The San Francisco Marathon 2019 and 2018 - Full Course Video
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- เผยแพร่เมื่อ 10 ก.ค. 2018
- Full Article and Pace notes available here...
captain3d.com/old/temp/Runnin...
The 2018/2019 course has some new twists and turns that I have not seen in the past. The climb to the start of the Golden Gate Bridge is new and so is the turn around an the other end. I am a bit of a data nerd for this marathon as I have years of personal tracker info that I use to create my annual pace notes.
How I pace the San Francisco Marathon
If the course was perfectly flat I would still not run an even pace. I like a slow start and fast finish - Negative split. The slow start helps keep your heart rate down and the fast finish gives a great phycological boost as you pass other runners in the last third of the race.
On a flat course my first two miles would be 105% and 102% of the average and the last ten miles would be 98% - 99% of the average. Layered on top of that we have the ups and downs of the San Francisco course. If a hill slowed me be 12 seconds going up the same gradient would only give back 8 seconds on the way down. I have calculated this on a mile by mile basis from the GPS data I collected during the Full Course Video. One more thing to keep in mind is the accuracy of your watch data. It is normal to see a distance of 26.5 miles on your watch at the finish line. That is an extra 0.3 miles to account for in the Pace notes.
Full Article and Pace notes available here...
captain3d.com/old/temp/Runnin... - ภาพยนตร์และแอนิเมชัน
At the far side of the Golden Gate Bridge you will run around the vista point before going down hill. Good luck everyone running this year.
Thank you for this! Much appreciated.
William Duong thanks will
Hope it helps. Check the pdf in the description for more info
This is phenomenal - thank you SO much for creating this valuable resource! I'm deeply grateful!
Thanks Andy. They did change the route north of the bridge last year but most of it is the same.
Thank you, thank you so much for this! I was really nervous about this race with all the new course changes. I didn’t realize that the first half was going to be more hilly than before. At least now, I know what to expect! Thank you!
Same for me. Have a look at my pace notes article in the description. Good luck
PC3DM Hello, I checked out your pace notes and I find them very useful! Are the mile paces also mile splits? I want to make sure I’m looking at the right numbers on my watch. Thank you.
Hi Yes. If my pace notes say eg Mile 0-1 and Mile pace 8:49. That would mean from the start line to the first mile 'lap' on your watch should be completed in 8:45. Or simply your first mile would be at 8:45 pace. The mile splits on your watch will start to arrive sooner than the mile markers on the course as the watch tends to measure short and will end up saying 26.5 at the finish line. Use the mile splits on the watch for the pace notes. I make the pace notes based on the watch measure not the course markers but they should be pretty close. Just be aware that the pace on the watch will be a little faster than the pace reported by the course official results because the watch will think you have run 26.5. What time do you want to try and finish?
I like to write pace notes so that the first mile pace note is called 0 so if I look at my watch and the distance says 0.58 I look at the pace note next to 0. The second mile is 1, third is 2 etc, because later in the race when you are tired and look at your watch the distance might say 19.35. I look at my pace note for 19 with out having to think about it. It avoids confusion. I also have the average pace from the start along side so I know where I should be over all. I print out my numbers in a narrow strip and 'laminate' it between two pieces of packing tape stuck to each other along the edges. Trim it down with scissors to a comfortable width. On the race morning I tape it loosely around my wrist above my watch (on the elbow side of my watch).
I am trying to BQ so I'm aiming for 3:35 or faster. My backup plan is 3:45.
First time ever running a marathon. Been training 10 miles a day and between 15 to 17 once a week. I run 6 days a week. Super nervous about this since hills are my weakness
I would say run fewer days but more specific. One track day where you run 10 x 800m fast. A medium day where you run marathon pace for 10 miles after warm up then a long and slow 20 mile to get used to the long effort. find some hill for th mis. Good luck. Slow up hill = fast finish
@@WhiskyMystery thanks for your advice!
I’ll be running the SF marathon in 2020. Not sure if I want to watch this before or not. Think I might wanna take in the views the first time in person haha but wish more people did this / vids like this existed! Great work!
Thanks Andrew. If you are trying to hit a time it is good to know what is coming. But yes nice to see it first hand and discover as you go. Good luck.
Andrew Reinwand same here man. Only thing that gets me is running on the side of the bridge.
I wonder if is the same course for this year marathon? I'm really freaking out about those hills. Is going to be my second marathon so I'm nervous 😓
Last year was a different route north of the bridge. Even more hills. SF is 2-3% slower than a flat course.
I regret signing up now LOL
Haha. This years course has changed again. After the Golden Gate bridge you run several miles on the north side and then cut several miles out of Golden gate park. Over all slightly better...maybe. Good luck.
Thank you for this. I'm doing the Ultra. Have you had the opportunity to do that? Curious what your thoughts are...
Ah no. 26.2 is plenty for me. Back to back marathons wow. I remember seeing some of the runners come in at the end of their first marathon as we we were all waiting to start. The first marathon runs in reverse I believe. They you turn around at the 'Start' line and head off with all the others. Good luck. Have you run that distance before?
@@WhiskyMystery
The furthest I've done is 50k at Rodeo beach. That had more elevation gain but a lot less miles. It'll be a journey for sure.
@@santeria720 SF does have some annoyingly steep sections. Steep enough that you use energy putting the brakes on.
Any tips for a newbie running this course?
Hi Primus. First time marathoner? or just this course. Give me a few details of your fitness level/training etc. Also see the pdf file in the description...captain3d.com/old/temp/Running_the_San_Francisco_Marathon_by_Phil_McNally.pdf
Happy to help...phil