Thursday, 24 April 2008
GUIDANCE FROM A GURU
IN DANNY DREYER'S BOOK CHIRUNNING HE RECOMMENDS NAGETIVE SPLITS WHEN RACING, THIS SOUNDED LIKE A GOOD IDEA BECAUSE IN THE PAST I HAVE ALWAYS BLASTED AWAY AT THE START AND HOPED THAT I COULD KEEP IT TOGETHER UNTIL THE END. MOST TIMES IN THE MARATHON I WOULD SLOW DRAMATICALLY TOWARDS THE LAST 6 MILES. SO I ASKED DANNY TO HELP ME, I TOLD HIM THAT I THOUGHT I WAS IN 2.50 SHAPE AND COULD HE TELL ME THE PACE TO RUN MY NEGATIVE SPLITS?
HE KINDLY GAVE ME THE FOLLOWING ADVISE ; If it’s a reasonably flat course you should try to come through the half at a 6:35 which would put you at 1:26:15. A much easier start will leave you with much more at the end. That means your second half can be1:24 and everyone comes home happy.
SO HERE IS MY PACE CHART FOR THE BLACKPOOL MARATHON
1 Miles - 0:06:35.04
5 Miles - 0:32:55.19
10 Miles - 1:05:50.38
THEN I WILL INCREASE THE PACE TO 6.25 TO GIVE A SECOND HALF TIME OF 1.24.03 AND A TOTAL TIME OF 2.50.18
easy run with Niz = 10 mins
1 mile warm up, one mile 6.23, one mile warm down = 20 mins