Half Race vs. Tempo

Interesting question as I'm facing a similar circumstance with a HM on April 16. I've also been doing similar work outs, although I think I'm handling them well and feel that I could continue on at the pace I'm doing the tempo's if necessary.

Personally, I'm feeling confident that I'll exceed my tempo pace in my HM, but I've got a couple key factors in my favor. #1, I've got 4+ weeks to go still. #2 and probably most importantly, the course I'll be running on is built for speed.

With no experience with the NYC Half course, I don't know if that is in your favor or not.

I would say that the element of competition is almost always in favor of a better performance than you can accomplish on your own in training. That said, is the course an X factor in your favor or not?

A 5-7 mile tempo run at half marathon pace will feel quite challenging. It is almost a race. The variable neither of you have mentioned is mileage. If you are running higher mileage you will be better suited to hit your time in the half. If you are running lower mileage it will be tougher. Keep in mind, it is easy to get pulled out too fast in a half marathon. Be patient and attack around mile 8.

Good advice *stipe, thanks.

*stipe wrote:

A 5-7 mile tempo run at half marathon pace will feel quite challenging. It is almost a race.

+1

Seven miles is a long tempo at HM pace. Particularly if you're in the midst of doing decent mileage.

Assuming you are doing enough that a taper makes sense, it's reasonable to expect that when you back off the volume a bit and get in the race environment, you can execute this pace for 13.1 on the day.

Definitely listen to Stipe and stay a tick over rather than under your goal pace until you come through 8 miles or so. Then, let it roll!

Damn. I love halfs so much I'm getting excited just typing about it.

Good luck.

Indeed. Thanks for the advice.

Think the course is a moderate plus. 6 mile hilly loop in the park (nothing excessive), 2 downhill out of the park and then last 5 slightly down but essentially flat. Last 3 are a straight shot south along the river, where wind is a big ?.

I peaked at 50MPW and a 16LR (have ~5 LRs of 13-14 since Dec). Obviously wish this was more in the 70 range, but have a job and family, and am getting old.

So, thinking of going out in 6:15, maybe even 6:20 if I can control it, and then working down from there.

Good luck in April.

take the first half easy so you feel good between the park and the highway. those miles will fly by and you'll speed up naturally with the same effort