Copy of St. Louis Marathon Pacing & Info

8/7/2019 Copy of St. Louis Marathon Pacing & Info

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St. Louis Marathon

Pacing and Information Guide

Instructions:

1:

2:

Optional:

3:

The primary purpose of this spreadsheet is to calculate a pacing strategy for the St. Louis Marathon andgenerate a pace band you can wear on your wrist during the race. For the benefit of any spectatorstracking your progress, it also calculates the estimated time of day you will be passing each mile markerand 5K check point. This and other information about the race can be accessed by clicking the "tabs" at thebottom of each screen to switch to a different page.

The default settings attempt to calculate a pace for each mile that will give you an even effort, taking intoaccount the terrain and other factors encountered during the race. Anything shown in RED on the "Pacing"page may be changed and if you don't like any of the default pacing strategies, you may create your own

customized version (see instructions below).

Estimate the time of day you expect to cross the starting line, then on the "Pacing" page do the following:

Enter your Estimated Start Time (use HH:MM:SS AM / PM format).

Enter your marathon goal time (use HH:MM:SS format)

If you want to use a differentpacingstrategy, select a different number from the drop-down list in th"Pacing Strategy" box. You can use one of the following values:

1 = Even effort (faster on the downhills, slower on the uphills, etc.)2 = Fairly even effort (a more even pace than #1)3 = Fairly even pace (a more even pace than #2)4 = Even pace (same pace every mile)5 = Customized pacing (for instructions, scroll right on "Pacing" page and look in column T)

If you want to use a different starting strategy (slow / fast), select a different number from the drodown list in the "Start Strategy" box. You can use one of the following values:

1 = Slow start (you expect to have a very crowded and slow start)2 = Fairly slow start (you expect some crowding and a somewhat slow start)3 = Fairly fast start (you expect to get up to pace farily quickly)4 = Fast start (you expect to get up to pace very quickly)

If you want to use a different finishstrategy (max fade / no fade), select a different number from thdown list in the "Finish Strategy" box. You can use one of the following values:

1 = Max Fade (you want to allow extra time for potential fatigue and slow-down during last 6 miles)2 = Medium Fade (you want to allow for medium fatigue and slow-down during last 6 miles)3 = Slight Fade (you want to allow for slight fatigue and slow-down during last 6 miles)4 N F d ( d 't t t ll f f ti l d d i l t 6 il )


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St. Louis Marathon

Est. Start Time: 7:00:00 AM Est. Completion Time: 10:10 AM First Half: 1:35:01

Goal Time: 3:10:59 Pacing Strategy: 4 - Even Pace (Even Pace) Second Half: 1:35:58

Avg. Goal Pace: 07:17 Start Strategy: 3 - Fairly Fast Start (Fairly fast start) Difference: 0:00:57

Finish (Fade) Strategy: 1 - Maximum Fade (Max Fade at End) (Positive Split)

Instructions:

Pacing Strategy Start Strategy Finish Strategy

1 = Even Effort 1 = Slow Start 1 = Max Fade at End

4 = Even Pace 4 = Fast Start 4 = No Fade at End

- To create a custom pacing strategy, follow the directions in column T 5 = Custom

Check Points- Official start time is 7:00am (Add 1 minute per 1,000 runners in front of you)

Pace Leg Elapsed Time Elapsed Time

Mile Description (Elevation Chage) Comment Factor Pace Time of Day K Miles Time of Day

0-1 Slight hill in middle followed by gradual downhill Market Street 1.027 07:29 0:07:29 7:07:29 AM

1-2 Mainly level South Broadway 1.009 07:21 0:14:50 7:14:50 AM

2-3 Mainly level, slight uphill at end South Broadway 0.994 07:14 0:22:04 7:22:04 AM 5K 3.11 0:22:50 7:22:50 AM

3-4 Loop around Lyon Park, then slight downhill South Broadway 0.992 07:13 0:29:17 7:29:17 AM

4-5 Mainly level South Broadway 0.992 07:13 0:36:31 7:36:31 AM

5-6 Gradual uphill entire mile Chouteau Av, Tucker 0.992 07:13 0:43:44 7:43:44 AM 10K 6.21 0:45:17 7:45:17 AM

6-7 Gradual uphill entire mile Tucker Blvd, Market St 0.992 07:13 0:50:58 7:50:58 AM7-8 Uphill first 2/3 then downhill 1/3 Market Street 0.992 07:13 0:58:11 7:58:11 AM

8-9 Uphill first 1/4, dowhill 1/2, uphill 1/4 Forest Park Ave 0.992 07:13 1:05:24 8:05:24 AM 15K 9.32 1:07:43 8:07:43 AM

