I was walking (I thought) fast in the tri, and got left in the dust of a racewalker. She was keeping up with the slower runners easily.

Back when I thought I'd try to run again this spring, I timed myself doing 3 miles running and 3 miles walking.

They were the same! Clearly the couple times I walked during the run I walked very slowly trying to recover before I picked up the pace to a run again.

So I ended up with the same speed, and in a lot of pain. Much pain, no gain.