75 replies to this topic

[tallguy]

Quote

Any ideas who will be pacing the 3.30 group?

That would be me!  Newbie CoolRunner but long time runner.

Here's my plan and I will attempt to stick to it as closely as possible.  

5km Time 0:25:15
10km Time 0:49:30
15km Time 1:14:00
20km Time 1:38:30
25km time 2:03:00
30km Time 2:27:30
35km Time 2:52:30
40km Time 3:18:00
42km time 3:29:30

This schedule may not suit everyone but if you know in advance my intentions then you can make a decision on whether to join the group or not.

What's my weakest point?  Running in hot weather.
How many previous marathons have I done? 3, since 1997.
How many times have I been a pace runner? This will be my first.

See you there!

[Brick]

This might be a silly question.
Do they have a 3:15 pacer?

[BigBear]

tallguy, on Apr 11 2007, 01:42 PM, said:

That would be me!  Newbie CoolRunner but long time runner.

Here's my plan and I will attempt to stick to it as closely as possible.  

5km Time 0:25:15
10km Time 0:49:30
15km Time 1:14:00
20km Time 1:38:30
25km time 2:03:00
30km Time 2:27:30
35km Time 2:52:30
40km Time 3:18:00
42km time 3:29:30

This schedule may not suit everyone but if you know in advance my intentions then you can make a decision on whether to join the group or not.

What's my weakest point?  Running in hot weather.
How many previous marathons have I done? 3, since 1997.
How many times have I been a pace runner? This will be my first.

See you there!

Hi All and Tall Guy,

Good to see the pace out there for us.  I'm looking forward to joining the 3:30 crew.  See you at the start.

Big Bear

[Tuttle]

Brick, on Apr 11 2007, 04:16 AM, said:

This might be a silly question.
Do they have a 3:15 pacer?

From the Canberra Marathon Newsletter:
Pat Carroll Online Pace Groups

"Pat Carroll has not been overwhelmed with volunteers to take on the role of pacers on Sunday. He has pacers for the 3.30, 3.45 and 4.00 hour groups so thanks to Patrick Van Dyk, Glenn Lockwood and Bob Fickel respectively. Olympian and 2.10 marathon runner Shaun Creighton is running with a mate and Shaun is happy to take the 3.00 group through to 25km but then he (and his mate) reserve the right to kick down for a faster finish. Pat was also looking for pacers for 2.45, 3.15 and 4.30 so please contact Pat if you're interested in helping."

[Brick]

Tuttle, on Apr 12 2007, 04:23 AM, said:

From the Canberra Marathon Newsletter:
Pat Carroll Online Pace Groups

"Pat Carroll has not been overwhelmed with volunteers to take on the role of pacers on Sunday. He has pacers for the 3.30, 3.45 and 4.00 hour groups so thanks to Patrick Van Dyk, Glenn Lockwood and Bob Fickel respectively. Olympian and 2.10 marathon runner Shaun Creighton is running with a mate and Shaun is happy to take the 3.00 group through to 25km but then he (and his mate) reserve the right to kick down for a faster finish. Pat was also looking for pacers for 2.45, 3.15 and 4.30 so please contact Pat if you're interested in helping."

Thanks Tuttle,

I looked on the web site but could not find the information above.
I guess if no 3:15 group I will join the 3:30 as first planned and see what happens after halfway.
If feeling really good try to keep the same or slightly faster pace for the second half.
And then carry on for the 50KM.

Brick

[Tuttle]

G'day Brick,

The note on the non-existent 3.15 pacer was in an emailed newsletter I rec'd yesterday.

I'd guess there will be an informal 3.15 pace group.  I know of at least one other Coolrunner who planned to set out with the 3.15 pacer who might well be happy to run with some Coolrunning Compadres.

My ambitions are rather more modest...

Cheers,
Chris

[supersam]

Thats a shame, there were a few CR's going for 3:15 from the Time Goals Thread: http://www.coolrunni...showtopic=14278

Would running in a group be worthwhile?

[Bartman]

Hey guys,

Am looking forward to Sunday and running with you guys...  Here are my splits if anyone wants to partner up and run together, I'm just under pace for 3.30....

1hr = 12km @ 5min/km
2hr = 23.5km @ 5min/km

Next 7km @ 5min/km
to-hit 2.35hr = 30km

Next 5km @ 4.30 – 4.40min/km
to-hit 2.50hr - 3hr max = 35km

Next 6.219km @ 4.30 – 4.40min/km
to-hit 3.25hr = 42.19km

See you guys all there, and TallGuy see you at the start..... bart

[tb]

Looks like there will be a fair few aiming for 3h30m. I will also ambitiously attempting to hold on for as long as I can.

