First half marathon...how should I run it?

[Scarpozzi]

I'm running my first half this weekend. I have to post a time to get my corral set for the marathon I signed up for early next year. My cousin ran a half marathon back in February and posted a time of 1:49:16. The marathon we're running has 17 corrals, so I'd like to match his time (if possible) so we can start around the same time for the marathon instead of being separated in a sea of 27k people.

My pace average is going to need to be 8:27 min/mi or faster. Does anyone have any advice on the best way to run this with negative splits that will leave me with enough gas in the tank to finish? I've got some caffeinated honey stingers I plan on taking at miles 5 & 10.

I'm thinking about hitting the first 2 miles at a 9:00 minute pace, then dropping the second 2 miles to 8:45 (max), the next 4 miles to 8:30 (max)....then 3 miles at 8:00....then open it up for the finish. I can run a sub 7 minute mile, but don't know how long I can sustain it when I'm gassed. My concern is to balance the run, but haven't ever attempted to run a race like this. My mind is in it because I want that time...I'm curious to see if I just give up at some point...hah.

Does anyone have any advice or suggestions?

 

[vi edit]

What kind of training have you done? Have you done any distance pace runs? What sort of pace can you realistically maintain for 9+ miles?

With a race that size pacing the first mile is really tricky. Sometimes the crowd speeds you up, sometimes it slows you down. With a 13 mile race you have plenty to time to recover a slow start but are dead in the water if you go to hard and deplete your energy stores.

This sort of stuff really should be figured out with your training though
How much have you prepared for it?

 

[vi edit]

Also, have you taken the energy packs during your training? If you aren't used to them, you may end up shitting yourself or getting cramps. People react to them very differently.

 

[Scarpozzi]

I've been running 15-22 miles per week since June 30 when I started. I'm doing a twice a week insanity fitness class that mixes a lot of high intensity aerobic workouts with some speed work/resistance running and calisthenics. I usually run Monday, Wednesday, Friday and a long run on the weekends.

I've tapered the last few weeks. I did 11 miles (longest distance to date) @ 10 minute mile where probably 3 miles of that was up a 2%+ grade. I ran 8 miles on the same course the week after that @ 9:20. I used energy chews on these runs. I have a pretty strong stomach...the only thing the chews did was make me burp because I sipped water with them from my running belt.

I ran a 10k last weekend @ 56:03, but wasn't racing the course. I was saving up for this coming weekend and went into the race without a goal. My right knee started bothering me, so I stopped to stretch a few times during the run. My running cadence was actually somewhat slow and my stride was over 4 feet on average. (I'm 6'4"/212) I ran the first mile at a 9:00 pace warm up, then sped up. I felt pretty comfortable running around the 8:30 pace, but was kind of on cruise control. I didn't fuel any because it was a 10k. I basically ate a banana and had 4oz of Gatorade to fuel that run. Miles 4-5 are where I lost ground due to stretching. I think I can run through a little pain in this race to post a better time.

I have 16 weeks from Sunday to train for the marathon I'm running...so my weekly mileage goals are going to increase next week or so once I recover from going all out on Sunday.

My training has helped me cut 18 lbs in 2.5 months.

 

[ControlD]

What kind of training have you done? Have you done any distance pace runs? What sort of pace can you realistically maintain for 9+ miles?

This is pretty much all you need to know. I know for me, my long runs tend to be in the 9+ minute per mile range (or higher) and trying to drop 45 seconds a mile over a 13.1 mile coarse is not realistic. Even if I could, it would probably just about kill me, or at least it would kill my training for next couple of weeks.

My approach to every new distance has always been to simply run as fast as I feel comfortable and gauge my time afterwards. The time for busting out an epic PR is generally not the first attempt.

 

[vi edit]

Yeah, I think there's some reality here that you are/recently injured and not prepared for this. At least at the pace you want.

To really test this out you needed to be doing this 6+ weeks ago. On your long runs you needed to taking a few of them and running at a relaxed pace for the first half and then winding up to a "race pace" or faster for the 2nd half and testing to see just how much you had in the tank.

If you haven't trained at (or know what that pace feels like) then expecting it to happen during a race is setting up for failure.

I think your time is unreasonable and if you've had to take time off for an injury and stop in a race as recent as last weekend that was less than half the distance of a half marathon you are going to really be setting yourself up for a much longer lasting injury.

I think it's better to suck up the entry fee and the pride and skip this one. Save the disappointment and injury risk and plan for another one when you are healed up and coming in with a solid base.

