Learning How to Pace an IM Marathon
The recent EN Blog entry titled "Ironman Marathon Secrets Revealed" (don't worry, you already know them) got me to thinking. The knowledge, in the sense of book learning, about how to pace and race an Ironman is not really a secret. But even though that knowledge is freely available, it strikes me that relatively few knowledgeable racers actually are able to even pace an Ironman marathon. And those that do (and the much larger group of those who don't) may well be spread across all ends of the speed spectrum.
So I'm wondering, how does one learn how to do that, to execute an Ironman mararthon at a steady pace, to Not Slow Down? Clearly not just by being able to recite the 4 keys, or tick off the Six Secrets. And also not just by developing good swim/bike/run fitness. What does it take to train oneself to be able to accomplish this Holy Grail of Ironman racing? Specifically, I'm interested in what might be added to one's training program and mental set in order to increase the number of EN racers who have a successful (in this sense) IM marathon.
Since I'm sure there's more than one way to skin this cat, I'll hold off for now on my ideas of what could work. I'd like to see what ideas pop out. And I believe that, as I implied above, *anyone* however fast/slow experienced/inexperienced has the capability to do this. You don't even have to have done an Ironman, or even a triathlon, to know. The same skill set probably applies equally to half marathons and marathons.
Remember, repeating the 4 Keys or Six Secrets is not what I'm looking for. Assuming one is "in shape", knows about race execution strategies, and *wants* to run at a steady pace, what additional pieces might be added to, or paid attention to, our training program to get one there?
Comments
I think one component has to be practice at pacing, along with testing to have a fairly accurate assessment of what one can realistically do. If you don't have an accurate goal, then all the pacing in the world won't be helpful because you're essentially guessing at what you think you can do. And if you haven't practiced pacing at longer distances, it's hard to start within the context of a race.
I coached a first-time Ironman this year at IMFL and his two big concerns going into the training for it were that he struggled with nutrition and he had no sense of how to pace himself. Early training runs showed >1.5 minute variations in his per-mile pace (sometimes right next to each other, so an 8:50 mile followed by a 10:12 mile, followed by a 9:03 mile).. So we really worked on practicing those two things. I'm happy to say he ran a negative split for his first IM marathon, and nutrition was spot on. However, without 6 months of consistent pacing work and an accurate pace estimate going into the race, I don't think there's any way he could've pulled that off. He worked hard on it, and with work, his weakness became his strength.
This is one reason I think that the EN model works well. Even in the OS, we are constantly working with paces, being aware of our paces, whether it's a Z1/Z2 split on a brick, or Z4 intervals followed by steady Z3. Developing the skill to consistently hit a pace will lead to greater pace awareness and a more accurate ability to pace the IM marathon.
Al,
Good questions.
I think it's largely a function of dealing with the significant pace/RPE disconnect in the first 6 miles. This disconnect is reinforced by just how hard/fast everyone else around you is running at the same time. So just when you're being told to go stupid slow, and what feels like stupid slow is actually pretty fast/too fast per your GPS, you're getting all of this feedback that you're running too slowly compared to 80% of the field who apparently will run sub 3:40 run splits based on their 8:00 pace
.
So I think the key is to have objective pacing data as the foundation of your pacing plan:
Al, are you referring to Rich's pacing strategy or asking more about other factors such as calulating effect of heat on expected time and using accurate VDOT to determine "best" possible finish time or proper nutrition/hydration issues? Not to mention pacing and total TSS on bike...just trying to figure out your angle.
I agree with Robin that the demonstrated capability to run steady at a target pace is a key learned skill that is needed to run a IM marathon best. Steady with using a 9:00 pace target as an example would be 90% within 8:55 and 9:10. This would be a graded pace number if you are on a hilly course.
Maybe we need a run equivalent of the bike VI?? How steady did we run???
