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IMLOU 2011 Team Run Pacing

Matt SamojedenMatt Samojeden
in Group Discussion-Ironman Louisville 2011

 

IM LOU team I have created a spread sheet to provide Heat Impacted Run Pacing Guidance for those that desire it. All you need to is click on the link and to the right of your name enter your vDOT and to the right of that enter the rough time you expect to start the run. 

 

Remember due to the time trial start you will likely be getting in the water 5-45 min after the start of the swim at 7:00 AM.   Take your estimate for start time + Swim time + T1 Bike time + T2 to give you a best guess for when you will start the run course. Round this to the nearest hour. As example you expect to start the run at 3:20 , round this to 3:00 for the spreadsheet.

 

I will use your run start time plus your vDOT to determining the hours which you will be out on the course. For those hours I will enter your heat adjusted pacing into the spreadsheet for each of the hours.   I will do that this Friday using last year’s temperature data. I will then update the sheet 7 days out from the race and the day before with the current temperature forecasts.

 


 

Select the IM LOU tab of the spreadsheet!!!

 

Keep working on you heat acclimatization . You still have time to get that soundly in place!

 

Matt

 

 

Comments

  • Jeff BraatenJeff Braaten
    Matt, thanks a bunch for this and all the work you have done leading up to this.
  • John WithrowJohn Withrow
    Thanks Matt! You're awesome!
  • Chris M.Chris M.

    Matt you are the MAN.  Thanks.

  • SteeleSteele
    Thanks Matt!!
  • Matt SamojedenMatt Samojeden

    IM LOU the spreadsheet is ipdated with pacing based on temps from last years race. The sheet is here: spreadsheets.google.com/spreadsheet/ccc

     

  • John WithrowJohn Withrow
    Holy crap! I finally looked at the spreadsheet and saw that my heat adjusted pace is ~2:30 per mile slower than non-heat adjusted pace... That's depressing, but will be so useful on race day. Especially helpful if I can mentally prepare myself ahead of time to accept that pace as "normal" during the run and avoid walking 8 miles at 20 min/mi.
  • Matt SamojedenMatt Samojeden
    Posted By John Withrow on 09 Aug 2011 09:04 PM

    Holy crap! I finally looked at the spreadsheet and saw that my heat adjusted pace is ~2:30 per mile slower than non-heat adjusted pace... That's depressing, but will be so useful on race day. Especially helpful if I can mentally prepare myself ahead of time to accept that pace as "normal" during the run and avoid walking 8 miles at 20 min/mi.

    John - I agree it is mentaly hard to walk away from your cool day pace!.  To your point,  running the whole 26.2 at a slower pace VS running 6-10 at your normal pace and walikng the rest or a DNF is what many people did last year.  There was a 20% DNF level. I chose to take the mental pluge and run the slower pace last year.  I remeber at mile 12 looking down the road and seen ~200 people coming and going on both sides of the course.  NO ONE was running!!!!.   And here i was runniing along at my "slow" pace throught the whole marathon.  I think the single decision to run slow in the heat is what got me to Kona last year.



     

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