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The difference between Chris Wrights 46.5% and
Andrews 41% doesn't seem to be much but if we use their finishing times (although undoubtedly their
finish times would be different with different pacing strategies!) then
Andrew would have had to run approx. 72 secs a mile slower to Cooks Monument
(or faster from Cooks) to obtain the 46.5% value that Chris obtained!
Equally Chris would have had to run approx. 66 secs a mile faster to Cooks
Monument to arrive there in 41% of his finishing time! I've used these two
extremes to merely illustrate the difference in paces used by Chris and
Andrew between the two halves of the race. In a reality a runner who "went
backwards" after Cooks Monument should be able
to maintain a pace 15-20 secs/mile faster after
Cooks Monument (than they achieved) simply by dropping their pace 5-10 secs/mile
in the first half of the race.
Out of interest (although it's difficult to compare one year with another due to variability in
course and weather conditions) the best result I had in this race and on this course was
when I used my heart rate monitor to pace myself. This produced a value of 46.7% i.e.
a surprisingly high figure and one that is very
close to Chris's value.
I realise I've simplified the analysis by simply splitting the race in half
but clearly there are lessons to be learned here and anyone outside of the
optimum pacing strategy (probably between 44.5% to 45.5% to Cooks Monument in this
particular race) has room for
improvement. Indeed some runners could reduce their Moors Race time by
several minutes without having to get any fitter, just by easing back at
little on the throttle early on, which can't be a bad thing.
İRob Pollard
P.S. Has anyone got enough time on their hands to analyse the Roseberry Topping and Highcliff Nab splits?
If so you're sadder than me.... |
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Comments from Chief Cruiser (First Class):
Rob
Interesting race analysis from the Moors Race, and supporting comments by
John Telfer.
Having been officially named as Chief Cruiser, I thought my 'take' on the
award might be of interest (to some!).
Based on experience, observation and reading of comments by others, the
following might be pertinent:
- in the 800m, the winner is often the runner who is slowing the least in
the last 150/200m
- in the 1500m, the third lap is the hardest
- Steve Jones (Wales) suggested (when setting the marathon World Best) that
the marathon is a 20mile training run followed by a 10km race
When I used to regularly race on the roads, on a flat course my strategy was
to run the first half comfortably, start working harder for the next
section, then flat out over the last section. This uneven effort often
resulted in an even paced race (min/mile).
In a fell race, I would adapt this strategy to the course and my own
strengths and weaknesses - these are (in order, best to worst): steady
uphill; flat sections; steep downhill; steep uphill; and steady downhill.
So for the Moors Race, I run steadily to Gribdale, work hard round to Little
Roseberry, do my best up and down Roseberry, work hard round to Highcliff
Nab, then do my best down to the finish (not getting too uptight about
people passing me on the last downhill sections).
I have, in the past, run hard from the start and drifted backwards, run
quite hard from the start and maintained my position, started conservatively
and gradually worked my way through, and started right at the back and
worked my way through. The first and the last seem to cheese other runners
off, particularly the last!
My preferred option at the moment is to start conservatively and gradually
work my way through, and this is very much based on my Orienteering race
strategy - I start steadily in order to make sure I 'spike' the first
control cleanly, then start working when I have got into the map and the
course and am 'flowing' through the terrain and controls. You need to save
something for the latter part of an Orienteering race, as a lot of time can
be lost in the latter stages by making navigational errors when tired (and
course planners do tend to deliberately throw in some technically tough
challenges in the later part of their courses!)
Chris
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Reply from John Telfer: Rob
Reading the hallowed words of the Chief Cruiser I now know where I went
wrong - I didn't have a proper strategy, in fact I didn't have a strategy at
all. In retrospect I think I ran Gisborough as follows.
Start like a madman to impress myself, realise how stupid I was running up
that slope of mud in the woods but position myself in the middle of the path
so no one can get past - get on to the Moor and feel good again - slow down
as soon as there is the slightest incline - speed up again when pride gets
severely dented when I get passed by people twice my age - almost gasp my
last getting to the top of Roseberry Topping - fill up with oxygen from
picnic packed by mother (see previous note) - swim to Highcliff Nab given
that that the conditions make it easier than running - slide back down the
muddy slope - give it my all on the final stretch to impress myself and the
people watching to fool them into thinking I have been running at this pace
for all of the race - collapse in a heap - recover - drink copious amounts
of beer - collapse in another heap.
Seriously very interesting stuff from the Chief Cruiser and I shall bear it
mind when I run the Anniversary Waltz tomorrow.
Anyway thanks again for a great day.
Regards
John Telfer
PS - Up here in Scotland near Edinburgh where I live being a Chief Cruiser
can get you arrested and leave you with a lot of explaining to do to your
wife. |