This piece was originally published in 2015 on Indigo Runner, my former blog. I’m republishing it here because pacing is still one of the most misunderstood parts of marathon running, and I learned that the hard way in Chicago.
What Happened at the Chicago Marathon
I recently participated in the Air Force Marathon and was so disappointed with my performance. Determined to improve, I planned my hydration and nutrition strategy carefully for Chicago. I was focused, prepared, and ready to run the entire race without stopping. I had planned months in advance that the Air Force would be the training run leading up to Chicago, and the Chicago Marathon would be my race. Although I ran a disappointing race in September, it’s not uncommon not to run a great peak long run prior to the marathon.
Although I am not a big fan of pace teams, I set my sights on the 4:25 pace group at the start line. It was an ambitious goal, but I was confident I could achieve it as long as I stayed focused.
When the First Mile Lies to You
The first mile was incredible. I felt like we were flying.
After that first mile, I realized we were cruising at an 8:30 min/mile pace…much faster than a 4:25 finish requires. I dialed back, but I knew the damage was already done. The second half would be a struggle.
Despite my experience, pace groups had gotten me. And that taught me something.
How to Run Your Own Race Without a Pace Group
- Set a Realistic Goal. Base your goal on your current abilities, not your ambitions. Tools like the Original Pacewheel can help you determine a realistic pace goal for any race distance.
- Make a Pace Band. Make one at home or buy one online. Wearing your splits on your wrist keeps you honest and on track.
- Ask Yourself the Hard Question. Can you actually run at this pace for the entire race distance? If the answer feels uncertain, slow down. I check in with myself early and often. Keep asking yourself this question throughout the race. It is always better to start conservatively and finish strong than to blow up at mile eighteen.
- Plan Your Hydration and Nutrition. Identify your refueling tables before race day. Know where you will stop and what you will take. If the race does not offer the hydration and nutrition that you prefer, bring your own. Look at the course in advance and note the mile markers where hydration, water, and gels are available. They usually will specify the brand of gels being offered as well. If it is not one you like, plan on bringing your own.
- If You Run With a Pace Group. Choose one running the correct splits for your goal time, not just the nearest round number. Always listen to your body. If the pace feels like too much, back off. The group is a tool, not a rule. If you are running with a pace group and you notice they are running off pace at any point, I recommend abandoning the pace group!
Trust Your Body More Than the Group Around You
These tips have helped me find my records and my rhythm over seven marathons. The data, the bands, the groups; they are all just guides. Your body knows the pace.
Trust it.