- Lots of reviews of GPS watches
- Suggestions to be aware of your breathing and how your muscles feel and adjust your pace according to that
- A lot of suggestions for how to pace the various race distances to maximize your energy and get the best results
Based on the information I did read, and what I've figured out on my own. My understanding is that pacing is really about how fast (or slow) you run each kilometer during your run. And a "split" is the time at each kilometer mark. Or if your in the US - for each mile. I did find a very neat calculator, that I have found useful for calculating splits at Cool Running.
Calculating splits for a tempo run is pretty straight forward, and easy to manually monitor if you use a stop watch, your heart rate monitor, or the clock while on the treadmill. During a race, you can manually monitor your splits as long as there are kilometer markers.
Things get trickier if you're running on your own outside. This takes a bit more thought and preparation. I haven't tried this yet, but I think I'd have to plan my run and then use a mapping program to figure out where each kilometer mark would be.
Running on a track would help alleviate this issue, but I barely like running the same route twice let alone in circles on a track!
So for my 5K in under 30 minutes, if I run at the same speed for the entire race my splits would have to look like this:
Kilometer 1 - 6:00
Kilometer 2 - 12:00
Kilometer 3 - 18:00
Kilometer 4 - 24:00
Kilometer 5 - 30:00
My goal for next week's runs, will obviously be to try and reach these splits for one of my runs. First I need to actually track where I'm starting!
Closer to the actual race I'll have to figure out a plan - should I go out slower and speed up, or go out faster in case I slow down at the end?
Closer to the actual race I'll have to figure out a plan - should I go out slower and speed up, or go out faster in case I slow down at the end?
Running Update
How is my running going?
Well, I've stuck to my plan with the tempo runs. This week I have one hill run and one Fartlek run to complete, which I'm sure I will.
I ran outside on Sunday again, which I've discovered I really enjoy. However, I defnitely can't run the same path twice. I wear my Ipod and check out the scenery, but it's not as distracting as being able to read the latest issue of Women's Health and look up at the TVs.
Even with the warmer weather, the outside runs have been great. Luckily I live in a city with a lot of community trails and parks that make great running destinations.
Next week I start the 5K training plan, which will definitely help me focus on getting my running in under the 30 minutes.
I definitely think that sometimes running outside allows me to clear my head, but sometimes i need the distraction of a magazine, book, or TV.
ReplyDeleteHave you tried this calculator? It's my favorite: http://www.mcmillanrunning.com/calculator
ReplyDeleteSounds like your training is going great! As for keeping busy on the run, have you tried listening to podcasts? I love listening to NPR shows like This American Life (great stories), Wait, Wait, Don't Tell Me (funny), or church sermons, or podcasts about running...lots of stuff! I posted a few of my favorites awhile back.
Keep it up. The pace will get more and more natural as you go.
ReplyDeleteI love books on tape for long runs too (although I guess calling them books on tape is old school?) - I usually stick to easy listens - last summer I listened to all of the Hunger Games books and now I'm listening to the Divergent series.
ReplyDeleteI was surprised at how constant my pace was during my first marathon - I think a lot of it also has to do with your fitness level. I believe we naturally run at the pace we are fit enough to run at. Not sure if that is really helpful information though? =) Keep it up!
Thanks for your great information about pacing. It was all new to me and informative! I love running outside but also have a hard time running the same route over and over. I like the treadmill because I can see how far I've gone and track my walk/run cycles--and watch a good show. ;) Good luck on your 5K training plan!
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