Changes

From Fellrnr.com, Running tips
Jump to: navigation, search

Marathon Pace Band

9,482 bytes added, 13:34, 13 February 2013
no edit summary
This form will generate a [[VDOT Calculator|marathon pace ]] band . Some of the key options are:* '''Safety Margin'''. If this is not zero then you will generate get three lists of split times; an even split and two ** '''Safe''safety margin' splits. The middle list is the safety margin splits run the race . This list uses a slightly faster pace in the first half, so you reach the 13.1 mile mark either one or two minutes ahead with the safety margin. From then on, you run the even splits to maintain the margin. ** '''Target.''' The target list uses even splits. ** '''2Fast.''' The 2Fast list uses twice the safety margin, which is faster than recommended. Like the safety list, it uses even splits for the second half of even the race.** The three lists can be further modified by the slow start and fade parameters.** An example may help explain this approach. For a 3:15 marathon, you need to run a 7:26 pace. After The column marked 'target' uses that split time throughout the race. To have a one minute safety margin, run a 7:21 pace for the first 13.1 miles, arriving at the half-way pointin 1:36:30, all three use even one minute ahead of schedule. Then run 7:26 for the rest of the race to maintain the one minute safety margin. * '''Slow Start'''. If you plan to start a little slower, you can set how much slower your first mile will be, and over how many miles you want to ease into your target pace. ** '''Example''': If you set the slow pace to 60 seconds and slow distance to 4 miles, your first four miles will be 60 seconds, 45 seconds, 30 seconds and 15 seconds slower respectively. Your remaining miles will be faster to make up the lost time. * '''Fade'''. Like slow start, you can set the pace band for slowing up in the endlast miles. I aim ** '''Example''': If you set the fade pace to 60 seconds and fade distance to 4 miles, your last four miles will be between 15 seconds, 30 seconds, 45 seconds and 60 seconds slower respectively. Your remaining miles will be faster to make up the one and two minute safety marginslost time.
An example may help explain this approach. For a 3:15 marathon, you need to run a 7:26 pace. The column marked '0 min' uses that split time throughout the race. To have a one minute safety margin, run a 7:21 pace for the first 13.1 miles, arriving at the half-way point in 1:36:30, one minute ahead of schedule. Then run 7:26 for the rest of the race to maintain the one minute safety margin. The 2 minute safety margin works the same way, but uses a 7:17 pace to give the extra minute.
<html>
border-color: gray;
background-color: rgb(250, 240, 230);
-moz-border-radius: 0px 0px 0px 0px;
}
table.sample2 {
border-width: 1px;
border-spacing: 2px;
border-style: outset;
border-color: gray;
border-collapse: collapse;
background-color: rgb(255, 255, 255);
}
table.sample2 th {
border-width: 1px;
padding: 1px;
border-style: inset;
border-color: gray;
background-color: rgb(255, 255, 255);
-moz-border-radius: 0px 0px 0px 0px;
}
table.sample2 td {
border-width: 1px;
padding: 1px;
border-style: inset;
border-color: gray;
background-color: rgb(255, 255, 255);
-moz-border-radius: 0px 0px 0px 0px;
}
</style>
 
<script type="text/javascript">
 
function MetricConversion(chkbox) {
if(chkbox.checked)
document.getElementById("RaceDistance").value = Math.round((document.getElementById("RaceDistance").value * 1.609)*10)/10;
else
document.getElementById("RaceDistance").value = Math.round((document.getElementById("RaceDistance").value / 1.609)*10)/10;
}
 
