PROPER MARATHON PACING · marathon monday men’s winner (1st half) men’s winner (2nd half)...
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MARATHON MONDAY SERIES
PROPER MARATHON PACING
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MARATHON MONDAY
SPOILER ALERT:
Run close to even pace or slightly negative
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MARATHON MONDAY
NEGATIVE SPLITS:1) Makes sense physiologically
2) Easier psychologically3) Works in real life
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MARATHON MONDAY
MEN’S WINNER
(1st half)
MEN’S WINNER
(2nd half)DIFFERENCE
BERLIN
CHICAGO
LONDON
NEW YORK
TOKYO
1:01:53 1:02:07 0.38%
1:05:13 1:04:12 -1.58%
1:02:20 1:02:22 0.05%
1:06:51 1:03:43 -4.92%
1:03:08 1:02:52 -0.42%
WORLD MARATHON MAJORS (2015)
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MARATHON MONDAY
MEN’S WINNER
(1st half)
MEN’S WINNER
(2nd half)DIFFERENCE
BERLIN
CHICAGO
LONDON
NEW YORK
TOKYO
1:01:53 1:02:07 0.38%
1:05:13 1:04:12 -1.58%
1:02:20 1:02:22 0.05%
1:06:51 1:03:43 -4.92%
1:03:08 1:02:52 -0.42%
WORLD MARATHON MAJORS (2015)
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MARATHON MONDAY
MEN’S WINNER
(1st half)
MEN’S WINNER
(2nd half)DIFFERENCE
BERLIN
CHICAGO
LONDON
NEW YORK
TOKYO
1:01:53 1:02:07 0.38%
1:05:13 1:04:12 -1.58%
1:02:20 1:02:22 0.05%
1:06:51 1:03:43 -4.92%
1:03:08 1:02:52 -0.42%
WORLD MARATHON MAJORS (2015)
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MARATHON MONDAY
MEN’S WINNER
(1st half)
MEN’S WINNER
(2nd half)DIFFERENCE
WOMEN’S WINNER
(1st half)
WOMEN’S WINNER
(2nd half)DIFFERENCE
BERLIN
CHICAGO
LONDON
NEW YORK
TOKYO
1:01:53 1:02:07 0.38% 1:10:15 1:09:10 -1.57%
1:05:13 1:04:12 -1.58% 1:10:28 1:13:05 3.58%
1:02:20 1:02:22 0.05% 1:11:43 1:11:39 -0.09%
1:06:51 1:03:43 -4.92% 1:12:56 1:11:29 -2.03%
1:03:08 1:02:52 -0.42% 1:11:41 1:11:34 -0.16%
WORLD MARATHON MAJORS (2015)
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MARATHON MONDAY
MEN’S WINNER
(1st half)
MEN’S WINNER
(2nd half)DIFFERENCE
WOMEN’S WINNER
(1st half)
WOMEN’S WINNER
(2nd half)DIFFERENCE
BERLIN
CHICAGO
LONDON
NEW YORK
TOKYO
1:01:53 1:02:07 0.38% 1:10:15 1:09:10 -1.57%
1:05:13 1:04:12 -1.58% 1:10:28 1:13:05 3.58%
1:02:20 1:02:22 0.05% 1:11:43 1:11:39 -0.09%
1:06:51 1:03:43 -4.92% 1:12:56 1:11:29 -2.03%
1:03:08 1:02:52 -0.42% 1:11:41 1:11:34 -0.16%
WORLD MARATHON MAJORS (2015)
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MARATHON MONDAY
MEN’S(1st half)
MEN’S(2nd half) DIFFERENCE
WOMEN’S(1st half)
WOMEN’S(2nd half) DIFFERENCE
1:01:45 1:01:12 -0.90% 1:08:02 1:07:23 -0.96%
WORLD MARATHON RECORDS
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MARATHON MONDAY
1st HALF 2nd HALF DIFFERENCE
DATHAN
DEENA
MEB
BRIAN SELL
SHALANE
1:03:25 1:04:20 1.42%
1:09:48 1:09:48 0.00%
1:04:21 1:04:16 -0.13%
1:04:44 1:06:03 1.99%
1:09:38 1:11:36 2.75%
ELITE MARATHON PR’S
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MARATHON MONDAY
1st HALF 2nd HALF DIFFERENCE
DATHAN
DEENA
MEB
BRIAN SELL
SHALANE
1:03:25 1:04:20 1.42%
1:09:48 1:09:48 0.00%
1:04:21 1:04:16 -0.13%
1:04:44 1:06:03 1.99%
1:09:38 1:11:36 2.75%
ELITE MARATHON PR’S
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MARATHON MONDAY
WHAT SHOULD YOUR FIRST HALF BE?GOAL RACE TIME 2.00% FASTER THAN GOAL PACE
0.73% SLOWER THAN GOAL PACE
2:30 1:13:30 1:15:333:00 1:28:12 1:30:393:30 1:42:54 1:45:464:00 1:57:36 2:00:534:30 2:12:18 2:15:595:00 2:27:00 2:31:065:30 2:41:42 2:53:456:00 2:56:24 3:01:19
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MARATHON MONDAY
YEAH, BUT ...
WHAT ABOUT BOSTON?
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MARATHON MONDAY
MEN’S(1st half)
MEN’S(2nd half) DIFFERENCE
WOMEN’S(1st half)
WOMEN’S(2nd half) DIFFERENCE
1st place
2nd place
3rd place
1:04:02 1:05:15 1.86% 1:12:45 1:12:10 -0.81%
1:04:01 1:05:47 2.69% 1:12:45 1:12:14 -0.72%
1:04:02 1:06:20 3.47% 1:12:45 1:12:24 -0.48%
BOSTON MARATHON 2015
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MARATHON MONDAY
MEN’S(1st half)
MEN’S(2nd half) DIFFERENCE
WOMEN’S(1st half)
WOMEN’S(2nd half) DIFFERENCE
2014
2013
2012
1:04:21 1:04:16 -0.13% 1:09:28 1:09:29 0.02%
1:04:55 1:05:27 0.81% 1:14:34 1:11:51 -3.78%
1:06:11 1:06:29 0.45% 1:17:08 1:14:42 -3.26%
BOSTON MARATHON WINNERS 2012-2014
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MARATHON MONDAY
TWO OTHER THOUGHTS ON EVEN SPLITS:1) Big picture, not mile by mile
2) You train for goal race pace (probably)
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MARATHON MONDAY
QUESTIONS, COMMENTS:[email protected]
/runningcoachcarl
@runcoachcarl
/user/coachcarlleivers
