Any advice for HM pace next Sunday

Run Muppy

posted: 12/2/2012 at 11:27 AM

Wondering if anyone has pace advice for me? Doing Gar Williams HM put on by Washington DC road runners on 12/9/12 it's a very flat race. 40 year old male, 230 voluptuous pounds. Been running for about 3 years. Ran HM on 9/9/12 in 1:58:05 Spent summer doing base miles, mostly slow runs about 9-10 mm. Averaged 25 miles a week for last 20 weeks, had 3 weeks no running due to sprained ankle and tendonitis. Doing Ryan Hall half plan Did 2 races (which were during peak mileage week of 38 miles) 10K on 11/17 in 49:31 (last 1.3 miles were at 7:25 pace) 1minute PR 5K on11/22 in 22:35 also 1minute PR Ran both races more as fast tempo run, not all out race effort. So would like to break 1:50 ( thats inbetween mcmillian times for half) thinking of going out at 8:20 pace and see how I feel? Sound like good idea or bad plan?

Rubybaby43

karate girl

posted: 12/2/2012 at 12:25 PM
modified: 12/2/2012 at 12:28 PM

I think you are more than capable of running a 1:50 HM. I'd set out at about an 8mm pace and shoot for the sub 1:45, if I were you. I think you can do this! Good luck!

Kristy

more miles = more beer

Rubybaby43

karate girl

posted: 12/2/2012 at 12:27 PM

Quote from Rubybaby43 on 12/2/2012 at 12:25 PM:

I think you are more than capable of running a 1:50 HM. I'd set out at about an 8mm pace and shoot for the sub 1:45, if I were you. I think you can do this! Good luck!

ETA: plugging your 5K time into McMillan has you sub 1:45.... DO IT!!

Kristy

more miles = more beer

DavidLiu

posted: 12/2/2012 at 12:34 PM

Firstly I want to say that I have never raced a HM.

However, according to what I read from other people's experiences on RA, they started a pace slower than their average pace to achieve a negative split.

I just ran two HMs for my training in the last two Sundays. They have been my two most comfortable long runs. From my experience, when you started slower, I could keep pace gradually increase relatively easier.

Of course, if you warm up properly, such as jogging a couple miles before the race, and your leg muscles are all loosen up, you may get a better result.

I'd like to hear some other suggestions and maybe correct my opinion.

Good luck for the race.

5k - 20:56 (Sept 30, 2012)

7k - 28:40 (Nov 18, 2012)

10k trial - 43:08 (Mar 29, 2013)

Target: Bluenose Marathon May 2013 - 3:30 on Pfitz 24/55, changed to 12/55 on March 18 due to injury

Any advice for HM pace next Sunday (Read 194 times)