i had a question on my pace band methods and realized it was quite the process i go through!
this is the timing method i have used for my BQ attempts, or when i had a strict time i was adhering to. i definitely don’t do this for all my races.
- go to this site
- plug in the goal time(s) i want for the race (yes i wear multiple sometimes… goal for the first half of the race; A, B, C goals; etc)
- print out the band
- cut it, the thinner the better
- laminate it with clear packing tape on both sides
- trim the tape
- tape it on your wrist race morning!
this band shows you where you should be at on a cumulative time to run an even race to reach your goal. i use this to make sure i am track overall, or to see if i am in front of or behind a goal time.
for example, using the above pace band when crossing the mile 21 marker, my cumulative time should be 2:56:12 or less to be on track for a 3:40 marathon. when crossing the 21 mile marker i compare my overall time to the pace band to know where i am at in comparison to my goal time. you can use a regular stop watch with one of these, or i use my overall time screen on my garmin.
why use one? because as we all know, marathons tend to be longer than 26.2 miles, so you need to take that into account when pacing yourself for a specific goal. this you compare to the mile markers so it takes that extra distance into account. plus it just gets complicated doing so much math in your head during the race, its nice to just look at the band and know where you are.
some people lap their garmins manually during races so the miles are accurate based on the course. i always leave mine on auto lap so i don’t have to think about it and it laps evenly every mile. but i do pay attention to how far i am off of the mile markers and take that into consideration when pacing.
when racing i tend to keep my garmin on the “current lap” screen.
the above screen show my second window which has lap pace which is your current lap average pace. i find it’s the best way to know what you are running that current mile in. “current pace” is always all over the place and i never use that window, i don’t even have it on my garmin anywhere. lap pace i use for all my speed work and all my races.
to switch between screens you just use those arrows on the right side above the enter button, super easy!
combining the two
i typically leave my garmin on current lap/lap pace (or screen 2) for most of the race, making sure each mile is coming in close to goal time. then every few miles, i will switch my garmin screen over to screen 1 which has the overall time and compare it to my pace band as i cross the course mile marker. this takes into consideration any extra mileage you are running and makes sure you are still on track.
confused yet? sheesh i am confusing myself.
simply put: i pace myself mostly off my garmin and make sure i am on track overall every few miles with the pace band.
it’s pretty simple once you get the hang of it! at least i think so.
to change your garmin screen settings (at least on the 205) go to:
mode – settings – general – data fields
then choose your main 1 and main 2 settings. mine are set to:
main 1: time, average pace, distance
main 2 set to: lap pace, current lap (time in current lap) and lap distance (distance in current lap)
do you use pace bands during races? a garmin? both? nothing?
this morning i met up with kristin for a very dark, cold, short morning run. it’s been forever since we have run together during the week so it was great that it worked out! we had a ton to chat about and the 5 miles were over before i knew it.
5.0 miles/45:14/9:02 avg pace
less than 4 days to go now!