9-10 Mainly level, slight uphill towards end Forest Park Ave 0.992 07:13 1:12:38 8:12:38 AM

10-11 Slight downhill after passing Barnes and into the park Forest Park Ave 0.992 07:13 1:19:51 8:19:51 AM

11-12 Mainly level Grand/Jeff/Wells/Macklind 0.992 07:13 1:27:05 8:27:05 AM 20K 12.43 1:30:10 8:30:10 AM

12-13 Mainly level Theatre/Gov./Cricket/Gran 0.992 07:13 1:34:18 8:34:18 AM

13-14 Mainly level Lagoon Dr 0.992 07:13 1:41:31 8:41:31 AM Half 13.11 1:35:01 8:35:01 AM

14-15 Uphil l entire mile as you pass Washington University Forsythe Blvd 0.992 07:13 1:48:45 8:48:45 AM

15-16 Rolling hills through Clayton Forsythe Blvd 0.992 07:13 1:55:58 8:55:58 AM 25K 15.53 1:51:13 8:51:13 AM

16-17 Dip at start of mile then slight downhill Forsythe Blvd 0.992 07:13 2:03:11 9:03:11 AM17-18 Mainly level Delmar Blvd 0.992 07:13 2:10:25 9:10:25 AM

18-19 Level then downhill towards end Delmar Blvd 0.998 07:16 2:17:41 9:17:41 AM 30K 18.64 2:15:04 9:15:04 AM

19-20 Downhill at beginning then level into park Delmar Blvd 1.003 07:18 2:24:59 9:24:59 AM

20-21 Mainly level Delmar/De Baliviere Ave 1.008 07:21 2:32:20 9:32:20 AM

21-22 Mainly level Washington/Grand/Gov. D 1.013 07:23 2:39:42 9:39:42 AM 35K 21.75 2:37:51 9:37:51 AM

22-23 Uphil l leaving park then level past Barnes Hospital Forest Park Ave 1.018 07:25 2:47:07 9:47:07 AM

23-24 Slight downhill first 3/4, then uphill last 1/4 Forest Park Ave 1.018 07:25 2:54:32 9:54:32 AM

24-25 Rolling hills Forest Park Ave/Market St 1.018 07:25 3:01:57 10:01:57 AM 40K 24.85 3:00:53 10:00:53 AM

25-26 Downhil l then uphill towards end at Union Station Market Street 1.018 07:25 3:09:22 10:09:22 AM

26-26.2 Mainly level Market St, 13th St 1.015 07:24 3:10:59 10:10:59 AM Full 26.22 3:10:59 10:10:59 AM

- Items in RED can be changed/customized

- In "Pacing Strategy" cell, select 1,2,3,4, or 5 (see chart for meanings)

- In "Start Strategy" cell, select 1,2,3, or 4 (see chart for meanings)

- In "Finish Strategy" cell, select 1,2,3, or 4 (see chart for meanings)

- For wrist band, click on "Wrist Bands" tab at bottom of this page


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0 0 0

St. Louis Marathon

3:10:59 3:10:59 3:10:59

PaceElapsed Elapsed Elapsed

###1 ### 1 ###

###2 ### 2 ### 5K ###

###3 ### 3 ###

###4 ### 4 ### 10K ###

###5 ### 5 ###

###6 ### 6 ### 15K ###

###7 ### 7 ###

###8 ### 8 ### 20K ###

###9 ### 9 ###

#### ### 10 ### Half ###

#### ### 11 ###

###

# ### 12 ### 25K ####### ### 13 ###

#### ### 14 ### 30K ###

#### ### 15 ###

#### ### 16 ### 35K ###

#### ### 17 ###

#### ### 18 ### 40K ###

###

# ### 19 ####### ### 20 ### Full ###

#### ### 21 ###

#### ### 22 ###

#### ### 23 ### 3:10:59###

St. LouisMarathon

St. LouisMarathon

When ready to create your paceband, print this page. (If possible,use a laser printer because most

inkjet inks bleed easily when theyget wet.)

Select which pace band format youlike and cover both sides with clearpacking tape before cutting it out toprotect from moisture.

To help prevent moisture from

bleeding in at the edges, coverfront side again with third layer oftape and trim tape to within 1/4inch of edges. Cut all four cornersoff diagonally (as shown indiagram below) then fold the tapeover all four edges.


