The Sub 3:15 Marathon Thread
5 lurkers |
330 watchers
Nov 2015
12:48pm, 24 Nov 2015
3,855 posts
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Jovi Runner
As an example, in my last run/walked marathon (one of Foxy's events) I was getting pretty tired. I was running at 8:40 pace as not A race. I started RWR at run 8 mins/walk 2 mins for the last 6.2. My pace for the last 6.2 was 8:55ish with the odd one just over 9 min smiling. I dont dawdle when I walk. I can actually "walk" at 12:30 pace so if I;m only doing that for 2 mins out of every 10 I'm not losing much time. That said. at faster paces I agree you'd lose more time - although if you are slowing anyway (I don't use RWR unless I do feel I'm slowing) then maybe you wouldn't/. Anyway, it works for me but agree it doesn't work for all. My PB is 3:18 and my second fastest time (3:23) included 6 miles of run/walk.
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Nov 2015
12:52pm, 24 Nov 2015
324 posts
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larkim
I guess there is a distinction between RWR as a strategy from the outset vs RWR as a reliable plan B to avoid the wheels coming off completely!
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Nov 2015
12:59pm, 24 Nov 2015
3,856 posts
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Jovi Runner
Yes - agree. I just looked at the splits for my 3:23 marathon they were: 21) 1m - 8:48(8:48/m) 89cal 22) 1m - 7:43(7:43/m) 95cal 23) 1m - 8:52(8:52/m) 94cal 24) 1m - 7:49(7:49/m) 97cal 25) 1m - 8:34(8:34/m) 96cal 26) 1m - 7:31(7:31/m) 97cal 27) 0.3m - 2:02(6:52/m) 27cal That gives an average of 8:08 pace for the last 6.2. 3:23 pace is 7:43 average I think overall. The elevation on the last 6.2 of that course is pretty much flat with no turns so good one to use for comparison as no great variations in height or train to add to the mix! As mentioned above, I don't usually do RWR (certainly not in A races) unless I feel I am tiring but on the odd occasion I have just to save the legs. |
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Nov 2015
1:03pm, 24 Nov 2015
3,857 posts
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Jovi Runner
Looking back I'm quite pleased with that sub 7 minute mile finish 
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Nov 2015
1:06pm, 24 Nov 2015
4,838 posts
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Joe Hawk
I always stop after drinks stations, often take walk breaks but not at set times more due to how I am feeling. Personally I don't see how breaks as short as 20 secs will make much difference to tiredness, I'd rather have a better break and run for longer say 5km-5M.
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Nov 2015
9:15pm, 24 Nov 2015
2,126 posts
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Windsor Wool
positive signs here. My complete left big toe has fallen off and there is a nice new one grown underneath. I have out-grossed my 6 year old son and that is saying something. Oh, the legs are working ok again too but keeping it easy for a couple of weeks. Promise. Very positive signs for you PtB since I was stalking your training log. Time for some strides in the runs perhaps? Or maybe even some 800s? I bet you are tempted to do a parkrun even, aren't you? Walking in marathon sucks. Totally sucks. Once I've started (walking) I just can't stop. |
Nov 2015
9:22pm, 24 Nov 2015
885 posts
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dan.
Sorry to hear about your toe WW
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Nov 2015
9:54pm, 24 Nov 2015
2,714 posts
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STOOSH
WW - are you some sort of alien growing new toes?
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Nov 2015
10:02pm, 24 Nov 2015
2,127 posts
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Windsor Wool
Lizards grow new tails. Sharks grow new teeth. Why shouldn't marathon runners grow new toes? You heard it here 1st. Disappointed in myself that I fell for that debate on the sub3 thread. I do wish there was a delete post option sometimes. First rule of Fetch should be never to engage in banter with folks with completely empty profiles. Gah. |
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Nov 2015
6:29am, 25 Nov 2015
19 posts
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glucotab
Apologies for empty profile W - my achievements are pretty much the same as yours as it turns out from 5k to Half distances - I`m aspirational after that by about 10 minutes (to 30 minutes, i`ll find out next Spring).
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