A on-site discussion on the trials, tribulations and triumphs of some Oakville endurance runners. Use the "comments" box below the blog to add your feedback.
Wednesday, January 24, 2007
Pacing - your thoughts and suggestions
7 comments:
Anonymous
said...
I want to discuss times and my plans based on past performance(although like Mutual Funds there are no guarantees of future success).
When I examine my long run paces from the Summer 2006 Clinic 4:45 they looked like this: Aug 6th- 21K = 8:03 pace, Aug 13 - 23K = 8:48 pace Aug 21 - 24K = 7:34 pace, Aug 27 - 32K = 8:11 pace (finishing in the rain at Tim's at Neyagawa as a drowned, exhausted rat)!, Sep 3rd - 29K= 7:11 pace (exhausted the last 9 km) Sep 10- 32K = 7:15 pace (felt great whole run) Sep 17 - 23K =6:53 pace (Look out Joe and Mario!!) Sep 24- 32K = 7:21 pace (well hydrated and fueled, heart rate 148, but out of gas at the end), Oct 8 - 23K = 7:11 pace.
Oct 22 Niagara Marathon: +4 degrees and drizzle/rain + wind so not great conditions, however, at 21K my pace was 7:30 and feeling good. For the second 21K I ran a 9:05 pace which included crashing and burning around 34 Km. In the end a 5:42 run which is a long time in the rain!
1) Reviewing the above you'll note that when I ran a 7:34pace for 24K on Aug 21st I did well but that likely set me up for misery the next Sunday 27th 32K run.
2) Running a 7:11 pace on the 3rd lead to a painful, exhausting last 9km.
3) I guess I didn't learn anything from point #1 because on the 17thSept I ran a blistering 6:53 pace then one week later ran a 7:21 pace for 32 K and was dead at the end.
4) I went out too fast in Buffalo and had a nice 21K pace but still had 21K to go!!
The positives are that I ran all of 2006 with NO Injuries ( I ran even slower in the Jan2006 Clinic to meet the injury free goal), improved my overall health and made some great friends.
What will I do this time? Left brain says stick to 7:30 pace for injury free success, right brain says run the way you feel and just go for it!
The 4:30 pace group Long run pace is 7:08 to 8:00, Steady Pace is 7:08, Tempo run is 6:26. This morning we were running 7:09 which is the Steady pace and top end of the Long run pace. If I pace my long runs 1 minute slower than Tempo pace I should stick to a 7:26 pace. 7:30ish pace fits into the Long Run pace and if I stick to that pace then week after week I should be getting stronger and finishing with gas left in the tank once we get to those 26, 29, and 32Km long runs. It's difficult to discipline a run to a pace of 7:30 because it does feel slow but it my case it looks like the safest plan. Cheers, Tom
Last clinic in the 3.45 group we were consistently ahead of pace on our long runs despite our trusty and conscientious group leader( B'Ann). I then found it difficult to hit my tempo pace in the week - not sure whether this was because the tempo was too fast or I was burnt out from the weekend. On the marathon day itself I did run out of steam ( but then I always do!)
This clinic I have vowed to be more disciplined with my long run pace and to nail my tempo runs with no walk breaks - so far so good , but it is difficult when the long run feels like a crawl and you have a million and one other things you need to do.
I have 2 different tempo pace times for the 4:30 group. Based on the training schedule I printed off the RR website, the 4:30 tempo pace is 6:26 but the pacecard I printed off the HHB website says 6:08 (which is a little fast for me). Help!
Great question Heather. The RR website tempo pace is based on the new RR manual, the HHB tempo pace is based on the previous RR manual. I'd suggest you start your training with the slower one and work up as you get stronger. The reason I've left the older one on is that it's worked very well for those people trying to qualify for Boston (my dream some day!)
Heather the 4:30 group will use the RR 6:26 pace for Tempo Runs on the printout from the website. Better to start slow and build up strength and endurance without injury. We are just finishing Week 3 (Mississauga Marathon) and have 15 weeks of training in front of us before "Medal Day" and bragging rights. The goals we are aiming for are: 1) no injury (Speed kills- until you are ready for it) 2) have a great running experience and complete a Marathon (or 2 or more in exotic locations - Big Sur California, New York, DisneyWorld, San Francisco, London, Rome....) 3) pace your long run to finish smiling (not panting and exhausted) and have the energy to run a good tempo during the week.
Jo used the word we all have trouble with....discipline, it's a challenge but we'll all accomplish our individual goals by training together. Tom
To the 4:30 Pace Group: I suggest we pace at 7:30/Km on the Sunday long runs.
2 ways to get a 7:30/Km pace band: 1- on the Running Room website go to PaceBands and enter a Goal time of a 5:30 Marathon, walk adjusted with normal walk pace. Or 2) Daves website and print the 4:45 Marathon pace.
This is the pace 6 of us ran last fall and all of us were successful Marathon finishers.
