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Pace Leader Advice |  |
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See the Index for more topics, information, hints and tips.
I wanted to note the words of wisdom from my mentor, Debbie Van Winkle, so that I can remember and others can benefit from her experience. I am very grateful for her taking me under her wing. And I want to thank her for having the patience to teach me what she has learned.
As a pace leader of the 2:30 half marathon, we get a much more diverse group of people than any other group and one of the largest groups. These are basically all the people who don't want to do walk/run, but are not fast enough for the other groups.
Your priorities are: safety, pace, encourage, and teach.
One method to help keep the group two across is to recruit someone to pace the group. Announce that you are dropping back. Move to where a third person in a row would be. Slowly move towards the back of the pack. This will get people to tighten up which is especially important when running on roads. Talk with people to see how they are doing and answer any questions. This is really important at the beginning of a training season when people may be more out of shape and also during challenging conditions. When you get to the back of the pack you can see who is out of line (three across or just running outside the group) and you can maybe talk with them about it later.
Then you can start back up to the front and get a head count to make sure you don't lose anyone.
If someone has to drop back because they can't keep up with the group or get hurt, have them tell at least one other person the situation. Try to get someone to be their buddy and stay with them. You really don't want to leave anyone by themselves. There is safety in numbers.
If you have trouble with people running ahead of the group, have them pace the group while you go back to check on the others.
Be extra careful when crossing roads. Make sure there is enough time for everyone to cross. Accelerate and hold your speed until everyone is across. Then slow down. If you slow down before everyone gets across, you create a bottleneck and some may get stopped on the road.
On roads that are busy, narrow, curved, or when visibility is bad, it may be safer to go single file. Remember that you are running on the left on the road against the flow of traffic.
When changing pace or direction, give a verbal notice and use hand signals. Stop if you need to in order to make it safe for the whole group.
Alert the group to any potential danger like pot holes, posts, animals, bikes, cars, limbs (either on ground or in the air).
On a trail, move off the trail and then come to a stop so as not to impede others using the trail.
Always carry a first aid pack with alcohol wipes and bandaids. Carry your cell phone in case of an emergency.
Carry an Emergency Rain Coat in case someone runs into trouble and gets too cold.
Know where all the water fountains are located in the areas you frequently run in. Maybe have the group help you to locate them; Port-a-potties, also.
Always keep an emergency kit handy. In a snack size ziplock bag (which makes a good bio-hazard container) put an alcohol wipe, paper towel, and a couple of bandaids. If someone falls and is bleeding, get someone to volunteer to stay with and help them and give them the emergency kit. It would be best if one of them has a cell phone. Try to give them a map or directions back. This way the person is taken care of and you can continue pacing the rest of the group.
Encourage social gatherings outside of runs. Maybe go to breakfast after a morning run or after a race. Movie (maybe a running movie like "Unbreakable: Western States 100", "Running Brave", or "Spirit of the Marathon"), barbeque, pool party, or hot tub (appreciated by many after a race).
We always try to recruit new pace leaders from the group. Look for people who consistently show up (dependable), hold the correct pace, friendly, positive (give encouragement),
