Can't wait for this one!
In training I've been working to 7:30ish but I'm going to aim for 7:24 and see how it feels for Maidenhead before making a final decision about what my MP will actually be.
Last year my pace was on for a 3:40, but got over confident and aimed for 3:30. Finished in 3:50.
Sensible pacing is one of the toughest parts of race day, I think it involves:sensible A target not fully outlined until 1-2 weeks before, B and C targets that arent awful mentallyongoing feedback during the race "how does this effort level feel for this mile?" sort of questionsability to give up the A goal if its getting too hard too early and settle for the B goal
I often break races down into chunks and once I have decided my pace will learn the splits for these inside out so I know exactly where I need to be at any given point . Of course it can still all go wrong but it helps to recude the possibility!
talking about pace
for i missed out on a sub 4hr by 28 seconds last year (dam that toilet brake) so i was looking to just take 29 seconds of my time this year but i ran the Llanelli H/M and got around in 1:43:36 taking just over 8 minutes of my personal bestand this year i have been 26 minutes quicker over the same 20 mile route as i used last year mind you i am now 3st 0.5lbs lighter than last year which helps not surprisingly so now I’m not shore what time to aim fori was going to try to stick with the sub 4hr pacemaker and see how i got on but i don't know now if i should try the next pace maker down
have to say I'm with Dips on the hot cross buns with a nice cheese slice
No guts no glory toby3 ......... go for the 3.30 pacemaker and just hang on as long as you can!
it the guts all over the floor that worries me when i blow up if i go out to fast
Regarding the pace runners who are running with the big flags attached (how hard must that be if it is windy ...). Do they take account of people generally running the latter miles more slowly, especially at the slower times ? For example, I am looking at approx. 4:45, but know I am likely to slow at the end ... so instead of running 10 mins 52 secs per mile, which is spot on 4:45, I would be more likely to aim for 10:30 or so for the first 20 miles, to allow for some slowing. If anyone knows that would be great.
Toby, for what it is worth I would think sticking with your original plan is key for the start. If you get to 20 miles and feel good you can push on and still be sure of that sub 4hr.
If you chance it and go out faster then the wheels come off you might loose any ground you have made and at worst miss your sub 4 completely.
Well done on the weight loss, amazing amount to loose
Salisburylad..the pacers run a consistant pace..if you slow you just fall off the back of the pack. Why not stick to a consistant 10.52 secs too? Actually i think there might be a 4.45 paces which would suit you. I need to recheck that one.
i have absolutely no idea what pace to go for!
i did 21 miles in 3:25 in training but slowed after 19 miles by 30 secs before hitting the wall completely. although no water and only one gel may explain that.
i'll try stick to a 9.30 pace as long as possible i'm guessing but i would secretly die for a finish of 4 hours
Toby I'm sure you can beat 4 hours - why not go out for 3:55 and speed up a little after 20 miles if you are still feeling fresh?
Whilst a pacer can be useful - I would say you are going to have peaks and lows throughout the race when your pace will vary slightly and running with a pacer can put added pressure on yourself when you are struggling nd the crowds they attract can cause problems of their own. I wont be targeting one but running my own race, I know tey can be useful but frankly I want to be able to zone out from the pain and thats more difficult with someone chatting and too many peeps around!
I'm waiting to see what happens with the weather before I decide my race day pace. If it's a lot warmer than it has been over the last few months (and lets face it, it should be!), then I might scale back my target a bit.
The 4:30 pacer at Milton Keynes last year finished not too far behind the 4:15 pacer For this reason, I won't be relying on a pacer in the race.
A GPS watch is indispensable for working out your pace. Well worth the £100 or so.
My Half / 10k times point to a sub 3h, so 6:50's for me all the way baby.
If I fail, it wont be without me giving it my 100%
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