Tactics

5 messages
06/07/2013 at 09:46

I'm relatively new to running and racing (did my first fell races about 9 months ago and started road runing - a little - last October), but I'm starting to take it a little more seriously. One thing I've identified is that I often run hugely positive splits no matter the length of the race.

E.g. I did a 5 mile race yesterday on a pancake course, splits were; 5:43, 6:18, 6:22, 6:48, 6:36. 

Something similar happened when I ran a half marathon. I started off with 2x 6:20 splits and was down to 7:25 by the end.

For me personally, I find it easier to race this way. I just push it hard and keep pushing, and feel relatively satisfied because I've got nothing left at the end. But there's more than a minute/mile difference in my 1st and 4th split. Am I going seriously wrong here, or should I just keep running how I feel suits me?

Any advice or links to good info on pacing would be appreciated.

06/07/2013 at 10:01

You have answered your own question here I think?

All the money I have won in running races would not buy me a pair of trainers!

Why else would you run if it was not to feel satisfied at the end?

But in my experience you run faster when you equal or negative split, this is how I evaluate my pacing.

Over a marathon distance getting the early pace correct can mean half an hour off my time!

06/07/2013 at 20:33

When you say you find it easier this way (big positive splits), what did it feel like when you tried to run even/negative splits? What results did you get running even paced - you didn't mention that bit. I'm all for putting it all on the line, but you have demonstrated a massive fade in a short race. Don't you get a bit dispirited with everyone overtaking later on?

Personally, my favourite runner is the one that sets off far too fast, so that I can overtake them later on.

06/07/2013 at 22:35

If the first mile time was swapped with yout last mile time I would say it was bang on.

As some one who started jogging about xmas time- I can only hope that in a few months time thst I'm going to be having your problem of a  5:43 mile split  ;-)  

that aside- i did a park run this a.m and the km splits were 4:06 -4:13 -4:09 -4:15 and 4:05 which i thought was even enough on a 2.75 lap course with the only lil hill hitting my 2nd, 4th and 5th km

i have started using a hrm in training and to help control my trial/race start, so thst i hit sbout 85% effort fsirly quickly then I try to keep the perceived effort the same and by the last km of the run my heart has usually hit max and stays there. I can definitely say i dont have owt left when i finish but I do wonder if i should try going full tilt from the off!

Oh and never underestimate the effects of overheating when tslking about pace- on a cold day you may have been sble to keep the splits tighter. 

I read somewhere that the epected drop in pace from your best (1st) mile should be sbout 16 seconds per mile when running hard. I think it was in the HADD stuff. So 5:43, 5:59, 6:15, 6:31 and 6:47 would be the ecpected relative dplits for a trained runner on a flat run. Check out Hadd- its in there somewhere.

hth.

07/07/2013 at 00:00

Sorry- thinking back it might hsve been that everytime you double the distance, you should adjust overall pace by 16 secs per mile- as in one mile @ 5:43 pacr then 2 miles pace would be 5:59 and 4 mile pace 6:15 pace etc but it is in some formula that is mentioned in HADD.


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