My main marathon companion is my wife Barbara.  I enjoy running her pace as we run a marathon each month, usually in about 5 hours.  In August, she stepped on a rock and fractured the fifth metatarsal in her left foot and had to use a boot for nine weeks.  She encouraged me to run faster in my Fall races.  For the first time in 10 years I had to focus on what my goal might be.  Thoughts led to the events in Boston and, during a series of contemplative runs, I realized that I really wanted to qualify again.  

My first marathon was the Big Wild Life Marathon in Anchorage (a great event).  I ran the first half with the Galloway group in Anchorage, using 20/20, and then had to satisfy my curiosity:   What time could I run during the second half if I ran a bit faster?  I shifted the ratio to (run 30 seconds/walk 20 seconds) and kept picking up the pace.  When I computed my pace in the second half, it was only about 10 seconds slower per mile than I needed for my Boston Qualifier (BQ).  

My September event was the US Air Force Marathon.  I tried various run/walk/run strategies, on the stopwatch, and felt that 30 sec run/15 sec walk felt the best.  I stayed just behind the pace group for my goal (4:10) to avoid confusion when I took my frequent walk breaks.  I was right on pace and feeling fairly strong at 21 miles, the start of a 3-mile uphill where I slowed down by about two minutes.  A good downhill helped me cut a minute off the pace, but I needed another 60 seconds with 1.2 miles.  I was tired but because I only ran 30 seconds at a time, I had a lot of resiliency in the legs and picked up the pace.  It was tough during the last straight to the finish, seeing the clock tick over the BQ.  I was 38 seconds too slow. 

This only enhanced my motivation to qualify.  I set my sights on Space Coast Marathon in Florida.  My last long run was in the Marine Corps Marathon where I ran back to my hotel to get in at least 29 miles (which improves stamina at the end of the race). 

Space Coast Day:  Due to a potty stop, I got sorted into the starting line behind my pace group, without knowing how far they were ahead.  I relaxed and focused on 30/15.  I was on pace, mile after mile, and actually started feeling better at 18 miles.  Just before the last major course turn, at 19.5 miles, where the course turns and heads back to the finish, I saw the 4:10 pace group.  I felt strong and picked up the pace about a minute per mile to catch up with the pace group leader.  This was a mistake. 

By mile 24, I was feeling the effects of my increased effort, a steady headwind, and about 70F temperature with high humidity.  I knew I was slowing down.  In retrospect, I probably slipped below the pace needed for about half a mile.  At 25 miles, I decided to switch the ratio to 20 sec run/10 sec walk.  It worked!  My pace picked up and I ran strong to the finish-6 seconds under my goal! 

I'm still glowing from the empowerment of qualifying, overcoming a very tough patch late in the race, and making a comeback after a slowdown.  Even after 57 years of running, one can make mistakes and learn from them.

 
Sixty seconds has been found to be the longest effective walk break. Reports from thousands of runners who have used variations between 20 seconds and 60 seconds tend to show that most receive as much recovery from a 20-30 second walk break as from a longer walk.  So by shortening both the run segment and the walk segment, there is often less fatigue at the end.

Example:  Here are some options for a 3:1 ratio for a 10-minute/mile pace: 

• Run 3 min/walk 1 min
• or Run 90 sec/walk 30 sec
• or Run 60 sec/walk 20 sec

By Dr. Robert Portman  

Written by Ethan Stettner, a favorite Phidippides customer and Galloway Training Program member from Atlanta, who is running his first ultra marathon this year.