On my long runs in the marathon build phase I do consciously focus on keeping the pace to “steady levels” as defined by the target Z levels for the run. At first I had to look at the pace on my watch every ~20 seconds as my internal pace sense has gotten better I can look at a less frequently. Once every min keeps me honest.
Once you have pace capability, the second key ingredient is a good set of vdot tests with a longer race of 10k or ½ to verify capacity. This is hard painful work to get these numbers but they are valuable for race day pace determination.
Ok we show up on race day with the skill of running a steady pace, we have determined a solid vdot for capability. The last key, to Lynne’s point, is we MUST have the discipline to run the slow pace that is outline in the EN pacing guidance. 10 -15 seconds to fast is TOO fast. On race day this is hard to run slow as we all know.
My best IM run was when I had all three of the above elements. A well know vdot for pace determination ( plus TIRP), steady running capability via training. Plus I held to the slow pace for the first 6 miles ( was afraid of the 96 degree heat). That day I negative split my run.
This year I have not had a good estimate of my vDOT so potentially optimistic estimates set me up to run to fast at the start and I have had poorer runs.
I am becoming a strong believer that going out to fast by 4-10 min in the first ½ mary can cost you 15 -45 min in the second ½.
Now as you raise your pacing strategy closer and closer to your maximum potential, the mental capability to suffer and not slow down becomes more important. This seems to come though building your race experience base.
I agree with all of the wisdom being said. (Maybe that explains why I joined this team) This is some seriously good knowledge.
All of this knowledge works to set-up a great IM run. The fact is that it will be an extremely hard run even with proper execution. This challange is the exciting part. To overcome the challange a certain mental attitude is needed.
Training consistanly/properly/aggresively/appropriately hopefully will yeild the proper mental attitude to perform when it gets dark. For me, hitting almost all (no one is perfect) of my workouts/sets/intervals whatever it may be at the time is the key. When I look at a training plan I sometimes doubt if I can do it. Then I do (hopefully). This accomplishing the small goals of training is what builds my PMA (positive mental attidue) for a succesful IM run. I know those dark moments come during an IM run but they dont last very long in reality. My PMA built through the trtaining is what allows me to overcome the low spots on the IM run course and hold steady.
I build the PMA as soon as the training begins. I am doing it now in the OS for IMSTG. I know it is over 12 weeks away, don't tell Coach R&P
. I belive there are many mental tools needed for a good IM. Every training session should be used to aquire the proper PMA. I cannot flip the switch come race day for an IM, the mental training starts along with the physical.
Gene
Great article and great discussion.... Even though I've only just joined EN, this is exactly the kind of thing that has brought me here and I've read alot of the reports and blog articles before even joining.
Thinking about Al's question - how do we actually put this stuff into practice? - got me thinking about a few things (disclaimer that Im a psychologist by day so I always find myself thinking about the mental side of this sport!). I think the mental atrributes for a strong marathon and IM - things like discipline, patience, planning, restraint, staying inside yourself, etc..... need to be trained just as much as the physical stuff. And, just like we all differ in our physiological parameters and rate of progress, we are likely all different in terms of our mental attributes, and will make progress at different rates in this area as well. For some, the ability to use discipline, restraint, and patience will come naturally. For others, it will take more work and concrete practice. That might mean a variety of things for different people - race rehearsals, mantras, writing splits on your arm in sharpie, etc etc. I don`t think there`s any one magic strategy, but for folks who really have trouble dialing the pace in, I think that the more we read and think about these things, and listen to the strategies and experiences that others have used and had, the more it helps. It might even take one really bad or really good experience to understand what appropriate (or inappropriate) pacing feels like and where it gets you.
