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Choosing the Right Race Pace: Setting Yourself Up to Succeed

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As any of you who follow me on Instagram know the last few years have been wild and a bit out of my control on the running front. First I was injured for 8 months and then there were the months of rebuilding after I finally had knee surgery.

Now, I’m back to 120 miles a month and feeling like I really want to find my speed again.

I WANT to prove I can come back just as strong as I was before the injury.half marathon goalSince I’m back in action, I decided to create a series of race specific posts to help anyone else in this process! Hopefully, it will help in your next PR attempt to find some tips, motivation or just comfort when I crash and burn.

Next in the Road to a PR Series:

Picking the right race for your goal >>
Creating your training plan >>
Why you need a base building phase>>
Safely adding speed work >>
Why you need a peak week >>
How to correctly taper >>
Race day etiquette do’s and don’ts >>
Should you follow a pace group >>

Selecting a Race Goal?

While I do believe in racing for fun, this time around I’m focused and motivated. Both of those were lacking in previous years, so I didn’t need to line up enjoy my runs.

Most of us hedge our bets with an A, B and C goal.Why?

  • It’s scary to set big goals.
  • It gives us an out if we aren’t doing the work
  • We’ve all learned to make measurable goals, so it’s clearly defined failure if we don’t meet it.

I hate that style of goal setting. It leaves too much wiggle room to fudge workouts, skip a hill repeat, indulge a bit to much and neglect our cross training….and then suffer the regrets at the end of the race.

Now that being said, I do understand setting goals where your A goal is truly your hearts desire…then your b and c goals are if things keep going well or to support A.

Example: In My first race after surgery my goals were as follows:

A. Finish pain free
B. Don’t take walk breaks (didn’t want to let myself off the hook of pushing through)
C. Sub Two hours

In this case, the A goal was all that mattered, once I could tell it was happening I started trying to focus on the other two.

Step 1: Establish a Timeline

The first thing to consider when picking your new goal is your timeline. Have you suddenly gotten inspired for a 10K that’s just a month a way? You’ll see some progress, but not a ton in 4 weeks.

I think this chart does a great job of breaking down how much time you likely need to train for a PR in most events.race distancesOnce you’ve truly evaluated your timeline, then you’ll have a better idea of how much you can truly progress prior to race day.

Step 2: Review the Race Course

I’ve written a few posts on picking the right race or understanding race course descriptions, but it has to be mentioned here as well that the course is also key in selecting your pace.

  • The best way to PR is a consistent pace from start to finish (yup better than negative splitting!)
  • BUT a super hilly course means you’ll need to plan for pace adjustments
  • Compare this course to those you’ve done previously and how they effected your time
  • Review potential weather conditions, you will slow down in the heat

Highlights of the Jerusalem Marathon

Step 3: Get Realistic About Progress

I know this particular point can feel like a buzzkill. You don’t come here for me to sugarcoat it though, I give it to you straight!

You have to be realistic and honest when looking at your timeline, the course and your training schedule when deciding on a goal.

  • New runners will often see massive gains in pace from one race to the next
  • Long time runners might have a massive PR by shaving a minute off their time
  • Do you have time to increase your mileage? Cross train?
  • Are you open to trying a running group, which might give you a little competitive push?
  • Are you focused on quality recovery and nutrition?
How do you choose the RIGHT race goal? What matters? Learn more #runchat Click To Tweet

Step 4: Set a Race Pace Goal

Finally, we have reached the long awaited section of actually figuring out what you want to run each mile. You know the course, you’ve committed, you’re excited, but how do you choose a race pace?race paceI’ve seen so many people throw out goals to “beat Oprah” or run a sub-2 hour half marathon, when their current training level and time to race day just don’t match up. And even if you plug a past race in to one of those fun calculators, I’ve found them to be around 50/50 on actually predicting the time you could potentially run.

So how do you figure out your race pace?

Talk to a Running Coach
You might not be interested in working with someone long term, but even a consult will help you get a better grasp on your current fitness and what you can reasonably achieve.

Evaluate Current Fitness
Be honest with yourself about your current running, have you been doing it? Do you have a recent race time to judge your fitness? Plug that data in to a race pace calculator to get an initial idea and then consider how that output compares to what you’ve actually run previously.

