copy of boston marathon pacing & info

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Boston MarathonPacing and Information GuideThe primary purpose of this spreadsheet is to calculate a pacing strategy for the Boston Marathon and generate a pace band you can wear on your wrist during the race. For the benefit of any spectators tracking your progress, it also calculates the estimated time of day you will be passing each mile marker and 5K check point. This and other information about the race can be accessed by clicking the "tabs" at the bottom of each screen to switch to a different page. The default settings attempt to calculate a pace for each mile that will give you an even effort, taking into account the terrain and other factors encountered during the race. Anything shown in RED on the "Pacing" page may be changed and if you don't like any of the default pacing strategies, you may create your own customized version (see instructions below).

Instructions:Estimate the time of day you expect to cross the starting line (use the page labeled "Start Times" to assist with this). Then, on the "Pacing" page, do the following: 1: 2: Enter your Estimated Start Time (use HH:MM:SS format, with "AM" or "PM" on the end). Enter your marathon goal time (use HH:MM:SS format)

Optional: 3: If you want to use a different pacing strategy, select a different number from the drop-down list in the "Pacing Strategy" box. You can use one of the following values: 1 = Even effort (faster on the downhills, slower on the uphills, etc.) 2 = Fairly even effort (a more even pace than #1) 3 = Fairly even pace (a more even pace than #2) 4 = Even pace (same pace every mile) 5 = Customized pacing (for instructions, scroll right on "Pacing" page and look in column T) If you want to use a different starting strategy (slow / fast), select a different number from the dropdown list in the "Start Strategy" box. You can use one of the following values: 1 = Slow start (you expect to have a very crowded and slow start) 2 = Fairly slow start (you expect some crowding and a somewhat slow start) 3 = Fairly fast start (you expect to get up to pace farily quickly) 4 = Fast start (you expect to get up to pace very quickly) If you want to use a different finishstrategy (max fade / no fade), select a different number from the dropdown list in the "Finish Strategy" box. You can use one of the following values: 1 = Max Fade (you want to allow extra time for potential fatigue and slow-down during last 6 miles) 2 = Medium Fade (you want to allow for medium fatigue and slow-down during last 6 miles) 3 = Slight Fade (you want to allow for slight fatigue and slow-down during last 6 miles) 4 = No Fade (you don't want to allow for any fatigue or slow-down during last 6 miles) When done, click on the "Wrist Bands" tab and follow the directiobns for printing a pace band you can wear during the race. The "Map" page includes the predicted time of day you will arrive at each mile marker and can be used as a guide for spectators.

Official Boston Marathon Web Site: Created by: Greg Maclin (Revised 03/21/2009)

http://baa.org/BostonMarathon

Updates to this spreadsheet will be posted at: Comments and feedback may be e-mailed to:

http://www.box.net/shared/75o3rqgty9 gregmaclin@gmail.com

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Boston Marathon12:57 PM 10:02:00 AM Est. Completion Time: 2:55:00 Pacing Strategy: 2 - Fairly Even Effort Start Strategy: 3 - Fairly Fast Start 0:06:40 Finish (Fade) Strategy: 1 - Maximum Fade Notes: - Items in RED can be changed/customized Pacing Strategy 1 = Even Effort - In "Pacing Strategy" cell, select 1,2,3,4, or 5 (see chart on right for meanings) - In "Start Strategy" cell, select 1,2,3, or 4 (see chart on right for meanings) 4 = Even Pace - In "Finish Strategy" cell, select 1,2,3, or 4 (see chart for meanings) 5 = Custom - For "Est. Start Time", use the "Start Times" tab to help you esitmate your start time - To create a custom pacing strategy, follow the direction in column T - For wrist band, click on "Wrist Band" tab at bottom of this page Pace Leg Mile Description (Elevation Chage) Comment Factor Pace 0-1 Downhill first 1/2 (-143'), then slight rise (+36') Hopkinton / E. Main St 1.004 06:42 1-2 Slight downhill entire mile (-54') E. Main St 1.003 06:42 2-3 Downhill with slight uphill in middle (-58') W. Union St 0.974 06:30 3-4 Downhill entire mile (-66') Ashland / Union St 0.986 06:35 4-5 Slight uphill entire mile (+25') Waverly St 1.004 06:42 5-6 Slight downhill at beginning (-34') Waverly St 0.981 06:33 6-7 Mainly level Framingham / Waverly St 0.990 06:37 7-8 Level with short hill towards end (+31') Waverly St / W. Central St 0.995 06:39 8-9 Mainly level W. Central St / Fiske Pond 0.984 06:34 9-10 Mainly slight uphill (+25') Fiske Pond / W. Central St 1.003 06:42 10-11 Mainly slight uphill (+24') Natick / E. Central St 1.003 06:42 11-12 Sight uphill at start, then slight downhill (-43') E. Central St 0.980 06:32 12-13 Slight uphill at start, then slightly rolling hills Central St. / Wellesley College 0.989 06:36 13-14 Dip in middle of mile (-23'), then flat Wellesley / Washington St 0.989 06:36 14-15 Mainly slight uphill (+27') Washington St 1.001 06:41 15-16 Slight uphill at start, then steep downhill (-118') Wash. St / Newton lower falls 0.966 06:27 16-17 Uphill for first 1/2 mile (+75'), then level Hill #1 / Newton-Wellesley Hosp 1.017 06:47 17-18 Slight downhill first 3/4,then steep uphill (+74') Newton Fire Station / Hill #2 1.016 06:47 18-19 Slight downhill over entire mile (-34') Commonwealth Av 0.988 06:36 19-20 Slight downhill first 1/4 then uphill (+63') John Kelly Statue / Hill #3 1.017 06:47 20-21 Level first 1/4, then steep uphill (+97') Heartbreak Hill (Hill #4) 1.045 06:58 21-22 Downill first 1/2 (-87'), then level Commonwealth (Boston College) 0.998 06:40 22-23 Downhill first 1/2 (-57'), level, then slight rise Beacon St (Cleveland circle) 1.019 06:48 23-24 Downhill entire mile (-95') Beacon St (Coolidge Corner) 0.998 06:40 24-25 Level with slight rise at end (over freeway) Beacon St (Citgo Hill) 1.017 06:47 25-26 Slight downhill after fwy, dip under Mass Ave. Kenmore Sqr / Commonwealth 1.026 06:51 26-26.2 Slight uphill before last turn onto Boylston St. Boylston St / Boston Public Libr 1.019 06:48 Est. Start Time: Goal Time: Avg. Goal Pace: Slowest Mile(s): 06:58 Fastest Mile(s): 06:27 (If fastest mile is too fast, try a more "Even Pace" pacing strategy) Start Strategy1 = Slow Start 4 = Fast Start

