Gisborough moors Race - activegreen.co.uk Moors Race Pacing.pdf · Page 1 Gisborough Moors Race Pacing Strategy ... It is a subjective feeling of how the effort should feel compared

Gisborough Moors Race Pacing Strategy

©2013 Rob Pollard email [email protected] website: www.activegreen.co.uk

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(Or how to knock 2 ½ minutes off your time without getting any fitter)

This study originally examined the different pacing strategies used by competitors in the 2006 Gisborough

Moors Race (12.5 miles / 2400 ft climb).

Updates:

V2 (2012) Added further analysis and a suggested pacing strategy for future participants (sections 2 and 3).

V3 (2013) Added correspondence with Jonathan Parker re breaking 100 mins (Appendix 3).

1. A race of two halves?

Competitors split times were recorded at several major checkpoints during the

race and the initial study concentrated on just one namely the Captain Cooks

Monument split time which occurs approximately half way through the race.

I used the % of total race time it took competitors to reach Captain Cooks

Monument (see Appendix 2) where a higher than average % (>43.9%) inferred the

runner took it relatively easy to Captain Cooks Monument (compared with the

rest of the field), whilst a lower than average % implied the runner slowed

(suffered more?) in the latter stages of the race (relative to everyone else).

The No.1 ‘early cruiser’ (i.e. strong finisher) was Chris who spent 46.5% of his total

race time getting to Cooks Monument where he was 84th overall. He then

proceeded to overtake 23 runners and finish 61st overall.

The top 12 "early cruisers" were:

Posn Name % of total time Posn change

1 Chris 46.5% +23

2 Stewart 46.4% +23

3 Alex 45.9% +16

4 Brendan 45.6% +9

5 Malcolm 45.6% +17

6 Faye 45.5% +15

7 Steve 45.5% +18

8 Stephen 45.5% +13

9 Thomas 45.4% +12

10 Kate 45.3% +14

11 Simon 45.3% +15

12 David 45.3% +9

Conversely there are those (optimists?) who may have been caught up in the heat of the moment early on in

the race, exceeded their lactic threshold and then spent the rest of the race going backwards, as the ‘early

cruisers’ overtook them in the latter half of the race (been there, done that!)

The no.1 runner going backwards was Andrew who spent only 41% of his total time getting to Captain Cooks

where he was 57th overall but then lost 31 places, finally finishing in 88th place (please accept my apologies



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Andrew if you picked up an injury during the race!)

The top 12 runners "going backwards" were:

Posn Name % of total time Posn change

1 Andrew 41.0% -31

2 Chris 41.4% -4

3 David 41.5% -23

4 Andrew 41.5% -2

5 Karl 41.6% -19

6 Edwina 41.8% -5

7 Fergus 41.9% -3

8 Paul 42.0% -17

9 Katy 42.1% -15

10 Tracy 42.2% -1

11 Giles 42.2% -11

12 Phil 42.2% -16

The difference between Chris’s 46.5% and Andrew’s 41% doesn't seem to be a great deal however if we use their finishing times (although undoubtedly their finish times would be different with different pacing strategies!) then Andrew would have had to run approx. 71 secs a mile slower to Cooks Monument (or faster from Cooks) to obtain the 46.5% value that Chris obtained! Equally Chris would have had to run approx. 66 secs a mile faster to Captain Cooks Monument to arrive there in 41% of his finishing time! I've used these two extremes to merely illustrate the difference in paces used by Chris and Andrew between the two halves of the race. In a reality a runner who "went backwards" after Cooks Monument should be able to maintain a pace 15-20 secs/mile faster after Cooks Monument (than they achieved) simply by dropping their pace 5-10 secs/mile in the first half of the race.

Out of interest (although it's difficult to compare one year with another due to variability in the course and weather conditions) the best result I had in this race and on this course was when I used my heart rate monitor to pace myself. This produced a value of 46.7% i.e. a surprisingly high figure and one that is very close to Chris's value.

I realise I've simplified the analysis by splitting the race in half but clearly there are lessons to be learned here

and many runners could improve their Gisborough Moors Race time by several minutes just by easing back a

little on the throttle early on, which can't be a bad thing.