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Elevation/Pace Profile - St. Louis Marathon(Elapsed Time)

(Time of Day) (Pace)

0:00:00 0:07:29 0:14:50 0:22:04 0:29:17 0:36:31

7:00:00 AM 07:29 7:07:29 AM 07:21 7:14:50 AM 07:14 7:22:04 AM 07:13 7:29:17 AM 07:13 7:36:31 AM

Ele

vation(Feet) 800 243

700 213

600 182

500 152

400 121

300 91.START 1 Mile 2 Miles 3 Miles 4 Miles 5 Miles

0:36:31 0:43:44 0:50:58 0:58:11 1:05:24 1:12:38

7:36:31 AM 07:13 7:43:44 AM 07:13 7:50:58 AM 07:13 7:58:11 AM 07:13 8:05:24 AM 07:13 8:12:38 AM

Elevation

(Feet) 800 243

700 213

600 182

500 152

400 121

300 91.5 Miles 6 Miles 7 Miles 8 Miles 9 Miles 10 Miles

1:12:38 1:19:51 1:27:05 1:34:18 1:41:31 1:48:45

8:12:38 AM 07:13 8:19:51 AM 07:13 8:27:05 AM 07:13 8:34:18 AM 07:13 8:41:31 AM 07:13 8:48:45 AM

Elevation(Feet)

800 243

700 213

600 182

500 152

400 121

300 91.10 Miles 11 Miles 12 Miles 13 Miles 14 Miles 15 Miles

1:48:45 1:55:58 2:03:11 2:10:25 2:17:41 2:24:59

8:48:45 AM 07:13 8:55:58 AM 07:13 9:03:11 AM 07:13 9:10:25 AM 07:16 9:17:41 AM 07:18 9:24:59 AM

vation(Feet) 800 243

700 213

600 182

500 152

Washington University

Forsythe Blvd

Forsythe Blvd

Clayton

Delmar Blvd

Market St S Broadway

Busch Brewery, Lyon Park

S Broadway

S Broadway

Chouteau Ave

S Tucker Blvd Market St Forest Park Ave

Forest Park Ave Lagoon DrGrand/Jefferson/Wells/Macklind/Union Theatre/Government/Cricket/Grand

Forest Park

Busch Stadium

Union Station Harris Stowe

State College

St Louis

University

BarnesHospital


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2008 St. Louis Marathon Course Map(Print and use this page as a spectator guide) 0

Predicted time of day for each mile marker: Predicted check point times:

Mile Description Time Mile Description Time K Miles Elapsed Time of Day0-1 Market Street 7:07:29 AM 14-15 Forsythe Blvd 8:48:45 AM 5K 3.107 0:22:50 7:22:50 AM

1-2 South Broadway 7:14:50 AM 15-16 Forsythe Blvd 8:55:58 AM 10K 6.214 0:45:17 7:45:17 AM

2-3 South Broadway 7:22:04 AM 16-17 Forsythe Blvd 9:03:11 AM 15K 9.321 1:07:43 8:07:43 AM

3-4 South Broadway 7:29:17 AM 17-18 Delmar Blvd 9:10:25 AM 20K 12.427 1:30:10 8:30:10 AM

4-5 South Broadway 7:36:31 AM 18-19 Delmar Blvd 9:17:41 AM Half 13.109 1:35:01 8:35:01 AM

5-6 Chouteau Av, Tucker 7:43:44 AM 19-20 Delmar Blvd 9:24:59 AM 25K 15.534 1:51:13 8:51:13 AM

6-7 Tucker Blvd, Market St 7:50:58 AM 20-21 Delmar/De Baliviere Ave 9:32:20 AM 30K 18.641 2:15:04 9:15:04 AM

7-8 Market Street 7:58:11 AM 21-22 Washington/Grand/Gov. Dr 9:39:42 AM 35K 21.748 2:37:51 9:37:51 AM

8-9 Forest Park Ave 8:05:24 AM 22-23 Forest Park Ave 9:47:07 AM 40K 24.855 3:00:53 10:00:53 AM

9-10 Forest Park Ave 8:12:38 AM 23-24 Forest Park Ave 9:54:32 AM Full 26.219 3:10:59 10:10:59 AM

10-11 Forest Park Ave 8:19:51 AM 24-25 Forest Park Ave/Market St 10:01:57 AM

11-12 Grand/Jeff/Wells/Macklind/Union 8:27:05 AM 25-26 Market Street 10:09:22 AM

12-13 Theatre/Gov./Cricket/Grand 8:34:18 AM 26-26.2 Market St, 13th St 10:10:59 AM Average Pace: 07:17 Minutes/Mile

13-14 Lagoon Dr 8:41:31 AM

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Copy of St. Louis Marathon Pacing & Info