Half Marathon Running Pace

My goal for my half is to average 5:45 per mile for the entire race.  This comes out to be 1:15:20.

Of course there are other factors which will play into my race pace come race day like whether the weather cooperates or not.  If it's 60 degrees and partly cloudy at the start with little wind and maintains those same conditions that would be perfect, but chances are it'll be windy and in the 70's if not warmer being that May is typically a HOT month.  Another factor which could be a possible challenge to overcome is how I feel come race day.  Will I let my head get in the way and tense up, get too nervous, go out too hard, not stay relaxed?

There are many factors which could effect my overall pace, but I'm fairly confident this is an attainable goal.  Worse comes to worse I'll average a 6:00 per mile pace and will learn from this experience and try again!
You may be wondering how I was able to calculate this pace.  There are countless pace charts on-line which will tell you mile by mile what time you should be at until the magical 13.1 mile marker.  I attached a couple of these links to these pace charts for your convenience.

Half Marathon Pace Chart 1

Half Marathon Pace Chart 2

Building a Solid Base

When I focused my attention onto this one particular race 6 months ago my goal was to reach 75 miles ran in one week by the first or second week of April with a long run of 14 or 15 miles.  I'm currently at 70 miles with a long run of 13 so I'm pretty much on schedule.

Building a good base is key for longer races and takes time.  When I first began training in December I started at 30 miles a week running every other day.  Then I would build two weeks then drop my mileage back down again for a recovery week.  For example, if I ran 30 miles one week I would run 35 the following week then drop back down to 30 for my recovery week in my 3 week set.  This way you keep your legs, body, and mind sharp without straining your body too much early on.

I prefer this 3 week cycle because I have found it to works best for me and keeps me the freshest.  The next couple of weeks I plan to hit it pretty hard then will begin to taper for my race since it's only one month away come Thursday.

There are many websites you can checkout how to train for a half or full marathon along with training groups or teams out there as well; but what it really comes down to is taking a little advice from everyone and tailoring your own training regiment from these sources since no two runners are alike.  

Youtube Training Tip

This is how you should attack longer races like a 1/2 marathon.  Don't jump off the starting line and try to win it in the first 5 miles, you'll pay for it come mile 10.  Instead, quicken your tempo and leg drive mile 6 or 7.  This isn't as easy as it seems.

I have the tendency to go out to hard and die at the end, but have been working on running stronger and faster the second portion of my tempo workout days in preparing for my half on May 1st.

Half Marathon

There are many different types of road races to train and prepare for.  These can range from a 5K to a full blown marathon.  I've done countless 5K's, 8K's, and 10K's.  Now I'm trying my hand at a half marathon come May 1st in Palos Heights.

I've been training for this race for the past 6 months and will begin to tailor this blog towards the journey of my endeavors leading up to the big day.

The link to this race is posted below.  It isn't too late to sign up either.  Don't feel intimidated or think you can't compete in it since 13.1 miles may seem "impossible."  There's no such thing as impossible!  There are going to be all types of runner's and walker's there.  Yes, I said walker's.

Get pumped, you're about to receive some great insight from not only me, but also from some semi-pro runners and runner friend's which have given me advice which has helped me become a better and more efficient runner.

First Midwest Half Marathon  

Searching for a Running Route

Check out the following link:  Running Routes

This link will take you to the best running route resource on the web.  You'll find running routes throughout every state and many countries even.  You can even post your own route and add it to the list.  I highly encourage you to give it a look. 

Why Run???

I don't know how many times I've been asked by people "why do you run so much, where are you going, what's the point?"

When I hear this all I do is simply smile and say running basically makes me whole.  Yea, yea, yea I know that sounds so corny, but it's true.  There's nothing better than going out on on the open road or trail and just let your feet and legs go and go.  There's just something so refreshing and peaceful about the whole thing.
All runners know what I'm talking about right here.

If you're skeptical, give it a shot.  Go out for a few miles and get back to me.  Once you hit the pavement or dirt you'll be anticipating for the next day's run, then the next, and so on.

I can't wait to hear how your run went.  In fact I'm heading out in a bit myself.  Maybe see some of you out there!  

Hydration is Key to Success

Many people think they're hydrated enough before a training run or a race just to find out they begin to feel light headed, sluggish, and cramping up half way through. 

Some helpful tips are:

- Drink 8 to 16 ounces of cold water/sports drinks an one or two hours before a run.

- If you're like me at times and didn't hydrate properly drink at least 4 to 8 ounces of fluids 15 to 30 minutes before heading out.

- If possible try to drink 4 to 6 ounces of water every 15 to 20 minutes throughout your runs, especially longer ones over an hour.  Also, sports drinks like Gatorade are good choices to drink to get sodium and electrolytes back into your body.

- Post run drink enough so YOU HAVE to use the bathroom within 60 to 90 minutes of finishing your run.  8 to 24 ounces is fine for most runners, but can vary from individual to individual.

* For further reading on hydration tips check out this link on "Runner's World,"     
  
  Hydration For Runners