2. A key section?

This additional (2012) analysis examines a key section of the race namely that from Roseberry Topping to

Highcliff Nab, a distance of 2.6 miles, occurring two-thirds into the race (useful to remember as one is tempted

to think you’re closer to the finish when you reach Roseberry Topping than you actually are!). It’s a key section

as poor pace judgement prior to this can cost you several minutes and positions on the long grind to Highcliff

Nab. Let’s see how our top early cruisers fared on this section………



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Posn Name % of total time

1 Chris 19.7%

2 Stewart 19.3%

3 Alex 20.5%

4 Brendan 20.0%

5 Malcolm 21.1%

6 Faye 20.7%

7 Steve 20.7%

8 Stephen 20.8%

9 Thomas 20.4%

10 Kate 21.8%

11 Simon 19.9%

12 David 19.9%

On average they spent 20.4% of their total race time on this section with several dipping below the 20% mark.

On the other hand our runners going backward would obviously spend relatively more time on this section,

but how much more?

Position Name % of total time

1 Andrew 22.8%

2 Chris 22.6%

3 David 23.1%

4 Andrew 22.7%

5 Karl 23.8%

6 Edwina 22.7%

7 Fergus 22.7%

8 Paul 21.2%

9 Katy 22.4%

10 Tracy 25.3%

11 Giles 22.7%

12 Phil 22.3%

As can be seen in the above table, on average they spent 22.6% of their time on the ‘Roseberry Topping to

Highcliff Nab’ section of the race. Now 2.2% slower than the ‘early cruisers’ doesn’t’ sound a great deal but it’s

equivalent to 2 ½ minutes for the average competitor.

3. A suggested pacing strategy

Based on personal experience and feedback from other competitors

I believe you can break the Gisborough Moors Race down into 6

sections with each section requiring an increase in effort compared

to the previous one.

Notes on intensities:

The intensities refer to the flat / uphill sections of the race as it’s

difficult (for the majority of runners!) to maintain effort / target

heart rates running downhill.



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The “Equivalent Race Intensity“ is an attempt to quantify how much effort you should put in during each

section. It is a subjective feeling of how the effort should feel compared to the middle part of a flat road race.

N.B. 10K race intensity is not 10K race pace due to the terrain!

If you’re not a roadie then you can use RPE (Rating of Perceived Exertion) instead where on a scale of 1 to

10, 3 = jogging and 9 = 10K race effort.

Arguably the best method is to use heart rate zones to gauge your effort. Here I’ve used the 5 zone system

which assumes you’ve had your heart rate zones personally determined via testing (we can do this for you).

N.B. using the zones which came with your heart rate monitor or simply using a % of your maximum heart rate

isn’t very accurate and may be doing your running more harm than good!

No. Section Distance (miles)

Equivalent Race

Intensity RPE

Target HR

Zone Comment

1 Start – G’bro Woods edge

1.3 Marathon 6.5 3.5

Run the first section with your head and set off conservatively as you climb up through the woods to the edge of the moor. This will pay dividends later in the race and try to ignore your opposition.

2 G’bro Woods - Lonsdale Farm

3 Between half

and full marathon

7 3.7

Increase your effort slightly during this section and don't worry if you spot your opponent(s) 200m ahead of you as you climb up to Percy Rigg.

3 Lonsdale Farm - Cooks Monument

1.4 Half-Mar 7.5 3.9 Another slight increase in effort required on this tough little climb up from the farm, but don't overcook it to Cooks!

4 Captain Cooks - Roseberry Topping

2.4 10 mile 8 4.1

It's time to start pushing the boat out now. This is where you'll start reeling in those over-enthusiastic competitors who set off too fast which can be quite satisfying☺

5 Roseberry Topping - Highcliff Nab

2.6 10K 9 4.5

You should be trying really hard now on this key section of the race! If you've judged your pacing right you'll spend less than 21% of your total time running this section, judged it wrong and it will be nearer 23%.

6 Highcliff Nab - Finish

1.6 <10K 9+ 4.5+ It's mainly downhill now so run eyeballs out to the finish!

Correct pace judgement in this race (or indeed any race) can pay dividends and many runners could improve

their Gisborough Moors Race time by several minutes without having to get any fitter. Indeed any competitor

outside the optimum pacing strategy (i.e. take approx. 45% of their total time to reach Cooks Monument and

take less than 21% of their total time on the ‘Roseberry Topping to Highcliff Nab’ section ) has room for

improvement.



