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Post by Deleted on Mar 3, 2020 20:40:47 GMT
Any advice on pacing? Does it make much of a difference?
I tend to go off quicker and end up holding on towards the end. Does it pay to take it slow at the start and build up?
I've thought about it before but I worry that if I start slow I might damage my chances of a good time (i.e. if I take it too slow and give myself too much to catch up).
Or should I just be looking to hit a steady pace all round?
I'm also worried about getting carried away at Stafford on the day, allowing the adrenaline to take over, starting too quickly and burning out.
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Post by Northy on Mar 4, 2020 9:54:36 GMT
The easiest advice but the hardest to follow! Mate it's any excuse to get to see his physio she's now gone off to Lanzarote for warm weather training ready for her representing GB in the Euro championships in the summer and worlds in September, her new boyfriend is a professional athlete, his physique is nearly as good as mine
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Post by Northy on Mar 4, 2020 9:57:11 GMT
Any advice on pacing? Does it make much of a difference? I tend to go off quicker and end up holding on towards the end. Does it pay to take it slow at the start and build up? I've thought about it before but I worry that if I start slow I might damage my chances of a good time (i.e. if I take it too slow and give myself too much to catch up). Or should I just be looking to hit a steady pace all round? I'm also worried about getting carried away at Stafford on the day, allowing the adrenaline to take over, starting too quickly and burning out. I always start off that bit slower and settle into a rhythm, then slowly build up pace. My marathons the first 2 miles are about a minute slower than average pace, then next couple a bit quicker before finally settling into the race pace, I've never hit the wall then, I always negative split on my races.
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Post by yes on Mar 4, 2020 14:39:59 GMT
Any advice on pacing? Does it make much of a difference? I tend to go off quicker and end up holding on towards the end. Does it pay to take it slow at the start and build up? I've thought about it before but I worry that if I start slow I might damage my chances of a good time (i.e. if I take it too slow and give myself too much to catch up). Or should I just be looking to hit a steady pace all round? I'm also worried about getting carried away at Stafford on the day, allowing the adrenaline to take over, starting too quickly and burning out. Almost every race I have started out quicker than I had planned has ended badly. It pays off at half marathon distance to make sure you hold a bit back for the last 3/4 miles, 10k or 5k sometimes you can hang in there. If you set off too quickly and slow down, it can be a bit demoralising seeing other runners come past you, however if you find you're overtaking in the second half it can be a huge boost. Don't worry if you do set off a little bit quickly though, in your second mile just compose yourself and get into a rhythm.
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Post by Deleted on Mar 4, 2020 17:32:54 GMT
Any advice on pacing? Does it make much of a difference? I tend to go off quicker and end up holding on towards the end. Does it pay to take it slow at the start and build up? I've thought about it before but I worry that if I start slow I might damage my chances of a good time (i.e. if I take it too slow and give myself too much to catch up). Or should I just be looking to hit a steady pace all round? I'm also worried about getting carried away at Stafford on the day, allowing the adrenaline to take over, starting too quickly and burning out. Almost every race I have started out quicker than I had planned has ended badly. It pays off at half marathon distance to make sure you hold a bit back for the last 3/4 miles, 10k or 5k sometimes you can hang in there. If you set off too quickly and slow down, it can be a bit demoralising seeing other runners come past you, however if you find you're overtaking in the second half it can be a huge boost. Don't worry if you do set off a little bit quickly though, in your second mile just compose yourself and get into a rhythm. Thank you. I'm still getting used to pacing so I'm very much dependent on my gadgets to tell me how quick I'm going. I'll keep an eye on it early doors.
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Post by Deleted on Mar 4, 2020 20:28:47 GMT
Any advice on pacing? Does it make much of a difference? I tend to go off quicker and end up holding on towards the end. Does it pay to take it slow at the start and build up? I've thought about it before but I worry that if I start slow I might damage my chances of a good time (i.e. if I take it too slow and give myself too much to catch up). Or should I just be looking to hit a steady pace all round? I'm also worried about getting carried away at Stafford on the day, allowing the adrenaline to take over, starting too quickly and burning out. Almost every race I have started out quicker than I had planned has ended badly. It pays off at half marathon distance to make sure you hold a bit back for the last 3/4 miles, 10k or 5k sometimes you can hang in there. If you set off too quickly and slow down, it can be a bit demoralising seeing other runners come past you, however if you find you're overtaking in the second half it can be a huge boost. Don't worry if you do set off a little bit quickly though, in your second mile just compose yourself and get into a rhythm. These are the splits from my last run. In hindsight, not as bad as I thought. The latter kilometres are slower, however that part of my training run is harder/hillier.
