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LBLYKOWSKI's Photo LBLYKOWSKI SparkPoints: (3,007)
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10/3/12 12:55 A

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Yes, thanks Coach Nancy. I think I will forgo the event this year and see what next year brings. The last thing I need right now is a injury.

7/4/12: MH Freedom Run 5K - 32:29
8/1/12: SparkPeople Virtual 5K - 32:12
9/30/12: Run For The Sinkin' Roses 5K - 31.23
11/17/12: SVRC Turkey Trot 5K-
12/8/12: SVRC Holiday Run 5K-



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THECRAZYMANGO's Photo THECRAZYMANGO Posts: 6,462
10/2/12 10:14 P

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Thanks, Nancy! I was kind of thinking I would be just asking for an injury. And, no one wants an injury! Thanks for being honest. Sometimes your friends don't want to tell you or rain on your parade..

-Savannah

Not worth having is easy!




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ACICEDA's Photo ACICEDA Posts: 534
10/2/12 1:25 P

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Thanks for a great discussion. Learned a lot on this topic and what is going on with my own HM.

SEP12: Rock N Roll HM: 3:04:04


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LADYRINO's Photo LADYRINO SparkPoints: (55,091)
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10/2/12 11:47 A

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Thanks Coach Nancy for the description of the "break point". I started my half marathon distance "racing" (just against me as I tend to the among the very very back of the pack) at a full walk. Slowly I have been increasing walking speed, to now I do a slow run/walk combo. I have found in training that the walking speed is now to the point where it feels better to "run" than to walk. Your description just turned on the light bulb to me of the why. Happy to understand that next level of "I have come this much further" =). Countdown for halfmarathon #10 is 5 days and will be working on my break point the whole time and then to start tackling the next speed level =)

"When I first started running, I was so embarrassed, I'd walk when cars passed me. I'd pretend I was looking at the flowers."
Joan Benoit Samuelson
Olympic Marathon Winner


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10/2/12 10:25 A

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Hi SKIRNIR,

Just to clarify what I said...I did not say the 12 minute per mile pace was the break point--that is just the fastest that some people can walk without breaking into a run

The break point varies widely between individuals...the break is when a slow running pace is easier to maintain than a fast walking pace. For many of us that is between 4 1/2 to a 5 mile pace.

Coach Nancy

SKIRNIR's Photo SKIRNIR Posts: 5,175
10/2/12 10:17 A

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Hmmm, never heard the 12 minute mile break point. Wondered where it might be. As I did my half marathon walking with 14.5 minute mile average, but have done 10Ks very close to a 13 minute mile average, but can't seem to improve on that. Very interesting.

3/31/12 Trailbreaker half marathon 13.1 miles in 3 hours 13 minutes
4/20/13 Neighborhood Watch 5K 39:17.6
10/5/13 5K Grace Pet Fest 38:47.6
12/1/13 Secret City Half Marathon around 3 hours and 4 minutes
4/19/14 Butterflies for Hope 5K for Lupus 39:23.8 (I hurt my back a few days before, and though it was my first official 5K with some jogging, my back hurt, so was very slow.)


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10/2/12 9:13 A

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Hi Savannah,

This is tough to answer but I am a firm believer that just like a runner trains to run a half-marathon, a walker should do the same. They should commit to the same training time-line as a walker as they would as a runner. Could someone walk a half-marathon with little or no training..absolutely, however, you must look at the overall picture.

While cross training is a great thing, remember the Principle of Specificity states that in order to run, one must run. In order to walk at a race pace, one must train at that race pace.

Look at Usain Bolt...he runs every day in his training--probably covering 5000 meters in the course of a training day, but that does not mean he could race 5000 meters. The reason, we train specifically for the event we want to participate in.

And because the time frame to adapt to this type of training is unique to the individual it's difficult to say.

The average walking pace for most people is approximately 3 mph (20 min/mile), however, there are some walkers who can walk closer to a 5 mph pace (roughly a 12 min per mile pace) but they are few and far between. The reason, walking at this pace actually can be more difficult than doing a slow run...this is what the experts call "the break point" when a slow running pace is easier to maintain than a fast walking pace.

Coach Nancy


THECRAZYMANGO's Photo THECRAZYMANGO Posts: 6,462
10/2/12 8:55 A

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I have a similar question... how much consistent walking would you need to do to know if you could walk a half marathon? There a half marathon entry I could have but I haven't been doing as much walking and running as I typicallly do.. I do cross train and was lifting (except in the last two weeks).

-Savannah

Not worth having is easy!




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10/2/12 8:13 A

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Hi,

Not to rain on your parade, but you're not going to be able to get enough training in the next four weeks to do even a run/walk method. You cannot rush the process to become a runner. It's not just you covering the distance, but preparing your body's muscle bones and connective tissue, not to mention the physiological changes that must occur in the cells to do a run/walk. You may want to consider walking the whole distance. A 30 minute per mile pace is a VERY generous pace--we're talking almost 6 1/2 hours to finish your race, so I would err on the side of walking it. Trying to cram 12 weeks of training into just 4 weeks (since you would not have time for a taper) may leave you injured.

I wish you well with your decision.

Coach Nancy

LBLYKOWSKI's Photo LBLYKOWSKI SparkPoints: (3,007)
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10/2/12 12:40 A

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There is a half marathon in my town at the end of the month. My girlfriend who doesn't run regularly but who has done two marathons and one half in the last 3 years asked me to do it with her. The minimum pace for this race is 30:00 minute mile, so anyone in the community can participate.

My current 5K time is just over 30 minutes and I am not running the whole thing yet. This half is in 4 weeks. I am aware that I won't be able to run the whole thing so I am thinking I could walk/ run it. Am I getting in over my head?

7/4/12: MH Freedom Run 5K - 32:29
8/1/12: SparkPeople Virtual 5K - 32:12
9/30/12: Run For The Sinkin' Roses 5K - 31.23
11/17/12: SVRC Turkey Trot 5K-
12/8/12: SVRC Holiday Run 5K-



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