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If you’re not already an ‘early cruiser’ then why not give the above pacing strategy a try – if you get it wrong

there’s always next year’s race to try again. And if you are one of the elite ‘sub 20% er’s’ on the ‘Roseberry

Topping to Highcliff Nab’ section then remember to let everyone know how good you are!

Regards

Rob Pollard 3

rd April 2012

P.S. Feedback is always welcome



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Appendix 1 Correspondence (after publishing the 2006 article)

e-mail from John Telfer:

Rob I was very interested in your piece on the split time analysis for the Gisborough Moors Race. However, as a veteran of 3 fell races I'd like to challenge your theory on the basis of my very limited experience in these races. I should stay the following comments are made with tongue planted semi-firmly in cheek. Although I didn't make it into your Going Backwards hall of fame and I should have by virtue of losing 11 places from the CC Monument (some of those poor devils lost less than 5 places !!) this has not caused me too much lost sleep. My theory runs thus. I firmly believe that by starting out at a pace that you will not be able to sustain nevertheless gives you a foothold higher up the pecking order than if you "saved some gas for later" which some of those behind you will never be able to challenge. I base this theory on the fact that any practice run I do over a course come race day (this is based on my run at Carnethy in February) I will beat my best practice time by a mile. At Carnethy the best practice time was 80 minutes whilst I ran it in 73. In essence I am using the better runners to set me a pace which they being better runners I cannot sustain and hence I go backwards. My further contention is that by starting the Moors race around 60th and ending up 83rd is a better bet than starting say 100th and adopting an "Early Cruiser" stance. My belief is that I would just run at the slower pace and not make the same progress up the way that I made in reverse by starting faster than my limited talent warrants. Does that make sense? Of course what I should do is put it to the test by starting a race near the back and see what progress I make. My hunch is that that the outcome would not be as good. Anyway you said you were looking for sad people and this is the reply of one !! Notwithstanding the weather it was a great day (I had walked the course the previous day and got caught in the blizzard which meant given the wind direction I arrived at Gribdale totally covered in snow down the front much to the amusement of the hardy walkers going up to the monument). I finished absolutely knackered (no point in finishing feeling fresh as a daisy) but with a great feeling of satisfaction. My thanks to all the organising team especially Bob Lille who I met marking the course on the Saturday. See you next year - probably still going backwards from the Monument but who cares. Regards John Telfer P.S. One point I didn't mention was the 20 minute stop I made at the top of Roseberry Topping to enjoy the picnic my mum had made for me !!!! Comments from Chief Cruiser (First Class):

Rob Interesting race analysis from the Moors Race, and supporting comments by John Telfer. Having been officially named as Chief Cruiser, I thought my 'take' on the award might be of interest (to some!). Based on experience, observation and reading of comments by others, the following might be pertinent:



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- in the 800m, the winner is often the runner who is slowing the least in the last 150/200m - in the 1500m, the third lap is the hardest - Steve Jones (Wales) suggested (when setting the marathon World Best) that the marathon is a 20mile training run followed by a 10km race When I used to regularly race on the roads, on a flat course my strategy was to run the first half comfortably, start working harder for the next section, then flat out over the last section. This uneven effort often resulted in an even paced race (min/mile). In a fell race, I would adapt this strategy to the course and my own strengths and weaknesses - these are (in order, best to worst): steady uphill; flat sections; steep downhill; steep uphill; and steady downhill. So for the Moors Race, I run steadily to Gribdale, work hard round to Little Roseberry, do my best up and down Roseberry, work hard round to Highcliff Nab, then do my best down to the finish (not getting too uptight about people passing me on the last downhill sections). I have, in the past, run hard from the start and drifted backwards, run quite hard from the start and maintained my position, started conservatively and gradually worked my way through, and started right at the back and worked my way through. The first and the last seem to cheese other runners off, particularly the last! My preferred option at the moment is to start conservatively and gradually work my way through, and this is very much based on my Orienteering race strategy - I start steadily in order to make sure I 'spike' the first control cleanly, then start working when I have got into the map and the course and am 'flowing' through the terrain and controls. You need to save something for the latter part of an Orienteering race, as a lot of time can be lost in the latter stages by making navigational errors when tired (and course planners do tend to deliberately throw in some technically tough challenges in the later part of their courses!) Chris

