Forums >Running 101>hows my pace?
Slow-smooth-fast
"I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009
Dave
I ran a mile and I liked it, liked it, liked it. dgb2n@yahoo.com
Eddy, it might help if you posted average heart rates during those intervals (along with your measured max and resting) Just toying around with the McMillan pace calculator, it seems to point to a 5K time around 17:30 and a 10K time of right around 36. Other than that, I can only tell you that it is much faster than me.
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It's a 5k. It hurt like hell...then I tried to pick it up. The end.
Runners run
You can't work backward from intervals to race paces, but that's a damn solid workout, Eddy. What were you doing that workout in before your big base build? And what were the reps? Were you getting faster, slower or running even splits? I think a sub-40 10k is in the bag. You'll likely be aiming for something much, much faster than that this year. Just my .02.
It tells you that you can run a 2:53 800 right now. What was the purpose of this session? What are you training for? I'm not saying it wasn't a good session, it was. Those are great times. But why are you doing 800's? What's the reason behind running this workout? You have a coach, what does he say about your numbers? You don't need to worry about your VO2, unless you're using that as a way to set up your training paces (which you aren't). You're getting wrapped up in numbers that, ultimately, aren't really meaningful to you.
That looks like a really solid training plan. You've built a great base (perhaps abbreviated but the miles are solid and you showed great gains). Now you're integrating two hard days that are complementary (both tempo to work LT and hill work for strength). I'm willing to go on record now that if you can avoid injury, you'll go under 38 minutes in your 10K. As you get closer, you should really experiment with your tempo run pace and see what you're capable of.