Over the last few years, I’ve paced literally hundreds of runners to their personal best in various distances. Whether in a race as an official pace setter, or when racing myself, or during training, pacing someone to a specific target involves thinking numbers and strategy on-the-run. I shall be a pacer again at the SCMM-2015 on Sunday. Now that PacePal has gone live for Android, and provides you with a pacing strategy specifically for the SCMM-2015, it’s worth reporting on how practically accurate it is. That is what this article is about.

If you haven’t downloaded PacePal yet for your smartphone, go right ahead by clicking here and learn more about using it with the lucid writing of Sandeep Bhandarkar in his blog Do you have a plan?

The 3 articles I wrote prior to this one were also on pacing:
(i) a Pacer Guide (for the race organizer, wannabe pacer, race pacer, or the race runner)
(ii) my pacing strategy for the SCMM-2015 (half marathon 2 hour pacing group)
(iii) an intro to PacePal for the SCMM 2015

Although there’s nothing like running with a human pace setter who keeps you on track all along the race course, the benefit of PacePal is that it guides you very accurately within a tiny tolerance band on where you should be at key points along the course of the race in order to finish intelligently. Runners the world over struggle with designing a course specific pace plan. The typical online race calculator offers a single average pace for the entire race distance; in reality, this is not how you run your races, especially with changing terrain and temperature. PacePal has considered the nature of the SCMM course, the weather as well as the fitness levels of runners to help you run a smart race. PacePal’s strategy has worked accurately with runners in previous editions of SCMM. This article reports on the practical accuracy and relevance of PacePal for the SCMM half marathon and confirms that you too should come run an intelligent race at SCMM 2015 with PacePal.

Methodology

I was an official 2-hour pacer for the SCMM half marathon in 2013 and 2014. Using PacePal and the actual distance I ran in each of those two years, along with the actual splits from my Garmin Forerunner 305, we can compare how my run matched what PacePal would recommend.

Natural Laps – SCMM 2014
Looking at the splits for the natural laps we see directly from PacePal the various cumulative times.

As you can see the total time is the same for both my run and what PacePal has been told. In comparing my actual times with those from PacePal we see:

The difference is definitely within acceptable bounds. At the start of the race, when moving a large group of runners, it’s not always easy to get through the hordes, compared with if you were running alone. That would explain the large divergence in the first natural lap. I was slightly faster in the last 6.6km compared with PacePal.

The story is similar for the year before in the SCMM 2013 half marathon.

What next?
The algorithm underlying PacePal is sensitive to your fitness levels based on your suggested target time and tweaks the splits accordingly. So, whether you are considerably faster than the 2-hour pacer or noticeably slower, PacePal will guide you beautifully. So go ahead and download PacePal and play around with it. And once you are done with your race, you can also compare your official race splits with what PacePal would have done.

If you have any feedback regarding PacePal, feel free to email the team at PacePal.2015@gmail.com or perhaps even leave a comment below.

Good luck with tapering and best wishes for a fun and injury free race day!

Dr Purnendu Nath spends his waking hours focusing on helping individuals and organizations reach their goals, to make the world a better place. He speaks, writes and advises on topics such as finance, investment management, discipline, education, self-improvement, exercise, nutrition, health and fitness, leadership and parenting.

Yes! It’s finally here! PacePal has gone live for Android. I believe that, whether or not you attended the “Pacers Meet” at the SCMM-2015 expo yesterday and heard me speak about PacePal, you must read this blog. PacePal has been designed to get you across the finish line in your target time when you race next Sunday.

Although there’s nothing like running with a human pace setter who keeps you on track all along the race course, the benefit of PacePal is that it guides you very accurately within a tiny tolerance band on where you should be at key points along the course of the race in order to finish intelligently. Runners the world over struggle with designing a course specific pace plan. The typical online race calculator offers a single average pace for the entire race distance; in reality, this is not how you run your races, especially with changing terrain and temperature. PacePal has considered the nature of the SCMM course, the weather as well as the fitness levels of runners to help you run a smart race. PacePal’s strategy has worked accurately with runners in previous editions of SCMM. You too should come run an intelligent race at SCMM 2015 with PacePal.

In a previous blog on pacing I spoke about making decisions intelligently whether you are a pacer, a race organizer or racing to a personal best. In my last blog I presented my pacing strategy for the Standard Chartered Mumbai Marathon 2015, (2-hour bus for the half marathon) and some advice for you, the runner, if you are planning to be on my bus.

However, you may not want to run with a pacer or, what is highly likely, the vast majority of you will have a target time that is ‘non-standard’ e.g. 2:04 or 2:09 or even 2:20 (for which there is no human pace-setter). For that reason PacePal is a lifesaver (or at least a racesaver!).

 

Obtaining PacePal

There are 2 ways:
(i) Google’s Play Store for Android (recommended).
(ii) Or click on this link to download for Android (this alternative, not highly recommended, unless you want to run it on your desktop with an emulator until the iOS version is launched later this week).

Using PacePal

PacePal is easy to download, install and launch. Do read the initial screens that talk about PacePal‘s role in your race and the information on the SCMM route. The actual application is very easy to use.  Having chosen your race (the ‘half’ or the ‘full’) you can enter the target time and even tweak the distance slightly (because no race you run is bang on target distance, except by chance, because of meandering and weaving).

 

 

PacePal then tells you where you should be at key points along the course based on four possible splits:
(i) natural laps (terrain specific)
(ii) halfway splits
(iii) 10km splits
(iv) 5km splits

All you need to do is click on the little mail (envelope) icon to take a screen print and email it to your computer to print out and cut out an actual wristband for your specific time (e.g. ‘2:09 for the half’).  What is neat is that if you aren’t sure if you will do a 2:09 or a 2:12, you can print and carry wristbands for both times!

PacePal- Manual Override to Tailor your Race

What is also neat is that PacePal allows you to override its suggestions to tweak segments of the race to run at a faster or slower pace. PacePal will adjust the total time accordingly. For instance you might decide to go up Peddar Road slower than PacePal‘s suggestion.

Once you are done with your race, you can also go back to PacePal and check how you fared relative to PacePal‘s suggestion.

Feedback

If you have any feedback regarding PacePal, feel free to email the team at PacePal.2015@gmail.com or perhaps even leave a comment below.

Good luck with tapering and best wishes for a fun and injury free race day!

Dr Purnendu Nath spends his waking hours focusing on helping individuals and organizations reach their goals, to make the world a better place. He speaks, writes and advises on topics such as finance, investment management, discipline, education, self-improvement, exercise, nutrition, health and fitness, leadership and parenting.