</script>
 
<form method="get" action="/fellrnr/paceband_wrapper.php" name="VDOT">
<table class="sample2" >
<td>Time</td>
<td>
<table class="sample"> <tr> <td><input maxlength="3" size="2" name="Hours" value="0"><br></td> <td>:</td> <td><input maxlength="3" size="2" name="Minutes" value="0"></td> <td>:</td> <td><input maxlength="3" size="2" name="Seconds" value="0"></td> </tr> </table> </td><td>Enter the time for your race</td> <tr><td>Race Distance</td><td><input maxlength="6" size="7" name="RaceDistance" id="RaceDistance" value="26.2"><br></td><td>Your race distance in miles or Km depending on 'Metric' setting below.(marathon is 26.2 miles or 42.2 Km)</td></tr> <tr><td></td><td><input name="Metric" value="Metric" type="checkbox" onclick="MetricConversion(this)">Metric</td><td>Use Km rather than miles</td></tr> <tr><td>Safety Margin</td><td><input maxlength="3" size="3" name="HoursMargin" value="60"><input name="SafetyOnly" value="SafetyOnly" type="checkbox">Safety Only</td><td>The time in seconds for the safety margin, or zero for no margin</td></tr> <tr><td></td><td><input name="ShowPaces" value="ShowPaces" type="checkbox" checked>Show Paces</td><td>Show the pace and accumulated average pace (only valid if safety is not set, or safety only)</td></tr> <tr><td>Slow Start Time</td><td><input maxlength="3" size="3" name="SlowStartTime" value="0"><br></td><td>If you want to start slower, this is the number of seconds per mile slower for the first mile</td></tr> <tr><td>Slow Start Distance</td><td><input maxlength="3" size="3" name="SlowStartDistance" value="0"><br></td><td>For a slow start, this is the number of miles/Kms to ease into normal pace</td></tr> <tr><td>Fade Time</td>Hours<td><input maxlength="3" size="3" name="FadeTime" value="0"><br></td><td>If you expect to fade at the end, this is the number of seconds per mile slower for the last mile</td></tr> <tr><td>Fade Distance</td><td><input maxlength="3" size="3" name="MinutesFadeDistance" value="0"><br></td><td>For a fade, this is the number of miles/Kms to that the fade will happen over</td></tr> <tr><td>Font</td>Minutes<td><input maxlength="10" size="10" name="Font" value="Arial"><br></td><td>The font, such as Arial or Times New Roman</td></tr> <tr><td>Font Size</td><td><input maxlength="3" size="3" name="SecondsSize" value="016"><br></td><td>Use a larger font size for a bigger band</td></tr> <tr><td>Title Color</td><td><input maxlength="10" size="10" name="TitleFore" value="white"><br></td>Seconds<td>The color of the top row, using names like Red or codes like #00FF00</td></tr> <tr><td>Title Background</td><td><input maxlength="10" size="10" name="TitleBack" value="black"><br></td><td>The background of the top row</td></tr> <tr><td>Body Color</td><td><input maxlength="10" size="10" name="BodyFore" value="black"><br></td><td>The color of the main text</td></tabletr> <tr><td>Body Background</td><td><input maxlength="10" size="10" name="BodyBack" value="white"><br></td><td>The color of the background excluding the top row</td></tr> <tr><td>Border Color</td><td><input maxlength="10" size="10" name="Border" value="gray"><br></td><td>The color of the border between boxes</td></tr>
</table>
<button nameinput type="submit" value="Calculate">Calculate </button><brform>
</html>
Below is an example pace band for the 3:15 pace:
<html>
<style type="text/css">
table.bigtable {
font-family: verdana,arial,sans-serif;
font-size:11px;
color:#000000;
border-collapse: collapse;
border-width: 2px;
border-spacing: 12px;
border-style: outset;
border-color: gray;
}
table.bigtable td {
background:white;
padding: 10px;
border-width: 2px;
border-spacing: 12px;
border-style: outset;
border-color: gray;
text-align: right;
}
table.imagetable {
font-family: verdana,arial,sans-serif;
}
table.imagetable td {
background:#ecedd0white;
padding: 3px;
border-width: 1px;
</style>
<table class="bigtable">
<tr>
<td>
A pace band for the 3:30 pace band with no <br/>
margin, a 60 second/4 mile slow start and a <br/>
60 second/4 mile fade.</td>
 
<td>
A 3:30 band with a 60 second margin and no<br/>
slow start or fade
</td>
<td>
A pace band for the 3:30 pace band with <br/>
a 60 second margin, a 30 second/4 mile slow <br/>
start and a 30 second/4 mile fade.
</td>
</tr><tr><td>
<table class="imagetable"><tr>
<th colspan="4">Fellrnr's Safety Pace.com</th>
</tr>
<tr>
<th>Mile</th>
<th>Time</th>
<th>Pace</th>
</tr>
<tr>
<td>1</td>
<td>8:49</td>
<td>8:49</td>
</tr>
<tr>
<td>2</td>
<td>17:23</td>
<td>8:34</td>
</tr>
<tr>
<td>3</td>
<td>25:43</td>
<td>8:19</td>
</tr>
<tr>
<td>4</td>
<td>33:47</td>
<td>8:04</td>
</tr>
<tr>
<td>5</td>
<td>41:37</td>
<td>7:49</td>
</tr>
<tr>
<td>6</td>
<td>49:26</td>
<td>7:49</td>
</tr>
<tr>
<td>7</td>
<td>57:16</td>
<td>7:49</td>
</tr>
<tr>
<td>8</td>
<td>1:05:05</td>
<td>7:49</td>
</tr>
<tr>
<td>9</td>
<td>1:12:55</td>
<td>7:49</td>
</tr>
<tr>
<td>10</td>
<td>1:20:44</td>
<td>7:49</td>
</tr>
<tr>
<td>11</td>
<td>1:28:34</td>
<td>7:49</td>
</tr>
<tr>
<td>12</td>
<td>1:36:23</td>
<td>7:49</td>
</tr>
<tr>
<td>13.1</td>
<td>1:44:59</td>
<td>7:49</td>
</tr>
<tr>
<td>14</td>
<td>1:52:02</td>
<td>7:49</td>
</tr>
<tr>
<td>15</td>
<td>1:59:51</td>
<td>7:49</td>
</tr>
<tr>
<td>16</td>
<td>2:07:41</td>
<td>7:49</td>
</tr>
<tr>
<td>17</td>
<td>2:15:30</td>
<td>7:49</td>
</tr>
<tr>
<td>18</td>
<td>2:23:20</td>
<td>7:49</td>
</tr>
<tr>
<td>19</td>
<td>2:31:09</td>
<td>7:49</td>
</tr>
<tr>
<td>20</td>
<td>2:38:59</td>
<td>7:49</td>
</tr>
<tr>
<td>21</td>
<td>2:46:48</td>
<td>7:49</td>
</tr>
<tr>
<td>22</td>
<td>2:54:38</td>
<td>7:49</td>
</tr>
<tr>
<td>23</td>
<td>3:02:39</td>
<td>8:01</td>
</tr>
<tr>
<td>24</td>
<td>3:10:56</td>
<td>8:16</td>
</tr>
<tr>
<td>25</td>
<td>3:19:27</td>
<td>8:31</td>
</tr>
<tr>
<td>26</td>
<td>3:28:14</td>
<td>8:46</td>
</tr>
<tr>
<td>26.2</td>
<td>3:29:59</td>
<td>8:46</td>
</tr>
</table>
 
 
</td><td>
 
 
<table class="imagetable"><tr><th colspan="4">Fellrnr.com</th></tr><tr><th>Mile</th><th>-2 Min2Fast</th><th>-1 MinSafe</th><th>0 MinTarget</th>
</tr>
<tr>
<td>1</td>
<td>7:1751</td><td><b>7:2156</b></td><td>78:2600</td>
</tr>
 
<tr>
<td>2</td>
<td>1415:3443</td><td>14<b>15:4352</b></td><td>1416:5301</td>
</tr>
<tr>
<td>3</td>
<td>2123:5235</td><td>22<b>23:0549</b></td> <td>2224:1902</td>
</tr>
<tr>
<td>4</td>
<td>2931:0927</td><td>29<b>31:2745</b></td><td>2932:4603</td>
</tr>
<tr>
<td>5</td>
<td>3639:2718</td> <td>36<b>39:4941</b></td><td>3740:1204</td>
</tr>
<tr>
<td>6</td>
<td>4347:4410</td><td>44<b>47:1138</b></td><td>4448:3905</td>
</tr>
<tr>
<td>7</td>
 <td>5155:0102</td><td>51<b>55:3334</b></td><td>5256:0506</td>
</tr>
<tr>
<td>8</td>
<td>581:1902:54</td><td>58<b>1:03:5530</b></td><td>591:04:3207</td>
</tr>
 
