I'm considering doing a run/walk for the St Louis marathon on April 9.
I have a question about strategy, but here is my recent accomplishments:
-- walked the LA marathon on March 19 (21 min/mile pace LOL) -- ran 11 miles last week (10 min pace) -- ran a 1/2 marathon a year ago
Trying to run the entire StL marathon is crazy: I just don't have the training. My feet were quite sore at mile 20+ of the LA walk, but all was well in a couple of days.
I'm trying to decide how to attempt the StL Marathon. For example:
-- run 1st 1/2 and then walk the rest? -- run 2 miles then walk one? (a la Fartlek)
Time is not a problem, though they close the course after 7 hours. My main concern is getting more experience with full distance and _avoiding_ injury!!!!
Trying to run the entire StL marathon is crazy: I just don't have the training. [...]
I'm trying to decide how to attempt the StL Marathon. For example:
-- run 1st 1/2 and then walk the rest? -- run 2 miles then walk one? (a la Fartlek)
Jeff Galloway's the run/walk guru, and even if he'd prefer that you buy his book to get his recommendation, surely googling his name will lead to the advice you seek.
He calls for walking "early and often" - his ideal is closer to your second example but even more so, as in some walking every mile starting with the very first. I think for people who train using his system, which builds to a full 26 mile run/walk dress rehearsal in training, he calls for one minute walking for each mile. You may want to bump that to two or four or ten or whatever you need.
I'd go along with Charlie. Run a few, walk a few. During your walking keep good running form. Shorter steps so that you land on the front of the heel of the foot rather than on the back of the heel of the shoe...which would be an overstride.
Keep your eyes on the horizon. Top of the head up. Relax shoulders.
Remember you have no toes, so you won't start clawing with the toes and creating blisters on the tips of the toes.
Alignment is important. Good posture.
Let us know how you do...in your sub 7 hour marathon.
Ozzie Gontang Director, San Diego, CA
Google "ozzie gontang" and running or "running form" or walking for some different articles done over the years. Or visit http://www.mindfulness.com/mr.html
I finished just over 6 hours. My pace was "run 4 minutes, walk 1 minute" until mile 15, and then throttled down from there. Around mile 19 it was primarily walking until a boost around mile 22.
Significant pain in my right Achilles, arches, and calves, but never enough to convince me that I was injured. Now, 4 hours after the race, I think I'll be ok. Definitely sore, but in that "good" way.
