Tuesday, April 7, 2015

trying to think of a game plan

This morning I ran my last hard workout.  6 x 400 meters.  It was tough.  I wanted to try to go at a little faster than 5k pace, so average around 7:30min/miles.  Yep.  That didn't happen.  I went too fast.  This is a real problem of mine.  Though, I am thinking I am doing ok - each repeat time was fairly consistent, and my last was faster than every other repeat.
Avg Pace
19:25.8 1.00 9:23 
21:46.5 0.25 7:06 
31:53.9 0.20 9:30 
41:45.5 0.25 7:02 
51:54.5 0.20 9:30 
61:46.0 0.25 7:04 
71:56.4 0.20 9:40 
81:45.3 0.25 7:01 
91:54.2 0.20 9:31 
101:45.1 0.25 7:00 
111:53.4 0.20 9:25 
121:43.6 0.25 6:55 
131:49.9 0.20 9:05 
149:01.7 1.00 9:00

Race Plan:

I am now trying to work out with a game plan for the half marathon.  I was thinking of something like this:

  • Miles 1 - 4 at a 9:00 - 9:10 min/mile
  • Miles 4 - 10 at a 8:50 - 9:00 min/mile
  • Miles 10 - 13.1 - keep pushing the pace

But then I think that seems so fast and crazy.  Can I do that?  It seems a little fast, but let's look at what I have done through this training cycle:
  • Long runs averaging around 9:20 - 9:30min/mile.
  • Pushing the last few miles of the long runs to around an 8:30min/mile
  • Tempo runs around an 8:30 min/mile
But looking back through my training, I wish I had done a few more tempo runs.  I have one more coming up - a 30 minute run.  I may try and simulate the race.  Start at 9:00min/mile then push to an 8:50 and finish at around 8:30min/mile.  

Goals for this race:
  1. I would love to PR - that means breaking 1:57:26.   I have trained a lot more intensely for this half than any other half I have completed.  However, I am expecting it to be humid and there is a hill.  I am ok if I don't break my PR, but I really want to!
  2. Breaking 2 hours. I won't lie - I don't want to go back and be in the 2 hour range.  I have felt the feeling of being under, and I want to keep it alive!
  3. Just finish without injury! This probably won't make me happy - but I guess I will have bling and will be able to learn from it for my next half.

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