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Ramping up the miles using the Run/Walk technique

bigdawg62
bigdawg62 Posts: 127 Member
edited September 2024 in Motivation and Support
Over the past 2 years I have run 4 marathons at an average pace of 10:50/mile and an average weight of 232 pounds. This year I want to run an Ultra Marathon, specifically the Wakefield Mass Run Around the Lake 12 hour endurance event. The only problem is that this year I am right now at 253 pounds, ugh. Its been a struggle trying to get my long runs in (any thing over 8 miles). Today I tried a new running technique. Its run/walking. You plan ahead of time what pace you will run and for how long and how long your walking breaks will be. The goal is to delay the build up of lactic acid in your muscles and to help you stay lose. I tried it today for 10 miles and it worked fantastic. I averaged a faster pace today than I did last week "running" my long run. What I did today was run for 20 mins at about 10:30/mile, then walk 4 mins at about 17:00/mile. You do that the entire distance, I ended up netting an average pace of 11:29/mile and now that the run is over I still feel great, now all wiped out like I usually do. This will be critical as my weekly mileage increases. I will be doing 60 mile weeks by April/May so hopefully this technique will get me there and help me to lose the wieght along the way. Oh by the way my calories burned today for 10 miles was 1900, now I can eat something good, yum.

Replies

  • bigdawg62
    bigdawg62 Posts: 127 Member
    Almost forgot, here is a handy run/walk pace calculator that is awesome;

    http://www.users.kih.net/~mewilliams/calc/
  • sallymurph
    sallymurph Posts: 56 Member
    I've been using the run/walk technique for years and it has proven very helpful. When running long distances its nice to look forward to a little walk break.
  • AnneElise
    AnneElise Posts: 4,206 Member
    Have you read the book Born to Run? I think that you would love it. It is about ultra marathon racers & an ethnic group called the running people. It was so good! I encourage you to read it.
  • Jelywa
    Jelywa Posts: 13
    I so agree, I'm just reading this book now and it's amazing. Even if you hate running you should read this book.
  • SimonLondon
    SimonLondon Posts: 350
    Who's the author? Just had a look on amazon and it brings back a LOT of results :smile:
  • SimonLondon
    SimonLondon Posts: 350
    Scrap that, just found one with so many positive reviews it has to be it :laugh:
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