Consider Your Running History
Newer runners can often expect a much bigger jump in improvement levels because they’re learning and adjusting, where long time runners have dialed in much of what works for them already. Additionally, if you have a tendency to get injured that’s going to impact the intensity and duration you can handle to push towards a big PR.

Repeat Test Runs
Find a route you regularly run from 3-6 miles depending on your goal and every 5 weeks use that run for a speed workout. Push yourself to that race day feeling and record progress. It will help you determine if you’re on track for the big goal you set.

Here is a great post with tips on learning to pace yourself while running outside >>

Race Pace Miles
For some reason very few training plans include race pace miles, but it’s one of the best ways throughout training to find out if you’re on track. Early in training you might be able to hit a few miles, but shouldn’t expect to run a long ways at your goal pace. Instead, these miles are saved for later in training when you have built a solid foundation.

My Personal Next Goal

My goal: A PR of sub 1:45.

Is it realistic? I’m not sure, but it’s the one that is most motivating to me right now! I’ve also learned from years of running and coaching that many who miss their PR on a planned race, find they easily hit it in the coming months.race sign ideas

Even a perfect round of training is no guarantee of a great race day. Nerves, travel, eating fried catfish the night before (yup I’ve done that), weather, can all derail our best laid plans.

Unfortunately, I’ve got more than unmanageable race day moments to think about. My body runs the show around here and sometimes it’s agrees with my plans other times not so much, like that whole no estrogen thing.

What’s that mean for my training?

  1. LHR training is a must to control my cortisol levels
  2. I’ll likely have to take unplanned rest days to recover due when I’m feeling too fatigued.
  3. I’m still slower at altitude, so I’m hoping to find a good sea level race.
  4. I can work on continuing to improve my diet to help offset these things.
  5. I will get regular massages, meditate and laugh to reduce overall stress levels.

How often do you race for a PR?

What was the last scary goal you set?

Other ways to connect with Amanda

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Posted by amanda Categories: Half Marathon, running coach, training plan

Reader Interactions

Comments

  1. Jodi says

    November 29, 2016 at 10:54 am

    Yay! I am so excited for you Coach…can’t wait to read your series!! YOU GO GIRL! FORWARD IS A PACE :)

    • amanda says

      November 30, 2016 at 8:42 am

      It’s likely the only pace I’ll have this time around :)

  2. John says

    November 29, 2016 at 4:14 pm

    Totally agree with what you’re saying about having an A goal, a B goal and a C goal. That said, there are other ways to build out multiple goals for a race without leaving yourself an out to slack off on training. I try to build in goals to work on not just when I finish, but how I get there. Maybe something as simple as running a negative split or building on your pace with each mile. Something that gets you focused on not just being faster, but also smarter on the course.

    That way, if it isn’t your day out there, you have some other good measuring sticks to show how well you did given the circumstances, and hopefully something else to build on for your next race.

    Good luck!

    • amanda says

      November 30, 2016 at 8:40 am

      Of course tons of ways to set goals.I talk a lot about practice races, which is likely what PHX will be for me. Any race I show up to is a win for me :)

  3. Kat says

    November 30, 2016 at 7:04 am

    I’m not much of a runner [ok so I dont run at all] but when it comes to setting goals in teh gym I like to keep them small and straight forward. For example, right now I am working to do 5 unassisted pull-ups. I can do two right now, so I have 2 back days planned during the week where I am doing pull-ups and strengthening my back muscles. Hopefully I get there by the end of the year!!

    • amanda says

      November 30, 2016 at 8:40 am

      I’m still working on getting to 1 pull up, that’s a 2017 goal!!

  4. Chrissa - Physical Kitchness says

    November 30, 2016 at 8:42 am

    LOL beat Oprah goals? Is that really a thing? I’m not a runner (just short little jogs for me) but your post is inspiring me to think outside the box and dig a little deeper to see what I can accomplish fitness-wise next year!

  5. Sarah says

    November 30, 2016 at 11:25 am

    Great goals Amanda! Sometimes we just have to adjust and make goals that work for our bodies. We can only do so much no matter how hard we try. This really hits home for me with the keeping the heart rate down and I look forward to reading all your information as I need to slow down as no matter how hard I try to regulate my breathing and slowing to what I feel is a good pace my heart rate is still way up there. With HIIT and other workouts my heart rate gets up there but recovers quickly. I’ve changed my workouts to work with my body this year but still want to run and I haven’t been able to increase my distance as I would like due to my heart rate. I look forward to following along and learn more from you. I love your 5 ways to reach your goal and a couple are ones I would have never thought of, especially #5.