For me, while I still have ALOT to learn about IM racing, one thing that has come relatively easily for me is IM marathon execution. In my grand total of two IM's in 2009 and 2011, I have managed to negative split both of them, run the whole course other than aid stations, and feel great at the end. What happened for me? Like Robin said, huge amounts of discipline, patience, restraint. But I am also very cautious by nature (if anyone could see my max speed descending Richters, you will see evidence of this), so that came quite naturally. Fear also motivated me.... I did not want to become one of those casualties passed out by the side of the road and the thought of a 13 mile-ish walk was grossly unappealing. So it really got me to start slow, walk the aid stations, and keep an eye on my watch. As the run went on, and I was still running while others were fading, that became motivating and I could draw from it. It feels good to feel strong late in a long race, and for me, it was worth the patience and slow start to have that feeling! And altough it is a topic unto itself, I also think that bike performance cannot be taken out of the marathon equation. If you overcook the bike, it doesn't matter how conservatively you pace. Your marathon will suffer. One of the guys in my tri club did IMC with me this year. We ride and run at pretty much the same pace. He beat me off the bike by thirty minutes, and even though he started out running the same pace as me, I ultimately beat his run time by a solid hour.
Here is a practical suggestion that was given to me by the coach of my tri club (himself a 12 time IM'er who consistently runs sub-4 off a strong bike), and I liked it alot and it served me well. He had me use current pace and average pace as the only two fields on my garmin. At any point during the first five miles, if my average pace exceeded my goal pace, I needed to slow way down, even walk if I had to, until I had my average pace where it needed to be. So, for me, gunning for a four hour marathon, that meant I had to walk anytime my garmin said I was averaging over a 9:10 pace. And in the first three miles, I did have to walk. ALOT. The RPE off the bike was just that hard to control.
Great discussion and input... I look forward to hearing more on this one!
Al, I'm going to zero in on this part of your question. I think you're being coy and have a system that you'll wrap up the tread with in your "reveal" that will probably be much more universal than mine, but here goes ... Not for everyone, but:
-backplan your long run buildup so you are arriving at 2h runs 12 weeks out from race day.
-build up to 2.5 as set out in schedule
-the money is in HMP. Specifically, accumulate, week over week, as 20 mins, then 2 x 15, then 2 x 20, then 30/10, then 40.
-fill the first 45 (or whatever) as EP, do some MP, do the HMP, finish with 10 MP.
-RUN THE HMP ON THE TRACK AND STAY ON PACE. (I don't have a 'capitalize caps' key on my computer, so I'll yell it). This will put you in the place where you are in the mezzo-level, it's not going to stop for a while, it's going to be a dark half hour, place where you find yourself in mile 18.
Basically, you just have to practice turning yourself inside out, without putting too much of a dent in your downstream training and recovery.
My last 8 miles in an M Marathon are always my fastest. In the last few races, once I've hit mile 18, my first thought has always been "this is no worse than those zillion laps around the track." Mostly, it's been true.
Gotta get on a plane, but will post more on this one.
I am not saying there's anything wrong with 30" slower per mile, it's a rule that works for the masses (clearly!). But for me I have never run well when starting especially slow.
To add more to Dave Tallo's point, I think my ability as a runner is what gets me to Kona, not the bike. Years of running has me well dialed into what I can / can't do. That said, my best IM runs have been in good "running" years for me. I did a lot of shorter than 90' runs at HMP this year for LP as I had done Boston early in the year and had plenty of miles on my legs to start with. I will be repeating this again this year...only with more HMP work..will be interesting to see what I can do!
I'm glad somebody else said it, I don't run well negative either. I have always run my best with even splits or as close as I can manage. Maybe it is my muscle fiber type or my mind but I never can get any time back late no matter if I start out slower. Different strokes...
To the question asked by Al I do not have much else to add. I have never done an IM so just going from open marathon and HIM experience here. I agree with other that pacing is a skill that must be learned to properly execute any race. I have also read that at least for an open marathon that data suggests for every 1 second over your proper pace that you run the half you will give back at least 2 seconds. So in addition to discipline and patience I think one has to have a realistic idea of what pace to run. I think that EN give us a good range for what that pace should be, but we need to dial that in a little bit.
