View Workout (Erika Corley)

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Iron Girl Half Marathon

April 9, 2017 (Morning)

Exercise Type: Run

Weather: Breezy, comfy temps, 3 bridge out, 3 bridges back in

Comments:
Ok my friend... here we go!!!

You are in a completely different place then when you competed in your last Half marathons (Ocala and ladies first)

I think you really need to recognize that between your new Personal records, your speed workouts at the track, and your solid long runs, we can totally take some chances in this one.

I want to break the race up into 3 parts.

If this isn't too confusing, Let's start with the 1st 4 miles as a 6 min run with a 30 sec. walk pattern where you are keeping the run portions steady but holding back some so that you can speed up in the 2nd 4 miles. Obviously you could either hit split every 6 min. and 30 sec. or could just do it in your head but the idea is to get some good running in without too much walk time from the onset. I truly believe that you can stay in the very low 12's and feel pretty comfortable in this first part, depending on where the brides are in race.

The 2nd 4 miles, I want you to increase the intensity in the running. This is where you should start to feel the burn and want to move to a 5 min. run with 45 sec. walk pattern where the run portions are at hopefully a faster pace than the first 4 miles. If you pace well that first 4 miles, you should be able to speed up the run portions during this stretch and keep the walks to 45 sec. max keeping in mind that every second counts!

I will say if it is a time where you are going up the bridge... you may want to add a little bit more walking, but on the flip side add more running when going downhill. Trying to break yourself by running the whole time uphill may not be wise so get up the hills fast but be reasonable about it.

For mikes 9 through 13.1 let's shoot for a 4 to 5 min run with 1 min. Walk pattern as the goal, but if you feel good, feel free to just run as much as you can and as fast as you can. This is a race, and you have had plenty of quality paced runs and races lately, so there are no rules! You are ready to run as much as you ever have as long as you keep those first 4 miles steady.
Be sure to embrace the hills, and know that you have conquered a big portion of the race once you get up and over them, but like I said be sure to ride the down hills and get as much fast running in as you can once up and over.

Also I would plan on taking fuel at least 3 times. No need for more than 100calories at once but please take the first one, no later than 4 miles, as it takes at least 20 min to kick in anyway. And plenty of fluids along way as you know if it's warm!!!

On a good day, I truly believe you can run a very low 12 pace even with some high 11's in there. All of your speed work and tempos have been in the 10's and 11's so please know You can PR. As I told the other girls though, we have to go into this race humbly knowing this is not a 5k or 10k and those hills will be hard, but you can do it! No joke!!