  6. Elizabeth Shaw says

    November 30, 2016 at 1:56 pm

    Such a great post! I am so excited for you! I definitely in the past set goals for myself when I ran more frequently and it totally helped me train harder to get to where I wanted to be! I can’t wait to follow along- 2017 is going to be awesome for you!

  7. Laura @ This Runner's Recipes says

    November 30, 2016 at 5:21 pm

    Hooray for a big goal! It’s so inspiring and interesting to read about others’ journeys to achieving their goals. Race pace miles are also one of my favorites for reaching a race goal! My goal marathon is this weekend and after that I’ll have a good idea of goals for 2017, but PRing in the half marathon is definitely one of them!

  8. Laura says

    December 1, 2016 at 6:13 am

    In this baby-having season of life I run between pregnancies as I can…so no PRing for me! But I totally hear you about running at altitude! It’s amazing when I visit my hometown that’s at sea level…I feel like I could run for DAYS! LOL!

  9. Rebecca | NOURISHED. says

    December 1, 2016 at 8:17 am

    Love this post! Goal setting is so important. I love your point about A, B and C goal setting and I couldn’t agree with you more!

  10. Susie @ SuzLyfe says

    December 1, 2016 at 10:44 am

    I’m so sorry that you are going through these health trials. Sending you all the good energy that I can (C’MON HORMONES). I unfortunately understand at least part of the frustration all too well.
    But on the subject of running, this is one of the biggest and most important jobs of the coach (though you don’t need to be a coach to do it). Race pace helps determine workouts and the basis of training–so important!

  11. Jessica @ Nutritioulicious says

    December 1, 2016 at 8:22 pm

    Always great to have goals that are realistic but still push you. Good luck, sounds like you’re well on your way to reaching yours!

  12. Alisa Fleming says

    December 1, 2016 at 8:52 pm

    That’s awesome Amanda! Knowing you, you’ll either crush that goal or have fun logging a heck of a lot of miles trying. It’s a win-win either way :)

  13. Emily Kyle says

    December 2, 2016 at 1:27 pm

    One of the best thing about a new year is a new fresh start! I look forward to hearing more about your running adventures :)

  14. Katie says

    July 17, 2018 at 6:41 am

    Great post, Amanda! You always break it down so clearly. Got me thinking about my next races (Philly 10K next month and Philly Marathon in November), which if I’m being honest I have not put much thought into yet 😬

  15. Gmail says

    July 18, 2018 at 3:05 am

    Such a great post! I am so excited for you! I definitely in the past set goals for myself when I ran more frequently and it totally helped me train harder to get to where I wanted to be! I can’t wait to follow along- 2017 is going to be awesome for you!

  16. Christine says

    July 19, 2018 at 1:35 pm

    Most timely post ever! Just getting back to runner after a year long “running sabbatical”. First thing I did was pick a 1/2 marathon in my wheel house, mostly downhill😉. On week 12 of my 18 weeks to prepare and just started learning about race pace, threshold training, etc. can’t wait to read more of you great articles. You’ve definitely inspired me these last few weeks. At 57 and having a half dozen 1/2 marathons behind, my goal is to run a full marathon. Thank you again!

    • amanda says

      July 19, 2018 at 2:07 pm

      Love hearing that!!! Hope you have a great race, you’re almost to taper now!

  17. Holly Martin says

    August 10, 2018 at 8:25 am

    Hey Amanda,

    I have been chasing a PR of 2.5 for my next race. And just when I needed some motivation, your post came to the rescue :) In the field of running, setting up measurable and realistic goals is quite important. This is truly an admiring post. Thanks a lot for sharing.

    Happy Running!

    • amanda says

      August 12, 2018 at 4:49 pm

      oh thanks so much for the note and I’m so excited for you!!

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Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
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SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
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Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
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I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
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So let’s hear your word for fitness in 2020??
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Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
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I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
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Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
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❓Do you have guilt or get guilted about workouts for n holidays?❓
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This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
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BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
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My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
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🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
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