I also would agree with JB. I have lots of trouble picking up my pace. Even with the long runs in training. Starting at EP it usually takes me until the end of the HMP set to actual hit target pace and in my HIM’s and HIM RR’s I have never been able to pick up the pace from the slower start . It’s like my body gets into a groove and wants to stay there.
Wow, as usual, if you wait a day around here most of the low hanging fruit is gone - great stuff folks.
@Craig Doubly agree w/ #5. If you have all this data, use it to your max advantage. I did exactly this in my half mary last weekend to a new PR. Never could have done that w/o accurate GPS data.
Here is my $ .02. While I've only started and finished one IM, I did run an 8 minute negative split marathon. I passed 425 people in total on the run and improved my AG place from 41th to 16th on the run @ IMCDA.
1. Learning to "know" your pace thru practice is essential. I've run numerous marathons and other shorter races, so over the years I've developed a good sense of what my pace is for any RPE. I have a 2.5 mile loop around a golf course near my house that I've run countless times, and I can guestimate usually within 10-15 seconds what my time to run one loop will be based on my effort. Obviously, having a HR monitor and GPS watch helps, but often I don't look at them at all until I get to the end of a lap. I'll pick a time in my mind based on effort, then compare it to what the watch says when I finish a loop. My estimate in now almost always pretty close to the actual time to run a lap. Also, I always start these loops around the golf course at easy pace and finish faster.
2. I think hydration is often over looked by people, especially in the first half of the marathon when they are still feeling ok. You simply must pay attention to this. I sweat alot so maybe I'm more prone to dehydration than others, but I've learned over the years that not getting enough H2O and electrolytes will have a far more serious impact on my ability to not slow down than taking in too few calories. I've run an open race marathon where I took in plenty of calories via gu but didn't take in enough water. Result: huge cramps and barely able to walk from mile 21 to the finish. Ugly, painful, and even slightly embarassing (here I was - a Boston qualified marathoner and I was walking slowly) . Net, I think people pay too much attention to nutrition and not enough attention to hydration in the first half of a marathon. So drink and drink some more, even if it results in a pee stop.
3. I agree with Dave T that running intervals in the long training run is critical to building mental and physical strength and confidence. There is no way I could have run a negative split at IMCDA if I didn't "know" I could because I was able to run Z3 and even Z4 pace intervals in training after already running for 2 hours. To me, the long run with intervals in the back half of the run is the most important training event in the EN IM training plan. Don't miss these workouts, and do you absolute best to complete the intervals at the assigned pace per your VDOT.
4. Respect for the distance. A marathon, even without a swim and bike before it, is a formidable distance to race. You just have to give it the proper respect by starting out at an easier pace because the last 6 miles takes as much mental and physical energy as the first 20 miles.
5. The "reward" for pacing properly in the early part of the marathon is the BIG emotional lift you get by passing lots of people in the last several miles. Frankly, I just love to pass people towards the end of any race, and the closer it gets to the finish, the more I love passing them, especially if they are in a younger AG than I. So I always plan to run my fastest at the end of the race, just like all my training runs. It takes patience in the early part of the race, but to me the "reward" is without a doubt worth it.
Hope this helps.
I think about this. Getting closer to the kona qualification possibility. I see what has worked for coach P starting off at race pace. Yes running the marathon during a triathlon is different then running one alone. And our coaches have shown that the slow first 6 miles works.
In my age range, folks seem to be holding the rank position from the bike to the run. So, seems like expectations of passing folks on the run, at the pointy end, is not realistic.
So, at this point, considering doing a compromise first 3 miles at slower pace. Or maybe the coach P start off at the race pace. And even though EN has all the data points that point towards me being wrong, generally I have done better, in my limited experiene, in races, going out hardish and hanging on at the end. So far, my main Ironman marathon limiter has seemed to be mental, not physical.