 

[Scarpozzi]

No pride involved. I have to post a time by Oct 6 or be stuck in the last corral and this was the latest half on the calendar within a 150 mile drive from home.

I know I'm not ready, but that's why I was asking about pacing strategies...trying to get knowledge from those who may have tried to maximize efforts.

I'm going to stick with negative splits as my strategy going in and use the first mile or two to get my legs warm, but after reading what Dave said, I may step that pace up a little quicker. Starting at the 9 minute pace may be coming out too slow to overcome the lost time to hit an 8:27 average I'm shooting for.

 

[gar655]

No pride involved. I have to post a time by Oct 6 or be stuck in the last corral and this was the latest half on the calendar within a 150 mile drive from home.

I know I'm not ready, but that's why I was asking about pacing strategies...trying to get knowledge from those who may have tried to maximize efforts.

I'm going to stick with negative splits as my strategy going in and use the first mile or two to get my legs warm, but after reading what Dave said, I may step that pace up a little quicker. Starting at the 9 minute pace may be coming out too slow to overcome the lost time to hit an 8:27 average I'm shooting for.

Based on the times/pace you've provided you will not make 8:27/mile pace for a half. Sorry.

 

[ControlD]

No pride involved. I have to post a time by Oct 6 or be stuck in the last corral and this was the latest half on the calendar within a 150 mile drive from home.

I know I'm not ready, but that's why I was asking about pacing strategies...trying to get knowledge from those who may have tried to maximize efforts.

I'm going to stick with negative splits as my strategy going in and use the first mile or two to get my legs warm, but after reading what Dave said, I may step that pace up a little quicker. Starting at the 9 minute pace may be coming out too slow to overcome the lost time to hit an 8:27 average I'm shooting for.

I just want to clarify what I was trying to say in my earlier post.

What I meant was, based on your 10K time and your training times I think it is going to be tough if not impossible to hold a 8:27 pace for 13.1 miles. I think you should set a more realistic goal for your first crack at a half marathon. Being in a slower starting corral isn't the end of the world and in fact may be where you are supposed to be.

However, at the same time I probably don't have the racing chops to say it can't be done. I am slow at longer distances. I can hold my own plus some with the other 45+ year old men in 5K and 10K races, but not at 13.1 and higher. I'm just not that great at long races. I can run a 5K in just over 22 minutes and a 10K in under 50 minutes. If I were running a half right now I would be thrilled to break two hours. That's a 9:09 pace. My 12 mile run last weekend was at something like a 9:45 pace, so I think my goal is realistic. Hoping to run it much faster probably isn't.

But hell, go for it if you think you have it in you. This will be a good test if nothing else. Just listen to your body. If your knee is sore AT ALL during the race, you need to shut it down or else you are going to wreck your marathon training. If you kill yourself trying to hit 8:27 you are going to wreck your marathon training. That is exactly what happened to me last year right about this time and I wish to hell I had dropped out of my half but instead I was on the shelf for about 6 weeks. Keep your focus on the end goal which is the marathon and not this half or what corral you will be starting in.

My wife is a marathoner and she runs halves for training but she always runs them at an easier than race pace.

Good luck! Make sure to give us a race report!

 

[Capt Caveman]

OP, do you know this course? Unless, it's a completely flat course or you're familiar with it, strategizing your pace is unrealistic. And without knowing the course, nobody here can give you pacing advice. I'm running a half marathon in several weeks, the first half of the marathon is mostly downhill, making the 2nd half of the marathon uphill and the last three miles straight uphill. And if you had to stop to stretch during your 10k last weekend, I would try and take it easy during this half.

Starting in the same corral for your marathon isn't going to mean much if you're not going to be able to maintain the same pace.

 

[|JosephB17331|]

Good luck!
I'm running my first HM on November 1st

 

[Scarpozzi]

Not a completely flat course. The first 5 miles is about a 200 foot drop and the second half gains it back. That's the same as my training course, but my course actually has more grade and gradual inclines/declines before the decent/climb. I run faster uphill because my calves have to pump on the climb...when I descend, I stretch my stride, drop my cadence, and coast to conserve energy. I have to really concentrate when going downhill not to lose speed.

I guess my negative split plan is the best for this course so I can save up for the climb and hit it hard half-way through. I'm going to try drinking a pot of coffee before the run on an empty stomach and hope that I don't end up like this guy:

 

[|JosephB17331|]

How did you do?