Can we talk half marathon pacing?

[runaways]

My race isn't for 2.5 weeks, but I'm bored at the moment, so.

I haven't run a half since April. I came in just under 2 hours with a gimp IT band/knee. Since then I have trained for and run Chicago (4:23) and I'm back in the game for Houston, doing plenty of speed work this cycle. Tempo runs a la Pfitz of 5-6 miles each in the middle of longer runs at about 8:10-8:15. I think I'm probably set for a PR, but I don't know how ambitious to be. And I should add I'm totally okay with not completely killing it - I don't think a sub-1:50 is in the cards for me yet.

Since I don't have a specific goal in mind, I haven't thought too hard about and don't really know how fast to go out. Really I just need some idea of where to start. I was thinking maybe around 8:40/mile (that's about a 1:53:30) and speed up in the second half if I'm feeling good? Would you plan to run faster? Slower? Thoughts?

Cheers!

ETA: I'm not really tapering. I'll be doing 17 the weekend before, but taking an extra rest day leading up to the race.

[gt7301b]

I'd go out conservativly, say 8:40/8:30 and pick it up in the second half. We are about the same speed and I went out too fast, but at a sub 1:50 pace, this weekend and miles 5-9 were painfull. I was still able to pick it back up in the last half (would that be quarter:P) and finish in 1:54:30, but I think I could have knocked at least a minute off if I held back a little in the first two miles. I also tried to stay with he 1:50 pace group, but they were running at close to a 1:48 pace.

[runaways]

Nov 19, 2013 15:10:23 GMT -5 gt7301b said:

I'd go out conservativly, say 8:40/8:30 and pick it up in the second half. We are about the same speed and I went out too fast, but at a sub 1:50 pace, this weekend and miles 5-9 were painfull. I was still able to pick it back up in the last half (would that be quarter:P) and finish in 1:54:30, but I think I could have knocked at least a minute off if I held back a little in the first two miles. I also tried to stay with he 1:50 pace group, but they were running at close to a 1:48 pace.

This is really helpful, thanks!

[katinthehat]

what race are you doing?

always start conservative and pick it up as you go out.

[runaways]

Nov 19, 2013 17:12:26 GMT -5 katinthehat said:

what race are you doing?

always start conservative and pick it up as you go out.

I'm doing BCS over in College Station. I'm just having a hard time deciding how conservative is conservative without being too slow.

[wanderlustmom]

I like the other ladies advice ( I've only done one half) and my next goal is sub 2. You are doing great, I agree to hold back.

[osulori]

I think your plan of starting out around 8:40/mile and picking it up in the second half if you're feeling good sounds just about right. Good luck at your race!

[katinthehat]

is it a hillier course than what we run here? that might need to factor in too

[gt7301b]

Nov 20, 2013 8:53:20 GMT -5 osulori said:

I think your plan of starting out around 8:40/mile and picking it up in the second half if you're feeling good sounds just about right. Good luck at your race!

I'd aim for 8:40, knowing that I will end up going out a little faster, cause I always get pumped up at races.

[runaways]

Thanks guys!

katinthehat, the elevation chart looks like about 50 to maybe 70 feet of gain. So, slightly, but not excessively so. I've done several runs over there and never had too much trouble.