I have a half coming up in 9 days. Current PR is 1:29. Course I'll be racing on is flat. I've been hitting about 47-50 mpw average for 11 weeks and here are a few of my key workouts:
1. Twice did 5 mile tempos on a lot of hills at 6:35-37 pace
2. 5x1000m @ 3:46 average
3. The Michigan (6:00-6:05 average on track work, and 6:13 average on tempo miles)
4. 4 mile tempo at 6:24 pace on hills.
5. Early in the training cycle did 2x 2 miles @ 6:30 average.
What do you think I'm capable of?
Hi, none of those sessions are great HM predictors, that is not to say that they aren't worthwhile sessions in advance of your race. How do they compare to what you ran before your PB? That would be the best guide.
Agree with this. Solid workouts but hard to know how they predict your half. I would say the shorter stuff suggests that you have the speed for something faster than 1:29. Mileage looks pretty good. Maybe something modest like 1:27? Think 1:26 might be tough unless you felt really comfortable in those 5 mile tempos.
They felt more comfortable than when I ran 1:29. I'm doing higher mileage and a much longer training cycle. 1:29 was off about a 4-week training cycle with low 40s mileage. My most recent workout was the 4 miles @ 6:24 which felt great and I don't think I could have hit that when I was in training for the 1:29. Honestly, most of these workouts (especially the 1000m repeats and The Michigan) I couldn't have hit when i was training for the 1:29.
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