pacing for HM race and performance predictor

Training Advice/Discussion General

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10 years ago 05/05/2015 12:32am EDT

Hi,

I'm 31, male, 6ft, 70kg. Have been running 80km per week (50mpw) consistently for 2 months, 50km per week for 8 months prior and less before this. Doing 1 speed session, temp and 1 long run (20 - 30km) a week. The rest is easy km's with strides.

I ran a flat half marathon last weekend and developed pretty severe abdominal cramps (shallow breathing) around the 15km mark, I think I hit the wall a bit and slowed towards the end. Ended up running 1:26:56, a bit slower than I think I am capable of.

The run was middle of the day and pretty hot (~25deg C) in direct sun, so I think this may have been a factor in poor performance.

I'm pretty slow,

5K : 17:48

10K : 39:10 (a while ago)

Recently ran a tempo run 13km at 4:05 min/km (6:30 min/mile) and this felt comfortable, ran a long run the next day which felt fine.

I have another HM in 3 weeks, so am just wondering if my goal of 1:24ish is realistic?

I started out at around 4:00 min/km (6:30 min/mile), dropping to 4:30 min/km (7:12 min/mile) after the 15km mark.

Was my pacing out? i.e. started too fast?

10 years ago 05/05/2015 12:48am EDT

re: seek_HM_advice

BTW ran 1:34 HM 9 months ago, and long runs are between 20 and 30km weekly

10 years ago 05/05/2015 2:55am EDT

re: seek_HM_advice

You don't hit the wall in a HM, you start too fast and gas.

Try going out at about 4:05 pace in the next one, if everything is going well then increase the speed after 10-15km. Sub 1:25 should be doable, faster would be ambitious and risk blowing up again.

I wouldn't fancy running a half when it's 25 degrees, so hopefully the weather is cooler next time for you.

10 years ago 05/05/2015 8:48am EDT

re: seek_HM_advice

The half is actually a better indicator of 10K fitness than marathon. BUT the general rule is double your half plus 10 min.

10 years ago 05/05/2015 9:17am EDT

re: seek_HM_advice

yesh I had a few splits that were 3:55 at the start so I think going out too fast is spot on. Next HM will be earlier and cooler, will take your advice and start around 4:05min/km and pick it up towards the middle/end if possible.

On marathon time, I'm doing one in about a month and a half. Doubt I'm capable of 2:55, more like 3:10? Too few km's for sub 3:00 I think.

10 years ago 05/05/2015 9:56am EDT

re: seek_HM_advice

Do some more LT work in the range of 6:15-6:30 per mile pace. Long repeats with short rest. Cruise intervals will help.

10 years ago 05/05/2015 7:21pm EDT

re: seek_HM_advice

Ok will do.

I was doing 3 x 3km @ 3:55 min/km (6.25 min/mile) with 1km jog between but replaced this with a tempo run (10 - 13km between 4 - 4:05 min/km).

I might alternate these then, and shorten the rest on the 3 x 3km...

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