The Running Thread --2025

QOTD: So I have question. Lets say your goal marathon pace is a 8:00 min/mi. You have a half marathon coming up in a few weeks and want to see if fitness wise you are on pace to be able to run the marathon goal... What should be the half marathon goal pace?

ATTQOTD: From the charts I have seen online, it looks like 7:40 pace is a equivalent pace for a half to a 8:00 pace for a full. Ive also read 15-30 seconds faster. I dont know the actual answer, but curious as to what yall think.
How far into training are you? My last marathon cycle had a run about 2 months out that was 3 mile warm up + 10 at marathon pace + 3 mile cool down and I used a half to do the workout with a few miles before and after. If you are going to try to do an equivalent pace I use the VDOT calculator and would shoot for 7:43 pace.
 
QOTD: So I have question. Lets say your goal marathon pace is a 8:00 min/mi. You have a half marathon coming up in a few weeks and want to see if fitness wise you are on pace to be able to run the marathon goal... What should be the half marathon goal pace?

ATTQOTD: From the charts I have seen online, it looks like 7:40 pace is a equivalent pace for a half to a 8:00 pace for a full. Ive also read 15-30 seconds faster. I dont know the actual answer, but curious as to what yall think.
I'm going to be contrarian and say you should run at your marathon pace. When you do race your full, the first 16 miles or so should feel very easy. What better way to test that than by running a half at your goal pace. It's a perfect opportunity to simulate your race nutrition and fueling too. If it does feel easy, you can bank that feeling and recall it on race day. If it doesn't feel easy, you'll know you're not there yet and need to boost your fitness and endurance over the next few months before the race.
 
How far into training are you? My last marathon cycle had a run about 2 months out that was 3 mile warm up + 10 at marathon pace + 3 mile cool down and I used a half to do the workout with a few miles before and after. If you are going to try to do an equivalent pace I use the VDOT calculator and would shoot for 7:43 pace.
I am currently on week 2 of a 18 week plan for the WDW marathon. The half marathon is during week 5. Per the plan I am following race day is a 16 miler with 10 miles @ MRP. Thinking of about a mile warm up and cool down and just run the whole race as a race to help determine training paces for the remainder of the marathon plan.
I'm going to be contrarian and say you should run at your marathon pace. When you do race your full, the first 16 miles or so should feel very easy. What better way to test that than by running a half at your goal pace. It's a perfect opportunity to simulate your race nutrition and fueling too. If it does feel easy, you can bank that feeling and recall it on race day. If it doesn't feel easy, you'll know you're not there yet and need to boost your fitness and endurance over the next few months before the race.
A valid point and the plan I am following includes that often for the long runs. Long runs for the next few weekends leading up to the race are as follows:
9/20 - 13 Mi w/ 8 Mi a MRP = 36 MPW
9/27 - 14 Mi = 40 MPW
10/3 - 15 Mi = 42 MPW
10/12 - Race Day - Plan calls for 16 Mi w/ 10 @ MRP = 45 MPW
The week after the race is a recovery week with a long run on 12 and 33 miles total for the week.
Also have 2-3 days during the week with tempo runs to run 8-10 miles with 1/2 of those miles at 15k to half marathon pace. I am following the plan out of "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas 18 weeks peek 55 miles per week.
 
A valid point and the plan I am following includes that often for the long runs. Long runs for the next few weekends leading up to the race are as follows:
9/20 - 13 Mi w/ 8 Mi a MRP = 36 MPW
9/27 - 14 Mi = 40 MPW
10/3 - 15 Mi = 42 MPW
10/12 - Race Day - Plan calls for 16 Mi w/ 10 @ MRP = 45 MPW
Looks like you could do a 1-2 mile warmup, miles 1-3 at long run pace, miles 3-13 at marathon pace, and then a 1-mile cooldown to get your 16 in as planned.
 

For me, the weather is the biggest issue. I can run fast for a mile (or half mile in the summer). My 10:18 magic mile predicts I can do a 33:43 5k (10:51 per mile) and I'm like LOL no way. At least not until the temperature goes down at least 20 degrees. I have a 10k next weekend and my prediction is 1:13:36 (11:51 per mile). I did two miles at that pace this morning, but I doubt I can hold on for four more miles in 75 degree weather and 90 percent humidity.
As a fellow Floridian, I feel like we need a very specific calculator for our needs. I’ve got maybe 3 days in a YEAR when conditions might be considered just right for an accurate assessment… and they’re inevitably days when I’m not running, lol!
 
