Pacing

[andrewhagger]

Two posts in one day for me - a new PB!

Here is a question I was thinking about earlier today and it was touched upon by Irish Princesses answer to:

healthunlocked.com/couchto5...

So pacing - do you aim for the same time across each 1km section, a faster start and holding on to the end as best you can, or a slower start and negative splitting?

I've always though it was "easiest" to go for level 1km sections to give myself the chance to get a new PB, but now I'm thinking that maybe I should take it steady and try and step on the gas through the last 2km...

[Tomas Graduate]

On the few occasions I have deliberately set out trying to set a PB, I have calculated the average pace and then tried to stick to that throughout the run.

[andrewhagger Graduate in reply to Tomas]

Thanks Tomas - that is what I have tried to do as well, but the other post got me thinking that maybe I would be better off negative splitting.

I was reading an article about marathon records, and I think both Paula Radcliffe and the men's record holder both negative split when setting their world best, so I'm now thinking the Irish Princess method (of setting a platform for a bigger finish) may be the best way to go...

[5kOrBust Graduate]

I just run. I don't think about pace until I finish and look at Nike+, then usually say, "I could have probably run a bit quicker than that"

[Steve_L Graduate]

I just tried to run level splits this morning. Unfortunately I couldn't quite manage it!

[Hidden]

I mix up between all sorts. Sometimes I go for negative splits (either at the halfway point or gradually increase the pace for each mile/km), this morning I did a positive split (fast out for first half, gentle back), others I'll aim for a steady even pace across the whole run.

[andrewhagger Graduate in reply to Hidden]

Yeah I did try progression before and I think maybe I gave up on it a bit soon because it was harder than I thought, which thinking about it was probably the point!

[Hidden]

I was told if you have enough gas left at the end to really sprint you have paced it wrong ?

I achieved a PB by working out my average pace per KM was then tried to run to it ,luckily it worked on that occasion and some , generally it also about what other training you do, intervals/hills etc it all plays a part

Do what ever suits or works for you best

[IannodaTruffe Mentor]

My last parkrun PB came about by running like buggery all the way.........I still don't know how I did it, because I wasn't tracking it and the average pace per k was way beyond anything that I can normally sustain.......so put it down to competitive spirit.

[andrewhagger Graduate in reply to IannodaTruffe]

I am a BIG fan of the entire doing things like buggery methodology (especially the big weekly shop in Asda).

I think maybe I should try it and see how I go.

[ju-ju- Graduate]

depends on the length of the run, but starting slow and building up is good...and on a long run, starting slow definitely enables you to go for longer....

[rmnsuk Graduate]

On the treadmill it's dead easy, but boring, to just set a speed and go. Even when doing intervals I set to, for instance, 4.4 then 6.7 then repeat. Otherwise it just gets too complicated.

But outside I just run, and when I can see the end I try to overtake the kid in front of me or stop the kid behind me streaking past at the finish. I just started using strava so this may all change.

[andrewhagger Graduate in reply to rmnsuk]

I've managed to avoid treadmill running apart from when I had a cheap trial at David Lloyd, mostly because I don't run very evenly and it put me off by having to think about it too much.

From your outside running does that mean you only tend to race outside rmnsuk?

I'd be interested to hear about your strava experience too. At the moment I track with Garmin but that is all...

[rmnsuk Graduate in reply to andrewhagger]

I have a dog phobia, so running outside is challenging. I do parkrun each week cos, in a crowd, dogs don't matter so much. 'Race' would be a bit of an exaggeration

When I've done a few strava runs maybe I'll do a review.

[Tomas Graduate]

I was thinking about this post last night. I think it makes a big difference in a race situation, where you have the psycological game between competitors. Negative splits can really demotivate a competitor, when you speed past him and if you appear to be so fast he won't have a chance, then chances are he won't be motivated to even try after 10 or 20 miles. Likewise, if you feel you have plenty left in the tank, it can also really motivate you. So for races it is a definite strategic consideration.

For our regular training runs, it is probably more a matter of

a) do what happens to suit you and

b) make sure to train whatever strategy you intend to use in races.