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| help me set a HM goal? (Read 241 times) |
lilyriver view log |
posted: 3/10/2008 at 3:30 AM |
Hi all, I'm gearing up for my first half marathon this Saturday and as it's my first longer distance race, I'm really nervous about pacing myself correctly. I'm hoping for some advice!
I did my last long run of 12 miles today at an 8:49 pace and it felt pretty easy, so I'm wondering how much faster than that I can afford to pace myself for the race. I ran a 5K back in August at 23:20, which according to the McMillan pace calculator would give me a goal of 8:14 for a HM. But I feel like I've improved a lot since August, though I don't have a more recent race time to base that on. Do you think I could aim for closer to 8:00/mile? or would that be pushing it?
I just don't want to blow it at this race. My training went really well -- I even avoided a knee injury thanks to some great advice here -- and I'd love for this to be the first of many longer races, so I want this to be a good experience. Ahhh, can you tell I'm so nervous.....? |
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| view log My clam (shell) picture. |
posted: 3/10/2008 at 4:25 AM |
your "numbers" aren't absolute: ie, train may, may not = race conditions. variables, are, well, variable.
i am trying to realize this, too.
but, if conditions are optimal and mimic your best times, give yourself a window of 7:50-8:20.
if you feel too fast, slow down.
if you feel too slow, speed up.
run smart.
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Boston 2008
DWARP
Marathon Madness Mob |
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lilyriver view log |
posted: 3/10/2008 at 4:38 AM |
Thank you! It's really good to hear that it's okay to follow my instincts and race according to how I feel in the conditions I end up with.
I resisted for a long time applying "numbers" to my running -- I literally would just go out for as long I felt like it and only glance occasionally at my non-secondhand analog watch -- because I know I have a tendency to get obsessed with those numbers once they're there. Still now I try to avoid looking too often at my Garmin because it messes with my head. |
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| view log My clam (shell) picture. |
posted: 3/10/2008 at 4:52 AM |
our instinct is to run: fight or flight.
(but, modern man can analyze performance afterward on the garmin [of which i have one  ]) |
Boston 2008
DWARP
Marathon Madness Mob |
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posted: 3/10/2008 at 5:36 AM
modified: 3/10/2008 at 5:37 AM |
I was going to say 1:48, which is 8:15 pace, before rereading your post more thoroughly. My advice would be to start at that pace and hold it there for 3-4 miles no matter how good you feel. Gradually pick it up after that if you feek good. If you are really capable of holding 8-minute pace for the entire distance, you will have a blast passing people the rest of the way.
Your training looks good--much better than 90% of the people I see doing their first half. A 1:45 wouldn't be out of the question but I think you would be wise to go with the conservative start as suggested.
For your next one I would advise you to bump your long run up to 13-15 miles at least a couple times a month. Your long tab is fine the way it is, but going beyond the race distance is a great way to peel some extra time off. In 2006 I ran one off long runs of 10-11 miles and did okay, but last year I consistently did training runs longer than the race distance and took 3 minutes of my final race time on the same course. I've heard similar reports from other runners.
Good luck on Saturday. I expect you will have nice race as long as you don't get over aggressive.
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Masters PR's:
40's - 5k 16:39; 10k 33:48, 10m 56:25, HM 1:15:27, Marathon 2:43:12
50's - couch potato
60's - 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:06:26 |
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| view log Bif! Bam! Pow! |
posted: 3/10/2008 at 7:58 AM |
| I was gonna come post...but I was pretty much going to say what Jim said. Start at 8:15 for the first few miles and see how you feel then pick it up if it feels good. |
Beware the Pink Boxing Gloves of DOOM!
"It's not enough to bash in heads, you've got to bash in minds" - Captain Hammer
2008 Goals New PR's in 5K 10K HM, M What now?
Faster than a speeding toddler..... |
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lilyriver view log |
posted: 3/10/2008 at 12:57 PM |
| Thanks Jim and Ennay! I think I'll do just that, start at 8:15 and then see if I can pick it up a little. It feels good to have a plan, but not one that's too limiting. |
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