As I’ve stated in earlier posts, I’ve always had a problem with not pacing myself correctly on long runs or races. I start too fast and then pay for it heavily at the end. I had always believed that I could start fast and gain some “extra time” so that when I slow down towards the end, I’ll finish at the pace I want. I am thankful to say that I have finally realized my theory is completely wrong. After the SI Half a couple of weeks ago, it clicked that I REALLY need to slow down and pace myself (discussed in Rookie Mistake).
Here is how I paced myself and what I learned from my 30 miler:
By the numbers:
- It took me 4:17:30 to complete (not including 5x that I had to stop – once to fix my socks which had slipped beneath the back of my heel (I need to find socks that do not do this!), twice to pull out power gels that were in my camelbak, once to call Paul to tell him I needed more water, and once to drink the water/powerade that Paul had for me – the total time of “stopped time” was about 7 min)
- The chart below shows my pace per mile – as well as my pace per 5 mile segment. My slowest 5-mile segment was the first – miles 1-5 – which shows me that when I start slow, I end faster!!
- Although there were numerous points during the run when I felt great and wanted to pick up the pace, I forced myself to slow down