I actually felt like I could have kept going after 26.2 (I kid you not). I believe the 4/1's and the ice baths after the race made a "world of difference." Although I run a lot less now that I've discovered riding earlier this year, I still do 4/1's when I get out there. Anyway, wanted to wish you luck on your 1/2 Mary. It's a good distance!