Reply from John Telfer:

Rob

Reading the hallowed words of the Chief Cruiser I now know where I went wrong - I didn't have a proper strategy, in fact I didn't have a strategy at all. In retrospect I think I ran Gisborough as follows. Start like a madman to impress myself, realise how stupid I was running up that slope of mud in the woods but position myself in the middle of the path so no one can get past - get on to the Moor and feel good again - slow down as soon as there is the slightest incline - speed up again when pride gets severely dented when I get passed by people twice my age - almost gasp my last getting to the top of Roseberry Topping - fill up with oxygen from picnic packed by mother (see previous note) - swim to Highcliff Nab given that that the conditions make it easier than running - slide back down the muddy slope - give it my all on the final stretch to impress myself and the people watching to fool them into thinking I have been running at this pace for all of the race - collapse in a heap - recover - drink copious amounts of beer - collapse in another heap. Seriously very interesting stuff from the Chief Cruiser and I shall bear it mind when I run the Anniversary Waltz tomorrow. Anyway thanks again for a great day. Regards John Telfer



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PS - Up here in Scotland near Edinburgh where I live being a Chief Cruiser can get you arrested and leave you with a lot of explaining to do to your wife.

Comment from Andrew Knox:

Rob

Interesting reading-I have to say the statistics in this case don't lie and I can't even claim an injury. I just got the pace completely wrong-I got to the bottom of Roseberry Topping then fell apart- I think two factors kicked in. 1 ) Looking up at Roseberry Topping 2 ) Seeing the pedigree of the other runners around me and realizing just how wrong I had got my pace ! Regards Andrew Knox



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Appendix 2 Gisborough Moors Race 2006 split times (Results ©NEHRA)