So I'm wondering, how does one learn how to do that, to execute an Ironman mararthon at a steady pace, to Not Slow Down? Clearly not just by being able to recite the 4 keys, or tick off the Six Secrets. And also not just by developing good swim/bike/run fitness. What does it take to train oneself to be able to accomplish this Holy Grail of Ironman racing? Specifically, I'm interested in what might be added to one's training program and mental set in order to increase the number of EN racers who have a successful (in this sense) IM marathon.
I come from the camp of steady pacing from the start of an IM marathon. As I eluded to in my recent podcast with Rich, I find it hard to start slow and then pick up the pace, it's easier for me to find a pace that I can maintain for the 26.2 and stay there. Your question is...How do we learn to STAY there.
1. Know Your Pace-First you have to have a realistic pace to target, you get that through your training (1st) and accurate Vdot testing (2nd). My Vdot score gave me a E pace of 8:24/mile, but my training told me that a 9:00/mile would be more realistic, and i ran a 9:06 pace for IMAZ.
2. Push Off The Suck- IM Marathon is a tough event! People slow down because it hurts and it hurts for a long time. If you practice hurting in your training you can push that hurt (the suck) out until later in the race. If you can push the suck out until the final 20-30 minutes of your race the finish mojo will usually take over and you forget about it. You teach your body to resist the suck by hitting those HMP within the first half of your long runs, and then hanging on to the MP paces at the end of those long runs. Also I add long runs just to get more experience at the "suck".
3. Focus on Your Box- Lastly Al, you and I have spoken about this before and I enjoy the "dark" place that the IM marathon puts you. It's my favorite part of the day. I have my box that I climb into during the run that unless you get my attention I hardly notice anything around me. I am constantly evaluating my pace, my cadence, my form and the pain that I am feeling. I start to do the math of the paces needed to attain my goal for the run split, and then turn myself inside out to hit those goals. The darker that box is the more focused on it I become.
Thanks, everyone, for taking the time to think and write about this. Over the weekend, I intend to re-read all this and try to come up with a few pearls people new IMers and ENers can use during training to help them suceed in the run on race day. So, hearing from people like Bruce who hacve done this right out of the chute is especially helpful.
On first pass, a few themes pop out at me:
• Learning your pace: pay attention to RPE, HR, and GPS speed at all times during training runs. This strikes me the same as paying attention to stroke mechanics during every single swim workout.
• Harder intervals during long runs are an especially powerful tool to enhance the physical and mental skills required.
• Some of us seem to have success with a constant pace, rather than starting out slower for the first hour or so. But I know of VERY few people who have actually run at or even within 5-10 seconds of their LRP (which would be the equivilant of 'giving up' 3 minutes by running slower at the start) for an enitre IM marathon. Maybe something is needed in training to help with this.
• Because the race gets progressively harder, specific mental tools are needed as the race goes along. Some of the earlier posters noted ways to learn those during workouts.
While what one does *during* the race are critical, like bike pacing and hydration during the early phases of the run, my focus is really on what we can tell folks to do during training to help them maintain running speed on race day.
Here's my firstr pass at a wiki entry on this topic:
A major challenge in the Ironman is executing to plan on the marathon. After 6-9 hours of swimming and biking, we are physically, mentally, and emotionally exhausted - and yet, we're asked to run 26 miles at a steady pace, not slowing down during the course of those 3.5-5 hours. Here are some tips from EN vets about things you can do during training to prepare yourself for successful marathon exeuction on race day.
• Preparing for proper hydration and nutrition: It's essential to know your sweat rate [link to wiki entry on sweat testing]. Once your baseline hydration needs are set, you can use your long runs to systematically train yourself to drink and absorb the required volume of fluid. You should train yourself to drink at the rate you will need for the anticipated temperature on race day. That may mean taking in more than you need during a training run, even if this means stopping to pee during a training run. In addition, training with the expected calorie source(s) will help train your GI tract to absorb the amount needed (175-300 calories, depending on weight and personal preference.
