View Workout (Jennifer Jones)

Return to Log

Iron girl half

April 9, 2017 (Morning)

Exercise Type: Run

Comments:
Ok so this is not going to be as flat as the best dam half BUT,
If you look at all the speed work we've done, your very fast workout the 19th(5k pr), your very quality long run on the 25th at 11:19 pace and what you did at the best dam half which was not very long ago, you have to know you are ready to bust out another good one!!

I will say from the beginning, that when you hit the hills, try to pace yourself up so that you can rip the downhills and take advantage of gravity as much as possible.

As far as the start of race, I think you need to take that first 5k out conservative...just like last time. Those first 3 miles should be no faster than 10:30.
I think anywhere between 10:30 and 11 would put you in a good place depending on hills...

For miles 4 through 10, that's when we want to start to push the miles and increase intensity. If feeling good, go ahead and take some chances during this stretch. See which mikes you have it in you to really push without putting yourself in the tank. Any mile under 10:30 would be a great thing but certainly not looking for that in the beginning.

Those last 3 miles, do what you can to maintain pace or speed up. You do have to go into this race humbly knowing it will be hilly, windy etc., but no matter where you are at at this point whether in PR position or not, it will be a great workout before real marathon training comes into play, so finish strong!!
Yes you can beat 2:19 but you have to keep in mind that running near that time whether above or below will all serve as a fantastic effort!!

As far as fuel, again I would take that first one no later than 4 miles. Two or 3 x 100 calorie gels or whatever should do the trick.

Lmk if you have any questions!!
You are truly the fittest you've ever been!