Can we talk about race paces?

[CallingAllAngels]

Am I magically going to be able to run my half marathon at a faster pace than my training runs?  I've been focusing on keeping my long runs nice and comfortable, and have been running race-pace runs each week (but they have only been 5 miles max).  Now that my half marathon is less than 3 weeks away, I'm getting nervous that my goal is too lofty. 

[kams]

What's the difference in pace between your long runs and your goal?

[Susie]

Yes, I think you will "magically" go way faster on race day than your long runs Adrenaline, baby!

This is my first training cycle doing race pace runs during the week, so I can't speak to whether it will actually translate into maintaining that pace for the whole 13.1, but I know for sure last training cycle my race day pace (9:46) was considerably faster than my last few long runs (10:18 m/m - 11.6 mi; 10:12 m/m - 10 miler; 10:04 - 9 miler). I am afraid my current calf issues might really screw with this half, but notwithstanding those issues, I was feeling really good about my race pace runs translating to a goal pace half.

[CallingAllAngels]

Sept 30, 2013 10:43:37 GMT -5 kams said:

What's the difference in pace between your long runs and your goal?

My goal is 11:00mm.  My 10-mile run was 11:45mm.  My 11-miler was about 12:30mm. 

[kams]

Sept 30, 2013 10:46:15 GMT -5 CallingAllAngels said:

Sept 30, 2013 10:43:37 GMT -5 kams said:

What's the difference in pace between your long runs and your goal?

My goal is 11:00mm.  My 10-mile run was 11:45mm.  My 11-miler was about 12:30mm. 

I think 60-90 seconds slower than goal race pace is just fine. If your pace runs feel good, I think you will be right where you want to be

[arch01]

I think it depends on you-personally, I am not able to bust out a race much faster than my training runs. I'm good for 5-10sec/mi faster max in a race compared to training runs. I know a majority of people can though. Most of my running group can drop 60+sec/mi in a race compared to our training runs.

[cinco]

My last half was a minute/mile faster than any of my long training runs. I usually save the speedier miles for mid week intervals or tempo runs. I aim to do these 1-2 x a week, and use them to gauge how fast I can run a race. Race day adrenaline is huge for me! I think as long as you are doing the miles and paces prescribed by your plan, you are golden. And really, if not, you have a goal for the next one.

[patches31709]

Sept 30, 2013 10:53:37 GMT -5 arch01 said:

I think it depends on you-personally, I am not able to bust out a race much faster than my training runs. I'm good for 5-10sec/mi faster max in a race compared to training runs. I know a majority of people can though. Most of my running group can drop 60+sec/mi in a race compared to our training runs.

Yeah I'm another person who isn't faster on race day. My last half, I had training runs of 8, 9, and 10 miles that all averaged 9:10mm. Race day was in the 9:30s. 

[runaways]

I'm having concerns about this as well for my upcoming marathon. There are just way too many variables for me to analyze - tired legs, heat, humidity, fueling. But that hasn't stopped me from obsessing over it since my last long run yesterday morning.

[gt7301b]

It always blows my mind but I usually don't have a problem running faster on race day. My 10 miler yesterday was at a 8:37 pace and I have been running my long runs around a 9:45 pace (even slower in July/August).

I think looking at your previous race results helps too.  If you are running 5Ks at a pace that McMillian says should translate to your half time you'll be fine.  If your shorter races don't match up with your goals it might be time to adjust the goals slightly.

[CallingAllAngels]

Thanks for the first-hand experiences! I haven't seen much a difference in my races in the past either, but I have really been concentrating on not going balls to the wall on my long runs this cycle. I'm not sure if that is going to pay off or not. I guess the only way to know for sure is to try.

I may try to run the last 1/3 of my 12 miler this weekend at race pace and see how that feels on tired legs. I'm getting scared/excited. I really want to have a great race!

[libbygrl109]

Thanks for asking this CallingAllAngels! It has been my one preoccupation as I've gotten closer to race day. My paces for my 9 and 10 mi runs have been close to the pace I have set in my head (my 11 yesterday just sucked, so I'm hoping that's a worst case scenario), and I've felt like I've still had something left at the end of each. I'm hoping that since my race will be mostly flat or downhill, and I've been training on hills, that it will work out for me. Good luck!

[G22]

I naturally run slightly faster on race day than in training. Unless its a bad run, which thankfully hasn't fallen on a race day yet. All that adrenaline and such.

[blndsnbrdr]

I think so - when you are in race mode and have the overall energy of a race around you you'll run faster. You'll also be fully supported and putting it all out there. You're not avoiding aching muscles the next day, you're earning them.

[katinthehat]

If you've been putting in speed work, tempo runs, intervals, whatever. As long as you've practiced running shorter distances over faster speeds, then it evens out with your longer slower runs. I don't know that it's probable to not do speed work and expect faster race times though.

In your case, I think you're spot on to hit your goal pace.

[spunkypenguin]

Yes - my training runs are WAY slower than my race pace. My average training run is 11:30-12:00. My half PR is 10:41/mi. I did no speedwork for my first half and still managed an 11:00 pace. Race day adrenaline is a powerful thing!