hm race tactics for first timer...

go for even pacing. thats 6:06/mi for 80 minutes if you can handle that. i would try some 6-7 mile tempo runs at 6:05 pace to see if you have the ability. get in a long run or two of 14-15 miles and you'll be fine.

the race doesnt start until mile 10 so just keep it steady until then at 6:05ish pace.

calling 8 miles at 6:40 pace a hard day doesn't do it for me.

Just remember that the race begins at the ten mile mark.

Negative split the second half. Relax the first 10K; trust me and you'll be thanking me in 19 days.

+1

my best HM times came from pacing 10m at 10m pr pace and hanging on the last 5k.

Get some tenpos in at 6:00 pace to get the feel in the next 3 weeks and some 13 milers finishing with the last 2 around hm pace. For me i would run 6:08-6:12 for 8 miles then pick it up to 6:00 pace the last 5.

Sweet. Thanks everyone! I'll try a 6 miler tempo at 605 ish tomorrow see how it goes and do a a 12-14 miler on sat. Should I shoot for 8 min. Pace??? Or a lil faster for the long run. Everywhere I read people mention hm/5k or marathon pace... I have no idea if that means the pace I think I'm in shape in at the time being or my goal pace for that distance.... thanks.

I don't want to be a downer but it doesn't look like you've done enough training to feel comfortable at 6:00-6:15 pace for 13 miles and the race is only a few weeks away.

Starting a HM at a faster pace than you can handle can spell disaster. By mile 4-5 you'll know you're in trouble.

Usually the pace being prescribed is to be based off your current fitness. Not goal fitness. Your current fitness can be best derived from a recent race.

This might be helpful:

http://www.runbayou.com/jackdPrint.htm

Mgm- I appreciate the honesty. How can I best predict what pace I will be able to handle? I really don't want to find myself in trouble that early on in a race but I truly want to feel well spent to the max at the end of the race, which is why I wanted race tactics... any advice on specific workouts that will tell me what pace to focus on come race day? Thanks.

I think 6 at HM pace for a workout is overkill unless you are really well rested/tapered, and at that point, you might as well do a 10k tune up race instead.

I'd just do a 4 mile tempo instead during a normal training week. If it feels fast but not like a race effort, then it should be somewhat close to your capability for a HM.

As far as race day, even splits are likely best, but those tend to work better if you are more sure of your time potential.

The first few miles will feel easy, but dont be surprised if the last 3 are somewhat painful

You could start your long run at 8-minute pace, but I'd do a progression run and finish the run at 7-minute pace or faster. If you really are shooting for 6:05 pace, this should not be a problem.

1. DEFINITELY err on the side of caution with the pacing (i.e. run conservatively), and know that this will probably be REALLY hard to do for the first 3-5 miles. You'll probably feel awesome at the start and the pace will feel way too easy, but don't let that deceive you. I made that mistake and by the 5 mile mark I could tell I was gonna pay for it. I had even told myself I needed to run smart/start at a reasonable pace and try to pick it up, but like you I was new to racing that distance, and therefore didn't have any frame of reference for what my potential was and fell into the mindset of "I don't know what I can do, and this feels so easy, so I should just go for it!" against my better judgment. Don't fall into that trap! Haha. Especially since it doesn't seem like you've done a lot of workouts to indicate dependably that you are indeed in sub 80min shape.

2. Go out and run a 6-8 mile tempo, at a pace that is hard but controlled enough to where you can finish out the later miles strong (preferably faster than you started) while still feeling pretty decent. The pace you average should be somewhere around your current ability for HM.

3. Definitely get some of those long runs in if you haven't been already. 8min pace should feel ridiculously easy if you are in sub 80min shape. I'd aim for starting the first few miles at 7:30ish, then being at around 7:00 pace by the middle miles, and picking it up however much you want to from there just based off how you feel that day.

Good luck!

#1 here is good advice.

I would NOT recommend #2. 6-8 mile tempo at HM pace is too much, in my opinion.

As for how to determine what kind of shape you're in - any good 5k or 10k races this weekend? That's the best indicator.

