Looking for a way to help you finish your KLSCM run within your targeted time? Following a pacer may help you achieve your goal! Let's check out some tips from YK, an official pacer for KLSCM 2023 (4:00) and also a running coach at the KLSCM Running Clinic.
1. Briefly, what is a pacer?
A pacer is an experienced runner who helps runners who has specific target pace/timing to achieve their goal in a pre-defined distance, such as 10, 21 or 42km in KLSCM2023. Pacers are selected based on their track record of completing the distance at much better timing and ability to run consistent pace.
2. How does one maximise the service of a pacer?
A runner should certainly reach out to the pacer to know the pacing strategy for the target distance/timing. Get some tips from the pacer on fuelling, rehydration and even on common challenges faced during the race and how to overcome them. One may also get a reality check with the pacer if he or she is aiming the right finishing time and get some training tips too.
3. Are the pacers running an even pace the whole race?
An even pace throughout the race is ideal, however, given the elevation changes of race route and considering regular runners ability to follow through, I would say an even effort pacing may work better, allowing more time for water stop and taking in consideration of runners’ fatigue. Always check with your pacers to know what is pacing strategy and decide if you are able to follow.
4. Do the followers have to run the whole race with the pacer?
Once a runner gets clear with the pacing strategy of the pacers, he/she can decide whether to run the whole race together. My recommendation is using pacers as beacon, keeping the pacers in sight at all time, not necessary following close by. One can also run ahead of the pacers and follow the pacers at later stage of the race.
5. What is your course strategy?
I would take the 1st 1/3 of the course as warm up, run cautiously to avoid human collision as this part of the race is in the city with multiple turns and narrow route, making sure I get some hydrations too. The 2nd 1/3 of the course is on highway, I would run even effort, taking advantage of the undulating course to relax my leg muscles, and making sure I do not miss my refuel and rehydration at water stations. The last 1/3 of the course is where the real challenge is, I will pay more attention to myself, making sure my pace is on track, doing the necessary adjustment to avoid cramps. I usually focus a lot more on breathing to make sure my breathing is not shallow.
6. Name 3 common mistakes by new runners during marathon and how to overcome them.
Starting out too fast is a very common mistake runners make. 2nd, Not refuelling and rehydrating early of the race. 3rd, setting unrealistic goal or does not follow the pacing plan. To overcome this, it is better to find reliable pacer to follow, put a reminder note on fuelling and hydration or simply do not miss any water station, always get some fluid in. Lastly, has a mantra that always keep you in check to be patient to follow your plan.
Check out the KLSCM 2023 Running Clinic - https://www.kl-marathon.com/training/running-clinics/running-clinics-schedule/
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