Pos. Name

C. Cooks Roseberry Top Highcliff Finish % Time

Pos/time Pos/time Pos/time Time to Cooks

1 Charles Stead 1/37.30 1/57.40 1/75 86.38 43.3%

2 Dan Middlemas 2/38.07 2/58.40 2/76 87.25 43.6%

3 Andrew Minister 3/40.23 5/61.39 6/80 90.42 44.5%

4 Will Horsley 6/40.32 4/61.36 5/80 90.48 44.6%

5 Joe Blackett 4/40.26 3/61.33 3/80 90.50 44.5%

6 Alan Harland 5/40.29 6/61.42 4/80 91.01 44.5%

7 Paul Figg 9/41.48 7/63.25 7/82 93.32 44.7%

8 Andy Hauser 8/41.40 9/63.32 8/83 93.58 44.3%

9 Syd Coxon 7/41.14 8/63.30 9/83 94.22 43.7%

10 Andy Carruthers 14/42.48 13/65.17 10/85 95.55 44.6%

11 Barry Atkinson 10/41.56 10/64.15 11/85 96.04 43.7%

12 Gordon Brown 11/42.27 12/64.58 12/85 96.32 44.0%

13 Ben Adams 16/43.03 15/65.36 13/85 96.47 44.5%

14 Rich. Waterton 19/43.20 16/65.38 17/85 97.16 44.6%

15 Paul Crabtree 13/42.47 14/65.33 16/85 97.28 43.9%

16 Andy Hardy 12/42.33 11/64.55 14/85 97.41 43.6%

17 Ian Ellmore 18/43.10 17/65.48 15/85 97.52 44.1%

18 Julian Barwick 21/43.52 20/66.25 18/87 98.13 44.7%

19 Aen. McCullough 24/44.15 23/67.06 20/87 98.30 44.9%

20 Ben Grant 17/43.10 19/66.15 19/87 99.05 43.6%

21 Brendan Anglim 30/45.20 26/68.07 21/88 99.23 45.6%

22 Martin Dietrich 26/44.28 25/67.32 22/88 99.42 44.6%

23 Martin Clements 22/43.57 21/66.51 23/88 99.55 44.0%

24 Stuart Backhouse 23/44.09 24/67.23 25/88 100.14 44.0%

25 Jo Buckley 20/43.45 22/67.00 24/88 100.27 43.6%

26 Giles Hawking 15/42.49 18/65.57 26/89 101.33 42.2%

27 Simon Deakin 27/45.13 27/68.26 27/89 102.08 44.3%

28 Jeff Winder 32/45.35 30/69.20 30/90 102.18 44.6%

29 David Eiser 38/46.25 33/69.35 29/90 102.32 45.3%

30 Peter Milburn 33/45.45 29/69.07 28/90 102.44 44.5%

31 Michael Jeffrey 28/45.18 31/69.24 31/90 103.12 43.9%

32 Mark Walker 31/45.30 32/69.28 33/91 103.34 43.9%

33 Michael Winter 34/45.59 34/69.44 34/91 103.35 44.4%

34 Colin Knapp 25/44.26 28/68.51 32/91 103.58 42.7%

35 John Metson 35/46.04 37/70.14 36/92 104.00 44.3%

36 John Price 36/46.08 36/70.12 35/92 104.25 44.2%

37 Gary Thoms 39/46.26 40/70.52 39/93 105.09 44.2%

38 Jonathan Parker 40/46.31 39/70.25 38/93 105.30 44.1%

39 Mark K-Lansell 47/47.24 48/72.44 42/94 106.05 44.7%

40 Robert Stephens 41/46.39 42/71.26 43/94 106.12 43.9%

41 Paul Hainsworth 48/47.43 43/71.56 41/94 106.18 44.9%

42 Jack Mason 29/45.19 35/69.57 37/92 106.50 42.4%

43 Kevin McLoughlin 37/46.10 38/70.16 40/94 107.26 43.0%

44 John Somers 43/47.06 41/71.23 44/94 107.54 43.7%



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Pos. Name



45 John Burghope 50/48.09 50/73.24 46/95 108.49 44.2%

46 Steve Libby 64/50.04 60/75.11 51/98 110.05 45.5%

47 David Robinson 58/49.11 55/74.33 52/98 110.15 44.6%

48 Alison Raw 46/47.17 47/72.43 48/96 110.16 42.9%

49 Paul Kelly 45/47.14 46/72.41 49/96 110.17 42.8%

50 David Spence 56/49.04 54/74.08 50/97 110.22 44.5%

51 Simon Watson 44/47.12 44/72.13 45/95 110.34 42.7%

52 Vince Rutland 51/48.27 53/74.06 55/98 110.42 43.8%

53 Derek Donohue 54/48.54 59/75.09 58/98 110.56 44.1%

54 Mike Baxter 52/48.29 52/74.03 54/98 111.12 43.6%

55 Mark Ludiman 59/49.16 56/74.35 56/98 111.16 44.3%

56 Thomas Edwards 68/50.36 65/76.15 63/99 111.24 45.4%

57 Stuart Walker 55/49.00 51/73.46 53/98 111.28 44.0%

58 Dave Bond 53/48.48 57/74.39 59/99 111.42 43.7%

59 Paul Morley 42/47.02 45/72.18 47/96 111.53 42.0%

60 Mark Bevan 49/47.57 49/72.59 57/98 112.03 42.8%

61 Chris Wright 84/52.12 71/76.54 62/99 112.19 46.5%

62 Tony Wilkinson 62/49.54 62/75.24 60/99 112.28 44.4%

63 Jean Shotter 60/49.18 61/75.14 61/99 112.45 43.7%

64 Andy Leon 63/50.03 64/75.45 65/100 113.08 44.2%

65 Mike Hetherton 67/50.30 67/76.25 67/100 113.21 44.6%

