NYC Half race strategy

bump. Race is next weekend

If Ritz is still running it just try to keep him in your sights and you'll do fine.

YES

Don't get p1ssed off and try weave around the 6,000 runners in front of you a the start, just run with them and let them control your pace. By the time you reach the top of Harlem Hill the race should have thinned out, after which you'll only have 3 moderate uphill sections left.

Thanks for the response.

I'm hoping that the start isn't a total $hitshow given that I'll probably be ahead of 80% of the people at the startline.

What pace would you target for the loop in the park, the middle two miles (which seem downhill) and the last stretch down the west side? I am thinking about 10 to 15 secs above target pace for the first 5 miles, then 10 secs below target pace for the final 8 miles.

Going for a PR here assuming the weather clears up so I am trying to eek out every advantage.

The two middle miles will not feel downhill, I had to go look up the elevation maps to see if these are really even downhill because I don't remember them as being downhill, still not sure I believe the maps I've found (can't find an official map with elevation).

Anyway, take the park easy, but it is really only bad until 4.5 miles in, at around 4.5 you hit the top of the hill by the reservoir and you have a downhill out of the park and then a very flat.

The first hill will be ~3/4 of a mile in and you won't even feel it. You will have a nice downhill leading up to harlem hill. Harlem hill is also ok, a bit tough, but the toughest part is after the next downhill. The hills on the west side are tough, and it is more of a grind than harlem hill as it goes on for a while.

I would shoot for 10-15 seconds slower on this section and start making the time back after the 4.5 mile mark. The rest of the course is nice and flat, One sharp turn to get on the westside highway, but that's it. You can cruise all the way down to the finish.

1: Keep it at goal pace, but don't worry if it's a little faster. Actually nice that it begins on Cat Hill. You won't even feel it, with the adrenalin from just crossing the start line.

2 & 3: Faster than goal pace. Be careful not to let it go too much. This part is easy, especially mile 2.

4: This and part of mile 5 is the toughest part of the course. A little slower than goal pace. Don't be afraid to back off a bit more if you feel like you're pushing too hard.

5: At goal pace. Once you get to the top of the last hill (I think around 86th st) you should speed up as it's a long downhill.

6: Faster than goal pace. There's a small hill after the 72nd st transverse, but no big deal. After that, downhill.

7 to end: Flat. For 7 and 8 keep it steady at goal pace. If you use a GPS watch to monitor your pace, don't rely on it here as it won't work.

8+: If you feel good, push it to the end. Hope that if there's wind on the west side highway, it's from the north.

This is a good course to PR on. Good luck!

Very helpful...thanks.

Good point about the wind on the west side highway. I don't know which way it typically blows but that will probably be a big difference-maker in terms of hitting my goal.

bring throw away clothes if it is cold on race day- the baggage drop is early and far away- froze my ass off a few years back. don't blow you load early in the park hills- plenty of work to do when you get out

It all depends on the wind. Usually this time of the year the wind's still blowing from N, so you will have it in your back after the first 3 miles. Expect blazing fast time then.

I think you should go all out on the first few hills, like 100% sprint, then recovery jog from mile 5 to 10, a couple of miles at HM pace (don't worry if +/- 10s /mile), all out again from 12.5 to 13 and walk the last .1

I think thats by far the best strategy you can use to set a fat PR

Thanks, esp to half right for the mile by mile breakdown.

I am in the same position as the initial poster. First timer.

Any tips on toilets, how early/late to line up, start line logistics, etc? I am freaking out! Thanks.

My experience is that the NYRR people are better at policing corrals than most other race organizers.

James75 wrote:

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I'm hoping that the start isn't a total $hitshow given that I'll probably be ahead of 80% of the people at the startline.

. . .