1:30 Pace Bus - Vedanta Delhi Half Marathon 2024
Vijayraghavan Venugopal
This page is for the 1.30 hour VDHM 2024 pace group. This page will be continuously updated and will have all the information about this pace bus.
QUICK INTRO TO THE PACER
1. I have been running since 2012 and currently based in Bengaluru.
2. 9 sub 3 hour full marathon finishes till date including that at Boston, Chicago, Berlin, Paris, Mumbai, Delhi and Tokyo
3. Personal best time of 2.51 hours in full marathon at the Tokyo Marathon 2024
4. First pacing experience at VDHM 2023 with the 1.30 hour bus
START POINT FOR THE PACE BUS
In the absence of any specific guidance from the organizers, I intend to start from around 150 - 200 m from within the start in A section. This is to enable as many people to see and find me. (yet not let the slower crowd come in the way). I will be carrying the 1.30 hours flag.
My watch will start the time it hits the first mat at start point and hence it will not be the gun time. I intend to shout out my times at 5 K, 10K and 15K so that people around are aware and they can adjust their paces. This is for people who may have joined me after the start.
The first 1 KM is always tricky, and hence even if it’s slow, please do not rush ahead of yourself but try to make it up slowly in the first 5 K. I too will try and do the same.
NOTE ON PACING APPROACH
I am assuming people who are joining the bus are trained enough and have a realistic chance of hitting around 90 minutes.
- The idea will be to take the bus home before 1:30 hours, with around 15 seconds to spare.
- Since Delhi is a flat course, we will go in for even pacing.
- The pace we will try to maintain will be 4:15 min per km.
- Since some parts like the start will have some challenges in achieving this, either because of being too fast or slow, we will try to rationalize it as we hit the checkpoints (say 2 km or 5 km).
- We will do a time check at 5K, 10K, 15K, and 20K.
- The check will be:
- 5K ~ 21:16 min
- 10K ~ 42:32 min
- 15K ~ 1:03:50 hr
- 20K ~ 1:25:05 hr
- If the bus is going well, we will try to keep some extra buffer as we go into the last 5K.
- Will encourage the bus to stay put around me, not bother too much about the watch/speed, and carry the momentum the bus will have.
- Will encourage everyone to be well hydrated and stick to their fueling strategies.
- Please be willing to help each other on the way to achieving the sub-90 target.
TARGETED SPLITS BY KILOMETER
| Distance | Time | Pace |
|---|---|---|
| 1K | 4:15 | 4:15 |
| 2K | 8:30 | 4:15 |
| 3K | 12:46 | 4:15 |
| 4K | 17:01 | 4:15 |
| 5K | 21:16 | 4:15 |
| 6K | 25:31 | 4:15 |
| 7K | 29:47 | 4:15 |
| 8K | 34:02 | 4:15 |
| 9K | 38:17 | 4:15 |
| 10K | 42:32 | 4:15 |
| 11K | 46:48 | 4:15 |
| 12K | 51:03 | 4:15 |
| 13K | 55:18 | 4:15 |
| 14K | 59:33 | 4:15 |
| 15K | 1:03:49 | 4:15 |
| 16K | 1:08:04 | 4:15 |
| 17K | 1:12:19 | 4:15 |
| 18K | 1:16:34 | 4:15 |
| 19K | 1:20:50 | 4:15 |
| 20K | 1:25:05 | 4:15 |
| 21K | 1:29:20 | 4:15 |
| HM | 1:29:45 | 4:15 |
15 secs buffer for target of 1:30 hours
Below is my garmin data for last year pacing. If anyone wants to have a look and get a feel. I feel I might have gone 1-2 seconds faster in certain segments which I will hold back this time….(ie go slower) FYI
https://connect.garmin.com/modern/activity/12320324532?share_unique_id=2
ROUTE PREVIEW
Check the route preview including elelvations and key landmarks here
ANSWERS TO FREQUENTLY ASKED QUESTIONS
Fuelling and Hydration Guidelines
Suffice to say that each of you will have a plan, and please stick to that. Dont go too low on fueling…Err on the side of more… Having said that a 21 K is not too demanding for the body for a 1.30 runner and hence not having enough early breakfast will not affect things too much. So it doesnt matter you had only one slice of bread instead of two! Training and pacing will be more important.
Since its a 5 am race, most of us would be up by 2.30 am or so depending on travel, and should plan your fueling accordingly.
On the race itself, water, electrolytes and gels plus any of your home made nutrition are your only friends and hence do rely on it:-)
Temperature and cooling tips
20 degrees could be a bit warm for people once the race starts and you are into your first 30 minutes. Plus around 80% humidity with less wind, means sweating will be on the higher side. I would typically suggest limited warm up, running on light singlets and efficient use of water and electrolytes. A lot of people tend to pour a bit of water over since, you get the benefits of cooling on evaporation. If there are sponges on the route, do use it. Finally unlike a windy route like the Bandra Sea link where I would suggest to huddle close, use the full breadth of the road at VDHM so that there is more air supply around.
Water Stations
- One station for energy gels ( around 10.5KM)
- Four stationary of Energy Drink (Reload) at 3.5k, 7.8k, 14.1k, 18.6k
Can a 1:35 half marathon runner join your bus.Is this a realistic target, provided he/she has done proper training for 1:30 (except the interval sessions).
Between 4.30 and 4.15 pace, there is a huge difference. However if the person has trained and data suggests that he/she is good to hit close to the 4.15 pace consistently, it can be tried. A better idea may be to be slightly behind the 1.30 bus and based on comfort move closer or otherwise.
What is a Max HR % one should start with and the maximum (e.g. 95%) one should not cross during the race? This is to get a sense of what is doable and what would be safe given recent races and training
On the race day, one does not need to look at the HR and adopt. However in the starting few kilometers it can give an indication, whether it is normal or not. If you are putting in a lot of effort than usual in the first 5 kilometers, panting etc, then it may be a way of telling your body to slow down. Go for the best without worrying about HR on the race day
Can you elaborate last 06 day training plan?
Remember all your training is done…so not much can change. May be 3-4 days before you may do a small but fast work out like say 4 X 5 minutes at thresh hold or interval pace. Rest of the days good to go easy but not tire yourself. More important is good sleep and nutrition in the last 6 days, and starting to believe in your self that you will do well in your race!
Why aren’t we following a negative split approach?
Each pacer has his own strategy and I belong to the school of thought for having an even pace through a flat route like Delhi 2. I am not aware of how well trained or capable the individual runners are to do a positive or negative split. And hence the best bet is to keep the pacer as a guiding point and individual runners wanting to do a positive or negative split can do accordingly.
How do u know if you are conserving energy for the 2nd half or last 5-6 km of the race?
From experience I can say that if you are NOT reaching out of your limits to race the first 5-12 K, you have enough to do a good run in the last 5-6 KM. Some signs which become apparent are excessive panting in the first 5-6 km, a feeling that you are already a lot strained, falling off the pacer group substantially etc…