Hilly half in a week. Pacing advice needed

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2 years ago 07/28/2023 11:16am EDT

mapmyrun.com

Grandview Yard Half Marathon Final Version

Route from MapMyRun

Link:www.mapmyrun.com/routes/view/533134906...

My goal initially was 1:40 but may adjust it to 1:45 due to heat and humidity (72'F at the start and 60% humidity). There is 344 feet of elevation gain and hills at 3, 5.5, and 10.5. This is not a goal race but rather a fitness check to see if I can get to 3:20 again this fall and dip under it by 2 seconds.

Is this realistic? Go out the first few at 8:00 (come in at 5k around 24:50), then taper down to 7:50-7:55 for about miles 4-10, then try to run 7:40-7:45 and finish strong the last 5k to get under 1:45?

In cooler weather, 1:35 would probably be doable. Just going for 1:45 as a baseline goal and seeing how much under I can get that!

2 years ago 07/28/2023 1:33pm EDT

re: jecht

Sounds like you have a good idea of what you need to do. It’s smart to adjust your goal based on the temperature/humidity. It’s not an easy thing to do but probably best to manage expectations. But of course if you’re feeling good day of anything is possible. Go out slow, make sure you’re hydrating/taking electrolytes early and regularly, and see how you feel. Don’t push the hills, try to run in shade, pour water on yourself to keep cool, etc. Luckily the elevation profile isn’t that terrible- I’d just keep your effort on the hills the same so your HR doesn’t get too high unnecessarily. Good luck!

2 years ago 07/28/2023 1:38pm EDT

re: Kea

Kea wrote:
Sounds like you have a good idea of what you need to do. It’s smart to adjust your goal based on the temperature/humidity. It’s not an easy thing to do but probably best to manage expectations. But of course if you’re feeling good day of anything is possible. Go out slow, make sure you’re hydrating/taking electrolytes early and regularly, and see how you feel. Don’t push the hills, try to run in shade, pour water on yourself to keep cool, etc. Luckily the elevation profile isn’t that terrible- I’d just keep your effort on the hills the same so your HR doesn’t get too high unnecessarily. Good luck!

Thank you! I am going to see if a truly conservative strategy pays off and I can have fun from miles 10-13 (all downhill).

It's a new 13.1; they didn't have it last year. They only had 5k and 6.55 (?) mile races.

This post was edited 28 seconds after it was posted.

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