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Post by felonious on Mar 4, 2020 20:34:01 GMT
Track session tonight 6:12 for the mile followed by 6 x 400 metres, 90 seconds for the first and 84/85 seconds for the other 5. Good warm up, warm down and plenty of stretching.
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Post by jeffers on Mar 5, 2020 15:21:10 GMT
Managed a slow-paced 7.8km this lunchtime to get some distance in my legs. Kept egging myself on to not walk after 5km or so, as I was definitely feeling it. I managed to tell myself to keep running to the next object further ahead - ended up getting all the way around which I'm quite happy with. My legs are like jelly. Will definitely take your advice felonious and seek out a running club near me. If you're local PM me and I'll be than happy to advise. Thanks for the offer. I'm based near Cambridge unfortunately but's there's a quite a few running clubs near here that seem friendly enough. Managed to get the 5k time down to 30:10 on saturday morning on a simple out and back route in my village. I was battered by a head wind going out which seemed to sap the energy out of me, however I got myself together coming back and sped up with the wind on my back - just missed out on the sub 30 but a new personal best as a consolation. I want to get sub 30 then I can set my new goal of sub 25 by the end of the year. Tentatively thinking of signing up for the Potters 'Arf in June as something to work to over a greater distance, but not sure if it's a bit too ambitious of me.
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Post by felonious on Mar 5, 2020 16:26:12 GMT
If you're local PM me and I'll be than happy to advise. Thanks for the offer. I'm based near Cambridge unfortunately but's there's a quite a few running clubs near here that seem friendly enough. Managed to get the 5k time down to 30:10 on saturday morning on a simple out and back route in my village. I was battered by a head wind going out which seemed to sap the energy out of me, however I got myself together coming back and sped up with the wind on my back - just missed out on the sub 30 but a new personal best as a consolation. I want to get sub 30 then I can set my new goal of sub 25 by the end of the year. Tentatively thinking of signing up for the Potters 'Arf in June as something to work to over a greater distance, but not sure if it's a bit too ambitious of me. The Potters Arf is a tough race so you'll have to get a lot of running in by then if you want to get round the course. The Parkrun is a fantastic place to start and it's a good place to meet other club members as well. You'll get dragged along on the pace which helps but it's a good enviroment to be in. You can train for a half on your own but the advice and encouragement from a club makes it so much easier.
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Post by felonious on Mar 5, 2020 16:36:27 GMT
Any advice on pacing? Does it make much of a difference? I tend to go off quicker and end up holding on towards the end. Does it pay to take it slow at the start and build up? I've thought about it before but I worry that if I start slow I might damage my chances of a good time (i.e. if I take it too slow and give myself too much to catch up). Or should I just be looking to hit a steady pace all round? I'm also worried about getting carried away at Stafford on the day, allowing the adrenaline to take over, starting too quickly and burning out. Just to add to the other comments I tend to go out as hard as possible for distances from 5K to 10K and dig in towards the end of the race. For half marathons and upwards it's almost impossible to do this because you'll pay a price before the end of the race. The problem you'll have is lack of race experience because your 10K pace will mean that running slower in a half feels easy and therefore the tendency is to want to run faster. Decide on a time and run to the watch. With Stafford the last three miles are fast and if you're still full of running at 10 miles you'll be able to kick on and better your time. One of the girls I know did London in 3.08 which was the time she was aiming for. Every mile was within 10 seconds of each other and she ran to a schedule. I've only ever done one marathon and "banked" time in the first half of the race and unfortunately paid later. The longer distances are down to discipline. You've got years ahead of you to lower your times.
