View Workout (Rahul Razdan)

Return to Log

Copenhagen half

September 16, 2018 (Morning)

Exercise Type: Run

Comments:
Hoping it’s a little cooler there then here!!!!
With the hurricane up north, everything is hotter down here than usual!!

Anyhow, I think if you look at your comeback since the ultra, you’ve progressed nicely.
You have a bunch of quality speed sessions st the track, tempo runs at run club and certainly a good number of long runs for endurance.

I know this is mostly for fun but I do think you can go out and run a solid time in cooler weather if you wanted to do so.
I woukd start the first 5k in the low to mid 8’s and see how that feels. It may be tempting to go faster but a half is still a long distance for racing and starting sub 8 May put you in the hole!

Take some chances in the middle of the race. This is a timecwhere I don’t even think you should look at pace.
Just run by feel and see if you can stay with a crowd that is moving along at a comfortably hard pace for you;)

So really miles 4 through 10 is just about a strong effort and enjoying the scenery.

The last 5k is up to you. You certainly have the mikes in the bank to finish strong. We are still working on speed coming back from ultra, but I think with a good crowd, you can keep most of these miles in the 8’s.
Please take some type of fuel by mile 5. 100 calories of anything will help you to do this!!

Have fun out there!!!
--------------------------------------
decent run out there.... 1:45 ...splits

mile 1: 7:51
mile 2: 7:39
mile 3: 7:47
mile 4: 7:46
mile 5: 7:57
mile 6: 7:44
mile 7: 7:59
mile 8: 8:10
mile 9: 8:26 ...little hill over bridge
mile 10: 8:16
mile 11: 7:56
mile 12: 8:02
mile 13: 7:59