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

    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

      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

        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

          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), 42:05 (May 05, 2013)

          FM - 3:09:28 (May 19, 2013)