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Post by yes on Mar 5, 2020 18:13:47 GMT
Thanks for the offer. I'm based near Cambridge unfortunately but's there's a quite a few running clubs near here that seem friendly enough. Managed to get the 5k time down to 30:10 on saturday morning on a simple out and back route in my village. I was battered by a head wind going out which seemed to sap the energy out of me, however I got myself together coming back and sped up with the wind on my back - just missed out on the sub 30 but a new personal best as a consolation. I want to get sub 30 then I can set my new goal of sub 25 by the end of the year. Tentatively thinking of signing up for the Potters 'Arf in June as something to work to over a greater distance, but not sure if it's a bit too ambitious of me. The Potters Arf is a tough race so you'll have to get a lot of running in by then if you want to get round the course. The Parkrun is a fantastic place to start and it's a good place to meet other club members as well. You'll get dragged along on the pace which helps but it's a good enviroment to be in. You can train for a half on your own but the advice and encouragement from a club makes it so much easier. I agree, a tough half marathon to debut at. It's one of my favourite races, one I look forward to every year, but the first time I did it absolutely killed me off because I wasn't ready. It's unique not because of the elevation, there are plenty of other races with similar elevation that don't feel as difficult, it's the steepness of Anchor Road and Heartbreak Hill that make it different!
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Post by felonious on Mar 5, 2020 18:19:30 GMT
The Potters Arf is a tough race so you'll have to get a lot of running in by then if you want to get round the course. The Parkrun is a fantastic place to start and it's a good place to meet other club members as well. You'll get dragged along on the pace which helps but it's a good enviroment to be in. You can train for a half on your own but the advice and encouragement from a club makes it so much easier. I agree, a tough half marathon to debut at. It's one of my favourite races, one I look forward to every year, but the first time I did it absolutely killed me off because I wasn't ready. It's unique not because of the elevation, there are plenty of other races with similar elevation that don't feel as difficult, it's the steepness of Anchor Road and Heartbreak Hill that make it different! The uniqueness is also the fabulous support along the route. I've heard many people from outside the area making that point. For all the stick that it gets Bentilee really does need to take a bow
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Post by Deleted on Mar 5, 2020 18:20:43 GMT
Any advice on pacing? Does it make much of a difference? I tend to go off quicker and end up holding on towards the end. Does it pay to take it slow at the start and build up? I've thought about it before but I worry that if I start slow I might damage my chances of a good time (i.e. if I take it too slow and give myself too much to catch up). Or should I just be looking to hit a steady pace all round? I'm also worried about getting carried away at Stafford on the day, allowing the adrenaline to take over, starting too quickly and burning out. Just to add to the other comments I tend to go out as hard as possible for distances from 5K to 10K and dig in towards the end of the race. For half marathons and upwards it's almost impossible to do this because you'll pay a price before the end of the race. The problem you'll have is lack of race experience because your 10K pace will mean that running slower in a half feels easy and therefore the tendency is to want to run faster. Decide on a time and run to the watch. With Stafford the last three miles are fast and if you're still full of running at 10 miles you'll be able to kick on and better your time. One of the girls I know did London in 3.08 which was the time she was aiming for. Every mile was within 10 seconds of each other and she ran to a schedule. I've only ever done one marathon and "banked" time in the first half of the race and unfortunately paid later. The longer distances are down to discipline. You've got years ahead of you to lower your times. Yeah, I think lack of experience will cost me on the day, in terms of pacing. I want to keep it as close to 5 minute per km pace as possible. I've almost managed that over 16km distance (and even had a bit left in the tank to power the last km). I hopefully wont be too far off.
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Post by felonious on Mar 5, 2020 18:32:14 GMT
Just to add to the other comments I tend to go out as hard as possible for distances from 5K to 10K and dig in towards the end of the race. For half marathons and upwards it's almost impossible to do this because you'll pay a price before the end of the race. The problem you'll have is lack of race experience because your 10K pace will mean that running slower in a half feels easy and therefore the tendency is to want to run faster. Decide on a time and run to the watch. With Stafford the last three miles are fast and if you're still full of running at 10 miles you'll be able to kick on and better your time. One of the girls I know did London in 3.08 which was the time she was aiming for. Every mile was within 10 seconds of each other and she ran to a schedule. I've only ever done one marathon and "banked" time in the first half of the race and unfortunately paid later. The longer distances are down to discipline. You've got years ahead of you to lower your times. Yeah, I think lack of experience will cost me on the day, in terms of pacing. I want to keep it as close to 5 minute per km pace as possible. I've almost managed that over 16km distance (and even had a bit left in the tank to power the last km). I hopefully wont be too far off. Sounds good just over 1:45. It's an easy course and as I said an easy last three miles unless you've overcooked it If you've got to 16K at that pace then a further 5K should be doable.
