Pacing Charts

[mkaonga]

Hi Don
I took your pacing chart and tried to figure out the pacing. Am I on the right track with the pace?


Comrades Marathon            
Pacing Chart – Down Run            
Bronze Sub-11 Hour Medal            
      KM   Pace   Location
Kms TO GO   STOP WATCH TIME         
80   1:12   9    8.00    Polly
70   2:17   10    6.30    highest point
60   3:20   10    6.18    Cato ridge
50   4:30   10    6.12    Before inchanga
45   5:00   5    6.00    into drummond
40   5:50   5    10.00    climb to Bothas
30   7:05   10    7.30    Hilcrest
20   8:22   10    7.42    to Field's hill
10   9:40   10    7.48    Cowies to 45th
5   10:15   5    7.00    Toll gate
FINISH…………..………………   10:50   5    7.00    Home
Compiled by Don Oliver – 19 medals            
http://www.alsoranrunners.info             
            
            
            

[Don Oliver]

Hi mkaonga,
You certainly have got the basic design of the Pacing Chart.I allow 6mins to get over the start line for a F grade seeding and then the first 9kms is at 7,3mins/km.Then the pace is;
80-70 = 6,5mins/km
70-60 = 6,3mins/km
60-50 = 6,7mins/km
50-45 = 6,0mins/km
45-40 = 10mins/km
40-30 = 7,5mins/km
30-20 = 7,7mins/km
20-10 = 7,8mins/km
10- 5 = 7,0mins/km
5-  0 =  7,0mins/km
The main feature is the fatigue factor.You will progressively slow down in the second half.The first half of the chart is an average of 6,7mins/km and the second half is 7,8mins/km.This is the way to get your name into the resullts brochure.
As you say the main change of pace is getting up N'changa,getting down N'Changa,getting up Alverstone and getting down Fields Hill.All these factors have been built into the Chart.
I wish you well and you will be well rewarded if you follow my Chart.
Regards.
Don.