Im doing my first half marathon on the First of April, and trying to listen to as many experiences as possible to gather some useful information.
I have been told that race pace on the day can get as fast as 1mim mile faster (on a 1/2). Seems a bit optimistic to me but Im sure that the athmosphere and andrenaline on the day wil make me go a little faster.
Can you please help me reason a way round a race pace plan? Not sure what pace to do at the beginning, middle and end
many thanks everyone
I choose the pace I intend to run at, and stick to it - especially in the first few miles.
Then if I'm feeling good, I'll take it up a bit, and see how that goes, until the last mile or so when I might push it a bit more. I usually run a negative split.
I always start conservatively, because it's very easy to get pulled along at a faster pace at the beginning, and be unable to maintain it.
I try and do what Wilkie says, but it's not easy.
I always get carried away at the start and find myself covering the first 1/2 mile in 5 minutes (or something stupid). From then on I try rein the pace back in, and stick to my intended pace. At about 10 miles I try and pick up the pace a bit. At 12 or so I'll start trying to increase the pace further, so that it's all pistons going for the last 0.1 miles.
If you can manage a steady pace throughout, you'll get a confidence boost from overtaking people who've set out too fast.
Having run a few halves where I've started too fast and then struggled, I really don't recommend it - hurts like buggery!
Hi all tahnks for your replies. I know what you mean about starting too fast, when the race nerves kick in and feel the pressure to stay with the pack, before I realise that as Im being overtaken by all but injuried I give up and finally accept it that there is no point trying to keep up and finally happily settle into my own pace!
I'm hoping that my Garmin whatch will help me with my race pace, jsut the visual axpect will help a lot, but maybe I'll set an alert, Ill test if first as I dont want the beep to drive me mad.
But basically it sounds as if I should listen to my own body and keep at my pb speed and go faster towards the end if I feel up for it. Sounds good to me. It's my first 1/2 so it will be my PB regardless lol
Can I just add with another question please? I have 4 weeks till race day. This weekend gone I run my furtherst at 8m. In addition I also run twice a week with a club. Tue 5m slower- Thurs 6miles faster
How should I use my 4 following weekends till race day:
Last weekend 8m (first time)
Weekend 1 = 9m
Weekend 2= 10m
Weekend 3= Rest
Weekend 4= Race day
Weekend 1 = 10
Weekend 2= 9
Weekend 3= Rest
The reason why Im scared of getting an injury is because Id be increasing a lot of mileage in a short period of time. When I run my first 8m I was comfortable throughout. Took my youngest with me on his bike and could hold a conversation with him whilst running. I never had to stop, was really please with myself If I may say so
So is this my plan? Obviously I would be very aware of myself and if I feel a niggle or any kind of pain that feels like an injury, things will have to change but fingers crossed Im ready to compromise speed over completing my task!
1st March 6m
4th March 8m (first time)
11th March 10m??
18th March 12m??
25 th March ?? What should I do
I did my 10m yesterday and managed without any injuries Yippie
I got another 3 weeks to the race not sure if do another long run next week or start to lower miles already.
Weekend 0= Race day
thanks Tim, when I did the 8 miles it took me 3 days to recover. I know this because I went running on the Tue and had a recovery jog 5m amd felt tired. However on the following day I was better.
Not sure if going running on Tue again, so soon, howeveri if I do 12 I will make sure I would have completely recovered.
During the 10m run I noticed. My right calf was a little thight (not painful) and my right knee was playing up every now and then.
Hi Runnerbean Im doing Paddock Wood 1/2. It will be my first ever road race!
I seem to have recovered faster after the 10m than the 8m somehow, so Ill try and run 12m this weekend and let you all know how I get on.
Thank you all!
I did my 12m run yesterday as planned. It was really good trying the distance and did it as I would on race day (bar the speed!) tried out my camelback for water, energy gel for the very first time!! Which I hate in general but found one that I can just about manage! Clothes etc. All good.
When I did the 8 and 10 mile runs I felt good throughout the runs till the end. When I did my 12m run I started feeling tired at 9m, not sure if it was psycological because I have trained less this week as I had a cold all week, which may also have had an impact. Anyway I still finished 'strong' as I did my last 2 miles 0.30sec min mile faster.
I did it in 2.10 and I am happy with it as I only started running in October and had almost two months off in the meantime with two separate bouts of injuries. This will be my first ever road race.
I dont think I was working too hard as my average HR was 150 and could hold a conversation and laugh all the way whilst running!... so hopefully I'll do better on the day.
Im going to taper down next weekend wtih maybe 8miles? What do you think?Thank you all for the good advice so far!
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |