View Workout (Debra Hancock)

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BDR

March 3, 2018 (Morning)

Exercise Type: Run

Comments:
Ok lady! You have to know you are faster than ever right now.
Between Your mid week tempo work and all of your very fast Thursday work at the track in the 6's, you are more than ready to run in the low 8's for this half.
Yes we do intend to get more long runs in and ramp up the mieakge as we move toward future races, but for now you are in a very good spot for the purpose of this race!
Heck , 2 weeks ago you ran 10 miles at 8:30 pace!

So anyhow as usual I want you to take the 1st 5k out at a very comfortable pace. Please hold back and save your juices bc this is a very long race and just bc you did a marathon, it's not "just" a half. It's 13.1 mikes and that is loooooong!

I think anywhere in the low 8's would be great for the first 5k.
At mile 4, start doing what you do well. Just run as you feel, don't worry about pace so much and start passsing and picking people off.
Our main goal is to enjoy running and racing so have fun and if you hit a sub 8 mile or two that's ok. You are fit enough to. At the same time if you run a mile slower than you want, just refocus and try to make up for it a bit in the next.
Yes, you do have the potential to PR, so I say go for it.
You ran 8:27 pace at Coco and I think you can surpass that even on a bad day, so please keep that in mind.!!!

I will say that this is not a race where I want you to take huge chances. I think if you stay conservative and then as steady as possible in the middle of race you can finish that lastv5k strong!
P.s.

Weather is always a factor. Please adjust paces and expectations if it's warmer than we wanted!!!