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Ironman Syracuse 70.3 run pacing

mookyjmookyj
in Racing Forum 🏎

 Hi Coaches! Having run the race rehearsal on the race course, I found the hill at the turnaround to be rather rude after the bike,and the heat. It was in the 80's when I did it. It is a two loop course. 

http://ironmansyracuse.com/files/20...n_2012.pdf

The bike course has most of the climbing inthe first third, and a fast finish.

http://ironmansyracuse.com/files/20...n_2012.pdf

I wanted your thoughts and your opinion on a pace schedule I am thinking of. ALso would like you thoughts on what to add as a heat impact pace adder. THe weather up until 6/20 is predicted to be in mid 80's. My current VDOT is 40

Here's what I have so far

 

1          9:30 + HIPA

2          9:15 + HIPA

3          10:30 + HIPA

4          9:00 + HIPA  big down hill after 3.55

5          8:45 + HIPA

6          8:45 + HIPA

7          8:45 + HIPA

8          8:45 + HIPA

9          9:15 + HIPA

10       10:00 + HIPA

11        8:30 + HIPA big down hill 

12        8:45 + HIPA

13       8:30 + HIPA

.1          0:45 or until the wheels come off

 

 

thanks

 

Mike

Comments

  • GMAN 19030GMAN 19030
    Mike, I wouldn't be too concerned about the heat adjustment just yet. It is Syracuse after all so it could be 55 degrees that day. Worry about that when we're five days out and forecasts have an inkling of statistical probability.
  • mookyjmookyj

     Bob as you know, warm weather more than two days in a row is a big deal  image 

  • GMAN 19030GMAN 19030

    That's why I moved. 

    For me it will be a cold adjustment.  I'll run faster if it were just in the 80's.  As much as I'm looking forward to colder weather, it would work to my advantage if it were hot since I'm all kinds of acclimated to hot temperatures and you northeasterners will not.

  • Coach PatrickCoach Patrick
    @Mike, that's all well and good, but don;'t make me roll up on you at mile 8 and say you are running uphil at vDOT forty but it's 77 with a 5 degree windchill what's your pace???? cuz it's going to be the same answer that everyone gives me regardless of event/time/temps -- this is the best I've got. imageimageimage


    I say you plan on a smart first 3 miles given temps and terrain, then have a steady pace in mind that you can modify up/down based on the terrain...and eat/drink/eat/drinkydrinnk/etc.....
  • mookyjmookyj

     Cool, thanks coach! 

  • GMAN 19030GMAN 19030
    Forecast now is high in the low-70's. It doesn't look like you'll need to worry about the heat.
  • mookyjmookyj

     Yes sir!  Forcast is looking good. We're getign a very nice stretch of weather. Almost summer like image 

    When I did Firmman many moons ago, temps hit 93 on the run. About 2/3's was on open highway, and the ashpault was even hotter. The run course was not terribly difficult, but it was hot.

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