• Learn how to correlate body sensations with specific paces
Oops, I hit the submit button by mistake ... to continue:
• Learn how to correlate specific body sensations with paces: Use long runs, especially those of 2 hours or more, to pay attention to mutliple cues, including, but not limited to heart rate, depth and rate of breathing, sense of fatigue, muscle soreness, sense of sweat rate, and feelings of stomach and GI fullness. The goal is to learn how it feels to run at the goal paces, to ingrain that sense intuitively so it can be called upon on race day.
• Use the race rehearsal to practice running at target race pace If you find it difficult to go slow enough after biking for 6 hours/112 miles, you will need to incorporate further training before race day. An ideal time would be a brick after a hard interval bike session, or after a hard/long weekend bike day. Going for at least 30 minutes at your target race day pace, even if it feels "too slow", will help cement the required feeling to be called upon during the race.
• Develop confidence that your training will position you to be able to run at a steady pace for the full 26.2 miles: Just as you have to learn the physical sensations associated with running at the desired pace, you must also develop a comfort with the mental "sensations" involved. ENers refer to "discipline", "mental toughness", "mental six-pack" - whatever you call it, mental fitness is not inate, but must be learned and developed during training, the same as physical fitness. Use each and every run session, be it interval, brick, or long run, to pay attention to working hard throughout, and trying to increase your perceived effort level (not necessarily your speed) from beginning to end of the session.
• Use shorter races and/or workouts with training partners to train your brain to work hard at the end of the run: Success breeds confidence and confidence breeds success. Knowing that you have been able to hold a steady pace in race conditions, even in a sprint, Olypmic, or half iron distance, will train your mental six-pack.
Finally, here are some specific tips that ENers have offered on the topic of training to run a successful IM marathon:
• Consider running an even pace the whole way: While the standard EN race execution strategy is to run at "EP/LRP + 30 seconds/mile" for the first 6 miles, some people have sucess with simply starting out at their goal pace and holding it the whole way. This may end up being slightly slower (5-10 seconds/mile) than their EP.
• The faster intervals in the weekly long runs are key to not only physical, but mental preparation for race day. Succeeding at HMP intervals in a 2-2.5 hour run is "where the money is".
• Understand and anticipate what will happen to the physical and mental sensations during the course of your 3.5-5 hours of running: At the start, running should feel easier than any long run you have done in training (~ miles 1-6). As the milage adds up, your will go through feeling as if you are running a marathon (~ miles 7-13), to running a half marathon (~ miles 14-18), to a 10K (~ miles 18-22), 5K (~ miles 22-24), and worse (the rest of the way). Being prepared for those final difficult miles, in the end, it's really just a personal decision to simply work harder than the others around you. While others may "suffer", we are "succeeding". Or, in the words of several racers:
"Basically, you just have to practice turning yourself inside out, without putting too much of a dent in your downstream training and recovery."
"It's going to hurt in training, it's going to hurt in the race. I learn a lot about myself at the tail end of long threshold sessions during training - for me, that's when I start to have some real interesting internal dialogue. I find that very similar conversations tend to happen at the end of races."
"Frankly, I just love to pass people towards the end of any race, and the closer it gets to the finish, the more I love passing them, especially if they are in a younger AG than I. So I always plan to run my fastest at the end of the race, just like all my training runs. It takes patience in the early part of the race, but to me the "reward" is without a doubt worth it."
"The fact is that it will be an extremely hard run even with proper execution. This challange is the exciting part. To overcome the challange a certain mental attitude is needed."
I have a question about how you can work out what run race pace you can sustain?
The long run execution plan gives some guidance but how do you select a particular pace (apart from trial and error)?
I have seen posts to the effect that based on training, someone thinks their IM run pace is x.yy minutes per mile — what are people doing at training that informs that thought process?
I must point out that I haven't yet done an IM so it might be obvious to those that have. I have done a number of HIMs while training EN style, and the long run only shows me so much — ie I get to find out what around 2 hours of running is like around MP with some HMP stuff in the middle, but because it's a day later than the last bike session, I don't get much of a feeling for the pace I can hold in a race.
