DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
I've used several different strategies. I used to race blind to pace because seeing the data bothered me mentally. I tried running negative splits, or even pace splits when watching pace, and it would bother me when a mile was 10-20 seconds off my goal even if I was running up a big hill.
These days I use a grade adjusted pacing system, and it sets my mind at ease. Let's say my goal is a 7:30 min/mile. The first half of the race is up a mountain, and the second half of the race is down a mountain. Should I really run even splits of 7:30 through the first half of the race, and absolutely destroy myself? Probably not. Ultimately instead of even pace, I'm looking for an even effort (although admittedly the effort level will ramp up late in the race). The mountain example is extreme, but it still works with a rolling hill race. When I run uphill, I slow down, and when I run downhill my pace speeds up. The slowing of up does not cancel out the speeding of down. I used this methodology during my rolling hill Madison 2021 marathon. During the early portions of the race, I was getting passed right and left as people of seemingly similar goals/fitness were flying past me on the uphills (they were trying to maintain even pace). But ultimately I caught almost all of them late in the race. While I finished in 3:15, most of those early passers ended up finishing in 3:25-3:40 range. If the race is mostly flat (like Disney), then the GAP method is less of a consideration.
I use Strava's grade adjusted pace feature to determine appropriate adjustments to goal pacing. So I'll know in advance a mile is a +15 and a different mile is a -8. To find GAP data for a race I haven't done before, I go to previous race results and start typing in the names of finishers into the Strava search feature. I'm looking for a runner who has a premium account that is open. Then I calculate the pace vs GAP difference to determine my needed adjustments for my pace.
Madison Marathon 2021 example:
). Once I’m out of the crowd, I just try to maintain my run/walk intervals whenever possible. At Disney, I go faster on the highway sections to make up for the crowded spots (evil path between HS and EP, I’m looking at you!)
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). I also think it holds a special place for me because on my first Disney trip as an adult, we stayed at the Boardwalk and the first place we went was to Epcot, through the International Gateway and into France. I didn’t know that back entrance existed, so my mind was pretty blown at how awesome it was that we could just walk there. Also cannot wait to see the expansion and the Ratatouille ride. 
I go into my races with a plan now. For non-Disney races I am so much better at holding back now at the start of the race than I used to be. I aim to keep goal pace for each mile, but I know things will come up where I won’t be able to. I do this for straight running and interval running. Disney races I don’t normally run for time so I just do whatever feels good at the time. Sometimes I am running with others so it’s whatever feels good for the group. 
For all other times that’s hard….I guess the UK. Now that music is back it’s fun to drink a pint while listening to the band.
