Using a Jeff Galloway run/walk plan to enter ( and finish!) my first HM - my last two longruns of 14K and 15K started to test my mettle - and I realised that I was going at it too fast , close to goal race pace - so taking his advice, I lowered the running walking ratio and "relaxed" a bit for my 16K longrun this morning. I had tried out this low ratio in shorter runs of only 6K - and thought that this would be much easier - a pace of a minute per klm slower than what I had been doing.
BUT -- I found the 16K to be VERY trying and tiring!! - even when considering that I walked half of it!!!! He says that the longrun is to increase/improve "endurance" and the endurance benefits of a long run are the same regardless of how fast or slow it is done. That may indeed be so - because this 16K really tried me. My plan has me doing out to 21K over the next 5 weeks - and I am now seeing that even at a low pace, it is going to test me!!! How I will manage to do it at goal race pace , I don't know - maybe that is why he says that a first timer should have NO time goal at all??