I had a fantastic track workout this morning and it occurred to me that I needed to figure out my half marathon goal pace before tomorrow's tempo workout. (In the Hanson plans, your tempo run pace is the same as your goal race pace.)
I suck at picking goal paces.
I think I did a good job picking my goal pace of 7:15 for marathon training, but that was a chart reading error. I was aiming for a 3:15 marathon. 7:15 per mile is equivalent to a 3:10 marathon and I ran a 3:11:09.
The last half-marathon I ran was in November 2016 and I set a PR of 1:29:22. This was a large PR for me at the time (4:09). I used Kara Goucher's half marathon training plan for Oiselle and had a goal pace of 7:00 mile (1:31 finish). 1:29:22 is a 6:49 pace average. I haven't analyzed my training extensively for that race, BUT my highest mileage week for that training was 35 miles. I will hit that in week 2 (of 18) for this half marathon.
My half-marathon is October 15 and is the same course (unless they change it) as last November's race.
I would like to believe that I will see a significant time drop in my half time if all goes well with the Hanson plan this time around. I put in my 5K time (from March) into a race equivalency calculator and came up with a half-marathon goal pace of 6:44. This is 5 seconds per mile faster than last fall, and would translate to a 1:28:16 finish.
I think I'm selling myself short with a 6:44 / 1:28:16. It doesn't excite me. (I do realize at some point I will not have huge PR gains!)
Hanson race equivalency to my 5K PR of 18:53 is a 1:26:52 or 6:38 pace. My 5K PR was set in May of 2016, which is over a year ago. However, this morning my fastest 400 (of 12) was at 5:20 avg pace and my slowest was 5:40 average pace and the majority in 5:30. And I felt AMAZING during this workout.
A 5:30 mile pace 5K is a 17:05. I'm not saying that I could run a 17:05 5K, but I feel like I have gotten a major fitness boost from last year. (And....after this morning, I really want to run a 5K!) This is all to say that I don't think that a 6:38 half marathon pace is that crazy.
If we want to get into crazy land, I would have to run 6:29 to break 1:25.
So that was fun. I think I will start with a 6:44 as my goal pace and see how that feels.