Sub 2:45 Full

jonesie022 wrote:

The half personal best is from May, the 5k/10k were recently in July.

Yeah, I have been running in the 5:55-6:05 range for my tempo runs and hitting about 6:25s on my marathon pace runs of which nine miles has been my farthest thus far.

Did a set of 7 Yasso 800s yesterday on a track and hit about 2:47 average with a 400 (2 minute) jog recovery. Was a little humid, but I have done this workout every third week and increased from 3-7. Haven't been slower than 2:50 yet.

There is a half 5 weeks out in my area. Suggest I run it? All out? @ marathon pace?

That sounds perfect- i would race that half all out (No big taper just a couple days easy before) and then come back and determine goal mp. Based I think "Domoremiles" posted some good training ideas. I don't think you need the Yasso 800s or workouts like that really at all right now. It's also unclear to me how you are running 7.5 miles at ~6:00 pace but only 9 at 6:25. It's hard to say about the 2:45 because we don't totally know where your fitness is at now compared to when you ran the 2:53 or when you ran the 1:19 high in May

Thank you for the reply!

I agree but I also just like a race or two for just fun and to break up the day in day out stuff alone mostly!

Agree with slo-twitch. Run the half -all out, no holding back. Then you will know what to aim for when it's time for the marathon. 1.18 flat with good marathon training behind you and 5wks to goal race, you should definitely go for 2.45.

My workout program (Higdon) has not called for anything longer than 45 minutes at tempo pace (it builds to 50 next week) and nothing longer than 9 miles at marathon pace. It hits 10 in two weeks.

I definitively "could" hold 6 minute pace for 9 miles with relative ease and could hold 6:25 pace much longer also.

In my half in May I averaged 6:12 pace for the first third, 6:06 through the middle and about 6:02 towards the ending third, this giving me the high 1:19.

I always love the adrenaline rush of passing folks in the latter half of the race which I think is one of my reasons for being conservative early.

Columbus is October 18th and there is a half locally in my area on September 12th. It will be a fairly small one as anything from 1:13 to 1:25 has won it and 1:30 places in the top five. I could be lonely up front but the race is only in its fourth year.

Did 7.5 in 44:49 today with relative ease. 6:04/6:02/6:01/5:52/5:54/5:58/5:58.