Walking in the Marathon World

I was hanging with my friends from Interurban Runners after a half marathon when I started talking to Tony Philippi of Marathon Maniacs. He happens to be the third ranking member, which in my book makes him really good. He brought up that he was aware of my writing for The Fort Lewis Ranger, and a good, lengthy conversation sparked. I showed him the article I was doing on walking and mentioned that I was looking for valid and effective training information for walking as exercise. Soon after that, he gave me some sources to talk to. After some e-mails and phone calls, I met a special person by the name of Bernadette Langdon, a woman who knows her stuff about the art of walking and competing. What she had to say on the topic follows.

It is unlikely that I would have been writing about the adventures of competing in marathons as a walker 20 years ago. In fact, I started 11 years ago (September 1997) with the intention of completing one marathon to honor the memory of my dad, who had been a POW during World War II in the Pacific. The first marathon is always the testing ground. I was the "new kid" (age 43) on the course walking with mostly seasoned marathoners. I learned a lot from these guys. For example, some races are just more difficult to achieve the results that are anticipated at the start line.

As I continued to do more marathons, it was quite clear that my faster pace was going to be achieved through walking. I could keep a more consistent pace when I walked rather than running/walking throughout the course. The drawback would be that if I wanted to achieve a faster PR (5:03:19 - set in April 1999) I would somehow need to overcome obstacles that prevented me from achieving a sub 5-hours. I could not achieve this milestone with a walking pace on the courses I chose to race. Then to my amazement, in December 2006 at the CIM Sacramento Marathon, I came within 29 seconds of my PR and realized that the sub-5 could be achieved on this course. I would have to adjust my thought process in how I would incorporate both walking and running on this course. This course is primarily downhill; my body does much better on courses where my focus stays in check. I will be attempting this sub-5 in December. This seems to be the only course among the 85 marathons I have completed that offers me the opportunity.

Walking in competition is probably the most misunderstood activity amongst outsiders as well as seasoned marathon runners. Walkers come in all shapes and forms as do runners. We are long past a society where the average marathoner finishes in sub-3s

What does it take to compete in marathons?

It takes the same determination to reach the finish line as in any sport in the shortest amount of time. Training sets the precedents; so many hours each week need to be devoted to walking determined distances. Many achieve this on their own while others join groups to help them achieve their goals. Distance is important. Whether you walk or run, endurance builds you toward your race goals.

During these training distances it's important to wear the proper shoes. Don't get caught up with certain brand names. Instead, look for what's going to give you the best results. Most specialty shoe stores have trained staff who will evaluate and suggest what works best based on your gait and body structure.

Clothing is important in that you feel comfortable throughout the race. Dress for the climate; utilize the clothes check when offered before the race.

Nutrition is key. Fuel your body with the right carbs and protein during your training and leading up to race day. There is nothing like the feeling of taking off like a bird and sailing through the course.

Preparation is key. Gels or energy supplements assist in those moments when the body needs an additional push. Always have with you what you need; don't assume that the race director is going to supply this somewhere on the course.

I cannot say enough about hydration. This is a major factor during your training - on the course and after the race. Know what your body needs and respond to it accordingly.

There are many walkers and runners who take over seven hours to complete a marathon. To those, I say your preparation needs to be your first priority. You may need to carry extra supplies with you (water bottle, energy bars, snacks, and first aid) as some courses will close leaving you to finish on your own with an alternate course that might include sidewalks and yielding to traffic. Aside from these likely obstacles, make the most of the marathon opportunity you have created for yourself.

I never set out to do more than one marathon. The feedback that I received on that course planted the competitive seed. I have yet to be turned away from a marathon as a walker. My average time is around 5:15:00/12-minute mile. I pace myself accordingly. Some races don't go as well as expected. I review the split times to see what changes I need to make and prepare for the next race. I use "rabbits" on the course when I need to. Rabbits are marathoners a distance ahead - keep them within your view and you will stay on pace. Should you pass them find a new rabbit and so on. Age should never be a deterrent; do what your body and mind is willing to do. I completed the 2004 Boston Marathon in 87 degree heat in 5:19:18/12:11 pace as a power walker.

Training Schedule

Each of us is unique in what we bring to racing. For beginners, start with 20 to 30 minutes daily, doubling to an hour after a few weeks. Your body will begin to crave this daily attention, and you will begin to add some distance into your training. Start low with 20 to 25 miles per week broken into a four-day period.

Join pacing groups as you become more comfortable. Many runner clubs accept walkers into their weekly training groups. NIKETOWN Running Club has two evenings a week with training runs varying from three to seven miles. Check their Web site for days and times. As you become more comfortable with your training, add more mileage, upping to 40 to 45 miles per week. This should go on for several months prior to the race you are entering. Training for a marathon is a good six-month training commitment. After all, you want to be as efficient as your body will allow during the race. Check the Internet for running/walking clubs in your area. Many of these people are veterans of many races. They can answer your questions, serve as a support system in helping you achieve your race goals, and provide helpful services and products. These groups provide a camaraderie that is so special and are a place where many lifelong friendships are established.

Preparation is the key to competing - go out and walk, run, or jog yourself to the finish line. A new start line then begins, my friend!

Quote: "Inspire someone with kind words."

Bernadette Langdon

Age 54/Portland, Oregon

85 Marathons/Goal: 100

Boston Marathon 2004/PowerWalker

PR 5:03:19/Trails End Marathon (ORRC - 1999)

Marathon Racing: 11 years

31 Half Marathons

Portland to Coast - 10 years, placed seven years

As you can see, this young, vibrant woman knows what she is doing, and she has proved successful on her ventures. As we make our way down the trail to the next subject - jogging and running - buckle in and get ready to change your life. I hope that every day you put on your shoes and head out the door that you know that you are different and special. As walkers, joggers and runners, we stand apart, and it shows in our lives.