Not only I clocked the slowest pace, but I felt terrible for the last 6 km. I only managed to drag myself at close to 7 min/km pace after 16km. After showing my results to a friend of mine, he mentioned that I ran too fast in the middle of the run, which could be true. I was running at less than 6 min/km pace after 6km for 7km. During that period of time my fastest lap was 5:38min/km. Since I could run with around 5:40 min/km for my previous HM in Nov last year, I thought I could hold on to 5:40min/km pace until end of the race.
It turned out that I couldn't! And it is due to lack of training. Due to my busy work schedule and injury, my March training mileage was only 13km for the whole month. Yes, 13km for the whole month! Then, I put in some effort to look my training mileage prior to all the HM that I ran before.
Following is the summary:-
| Avg training mileage (km) | |||
| HM Pace | 16W | 8W | 4W |
| 1) 6:13/km | 18.0 | 17.7 | 17.3 |
| 2) 6:06/km | 17.5 | 17.5 | 13.2 |
| 3) 5:51/km | 25.2 | 24.5 | 22.3 |
| 4) 5:58/km | 16.2 | 17.6 | 17.1 |
| 5) 5:41/km | 24.1 | 24.2 | 23.0 |
| 6) 6:16/km | 14.8 | 11.8 | 10.6 |
Note: 16W, 8W, 4W are the number of weeks before the actual HM race.
From the summary, it shows that I need to train with average weekly mileage of 25 km for around 16 weeks prior to the HM to be able to achieve less than 6 min/km pace during the race. As for the 6th HM that I ran for 6:16min/km, my average training mileage was only half (or less than half as approaching the race) comparing to my 5th (best so far) HM. So, there's no short cut in training to get good results.
Looking forward, I can only run back my best HM results if I start with more than 25 km / week training now for 16 weeks. So, the timing would be after Oct!
I hope I can keep to the training volume that I'd like to be.