A valid point and the plan I am following includes that often for the long runs. Long runs for the next few weekends leading up to the race are as follows:
9/20 - 13 Mi w/ 8 Mi a MRP = 36 MPW
9/27 - 14 Mi = 40 MPW
10/3 - 15 Mi = 42 MPW
10/12 - Race Day - Plan calls for 16 Mi w/ 10 @ MRP = 45 MPW
The week after the race is a recovery week with a long run on 12 and 33 miles total for the week.
Also have 2-3 days during the week with tempo runs to run 8-10 miles with 1/2 of those miles at 15k to half marathon pace. I am following the plan out of "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas 18 weeks peek 55 miles per week.
Sure sounds more intense than the plan I got from my guy:
1758204062232.png

:smooth:

I had a couple of rD-ish encounters at lunch this week. I was WFH so wearing my 2011 Marathon shirt (14.5 years ago already?!) when we went to lunch and the guy at the ordering station noticed my shirt and started asking questions. He thought the idea of running in the parks was way cool. (I agree).
Then as we went to leave, I looked back at the young lady approaching the car parked next to us. She asked if I was about to comment on her parking (TBH, Mr Parking OCD me was not....) and I pointed to her bumper and said I had noticed her Disney AP sticker, and pointed at my shirt. Her face lit up and her response was something like: "OMG, I so need to start running! That is great!" So, another couple of potential rD-ers have been infected made aware of the race opportunities.
 
This morning was my half marathon that I’ve been training for the last 12 weeks for. I was feeling very not confident going into it. Slow summer miles, stressful race week, it being a trail race, warm race morning etc. I started in 4th place female but forced myself not to push it as the third place female pulled further ahead in the first 1.5 miles by. It was the right call. Moved to 3rd around mile 3, moved into 2nd around mile 5.5, and pulled into 1st with a little over a mile left. Had enough left to dig deep and my last mile was my fastest. I am in totally disbelief, I have never won any race (overall female) before! Also managed to get 5th place overall (men and women). I cried at the finish line and in the shower after hahahaha. And I needed to share my excitement somewhere other than with my family since they’re probably sick of me freaking out about it! 😂
 
This morning was my half marathon that I’ve been training for the last 12 weeks for. I was feeling very not confident going into it. Slow summer miles, stressful race week, it being a trail race, warm race morning etc. I started in 4th place female but forced myself not to push it as the third place female pulled further ahead in the first 1.5 miles by. It was the right call. Moved to 3rd around mile 3, moved into 2nd around mile 5.5, and pulled into 1st with a little over a mile left. Had enough left to dig deep and my last mile was my fastest. I am in totally disbelief, I have never won any race (overall female) before! Also managed to get 5th place overall (men and women). I cried at the finish line and in the shower after hahahaha. And I needed to share my excitement somewhere other than with my family since they’re probably sick of me freaking out about it! 😂
That's amazing!! Great job!
 
Race Report: Fly By 5K (Burlington, Vermont)
(tl;dr at the end if you prefer)

Registration and bib pickup:
The South Burlington Parks & Rec department advertised this brand new run on social media, and I signed up the moment I saw it. I'm a Million Miler and frequent flyer, so I knew I had to do it. It was free to register and the first 250 people who signed up got a pair of socks with the colors and logo design. Bib pickup was offered for two days before the race at the municipal offices. I went Friday at lunch time and there were big banners and signs at a desk as soon as you walked in the building. They asked for my name and I got a printed map of the parking, my bib and my socks. They had the course map printed on big posters but nowhere else, which was kind of weird. I took a pic with me phone to compare to Google Maps later.

Race morning: The race was at 8am and I got up about 6:30. Garmin told me I had optimal sleep cycles -- that's a first! I walked the dog and made some coffee. I had decided to dress up as Amelia Earhart, since she flew into Burlington in 1934 and there are photos of her in the terminal. I had tested my costume on the treadmill, including my boots. What I didn't anticipate was a 34 degree morning! So I swapped out my short sleeve shirt for long sleeve, put on longer socks under my pants and stuffed some fingerless gloves in my pocket.

Pre-race:
DH drove so I could eat an Uncrustable and finish my coffee on the way there. We drove past the staging area about 7:35 and I didn't see a porta, so he took me the quarter mile down the road to the terminal and waited at the curb while I ran in and use the bathroom. We swung back around and he dropped me off about 7:40. There were probably 250-300 people there milling about, ranging from fast-looking young guys in singlets to parents with toddlers (some in strollers). There was a table with water in cups and bowls of cut up fruit, and a table taking food bank donations. I dropped off my donation and grabbed a few sips of water.