Thanks tallguy for volunteering and helping us achieve our goals.

Look forward to seeing you on Sunday morning.

[Vurt]

Tesso, on Apr 11 2007, 11:17 AM, said:

Vurt, like the others I'm sorry to hear you probably won't make the start line.

Its a big ask but could you recover in time to do Brissie the weekend after?

I am actually feeling a lot better the last couple of days. I might try a run tomorrow and see how i feel.

Brisbane could be an option. I will see how things pan out. Thanks for the suggestion

edit: if you want to see the gore.

Edited by Vurt, 12 April 2007 - 08:10 PM.

[Brick]

Bartman, on Apr 12 2007, 04:49 PM, said:

Hey guys,

Am looking forward to Sunday and running with you guys...  Here are my splits if anyone wants to partner up and run together, I'm just under pace for 3.30....

1hr = 12km @ 5min/km
2hr = 23.5km @ 5min/km

Next 7km @ 5min/km
to-hit 2.35hr = 30km

Next 5km @ 4.30 – 4.40min/km
to-hit 2.50hr - 3hr max = 35km

Next 6.219km @ 4.30 – 4.40min/km
to-hit 3.25hr = 42.19km

See you guys all there, and TallGuy see you at the start..... bart

Hi Bartman,

I have used a pace calculator Digger put up not sure which thread.
It is called "Pacing_Calculator.xls".

Anyway for a sub 3:20 it has the splits of:
KMs 3:20:00
5.00 0:24:15
10.00 0:47:23
15.00 1:10:32
20.00 1:33:40
21.10 1:38:18
25.00 1:57:00
30.00 2:20:24
35.00 2:44:13
40.00 3:08:37
42.20 3:19:30

And for sub 3:30 it has:
KMs 3:30:00
5.00 0:25:25
10.00 0:49:44
15.00 1:14:02
20.00 1:38:21
21.10 1:43:13
25.00 2:02:51
30.00 2:27:25
35.00 2:52:25
40.00 3:18:03
42.20 3:29:30

If I try for the sub 3:20 I will be ahead of you but if I go for the sub 3:30 I will alos be ahead of you just a little bit.
And very close to the 3:30 pace group.
Your pacing is a bit slower than the 3:30 pace group at the start but you will pass them at about the 38KM mark.
Nice negative split you have planned, good luck.
Say hi if you see me I will have a transitions cap on, still do not have Cool Running cap.

Brick

[Bartman]

Brick, on Apr 13 2007, 11:15 AM, said:

Hi Bartman,

I have used a pace calculator Digger put up not sure which thread.
It is called "Pacing_Calculator.xls".

If I try for the sub 3:20 I will be ahead of you but if I go for the sub 3:30 I will alos be ahead of you just a little bit.
And very close to the 3:30 pace group.
Your pacing is a bit slower than the 3:30 pace group at the start but you will pass them at about the 38KM mark.
Nice negative split you have planned, good luck.
Say hi if you see me I will have a transitions cap on, still do not have Cool Running cap.

Brick

Thanks for that Brick, yeah am planning for a quicker nagative split.... basicly running at 5min k's until 30km and then push at 4.30-4.40 min k's which should bring me in just under 3.30....  also the reason I've writen my splits so weirdly is because I will be writing them on my hand and co-ordinating these to my polar watch which I've a footpod..... Oh.. will be wearing a white melbourne marathon visor... but will try and find u and say hi...

Edited by Bartman, 13 April 2007 - 01:51 PM.

[BigBear]

Hi Bartman, Brick, and All,

Just looking to hear the varying opinions on pace strategy.  I've reviewed our 3:30 pacer's strategy (looks identical to what Digger has posted) as well as Bartman's.  Basically, the question seems to be:  Do you get your sub 5 minute k's out of the way earlier or later?  

Tall Guy:  Feel free to jump in on this.  I would think that the logic is to give yourself some "banked" time towards the end when we'll be feeling it more.  You're planning on averaging 5:06 from 35-40k then about 5:13 for the last 2.2k.  And, you average 5:03 over the first 5k.  Then, you pick up the pace and go sub 5 minutes (4:51 from 5-10 then 4:54 from 10-30, to be exact) for the next 25.  From there, we take it home...

Bart: Granted, it seems you are aiming for 3:25?  Saying that, you seem to plan on finishing strong and running at about 5 minutes per k until about 30.  So you make up the time later rather than earlier.

