View Workout (Jennifer Jones)

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Best Dam Half

March 4, 2017 (Morning)

Exercise Type: Run

Comments:
****Hell yea!!!!

Ok here we go!

You are fitter than ever and at a very different place since the last time you raced long distances.
You have a fantastic 10k time under your belt, quality long runs and plenty of fast pace speed days that helped you to be where you are at now. You have to know that even on a bad day if not feeling 100% , you can run well and faster than before.

I want miles 1 through 4 to be conservative but still steady running. If we can keep the first 4 miles steady so that it feels comfort and not like hard effort running , you will be in a good place.
If I had to give ball park, I think you can go out between 11:00 and 11:10 if weather permits and feel pretty strong.

At mile 4, try to maintain pace, but take Some time to drink or get some calories in. Assess how you feel and start to think about passing people and really racing. I want miles 5 through 10 to be where you really try to get in a groove and and pass as many people as possible, while trying to clock some faster miles. I think you are ready and fit enough to see low 11's and even some sub 11's, if you don't go out too fast the first 4.

Let's keep any walk break you do take to a maximum of 15 seconds while taking in fuel or drinking. Unless it turns out to be a scorcher of a day, I don't think you will be doing much walking at all!

Your last 3.1 is all you got!! Just keep putting one foot and front of the other and know that even if your pace is slowing, you are ok!!
The idea is to really just do what you can to keep pace as best as possible.

Some mikes may feel faster but turn out slower bc of the wind or something but that is ok. It's about effort and if you race right the last 3 mikes should feel the hardest.

You are ready for a PR and a great race, but at the end of the day, enjoy the journey!!!