Well, Sunday's run/walk experiment worked pretty well, although not really as intended. I underestimated how hilly my intended route was (Strava says it had 3000 ft of gain) and so, 4:1 was not a realistic strategy, if walking the uphills. So, I very quickly changed to walk uphills, run downhills, jog flat and, if there were any longer stretches of flat, to do a little bit of walking there too. My aim was 20 miles, averaging 12 minutes a mile and so coming in at 4 hrs. I came in just under the 4hr mark but what really pleased me was how even my pace was, which is rare for me over long distance. I was almost bang on 5 miles for each hour. Felt good overall, didn't need a huge amount of nutrition (no gels) and recovered pretty quickly.
The tester, as has been mentioned, is doing this in an event from early on. I have a marathon in 3 weeks as a training run and I know from past experience that I am very weak willed when it comes to sticking to a reasonable pace from the start. Too many people who I think I'm quicker than, that I don't like being in front of me! I've just got to remember how good it feels to pass people late on in a race.
I'm sure that will be the case for me in the actual event seren!
My other worry is that I always feel quite guilty about buggering off on a long run, leaving my wife to look after our son, so I always try to get them done quickly, which is obviously not the best idea for a long run. Am aiming to get out the door extra early on Sunday. Not needed my head torch for a little while so might have to dig it out.
I need to start some run walk training with only 3 months until race to the stones.
Think I'll give it a go in Sundays 20 miler. Will try 4:1. Going to be difficult to do it mentally, as I'm so used to the mindset of walking being failure (unless it's a v steep hill) but I need to change my outlook for this race as it will contain lots of walking anyway and I may as well have that walking interspersed evenly throughout the race and be reasonably comfortable, rather than run the first 30 miles and then have to do a slow, painful slog for the second half.
I've never actually gone over as the result of a trip, but I have hit the deck from slipping in mud, both times going down steep hills. The first time must have looked brilliant as I landed on my left butt cheek, left hand also on the ground. It was chucking it down and I was going a smooth grassy hill. I slid for ages in that position, before somehow managing to get back on my feet without actually stopping and straight back into running again.
The second time was not so graceful. Feet out from under me and I went down like a sack of spuds. No injuries to speak of from either occasion.
Never tripped on the road but then, I spend most of my time on trails so I'm used to looking where I'm going! Tripped loads of times on the trails but never fallen.
You have to decide that you're in it for the long haul. Gradual changes to diet and exercise regime over a decent period of time will be the best way of doing it. Just dropping everything you're used to and throwing yourself into running (and expecting to be as fast as you were) will inevitably lead to failure.
You've identified the issues (lack of run training, diet, weight) so now you just have to tackle them sensibly. Being pretty fit anyway (I'm guessing) and having been a decent runner in the past, should mean that it probably won't take as long as somebody starting from the couch.