🎯 Objective
To complete the TCS London Marathon in under 4 hours through consistent pacing, mental resilience, and strategic coaching support—despite rainy conditions and high humidity.
🏃 Athlete Profile
- Name: Abi Truelove
- Race: London Marathon 2023
- Distance: 44.82 km (includes GPS drift)
- Chip Time: 3:56:35
- Moving Time: 3:56:32
- Average Pace: 5:17/km
- Elevation Gain: 132 m
- Conditions: Rainy, 53°F, 75% humidity
- Device: Garmin fēnix 5 Plus
- Shoes: Brooks Glycerin
- Top Results: Marathon – 3:42:20 | Half – 1:47:25 | 10K – 46:29
📊 Pacing Breakdown – Abi Truelove
KM 1–10 (Settling In)
- Average Pace: ~5:10/km
- Notes: Abi started strong and steady, showing confidence and control. Coaching cues around rhythm and restraint were clearly applied.
KM 11–21 (Mid-Race Focus)
- Average Pace: ~5:15/km
- Notes: Maintained consistent effort despite increasing humidity. Fueling and hydration strategies kept her stable.
KM 22–32 (Fatigue Management)
- Average Pace: ~5:20–5:30/km
- Notes: Pace dipped slightly as fatigue set in. Abi showed smart decision-making with effort-based pacing and mental regulation.
KM 33–42 (Final Push)
- Average Pace: ~5:30–5:45/km
- Notes: Despite rainy conditions and rising fatigue, Abi held form and finished strong—achieving her sub-4 goal with time to spare.
❤️ Heart Rate & Effort
- Estimated HR Zone: Aerobic endurance
- Insight: Abi maintained a sustainable effort throughout, avoiding spikes and managing fatigue with discipline and mindset.
💡 Key Insights
- Pacing Discipline: Abi executed a consistent pacing strategy with minimal fluctuations
- Weather Adaptation: Rain and humidity didn’t derail her plan—hydration and mindset kept her focused
- Coaching Impact: Sub-4 goal achieved through structured pacing, mental cues, and race-day confidence
- Effort Awareness: Abi adjusted pace intuitively, showing maturity and resilience
🧩 Coaching Applications
- Abi’s pacing data teaches effort-based racing and weather adaptation
- Reinforces the value of mental regulation and consistent cadence
- Models how sub-4 goals can be achieved with strategic pacing and emotional control
- Encourages athletes to trust their plan and stay present, even when conditions shift