Is three weeks out from a marathon a good time to race a half? (Read 868 times)

So I am thinking run 8:00 min pace for a couple of miles warmup.  Then kick in 6 miles at 7 - 7:20 pace and then kick in a couple in the end in the range of 8 - 8:30.  I know someone will say I should run the warmup and cool down slower but 8:30 is my easy pace.  I've been running that as my easy pace for a while.  Besides McMillian says that my long and easy runs can go as low as 8:11.  We all know that if that calculator says it then I can bank on it right! 

 

Does that sound okay?  Sorry to be so thickheaded. 

 

<Think> <Think><Think>  More threshold runs <Think> <Think><Think>

 

I'd run the warmup and cooldown at your current easy (labeled as 'default' in your log) at 9 min pace.  No benefit whatsoever Little to no benefit in running those at 8-8:30.  Just concentrate on the 6 miles of quality in that run.

 

I wanted to make sure my base was solid first.  I am currently resting up this week to tear into the final stretch. 

 

The question I guess I have left is what should I be doing this threshold pace at.  Should it be 7:30 (race pace) or faster like 7:00 - 7:20? 

I was always under the impression that a "solid base" is what you built up to or maintained before you start a training program so that you are prepared for the increase in mileage and pace that you are about to undertake.

Tempo run pace can be calculated either as % of heart rate (~%80-85 HR Max) or a 15K race pace. You can't always base it on your projected marathon pace since you really won't know what you are capable of until race day.

I agree that having more variety in your effort and distance mid-week will help you to improve your running form (efficiency) and LT which should translate into a faster marathon time.

Consider scheduling in a rest day every once in a while. It will help to prepare you for a harder workout the following day.

Are you doing the Catch-me Run this weekend? If so, I'll see you tomorrow.

 

 

Time is my main issue with the runs during the week.  I would love to get a longer one in on say Wed but kids schedule sort of kill that.

 

No Catch-me run for this weekend.  I didn't see anything about it until John mentioned it in a message a couple of days ago.  How did it go?  Did many people show up with all the rain we had? 

 

Are you doing any half marathons before the PIG?  I would love to get one in but think I might have to settle for just doing the Heart 15K. 

 

I have similar schedule issues and end up running my mid-week long runs after the kids are in bed. For years I've been an early morning runner but seem to have made the adjustment to evening work for me.

There were probably 45 people who ran the Catch-me run. Rain was pretty light by the time we got out onto the course. I was torn between that race and the first of the Dirt Days trail race. I missed a few knee-deep stream crossings.

John and I are doing the Lexington Half on the same day as the Heart Mini. There are 2,100 signed up so far and they are limiting the field to 2,500 due to parking concerns. It is an inaugural event so it'll be interesting to see how smoothly things go.

Every year the Heart Mini falls on the same day as one of my scheduled 20-milers and I have to decide how to handle the extra miles I need for the day. A few years ago I signed up for the "2 beats" challenge. I ran both the 5k and 15k with 4 easy miles in between. It turned out to be a really good workout and ate up most of my 20 by the time I added in warm-up and cool-down miles.