Did a race in Fl over Thanksgiving...here's the short word...
1:41:26 (7:45)
first 10 in 1:19:55
last 5k in 21:31 (6:56/mile)
I knew I wasn't ready to "race", so I treated this as a workout. And an experiment. I followed the Galloway run/walk timing for an 8 minute mile pace. Galloway suggest that a run/walk timing of 4 minutes of running then 35 seconds of walking will lessen the impact and cost of holding an 8 minute/mile pace. I tried this for the first 10 miles and was able to hit 8's spot on. Then moved to running tempo and ran the last 5k just sub 7s.
It was a good day. I'm not sure about run walk thing for IM though. I think for IM, sticking the 20-30 seconds walk at the aide stations is the way to go. Maybe for the 2 miles, throw in extra walks, but after that, the aide stations make sense for the other walks.
It was a good workout and it was perfect for testing the run/walk thing. I think it helped me through this race for sure. I think for much more than 8 mins/mile pace though, the running interval would have to go up, maybe 7 minutes of running for 20 seconds of walking. But that takes us back to just walking the aide stations.
Kia Kaha
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