First Half: 1:26:49 Second Half: 1:28:11 Difference: 0:01:23 (Positive Split) Finish Strategy1 = Max Fade at End 4 = No Fade at End

Check PointsElapsed Time 0:06:42 0:13:24 0:19:54 0:26:29 0:33:11 0:39:44 0:46:20 0:52:59 0:59:33 1:06:15 1:12:57 1:19:29 1:26:05 1:32:42 1:39:22 1:45:49 1:52:36 1:59:23 2:05:59 2:12:46 2:19:45 2:26:25 2:33:13 2:39:53 2:46:40 2:53:31 2:55:00 Time of Day 10:08:42 AM 10:15:24 AM 10:21:54 AM 10:28:29 AM 10:35:11 AM 10:41:44 AM 10:48:20 AM 10:54:59 AM 11:01:33 AM 11:08:15 AM 11:14:57 AM 11:21:29 AM 11:28:05 AM 11:34:42 AM 11:41:22 AM 11:47:49 AM 11:54:36 AM 12:01:23 PM 12:07:59 PM 12:14:46 PM 12:21:45 PM 12:28:25 PM 12:35:13 PM 12:41:53 PM 12:48:40 PM 12:55:31 PM 12:57:00 PM K Miles Elapsed Time Time of Day

5K

3.11

0:20:36

10:22:36 AM

10K

6.21

0:41:08

10:43:08 AM

15K

9.32

1:01:42

11:03:42 AM

20K Half 25K

12.43 13.11 15.53

1:22:18 1:26:49 1:42:49

11:24:18 AM 11:28:49 AM 11:44:49 AM

30K

18.64

2:03:37

12:05:37 PM

35K

21.75

2:24:44

12:26:44 PM

40K Full

24.85 26.22

2:45:41 2:55:00

12:47:41 PM 12:57:00 PM

To customize the pace factors used in this spreadsheet:

1 - Put a value of "5" in the "Pacing Strategy " cell 2 - Edit the RED pace factors below in column T (assume a fast start / no fade ) 3 - When done, make sure the average pace factor is very close to 1.000 Note: The pace factor chart below is not included when printing

Custom Pace FactorsAvg. Pace Factor 1.0000 Custom Resulting Factors Pace 0.967 06:27 0.991 06:37 0.970 06:28 0.992 06:37 1.018 06:48 0.984 06:34 0.998 06:40 1.005 06:43 0.989 06:36 1.018 06:48 1.018 06:48 0.982 06:33 0.997 06:39 0.996 06:39 1.014 06:46 0.961 06:25 1.038 06:56 1.037 06:55 0.985 06:34 1.022 06:49 1.055 07:02 0.978 06:32 1.002 06:41 0.971 06:29 0.999 06:40 1.012 06:45 1.006 06:43

When ready to create your pace band, print this page. (If possible, use a laser printer because most inkjet inks bleed easily when they get wet.) Select which pace band format you like and cover both sides with clear packing tape before cutting it out to protect from moisture.Boston Marathon Boston Marathon Boston Marathon

2:55:00Pace

2:55:00Elapsed

2:55:00Elapsed

### 1 ### ### 2 ### ### 3 ### ### 4 ### ### 5 ### ### 6 ### ### 7 ### ### 8 ### ### 9 ### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### ###### ### F ###

Elapsed

1 ### 2 ### 3 ### 4 ### 5 ### 6 ### 7 ### 8 ### 9 ### ###### ###### ###### ###### ###### ###### ###### ###### ###### ###### ###### ###### ###### ###### ###### ###### ###### F ###

5K ### 10K ### 15K ### 20K ### Half ### 25K ### 30K ### 35K ### 40K ### Full ###

To help prevent moisture from bleeding in at the edges, cover front side again with third layer of tape and trim tape to within 1/4 inch of edges. Cut all four corners off diagonally (as shown in diagram below) then fold the tape over all four edges.

2:55:00Boston Marathon

2:55:00Boston Marathon

2:55:00Boston Marathon

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