Sept. 24, 2019
A course strategy – and overall race strategy – is a must for optimal performance on race day. Whether this is your first REVEL race and your goal is simply to finish, or you are REVEL veteran aiming for a PR or BQ, you should have a well-planned strategy for how you intend to manage the Big Bear course!
The head coach of REVEL’s Online Coaching Program, who has run a Boston Qualifier in all the REVEL marathons he has run, has prepared this detailed description of the Big Bear Marathon and Half-Marathon courses.
Managing the Course Based on Segments
A critical component of your race strategy is the course profile itself. Where are the sharp descents? Where are the climbs? Where does the course “flatten” a bit?
You want to plan your race with course segments in mind, and with an overall strategy for varying paces throughout. Your varied paces will be dictated by the elevation losses and gains, and you want to know before the race where those variations will occur.
Generally, the Big Bear Marathon course can be divided into six sections:
Miles 1-2: The Warm Up
Miles 3-4: Slower But Steady, Get Up and Down
Miles 5-9: Rolling Downhill
Miles 10-13: Pick Up Speed
Miles 14-20: Accelerate
Miles 21-26.2: Fast Finish
Similarly, the Big Bear Half-Marathon course can be divided into three sections:
Miles 1-4: Very Fast Start
Miles 5-9: Settle In
Miles 10-13.1: Coasting In
You can study the courses yourself on the REVEL website. You can zoom in, use the interactive elevation chart, and get a feel for what lays ahead of you on race day.
If possible, you should drive the course before race day to get a feel for what the segments look and feel like. Knowing what to expect, and when, is helpful when preparing your course strategy.
The marathon and half-marathon courses are summarized below based on the segments described above.
The Marathon Course
Miles 1-2: The Warm Up
Starting at 6,630’ elevation, the first 2 miles of the course are almost straightaway, with very gradual turns and an elevation loss of 326’ total. Overall, this opening 2-mile segment is one of the more gradual downhill segments of the entire course. You want to approach this as a nice “warm up” to the miles ahead, and you should resist the urge to chase other runners if they pass you. You want to start the race by easing into your own pace, settling in for the long haul, and letting gravity pull you along at a comfortably fast pace. You should not feel as if you are running “too hard” or “too fast.” If you do, then you should ease back a bit and aim for a “comfortably hard” pace.
Miles 3-4: Slower But Steady, Get Up and Down
Miles 3 and 4 of the course are a series of up and down sections that, overall, result in -38’ of elevation for the 2-mile leg. After the opening “Warm Up” section that is mostly downhill, you almost certainly will be aware of your pace slowing and your level of effort increasing on the climbs here. This is where you will run slightly slower than your first two miles, but still can maintain a steady level of effort as you work your way uphill and downhill for two miles.
This is a segment where you really do not want to concern yourself with runners passing you on climbs. It is easy in a race to get caught up with the pace of other runners. You still have many miles to go, and you want to conserve your energy for the miles ahead. With that in mind, pay attention to your own level of effort: if you feel yourself working too hard on the climbs, then simply slow down.
Miles 5-9: Rolling Downhill
This is where you will begin to build speed. As you pass mile 4, you will begin a series of small rolling hills that, overall, lose 502’ of elevation. You will encounter small, short climbs here and there during this section, but they are minor in comparison to the overall elevation loss.
If you are keeping tabs on your splits every mile or every few miles at marked intervals, don’t be surprised to see that you are running slightly ahead of your goal pace on the downhills. This is where gravity is your friend, and the downhill profile of the marathon course will benefit you significantly.
At the same time, be wary of a sensation of “running too fast” downhill. If you feel out of control, or if you feel yourself working “too hard” while running downhill, then slow down. But be mindful that it is expected for you to be ahead of goal pace during these downhill segments of the race.
Likewise, don’t push yourself on the climbs. They are short, and you gain very little by increasing your level of effort to sustain a faster pace while climbing. Once you get past this section, the course starts to get much faster, and you want to conserve your energy for the speedy downhill sections ahead.
Miles 10-13: Pick Up Speed
This is where you will start to really gain speed running downhill.
If you have “held back” your downhill speed for the first 9 miles, while managing the minor climbs along the way, you should expect to be very close to your goal splits up to this part of the race, and probably slightly behind (slower than) your target splits. Your legs should feel strong, warmed-up, and ready for the supremely fast latter half of the race.
