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Jun 2020
3:12pm, 17 Jun 2020
4 posts
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Blizzard
Interesting comparisons, Dvorak, between someone doing a shorter race such as a 5k and someone doing a longer run such as a marathon. Whilst the emphasis is on speed and going as fast as possible during the run intervals on a 5k, I closely stuck to a specific pace during the run interval with the intention of 'rationing' energy to last the distance. I guess it's horses for courses and what makes our sport so interesting. Good luck with your experiments.
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Jun 2020
11:44am, 18 Jun 2020
717 posts
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Muttley
On today's plod I followed the Galloway ratio of 4 min/30 sec instead of my customary 30 seconds walk on each mile. Pace came out slightly faster, hr slightly lower, and I went faster and more comfortably during the run intervals, at my own pace rather than watching the hrm. One run is not conclusive but promising nonetheless.
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Jun 2020
3:11pm, 18 Jun 2020
3,117 posts
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Wombling Plodder (Welsh Womble)
That sounds positive Muttley - look forward to hearing about your next run 
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Jun 2020
10:11pm, 18 Jun 2020
19,887 posts
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Columba
A lower ratio, WW... Yes, that might help. And perhaps on all runs, not just the hour-or-more ones.
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Jun 2020
7:46am, 19 Jun 2020
3,120 posts
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Wombling Plodder (Welsh Womble)
Columba - I follow one of the Jeffing groups and there are some very speedy ones using lower ratios. They also do it from the beginning before your body starts to fatigue - it is more of a mind thing, especially in races.
I did my marathon using 30/30 and had to be very disciplined to stick to it especially when I had abuse shouted at me during the first mile - one of the seasoned Jeffers was able to answer back and challenged the loud mouth to join us for the next 25 miles
I am a plodder so my ratios are low at the moment but faster runners could try the magic mile formula to calculate their ratios - or just have some fun playing with numbers I did increase to 45/30 during some of my training runs up to about 15 miles but due to family circumstances and a reduction in training I dropped down for the next few.
I have found that my walking speed isn’t much slower than my plodding speed - and my faster 5kms have been RW. Now that I am returning to running I am going to do a few comparisons once I get back to 5kms.
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Jun 2020
9:13am, 19 Jun 2020
19,408 posts
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DeeGee
I had a bloke (Irish fella, also in the race) shouting "encouragement" at me in Sofia a couple of years ago as I stopped running to walk exactly 1 mile in. Explained to him that I knew what I was doing, but he didn't seem convinced.
Spent much of the next 10 miles or so repeatedly overtaking him.
I've found that people do tend to shout encouragement if you're walking early on. Usually positive encouragement, of the "You've got this" type.
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Jun 2020
9:48am, 19 Jun 2020
3,121 posts
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Wombling Plodder (Welsh Womble)
Most people were encouraging - especially when my back went at half way and I had to speed walk the rest of the way (ruddy road cambers), but the guy at the start was very condescending - it was my first time at such a distance and knocked my confidence abit but the others around me were brilliant and just said to stick to your own plan. I was wearing a banner saying "Run - Walk - Run" which really helped and people knew it was my plan
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Jun 2020
7:24pm, 19 Jun 2020
19,896 posts
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Columba
WW - if I do it at all, I do it from the beginning. And often switch to run-only for the last 20 minutes or so.
I have only once run-walked a race, though.
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Jun 2020
8:13pm, 19 Jun 2020
50,278 posts
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Dr PhFleecyD
I love overtaking those encouraging people in the last few miles of a race
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Jun 2020
8:43pm, 19 Jun 2020
13,091 posts
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Garfield
Yes, me too!! Remember having some ladies pass me around mile 7 in St Neots Half many years ago (2010) and then 4 miles later I sailed past them!
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