7 comments:
I want to discuss times and my plans based on past performance(although like Mutual Funds there are no guarantees of future success).
When I examine my long run paces from the Summer 2006 Clinic 4:45 they looked like this:
Aug 6th- 21K = 8:03 pace,
Aug 13 - 23K = 8:48 pace
Aug 21 - 24K = 7:34 pace,
Aug 27 - 32K = 8:11 pace (finishing in the rain at Tim's at Neyagawa as a drowned, exhausted rat)!, Sep 3rd - 29K= 7:11 pace (exhausted the last 9 km) Sep 10- 32K = 7:15 pace (felt great whole run) Sep 17 - 23K =6:53 pace (Look out Joe and Mario!!) Sep 24- 32K = 7:21 pace (well hydrated and fueled, heart rate 148, but out of gas at the end), Oct 8 - 23K = 7:11 pace.
Oct 22 Niagara Marathon: +4 degrees and drizzle/rain + wind so not great conditions, however, at 21K my pace was 7:30 and feeling good. For the second 21K I ran a 9:05 pace which included crashing and burning around 34 Km. In the end a 5:42 run which is a long time in the rain!
1) Reviewing the above you'll note that when I ran a 7:34pace for 24K on Aug 21st I did well but that likely set me up for misery the next Sunday 27th 32K run.
2) Running a 7:11 pace on the 3rd lead to a painful, exhausting last 9km.
3) I guess I didn't learn anything from point #1 because on the 17thSept I ran a blistering 6:53 pace then one week later ran a 7:21 pace for 32 K and was dead at the end.
4) I went out too fast in Buffalo and had a nice 21K pace but still had 21K to go!!
The positives are that I ran all of 2006 with NO Injuries ( I ran even slower in the Jan2006 Clinic to meet the injury free goal), improved my overall health and made some great friends.
What will I do this time?
Left brain says stick to 7:30 pace for injury free success, right brain says run the way you feel and just go for it!
The 4:30 pace group Long run pace is 7:08 to 8:00, Steady Pace is 7:08, Tempo run is 6:26.
This morning we were running 7:09 which is the Steady pace and top end of the Long run pace.
If I pace my long runs 1 minute slower than Tempo pace I should stick to a
7:26 pace. 7:30ish pace fits into the Long Run pace and if I stick to that pace then week after week I should be getting stronger and finishing with gas left in the tank once we get to those 26, 29, and 32Km long runs.
It's difficult to discipline a run to a pace of 7:30 because it does feel slow but it my case it looks like the safest plan.
Cheers, Tom
Hi Tom,
I totally agree with the point you make above.
Last clinic in the 3.45 group we were consistently ahead of pace on our long runs despite our trusty and conscientious group leader( B'Ann). I then found it difficult to hit my tempo pace in the week - not sure whether this was because the tempo was too fast or I was burnt out from the weekend. On the marathon day itself I did run out of steam ( but then I always do!)
This clinic I have vowed to be more disciplined with my long run pace and to nail my tempo runs with no walk breaks - so far so good , but it is difficult when the long run feels like a crawl and you have a million and one other things you need to do.
Jo
I have 2 different tempo pace times for the 4:30 group. Based on the training schedule I printed off the RR website, the 4:30 tempo pace is 6:26 but the pacecard I printed off the HHB website says 6:08 (which is a little fast for me). Help!
Heather
Great question Heather. The RR website tempo pace is based on the new RR manual, the HHB tempo pace is based on the previous RR manual. I'd suggest you start your training with the slower one and work up as you get stronger. The reason I've left the older one on is that it's worked very well for those people trying to qualify for Boston (my dream some day!)
I hope this helps.
Heather the 4:30 group will use the RR 6:26 pace for Tempo Runs on the printout from the website.
Better to start slow and build up strength and endurance without injury.
We are just finishing Week 3 (Mississauga Marathon) and have 15 weeks of training in front of us before "Medal Day" and bragging rights.
The goals we are aiming for are:
1) no injury (Speed kills- until you are ready for it)
2) have a great running experience and complete a Marathon (or 2 or more in exotic locations - Big Sur California, New York, DisneyWorld, San Francisco, London, Rome....)
3) pace your long run to finish smiling (not panting and exhausted) and have the energy to run a good tempo during the week.
Jo used the word we all have trouble with....discipline, it's a challenge but we'll all accomplish our individual goals by training together.
Tom
To the 4:30 Pace Group:
I suggest we pace at 7:30/Km on the Sunday long runs.
2 ways to get a 7:30/Km pace band:
1- on the Running Room website go to PaceBands and enter a Goal time of a 5:30 Marathon, walk adjusted with normal walk pace.
Or
2) Daves website and print the 4:45 Marathon pace.
This is the pace 6 of us ran last fall and all of us were successful Marathon finishers.
Thanks for clarifying Tom and Dave. The 7:30 Sunday pace sounds good to me Tom! See you Sunday. Heather
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