B Mart posted her run today on Instagram; 4 x 1 with 3 minutes recovery - 5:05, 5:00, 4:51, 4:47. She's running the Carlsbad 5000 on the 1st, so that's 9 days out. It's a race I actually wouldn't mind racing someday...at a slightly slower pace of course. Slightly.
When I broke 1:40, my 5k was 21:30. YMMV, you might be built for HMs - hard to imagine not cutting a couple minutes off. I generally do worse at longer distances than McMillan predicts. (Or better at shorter distances, if the glass is half full.)
I ran a 22:17 5k (7:11 pace) PR about a month before running a 1:37:06 half marathon (7:25 pace)
No more marathons
Shortly before I ran my all time HM PR back in '81 (1:20:59) I ran a 5K in 17:49 - if McMillan had been around back then he would have predicted a HM of 1:22:29. That was the last time my HM was "better" than my 5K. In the next year or so I took 55 seconds off the 5K, but stayed at 1:21 for the half.
Last year I ran a 21:40 5K - McMillan predicts 1:40 HM, but the best I could do in the HM 3 weeks earlier was 1:46:33.
Boston 2014 - a 33 year journey
Lordy, I hope there are tapes.
He's a leaker!
I was supposed to do 7xmile at sub HM pace today but I was 15 sec off the first mile and working wayyy too hard for it and when I couldn't get going any faster for the 2nd I decided to scrap it and try again tomorrow
So far I've been able to do all the workouts from Hudson but this one might be the first fail.
I think I'll hold off until after work to get a couple extra hours of rest.
I'm supposed to start at 7:30 and work down to 7:15. I'm thinking 7:30, 7:29, 7:28, 7:27, 7:15.
It's the 90 second recovery between miles that's really going to be the killer.
So far I've been able to do all the workouts from Hudson but this one might be the first fail. I think I'll hold off until after work to get a couple extra hours of rest. I'm supposed to start at 7:30 and work down to 7:15. I'm thinking 7:30, 7:29, 7:28, 7:27, 7:15. It's the 90 second recovery between miles that's really going to be the killer.
Mine was supposed to be high 6:40's down to 6:35 if you can, if not, stick in the high 6:40's. Which I have done a pretty close workout before and hit those paces (and slightly faster)
10 miles done, with the last two outside. I regret that, as it was still hot.
Damaris
As part of the 2024 London Marathon, I am fundraising for VICTA, a charity that helps blind and visually impaired children. My mentor while in law school, Jim K (a blind attorney), has been a huge inspiration and an example of courage and perseverance. Please consider donating.
Fundraising Page
Just for chuckles I used an age graded calculator to get this work out equivalent for my 31 year old self. It would be 5:46 down to 5:30.
I remember one workout that was 5 X mile in 5:25 down to 5:10 - but that had a full mile recovery between. That remains one of my most memorable work outs of all time.