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Managing Pace

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Managing Pace

Post  ounce on Thu Dec 29, 2011 12:29 pm

The short part:

How does one manage a pace in order to stay as close to it as possible? Is it part art, part experience and part science? When I desire a certain pace, should I aim for 13 minutes +/- 2?, 3?, or 5 seconds?

The long part:

I ran my last 20 mile LR, this past Friday. My goal was to run it at marathon pace of 13 minutes/mile in order to see how close to 13 I could stay and how I handled it.

I seemed to start to tire at mile 18, but I was able to stay just under pace. So, I finished the run at a 12:54 pace with the first half at 13 and the second half at 12:48. Like most things, the devil is in the details.

After mile 3, my average pace was 13:07 and it took me 7 miles to get it back to 13. Stated another way, I ran the first 3 miles in a total time of 39:38, instead of 39:00, so I made up the 38 seconds over the next 7 miles to get back to a 13 minute pace.

On race day, I know I'll have to pee a couple of times, so that'll be some time I'll need to make up to get back to pace. I will take steps before the race to maybe only pee 1 time.

Aside from not over-analyzing, how else can I manage the pace?

I can't blame this on Taper Madness because I have been thinking about this for a couple of months. Very Happy Thanks for your time.
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Re: Managing Pace

Post  Mike MacLellan on Thu Dec 29, 2011 1:11 pm

I usually end up falling about 90-100 seconds behind in the first 4 miles of a marathon. Then I try to be caught up by mile 16 and ride the last 10 exactly at pace. Not sure if it's the best idea, but it's how my body works.
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Re: Managing Pace

Post  healdgator on Thu Dec 29, 2011 1:45 pm

It takes me a couple of miles to get going, too. And that's without the crowd of a race.
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Re: Managing Pace

Post  carleenp on Thu Dec 29, 2011 2:01 pm

I usually take my goal pace and try to stay within 5 seconds either side of it. At the start of the race I just aim not to go faster than it and toward the end I fight to not drop slower than it.
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Re: Managing Pace

Post  John Kilpatrick on Thu Dec 29, 2011 2:06 pm

If you lose 38 seconds during a marathon, will that even be a bid deal? If that is all that you are talking about, I would just get back on your desired pace after you settle in. As far as a potty break - again, you might not be talking about that much time overall that you lose - if you feel you're dialed in at a running pace, then it seems to make sense to stick at that pace and let the other minute thirty or so go.

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Re: Managing Pace

Post  Mike MacLellan on Thu Dec 29, 2011 9:01 pm

Oh, regarding peeing... If you're going for a PR, just pee. Don't stop.
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Re: Managing Pace

Post  healdgator on Fri Dec 30, 2011 1:28 am

@Mike MacLellan wrote:Oh, regarding peeing... If you're going for a PR, just pee. Don't stop.

This is what I do. Haven't had it come up while running though.
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Re: Managing Pace

Post  ounce on Fri Dec 30, 2011 10:42 am

So, what is the affect on shoes? Are they squishy for a few miles? Thanks.
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