Q. I have a time goal for the Hyderabad Marathon *. Any advice on the best pacing strategy to adopt?
Good question. Unlike shorter races – 10K and even the half marathon – where you can predict your finish time to within a minute or two, the full marathon has too much uncertainty that makes forecasting difficult. Hence, it is important to approach your race with a pacing strategy but make adjustments depending on the weather, course topography and the tactics of other runners (relevant for those intent on placement).
Set a goal time based on facts and not picked from thin air, or simply X minutes faster than your previous race. This only sets you up for disappointment if you don’t achieve your timing whereas the truth may be that you ran very well but had an unrealistic timing goal.
Broadly there are three pacing strategies that an amateur runner could adopt in a race:
(a) Start hard and hold on for your dear life
Usually makes for a painful race experience as lactate quickly accumulates and we are forced to slow down. Also results in fast glycogen burn. Now you understand why so many runners lose their way soon into a race.
(b) Start conservatively and pick up pace later
It takes experience to know when to pick up the pace and often you finish with “gas in your tank” knowing you could have done better. A safe approach but dicey when you have a target goal time.
(c) Maintain an even pacing throughout
Takes focus and confidence to hold back when feeling strong in the early stages but proven to pay off. And, if you have proper running form, trained correctly, come rested into the race and then follow a proven fueling plan you may even manage a negative split!
I look at my splits for the Boston Marathon 2013 :
Ashok Nath (50+): Boston Marathon’13 | ||
PER KM SPLIT | ||
5K: | 0:20:45 | 4.09 |
10K: | 0:41:26 | 4.08 |
15K: | 1:02:20 | 4.11 |
20K: | 1:23:28 | 4.13 |
Half: | 1:28:02 | 4.09 |
25K: | 1:44:43 | 4.15 |
30K: | 2:06:29 | Hills start 4.21 |
35K: | 2:28:20 | Hills continue 4.22 |
40K: | 2:49:49 | 4.18 |
FINISH: | 2:59:33 | Average pace 4.15 |
If you factor in that the Boston hills come between the 25K to 35K stretch when my pace fell to 4.20/km then the actual picture is very steady. In fact, I usually do faster timings at the 5K, 10K, 20K and 30K mark but feel the pain thereafter whereas this time, at Boston, with a more steady pace I had the strength to finish strong.
Finally, remember that each runner is unique and so hold on to your game plan and not get distracted by other runners.
* Airtel Hyderabad Marathon will take place on 25th August, 2013.
source: http://www.coolage.in / Cool Age / Home / by Ashok Nath / August 02nd, 2013