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Post by yes on Mar 6, 2020 5:49:45 GMT
I agree, a tough half marathon to debut at. It's one of my favourite races, one I look forward to every year, but the first time I did it absolutely killed me off because I wasn't ready. It's unique not because of the elevation, there are plenty of other races with similar elevation that don't feel as difficult, it's the steepness of Anchor Road and Heartbreak Hill that make it different! The uniqueness is also the fabulous support along the route. I've heard many people from outside the area making that point. For all the stick that it gets Bentilee really does need to take a bow Yeah the Potteries folk love a good race when it's warm out. Remember supporting at the Potteries Marathon when I was a kid, lots of support then too. That was up Castle though, we're a better breed over there 😉
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Post by felonious on Mar 6, 2020 5:51:09 GMT
The uniqueness is also the fabulous support along the route. I've heard many people from outside the area making that point. For all the stick that it gets Bentilee really does need to take a bow Yeah the Potteries folk love a good race when it's warm out. Remember supporting at the Potteries Marathon when I was a kid, lots of support then too. That was up Castle though, we're a better breed over there 😉 That's the most sense you've ever uttered
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Post by Northy on Mar 6, 2020 14:49:40 GMT
The Potters Arf is a tough race so you'll have to get a lot of running in by then if you want to get round the course. The Parkrun is a fantastic place to start and it's a good place to meet other club members as well. You'll get dragged along on the pace which helps but it's a good enviroment to be in. You can train for a half on your own but the advice and encouragement from a club makes it so much easier. I agree, a tough half marathon to debut at. It's one of my favourite races, one I look forward to every year, but the first time I did it absolutely killed me off because I wasn't ready. It's unique not because of the elevation, there are plenty of other races with similar elevation that don't feel as difficult, it's the steepness of Anchor Road and Heartbreak Hill that make it different! I used to live near the top of heartbreak hill in the late 80's, just down on Mornington road, first time I did potters arf I thought going along the A53 we were going up to holden lane bridge until we turned left at the pub, and thought oh dear god I know where we are heading
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Post by Northy on Mar 6, 2020 14:55:50 GMT
Anybody partaking in the Stone spring treble ? Rosebank sports, my local independent sport shop is one of the sponsors this year www.facebook.com/springtreble/
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Post by yes on Mar 6, 2020 17:54:00 GMT
Anybody partaking in the Stone spring treble ? Rosebank sports, my local independent sport shop is one of the sponsors this year www.facebook.com/springtreble/I'll be marshalling. Unless all the marathons get cancelled, then I'll probably run. Great fun these races though, some of the hills are interesting. I had great fun marshalling at the top of one of the biggest last year 😂
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Post by STOKIETILLIDIE on Mar 6, 2020 18:35:25 GMT
Any advice on pacing? Does it make much of a difference? I tend to go off quicker and end up holding on towards the end. Does it pay to take it slow at the start and build up? I've thought about it before but I worry that if I start slow I might damage my chances of a good time (i.e. if I take it too slow and give myself too much to catch up). Or should I just be looking to hit a steady pace all round? I'm also worried about getting carried away at Stafford on the day, allowing the adrenaline to take over, starting too quickly and burning out. As an ex runner, I was always taught to try to run as close to even pace as possible. If you go out to fast,you will lose a lot of time on the last few miles. In a half marathon or marathon, you want to try to run even pace. But starting out slower is not a bad idea, it will feel real easy and you will overtake a lot of runners in the closing miles.