Just looking for feedback as I'll be likely following our pacer's approach but am eager to run with a few on this bus.  This is my first and I'm sure I'll be looking to receive and provide some support...

Thanks All,

Big Bear  (will likely be wearing a Cool Running hat)

[Bartman]

BTW - how's everyone going with there carb loading... I'm about to explode...after having 3 bowls of pasta today...

BigBear: I guess I'm scared to push harder early and rather hold myself back until the last 12km as thats where everyone else will be hitting the wall slowing down..... I see it this way... to come in on 3.30 all you have to do is 5min k's for the entire race.... so if your feeling good and you have enough in the tank to push harder and you've not hit the wall at 30-35km then start pushing harder ..... pushing at 4.40 until 38km then the last few at 4.30 and hit the wall over the finish....

[tallguy]

[quote name='BigBear' date='Apr 13 2007, 02:15 PM' post='227321']
Hi Bartman, Brick, and All,

Just looking to hear the varying opinions on pace strategy.  I've reviewed our 3:30 pacer's strategy (looks identical to what Digger has posted) as well as Bartman's.  Basically, the question seems to be:  Do you get your sub 5 minute k's out of the way earlier or later?  

Tall Guy:  Feel free to jump in on this.  I would think that the logic is to give yourself some "banked" time towards the end when we'll be feeling it more.  ...


Yep that's exactly right, I want the banked time to use in the last sections.  From past experience I'm not inclined to accelerate in the latter stages, so would rather have that small buffer on hand.    

Seperate issue:  If this is your first time with a pacing group, and given that it may be a big bus, it's very important that as we approach the drink stations, to spread out.  Else we will be at the tables 3 and 4 deep, and some may miss out on a drink.  Don't be afraid to get ahead of me to get your drink.

[Brick]

How did the 3:30 bus go?

I decided to go out and try for a sub 3:20 which was kind of my dream finish time.
At the start line I had a problem with my HR Monitor not starting the stop watch properly, it only starts the stop watch if it can get a HR reading and I had not wet the contacts (silly mistake) so i had no choice than to just run on a steady pace.
Got to the 5KM marker and asked a person next to me what the race time was and he said 24:10 so spot on my target.
This prson had a  CR cap on so talked to him for a bit it was speedygeoff as we talked another CR cap ran past I ask who is that he said that is Eddie he is targetting 3:20 so I siad see ya and started after Eddie I nevr caught him but could see him for most of the race.

Thanks Eddie, I know I mention this yesterday to you but it was great.

Eddie was sitting on the exact splits I had set I only found after the race he had used the splits I posted last week.
So was having what seemed like a very controlled race until Kanangra said Paul Every is just in front of you, I said no way but he sure was just ahead.
I caught Paul up between the 37-38KM markers had a nice chat and ran on still in control unitl I gto to the 40KM marker things started to hurt.
I had been expecting this for some time so was happy it only happened 2 KMs to the finish.
Paul being the great runner he is took control and said OK Kev you want sub 3:20 you will get sub 3:20 so he pushed me for the last 2 KMs.
When we turned the last corner and I coul see the race clock I think it said 3:18:58 or something like that but I had slowed down a lot over the last 2Kms Paul goes you have it in the bag go for it so we ran accross the line together on exactly 3:19:50.
It was great to finish with such a good freind.

This was  a 13 Minute PB for me which was great.

I had a bit of a walk and carried on for the 50KM run with a big smile on my face but it really hurt to keep going after the effort of the last 2.2KMs.
I ended up wlaking and running the extra 7.8KMs in just under one hour so finished the 50Km in 4:19:43 I think.

I would like to thank.


Thrax for the accomodation.
Paul and Thrax for great company over the whole weekend.
Paul for the help over the last 2.2KM
Eddie for the help during the run.
Kanagra and Paul for a very nice and informative drive home.
You can learn so much from some people it is amazing.

And last but not least Canberra Marathon organisers and Volunteers it went like clock work and you all have smiles on your faces all day, amazing.

Hope to see you all running again soon.
I need to get a CoolRunning cap I think.

Brick

[Bartman]

hey guys,

I got over the line in 3.32 as to the big clock; my polar watch said 3.27 so either way I finished as to plan... Am very pleased with my result... Congratulations to everyone as it was a great day.

See you guys around... b

[tallguy]

Here are the times that I measured along the way, compared to my race plan posted before the event.  

