NYC Marathon Pacing Info1

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ING New York City MarathonPacing and Information GuideThe primary purpose of this spreadsheet is to calculate a pacing strategy for the ING New York City 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 4 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 drop-down 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.

ING New York City Marathon Web Site: Created by: Greg Maclin (Revised 05/15/2008) Updates to this spreadsheet will be posted at: Comments and feedback may be e-mailed to:

http://www.nycmarathon.org/home http://www.box.net/shared/ec0vyk6iah gregmaclin@gmail.com

ING New York City MarathonEst. Start Time: Goal Time: Avg. Goal Pace: 9:40:00 AM 2:40:00 0:06:06 Est. Completion Time: 12:20 PM (Fairly even effort) (Fairly slow start) (Max Fade at End) Start Strategy1 = Slow Start 4 = Fast Start

Pacing Strategy: 2 - Fairly Even Start Strategy: Effort 2 - Fairly Slow Finish (Fade) Strategy: Start 1 - Maximum Fade Pacing Strategy1 = Even Effort 4 = Even Pace 5 = Custom

First Half: Second Half: Difference:

1:19:27 1:20:33 0:01:06 (Positive Split)

Notes: - Items in RED can be changed/customized - In "Pacing Strategy" cell, select 1,2,3,4, or 5 (see chart for meanings) - In "Start Strategy" cell, select 1,2,3, or 4 (see chart on right for meanings) - In "Finish Strategy" cell, select 1,2,3, or 4 (see chart for meanings) - To create a custom pacing strategy, follow the directions in column T - For wrist band, click on "Wrist Bands" tab at bottom of this page - To estimate your start time, click on "Corrals & Start Times" tab for more info Mile 0-1 1-2 2-3 3-4 4-5 5-6 6-7 7-8 8-9 9-10 10-11 11-12 12-13 13-14 14-15 15-16 16-17 17-18 18-19 19-20 20-21 21-22 22-23 23-24 24-25 25-26 26-26.2 Description (Elevation Chage) Midpoint of Verrazano Bridge (uphill +125') Verrazano Bridge Exit Ramp (downhill -180') to 4th Ave. (slight uphill) On 4th Ave. to 81st St. On 4th Ave. to 63rd St. On 4th Ave. to 43rd St. On 4th Ave. to 22nd St. (slight downhill) On 4th Ave. to 3rd St. To Ashland Place & Lafayette Ave. On Lafayette Ave. to Classon (uphill first 1/2 mile) On Bedford Avenue to Hayward Street (slight downhill) On Beford to South Third St. On Bedford to Manhattan Ave. Manhattan Ave/Pulaski Bridge ramp Pulaski Bridge (+40') then Vernon Blvd. Vernon Blvd. to Queensboro Bridge entrance ramp Queensboro Bridge (+120') Queensboro Bridge exit ramp to 1st Ave. On 1st Ave. to 95th St. On 1st Ave. to 115th St. On 1st Ave. to Willis Ave. Bridge 137th St./138th St. to Madison Ave. Bridge On 5th Ave. to 120th St. (uphill +45' last 1/2 mile) On 5th Ave. to 102nd St. (uphill +50' first 1/2 mile) 5th Ave. to Central Park, E. Dr. at 84th St. (uphill first 1/2 mile) On Central Park, E. Dr. to 66th St. Central Park E. Dr. to 59th St. to Central Park W. Dr. at 62nd St. Uiphill +25' last 0.2 miles to finish line at Tavern on the Green

