Pace Perfectly

EVERY APRIL, A GROUP OF EXTRAORDINARY RUNNERS TACKLE THE 26.2 MILES OF THE WORLD’S GREATEST MARATHON. NOT TO CHASE DOWN THEIR OWN PBS, BUT TO HELP COUNTLESS ACHIEVE PERSONAL GOALS. MEET THE RUNNER'S WORLD PACE TEAM

The RW Pace Team: unsung heroes of the Virgin Money London Marathon

or two decades the unsung heroes of the

RW Pace Team have quietly and unerringly gone about the business of helping runners realise their London Marathon dreams. This year we will have 43 pacers, running finishing times in 15-minute increments, from the coveted sub-3 all the way through the field to run/walk (with a finish time of 5:14). At Greenwich, they’ll line up in the corresponding estimated finishtime pens at the red, blue and green starts. They’re hard to miss – they’ll be wearing specially designed backpacks that hold large flags bearing their finish times, and that are colour coded to their starts – and as the great river of humanity flows through the streets of the capital, they will, as always, provide anchor points for thousands of runners.

Those runners will be in safe hands: our pacers are carefully selected to be entirely comfortable at their paces, and all draw on a wealth of marathon – and pacing – experience to run as evenly as possible, taking into account factors such as course congestion and gradients to remove all the stress and hassle of monitoring your own pace and split times. They’re there to hold back the over- exuberant acceleration early on, set the metronomic rhythm of the middle and pull you through the tough times later on. All you have to do is follow the flag.

Do that, and you’ll also benefit from something less tangible but, arguably, just as important in getting you to The Mall: encouragement and advice from the pacers, and the camaraderie of running with the groups that naturally coalesce around them. If you’re running this year’s Virgin Money London Marathon, the RW pacers are there for you. You can hear from some of them here and get more info at runnersworld.co.uk/pacing/pace-team

What drives you to run for others rather than your own goals?

HARMANDER: ‘ Pacing is so rewarding in so many ways. I get a buzz from helping others to achieve their goals and seeing their joy in doing so. During the race we chat to those around us as they share their stories and, often, how they have overcome adversity to be there. It’s so rewarding after crossing the finish line, when many come over with a big smile and, in some cases, tears of joy to thank us for getting them through. Running for oneself can seem a lonely experience by comparison.’

IAN: ‘ For me, it’s a great way to give something back to a sport that serves so many, and help people achieve their dreams and ambitions. The sense of running to help other people really appeals to me.’

NICKI: ‘ I love seeing the race from the other side – helping others achieve their goals. They’ve trained so hard, so if I can just motivate them to the finish line, to complete their first race, achieve a new PB, whatever it might be, it’s an amazing feeling. Also, it’s the camaraderie, the feeling that we’re all in this together.’

JULES: ‘The joy of passing on my years of experience to help people achieve their goals. In many cases it’s their first marathon, and from the charity runners I hear amazing stories about the reasons why they are running. For many, this is the biggest challenge they have undertaken and they’re nervous and scared. Being a pacer is so rewarding, as you get to help calm these nerves and get them to the finish line, intact and smiling. Plus, I hate running for PBS – it hurts too much!’

EMILY: ‘ For the whole race you are just having a brilliant time, chatting to like-minded people about running and taking in the atmosphere of the greatest race in the world. It is only at the finish line that you realise how many people have been relying on you and what you have helped others to achieve – and that feeling is genuinely overwhelming. The London Marathon for me is like Christmas Day for Londoners – everyone comes together and celebrates other people’s success and achievements. I have run all six Marathon Majors and countless other marathons around the world, and nowhere matches up to London for spirit, fun and camaraderie.’

