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I started putting a serious effort into running, a little over a year ago. I'm 44 and ran 6, 5k events last year. I am moving up to a 1/2. My problem is, I don't have a running group in my area and I am having difficulty learning how to pace. Any advice would be appreciated.
A keen sense of pace is difficult and for most people must be learned. It is better to internalize than rely on a group's pace anyway so maybe it is a good thing you are on your own for the time being.
A good way to learn pacing is to go to the TRACK. Conduct a time trial where you run a single mile at a strong effort. Note the time for each quarter mile and see if the splits are consistent. This will tell you a great deal about how well or not you pace yourself. Armed with this knowledge you will have a starting point.
Many people use GARMIN devices to learn pacing while they are running on the roads. Really, all you need is a good watch and a measured course.
"Shut up Legs!" Jens Voigt
Did we win?
I found a running group on meetup.com.
Hey, we're the same age and in nearly the same boat. I did two 5Ks and one 10K last year and have a half in two weeks.
I like my Garmin watch, but I'm not sure it's teaching me to pace. I don't trust GPS and I haven't run on a track yet (I don't have one close enough to be convenient). I'm starting to use my heart rate and how I feel to pace myself, depending on the type of run I'm doing.
Good luck,
Jim
2014 races"
Heart & Sole Half-Marathon, Goldsboro, NC, Feb.8, 2:22
Umstead Trail Marathon, Raleigh, NC, Mar. 1, 5:48
Johnston Health Champions 5K, Smithfield, NC, 26:53
Rattler Trail Half-Marathon, Sanford, NC, 2:52 (wow)
2013 races:
Heart & Sole Half-Marathon, Goldsboro, NC, Feb. 2, 1:56:40 (PR)
New River Marathon, Todd, NC, May 4, 4:59:32 (PR)
Triple Lakes Trail Race (40 mile), Greensboro, NC, Oct. 5, DNF after 31 miles in 7:48
Hi David. I hope I'm not barking up the wrong tree, but I thought I would start simple and allow you to elaborate if needed. If you don't have a GPS watch, just map out your routes and use a regular stopwatch. You will be able to see where you are each mile and what your avg pace ends up for the run. Keeping track of this for a period of time will develop a better sense of what different paces feel like. You can then figure out what paces you can run at particular levels of effort and apply those paces to a race.
A keen sense of pace is difficult and for most people must be learned. It is better to internalize than rely on a group's pace anyway so maybe it is a good thing you are on your own for the time being. A good way to learn pacing is to go to the TRACK. Conduct a time trial where you run a single mile at a strong effort. Note the time for each quarter mile and see if the splits are consistent. This will tell you a great deal about how well or not you pace yourself. Armed with this knowledge you will have a starting point. Many people use GARMIN devices to learn pacing while they are running on the roads. Really, all you need is a good watch and a measured course.
The park I run at is a hard packed sand, trail. It's 1 mile marked in 1/4s. I'm going to try this. Thanks
I've also found that running with a HRM has helped me tremendously to have a better feel for my pace. i'm getting better at knowing what my pace is without checking the watch.
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I started running in 2007 at the age of 48.
I am addicted to my Garmin that is how I learned to pace.
Art
http://fitatfifty-art.blogspot.com/
very good advice especially the very last sentence. just like life in general, sometimes keeping it simple is the best way