quote:<HR>Originally posted by Beer Gut:
HAHAHA! This is hilarious! I see that at least you haven't lost your sense of humor. This is surely one of the funniest posts I've ever read here.

But don't feel restricted to only this forum, Herr Mike.

Perhaps you could straighten them out in Newbie Cafe. That C25K can't be the best program, can it?

Or how about The Track? Maybe you could teach them how to get out on the trails more, and make the Ultra/Trail runners get on the track more often?

Don't forget Multi-sport. I mean, c'mon! Bike talk? And swimming? On a running site!?

I'd stick around, but I gotta 'run.'

Lol, keep up the good work. Your "contributions" are priceless!

Hahaha!<HR>

You're not the brightest bulb are ya big fella?

Kimike

I think that you would really benefit from a higher mileage training and longer runs overall. You obviously have some real talent and overall fitness given your previous marathon results. What you need is to further condition your body into completing longer mileage beyond that 20 mile mark.

Brandy -- I am distraught that you are attempting to derail this flamefest with serious, useful advice. Just what sort of forum do you think you're in?

Kimike -- Before this thread dissolved into a rodeo clown training seminar, a number of people gave heartfelt advice on both sides of the fence. In the end, whatever works for you the best is the right way to go. As you increase your mileage, one way to give both strategies (run/walk and all-run) a try is to alternate your weekly long runs between them (run/walk one week, all-run the next, etc.).

Tigger -- Once again, a classic post.

FWIW,
Mike

http://This message has been edited by MikeBro (edited Jul-11-2006).

Howdy

Probably the number one reason I do walk breaks is
that I am one those runners who is slow in relative terms and
is injury prone. When I did marathons and marathon training runs without walk breaks I was often to tired or sore to
spend time with my family. Since I have been taking walk
breaks, my wife and daughter are much happier. I was even
able to walk with them in the mall two hours after a marathon.
Alternative methods may be more effective with other
types of runners, ie. 3 hr. marathoners I apologize for being too argumentative in previous posts. I tried to insert some humor,but it came off as being sarcastic.Good thing I am not doing comedy for a living, I'd have to try out for a "rodeo clown" Just kidding!!! I am just happy to be running. Probably the main way I can continue marathons is with walk breaks as I am injury prone and close to 50. I wish everyone the best whether they employ walk breaks or not! If yall do want some corny running jokes, let me know.
I have a few, just ask my wife.

http://This message has been edited by bullheads (edited Jul-12-2006).

quote:<HR>Originally posted by bullheads:
Since I have been taking walk
breaks, my wife and daughter are much happier. <HR>

Hey, that's super! Maybe this can be the subject of a chapter in one of Jeff's books "Walk Breaks Can Save Your Marriage."


Sherri1062, do you mind addressing my concerns regarding the 7 min/mile runners and walk breaks?

You said:

quote:<HR>Originally posted by Sherri1062:
I know people that run/walk in the 7 min mile range for marathons and they typically run 5 minutes and walk 1 minute.
<HR>

Then I said:

quote:<HR>Originally posted by zpoint2:
Really? That's funny, I run in the 7 min mile range and I've never seen anyone employ a run/walk strategy. I've run 7 marathons.

Let's do the math. Suppose your fast walking pace is 12 minutes/mile and you're shooting for 3:00 (6:53 min mile) with a 5-1 strategy, as you suggest. To do this, you'll do 30 "reps" of 5 minutes run followed by 1 minute walk. (150 minutes running, 30 minutes walking)

distance = speed X time

26.2 miles = (150 min) V + (30 min) (1/12 miles/min)

Solving for V, we get V = 0.158 miles/min.

Inverting V to get pace: 1/0.158 = 6.33 min/mile which is a 6:20 pace, which, according to McMillan[/URL" target="_blank">, is on the low end of your lactate threshold (tempo pace of 6:15-6:31 for a 3:00 marathoner) or the high end of your tempo interval pace (6:10-6:23).

So basically the marathon becomes a workout of 30x1200 tempo intervals with 1 minute very brisk recovery walk. Now maybe buried in the pages of one of Galloway's books is the magic formula for completing this workout. But for me anyway, 6x1200 tempo interval is a **** good workout, never mind 30x1200 with only 1 minute recovery!

I've said it before and I'll say it again: Galloway-style walk breaks are a good strategy for some runners, but claiming that they can be useful for the 3:00 crowd is not only ridiculous, but blatantly dishonet.
<HR>

What do you think?

210 minutes divided by 11 minutes per cycle equals 19 complete run/walk cycles. I assume you want to run across the finish line, so lets deduct the last walk break. Therefore that's 18 walk periods. Assuming you can walk 4 mph (that's a very brisk pace) you will travel 1.2 miles while walking for 18 minutes. That leaves 25 miles to be covered in the remaining 192 minutes, which amounts to about a 7:40 running pace.

If you ran the entire distance at an even pace you would have to cover 26.2 miles in 210 minutes, for an average pace of about 8:00 per mile.

Assuming your marathon pace was 8:00 per mile, your half marathon pace would be about 7:40 per mile.

So to put it into perspective you need to run at half marathon pace if you want to use a 10/1 run/walk to finish this marathon within your time goal.