Training - Injury Archives - Keeping the Pace

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Injury Archives: Keeping the Pace

Go Slowly in the Beginning: Almost everyone who performs a personal record in the marathon runs the second half faster than the first. Slow down by 10 to 20 seconds per mile (from your projected marathon pace) during the first three to five miles, and then follow the guidelines in the "Pacing Tips" section which follows. Many marathoners report that by starting out 15 seconds per mile slower, they have the resiliency to run 20 to 30 seconds per mile faster at the end of the marathon. (from the new Marathon! by Jeff Galloway (Phidippides Publication: 2000), p, 113)

Remember, for every second per mile you go too fast in the first half of the race, you'll run 5-10 seconds slower at the end. (from Galloway's Book on Running by Jeff Galloway (Shelter Publications: 1984), p. 102)

Beat the Heat: Another reason to start slowly and to run your own steady-pace race during the first half is to keep cool. Getting too hot severely slows you down, so watch it when it's 60 degrees or more. The faster your body temperature rises, the more blood flows to the skin to reduce heat, and the more you sweat. Both reduce the amount of blood available to the muscles, which in turn determines oxygen supply and waste removal. When capillaries near the skin dilate to cool you off, they use a substantial amount of blood. Sweat loss ultimately depletes the blood supply. If you maintain an even (and reasonable) pace in the first half you'll actually speed up slightly during the second half: your body mechanics become more efficient as you run. (from Galloway's Book on Running by Jeff Galloway (Shelter Publications: 1984), p. 102)

Pacing Tips for the Marathon

For the first three to five miles, run marathon pace during the running parts and take the walk breaks.
A one-minute walk break (for the average person) will slow you down by 15 to 18 seconds.
A slightly slower pace will allow the legs to warm up before pushing into race effort. * Remember to adjust your pace for heat, humidity and hills.
Between three and eight miles, shift to running faster in the running portions and take walk breaks.
You will gradually pick up the pace so that by eight miles, you're running at goal pace when you average the walk breaks and the running segments.
If it's a struggle to pick up the pace, stay at an effort level which is comfortable. * Don't even think about cutting your walk break short to speed things up.
Between eight and 18 miles, run at marathon goal pace (run faster to compensate for walk breaks).
Run each mile about 15 to 18 seconds faster than your goal pace, then walk.
Stay smooth as you ease down to walk and ease back into running.
Compute your pace each mile.
Uphills miles can be slower and downhill miles can be faster than goal pace.
After 18 miles, you can cut out the walk breaks if you're feeling strong (and want to).
An alternative: walk for 30 seconds for several walk breaks before eliminating them.
If you need the breaks but your legs are cramping, shuffle instead of walking.
After 23 miles, you can keep picking up the pace if you feel up to it.

From the new Marathon! by Jeff Galloway (Phidippides Publication: 2000), p, 117