Even Pace
I have
been involved in distance running for over twenty years and the
methods I try to instill in runners have come about via my
successes and failures, and also what I have observed in
others.
One of the
most common questions I am asked relates to competition and what
would be the best way to successfully achieve a goal on race
day. What pace should I run? Should I run the first Half of the
Marathon 2min faster than the second? Given the fact I am going
to slow in the second Half of my 10k should I run 10sec/km
faster than my goal pace for the first 6-7km? These questions
are all typical of what I am asked frequently.
A question
from one of my online clients:
This is an
extract from an email I received from one of my clients:
''Tell me
in regards to this 8km run, if I want to finish it in 40 mins,
do you suggest that I just go flat out??!! Because I am
thinking it is probably the best way I will get there.''
Julie gave
me permission to print her words and they are not being used by
me here in any disrespectful way. I am pleased I had the
opportunity to advise Julie how to take a more sensible approach
to her race as her original plan of attack was destined to fall
apart.
I believe the best way to achieve.........
I believe
the best way to achieve a challenging, yet realistic, goal is to
run at an even pace throughout the entirety of the race. All of
my best performances were achieved through even paced running.
Not once did I contemplate running quicker in the first half to
allow for slowing later.
Take
Julies goal for example. Achieving the Sub 40min goal should
not be based on the mindset that the closing stages are
going to get tough and ''I will be slowing down hence the need
to have a bit of time up my sleeve around 5km'' type attitude.
Indicators
Ideally the situation Julie should be in is one where she is has
come off a solid preparation which contained indicators
that 4.59/km all the way is going to be tough but the level of
fitness gained is going to allow the testing pace to be
maintained right to the end.
When all
of the World's top runners set off to run incredibly quick, &
even break World records, the plan of attack is not based on
allowing for slowing in the closing stages. The plan of attack
comes about as a result of how well the preparation has been and
how the runner has recently performed over shorter races. The
quality of the preparation along with the results from these
shorter races are used as indicators to determine
if a certain goal time over a longer distance is achievable.
The writing
is often on the wall
More often
than not the writing is on the wall when it comes to what a
runner can achieve on race day. Chance and luck are frequent
companions.
There are
no short cuts in distance running and you are doing yourself an
injustice by having a crammed preparation leading into an event
and expecting to slow over the closing stages.
To run a
Marathon you need the best part of 20 weeks to prepare and
slightly less for a Half Marathon and 10k if you expect a
certain result.
What
situation do you want to be in?
Do you
want to stand on the start line of a race knowing you have had a
long healthy preparation or do you want to stand there fearful
that you will be carrying a bear on your back in the closing
stages?
Your long
campaign will not only reward you
with a level of fitness you only dreamed about but it will also
allow you to achieve your challenging yet realistic goal via a
even pace.
NOW!
It's a great feeling crossing the line knowing it all clicked on
the day so be smart and start sooner rather than later.
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