JACK: ‘ Helping others find the strength that they didn’t know was there. Motivating them to carry on pushing through when they think

they have nothing left. The reward from that is second to none. Sharing the experience, glory and success is an amazing feeling.’ VERONICA: ‘ I love running, the marathon in particular, and VMLM most of all, so I want as many others as possible to get that magical experience. I’m never going to get a PB now, after 36 years of marathon running, but I love helping others achieve their goals.’ PAUL: ‘ I had years of hitting PBS, but then something changed in me and I wanted to help others. You get to see first-hand the joy of those running and the true running-community spirit. I think the first year I paced London – the year after setting my own PB – was the first time I truly experienced it. I have shared so many PBS with runners and this far exceeds the feeling I’ve had after any of my own. The look on people’s faces when they cross that finish line, and sharing that moment with someone, is indescribable.’ CAMILLA: ‘ It’s such a pleasure to run through our amazing city in itself, and it’s made even more special when you have a team to share the day with. It’s such a wonderful experience and, though it sounds like a cliche, over the course of the race you make some really great friends. It’s a very special experience to share.’

What are your favourite memories of pacing?

PAUL: ‘ In 2017 a guy told me he had been trying to go sub- 4 for 16 years and that day, running with me, he managed it. We had a hug. Nothing beats being there at the end and experiencing the joy with others reaching their goals.’ HARMANDER: ‘ I’ve had people saying they couldn’t thank me enough for helping them set PBS, and even ladies ask me to marry them! Then, last year, a young lady was on my shoulder for the whole race and after she crossed the finish line she told me that I helped her by encouraging her all the way – she said she had just beaten cancer a year earlier and could not have dreamt of finishing a marathon, let alone beating five hours.’ IAN: ‘A Dutch woman gave me a massive hug and told me I had made her year. A lady who broke 3:30 and was so overcome with emotion that she was crying at the finish. Plus, being overtaken by a giant Evian bottle at mile 15!’ EMILY: ‘Tower Bridge is a magical moment even when you’re running your own marathon, but when you get to experience it with 30+ people around you, it is indescribable. Also, the time when my buddy pacer (who shall remain nameless) went to answer a call of nature at mile three, ran into a tree, broke his flag and then had to carry it in his hand for the next 23 miles. But my favourite is probably from a lady who got her BQ [Boston Qualifying time] on her seventh attempt. The look of sheer delight on her face was priceless.’

Any dodgy moments out there?

‘I used your pacers at the London Marathon in 2016 – they were fantastic! Is there any way RW could be at more events in the north/scotland?’ KATE DOWNIE

IAN: ‘ In 2016 I got to mile four and, despite frequent toilet visits prior to starting, was caught short. I then had to catch up my group, so some people must have wondered why a 3:30 pacemaker was running so quickly from mile four to five! I came in at 3:29:30 in the end, so my group were both happy and amused!’

PAUL: ‘ It’s always terrible when people who have been running with you can’t hold the pace and drop off.’

JULES: ‘ Forgetting I had a flag on my back and, on a hot day, running into a shower gantry in the Docklands and knocking it over. I had to continue running, shouting back my apologies – it was on the road, spraying everywhere.’

EMILY: ‘Cutty Sark! At four-hour pace the congestion means walking for a good 400m. You know regaining lost time too quickly will be too much for people, but the pressure of doing the maths and then adjusting pace to claw

back, say, five seconds every mile while reassuring all your runners that “Everything is fine, we’re completely on track” is intense.’ VERONICA: ‘ I usually need the loo, but it’s not easy to stop, take your backpack and flag off, queue for the loo and get back on pace. So I don’t stop. When I’m racing, I always go to the loo at about two miles, but when pacing I’ve gone over five hours without getting to the loo. So, ladies, if I ask to go in front of you in the Shewee queue at the blue start, please understand!’

How stressful is it to have so many people depending on you on the day?

EMILY: ‘ Not too stressful. RW sensibly ask for a huge amount of running pedigree and pacers are capable of far quicker times than their pace times, so it is quite a nice day out – as long as you remember to wear at least two Garmins, have a watch as a back-up and can do complex mental arithmetic at mile 24 of a marathon!’ PAUL: ‘ Very stressful. People say it must be easy running slower, but you should never underestimate a marathon, and I never take it for granted. I care enormously about those relying on me, and this makes me more nervous than I ever was running my own races. It’s totally worth it, though.’ VERONICA: ‘ I don’t find it particularly stressful but the course congestion can make it hard to maintain an even pace, which stresses some of the runners.’ NICKI: ‘Of course it’s a responsibility having lots of runners depending on you, but I make sure I put in the training miles so my body is comfortable with the pace, and then it’s just about cheering your team/runners through the miles and having a good day at the office.’ CAMILLA: ‘ I’m a secondary school teacher so I’m well used to having people depend on me! I don’t find it stressful, just an honour to have such a great role in the race. My aim for the day is to take away some of the stress others may be experiencing.’