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Post by Deleted on Mar 6, 2020 20:15:39 GMT
Any advice on pacing? Does it make much of a difference? I tend to go off quicker and end up holding on towards the end. Does it pay to take it slow at the start and build up? I've thought about it before but I worry that if I start slow I might damage my chances of a good time (i.e. if I take it too slow and give myself too much to catch up). Or should I just be looking to hit a steady pace all round? I'm also worried about getting carried away at Stafford on the day, allowing the adrenaline to take over, starting too quickly and burning out. As an ex runner, I was always taught to try to run as close to even pace as possible. If you go out to fast,you will lose a lot of time on the last few miles. In a half marathon or marathon, you want to try to run even pace. But starting out slower is not a bad idea, it will feel real easy and you will overtake a lot of runners in the closing miles. Thank you 👍 Out of interest, what's your half PB?
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Post by Northy on Mar 6, 2020 20:51:08 GMT
As an ex runner, I was always taught to try to run as close to even pace as possible. If you go out to fast,you will lose a lot of time on the last few miles. In a half marathon or marathon, you want to try to run even pace. But starting out slower is not a bad idea, it will feel real easy and you will overtake a lot of runners in the closing miles. Thank you 👍 Out of interest, what's your half PB? Yep, as I've said earlier always best to build up slowy. In the Nice marathon I overtook 1500 people in the 2nd half of the race. 1.59 first half, 1.50 2nd half.
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Post by STOKIETILLIDIE on Mar 6, 2020 20:53:05 GMT
As an ex runner, I was always taught to try to run as close to even pace as possible. If you go out to fast,you will lose a lot of time on the last few miles. In a half marathon or marathon, you want to try to run even pace. But starting out slower is not a bad idea, it will feel real easy and you will overtake a lot of runners in the closing miles. Thank you 👍 Out of interest, what's your half PB? 76 mins at Congleton half. I only ran 4 half marathons. I mainly ran 1500's and 5 k races. Use to like cross country too.
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Post by yes on Mar 6, 2020 21:00:01 GMT
Thank you 👍 Out of interest, what's your half PB? 76 mins at Congleton half. I only ran 4 half marathons. I mainly ran 1500's and 5 k races. Use to like cross country too. What's the reason you don't run now? That's a cracking half time.
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Post by Deleted on Mar 6, 2020 21:05:31 GMT
Thank you 👍 Out of interest, what's your half PB? 76 mins at Congleton half. I only ran 4 half marathons. I mainly ran 1500's and 5 k races. Use to like cross country too. Unbelievable time!!
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Post by Deleted on Mar 6, 2020 21:06:05 GMT
Thank you 👍 Out of interest, what's your half PB? Yep, as I've said earlier always best to build up slowy. In the Nice marathon I overtook 1500 people in the 2nd half of the race. 1.59 first half, 1.50 2nd half. Noted mate. I do appreciate all the help and advice.
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Post by STOKIETILLIDIE on Mar 6, 2020 21:09:52 GMT
76 mins at Congleton half. I only ran 4 half marathons. I mainly ran 1500's and 5 k races. Use to like cross country too. What's the reason you don't run now? That's a cracking half time. Thanks mate. To be fair I was better at 1500 and 5 k races though. I stopped running when I had my little girl plus working shifts. I still keep fit doing circuits and the odd run now and then. I still might get back into it when little as grown up. Would like to get her in to athletics. Plus I lost the love for it a bit.
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Post by samba :) on Mar 7, 2020 10:29:35 GMT
felonious my reflexes weren't quick enough to wave back in time 😕
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Post by yes on Mar 7, 2020 12:32:05 GMT
What's the reason you don't run now? That's a cracking half time. Thanks mate. To be fair I was better at 1500 and 5 k races though. I stopped running when I had my little girl plus working shifts. I still keep fit doing circuits and the odd run now and then. I still might get back into it when little as grown up. Would like to get her in to athletics. Plus I lost the love for it a bit. What was your 5k time? Yeah I've got little uns, it's tough to fit everything in, especially with marathon training.
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Post by felonious on Mar 7, 2020 19:13:48 GMT
felonious my reflexes weren't quick enough to wave back in time 😕 You were looking lean and mean matey long run and a Parkrun?
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