Just past mile 9, the course begins steadily dropping mile after mile. For the first time since mile 1, you will start to see elevation losses well more than 200’ per mile. Start turning on the speed here, but don’t get too enthusiastic just yet. As you approach the second half of the course, think of these “last 4 of the first half” as an appetizer for main menu ahead.
Miles 14-20: Accelerate
The REVEL Big Bear Marathon course will give you an opportunity to start “turning on the speed” at the halfway mark. The elevation at mile 13 is 4,770’. By mile 20, where the elevation is 2,658’, you will have lost over 2,100’ in a 7-mile stretch. That is an average of more than 300’ per mile. More importantly, there are no noticeable climbs anywhere in this stretch. It is one long, sustained, fast downhill section.
This 7-mile section is where your race is made. Instead of the usual “struggle” to maintain pace in the third quarter of a marathon, miles 14-20 of Big Bear are where you will find yourself running faster than expected. Keep churning out the miles with a sense of free-flowing, efficient, downhill speed. By the time you get to mile 20, you can expect to be right on your target split, if not well ahead of it.
Miles 21-26.2: Fast Finish
The last 10K of the marathon course is a continuation of the long, sustained downhill section that began way back at mile 13. Even better, the downhill in the closing 6.2 miles is less severe than the earlier segments, which is easier on tired legs. The final 6.2 miles of the course lose 1,100’, or an average of roughly 180’ per mile. This is a comfortable downhill section, and you should be able to sustain your goal pace throughout the final 10K.
Summary of the Marathon Course
The Big Bear Marathon course loses almost a mile of elevation from start to finish. Over the 26.2-mile course, you likely will surprise yourself with your speed on the downhill segments. Although it is generally true that you never want to run “too fast" at any point in a marathon, remember that gravity is your friend, and you want to take advantage of the benefits of downhill running. Still, hold back until mile 9, manage the short climbs up to that point, and then start accelerating into the second half of the course. Keep in mind that even splits (or negative splits) are highly likely on a course like Big Bear. In other words, expect your second half to be faster than your first half! The key to success will be your ability to keep accelerate from miles 13 to 20, and then holding on at goal pace (if not faster) for the final 10K.
The Half-Marathon Course
Miles 1-4: Very Fast Start
Starting at just over 4700’ elevation, the half-marathon course drops 1,288’ total from the start to mile 4. That is an average of 322' per mile, which is a significant drop.
You will need to resist the urge to chase people if they pass you. Although you want to take advantage of gravity throughout this course by running “comfortably fast” on the downhills, you need to manage the early downhill drops by easing into your pace, settling in for the long haul, and letting gravity pull you along. You should not feel as if you are running “too hard” or “too fast.” If you do, then you should ease back a bit and aim for a “comfortably hard” pace.
Miles 5-9: Settle In
Overall, you will drop nearly 1,250' in miles 5-9. That is an average of 250’ per mile, which is remarkable. Compared to the noticeably fast – and steep – downhill miles from the start to mile 4, this section is a much more “comfortable” downhill.
This is the section where you can really settle into your race pace. The downhills are less sharp than the opening segment, and all of them lose between 216’ and 272’ per mile. At the same time, be wary of a sensation of “running too fast.” If you feel out of control, or if you feel yourself working “too hard” while running downhill, then slow down. If you are keeping tabs on your splits every mile or every few miles at marked intervals, don’t be surprised to see that you are running well ahead of your goal pace.
Miles 10-13.1: Coasting In
Remember that the opening 4-mile segment loses more than 300’ per mile, and the second 5-mile segment loses 250’ per mile. This final segment loses an average of about 159’ per mile. This is still a significant drop per mile, but it is much more gradual than the earlier miles.
As the course begins to descend more gradually, you might notice that your pace is beginning to slow. Pay close attention to your own level of effort. Whatever level of effort you feel on the opening downhill segments is your benchmark; duplicate that level of effort on the less downhill miles, but do not go harder. Pay attention to your breathing and heart rate. If you feel yourself working too hard, then simply slow down. You should be coasting in for the final miles.
Summary of the Half-Marathon Course
The Big Bear Half-Marathon course loses 3,186' of elevation from start to finish. That's an average of more than 240' per mile, making this one of the fastest half-marathon courses you will ever run. Over the 13.1-mile course, you likely will surprise yourself with your speed on the downhill segments.
Paul Carmona is the Online REVEL Coach who has designed training plans specifically for REVEL downhill courses. He is a 22-time REVEL Marathon Finisher and has run multiple Boston Qualifiers on every REVEL course that he has run, with his current streak at 20 BQs in a row at REVEL marathons!