66 Sarah Glover 71/50.42 69/76.42 66/100 113.22 44.7%

67 Sam Healy 61/49.36 58/75.07 64/99 113.41 43.6%

68 Michael Wilson 66/50.28 68/76.40 70/101 114.22 44.1%

69 Ronnie Sherwood 76/51.06 70/76.49 68/100 114.28 44.6%

70 Stewart Mechie 93/53.08 88/79.50 74/102 114.38 46.4%

71 Michael Smith 65/50.09 66/76.22 69/100 115.22 43.5%

72 Barry Edwards 80/51.41 72/76.57 71/101 115.38 44.7%

73 Keith Richardson 70/50.40 75/77.26 72/102 116.08 43.6%

74 Stuart Jarrett 75/50.59 76/77.28 73/102 116.31 43.8%

75 Sue Haslam 73/50.45 74/77.25 75/103 116.36 43.5%

76 Alistair Thorpe 69/50.38 77/77.30 76/103 116.51 43.3%

77 Colin Wilberforce 79/51.28 79/78.10 77/103 117.13 43.9%

78 Martin Randall 86/52.16 89/79.54 84/104 117.18 44.6%

79 Malcolm Cox 96/53.30 84/79.14 81/104 117.27 45.6%

80 Simon Rowell 95/53.14 86/79.36 80/103 117.35 45.3%

81 Bill Pennell 78/51.26 81/78.53 82/104 117.55 43.6%

82 Iain Povey 74/50.49 73/77.24 79/103 118.12 43.0%

83 John Telfer 72/50.43 78/78.00 83/104 118.19 42.9%

84 Cath Worth 82/51.45 82/79.00 85/105 118.48 43.6%

85 Claire Haslam 94/53.08 90/80.01 86/105 118.49 44.7%

86 Geoff Wilson 98/53.34 96/80.44 90/106 119.14 44.9%

87 Alex Barlow 103/54.47 100/81.30 89/106 119.19 45.9%

88 Andrew Knox 57/49.09 63/75.38 78/103 120.01 41.0%

89 Brian.Evans 83/51.56 83/79.12 91/106 120.06 43.2%

90 Laura Clark 99/53.38 95/80.43 87/106 120.08 44.6%



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Pos. Name



91 Angela Hall 81/51.43 85/79.34 88/106 120.56 42.8%

92 Barry O'Sullivan 90/52.41 91/80.22 93/107 121.16 43.4%

93 Phil Connor 77/51.19 80/78.50 92/106 121.41 42.2%

94 Ian Harmer 100/53.40 97/81.05 94/107 122.10 43.9%

95 Kevin Greenall 92/53.06 92/80.40 96/108 122.45 43.3%

96 Trevor Symonds 97/53.31 102/82.08 98/109 123.18 43.4%

97 Rob Eveson 88/52.37 94/80.42 95/108 123.29 42.6%

98 Simon Berry 89/52.39 87/79.47 97/108 123.55 42.5%

99 Nigel Heppell 105/55.22 106/84.12 104/110 124.01 44.6%

100 Katy Rawnsley 85/52.15 99/81.09 101/109 124.07 42.1%

101 Peter Whewell 106/55.44 107/84.24 103/110 124.31 44.8%

102 Steph Slott 91/53.04 98/81.07 100/109 124.35 42.6%

103 Eddie Meehan 102/54.16 101/82.04 111/111 124.50 43.5%

104 Richie Clarke 108/55.52 108/84.28 105/111 125.05 44.7%

105 Faye Parker 120/57.02 114/85.01 108/111 125.24 45.5%

106 Stephen Muir 119/57.00 110/84.53 107/111 125.24 45.5%

107 Paul Lyons 101/54.02 103/82.42 99/109 126.11 42.8%

108 Colin Scollay 115/56.49 113/84.59 110/111 126.25 44.9%

109 Raymond Gray 104/55.00 104/83.41 109/111 126.32 43.5%

110 David Caygill 87/52.33 93/80.41 102/110 126.44 41.5%

111 Denise Tunstall 112/56.22 109/84.51 112/112 126.56 44.4%

112 Kate Woodall 126/57.35 119/85.22 115/113 127.03 45.3%

113 Craig Johnson 109/55.58 105/83.50 106/111 127.13 44.0%

114 Andrew Dunn 111/56.08 111/84.55 113/112 127.40 44.0%

115 Ella Towers 118/56.59 117/85.18 116/113 128.03 44.5%

116 Alan Wikeley 107/55.50 112/84.57 114/112 128.54 43.3%

117 Dave Parke 121/57.04 116/85.12 118/114 129.02 44.2%

118 Andrea Foster 127/57.48 120/85.24 117/113 129.56 44.5%

119 Kenny McCormick 110/55.59 118/85.20 120/115 130.30 42.9%

120 Iain Bowran 114/56.47 121/85.26 121/115 130.57 43.4%

121 Gavin Struthers 117/56.55 115/85.07 119/114 131.22 43.3%

122 Phil H-Narbro. 124/57.23 123/86.30 122/116 132.55 43.2%

123 Paul Haydon 123/57.08 127/87.16 124/118 133.01 43.0%

124 Chris Jamieson 128/57.49 125/87.12 123/117 133.12 43.4%

125 Keith Hildore 135/59.21 131/88.18 128/118 133.24 44.5%

126 Phil Miles 130/58.11 130/88.17 131/119 134.05 43.4%

127 Andrew McRae 116/56.51 128/87.35 129/118 134.07 42.4%

128 Susan Milburn 122/57.06 124/87.10 126/118 134.11 42.6%

