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1280 Views 8 Replies Latest reply: Jul 7, 2011 5:08 PM by lenzlaw RSS
RunningMama79 Rookie 2 posts since
Jul 6, 2011
Currently Being Moderated

Jul 6, 2011 12:33 PM

First half marathon in Sept - trouble with pacing

Hi! I'm new to this site.  I'm running my first half in September.  I've been doing long runs and am up to 10 miles.  I'm fine when I run with my running group, however, I have ran 2 5Ks recently and both times I've struggled at the end.  Any tips on how to pace myself for the half?  I don't have a particulary time goal in mind, but I want to make sure that I run the entire race.
  • vcackerman Legend 340 posts since
    Dec 14, 2007

    Honestly, the only thing that will help is slowing down.   Think negative splitting.   There is more than this to it but if you feel pressured early on then you will likely struggle at the end.   Set a goal pace and try and hit the mile times.





    PRs:

    5K: 27:54 (Roselle Run for the Roses, June 2011)

    4M: 37:51 (Elmhurst 4 on the 4th, July 2011)

    8K: 46:46  Chicago Shamrock Shuffle (April 2011)

    10K: 60:16 (Lisle Spring Spint Mar 2011)

    HM: 2:10:03 (Great Western HM May 2011)

    Upcoming:

    7/23/2011 Waterfall Glen Xtreme 10 Miler

  • redrunner32 Pro 151 posts since
    Sep 29, 2010

    Run very very very slow.  So slow that it irritates you.  Then if you feel great in the 2nd half, pick up the pace

     

    It is a good idea to have the goal of just finishing for your first one.  That is what I did to get a feel for what it was like because I had no idea!

  • Dobrobuck Pro 151 posts since
    Apr 17, 2011

    There might be pace groups in your race you could run with. Find out your pace time now with the people you run with and look for that group when you race. You may want to consider a garmin type runners pace/HR watch to help develope and mainain a pace for yourself. They work quite well, since you seem to be somewhat serious about your running. My shoes and my garmin are my most important running needs. Sounds like your just starting out to fast and burning out, try to look at the big picture and finish strong by startng out slower. Dont get caught up in the starting gate adrenalin rush!!! It happens to all of us lol...





    4/30/11 IL Marathon 10K 57:43

    5/14/11 Kirby Derby 10K 57:49 3rd place in div

    7/4/11 Freedom 5K 28:59

    Lost 80lbs since 6/17/10 starting wt 280lbs

    Joined Second Wind Running Club 9/2011

    8/27/11 13.38mi 2:32

    9/17/11 13.45mi 2:27

    Habitat for Humanity 5K 12/31/11 26:42 PR

    4/28/12 IL Marathon 1st 1/2 2:10:38

    Cycled 1600 mi summer of 2012

    Cycled Hilly Hundred 10/25/12

    Upcoming races

    April 2013 1st full marathon..

  • BOSNPM We're Not Worthy 2,481 posts since
    Nov 20, 2007

    1st off a half is a lot different race than a 5K, if you go out to fast in a half you will crash hard.  You need to have a goal pace, make it a little conservative the McMillan Running Calculator can help give you a pace.  On your long runs you need to run miles at this pace, that will help you teach your body the correct pace.  If during the race you feel your HR getting high slow down.  If you are feeling great pick up the pace after mile 8-10.  In a half the last 5K is the tuff part.  God luck

  • vcackerman Legend 340 posts since
    Dec 14, 2007
    Currently Being Moderated
    5. Jul 7, 2011 5:50 AM (in response to BOSNPM)
    Re: First half marathon in Sept - trouble with pacing

    BOSNPM wrote:


    In a half the last 5K is the tuff part.

     

    I agree - it really is two races, a ten miler and a 5K at the end.   The 5K sucks. 

     

    I think in my HM PR, I went out in a 9:45-9:50 pace in the first 10 and came back to 10:15 or so in the final 5K.   I had a couple of fueling issues that I corrected the second time around.

     

    That's another thing - start working on your fueling strategy now.





    PRs:

    5K: 27:54 (Roselle Run for the Roses, June 2011)

    4M: 37:51 (Elmhurst 4 on the 4th, July 2011)

    8K: 46:46  Chicago Shamrock Shuffle (April 2011)

    10K: 60:16 (Lisle Spring Spint Mar 2011)

    HM: 2:10:03 (Great Western HM May 2011)

    Upcoming:

    7/23/2011 Waterfall Glen Xtreme 10 Miler

  • Guy Grim Pro 61 posts since
    Nov 14, 2010

    I am glad you are discussing this...

     

    What is the heart rate that you should try to maintain during the race?

     

    My max Heart Rate is 175.

     

    Eq: 220-Age (45) = 175.  Should you run at 80% of this rate?  Which would be 140.

     

    Thanks.

     

    ps.. sorry for hijacking the thread:)





    Training

    656 Total Miles Since November 15, 2010 - 35 Miles YTD (1/20/12)

    PR

    5K - 27:46 (07/24/2011)

    20K - 01:59:39 (09/05/2011)

    13.1M - 02:08:58 (08/07/2011)

    26.2M - TBD in 2012

    Recent Races

    Orange, CT - 5K Chilly Chili Run - Time of 29:07 - 1/1/2012

    TeamGrimmy.com

  • lenzlaw Community Moderator 10,266 posts since
    Jan 18, 2008

    A half-marathon is a much more strategic race than a 5K, so it's hard to relate how you did in the 5Ks to what you should do in the half.  As I think was mentioned above, you need to develop a sense of pace from the long runs you're doing.  That would make a good starting pace for your half.  You must absolutely, positively avoid going out too fast in the half.  Starting too fast won't leave you struggling for the last half mile, it will leave you struggling for the last 6 or 7 miles.  So . . . 6 or 7 or 8 miles at your long run training pace, then pick up the pace a little (a little) if you're feeling good.  Evaluate again at 10 or 11 or 12.  Any time you think about going faster, factor the number of miles left into you decision.

     

    Len





    Len

  • lenzlaw Community Moderator 10,266 posts since
    Jan 18, 2008
    Currently Being Moderated
    8. Jul 7, 2011 5:08 PM (in response to Guy Grim)
    Re: First half marathon in Sept - trouble with pacing

    Heart rate - a subject near and dear to my ... uh ... heart.  First, the formulas are inaccurate for about 50% of the population.  Plus they were never intended to be applied universally.  There are a number of threads discussing heart rate.  I think a search on HRM will find some of them.  Knowing your maximum and resting heart rates will give you much more accurate zones.  I seem to remember half-marathons are at about 85%.  I've included some links below that may be informative.

     

    Len

     

     

    http://www.marathonguide.com/training/articles/HeartMonitorTraining.cfm

    http://www.howtobefit.com/determine-maximum-heart-rate.htm





    Len

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