Pages: 1 |
| need guidance for HM pace (Read 258 times) |
| view log |
posted: 2/15/2008 at 1:09 AM |
| I need help in reevaluating pace for my upcoming HM on March 2nd. I ran a marathon in November in 3:44 and one in January in 3:32. My HM PR was set in December, 1:36:57. I am 49. This is a hilly course and I recently started doing a 10 mile run on Wednesdays on a very hilly course. I have been doing two hard workouts a week, the LR and the Wednesday run. All other runs recently have been easy. The reason for my post is based on my run yesterday. I felt like it was a breakthru run. I did it at a 7:20 pace and did not feel drained afterwards. Soreness has been minimal. I had planned on shooting for a 7:15 pace but think this may be too conservative. I am doing 14 miles on same training course this Saturday then another 10 next week hard before slacking off some. Would appreciate any advice about pace for the HM. |
crb81
2008 goals
sub-20 5k, sub-43 10k, 1:35 half, 3:20 marathon |
|
|
| view log |
posted: 2/15/2008 at 2:33 PM |
I would be a bit cautious about changing my plans on the basis of a single run, no matter how good or bad.
It's great you had such a good run, but I would want to see if i could reach that level consistently before changing race strategy, especially on a hilly course.
From the pace you are running and your training log it seems you are a more experienced (and much faster) runner than I am, so perhaps you can judge this better for yourself. |
|
|
| view log Future RX-7.5 owner |
posted: 2/15/2008 at 3:29 PM |
| How about 7:15 for the first 10-15K, and then re-evaluate? Negative splits aren't a bad thing, especially if you're in PR range with the 7:15. |
| 2008 Races:
3 May 08 - Lancaster 5K - 17:14
24 May 08 - CF 5K Champs - 17:16 (At Ottawa Marathon)
6 June 08 - CFB Gagetown Spring Thaw - 6.3km 22:29
15 July08 - Tuesday Night Track 1500 - 4:35
13 Sep 08 - Mercury March 10K - 38:44
21 Sep 08 - Army Run ½ marathon - 1:21:30.9 (10K PB in second half)
|
|
|
| view log Frustrating Project |
posted: 2/15/2008 at 4:07 PM
modified: 2/15/2008 at 4:07 PM |
If you input your recent 10-miler into the McMillan Calculator, you get 7:26 pace for a half (1:37:23). Given that your 10-miler wasn't an all-out race, I agree that you should be close to our faster than your PR. Go out at about 7:15~7:20 pace (but no faster), then try to go slightly negative over the second half of the course.
Your training looks pretty good. I would suggest trying a few shorter "classic" 20 minutes tempo runs. You HM PR predicts a pace of 7:12 (via Daniels' VDOT method), but a more accurate pace of 7:03 comes from your recent 5k race (20:40). Always good to get some faster than race pace work in.
I have a few other suggested workouts you may want to try, though you are getting close to race day, so use your judgment. I got them from a book of workouts for specific distances. These are from the half-marathon chapter.
•10 minute intervals at 10k pace (6:53 based on your 5k time) with 5 minute recoveries. Start with two 10 minute intervals, add a third 5 minute interval when you're ready for it.
•3x(800-1600) with 5 minute recoveries. Run the first 800 at 10k pace, then without stopping, run the last 1600 at your planned half marathon pace (7:15).
•2This one looks like a mutha: 2x(400-1200-3200) with 5min recovery. First 400m at close to all out, then without stopping, the next 1200 at 10k speed, and the last 3200 at HM race pace (7:15)
Even though the HM is run at slower than lactate threshold pace (tempo pace), raising your lactate threshold speed also raises your speed at lower distances. Also, the fast-paced running in the above workouts will make your HM pace feel easier to you.
Good Luck. |
20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20
25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
"Do not allow children to mix drinks. It is unseemly, and they use too much vermouth."
Steve Allen |
|
|
| view log |
posted: 2/16/2008 at 12:41 AM |
SimonR,
I agree about one run. But I have been seeing a progression in my training the past few months that I haven't seen before. I set my half PR in December and my 5k PR the week before my Marathon PR in January. I did post about the previous day's run but it is a culmination of continuing improvements in racing and training.
jeffgoblue,
What book are the workouts from? I like the first two but probably won't try them until after the race. My run on Wednesday at 7:21 may have been misleading. My splits were 8:45, 8:00, 7:01, 7:07, 6:52, 6:54, 7:40, 7:01, 7:11, 6:53. Kind of like a warmup with a 4 mile tempo, a one mile breather and a 3 mile tempo. I actually throw some of those faster miles into every LR and Wednesday, just more of it this week. I think I will go out at 7:20 for the first 4 miles then reevaluate. There is supposed to be a bad hill at 3.5 miles.
Viich,
I agree about negative splits. I did that for my half PR. It felt great passing all those people.
Thanks for the advice. |
crb81
2008 goals
sub-20 5k, sub-43 10k, 1:35 half, 3:20 marathon |
|
|
Pages: 1 |
|
