Running vs. Walking Which One is Better?

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

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

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

A tool for slowing you down too soon the run. Stand a half mile to a mile out from T2. On the looks of it, about half the sector thinks they can run a sub 3:15 marathon, as hundreds drill it at sub 7:30 pace…until they wind 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 in your race, a 140 mile TT, not a race towards the fastest mile 8 run split, where the wheels begin to fall off for many.

A reward for continuing to run between the help stations. When the run develops:

At first you won’t need to steer the aid stations, at all. You don’t give it some thought until you’re in the help station.
After about mile 8 or 10, you’ll start seeking the following aid station (ie, permission to walk and take a quick break) about 7-8 minutes after you’ve left your last aid station.

Then you start searching for it at 6 minutes out.
Then 4 minutes out.
Then 2 minutes out.
Then 30 seconds out.

Giving yourself permission to run the help 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 decelerate, and I'll reward you for that effort over the following mile by letting you walk 30 steps at the following aid station. That’s the deal and we have only to try out this game for another 6-8 miles. Suck it up."

Walking then becomes a tactic, to maintain you running and never slowing down between the aid stations, vs a failure.
Next time you select a long run 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 can receive copy to pace, and long it is easy to maintain this total pace vs them slowing down. That slowing effect is much greater and much more likely relating to the IM marathon.

I have Garmin 310 and I walk 30? every mile on nearly all of my training runs. I have one visual display unit that gives me current pace, cummulative distance, time, blah, blah and another that provides me current pace, lap distance and average pace of 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'. Nonetheless it quickly spools down until by about .5-6 miles into the interval I’m back at the typical pace I would be 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 give attention to form and pace cues that I hold for 1 mile after which reset firstly of the following interval.


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