Full Training for a Half Marathon

Target Miles: 18
Completed Miles: 25.89

Sunday: 10/30/2005
Total Distance: 12.30 mi, Total Time: 2:04:27, Avg Pace: 10:06/mi Avg Speed: 5.9 mph, Total Calories: 1313 cal, Avg Heart Rate: 161 bpm

See earlier entry on this race.

Monday: 10/31/2005

This was to be an 3-EZ day. I took the day off to recover from the Silicon Valley Half Marathon. I actually felt OK, but there's so much out there on recovery that I thought I should rest.

Tuesday: 11/01/2005 @ 6:08a US/PT
Total Distance: 5.72 mi, Total Time: 55:45, Avg Pace: 9:28/mi Avg Speed: 6.3 mph, Total Calories: 607 cal, Avg Heart Rate: 165 bpm

Thursday: 11/03/2005 @ 6:00a US/PT

I met with running coach Jacquie Mardell this morning as follow-up to the Chi Running course I took a few weekends ago. I did not get in my 4 miles, only running 1 mile or so as most of the time was spent talking about form and doing a few drills. Work finished too late for an evening run and I did not want to run on a treadmill.

Saturday: 11/05/2005 @ 7:44a US/PT
Total Distance: 6.87 mi, Total Time: 1:06:38, Avg Pace: 9:42/mi Avg Speed: 6.2 mph, Total Calories: 755 cal, Avg Heart Rate: 161 bpm

Great run. It's a gorgeous day today and I stopped by Pete's for a double expresso on the way to the trail. My running pace, which has been dropping on its own, was ~9:00/mi. Yahoo! Today was the first time I sprinted towards my finish. I was glad to see I had the energy stores to do so.

People keep asking me about my speed...

My official information from the Silicon Valley Half Marathon, per the timing chip, was:

Gun Time: 2:13:39.1
Pace: 10:12
Net Time: 2:12:25.2

The Runner's World Race Time Calculator predicts I can finish my marathon in 4:36:05, a pace of 10:53. In another article, Runner's World says:

First-time marathoners take note: Use one of the following equations to determine your predicted marathon time from your current 5-K, 10-K or half-marathon time:


* M time = 5-K time x 9.489
* M time = 10-K time x 4.567
* M time = half-marathon time x 2.078


Once you've determined your predicted marathon time, divide by 26.2 to get your predicted marathon pace. Now-and this is the important part-run the first 18 miles at 10 seconds per mile slower than this predicted pace. High-five the volunteers, bond with your neighbors . . . then pick it up for the final 8. You'll finish with a flourish, and have a fabulous time in the process. -Andy Palmer

This estimtes my marathon time at 4:34.26, a pace of 10:47. Since 10:50 fits so neatly between 10:47 and 10:53, I'm picking that as my pace goal for the Pacific Shoreline Marathon in February.

There it is -- my pace goal for my first marathon: 10:50. Projected finish time: 4:43. No way. Impossible. I *really* just want to finish in less than 6 hours, on my feet, feeling strong - not dragging myself over the finish line...

BUT ...

Let's say I want to train for a 4:43 finish. The training paces recommended by Runner's Worlds Training Pace Calculator are:

Easy run: 11:59/mi
Tempo run: 10:03/mi
Maximum oxygen: 9:06/mi
Speed form: 8:30/mi
Long run: 11:59/mi - 13:27/mi

None of those sound that unreasonable. I'm not really sure what to do with them, other than apply them to the plan I've been following. I'm also not sure how to test it out, but will shoot for an official pace of 10:50 this weekend at the US Half to see how it feels.

This weekend's long run is another half marathon -- the SF US Half.

I'm looking forward to the run across the Golden Gate bridge. I'm looking forward to completing another half marathon. I'm not looking forward the hills...