129 Lorraine Laycock 125/57.30 126/87.15 127/118 134.11 42.9%

130 Martin White 133/58.30 132/88.46 132/119 136.06 43.0%

131 Ollie Mankowski 129/58.03 129/88.06 130/118 136.25 42.6%

132 Karl Gerhardsen 113/56.45 122/85.28 125/118 136.29 41.6%

133 Caroline Graham 138/61.03 136/90.51 133/121 136.31 44.7%

134 Lydia Dietrich 136/60.27 137/90.52 134/121 136.33 44.3%

135 Ferg. Burtenshaw 132/58.25 134/90.22 137/122 139.29 41.9%

136 Edwina McDowall 131/58.20 135/90.23 136/122 139.29 41.8%



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Pos. Name



137 Andrea Hend'son 137/60.35 138/91.15 138/123 141.52 42.7%

138 Chris Denley 134/58.45 133/88.55 135/121 142.00 41.4%

139 Barbara Young 139/61.11 139/93.10 139/124 142.18 43.0%

140 Barry Wells 141/65.20 141/98.45 140/131 149.11 43.8%

141 G.Carter 140/64.07 140/97.40 141/132 151.03 42.4%

142 Gary Chatterte 143/67.35 142/100.50 142/137 159.08 42.5%

143 Mark Brownlee 144/67.58 143/102.25 143/138 159.08 42.7%

144 Andrew Carey 142/67.00 144/103.25 144/140 161.22 41.5%

145 Sue K-Lansell 145/70.46 145/107.20 145/143 162.53 43.4%

146 John Walshaw 146/70.46 146/107.21 146/143 162.53 43.4%

147 Peter Braney 148/73.23 147/108.45 147/146 162.55 45.0%

148 Tracy Harmer 147/71.40 148/110.03 148/153 170.00 42.2%



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Appendix 3 Correspondence with Jonathan Parker

Jon: After reading the Gisborough Moors Race Pace Analysis posted on your website the other week I felt I

would throw my own Moors race theory into the mix.

For me the Gisborough Moors race represents the ultimate local fell / hill race. Lot of people who you speak to

who have done this race over the years always seem to agree the 100min mark (1hr 40min) is the target time

to aim for and for me that always been in the back of my mine whenever I’ve looked to do this race.

In 2010 & 2012 I have used the following race strategy to try get close to that illusive 100min mark. In order to

help me achieve that target I decided to break the race route down into 8 separate check points.

After reccying the race route a fair few times I was able to put some guidance times / splits to each of the 8

checkpoints.

Initially its sounds a bit over the top for a fell race, however after doing a fair amount of road running over the

last few years I have learned how important it can be to break races down into smaller segments and to run off

splits, rather than just run and hope for the best. Applying this similar train of thought to the moors race

seemed a logical step and I came up with the following breakdown.

Target Split Overall Time

1 – Gate at Start of Moor 13.30 (13.30)

2 - Percy Rigg Gate 16.30 (30.00)

3 - Captain Cooks 16.30 (46.30)

4 - Little Roseberry Gate 14.00 (1.00.30)

5 - Roseberry Topping 07.00 (1.07.30)

6 - Little Roseberry Gate 06.30 (1.14.00)

7 - Highcliffe Nab 15.00 (1.29.00)

8 - Finish 11.00 (1.40.00)

These times were set as guide, during the race some of these times could be done quicker where as others

would require a full eyeballs out attitude to them in order to just hit them.

One thing that did stand out for me was to make sure the first 3 checkpoints to Captain Cooks were as close to

the target times as possible; this would give an overall time of just under 47mins at Captain Cooks, not too fast

& not too slow. Sticking to these 3 fairly cautious splits and would also help me not get too carried away at the

start, which can often happen, and in doing so would ensure there was enough still in reserve for everyone’s

favourite part of the race, the stretch back across the moor to Highcliffe.

