I think I may have made a breakthrough discovery .
I have used the run/walk method at many different times over the past 2 years - but have never been completely happy with it - because of my shoes!! When I walk, I basically walk "landing on my heels" and when I run I land on the balls of my feet ( as we all should! smile emoticon ) BUT this means that my minimalist style running shoes are great for the run segment - but not so good for the walk segment and i find them to be quite "jarring" during the walk segments. During a long run , this becomes a problem to me. I have tried different shoes - some with more padding in the heel makes walking better but running not as good as my "proper" running shoes. HOWEVER - today I was reading about Bobby McGee - a triathlon trainer who encourages his triathletes to use run/walk. He says that to transition to the walk from the run and vise versa takes practice ( as this is a common cause of complaint from people who do not like to constantly change from running to walking and vice versa) and encourages his athletes to carry their hands HIGH (just under the chin) during the walk segment . He further says that by dropping the hands low during the walk - that is at waist level and swing the arms long causes overstriding during the walk. So I went outside and did some experiments - ran and then slowed to a walk and holding my hands (and thus arms) still under my chin as I walked --- what it did was to cause me to cease walking on my heels and naturally forced my walking stride into one where I was landing on the balls of my feet rather than my heels during the walk segments. It also caused me to walk at a faster pace than normal and the transitions between run and walk were much smoother and overall the run/walk felt smoother and more enjoyable. All of a sudden, I am looking forward to my HM on Sunday