Hi. Sounds to me like you're actually doing fine. I've done 3 marathons, and 5 26+ milers walk/running. It may seem counter intuitive that you'll have less fatigue and shorter recovery when you've actually been exercising longer, but your muscles are indeed much less stressed. I know several people, like myself a few weeks ago at the MCM who went out too fast - in my case about 30 sec/mi too fast -- and hit hard. Three weeks earlier, I had run a very hilly 26+ miler at my training goal time -- 5 hours-- and could have gone several more miles. My recovery was about 24 hours. I was training for 4:35-4:40. During MCM, I hit hard at mile 12 and was unable to recover; I did 5:15, was utterly exhausted, and took more than 72 hours to recover.
My one comment is that Galloway is not a very good mathematician. He states many times that your walking will lose you only 20-30 seconds, regardless of how slow. I can't for the life of me figure out where he got that from or what he means really by it...it may slow him down only 20 second/mile, but most people will be affected more. If you want to either go from a pace to an overall time, or vice versa, you can calculate the speed you'll need to run at, and from there your rough mile requirements. I use the fitsense spedometer and the instantaneous speed monitor gives me a good reading. To estimate your walking time, I would use 17-19 minutes. 16 if you walk fast constantly. 15 min/mile is a fast walk to maintain when your up at mile 20 :). You can then calculate the figure you're looking for and try your 8-10 milers at that pace. If you need help calculating, let me know.. and give me your intervals times, etc.
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