Otherwise, you might try this workout about 2 weeks out in place of your normal long run. Add an easy warmup & cooldown. Then, run 4 miles at goal pace + 1 minute immediately followed by 4 miles at goal pace. For me, the 4 miles at goal pace felt very much like the last 4-5 miles of my half marathon race. And, the pace was identical.

If you do that workout, just make sure you take an extra day or two more than normal as easy days to make sure you recover fully.

My biggest advice is don't get so concerned with running workouts to figure out where you are fitness-wise, because you'll end up leaving your race in the workouts, and will be tired on race day.

Also, be conservative the first 2 miles. So easy to go out 10-15 seconds/mile too fast. Even pace after that has been the best approach for me. If you're able to pick it up at all after mile 8, you should have some confidence that you can finish strong. The times I've gone out too fast, I usually started feeling it around miles 6-8.

Good luck!

Great tips guys/gals... I will apply it to my runs leading up to the race and on race day as well... I definitely do not want to leave my race in my workouts which is what I did back in the day. I won't be able to fit in a race before the half because of my work schedule (fireman) but I will try the 2x4 miles with one minute break. the last couple of days I had been thinking of a workout consisting of 4x2 miles at 6 minute pace with one minute break. Had a good run today and felt strong at the end. just gassed but not totally spent... 8 miles in 52:18 (6:32 average) with splits of 635 619 617 623 640 632 649 639. This is by far the longest and fastest I've ran since '02...

yeah, you're gonna wanna shoot fer like a 1:25:00 first.

The best predictor workout is a 6 mile tempo run. If you can run goal pace, in trainers and by yourself, without feeling like you're going to collapse at the end...then you should be ready to go provided you have a strong enough base, mileage-wise, to support the 13 mile distance. That workout is not supposed to feel easy but it's doable.

The 4 x 2 mile workout is a good idea but that's used more for sharpening and tapping into race-day rhythm.

Considering I ran 8 miles yesterday at 6:32 average I took it easy today and ran 8 @ 59 min. Felt good throughout. I will do a 6 mile tempo on sunday when I get off from work. I'm on for 48hrs straight starting tomorrow morning and will try to put in as much mileage as I can both days... 6-10, should I run them easy to be ready on Sunday? Thanks. My only drawback to reaching my goal come the 19th is the mileage I've put in... I've never been a high mileage type of runner but then again I was fairly young. High school I did 25-35 mpw...

was the 8 mile run on a hilly course or hot day? because in all honesty your 6:32 average doesn't mean squat. you died after the 3 early miles around 6:20/mile pace. a more accurate gauge of how your fitness is would be the average pace for miles 5-8; which was about 6:40 pace.i'd suggest you start your race at no faster than 6:45-6:50 pace for the 1st 6 miles, see how you feel (you want to feel real good), then try 4 miles at 6:30/mile, then last 3.1 see if you have anything left. if that 1st 10 miles is "too easy" on race day, then the last 5k just think "that stupid old-n-crustyyy poster, doesn't know squat" as you hammer out a 17:45 or something last 3.1 and pass a bunch of people. you'll feel proper spent and it's more fun to finish strong than fade.your race is on the 19th? you don't want to kill it in workouts now (e.g. 2x4 at 6mpm), i'd say practice negative splitting runs. And maybe shorter tempo-like runs or intervals (1x4mile, 2x2mile, 4x1mile) at say 6:10mpm cutting down to ~5:45/mi to get used to a bit of effort. I'd say maybe two or 3 of these workouts tops before your race.good luck

runningagain wrote:

Great tips guys/gals... I will apply it to my runs leading up to the race and on race day as well... I definitely do not want to leave my race in my workouts which is what I did back in the day. I won't be able to fit in a race before the half because of my work schedule (fireman) but I will try the 2x4 miles with one minute break. the last couple of days I had been thinking of a workout consisting of 4x2 miles at 6 minute pace with one minute break. Had a good run today and felt strong at the end. just gassed but not totally spent... 8 miles in 52:18 (6:32 average) with splits of 635 619 617 623 640 632 649 639. This is by far the longest and fastest I've ran since '02...