Worst Marathon Pacing Mistakes

[@LayneBracy1]

Thanks so much for the invaluable advice!

[@runningwithjane]

Wow Layne, thank YOU!! How very kind - you made my day. So appreciate your support of the channel and makes me happy to know you find it helpful!

[@kingtrumpet123]

This doesn't have much to do with your video, except that I find "great encouragement" somehow by watching your vids, and knowing that you are out, "practicing what you preach" , and NO shortcuts. I was having a bad morning, not feeling so great, was just going "to chuck this day, and do NO exercise", watched your video, and although I didn't run, I did go outside and ride the bicycle for an hour. Have an awesomeness weekend Coach Jane, it's always a win for me watching your vids.

[@moniquequinome4018]

Hi Jane, I'm from Germany (this explains my mistakes!) and I used your videos to train for my frist marathon (I'm 55). I did everything what you said, especially in pacing and fueling. It worked. All your words are really true!!!! I ran the marathon in Munich with a negative split and had a time of 4:06:51 (7th in my age group). Thank you so much!!!

[@runningwithjane]

Ahhh Monique that is awesome!! What an incredible time and experience you had! First marathon at age 55...could not love that more!!

[@moniquequinome4018]

Thank you!!!!!!!@@runningwithjane

[@50Something]

I have a marathon tomorrow and my training do not go well because of injuries. My knees are feeling much better but I'm not going to go crazy. I'm just going to go and have fun and enjoy the experience. I can't get my money back so maybe I can just try to finish it like a 🐢. It will be about maintaining a slower pace and feuling! Thank you for the pep talk Jane!

[@hiwayman981]

Go get it, 50Something, any way you can!! I have a 13.1 M/21 K race tomorrow myself - feeling pretty good! Good luck!

[@GTE_Channel]

If you think your body is up to the load of a marathon I would say just enjoy the event and atmosphere and dont worry about finish times.

[@50Something]

@@hiwayman981 thank you! It's a linear scenic route that winds through the woods all the way to St Jerome which is North of Montreal. It's the perfect place to take in the views and run at the same time.

[@50Something]

@@GTE_Channel yes, exactly! Thank you! I'll do my best and listen to my body!

[@anncorrigan9370]

Good luck and enjoy it! Remember you get the same medal 🏅 as the winner

[@akhappyhomemaker5627]

I watched this this morning before my 1/2 and reminded myself after that first mile to slow down! I had so much nervous energy I was running 45 seconds faster than my goal. I ended up crushing it and didn't hit a wall. Thank you for the videos! Such good advice.

[@kjoto]

My last race, I ran with a pacer and she finished quite a lot faster than what she was pacing. I found it really hard mentally to see her 400-500 meters ahead of me the whole race. I felt so slow and it contributed to a lot of negative self talk. I really like your idea of running with the one slower than target pacer. I will try that at my next race! Thanks for another great video.

[@skirtonbear1]

Thank you. Your advice has been greatly appreciated as I have been in training this year stepping up to a 10K, a half-marathon and coming marathon. This is my only marathon, CIM, I’m 54, still a bit overweight, and working through arthritis. I have a required training race Sunday: Run the Parkway, 20 mi with a cutoff really close to my recent times. After this I will return to the shorter races whether or nor I finish on time.

[@runningwithjane]

Hi there! I'm so glad it's been helpful! I hope Run the Parkway went well for you. And I love CIM; I hope you have an amazing experience!

[@akramerliv8570]

Thank you for your videos! Your advice has been so helpful 😊

[@runningwithjane]

I appreciate it this so very much! Thank you! It makes me very happy to know the content is helping, I will keep it coming!

[@cars92dtb]

Nice advice! I am 4 marathons in, this time last year I was yet to run my first! I broke the 3hr mark last Sunday by going out at 2:56 pace, and there were 2 3hr pacers. I was ahead of both but by mile 14, the faster of the two and about 12 runners went past me and down the road. I knew that pacer was too fast and stayed back. Even for the lesser effort, I took 2 15 second walking breaks to recover my heart rate at mile 21-23. Then at mile 25, that 3hr pacer was on his own, slowing to correct his pace, and I breezed past him. Finished strong, but ran the second half 3 minutes slower than the first. I'd say that to negative split, it's not just a race day strategy, but arguably a mentality that we should develop in training too through progression runs, practice races and the like. The mental side is part discipline, and difficult to train. Maybe not impossible :)

[@runningwithjane]

Could not agree with you about the mental shift - it's hard! I pretty much always train this way, even if it's an easy run. Congrats on getting sub-3 in less than a year - stellar performance. And good on you for not letting that 3-hour pacer passing you get in your head. And hey, a 3-min slower second half is quite small...and just think what you'll be able to do next time when you get each half closer to even!

[@clagler1742]

I love your videos; the topics are always so thoroughly explained and this one is especially on point! I feel as though 80% of the recreational field of runners goes off the start line too fast at most races and it’s hard to hold back to your planned pace for a negative split.

[@runningwithjane]

Thank you for the kind words! You would be correct! Makes it hard, too, for the people who KNOW to rein it in but decide to follow the crowd. Staying in our "own lane" is one of the best things we can for ourselves.

[@markray7133]

Great video Jane and very important topic. Great to have plan ahead of time. Really like your comments on pace groups and how to pace first few miles 10-15 secs per mile slower than goal race pace. Listening to body and adapting can be tough if you have goal in mind but knowing that is the right plan going in sure makes it easier !!

[@thomasconrod2686]

Perfect timing for this talk. I will use the very conservative start/negative split find-my- marathon pace band recommendedations for a goal time 10 min slower than the McMillan calculation. If this is too slow to start then wonderful, I'll have a good finish. I don't want a miserable finish in my first marathon. Thank you so much for this no nonsense, practical information.

[@runningwithjane]

Exactly!!! I wish more people would embrace it. Because otherwise even the possibility of a 10-minute slower time could easily become 30+ minutes if going out too fast. You have a great mindset going in - great experience first!

[@seekingUltraNick]

Really great advice, as always, Jane! I’m aiming for a BQ in two weeks -yay, taper! But anyway, the advice of starting slightly behind your target pace group is EXACTLY my strategy. It’s a pretty ambitious time and it might be warmer on race day so we’ll see. Thanks again!

[@runningwithjane]

Best of luck!! Def adjust early to acclimate if it's warm - that will help you do better later on. Hope you get your BQ!

[@jocelynbao383]

Thanks for the video, Jane, super helpful advice. I wonder if you are going to make a video about running marathons on period and what adjustments female runners need to make? I found very few videos on this topic but hope to prepare for this situation

[@er48021]

Jane I love all your videos. I am just now starting running again, yet I walked 8 miles a day. I am doing MAF training starting a couple of days ago and my mileage is very low right now 2 miles at a time. I don’t even get tired so next week I am going to up it to 3 a day then next week after that 4 then my goal is 5 after that week. My marathon is the Detroit Free Press Marathon on October 3rd and I am wondering once I get my base I figure by March need you or sooner as a trainer and coach. Thank you

[@runningwithjane]

Hi there - I'm so glad to hear you're enjoying the videos and you find them helpful! Sounds like you have a good progression...I'd recommend when you get to 4 to stay that mileage for a couple weeks before doing the 5 and then stay at the 5 for a few weeks as well. Just gives your body more time to acclimate (cardiovascular system adapts faster than musculoskeletal system, so it's important to let your tissues have time to catch up.) If you are interested in coaching please get on our team waiting list now so we are able to work with you when you are ready: readysetmarathon.com/run-coaching-services/

[@runningoneddie]

