30 Mar School Boy Pacing… What not to do.
So I’ve crawled out from my Easter Egg coma to write another quick post…
Well actually less of an Easter Egg coma, but definitely a chocolate one as I can’t be the only one to realise that just buying chocolate is way more cost effective than buying an egg…?
And no it really doesn’t taste better egg shaped (as Laura told me just last night!)
But less talk of this chocolate lark and more about running.
Saturday just gone was the Cardiff World Half Marathon Championships, featuring some big names…
Mo Farah (First Brit and third overall)
Geoffrey Kamworor (The winner who I would almost trip over just after the start!)
Callum Hawkins (second Brit)
Coach Ant 😉
Yep, if you remember last week I ran a quick Free T-Shirt comp to anyone who could guess the closest to my time. (Big well done to Kim Carter for being just 4 seconds out!)
But the thing I really wanted to chat about was the mistakes we all make sometimes.
I spend a lot of time talking about pacing. How best to pace a half marathon or 10k.
The things we should and shouldn’t do.
What the effects are of doing something different.
And on Saturday (and indeed the previous Sunday at the Eastleigh 10k) I decided on a different tactic.
Rather than spending time glaring at my watch, I would simply run and occasionally check it.
On Saturday it was probably the difference between hitting my ‘A’ goal target and finishing the 24 seconds adrift from it.
I set off just too fast.
The buzz on the day, the fact I could literally see Mo Farah 3 people ahead of me on the start line went when that gun went, I went with the crowd.
To put a time to it (I do love a good stat). I opened with a 3:05 km, which was the exact split I ran for my opening km at Eastleigh. Fine for a 10k, but it will be the eventual undoing during a half.
But so what, I still ran a great run and got a pb too.
But it could have been so much better.
Starting something like a half marathon too quickly produces a lot of lactic acid in the body, something that is hard to get rid of whilst running unless you significantly lower your pace.
By starting at your Half Marathon pace (a pace that you have trained at and have experience running at) will mean that you are in control, less likely to burn out and fatigue in the latter stages.
So, for those of you with a half coming up, I’d urge you to get used to running at a certain pace, getting the feel for it (whether you run with a watch or not) and then importantly stick to it on the day.
We can all get excited and think we are invincible, I could have denied that I made a mistake on Saturday and just simply covered it up. But the truth remains. We all make mistakes, I did, I’m happy to confess to it to help you avoid doing the same. 😉
RunSMART << I thought this was an appropriate change for todays subject!
P.S. I meant to mention this last week, but we have a pretty cool announcement coming up this Friday.
Desperate to say more… BUUUUT I’m going to wait… So check in on Friday 😉
Ant is the creator of RunCamp. Everyday his goals are to educate, motivate and inspire runners and triathletes to make themselves better than they were yesterday.
Running in his eyes is a journey, and through his coaching he aims to make everyone’s journeys more enjoyable.
As well as running, you’ll find Ant regularly taking part in triathlons, from sprint distance up to full Ironmans.
He also has a big weakness in the forms of Papa John’s pizza and Ben & Jerry’s ice cream, so if you ever want to get an easier session, thats one way to get one!