20250920_075908.jpg

They DID have one porta, with a VERY long, slow line. I was glad I'd gone to the terminal! The staging area was a parking lot normally used for the airplane catering facility, and they had some bicycle fencing designating one big corral. I hung toward the back with the stroller crowd. I was the ONLY person in costume. At first it was a bit awkward, but then a guy with a camera who was with the city asked to take my photo. I was taking a selfie with Aero, the airport mascot, and the airport social media person took a shot of us together as she introduced herself. I got random compliments and photo requests as we waited for the start. They made an announcement for the >20 minute runners to head toward the front and we all started about 8:01. There were some pre-race announcements I couldn't hear from the back of the corral, so one more speaker would've been good.

20250920_074834.jpg

Race course and support:
We went in through the gate onto airport property and turned down a service road. The course was a bit hilly and wound around mostly back roads behind airport fencing and outside. There were two out-and-backs so I got to see the lead runners as I was about halfway through, which was cool. They had a truck with the mascot in the back pacing the lead and there were airport workers? volunteers? in neon vests about every 50 feet along the course. There was lots of encouragement, comments and compliments along the way. The kids loved the costume and lots of parents were pointing me out as they ran, which was fun.

The cool part came at the end, when we came back into airport property and got to run down and back on an actual runway! I stopped for a selfie and one of the workers asked if I'd like him to take a pic for me, so I did. You can see the terminal and planes on the left there.

20250920_083244.jpg

I was in my usual mid-to-back of the pack, but there was a nice crowd at the finish and I got lots of shouts and noticed the social media person shooting video as I finished. I was SO ready to unzip my jacket! (Pleather doesn't breath, y'all.)

Post-race and final thoughts:
DH made a Dunkin run for me and had my iced coffee and munchkins there at the finish. And he surprised me with a medal he had made online! they didn't do medals for this race and he wanted me to have something to hang on my wall. It was so sweet! He had to order 10 though, so we found some of the kiddos who I'd seen on the course and (after getting parent permission) gave out the rest of them. The same water and fruit was there for the finish and there were shuttles taking people over to a community festival nearby. I stripped off my jacket (ahhh!) and we headed home.

And YES I did make both the airport's and the parks department's social media channels!

20250920_110524.jpg

Overall it was a well-run race, especially for a first time event and a free race. They could have used an extra porta or two at the start/finish and an extra speaker for the announcements. A medal or even something fun like pilot wings would've made good swag at the finish line, but no complaints at all about the cute socks. I'll definitely sign up if they do it again, assuming I'm in town.

As for my running, meh. I haven't been doing much except for maintenance runs so I had zero expectations, but I finished in 38:24 and got a lactate threshold update from Garmin. I do have some knee pain and shin splints today, which are new, but I chalk that up to the boots. I think if the weather isn't crazy hot, I may resurrect this costume for the January 10K adventure theme. I have chipmunk ears and a tail I can add to it, too.

tl;dr: I ran the inaugural Fly By 5K in Burlington dressed as Amelia Earhart, complete with pleather jacket and boots on a brisk 34° morning. The free race had great organization for a first-time event—easy bib pickup, fun socks as swag, friendly volunteers, and the highlight: running down an actual runway! Downsides were limited porta potties and hard-to-hear announcements, but overall it was a unique, well-run event. I finished in 38:24, got lots of love for the costume, and my DH surprised me with a custom medal. I’d definitely sign up again!
 
This morning was my half marathon that I’ve been training for the last 12 weeks for. I was feeling very not confident going into it. Slow summer miles, stressful race week, it being a trail race, warm race morning etc. I started in 4th place female but forced myself not to push it as the third place female pulled further ahead in the first 1.5 miles by. It was the right call. Moved to 3rd around mile 3, moved into 2nd around mile 5.5, and pulled into 1st with a little over a mile left. Had enough left to dig deep and my last mile was my fastest. I am in totally disbelief, I have never won any race (overall female) before! Also managed to get 5th place overall (men and women). I cried at the finish line and in the shower after hahahaha. And I needed to share my excitement somewhere other than with my family since they’re probably sick of me freaking out about it! 😂
Great job! All your hard work and planning paid off. Congratulations!
 







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