Wow, your thumbnail for your video looks a lot like my marathons, back when I did them. It was always a hard thing for me to get right. What is strange is that I often had fantastic workouts that I could hold my marathon pace for 18 - 20 miles but invariably on race day, at the half marathon point, it suddenly felt hard, despite a good taper and a strong lead up. Only a handful of marathons I did I would say went "great". It's definitely a hard race to master and the running gods really have to be in alignment. I also found the racing charts to be overly optimistic for me. I'd punch in recent half marathon / 5k times, and they were never right. I've had hit and miss relationships with pacers. You had some good suggestions on how to handle them. I use them for a guide and if they aren't doing what I am doing, I don't use them. Most go off way too fast. Their goal, also, is usually running even splits. I'd love to see your advice on downhill racing. I am sure you have them where you are at (I did the Fort Collins marathon, I think you are in CO), but Utah is famous for massive downhill half and full marathons. What would your strategy be for a race that starts off with a massive downhill for the first 65 - 75% of the race distance and how do you prepare for the remaining distance when it is flat or rolling hills? That's a race strategy I haven't quite figured out yet, and I've been at this for over 20 years now.

[@JasonLawsan]

One thing i liked that you talked about is when it comes to hill, which was related to RPE "Rate of Perceived Exertion", Which I added this part to my training to under my RPE, during running or cycling it helped because we can rely on Heart rate monitor always to gage effort. I can wait to the day I run my first Marathon or a Half Ironman. Thank you for your knowledge.

[@runningwithjane]

Yes, RPE is so important! To train and race smart, you have to have an understanding of how you feel at certain paces, etc. You're welcome and appreciate you watching!

[@tortoisewhisperer1580]

I used to race a 25k (15.5 mile) road run in late November for a January marathon to get an idea of what a realistic goal / pace would be. Basically I would take my 25k time, double it, then subtract about 20 minutes to get a realistic goal finish time for a full marathon. It worked out to within a minute for me three years in a row. e.g. 25k was 1:26-1:27 then marathon was 2:33 and change. Since 25k not frequently run maybe this could be scaled for a half marathon. I ran 1:12 for the half around the same time so I would guess maybe double the half time then add 8 or 9 minutes. Of course the 25k/half marathon race/trial and the marathon need to be run on similar (terrain wise) if not the same course.

[@teresa1977]

The ideal weather conditions will be vary depending on the type of weather you are used to train in. I have been training in the winter time in the Midwest, 40 degrees as long as it is dry feels ideal and not uncomfortable at all.

[@OmaRuns67]

Great advice! Thanks for sharing 💪🏃🏽‍♀️

[@runningwithjane]

Absolutely!

[@samwoodward2676]

Running sub 3 tomorrow! Going to start 5ish seconds per mile slower for the first 6-8 miles

[@runningwithjane]

Awesome, Sam! Which marathon did you do and how did it go?

[@samwoodward2676]

@@runningwithjane I ran a small one in Nashville. It ended up being 75 and sunny for the last 8-10 miles of the race so I ended up hitting the wall about mile 22 and finished at a 3:02:43. I signed up for one in Huntsville in December because I know I can hit sub 3 in the right conditions!

[@runningwithjane]

So so close!! You got this!@@samwoodward2676

[@HollywoodEditingMentor]

Agree about the pacers. Last race the pacer I was gonna follow took off way too fast. I just stuck to my plan instead. Regarding negative splits, what percentage do you recommend?

[@runningwithjane]

Hmm as far as percentage that's hard to say. As a general rule, 10-20 seconds slower per mile often works well for the first 5-10k.

[@MyFatAdaptedLife]

One of the many benefits of being fat-adapted is that I never bonk. Since I don't eat carbs or plants, I don't have to worry about carb-loading or calculating how many gels I'll need for a race. I negative split, then by mile 23 I drop down to HM pace; by mile 24 I drop down to 10K pace; then I finish as fast as I can, usually 5K pace or faster.

[@runningwithjane]

Hey there! Though you and I don't agree on fueling, clearly it works for you. I think where we can both agree is that going out at HM pace or faster will NOT get them that fast negative split no matter how well they fuel or are fat-adapted.

[@MyFatAdaptedLife]

@@runningwithjane Indeed. Cheers, Jane.

[@underwaterlevelz1947]

Man, I'll never forget showing up to my first half marathon looking for a 90 minute pacer and hearing that he backed out right before the race.

[@runningwithjane]

I'm sorry to hear that! I've heard a lot of stories where the pacer just doesn't stick to the pace, or goes out too fast...

