Running vs. On foot Which One is In good health?

Run from your aid station to the final 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 the way through the whole aid station. They can be big. You’re now, hopefully, walking among people who find themselves running = a reminder to start by running vs keep walking like everyone else.

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

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

A tool for slowing you down too soon the run. Stand a half mile with 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 finish up walking 10 miles at 17' pace. Walking the help stations slows you down, separates you from these people who find themselves running too fast, and focuses you on your race, a 140 mile TT, not a race to qualify for the fastest mile 8 run split, where the wheels begin to fall off for many.

A souvenir for continuing running between the aid stations. When the run develops:

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

Then you begin in need of it at 6 minutes out.
Then 4 minutes out.
Then 2 minutes out.
Then 30 seconds out.

Giving yourself permission to run the aid stations, beginning with Mile 1, becomes a gift for continuing to run between the aid stations. The mental conversation becomes "Body, STFU. Keep running, don’t slow down, and I will reward you for that effort over the next mile by letting you walk 30 steps at the next aid station. That’s the deal and we only have to try out this game for one more 6-8 miles. Suck it up."

Walking then becomes a tactic, to hold you running and not slowing down between the help stations, vs a failure.
Next time you select a long term 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 will get copy to pace, and long one could maintain this total pace vs them slowing down. That slowing effect is much greater and much more likely on the IM marathon.

I require a 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 gives me current pace, lap distance and average pace of starting a lap. I hit the lap button at the end generally the mile and see myself walking for 30? at about 17-18' pace. When I start running, my avg pace to the lap is…17'. But it quickly spools down until by about .5-6 miles into the interval I’m back at the common 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 deal with form and pace cues that I hold for 1 mile and then he will reset at first of the following interval.


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