By now your training is done, you’re into the taper and possibly considering your carb-loading strategy toward the end of this week. See post http://longroadtoboston2016.blogspot.co.uk/2013/09/fuelling-long-run.html for tips.
This post is about how to pace the Colchester half marathon. I’ve done this race twice before, once to race it to full potential, and another running it at Marathon pace in preparation for the Greater Manchester Marathon last year where I achieved my London Good For Age Qualification. As I live in Colchester, very close to the race start, I’m very familiar with the route and do a decent amount of my training on that route too.
It is described as a fast undulating course: http://www.colchesterhalfmarathon.co.uk/the-race/the-course/
Because of the route’s unique elevation profile, pacing is not just as simple as pick a pace and stick to it until the end, and here’s why:
Part 1: - A slight incline leaving the stadium into a left turn that takes you down the very steep Mile End Road to the North Station Roundabout.
You are full of energy; its the start of the race; GRAVITY is on your side. Its a long downhill, and everyone around you is flying.
Use the downhill, but not too much - the danger is you run so fast and put an awful lot of impact through your quadriceps as a result of the downhill running. Try to relax in your hips, run with the hill, but you don’t need to feel like your foot is on the accelerator here. Perhaps allow yourself up to 30s per mile quicker than your overall target race pace here. If you are going at your 5k pace or quicker, you are probably going too fast.
Part 2: - Short sharp uphill of North hill.
I’ve seen another blogger suggest walking this section, however, I really don’t think there is any need for that unless you overcooked it during part 1. This hill is over before you know it. Your pace will slow. If you are able to see current pace, it may be 20-30s per mile slower than your average race pace. This means you have had a 1 min/mile drop in pace. This is quite extreme, but its over quickly.
Part 3: The High Street and East Hill
After North hill, the flat High street where people may be cheering- this might encourage you to go faster than you should but bear in mind you are still less than 4 miles into the race. Use the High Street to take stock and settle into a realistic race pace for the remaining 10 miles.
At the end of the High Street, yet another steep descent of East Hill. You will really feel this if you overdid it on Mile End Road. Try to keep the same control as suggested on Mile End Road, but its not as long and not as steep so possibly 10-15s per mile quicker than goal pace.
Part 4: Ipswich Road
The Long one- A Lot of people talking about the Colchester Half Marathon will debate which hill is worse, North Hill or Ipswich Road (they seem to forget that little one in Langham). Truth is, if you’ve been training in Colchester, you are probably quite used to inclines of the nature of Ipswich Road. That said, its still an uphill, and it will still affect your race pace. Its important to keep a level head in this section. It will feel like hard work, but its sustainable. Focus on keeping your pace constant for the length of Ipswich road. There are quite a few sections where it levels off, and rather than pushing the pace on these, you would do better to use those short sections to recover before the next uphill. I would recommend only a small drop in pace from your average race pace here, perhaps 10-15s per mile.
Part 5 - Severalls Lane out to Langham
The long one is done and its flat until the end. The thing is, your legs will be tired from Ipswich road, so you may notice the very slight incline over the A12 Road Bridge as you head toward Langham. This is where some effective self talk is going to help. You are over half way and this 3rd quarter of the race is where you can finally settle into even pacing. No need to account for inclines, just focus on putting one foot in front of the other and running at your average race pace. These roads are not closed, and the country lanes, you either love their tranquility, or hate their repetitiveness. You have to be alert here, and this is where you may start to notice you’re tired, but still have a long way to go. All you need to do is tick off the miles. This is where fast finish long runs during your training will help you to dig deep.
Part 6 - That little hill in Langham, around mile 10
With all the chat about North Hill and Ipswich road, I’m amazed that everyone seems to forget this little hill in Langham. The change in incline will probably help give your leg muscles something different to do, but I have seen many people stop to walk here, and at this late stage in the race, that could make it really difficult to start and keep running again. Added to which, there is a downhill first with lots of potholes, which can make the increased speed of downhill running on tired legs incredibly dangerous. Take it easy, its a short downhill and a short uphill. No point in worrying about it, as its over before you have thought about worrying. In terms of pacing, any increase you make on the down will be evened out on the up, so I would just keep to the same effort you have been running the last 3 miles and not worry about changing pace here.
Part 7- Boxted to the end
Not long after that little hill, you are back onto Boxted Straight Road. You know that the Stadium is just a turn off this road, however, with no more turns to take, this could feel like the longest 2 miles you’ve ever run. Added to which, there is often a headwind running this section.
If you’ve got something left, now is the time to start pushing the pace. If you haven’t got much left, use other runners to protect you from the wind - drafting, so you can maintain your pace. If you’re running with a friend, take it in turns to run in front to give the other one shelter. If you’re running on your own (as it is a race), then find someone taller and wider than you, if you can, to get behind and get some protection from the wind. This only works if they are going at your pace and you are quite close behind them, but it can really take away some of the effort, and allow you to recuperate for a fast finish.
Part 8- The Finish
You’ve run a half marathon! You crossed the finish line with a sprint finish, and now you’re exhausted, with a great big temptation to just stop moving. Problem is, someone behind you is sprinting over the line. Keep moving with a brisk walk, get your medal and goody bag, and get out of the way.
A little note:
The Pacing guidelines I have given are based on likely finishing times of between 1hr 40 and 2hrs 10. If you are likely to finish quicker, the deviation from average pace is going to be smaller to run your best. If you are likely to finish slower, the deviation from average pace is likely to be more. If you have questions about my suggestions for your own predicted race time, then just message me on facebook or twitter @IRunSuccess and I’d be happy to help.
Finally, good luck, and have a great race!
