 |
| Hitting the Wall with a Vengeance! |
- Miles 1 to 8 "Yo-Yo Paces": During the initial eight miles, my pace is as low as it is going to get. This is bad. I also have issues surging then falling back. For example, miles one, two and three are: 7:25 down to 7:11 up to 7:23. This yo-yo style running is bad as it burns up energy needlessly early on.
- Miles 9 to 13 "Already Slowing": After mile eight, I settle into a groove, but am already slowing down from 7:22 to 7:31.
- Mile 14 "Surge": I try to throw in one last surge after the halfway mark which I think will get me back on track. 7:24.
- Miles 15 thru 19 "Calm Before the Storm": The surge doesn't last long as I jump from 7:24 back into the upper 7:30s then by mile 19 I run my last mile under 8:00.
- Miles 20 thru 25 - "The Wall": The wheels don't just fall off right at mile 20, they EXPLODE and my car goes screeching to a crawl as I ride on the rims. My pace jumps from 8:05 at mile 20 to 9:45 at mile 25.
- Mile 26 thru 26.2 "Kick": After riding on the rims for so long, my wheels get a little tread back, and I'm somehow able to mount a slight comeback as I head for home and gain energy from the cheering crowds near the finish line.
Bottom Line: By looking at the average mile paces of every marathon I've run, I can conclude that I do hit the wall, as much as I've told myself I don't. In any case, I have to devise a plan so I can turn this graph around so the high numbers are on the left and the low numbers are on the right, or they are all the same number!
Whoa, that is an impressive graph! I think everyone hits the wall, and that they happen at different times. Mine is usually around 22 on the Chicago course, when I start crying and wishing I had gear checked my teddy bear.
ReplyDeleteI need to remember to pack a teddy bear! I just need to station someone with it at mile 20 and pick it up at mile 24!
DeleteWhy do you think this happens to you? Pace? Fuel? Anticipation? I'm so curious!
ReplyDelete~Wendy
My theory is that it is mainly pace (i.e. positive splits). By trying to run a few seconds faster per mile at the beginning of the race I am giving away whole minutes in the last part of the race. There also might be a fueling issue as I tend to randomly eat and drink during the race. I don't think it is anticipation, but you never know. In any case, I need to take a hard look at this chart and make a tweak or two to my race strategy. I want to figure this marathon thing out! :)
DeleteSo interesting to see this information and super useful to analyze yourself for any distance and see where you need to improve.
ReplyDeleteI hope Chicago starts a new trend for you!
Glad you found it interesting! I know graphs are interesting to me too, and they dramatically highlight areas that I need to work on. Thanks! I hope so too. :)
DeleteSo much data! Maybe you just need to find that effort that you can maintain evenly and stick with that instead of trying to surge. Taking a look at Kimetto's pacing in Berlin, it was kind of crazy... it was a slight negative split, but he was fairly consistent throughout.
ReplyDeleteYes, I need to find my elusive "marathon pace". Maybe I need to look at Kimetto's pacing then probably add about 3 minutes per mile! I am thinking that consistency is key. Well, at least it's better than what I've been doing.
DeleteWow, interesting graph. Do you think you're starting too fast or is there another issue?
ReplyDeleteYes, definitely starting too fast for my fitness level. The few seconds I gain per mile in the beggining of the race by starting too fast, are lost when I slowly burn out at mile 20. I waste a lot of energy speeding up over and over again in the first 14 miles. I probably need to rock some consistency and take it easy until at least mile 16.
DeleteStrangely enough, I seem to follow a similar pattern in longer training runs and half marathons (though obviously I only have a couple under my belt). Once you figure out a plan, I'll adjust it accordingly for the HM distance ;)
ReplyDeleteIt is a pattern I too used to have in my long training runs and half marathons. I would blast an early fast mile or two then flame out halfway through. Recently, however, I have learned to hold back during those early miles and it has paid dividends. I haven't figured out marathon pacing, yet. I'll let you know once I figure it out. Hopefully on October 12!
DeleteReally fascinating stuff you're finding and writing about. My theory is that it's partially your pacing but also fueling, maybe even more so. Remind me to send you an article... but anyway. This is really good stuff to explore because it'll help you nail down a good plan for CM. you're gonna do great!
ReplyDeleteYes, I might be overly focused on pacing. That's probably because I'm used to pacing (i.e. negative splitting) being a major factor for success in shorter-than-marathon races. I'm looking forward to reading the article. Thanks so much! :)
DeleteI think you already know this, but you are starting too fast. The biggest difference for me has been practicing a negative split during my long runs. Try to hold yourself back (it will feel uncomfortably slow), but you will feel so much stronger towards the end.
ReplyDeleteThanks Coach. I am really going to try and hold myself back early on. I also want to flatten out the line early on and not speed up for a mile just for fun. I have to focus on even splits so I don't waste energy.
DeleteCan you analyze my data too? I am impressed with yours.
ReplyDeleteSure. Send it on over! :)
Delete