What’s the dynamic between you and the runners you’re pacing?

EMILY: ‘Some want to be with you, chatting, and on your shoulder the whole distance, which I love, as I am a chatterbox. However, for every runner who does that, there are two or three who don’t say a word to you for the whole race. They just follow on within sight of you and keep their heads down (which I can certainly empathise with). It’s only on The Mall, when people come up saying, “I was with you the whole way” or “I wouldn’t have got my BQ without you”, that it hits home. I’ve had many sweaty hugs on the finish line.’ PAUL: ‘Over the years I’ve found trusting your pacer is key, so I show confidence and reassure them every mile. I engage and distract, laugh and joke with people, trying to put their minds at ease and to create a community. Some want to stay right next to you and some do their own thing, keep you in sight and thank you at the end. I was once stopped in the street by someone who had run the whole way with me but never said a word, and just wanted to say thank you.

I spend the first six miles keeping people from going too fast, and the last six miles shouting encouragement and pulling people with me. A tap on a shoulder by Big Ben is sometimes enough to bring someone with you. HARMANDER: ‘Most feel comforted by the knowledge I have of the course, especially when I tell them I’ve run London for over 30 consecutive years (this will be my 34th London in a row).’ VERONICA: ‘ I try to take as much mental pressure off my runners as possible, listening to their stories about training, injuries and fundraising, and giving them support and encouragement. We’re also sometimes able to help with collecting drinks at water stations and distributing them among our group. We spend lots of time explaining that we are definitely on track, but our actual running time will be different unless they crossed the start line at the same moment as us. We help them with

‘Sub- 4 pacers at the red start in 2017 were super-friendly and helped calm those firstmarathon nerves!’ FRANCESCA PEPLOW

their mental arithmetic, asking how long it took them to cross the line and back- calculating.’ NICKI: ‘Crossing the line is really special – all the smiles, the relief. Having so many runners come up and thank you is a great feeling, to know we’ve made a difference to their race experience. It can be quite emotional.’

Have you stayed in touch with any of the people you’ve paced?

CAMILLA: ‘ Yes, both those from the pace team and people I’ve paced. You are sharing an unforgettable experience and that’s an incredible feeling. The running community is so supportive; we all have a different story but we have something in common that we will always have – the marathon!’ PAUL: ‘Many. I’ve been sent photos, I’ve helped others get into pacing and I’ve had others sign up to races to run with me again...we have an amazing running community.’ VERONICA: ‘At the end we get hugs, handshakes and requests to be photographed with some of our runners. I’m one of those dinosaurs who refuses to use any social media, so I haven’t kept in touch, but I’d be happy to be contacted by text or email if anybody wanted to.’ JULES: ‘ I have made many great friends through VMLM, both people I pace, fellow pacers and the RW team. The marathon really does bring people together.’ NICKI: ‘ I talk on social media to quite a few of the runners I’ve paced, about their training and upcoming races. We runners are such a chatty bunch; it’s nice to build a community through running and to share ideas, meet etc.’ JACK: ‘ Yes, I’m still in touch with a lady I helped through the last mile and carried over the line with another pacer.’ EMILY: ‘I have about 40-50 people whom I’m in touch with on social media as a result of just pacing the London Marathon last year. In the weeks leading up to the marathon I can answer any last-minute queries for first-timers and it’s great to see people’s celebratory medal-and-apint pics afterwards!’

‘I ran last year with the five-hour team. They were awesome, laughing and joking all the way, keeping us going until the very end. Couldn’t have done it without them.’ MATT BOOT

The RW Pace Team is supported by New Balance. Visit newbalance.co.uk/ londonmarathon to check out their London Marathon collection