I think it was the Breakfast with Bob interview where he spoke about the 4-5% rule, but he has spoke about about over running the opening miles effecting the final average final pace of Ironman marathons on podcasts before. I think Vance stated if you run the first mile more than 4% faster than your planned pace will be unable to maintain that pace for the marathon and your marathon will suffer massively.
As an example, it seems accurate with Lange, I don't know his exact 1st mile pace, but his average pace for the first 2.9 miles was 6:00 min/mile and his average overall pace was 6:07min/mile or within approximately 2%, resulting in his second Kona sub-2:40 marathon that sealed him the win.
Sanders opening 2.9 miles average pace was 5:56/mile and his marathon pace was 6:34/mile a difference of 9%.
Just for fun if Sanders had run 6:10 opening miles and run at worst 4% slower for an average pace of 6:25 resulting in a 2:48:14 vs. his actual 2:51:53 or 3:39 faster and he would have won. Lange finished 2:26 ahead of Lionel running sub-5:45 mile pace for the last 3 miles...incredible.
Listening to the post-Kona interview of Sanders, it sounds like he thought about this already. For us the fans, as long as Lange and Sanders stay healthy and no mechanicals...we are in for some incredible battles in the men's race in the next few years.
Incredible efforts by the men and women this year in Kona. Way to go Charles for racing her race, her performance is going to be keeping Ryf up at nights.
As an example, it seems accurate with Lange, I don't know his exact 1st mile pace, but his average pace for the first 2.9 miles was 6:00 min/mile and his average overall pace was 6:07min/mile or within approximately 2%, resulting in his second Kona sub-2:40 marathon that sealed him the win.
Sanders opening 2.9 miles average pace was 5:56/mile and his marathon pace was 6:34/mile a difference of 9%.
Just for fun if Sanders had run 6:10 opening miles and run at worst 4% slower for an average pace of 6:25 resulting in a 2:48:14 vs. his actual 2:51:53 or 3:39 faster and he would have won. Lange finished 2:26 ahead of Lionel running sub-5:45 mile pace for the last 3 miles...incredible.
Listening to the post-Kona interview of Sanders, it sounds like he thought about this already. For us the fans, as long as Lange and Sanders stay healthy and no mechanicals...we are in for some incredible battles in the men's race in the next few years.
Incredible efforts by the men and women this year in Kona. Way to go Charles for racing her race, her performance is going to be keeping Ryf up at nights.