The plan was to run the first 3 markers to Cooks fairly steady, up the pace a bit while dropping down to Captain

cooks car park then steady up the steps at Gribdale before looking to increase the pace a bit more across to

little Roseberry gate, not quite eyeballs out but a noticeable change in pace from earlier in the race. Once thru

the gate try to keep the pace fairly consistent up & down the Roseberry’s without getting carried away. Once

back thru the gate at little Roseberry look really start to wind up the pace and go eyeballs out all the way to

Highcliffe, this would be where the race plan would come into its own, the idea being most people struggle

from this point due to tiredness but by running the first 2/3rd of the race reasonably steady those reserved

energy stores would now come into play. The aim would be to reach Highcliffe pretty much on fumes, but it’s

nearly all down hill from there so no point in having anything in reserve for this last bit. The downhill finish from

back to the rugby club would be just a case of letting the legs go and descend as quick as you can.



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Like I said earlier I have adopted this race plan in 2010 & 2012 races, sadly for me things haven’t quite worked

out as well as I had hoped or planned, after sticking to the plan and hitting every split either bang on of slightly

better in both years I have come unstuck in nearly the exact same spot, just after little Roseberry gate.

Unfortunately for me both times I’ve suffered with same thing leg cramps, whether this is down to the race

itself or my preparation for it I’m still not sure. Ultimately suffering just after little Roseberry has had a major

impact on the rest of my timings and led to the end of me getting nearer to that magic 100min mark. That said

I am still convinced with the right preparation this plan will work and I hope to give it another go next year.

Jon Parker

April 2012

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My Reply

Hi Jon,

Thanks for your feedback! Your pacing strategy to break 100 mins is excellent (assuming you're fit enough to

do it on the day of course). Your targets of 46.5% to Cooks and 21% from Roseberry to Highcliff Nab agree with

my analysis (assuming the conditions are OK). I've searched back through my Gisborough Moors Race results

for a time close to 100 mins using my own pacing strategy and it agrees very closely with your target times:

Jon Jon Rob 2009

Target Split Overall Time Overall Time

1 – Gate at Start of Moor 13.30 13.30 13:35

2 - Percy Rigg Gate 16.30 30.00 30:14

3 - Captain Cooks 16.30 46.30 46:20 (46.7%)

4 - Little Roseberry Gate 14.00 1.00.30 1:00:15

5 - Roseberry Topping 07.00 1.07.30 1:06:48

6 - Little Roseberry Gate 06.30 1.14.00 1:13:20

7 - Highcliffe Nab 15.00 1.29.00 1:28:24 (21.8%)

8 - Finish 11.00 1.40.00 1:39:17

I've used my strategy in the past to break 100 mins many times with my best result in 2002 when I

ran 1:33 (however I was a bit fitter and younger then ☺. The only slight tweaking I would suggest is

Section Target split

3 16:15

5 6:45

As your pacing strategy is correct then we need to find out what's going wrong. Here are a few thoughts:

Symptoms:

Where in your legs do the cramps occur?

Is it a sharp pain or dull ache?

Do you start cramping when descending after L. Roseberry or is it on the flat beforehand?

Have you suffered with cramps in any other races?



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If so was it fell or road / was it cold or hot / how long into the race was it / were you climbing

/ descending or on the level?

Hydration:

Were you adequately hydrated before the race and how do you know?

Do you use water or a sports drink (does it contain potassium?).

Did you take on water at Gribdale?

Preparation:

How many fell races did you do in the 3 months leading up to the race?

What is your current fitness level ( I was running about 1:24 for half marathons when I ran the 99 mins

Moors race.)?

Is the type of training you do appropriate (volume, terrain, length of long runs etc)?

Is your pre race warm up adequate - do you use dynamic warm-up drills rather than static stretching?

You will break 100 mins we just need to find the limiter and remove it!

Regards

Rob

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Documents

Gisborough moors Race - activegreen.co.uk Moors Race Pacing.pdf · Page 1 Gisborough Moors Race Pacing Strategy ... It is a subjective feeling of how the effort should feel compared