Finish Strategy1 = Max Fade at End 4 = No Fade at End

Check PointsPace Factor 1.103 0.985 0.998 0.983 0.972 0.987 0.978 0.995 0.989 0.982 0.984 0.978 0.979 0.990 0.998 1.026 0.955 1.004 0.981 0.998 0.996 1.022 1.023 1.057 1.008 1.021 1.050 Leg Pace 06:44 06:01 06:06 06:00 05:56 06:02 05:58 06:04 06:02 05:59 06:00 05:58 05:58 06:03 06:05 06:15 05:49 06:08 05:59 06:05 06:05 06:14 06:15 06:27 06:09 06:14 06:24 Elapsed Time 0:06:44 0:12:44 0:18:50 0:24:50 0:30:46 0:36:47 0:42:45 0:48:49 0:54:51 1:00:51 1:06:51 1:12:49 1:18:47 1:24:50 1:30:55 1:37:11 1:43:00 1:49:08 1:55:07 2:01:13 2:07:17 2:13:32 2:19:46 2:26:13 2:32:22 2:38:36 2:40:00 Time of Day 9:46:44 AM 9:52:44 AM 9:58:50 AM 10:04:50 AM 10:10:46 AM 10:16:47 AM 10:22:45 AM 10:28:49 AM 10:34:51 AM 10:40:51 AM 10:46:51 AM 10:52:49 AM 10:58:47 AM 11:04:50 AM 11:10:55 AM 11:17:11 AM 11:23:00 AM 11:29:08 AM 11:35:07 AM 11:41:13 AM 11:47:17 AM 11:53:32 AM 11:59:46 AM 12:06:13 PM 12:12:22 PM 12:18:36 PM 12:20:00 PM K 5K 10K 15K 20K Half 25K 30K 35K 40K Full Miles 3.11 6.21 9.32 12.43 13.11 15.53 18.64 21.75 24.85 26.22 Elapsed Time 0:19:28 0:38:04 0:56:46 1:15:22 1:19:27 1:34:16 1:52:58 2:11:57 2:31:29 2:40:00 Time of Day 9:59:28 AM 10:18:04 AM 10:36:46 AM 10:55:22 AM 10:59:27 AM 11:14:16 AM 11:32:58 AM 11:51:57 AM 12:11:29 PM 12:20:00 PM

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.ING New York City Marathon NYC Marathon New York City Marathon

2:40:00Pace

2:40:00Elapsed

2:40:00Elapsed

###

Elapsed

1 ### 2 ### 3 ### 4 ### 5 ### 6 ### 7 ### 8 ### 9 ### 10 ### 11 ### 12 ### 13 ### 14 ### 15 ### 16 ### 17 ### 18 ### 19 ### 20 ### 21 ### 22 ### 23 ### 24 ### 25 ### 26 ### F

### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ###

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 F

### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ###

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

To help pervent 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.

2:40:00New York City Marathon

2:40:00ING New York City Marathon

2:40:00NYC Marathon

Elevation/Pace Profile - ING New York Marathon(Elapsed Time) (Time of Day)

(Pace)0:06:44 9:46:44 AM 0:12:44 9:52:44 AM 0:18:50 9:58:50 AM 0:24:50 10:04:50 AM 0:30:46 10:10:46 AM121.9 91.4 61.0 30.5 0.0

0:00:00 9:40:00 AM

06:44

06:01

06:06

06:00

05:56

Elevation (Feet)

400 300 200 100 0

4th Ave/81st St

4th Ave/63rd St.

4th Ave/43rd St.

START0:30:46 10:10:46 AM

1 Mile06:020:36:47 10:16:47 AM

2 Miles05:580:42:45 10:22:45 AM

3 Miles06:040:48:49 10:28:49 AM

4 Miles06:020:54:51 10:34:51 AM

5 Miles05:591:00:51 10:40:51 AM121.9 91.4 61.0 30.5 0.0

Elevation (Feet)

400 300 200 100 0

4th Ave/22nd St.

4th Ave/3rd St.

Elevation (Meters)

Ashalnd Place & Lafayette Ave.

Lafayette Ave. & Classon

Bedford Ave at Hayword St.

Elevation (Meters)

Midpoint of Verrazano Bridge

5 Miles1:00:51 10:40:51 AM

6 Miles06:001:06:51 10:46:51 AM

7 Miles05:581:12:49 10:52:49 AM

8 Miles05:581:18:47 10:58:47 AM

9 Miles06:031:24:50 11:04:50 AM

10 Miles06:051:30:55 11:10:55 AM

Average Pace:

06:06

Splits Elevation (Meters) First Half: Second Half: Difference: Check PointsK 5K 10K 15K Miles 3.107 6.214 9.321 12.427 13.109 15.534 18.641 24.855 26.219 Elapsed Time 0:19:28 0:38:04 0:56:46 1:15:22 1:19:27 1:34:16 1:52:58 2:31:29 2:40:00 Time of Day 9:59:28 AM 10:18:04 AM 10:36:46 AM 10:55:22 AM 10:59:27 AM 11:14:16 AM 11:32:58 AM 12:11:29 PM 12:20:00 PM

Elevation (Feet)

400 300 200 100 0

Bedford &am