how to pace a race?

spurscormac

Looking to pick the brains of those who have previously paced a race before...

I'll be acting as pacer for Streets of Galway 8k in a couple of weeks, and it's my first time doing this. Just wondering how much cushion (if any) should I build in for getting over the line?

Anticipating a crowded first KM, I guess we're likely to lose a little time there, so might have to pick it up a little after that.

Should I be aiming to come in a little under the scheduled time, 10 seconds or so, or should be I aim to hit each Km marker bang on schedule?

menoscemo

For a race as short as 8k I would aim to be no more than 10-20 seconds under. Generally try to keep the splits even (assuming the route is fairly flat) and build up your cushion gradually at each markers. So 2-3 seconds per KM is perfect.

If you have a small cushion you can push a few on in the home straight and ease up a touch to collect stragglers but make sure to come in under time.

libelula

Have you a chance to get out on the route and do a run-through before hand?

I'd imagine that'd give you a bit more confidence on your first pacing job.

martyboy48

What time are you Pacing out of interest and what times have pacers??
My advise is whatever little cushion you have built up in the first 4k you may lose it upon entering Devon Park or Devon gardens up to the stadium. I always lose time here so plenty of shouting from the pacers to keep the train motivated is definitely needed here.. As far as I remember we generally have the wind to our backs on the way home so that should help....
For me in a race of this nature. I'd prefer even Pacing even if I'd find the 5th km tough..

spurscormac

Thanks for the advice.

Am pacing the sub 40.
Have tried a run on the route, but hard to do with traffic and found we were a bit fast.

Think I'll aim for even pace, 8min mile should give the cushion and can clock the even times off the km markers I guess.
Am aware of the hill at Devon Park and the stadium, but as you say, the wind should be on our backs on the way back in.

Hoping to get another run on the route early next week when the craziness of festival season has calmed down and it might be easier to get the route done without much interruption.

ratracer

What are the different pace groups for the race? Is it sub 35, sub 30 etc?

marchino

My Advice Re; pacing.
•No more than 10-20 seconds under in any race
•A minute is too much even in a 1/2.
•Ware a stopwatch rather than a Garmin
•Don't listen to the armchair jockeys around You.
•Don't get a horn too early a fly off with the buzz
of the crowd around you, keep your composure!
•a small bit of encouragement is nice, but nothing worse than
someone (pacer in this case) shouting at you to keep going
when you're boll**ed'!. just cause it's an easy pace
for me & You, they're dying and you don't want to listen to
that when you're under pressure to breathe.
•last but not least..Confidence-you are the team captain,
you are the important striker, think that you're Messi or
McGregor and believe in your leadership skills.

spurscormac

ratracer wrote: »

What are the different pace groups for the race? Is it sub 35, sub 30 etc?

From what I'm aware there's gonna be pacers from 35 to 60 mins.

spurscormac

marchino wrote: »

My Advice Re; pacing.
•No more than 10-20 seconds under in any race
•A minute is too much even in a 1/2.
•Ware a stopwatch rather than a Garmin
•Don't listen to the armchair jockeys around You.
•Don't get a horn too early a fly off with the buzz
of the crowd around you, keep your composure!
•a small bit of encouragement is nice, but nothing worse than
someone (pacer in this case) shouting at you to keep going
when you're boll**ed'!. just cause it's an easy pace
for me & You, they're dying and you don't want to listen to
that when you're under pressure to breathe.
•last but not least..Confidence-you are the team captain,
you are the important striker, think that you're Messi or
McGregor and believe in your leadership skills.

Bolded bit is Priceless, but doesn't acting like McGregor mean "banter" the whole way through?
Doing that might make someone go UFC on me before the finish

Bez Bing

I would like to pace a race at some point.
Knowing that you in someway helped others achieve their target sounds very fulfilling to me.

What sort of buffer would you need to have between your PB and the time you are pacing for example lets say 10K, 1/2 Mar and full marathon?

I'm thinking that for a 1/2 or full the pace should equate to something around your LR/easy pace? and for 10K maybe something around your 1/2 mar pace?

RayCun

you should ask a forum mod to give you access to the Pacers Forum, a lot of race pacers are recruited through there. fyi, the requirements for pacing Dublin marathon last year were

3:00 (Having recently ran sub 2:48)

3:10 (Having recently ran sub 2:55)

3:20 (Having recently ran sub 3:00)

3:30 (Having recently ran sub 3:06)

3:40 (Having recently ran sub 3:14)

3:50 (Having recently ran sub 3:22)

4:00 (Having recently ran sub 3:30)

4:10 (Having recently ran sub 3:39)

4:20 (Having recently ran sub 3:48)

4:30 (Having recently run sub 4:00)

4:40 (Having recently run sub 4:05)

4:50 (Having recently run sub 4:10)

5:00 (Having recently run sub 4:15)

Bez Bing

Good info thanks Ray.

menoscemo

Bez Bing wrote: »

I would like to pace a race at some point.
Knowing that you in someway helped others achieve their target sounds very fulfilling to me.

What sort of buffer would you need to have between your PB and the time you are pacing for example lets say 10K, 1/2 Mar and full marathon?

I'm thinking that for a 1/2 or full the pace should equate to something around your LR/easy pace? and for 10K maybe something around your 1/2 mar pace?

If you have a local parkrun, offer to pace for them. A good way to try it out and not the pressure of a big race.

carlton36

- use the Garmin as a ‘guide’ for your pace, and prior to race day, get plenty of practice at running at 8 min mile pace so you can ‘dial-in’ your pace and feel comfortable running at that speed on the day

- make a pace band / write the course Km /mile marker times on your hand, even for a short race it's worth having them written down. When you're under pressure and you’re brain is getting fried even simple maths can be a problem.

- use the course markers to check off your distance / target times. Let the group know they’re on target.

- Speak with the run organisers and other pacers before the race, do they have any advice to offer?

- have a plan and try stick to it, if you are falling behind schedule because of a crowded start you don’t have to make up any lost time immediately, steadily claw it back

- immediately before the race, let the group know the plan and tell them they’re in good hands, as above.. be confident!

robinph

menoscemo wrote: »

If you have a local parkrun, offer to pace for them. A good way to try it out and not the pressure of a big race.

Was just about to suggest the same thing. Several of the parkruns here do pacers events once a month if they can get the people.

Bez Bing

Cheers lads, Im actually based in New York but I'll check with a few clubs to see if there are any equivalent smaller races that might need a pacer.

menoscemo

Bez Bing wrote: »

Cheers lads, Im actually based in New York but I'll check with a few clubs to see if there are any equivalent smaller races that might need a pacer.

Most races/runs would be delighted to get a pacer on board and would probably happily give you a free entry (and maybe a few quid).
To Answer your question: yeah for a half or a Marathon it should be your easy pace and you should be able to race the distance at least a minute a mile faster. Basically you need to be totally in control and able to gently up/down the pace as necessary. For a 5-10k I would say the same would be true, it needs to be a pace you can chat, encourage and more importantly think clearly at. I wouldn't even pace a 5 or 10k at Half Marahon pace to be honest, maybe Marathon pace but no more.