Over the years, I've relied on rate of perceived exertion as the final arbiter of my run pace in an IM marathon. The RPE I aim for is how I feel in the middle of a long run, when I am running at my "easy pace" or "long run pace" as dertermined by my VDOT. I target that feeling at the start of the IM marathon, through about 6-10 miles. From that point, I then rely on my actual pace per mile to act as a whip to keep me going at that speed for the rest of the way, which progressively feels harder and harder. Until IM # 22, I never used either a pace watch or heart rate monitor during the races; I would rely on simply my standard watch, checking lap/mile times as I go.
A cross check which I have used, which one could use in lieu of the RPE, is the actual EN race pacing protocol, as modified by the "heat app". By this I mean, looking back after the fact at my race day pace, I check my results to those predicted by the EN racing protocol. I use a VDOT from a recent half marathon to determine my EP/LRP, and adjust for the actual temperature on the day. My IM paces have generally been within 1-5 seconds/mile of the predicted pace.
What I'm saying is that the race day strategy here at EN should work for someone who is willing to do the following:
• hold your bike in check as per EN race strategy
• run with a pace watch, and keep your first 6 miles to 0-30 seconds slower than your EP/LRP as predicted by a recent half marathon
• use that first hour to top up your hydration, then hit every aid station to maintain fluid and nutrition
• start turning up the mental effort after mile six. This is the hardest part, but assuming you've done the training, your body shold vbe ready as long as the mind doesn't quit.
@ Al - this is a super summary. Thank you for doing this. You highlight some great tips that will be a big help to first time IMers, and I love the way you inserted the comments from EN racers. That makes it very real, and granular. Also, thanks for your comment on your 12/16 post about my input. I'm flattered.
As others have said, it is the easiest run of the season. There are no Z3 or Z2 efforts in it (and I tell myself this as I head out!). Those EN long runs are great for building this toughness. Finishing with 15-20 minutes of zone 2 each week I swear was the hardest stuff I did. And was great prep for the last few miles which are always tough no matter what. And once more, for what it's worth: don't leave it all out on the bike course!! :-)
---Ann.
-I don't know if making a kick-butt wiki entry is enough. Perhaps this needs to be boiled down into installments, and PM'ed / emailed to members of each race group at specific times. For example
-12 weeks out, notes on doing sweat test and check in on RPE during long runs
-right before RR #1, a comment on testing out 'taking up the pace' to see if you're able to execute it or need a more straight-line pacing strategy
-finally in the last week before the race, a strongly worded 'don't F it up' message
I don't mean to be blunt, but there have been many people who have heard all of this, and still not done it. Granted, now it's their fault, but I agree with your premise that I'd like to see the overall execution of the team more strongly influenced by the wisdom collected here and elsewhere.
@ Mike - I agree, the whole point of this exercise is to enable MORE people to have a successful IM out of the chute. But implementing ways other than the wiki to entwine it into EN programming is above my pay grade. In addition to emails from the Race Director at key moments, inclusion in the IM plans and the podcasts might also be considered ...
@ Ann - you are THE role model for IM Marathon pacing. I'm hoping to see you @ IM Canada, and then again in Hawaii 7 weeks later!
Anyway, here's the finished product in the wiki:
Marathon IM: Training to Run A Steady Pace
Great addition to the wiki Al and enjoy the thread as well. Seems to me (based on one IM
) that there is so much time to be won and lost during the run. Especially for the middle and back of the pack folks. I'm new to running with a GPS watch and wonder if there is room in the wiki entry for recommended GPS set ups to help assist in a steady effort. Jenn Ritter's comment above is interesting and wonder what other vets have used for their set up. I'm thinking something like the EN Gearing Setup guidance for the bike but recommended options for GPS watch for the run.
Just a thought...Thanks
@ Nate - you're right, that was a good pearl. I added it to the wiki.