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Las Vegas 13.1 Race Plan

salzmadhsalzmadh
in General Training Discussions

Looking for the collective guidance for my race plan pacing next weekend.  Nutrition will be gatorade and a gu around mile 7 as that has seemed to work for the other 2 half mary's this year.

Quick background - Current vdot - 45.59 based off of a 10k last week of 44:37 (PR).  Which felt good the entire race (7:13min/mile)  Based on the data tool that gives me a HMP of 7:30.

My half marathon PR is 1:44:34 this past June prior to really dialing in my running, and about a month ago ran a 15k at 7:39 pace holding back the first couple of miles 

My goal for this race is to break 1:40.  There, I have made my goal public,  now I have to try to get there.  It seems like based on my vdot it is close to reasonable and based on the 15k a month ago also potentially feasible.  I used the marathon/half marathon excel spreadsheet planner and was able to come up with the following pacing plan.  overall, a little slower than the 7:30 HMP but in line with prior races.  Weather looks perfect in the high 50's at race start.

Thanks


Mile Calc Pace Real Pace
1 07:38 07:53
2 07:38 07:53
3 07:38 07:53
Split (1-3) 0:22:54 0:23:39
4 07:38 07:33
5 07:38 07:33
6 07:38 07:33
7 07:38 07:33
8 07:38 07:33
9 07:38 07:33
10 07:38 07:33
Split (1-10) 1:16:19 1:16:29
11 07:38 07:33
12 07:38 07:33
13 07:38 07:33
0.1 00:46 00:45
Total time: 1:39:59 1:39:53

Comments

  • [Deleted User][Deleted User]
    I just finished up a bunch of half-marathons in the past two months, and I've learned that knowing the course profile really helps. I think holding back on the first three miles is a good idea, but your actual pace will depend on the profile. The last half-marathon I ran had a fast downhill first mile, and while my pace was pretty fast, I held back in terms of perceived effort. Even if there are no major hills on the course, you might find your pace undulating slightly along with the course topography. From my experience, using effort as a gauge of pacing is more effective than obsessively checking my Garmin.

    If you have a time goal, it doesn't hurt to put a few seconds in the bank by speeding up on any downhill portions, but I like to keep myself in check by paying attention to my RPE.
  • Coach PatrickCoach Patrick
    I think your plan is perfect!!!!
  • [Deleted User][Deleted User]
    Looks like a solid plan. Here's hoping you can crank it up a little in the last 3 miles and really crush that target time. The profile is dead flat so it should be a fast course. BTW I hope to be about 5 minutes behind you :-). Have a great race !
  • salzmadhsalzmadh

    @ian - thanks, if i'm feeling good hopefully can increase the pace.  good luck out there with the 44k people

    @patrick - thanks

    @anson-looks like course is relatively flat,  i like the idea of taking advantage of downhills

  • jhbinscjhbinsc

    I think you can do it. Great on ya for planning your execution so well. One question, is this the old Vegas marathon course that started outside of town and descended all the way into town?

  • salzmadhsalzmadh

    no, new course, on the strip almost the entire way, starts at south end of strip near mandalay bay, north up to fremont street, back down other side of the strip to the mandalay bay.  should be a fun evening run on the strip.

  • MattAaronsonMattAaronson
    Make sure you do a warmup before the race. In my experience it will help you settle into your pace. You may find you don't have to do all of the first 3 miles at +15 sec pace. Of course you do not want to go too hot out of the gate, but +15 for 3 miles is not always necessary depending on how you settle into your pace. And I agree with Ian, you should look to crank it up in the last 3 miles. And in the last mile you empty the tank completely of course. Bes tof luck and I look forward to hearing the race report!
  • salzmadhsalzmadh

     Thanks everyone for all of your suggestions.  I had an awesome race and came seconds away from hitting my goal.  I ran a 1:40:05 which is a new PR by 4:29.  I had a blast running on the Las Vegas Strip at night despite the organizational challenges.  I'm thrilled with my time.  

    For a more detailed report go here: 

    http://iruncodes.blogspot.com/2011/12/rock-n-roll-half-marathon-race-report.html

    -David

  • [Deleted User][Deleted User]
    Congrats on your finish! Very nice job on that pacing and negative splitting. That homemade pace band is pretty clever too. I'll have to make one for myself someday. image
  • MattAaronsonMattAaronson
    Congrats on a great race. Man, you have a low HR for your age...I'm very jealous...
  • jhbinscjhbinsc

    What a great race! SO close. You'll be well under 1:40 next time!

  • salzmadhsalzmadh

    Jeff, Matt, Anson- the race was awesome, and I'm still smiling about the big drop in time

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