![]() This works well because it smooths out all the perturbations associated with tables and walking breaks. ![]() My plan on race day is to run according to my average pace. There are also a pair of charts which will be updated with your projected timing and pace information. The spreadsheet will give you an indication of the splits (both relative to the start of the race as well as time of day) and pace (instantaneous and average) required to achieve your goal time. In this case the linear model is a useful way to account for the effects of fatigue. However, as noted by the eminent statistician George Box “all models are wrong, but some are useful”. We all know that our pace will vary continuously throughout the race as a function of congestion, topography, hydration, fatigue, motivation and all of the other factors which come into play. Of course, neither the linear model nor a uniform pace are truly realistic. If you give 0% for your slowing down percentage then the calculations are performed on the basis of a uniform pace throughout the race. The spreadsheet uses a simple linear model which assumes that your pace will gradually decline at the rate you have specified. The rest of the spreadsheet will update on the basis of your selections. This is done by editing the blue fields indicated in the image below. To get an idea of your pace requirements you will need to specify your goal time, the number of minutes you anticipate losing before crossing the start line and an estimate of how much you think you will slow down during the course of the race. I arrived at these figures using a pacing spreadsheet. To still get to Durban under 9 hours I would need to run at roughly 5:52 per km at the beginning and gradually ease back to about 6:11 per km towards the end. And, furthermore, assume that I will be running around 5% slower towards the end of the race. Well, suppose that it takes me 3 minutes from the gun to get across the starting line. So how fast does this mean I need to run in order to get from Pietermaritzburg to Durban in under 9 hours? I also know that I am going to lose a few minutes at the start. ![]() I know from previous experience that I am likely to be quite a bit slower towards the end of the race. Although I have been thinking vaguely about my Plan A goal of a Bill Rowan medal at the Comrades Marathon this year, I have not really put a rigorous pacing plan in place.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |