Could you help me determine my pace for HM?

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ecjc

10 posts since
Dec 14, 2007

Nov 16, 2007 11:28 AM

Could you help me determine my pace for HM?

I am running the Seattle Half Marathon next Sunday. This will be my 3rd Half and I've also run one full marathon. I would really like to PR (keeping in mind that the Seattle course might make this tough), but I'm not sure what I'm capable of based on my times. My other two half marathons were 2:00 even and 1:57. For both of those, I used Hal Higdon's novice program, so I didn't do any speedwork, tempo runs, etc. For this one, I've been using Hal Higdon's Intermediate program. I've done a lot of speedwork, tempo runs, race pace runs, etc. I'm definitely a lot faster and I feel really strong. I've been running my tempo runs at 8:30 min/mile and for speedwork I've gotten up to 10x400 at a 1:50/400 speed. I have a hard time running my long runs at a slow pace even though I know I'm supposed to. Last week I did an 11 mile run at a 8:57 min/mile pace. I felt great and definitely could have gone faster.

So....I'm wondering if you all could help me determine what my race pace should be. I am a bit nervous about some of the hills on the Seattle course, as most of my runs are fairly flat.

Thanks for your help!

Jennifer

mrinertia

1,356 posts since
Dec 14, 2007

1. Nov 16, 2007 11:42 AM

in response to: ecjc

You can't really extrapolate a race pace through your training pace. Is there a race of any distance that you've recently run?

ecjc

10 posts since
Dec 14, 2007

2. Nov 16, 2007 11:46 AM

in response to: ecjc

My most recent races have been a 5K (24 minutes) and my marathon back in April (4:15). I don't think the marathon is probably a very big help because I was injured at the time...plus it's just a heckuva lot further!!

Long Run Nick

265 posts since
Dec 14, 2007

3. Nov 16, 2007 11:58 AM

in response to: ecjc

Jennifer,
If you ran 11 miles @ 8:57--that might not be a bad pace for the first 2-3 miles--then pick it up gradually the rest of the race. When you get to mile 11--put the hammer down. hey, if you blow up--you can say I gave it my all. If you finish feeling like you could have run faster--well, then the next 1/2 push earlier and harder. I have run in over 400 races and I still experiment. That is what makes it fun.

Oh, 9 days out from a race is not the greatest time to try to figure out your race pace. Go, have some fun. Remember, the faster you run this 1/2 means you will have to work harder for the next one to beat your time. Lots of variables on race day. Be greatful you can run, that you have trained well--you are not injured--finish times are not always the most important thing in running. Nick

VictorN

406 posts since
Dec 14, 2007

4. Nov 16, 2007 11:59 AM

in response to: ecjc

How long were you able to maintain that 8:30 pace on your tempo runs? How did you feel afterwards?

Victor

PS, finally a non-IPOD thread!

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www.competitiverunner.com[/URL" target="_blank">

ecjc

10 posts since
Dec 14, 2007

5. Nov 16, 2007 12:22 PM

in response to: ecjc

Nick...sounds like good advice.

Victor...I think the longest I ran at the 8:30 tempo was 5 miles. That's not to say that I couldn't have gone further. I was just following the "plan". Glad I could help you think about something other than iPods!!! I'll be leaving mine at home on race day. I get a high just hearing the crowds!!

bigapplepie

2,636 posts since
Dec 14, 2007

6. Nov 16, 2007 12:24 PM

in response to: ecjc

Run the first 2 miles at 9-9:30 minute pace and the next 6 at 8:30-ish Then see how you feel.

VictorN

406 posts since
Dec 14, 2007

7. Nov 16, 2007 7:42 PM

in response to: ecjc

Assuming you felt OK after your tempo runs, I'd start out at 8:45. That is PR pace for you and it is a good bit slower than your tempo runs. It is aggressive, but should be within your reach if 8:30 is the correct tempo pace for you. If that doesn't feel real easy at the beginning, then slow down.

Victor

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www.competitiverunner.com[/URL" target="_blank">

runfastcoach

122 posts since
Jan 25, 2006

8. Nov 16, 2007 8:03 PM

in response to: ecjc

8:24 / mile

Tchuck

554 posts since
Dec 14, 2007

9. Nov 17, 2007 8:22 AM

in response to: ecjc

Totally agree with Nick, Victor and Tinman. A 24 min 5k equates to a sub 8:30 pace half marathon assuming you have put in adequate miles and fitness is good.

But, this may be a tough course as you say so doing an 8:45 pace is probably right at least to start and will give you a PR. Don't be afraid to do first mile at 9 min pace and then ease into 8:45 pace if this feels right. The worst thing you can do is start too fast. Then take those last 3 miles and run it like a 5K race. You will do great.

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Todd[/URL" target="_blank">

Tchuck

554 posts since
Dec 14, 2007

10. Nov 17, 2007 10:46 AM

in response to: ecjc

ecjc

Also, has your miles per week changed on the intermediate program vs. the novice program you followed previously?

Did you do a 5K race anytime around your previous 1/2 marathon PR?? Curious to know if any difference in 5K race time from then to now.

Based on your long run though feeling easy at sub 9 min pace, I am pretty confident you will do quite well in this half with sub 1:55 easy and sub 1:53 very possible (depending on course difficulty which is why it is better to be a tad conservative at the start and finish strong) assuming your miles are up a bit and 5K race time is better as this is a decent predictor.

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Todd[/URL" target="_blank">

ecjc

10 posts since
Dec 14, 2007

11. Nov 26, 2007 5:45 PM

in response to: ecjc

Just wanted to update those that gave me advice on my pace...

I ran the Seattle Half Marathon yesterday morning. I couldn't have asked for more perfect weather. It was chilly but sunny (in Seattle if you can believe that)!! I wore my Garmin, but couldn't get a signal at first because of the tall buildings and all of the people. About halfway through the race, I realized that I must have put old batteries in because it wasn't working at all! I was so darn frustrated. Considering I do all my running alone, my Garmin is my running buddy. So I basically was running "blind". I had no idea what my pace was except for the occasional shout out by a race volunteer. I decided I was just going to run and see what happened. I felt really good and felt like I was running pretty fast. At mile 9 (I think) I hit the worst hill. It was really steep and long. I thought I was going to puke! Anyway...to make a long story short...I finished at 1:54:48. I was happy to PR, but a bit disappointed that my time wasn't a little better. My splits were approximately 58 and 55 which I have a hard time believing as all the hills were in the second half. Also, it's saying that my chip time and my finish time are both 1:54:48, which I can't quite figure out. It took a couple of minutes to reach the start line because of the large crowd, so shouldn't my chip time be less? Just curious.

Anyway...thanks for all the great advice. Unfortunately, I had no way of knowing what my pace was, so it was difficult to adjust. I'm definitely ready for this spring...I plan on doing several more half marathons and then train for my second full marathon next fall.

Jennifer

Southern Man

757 posts since
Apr 19, 2006

12. Nov 26, 2007 8:35 PM

in response to: ecjc

quote:<HR>Originally posted by ecjc:
Also, it's saying that my chip time and my finish time are both 1:54:48, which I can't quite figure out. It took a couple of minutes to reach the start line because of the large crowd, so shouldn't my chip time be less? Just curious.
Jennifer<HR>

Sometimes I have run races where there was only a chip mat at the end. It still helps automate the results but it does not give each runner a net time. Do you know if there were timing mats at the start?

Southern Man

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Tchuck

554 posts since
Dec 14, 2007

13. Nov 26, 2007 10:29 PM

in response to: ecjc

Good job Jennifer. You did well. Based on your splits, you ran a smart race. Never be disappointed with a PR. You will be a better racer from this experience.

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Todd[/URL" target="_blank">

Jim Sullivan032

516 posts since
Dec 14, 2007

14. Nov 27, 2007 8:54 AM

in response to: ecjc

Congratulations, Jennifer. Just a bit of advice for the future. If yo forget your watch, or if it dies on you during the race, you can always ask runners around you for the split at the mile markers. They're usually pretty willing to help out.

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Nov 16, 2007 11:28 AM

Could you help me determine my pace for HM?

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