Slornow and Wannabefaster's Summer Group-CLOSED (Page 7)

Just a 30 min run with 6 x 30s strides for me today at lunch.  I had to cut it a bit short (supposed to be 40 mins) but I had a meeting scheduled for right after lunch.  I finished the run, skipped the shower, jammed some food into me and hurried to the meeting room only to find out we had been bumped at the last minute.  *sigh*

So, here's a question for everyone.  How do you pace a half marathon?  

I just got my race plan from my coach for the HM this weekend - it's pretty much exactly what I expected and what I will be using on race day.  I'm just curious what others do.  Do you start at an easier than goal pace and build up, just try to stay steady or go hard and hold on for dear life?

My best HM results have come from basically holding just above target pace and then trying to hammer the last 5K.  It really depends on the course, though...here in Baltimore our HM has a net uphill for 10 miles and then a pretty good downhill for the final 5K, so that race plan is easy to follow.

The nice thing about training gains is that they are easier to maintain than to attain, so you can hold your fitness while dropping mileage some.  As for your specific situation, yes you can easily drop to 15 miles one week (in fact, I would recommend doing this every 3-4 weeks anyway...) and go back up to 25-28 without issue.  If it's a month of 15 mpw, then maybe you would have to build up a little.

In the context of training for a triathlon, there's always a balance we need to find.  My training plan was similarly run-focused until the end of March where I was around 25 mpw.  At that point I realized than you need to swim and bike to even GET to the run , so I dropped down to about 18 mpw and built up the bike and swim volume.  I know my run is still sharp; I ran a PR 5K a couple of weeks ago during one of my recovery weeks.

A word of caution...watch the long run mileage as a percentage of weekly volume...for tri training it shouldn't be more than around 35% of your weekly volume and for purely running 30%.  Going too far (and adding run intensity without knowing what you're doing...) is how a lot of running injuries happen.

I've had that happen more times than I can count.  <facepalm>

At least you got out there, anyway.

For me -- I like to try and go out the first 6-7 miles slightly above goal pace, as I tend to drop off as I fatigue, so the theory is that I'll make it.   Usually works ok for me.

The 'experts' seem to say just the opposite, run negative splits.  Start out slower and then build pace.  I'm starting to believe that more and more.  As I start ANY run, if I start out a bit slower, it's much easier to run faster at the end and get it done.   YRMV... (Your results may vary).   I'm trying to focus on the negative split more and more though.

Got My Swim ON!

My wrist that is.   First swim today with the new play toy -- My Garmin 910XT.   Was so nice to not have to remember how many laps/yards I did in a set, just simply clicked the lap button and there you go.   Admit it felt a little strange at first getting in the water with a Garmin on my wrist, because with the 201 and 305's that I've had, the water as an absolute NO NO!

Swim was good.  Best pace 1:58/100 and average about 2:13/100.   Not my fastest swim ever, but today was planned as active recovery, and I was also playing with the new toy a bit trying to understand how it worked in the water.

I'm a happy camper.   I even was able to get the ANT agent and Garmin Communicator to work on BT, so no upload to Garmin Connect and export.   Don't know what I did, but I came home, powered up the 'ol PC and boom -- magic.   It was there!   Was sweet!

Pretty good track workout tonight. Plan was for 8X400 @ 6:30/mile pace on 400 easy. Was able to do all intervals at 6:00/mile or better pace. It hurt but once the first few were sub 6:00 then I felt like I "had" to push the rest. It was hot and humid. Would have been a nice day in the middle of the Summer but the first couple of weeks when the heat and humidity kick in always hurt.  I have felt flat and a little "burned out" this week. Our big local tri is 5/30. It's a team points race and there are 40 guys in the 50-54AG....definitely an "A" race for me. Hoping to take a couple of easy weeks after that to recharge the batteries a bit.

Anyone racing this weekend? 

No race for me this weekend.  Traveling -- But will get a nice run in  sunny southern California.  That'll be good

Good run for me today.  Not a negative split like I was hoping, but best overall time at the distance in quite a while.   I'm encouraged.

SLORNOW -- We may have to change your nick if you're putting in 6:00 paced 400's -- That's killer fast...  GREAT JOB.    Sounds like you're primed for your race next weekend!

The ANT+ stick?  You should be able to pick one of them up at REI or a bike shop, or order it from Amazon, Clever Training, or any of the online web sites and get it pretty quickly.

I agree with the comment that it depends on the course, but I go out at just below threshold (mainly RPE, but with an occasional glance at HR) and try to goose things up the last 2-3m depending on terrain and how I'm feeling.  If I start out too hard (e.g. above threshold),  I almost always fade at the end and that drives me nuts.

While some of you are sweltering, it was 43F this morning at our Lake House.  Instead of freezing, I hit the CT .  It is supposed to warm up to the 70s for the weekend so I am determined to ride outside now that I've been cleared to do so.

Question for the group:  would you OWS in 47F?    The ice on our lake went out on 5/15 and that is the current temperature.  I've swam in the low 50s for a short time just to keep up the Memorial Day tradition, but this would be a new and very cold experience!