If your fitness level is good, and you are smart about a run-walk-run strategy, you will save enough energy for miles 8-13.1. These are Splits you would have to do to complete in 4 hours: Mile 1: 00:18:19 Mile 2: 00:36:38 Mile 3: 00:54:57 Mile 4: 01:13:16 Mile 5: 01:31:36 Mile 6: 01:49:55 Mile 7: 02:08:14 Mile 8: 02:26:33 Mile 9: 02:44:53 Mile 10: 03:03:12 Mile 11: 03:21:31 Mile 12: 03:39:50 Mile 13: 03:58:10
This to me looks like walking all the way. If you are comfortable doing 12:30 pace for 7 miles, this is what the race predictor would estimate your finish to be:
Based on 00:12:30 per mile (7 miles)
Predicted Times for Other Race Distances (Predicted paces are based on a formula developed by Pete Riegel and published in Runner's World)
So since you have slacked in your training, shoot for a 13:30 average pace for the first 5 miles using run-walk-run, then run your last 7 at 13:00 or better.
You will do great. I have found these predictors to help me stay at a pace that is comfortable for me.
GOOD LUCK! and HAVE FUN! You will make it to the finish line.
Edited by: MBTEPP at: 6/6/2014 (11:19)
MB I am not lost, I am exploring. ~Jana Stanfield
Chicago HM 09/07/14 PR 2:35:53. Friendship 5k, 07/16/14 PR 31:24. Chinatown 5k, 07/12/14 Rotary Run 10K, 06/07/14. Chicago Spring HM May 18, 2014. PUC Spring Fling 5K, 04/19/14. Asheville, NC 1st HM, March 16th, 2014. Warm your Heart 5K, feb 23, 2014. 10K Hero Half, Oct 2013 1:07:34, 1st in AG. PR.
Like CASSIOEPIA talked about the crowds and the race atmosphere that will help a lot. A lot of times it is more mentally challenging than physical. Once you get to the 6 mile marker think of it as you just reached a 10k. Then start breaking the course up into 2 5k's left or something like that. If you think of it as another 10k to go you might get discouraged.
I have no doubts that you will finish within 4 hrs. Enjoy and have a great race! Determination goes a long ways
If seven miles was your furthest run, and your training hasn't been very consistent in the past few weeks, then you will likely need to do some walking, especially at the end of it.
I'm going to say that you could still start this half, and enjoy the process --- the crowds, the race atmosphere, the fellow racers, the food afterwards!
If you finish within the four hours, YAY!!! And if you don't, then you can still complete it on your own terms and have something better to shoot for next time. You won't get a medal, but you can still call yourself a half-marathoner.
Life will happen during each training period, and very few people will get all their runs in that are listed on the schedule. Do the best you can, and at least you have a partner in the same boat who you can give and receive support from.
So ... my friend and I signed up for a half marathon about three months ago.
We were training REALLY well for the first two months - it was great! Two short runs and a long run per week, with cross-training in between.
Unfortunately, we're both teachers, so our standardized testing, end-of-year crazy murdered the progress we'd been making.
Well, Sunday is our half ... and it's a trail half that's considered "moderate difficulty." (The Washington, D.C. North Face Endurance Challenge Series.)
The time they've given everyone to finish is four hours.
We can easily run seven miles without any issue. Do you think the half will be impossible to complete within that time frame? We are both incredibly worried about the DNF showing up on our time stamps. We generally run 12:30-14:00 miles at a comfortable pace ... mathematically it should be fine, but we are slightly panicking ...
Any advice (even "wow, you guys are dumb ... just keep moving!" haha) helps!
Thanks guys! :) I'm excited to be a part of the 13.1 club!
Reinvigorated. 2013 was part one. Now it's time to finish the job. :)
Starting at 282.2. Glad I caught it before it caught me!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.