Hi everyone.
I have Pete Pfitzinger/Scott Douglas' "Advanced Marathoning" - second edition.
On Chapter 6 - Race-Day Strategy - Your Pacing Strategy (page 125) they recommend a slight positive split as the most efficient way to run a marathon to your best ability on the day. They say this is because as you accumulate fatigue you start recruiting FT fibers which are less economical in the use of oxygen (than ST fibers), meaning that running economy will decrease during the race, as will the athlete's lactate-threshold pace.
(they then say world-class marathoners are different but this is about non-elite runners like myself)
I have run 2 marathons and both times ran a positive split of +4 minutes.
Pfitzinger/Douglas give the example of someone wanting to run a (fast for them) 2:39 - they recommend the athlete runs the first half in 1:18-1:19 as they will probably be 2-3% slower in the second half.
What are your experiences with this and/or what is your approach to trying to run your best in the marathon?
I will be running a marathon in May (flat course) and hope to run around 2:52 (so according to the authors, I should go through halfway in 1:24:30 - 1:25:30). This seems a bit fast to me. I had previously been planning on hitting 1:26-1:26:20 and then try to pick up the pace.
My training has been more endurance based (not much speed work).
Thanks in advance for your replies and eventual suggestions.