Forums >Running 101>hows my pace?
Dave
I ran a mile and I liked it, liked it, liked it. dgb2n@yahoo.com
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
Just Be
The way to read the calculator is that the top predicts your time in specific races and the bottom recommends training paces for different types of training runs. For me, my last 10 miler was a good race for me in about 1:20. From that at the top it predicts a 2 mile time of 14:09 (pretty close to a recent effort), a HM of 1:46 (I'm going to shoot for this in my next one) and a marathon of 3:44 (I wish). For training paces, the bottom tells me I should run easy runs at 9:04-9:34 (right on), tempo runs at 7:47-8:07 (right on), and one mile intervals at 7:21-7:37 (also right on). I could probably do my tempo runs a bit faster but I should probably save it for a race. It is interesting that the tempo run pace almost exactly corresponds to what I think my lactate threshold is (pace where my average HR is 80-85% max). I was not using the calculator as intended in my previous post. Just toying with it to try and back into some predicted race times based on training runs. I do not see 5 1 mile repeats as having the same benefit as a 5 mile tempo effort though. You should be doing the repeats at a faster pace than you can sustain for 5 miles continuous effort.
A Saucy Wench
I have become Death, the destroyer of electronic gadgets
"When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - dd, age 7
SMART Approach
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Eddy, You obviously have talent but coming off MAF training, I don't see the purpose of hammer interval so quickly. It will affect your aerobic base. For you, these hard intervals are race prep to sharpen you up. Coming off MAF training where your running is fairly comfortable/slow, hammering intervals will erode base and increase injury risk. Be gradual with these. Tempo runs are of more value to you now with perhaps 4 X 200 quick at the end and/or 8 X 100M striders a couple times per week. I would not do anymore speed work than this as you are still getting more fit. Why take away from this? Run a 5k race. This will tell us a lot more about your fitness and then your training paces based on this time.