View Workout (Rahul Razdan)

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Mineola half marathon

April 23, 2017 (Morning)

Exercise Type: Run

Comments:
Ok I think between the last Orlando half, the long runs you got in, your many hard paced 5ks and the little bit of speed work you were able to squeeze in, Lake minneola can be a good day.

I strongly suggest starting the first 5k no faster than 7:45 pace.
Heat will be a huge factor so even if it's 8 min pace, the idea is for it to feel as easy as possible.
If at all possible for this race, I would really like to see how you do with taking 100 calorie gel or fuel around mile 5.
I know you hate it, but can be the difference between feeling burnt or feeling better for the last 5k.

Try to get in a groove in those middle miles where you are not even worrying about pace too much, but trying to pick off as many people as possible. Some miles may be 7:30's which would be awesome but some may be slower depending on weather, wind , hills etc., so just take one mile at a time.

Finish the last 5k strong. If you are able to get some fluids in and take at least one gel, I think you will have the energy for a good one!

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ok.. done.. the course is slightly hilly and it was very humid. overall 1:46.. third place in age group. Splits below:

mile 1: 7:25
mile 2: 7:22
mile 3: 7:48
mile 4: 7:58
mile 5: 7:56
mile 6: 8:09
mile 7: 8:16
mile 8: 8:16
mile 9: 8:16
mile 10: 8:22
mile 11: 9:00 --- got a stitch
mile 12: 8:42
mile 13: 8:15