Last year at IMKY2010, I combined techniques and I discuss it in my race report, which I posted here.
I was very, very hot, so I walked through the water stops to ice down and take in fluids.
Otherwise, I ran the entire marathon because I received advice that running slowly is typically always faster than walking. The heat seriously impacted my run time, but I finished and ran the entire marathon, except the water breaks.
Hope this helps. Tim
I have been reading a lot about this run/walk plan. I know some are for it and some believe it takes away from the pureness of the sport. Personally I believe what works for you is what you do! However, I do have question and maybe someone can help me. I am following Fink's program and he relies on heart rate training. How do you combine the run/walk program with the training using heart rate (target zones)?
Does walking the entire 26,2 miles count as a walk break? I hope so, because I pretty much did that at IMWI last year. I was down in Louisville last year to watch and I was surprised anyone could a run pace in that heat.
I do take walk breaks during marathons. In most cases I finish the race faster than trying to run the whole thing. I could go all out and hope to hang on for 26 miles and usually blow up around mile 18 or listen to my body and take a few walk breaks during the race.
Either way Laurie! Have fun on your IM journey!
This article might be of some help. I have done some track workouts in the heat using this method, the paces I was able to maintain were much faster than if I kept running or slowed to a jog. My coach also suggested using this method, each aid station during my first IM. The key I find is to keep your arms moving and up, or as he says, the body starts to shut down, possibly why some may have difficulty getting back into a good running pace after the walk. I do believe it helped me run the majority of the course, especially the last 7 miles or so. I also PR'd my marathon time in that IM (from my first marathon 3-4 mo earlier)-by a few seconds! Neither one of them fast, but it did help. Happy training :)
Thanks for the reply and excellent article! I found Galloway's program, but had difficulty finding one regarding multisport. The Galloway way is excellent, but it relies on you for most of the guesswork. This article broke it down nicely!
All the best,