Stoplights and Running

joehempel

I did my 10 mile run today, and while at stoplights, I couldn't help but think what kind of effect this has on my pace.

I finished in 1:33:47, but I wonder what it would have been if I didn't have the mandatory breaks in order to not become road kill? I know they helped because I after :30-1:00 I felt refreshed, especially on the 2 mile hill.

I really want to finish my half-marathon with a mpm of less than 10:00.....and today I was at 9:28 for 10 miles...I could have kept it up for another 3 miles no problem...but I'm wondering if I didn't have those stoplights....would I be able to do it under 10?

_JR_

You'll be surprised by how much harder and faster you push yourself during the race compared to a training run. The draw of the crowd, and adrenaline will motivate you so much more than a typical training run. The urge to stop and recover will likely be less than a training run. So I wouldn't worry about comparing the two. When race day comes, just have a realistic pacing plan, and stick to the plan.

joehempel

My problem is really trying to figure out a realistic goal. I want a tough goal...but not un-realistic...I'm trying to decide if under 2 hours is realistic or not

paul_draper

When running or cycling I always try to find routes with the minimum of lights. I don't think we have jaywalking laws in the UK, pedestrians can cross on the red so long as the traffic is clear and they're not endangering themselve or other road users, but if it's not I take a welcome break and adjust my clothing or mirrors. You always use a little more energy when getting back up to speed anyway.

paul_draper

Oh and I think 2 hours is entirely realistic if you can keep that pace for so long now.

joehempel

I unfortunately don't have the option unless I want monotony of running a 1.6 mile loop over and over

But I really didn't think about spending more energy to get back up to speed than just maintaining that speed. That's a very good point you raise!

timboom1

Depending on how long your runs are, stoplights aren't killers but it may be worth taking some of your shorter runs and running the loop to go at least 5 - 6 miles non-stop. I found it made a significant increase in my endurance in the later miles of long runs once I started adding some non-stoplight interupted runs at an easy pace into my schedule.

I'm sure you will be fine in your HM as long as you don't go out too fast, if you are at 9:28 pace for a 10 miler now, then you will be well under 10:00 min pace for your race, don't forget the magic of a taper, FWIW, unless your current pace is conversational on your long runs, you may want to consider slowing your long run to the 10 min pace and getting more time on your feet closer to the total time it will take to run the race.

Not sure of your overall training so it is hard to say if 2 hours is reasonable or not. If your race has pace groups, plan to go with the 2 hour group (9:07 pace) and see how it feels over the first mile or two. If you are pushing hard, then back off so you don't bonk later, if not then stick with them until you get to the 10 mile mark and then see what you have for the last 5k. The key is to back off early if you are pushing so you don't trade early gains in seconds for late loses of minutes.

weightloss12345678

If it is only a small difference then the race time momentum will compensate the difference

joehempel

Awesome, thanks!

My 9:28 was at about a conversational pace....maybe just a little harder, but I wasn't taxed until I ran up that 2 mile hill. And once that was done I was back to normal....my 10k last month was 56:52, but I've improved since then as well.

My splits for the 10 miles were

10:07 (gps started off weird), 9:17, 9:12, 9:00, 9:14, 9:24 + 10:12 (2 mile hill), 9:26, 9:14, 8:38

fraya1

I dont think stop lights will effect your time too much. For my longer distance runs 15+ I use Jeff Galloways run 6 walk 1min method. It actually improves my times!

missprincessgina

I always trained for my marathons with city running (in Pittsburgh) so I had to stop at many stop lights and stop signs. I never ran in place at stop lights like some runners do (that just looks silly to me). During the race, you have so much adrenaline and excitement pushing you to run faster. Stopping at stop lights while training never hurt my pace. I finished 5th in my age group in my 1st marathon and have run a few more since that! Doing hill runs and sprint work on a track really helped me achieve my personal goals.

Good luck with your race!! You sound like you're already doing awesome!

joehempel

I dont think stop lights will effect your time too much. For my longer distance runs 15+ I use Jeff Galloways run 6 walk 1min method. It actually improves my times!

Is that six miles or 6 minutes?

Mama_Jag

With the times and paces you listed, and the race momentum, I don't think you would have any problem.

I was training for a marathon and did a half in the meantime (long run had been up to 14 miles by HM day). I had hoped to keep up with the 2:10 pacer when I discovered there was no 2:15 but finished in 2:07:50 (9'44" pace). In my wildest dreams I would not have thought that possible - the race atmosphere pushes you naturally. And your paces 10 miles are faster than mine were in training.

Good luck!

JasonDetwiler

You'd be amazed how much faster you run when you disregard the stoplights and death is in your face.

wolfgate

9:09 pace, based on where you are now? I think that's a realistic goal. Don't sweat the stoplights. IMHO the breaks on a conversational paced run of that length don't change anything significantly. No idea how many weekly miles you're doing and for how long you've done them, but unless you're following the most bare bones, just get me to the start line, low miles novice plan you might surprise yourself. If you are following that type of plan, 9:09 may a stretch (as those don't prepare you to race faster than training paces) but not unrealistic.

joehempel

You'd be amazed how much faster you run when you disregard the stoplights and death is in your face.

HAHAHA!!! No doubt!!!

My times have been much less than that if I'm trying for speed. I have hit a 5k at 26:22, and I've hit a 10k at 56:52 in a race a month ago....recently been running about 5-6 miles pushing it at under 9:00 a mile.

I've been gradually increasing mileage, I'm about to 28 a week now.

arc918

Sub 2 hour half is a ~ 9:08 avg pace. Plus you have to factor in that your Garmin will read long for the course, so maybe you want it to be a few seconds faster per mile.

That seems reasonable to me. The trick is none of you splits should be any faster than ~ 9:00 until mile 11. If you feel great late in the race, then you can drop the hammer.

It is really easy to get swept up in the excitement and find yourself out at an 8:30 pace (for example) for the first few miles. Do NOT try to go out fast and put "time in the bank" this is the recipe for failure (even though you could do this and still hit your goal).

fraya1

six minutes

joehempel

six minutes

I'll have to check that out once this half marathon has passed. I don't want to do anything drastically different for this one.

Thanks for the tip!

nphect

i have a sweet *kitten* garmin gps watch that automatically stops the time when i stop, and its accurate to a second, so my pace doesn't even dip.

joehempel

I have the Garmin too.....but my question was about the fact that you are resting when you stop....and how that rest effects your pace, not the actual time on the watch.