Soldato
I'm feeling much the same, weeks rest, probably taking next week as rest too.
I feel my time goals for the marathon are out the window, but as it's my first, best to just go and finish and ignore the time
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I'm feeling much the same, weeks rest, probably taking next week as rest too.
I feel my time goals for the marathon are out the window, but as it's my first, best to just go and finish and ignore the time
My time goal is also long lost, not even sure I will race just because it will be a 6hr drive for something I'm not 100% prepare for. But since it's my second I could do with the experience so will decide nearer the time. It's a sha.e as pre-injury I was looking to smash my goal.
Hope you heal up soon
Hi. I'm running my first HM in a few weeks (Southampton) and I'm trying to work out at what pace to run it.
I've done a few 13mile training runs at just over 1:50 - 5:15km average
My 10k PB is 43:20 - 4:21km average
5k 21:25 - 4:17km average
I'm thinking trying to run just under 5min km's to finish around 1:45. Does that sound realistic?
I've done a few 13mile training runs at just over 1:50 - 5:15km average
My 10k PB is 43:20 - 4:21km average
5k 21:25 - 4:17km average
I'm thinking trying to run just under 5min km's to finish around 1:45. Does that sound realistic?
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Soldato
VDOT equivalent for those PBs is just about sub 1:40, but you can add a bit for endurance and not being used to pacing for that distance. Either try and follow a pacer, or take it easy for the first half to two thirds then increase the pace if you have the energy.
Thanks for that. I'll look for a 1:45 pacer then see if I've got the endurance to overtake them in the last 3-4miles. I'll be happy with sub 1:50
My pace seems to suffer after 18km on training runs, may just be the lack of training to that distance. I've only done 13+miles 3 or 4 times, My breathing and HR seem ok, my legs get heavy with lactic.
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Soldato
What do you do in terms of nutrition and hydration for a training run? I expect you probably aren't that well rested either.
It may seem silly, but I tapered before both my half marathons and fueled up well pre-race. It seems to have paid off in my results. Also, beetroot juice!
You'd be suprised how much a difference race-day adrenaline can make to your performance too.
It may seem silly, but I tapered before both my half marathons and fueled up well pre-race. It seems to have paid off in my results. Also, beetroot juice!
You'd be suprised how much a difference race-day adrenaline can make to your performance too.
When did you do that 10k?
What is your weekly distance over last 10 weeks and last year?
Age?
Training plan
Number of runs of 13m or more?
I don't eat, or rest as much before a training run than I do before a race.
The day before a race I make sure I drink and rest the day before and have a really good evening meal, normally, Chicken, wholemeal Rice and broccoli. Then the morning of a race, I'll have porridge, Banana, and 500ml of HighFive Extreme.
I did 5mile race yesterday and was slower than my 10km PB pace, I wasn't well rested at all having done a parkrun and 40miles on my bike in the 48 hours before, so your correct rest does make a difference.
The week before the HM I'm in London on a training course so will be a good opportunity to eat well, and rest. I'll probably go out for a slow run around Hyde Park or something one evening.
The day before a race I make sure I drink and rest the day before and have a really good evening meal, normally, Chicken, wholemeal Rice and broccoli. Then the morning of a race, I'll have porridge, Banana, and 500ml of HighFive Extreme.
I did 5mile race yesterday and was slower than my 10km PB pace, I wasn't well rested at all having done a parkrun and 40miles on my bike in the 48 hours before, so your correct rest does make a difference.
The week before the HM I'm in London on a training course so will be a good opportunity to eat well, and rest. I'll probably go out for a slow run around Hyde Park or something one evening.
You need to slow them right down for starters, your pace on long runs is going to be 1.5-2minutes a mile slower than race pace. If you are building lactic acid in your long runs there is evidence that is actually detrimental to running economy.
What is your weekly distance over last 10 weeks and last year? 20-30km
Age? 32
Training plan - ParkRun once a week, one longer run 10-25km, Running club 1 hour generally speed work/Intervals
Number of runs of 13m or more - 4
For me the day before a race and the morning of a long run or quality work out I will eat simple carbs unless you have a lot of time between eating and running. Banana, bread and honey etc after running I'll have a big bowl of porridge with nuts but not before because I don't want that fibre.
Thanks, will plug these into some calculators when I get to my PC. To get a full speed of options.
Of the top of my head 1:45 looks realistic but I would be do as you say and join a pacer until mile 9ish and then break free if you are feeling fantastic to avoid a big fade.
Soldato
Well, after a couple of weeks of being a lot more active and actually having control of my diet, i'm down to 74kg. Will be interesting to see how much of a difference it makes when I get back into the swing of things.
Assuming your 10k race was in the last 4-6 weeks and under similar conditions to the half marathon (e.g. temperature, hilliness), I get the following
Greg Maclin Calculator would suggest 1:44 using Very conservative timing. Very Conservative is recommended for average weekly miles under 40mpw, although that is more important for a marathon than a half.
The Fairly conservative (40-50miles per week) time is 1:40:14.
I get about 1:38 from a V̇O2max calculator, which assumes optimal training for the longer distance, which requires much more weekly miles typically.
McMillan puts you at about 1:36:30, but again assumes optimal training for the longer distance.
The warning card for me is when you say you get tired at the end of your long runs, which indicates lack of endurance, which is expected from the low weekly miles. You definitely have the speed to go under 1:40 though.
A lot comes down to risk-reward-fun. If you really wanted to I think you could get under 1:40 but there is a risk by mile 10 you start slowing down a lot. In a half marathon this is not so crucial because you will have less distance o push through. If you have another half coming up soon then I would be conservative for this one and aim for 143 or so, get back to training and increase your weekly miles and then aim for 1:37 or whatever next time.
If you stick to a 1:45 pacer and break away mile 9-10 you should get down to 1:42-1:43 , pass a load of people in the last miles and have a really fun time. If you go out at a 1:35 pace then you probably get the opposite experience but you might just be able to hang on and push through with only a small fade and a lot of gut busting to keep close to that pace, which wont be fun at the time but will be fun looking back.
Thanks DP
Yeh my 10k PB was a few weeks ago. The course was fairly flat, the Southampton Half has a few more inclines. I think your right, pace at around 1:45 and see what I've got left in the tank in the final 3rd. Then look to go push towards 1:40 next time I do a HM, after adding more long slow runs in my training.
I'll set my virtual partner on the Garmin to 4:58km's and see how I get on
Yeh my 10k PB was a few weeks ago. The course was fairly flat, the Southampton Half has a few more inclines. I think your right, pace at around 1:45 and see what I've got left in the tank in the final 3rd. Then look to go push towards 1:40 next time I do a HM, after adding more long slow runs in my training.
I'll set my virtual partner on the Garmin to 4:58km's and see how I get on
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Well done!
My weight loss has slowed a lot over the last months but since picking up running 18 months ago I have lost 25kg! 80kg -> 65kg.
Weight actually s a big factor in race performance: plug in your numbers here:
http://fellrnr.com/wiki/Running_Calculator
I a marathon 1kg body mass is at least 2-2.5 minutes which is pretty decent if you are aiming for some serious race times.
The other thing is it puts less impact on your joints so reduces injury risk
Good luck and enjoy the race.
Try to sleep a lot for the days before hand and get well hydrated before running, plan on peeing several times before starting so you have no need to stop or discomfort. Don't try anything different to your training runs - no new shoes, new socks, new t shirt, new energy gels etc.
Very cold this morning, -1*C, weird feeling when I had a short recovery run yesterday afternoon at 29*C!
11.10 mi, 1:31:54, 8:17 min/mi , 450ft, but a high AHR of 158.
Heart rate is still not right for my exertion level but is coming back down slowly now I am training again. I did this run somewhat too fast but my Garmin 610 has been acting weird recently with much shorter distances recorded than the Strava App or what I measure at http://www.sportrouteplanner.com/ When I look at the GPS path it just doesn't look right. Not a big deal but I was trying to run at about 8:30 to 8:45 a mile depending on hills and was doing that according to my watch but in reality I was going around 8:20 pace on average if I trust strava and the online mapping tools.
11.10 mi, 1:31:54, 8:17 min/mi , 450ft, but a high AHR of 158.
Heart rate is still not right for my exertion level but is coming back down slowly now I am training again. I did this run somewhat too fast but my Garmin 610 has been acting weird recently with much shorter distances recorded than the Strava App or what I measure at http://www.sportrouteplanner.com/ When I look at the GPS path it just doesn't look right. Not a big deal but I was trying to run at about 8:30 to 8:45 a mile depending on hills and was doing that according to my watch but in reality I was going around 8:20 pace on average if I trust strava and the online mapping tools.