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Jekly island half

October 7, 2017 (Morning)

Exercise Type: Run

Comments:
Ok so I want to go in to this race with a similar approach to Iceland. You are definitely a notch fitter with more quality runs and long runs under your belt so if all the stars align and your body cooperates you can run a fantastic race that is better than ever. However we have to keep in mind that you have had a couple hard weeks with long runs bc of the bigger picture so you are not especially tapered!!

Anyhow, Be sure to warm up a bit as discussed...and get some stretches in.

Let's try NOT to get stuck in a big crowd and go out that first mile in 8:20 like last time!!! I don't think crowd will be as big of an issue here. You had the right idea in Iceland by getting into a groove in low to mid 7's and then of course the hills will slow you down but again I don't think there will be many hills in this one.

I think you can go out in 7:30 to 7:45is pace that first 5k and feel relatively comfortable.

Let's try to get in a groove in the middle of the race and try to hit as many 7:30's as possible. Take advantage of the other runners and try to catch up to them and then pass them. If you can stay in a group that is running around 7:30 pace, do it!

Be sure to drink at aid stations. You will need calories and fluids no matter what the weather is. When you get to the last 3 miles just push hard. Don't even worry about pace or time or place.
Keep lifting the legs and putting one foot in front of the other.
It's just some temporary pain!!!
Haha

Otherwise have fun and know there are no big expectations for this one. If there were, I wouldn't of had you run 16 miles last week!!
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Splits:
mile 1: 7:44
mile 2: 7:50
mile 3: 7:40
mile 4: 8:00 --> felt a little tightness in hamstring
mile 5: 8:30
mile 6: 8:30
mile 7: 8:30
mile 8: 8:30
mile 9: 8:30
mile 10: 9:10
mile 11: 9:10
mile 12: 9:00
mile 13: 7:50 --> sped up at end