KM       ACTUAL     INTENDED       DIFFERENCE
5km      0:25:17     0:25:15       2 sec -
10km    0:49:45     0:49:30      15 sec -
15km    1:13:24     1:14:00      36  sec +
20km    1:37:43     1:38:30          47 sec +
25km    2:02:48     2:03:00      12 sec +
30km    2:27:33     2:27:30      3 sec -
35km    2:52:34     2:52:30      4 sec -
40km    3:18:16     3:18:00      6 sec -
42km    3:29:46     3:29:30      16 sec -

It was nice to get the thanks of so many runners both during and after the event, it made the pacing worthwhile.  It was also nice to meet some of the CoolRunners from this list during the run.

Personally, this was my first marathon that I did not hit the wall, so I was very pleased.  Thanks also to Danny Toole from the Bushies running club for the loan of his Timex watch at the last minute after mine failed on Friday 13th!

[Mangers]

Hi Brick

I had the pleasure of joining your 4.15 bus (momentarily) in the Sydney Marathon.
I've had two previous runs in the Sydney Marathon - all attempts have been "to complete only".
I feel the desire to really give it a go and with training going to plan (18month old and another due in December), I'll be looking to get on the 3:30 bus in Canberra.
Also have a touch of sibling rivallry going on with Mango - he's run Canberra in 3.29 - which of course I have to beat...

It was good to meet you.

Mangers

[Mangers]

Just realised that this was a forum from 2007  

I'll get the hang of this...

Mangers

[Brick]

Mangers, on Sep 29 2008, 09:13 PM, said:

Just realised that this was a forum from 2007  

I'll get the hang of this...

Mangers

You will get the hang of it really quickly hope Mango does not notice your mistake.
Nice to meet you too mate Canberra will be good, keep an eye out I am sure a 3:30 thread will appear for 2009.

Brick

[nite_time_runner]

Mangers....I *think* am with you on this bus ( and new thread when it appears!! ).  
Reasons:
1) to  set a massive PB ( 14 mins - eek )
2) to have permission to eat and sleep as much as Mango does! He tells me its because of all the training he does....

[ratdog]

nite_time_runner, on Sep 30 2008, 08:27 AM, said:

Mangers....I *think* am with you on this bus ( and new thread when it appears!! ).  
Reasons:
1) to  set a massive PB ( 14 mins - eek )
2) to have permission to eat and sleep as much as Mango does! He tells me its because of all the training he does....

NTR im thinking if anyone can do this then it will be you.  its only 2 minutes per month for the next 7 months. Ill make sure you complete all the required runs for the goal in mind.  

Mangers, with the pedigree of Mango on your side im sure you wont have too much trouble making mango come back to Canberra in 2008 to beat your time.  

good luck with it all.

[Mango]

Brick, on Sep 30 2008, 07:31 AM, said:

hope Mango does not notice your mistake.

too late  

nite_time_runner, on Sep 30 2008, 08:27 AM, said:

to have permission to eat and sleep as much as Mango does! He tells me its because of all the training he does....

You would be surprised how little I do eat these days although my waistline would suggest otherwise  

ratdog, on Sep 30 2008, 05:01 PM, said:

Mangers, with the pedigree of Mango on your side im sure you wont have too much trouble making mango come back to Canberra in 2008 to beat your time.

RD, Mangers and my pedigrees are worlds apart.  He has always been the rabbit whereas I've been the turtle.  It's only in recent times that I've actually been able to turn the tables on him.... So I say let the games begin !!!

[Mangers]

Mango, on Sep 30 2008, 07:11 PM, said:

too late  

RD, Mangers and my pedigrees are worlds apart.  He has always been the rabbit whereas I've been the turtle.  It's only in recent times that I've actually been able to turn the tables on him.... So I say let the games begin !!!

Bring it on Brother...

You're right, pedigrees that are worlds apart - my worry is that the turtle beats the rabbit!

[twodogs100]

BigBear, on Feb 14 2007, 06:32 PM, said:

Hi,

First post on CR... and training for my first marathon with Canberra fast approaching (53 days now?)  Thoroughly enjoying the training and solid coaching (Kanser and Gill...)

I'm hoping for general comments from all regarding advice for a first timer.  While I'm hearing that time shouldn't necessarily be the main priority for marathon number 1, based my training times (long run pacing comfortably between 5:15-5:25, speed work, an untrained 1:42 half 5 months ago), 3:30 seems within reach.  At least that's what I've read.

I'm keen to enjoy my first but I may as well leave it all out there, right?  Thoughts?

53 days and counting...

Big Bear

I intend pacing for Canberra, just not sure which bus yet, Either 3:30 or 3:45? Also considering 6ft before Canberra, hence pacing.