Running vs. Walking Which One is In good health?

By: Dadehamill

Run from your aid station to the last water, gel, coke, sportsdrink guy/gal, whatever your needs are for that aid station. Get it and walk for 30 steps:

Last means you’re not tempted to walk all way through the whole aid station. They can be big. You’re now, hopefully, walking among people who find themselves running = a reminder to begin with running vs keep walking like everyone else.

30 steps is a hard, non-negotiable number that removes you from the decision to begin running again. 30 steps takes about 15-18?. Maybe later inside race you start running after 30? vs 30 steps. Whatever, pick a non-negotiable something that removes your will from the decision to start running again.

Walking for 15-30? at the help stations then becomes:

A tool for slowing you down early on the run. Stand a half mile to a mile out from T2. In the looks of it, about half the sphere thinks they can run a sub 3:15 marathon, as hundreds drill it at sub 7:30 pace…until they end up walking 10 miles at 17' pace. Walking the aid stations slows you down, separates you from these people who are running too fast, and focuses you in your race, a 140 mile TT, not a race on the fastest mile 8 run split, where the wheels begin to fall off for many.

A gift for continuing running between the aid stations. For the reason that run develops:

At first you won’t need to steer the help stations, at all. You don’t mull it over until you’re in the aid station.
After about mile 8 or 10, you’ll start in need of the following aid station (ie, permission to walk and take a short break) about 7-8 minutes after you’ve left your last aid station.

Then you begin trying to find it at 6 minutes out.
Then 4 minutes out.
Then 2 minutes out.
Then 30 seconds out.

Giving yourself permission to walk the aid stations, beginning with Mile 1, becomes a souvenir for continuing running between the help stations. The mental conversation becomes “Body, STFU. Keep running, don’t decelerate, and I will reward you for that effort over the following mile by letting you walk 30 steps at the following aid station. That’s the deal and that we only have to learn this game for another 6-8 miles. Suck it up.”

Walking then becomes a tactic, to hold you running and never slowing down between the aid stations, vs a failure.
Next time you go for a long run with friends, do that 1 mile on, 30? off (walking, not standing) thing. See just how little space they actually gain on you, how quickly you can get copy to pace, and long one could maintain this total pace vs them slowing down. That slowing effect is far greater and much more likely around the IM marathon.

I have Garmin 310 and I walk 30? every mile on nearly most of my training runs. I have one display screen that gives me current pace, cummulative distance, time, blah, blah and another that provides me current pace, lap distance and average pace from the lap. I hit the lap button when they get home on the mile and see myself walking for 30? at about 17-18' pace. When I start running, my avg pace for the lap is…17'. Nevertheless quickly spools down until by about .5-6 miles into the interval I’m back at the typical pace I is at anyway, had I not taken a 30? break. When I do and see this, I gain confidence in what the numbers tell me. I’m also able to reset my look at form and pace cues that I hold for 1 mile after which reset before everything of the following interval.

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