@maporsche,
You'll get it. I just kept sneaking up on it. In August I did 2:10:19 which was about four minutes faster than the previous October's Half. Then, a month later, I did a 2:05:11 and I knew I had had plenty left at the end...so.... on Staten Island I really stuck to my splits, pushed up the hills and let the brakes off on the down-slopes. Wheee!
I've been working on letting my body know it's capable to going faster. (My inner self always wants to slog along) To wake it up, I do this:
I trot along at about ten minute pace for about a mile.
At the mile mark, I pick it up a little and at the quarter mile mark, I run as fast as I can
without sprinting for a quarter of a mile. (Really cool to do this on track.)
then I trot along for a half mile.
At the next mile mark, I run as fast I can for a half mile, then trot for a half mile.
At the next, and last mile mark, I run as I can for the next whole mile. Push push push push push.
Then a long, slow cool-down.
No sprinting, just making the body go fast and strong.
So:
0-1.0 trot along.
1.0 -1.25 faster
1.25- 1.50 go go
1.5 - 2.0 trot along
2.0 -2.5 go go go
2.5 -3.0 trot along
3.0 - 4.0 go go go go go go
4.0 - 4.5 cool down.
You should feel whipped at the end, if not, do it again.
Joe(and don't listen to your inner slogger)Nation