<tr>
<td>9</td>
<td>1:0510:3645</td><td><b>1:0611:1727</b></td><td>1:0612:5908</td>
</tr>
<tr>
<td>10</td>
<td>1:1218:5437</td><td><b>1:1319:3923</b></td> <td>1:1420:2509</td>
</tr>
<tr>
<td>11</td>
<td>1:2026:1129</td><td><b>1:2127:0119</b></td><td>1:2128:5210</td>
</tr>
<tr>
<td>12</td>
<td>1:34:21</td><td><b>1:35:16</b></td><td>1:36:10</td></tr><tr><td>13.1</td><td>1:43:00</td><td><b>1:44:00</b></td><td>1:45:00</td></tr><tr><td>14</td><td>1:50:12</td><td><b>1:51:12</b></td><td>1:52:12</td></tr><tr><td>15</td><td>1:58:13</td><td><b>1:59:13</b></td><td>2:00:13</td></tr><tr><td>16</td><td>2:06:14</td><td><b>2:07:14</b></td><td>2:08:14</td></tr><tr><td>17</td><td>2:14:15</td><td><b>2:15:15</b></td><td>2:16:15</td></tr><tr><td>18</td><td>2:22:16</td><td><b>2:23:16</b></td><td>2:24:16</td></tr><tr><td>19</td><td>2:30:17</td><td><b>2:31:17</b></td><td>2:32:17</td></tr><tr><td>20</td><td>2:38:18</td><td><b>2:39:18</b></td><td>2:40:18</td></tr><tr><td>21</td><td>2:46:19</td><td><b>2:47:19</b></td><td>2:48:19</td></tr><tr><td>22</td><td>2:54:20</td><td><b>2:55:20</b></td><td>2:56:20</td></tr><tr><td>23</td><td>3:02:21</td><td><b>3:03:21</b></td><td>3:04:21</td></tr><tr><td>24</td><td>3:10:21</td><td><b>3:11:21</b></td><td>3:12:21</td></tr><tr><td>25</td><td>3:18:22</td><td><b>3:19:22</b></td><td>3:20:22</td></tr><tr><td>26</td><td>3:26:23</td><td><b>3:27:23</b></td><td>3:28:23</td></tr><tr><td>26.2</td><td>3:28:00</td><td><b>3:29:00</b></td><td>3:30:00</td></tr> </table>   </td><td>
 <tdtable class="imagetable">1:28:23</tdtr><tdth colspan="4">1:29:18Fellrnr.com</tdth>
</tr>
<tr>
<th>Mile</th><th>2Fast</th><th>Safe</th><th>Target</th></tr><tr><td>1</td><td>8:16</td><td><b>8:20</b></td><td>8:25</td></tr><tr><td>132</td><td>16:24</td><td><b>16:33</b></td><td>16:42</td></tr><tr><td>3</td><td>24:25</td><td><b>24:39</b></td><td>24:53</td></tr><tr><td>4</td><td>32:19</td><td><b>32:37</b></td><td>32:55</td></tr><tr><td>5</td><td>40:05</td><td><b>40:28</b></td><td>40:50</td></tr><tr><td>6</td><td>47:51</td><td><b>48:18</b></td><td>48:46</td></tr><tr><td>7</td><td>55:37</td><td><b>56:09</b></td><td>56:41</td></tr><tr><td>8</td><td>1:03:23</td><td><b>1:03:59</b></td><td>1:04:36</td></tr><tr><td>9</td><td>1:11:09</td><td><b>1:11:50</b></td><td>1:12:31</td></tr><tr><td>10</td><td>1:18:55</td><td><b>1:19:41</b></td><td>1:20:26</td></tr><tr><td>11</td><td>1:26:41</td><td><b>1:27:31</b></td><td>1:28:22</td></tr><tr><td>12</td><td>1:34:4627</td><td><b>1:35:4522</b></td><td>1:36:4517</td>
</tr>
<tr>
<td>13.1</td>
 <td>1:3543:3000</td><td><b>1:3644:3000</b></td><td>1:3745:3000</td>
</tr>
<tr>
<td>14</td>
<td>1:4250:1107</td><td><b>1:4351:1107</b></td><td>1:4452:1107</td>
</tr>
 
<tr>
<td>15</td>
<td>1:4958:3802</td><td><b>1:5059:3802</b></td><td>12:5100:3802</td>
</tr>
<tr>
<td>16</td>
<td>12:5705:0558</td><td>1<b>2:06:58:05</b></td> <td>12:5907:0558</td>
</tr>
<tr>
<td>17</td>
<td>2:0413:3153</td><td><b>2:0514:3153</b></td><td>2:0615:3153</td>
</tr>
<tr>
<td>18</td>
<td>2:1121:5848</td> <td><b>2:1222:5848</b></td><td>2:1323:5848</td>
</tr>
<tr>
<td>19</td>
<td>2:1929:2443</td><td><b>2:2030:2443</b></td><td>2:2131:2443</td>
</tr>
<tr>
<td>20</td>
 <td>2:2637:5138</td><td><b>2:2738:5138</b></td><td>2:2839:5138</td>
</tr>
<tr>
<td>21</td>
<td>2:45:34:17</td><td><b>2:3546:1734</b></td><td>2:3647:1734</td>
</tr>
 
<tr>
<td>22</td>
<td>2:4153:4429</td><td><b>2:4254:4429</b></td><td>2:4355:4429</td>
</tr>
<tr>
<td>23</td>
<td>23:4901:1030</td><td>2<b>3:5002:1030</b></td> <td>23:5103:1030</td>
</tr>
<tr>
<td>24</td>
<td>23:5609:3739</td><td>2<b>3:5710:3739</b></td><td>23:5811:3739</td>
</tr>
<tr>
<td>25</td>
<td>3:0417:0455</td> <td><b>3:0518:0455</b></td><td>3:0619:0455</td>
</tr>
<tr>
<td>26</td>
<td>3:1126:3018</td><td><b>3:1227:3018</b></td><td>3:1328:3018</td>
</tr>
<tr>
<td>26.2</td>
<td>3:27:59</td>
<td><b>3:28:59</b></td>
<td>3:29:59</td>
</tr>
</table>
<td>3:13:00</td><td>3:14:00</td><td>3:15:00</td></tr></table>
</html>
Retrieved from "http://fellrnr.com/wiki/Special:MobileDiff/657...3663"

Navigation menu