[@arleenm7367]

Good advice, a little late for me I'm afraid. I tried to follow some pacers (Berlin Marathon) and ended up slowing way down in the last 10K. Death march to the finish. Wish I could go back and start over again. Lesson learned for my next marathon I guess.

[@runningwithjane]

Hi Arleen! I'm sorry to hear that, but try not to think of it being too late...you'll have another opportunity and you'll take all you've learned to have a better experience! So many people have been there, including me, and you'll get it next time! You STILL crossed that marathon finish line and found out what you were made of when it got tough. You are amazing!

[@sunnyandlovely]

Thank you for the advice! I will keep this top of mind on race day, and know from past experiences while difficult to slow down at the start, it makes for such a better experience! Do you recommend wearing different shoes than what you trained in for the marathon? I keep hearing about “race day” shoes but planned on wearing the shoes I bought at the start of my block that I’ve been wearing all the time. Thank you!! Marissa

[@GTE_Channel]

I would advice multiple (different!) shoes during training for starters. This way you can train all your muscles slightly different during the training block. Using one pair in training for a marathon typically means your shoes are at the end of their life which is not ideal. However this does depend on your mileage.

[@runningwithjane]

Hi Marissa, I know you have over a month til your marathon, so you may want to look into some faster racing shoes. But they are also very expensive and not necessary. 5 years ago no one had carbon-plated shoes, but there are still other shoes better geared towards a race. Up to you! On the flip side, if you've used these your entire block and love them, I'd start breaking in a new pair ASAP as they might be dunzo by race day. And I agree with @aranenden to at least have a couple different pairs in your rotation.

[@thejeffinvade]

I just run my first marathon. Passing the halfway point at 1:39, finished at 3:19. Almost an even pace until the last 5k🎉

[@runningwithjane]

Wow!! What an awesome first marathon - congrats to you!

[@thejeffinvade]

@@runningwithjane thanks. not bad for someone who stumbled and fall just 9K in. Thankfully just little cut and bruises, nothing serious.

[@MNP208]

I would love someone to post some menopausal content. I’ve never been a fast runner, but it’s getting harder as I get older. Yeah, many pacers don’t even fuel or drink! 🤷🏻‍♀️

[@runningwithjane]

Hi there! I agree this is such an underinformed area. It's one I'm really no expert in just yet, but something I would love to share about in the future. I'm in the process of learning. One person I recommend you check out is Stacy Sims. I follow her on Instagram and am looking forward to reading her books. This one is specifically about the menopausal athlete: amzn.to/4bcTBKS

[@MNP208]

@@runningwithjane Thank you! I did read her book "Roar".

[@bobbyk9939]

I signed up for Seoul International Marathon in March 2024. Gives me a little over 4 months to train. Been a runner for over a decade and will be my 2nd full marathon. I’ve done many 5ks, 10ks, and Halfs throughout my recreational running, however, I’m that less than 1% of runners that has exercise hypoglycemia. My pancreas does not produce glucagon often enough during runs which lowers my blood glucose really low during long runs. I have to carry about 10 gels, bottle of Gatorade, and 10 miniature chocolates that slows my running down due to weight (what I used for 2022 Seoul Marathon). Any suggestions on planning for my full marathon? I bonk 2-3 faster than a normal runner with no hypoglycemia.

[@runningwithjane]

That would be tough - but glad you are figuring it out and not letting it hold you back! I would use something like Skratch or Tailwind that comes in a powder and you can make it super concentrated. I do 3 scoops in 8.5 oz. for my marathons. They also have gels now like Spring Awesomesauce that have 45g carbs. Hope that helps a bit!

[@bobbyk9939]

@@runningwithjane thanks for the information. I will look into the powder so I can carry less weight during my full marathon. I just envy normal runners that don’t have to worry about hypoglycemia like I do on every run and can’t forget any carbs on my training runs.

[@toddapplegate3988]

Good advice

[@srenevanderlugt465]

I will run 🏃 in Amsterdam Marathon on 15 October 2023 this week, I will try to run 40 km is it a good idea?

[@acasualviewer5861]

the marathon is a marathon not a sprint