TMC92 wrote:
For those who have asked...
Mile PR is 4:53 at age 33 indoors. I have ran 16:58 for a 5K on a very fast, non-certified course on a 40 degree day in October about 3 years ago. 29:56 for a 8K earlier that year.
I've been running for about 8 years...averaging about 40mpw.
Height and weight: 6-2...and I bounce around 159-167 lbs depending on miles, heavy eating days, weeks off, hot summer running, etc.
Wow these are mega red flags. You can run a 4:53/16:58 but can't break 1:30 while weighing only 160-165 at 6'2 and running 50-60 mpw? You should easily be breaking 1:25 at this point, and honestly 1:20 should be in the cards.
Are you sure there isn't a component of your training that you need that is just mental? This is not to take a jab, but there's such an important part of half marathons of learning to push through pain around the mile 8 mark. I pretty much start red lining at that point. Something to think about, but I doubt it given you can run fast 5Ks. Otherwise, there is something seriously wrong with how you are training because everything says sub 1:25.
I would highly recommend doing all your threshold stuff based off your current half marathon fitness of 1:35, which means 20 minute tempo runs or cruise intervals like 3x2mi or 6x1mi at 7:05 pace. It may seem painfully slow to you, but there's a good chance you are just running your best races in training.
One other thing to consider is fast finish long runs. Something like 12 miles around 8:30 with your last 3 miles at 7:00 pace.