A couple of years ago a lady I helped train with Galloway and I ran the Chickamauga marathon using a 6/1 ratio. We trained for the marathon with the 10:30 group on our Sunday runs. She dropped the walk breaks at mile 20 and finished in 3:55. I continued with them and finished in 4:10.

I have not met anyone using 2/1 and/or 3/1 who went under 4 hours. Which isn't to say it can't or has'nt been done. But the speed between those 1 minute walks would have to pretty decent.

Hi Nick,

I was training for my 1st Marathon recently I will honestly say that having to run Time Ratio's of 2/1's and 3/1's seemed very constrictive. I didn't like them! Especially If your a person that really want's to be able to Run enough to know that you accomplished some distances during your run.

I have been using the Run/walk Ratio's for a couple of years and have found that I could get the same results using 5/1's or 10/1's But after awhile if you use any kind of timer watch, you may find your self tied to the Bells and chimes to tell you went to run and when to walk? Can you get any kind of enjoyment out of your Long Run or Race?

So I have switched to using more of a Distance Ratio I could set my Garmin to a certain distances of either 1/2 mile, 1 mile, 1 1/2 miles and or 2 miles. Because I read that most Marathon will place their water/aid stations at about 1 1/2 miles to 2 miles.

But recently I have felt more "Freedom" to choose my own Distance on my Routes. I run to land marks such as houses, or a specfic street. I know the approx distance from previous messured Runs. But I find that is more Fun to Run when I don't have some Blasted Beeper telling me what to do!

True, if your a "very" fast Runner to be able to Run fast during the 2 minute Run segment that's Great! But if you a very slow runner like me I think that the 2/1 ratios would slow me down with more fustrations of not getting anywhere than any over all improvement.

But that's all my 2 cents worth... it's really up to what you want to do?

Forestina

quote:<HR>Originally posted by Forestina Gump:
Hi Nick,

I was training for my 1st Marathon recently I will honestly say that having to run Time Ratio's of 2/1's and 3/1's seemed very constrictive. I didn't like them! Especially If your a person that really want's to be able to Run enough to know that you accomplished some distances during your run.

I have been using the Run/walk Ratio's for a couple of years and have found that I could get the same results using 5/1's or 10/1's But after awhile if you use any kind of timer watch, you may find your self tied to the Bells and chimes to tell you went to run and when to walk? Can you get any kind of enjoyment out of your Long Run or Race?

So I have switched to using more of a Distance Ratio I could set my Garmin to a certain distances of either 1/2 mile, 1 mile, 1 1/2 miles and or 2 miles. Because I read that most Marathon will place their water/aid stations at about 1 1/2 miles to 2 miles.

But recently I have felt more "Freedom" to choose my own Distance on my Routes. I run to land marks such as houses, or a specfic street. I know the approx distance from previous messured Runs. But I find that is more Fun to Run when I don't have some Blasted Beeper telling me what to do!

True, if your a "very" fast Runner to be able to Run fast during the 2 minute Run segment that's Great! But if you a very slow runner like me I think that the 2/1 ratios would slow me down with more fustrations of not getting anywhere than any over all improvement.

But that's all my 2 cents worth... it's really up to what you want to do?

Forestina<HR>

Dear Forestina

You may find that your watch and beeper are your best
friends at mile 21. You will be able to break the distance down into managable segments when fatigue creeps in.
The watch and beep will give you a psychological edge
in the later miles. You will find that your marathon is
more enjoyable. That is just my opinion after running 15
marathons the last 3 years. I ran slower at 5-1 and 8-1
than 3-1. In relative terms I am no speed demon. Jeff
advised me to use the shorter intervals at his running school and shorter intervals have improved my marathon times by
40 minutes. Good luck in your marathon.
e-coaching.

Dear Forestina

Sounds like the Garmin may be the way to go. Maybe
you should set it at 1/2 mile and take walk breaks every
half mile. I'd just run using my natural gate and not
get too hung up on form. I wouldn't even keep track
of my pace. Just run what feels natural. Try to run
so you can hold a conversation with your training partner.
I run by myself, so I try talking to myself. People think I am
crazy, but it works. How far are you going on your long runs at this point? When is your marathon? I am sure you will
be fine and do great on your first marathon. Sometimes
when I am tired on a long 20 mile training run, I stop
off the side of the road and visit with someone for a bit
in their front yard. This gives me an extra rest. I
have run some of my best long runs after shooting the bull
with some one. Good luck on your marathon!

It's kind of funny because both marathons I was a part of I thought I had a strategy and both sucked. So I talked to a marathoner one night who is the head of my club. I bought a heart rate monitor, and now I am running long runs based on my Hr not so much pace. Although they both coincide sort of speak for me. He said whatever your goal 3:30 or 3:15 which is mine stick to it. He did it in 3:07 and said that he went into like the 16-17th mile and felt great, and started going crazy like high 6's splits.Then he slowed down and realized STICK WITH THE PLAN. That is where I made my mistake. You feel good, and go away from your plan. Find a plan, find out what pace you need to implement it, and do not ever deviate from it, no matter how good you feel.