tag:blogger.com,1999:blog-13273897.post4888637205007834736..comments2024-02-06T10:16:40.971+00:00Comments on Diary of a Rubbish Marathon Runner: How Not To PaceThomashttp://www.blogger.com/profile/07802380462713592586noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-13273897.post-13377370867665511082013-11-23T11:44:02.413+00:002013-11-23T11:44:02.413+00:00That's impessive. Nothing wrong with 2nd place...That's impessive. Nothing wrong with 2nd place and splitting a marathon in 3:12. Nothing wrong with heel-striking either!Ewenhttps://www.blogger.com/profile/01093209634556111656noreply@blogger.comtag:blogger.com,1999:blog-13273897.post-59652167581921594432013-11-21T11:41:18.127+00:002013-11-21T11:41:18.127+00:00Thanks for the links. Your 2012 run looks far mor...Thanks for the links. Your 2012 run looks far more evenly paced, but even the 2013 looks pretty even once you settled down after 70 minutes.<br /><br />One thing that is clear in both 2012 and 1013 is that your HR is fluctuating with the hills quite significantly - typically a 10bpm range each mile loop. In terms of physiological load and maximum efficient use of glycogen stores one would probably be best to try and keep the HR as even as possible, so with this big fluctuation there may be an opportunity to pace better and the micro scale even when outwardly the macro scale pacing looks fine.<br /><br />For the 2012 race it might been more efficient to run the ascent slightly easier and the descents harder to even out the HR. Such a strategy would make more efficient use of glycogen stores so your average pace could be increased.<br /><br />For the 2013 the faster start would be burnt disproportionately large amounts of glycogen leaving less for the rest of the race so that pace would have to be eased off. So going off more conservatively will likely have helped improve the average speed. Also like with 2012 running the ascents easer and the descents faster would again helped make more efficient use of glycogen stores and allowed for a higher average pace.<br /><br />Pacing this way is very hard to do just be feel, our own excitement and competitiveness overrules about ability to judge the actual physiological load. Even with my experiments with pacing by HR monitor myself I still find it tough to actually back off enough on ascents and hold back at the start.Robert Osfieldhttps://www.blogger.com/profile/16960356368117573952noreply@blogger.comtag:blogger.com,1999:blog-13273897.post-46566481935686985142013-11-18T16:51:43.390+00:002013-11-18T16:51:43.390+00:00Like I said, 7 minute pace felt very comfortable a...Like I said, 7 minute pace felt very comfortable at first and I was relishing the opportunity to run with the current Irish record holder. Garmin trace is <a href="http://connect.garmin.com/activity/405584820" rel="nofollow">here</a>, and last year's is <a href="http://connect.garmin.com/activity/244663392" rel="nofollow">here</a>. I don't have the one from 2011, apart from the graph in that race report.<br /><br />I ran 5 minutes slower than last year but I'm reasonably certain that I would have been able to run at least as fast again yesterday had the race situation required it.Thomashttps://www.blogger.com/profile/07802380462713592586noreply@blogger.comtag:blogger.com,1999:blog-13273897.post-1627162686139829672013-11-18T15:21:41.766+00:002013-11-18T15:21:41.766+00:00Well done on putting in a very respectable perform...Well done on putting in a very respectable performance from less than stella training cycle. It's worth remembering that you won back in 211 with a slower time. <br /><br />I also note that your average HR was higher than 2012 and 2013 so despite taking it easier in the later stages you put into pretty good effort.<br /><br />Pacing wise certainly not ideal. I am particularly surprised that you went out so fast given than your evaluation suggested you weren't in great shape. Do you have a HR trace for the whole event? It would be interesting to compare paces/HR over your three Sixmilebridge 30 runs to see how they compare.Robert Osfieldhttps://www.blogger.com/profile/16960356368117573952noreply@blogger.comtag:blogger.com,1999:blog-13273897.post-37146908673022739542013-11-18T13:25:24.250+00:002013-11-18T13:25:24.250+00:00No one would blast in the end, when the positions ...No one would blast in the end, when the positions are already set, unless they were going for a personal best. And going out a bit fast for the pleasure of running with a national record holder when one feels good cannot be called a mistake, rather play. You did great, congratulations! Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-13273897.post-21122548255839213342013-11-18T00:13:08.940+00:002013-11-18T00:13:08.940+00:00There was certainly no point in killing yourself T...There was certainly no point in killing yourself Thomas. Not only is Dublin still in your legs but my guess is that Connemara is still lurking in there somewhere. Still a very respectable time for someone who wasn't racing all out. A unique event indeed.Grellanhttps://www.blogger.com/profile/07132757537248747078noreply@blogger.com