Day 234, 131 To Go

August 22, 2013

Good day my friends. I am happy to announce that it is now Thursday and the week is almost over!  I am not happy to say that it is also the last day I will be talking about The 25 Golden Rules of Running from Runner's World magazine.  Yes, I'm afraid it is true.  We are at rule #25.


25. The Finishing-Time Rule
The longer the race, the slower your pace.

How much slower? Jack Daniels and J.R. Gilbert spent years compiling a table (see "Predict Your Performance") that shows how much you should expect to slow down from one race distance to the next. "We did some curve-fitting to come up with a formula that generates a pseudo-VO2-max for each race time," says Daniels. They sweated the math; now you just need to sweat the race.

The Exception: Terrain, weather, or how you feel on race day could all throw off the table's accuracy.

Predict Your Performance
Want to know how fast you should be able to run a marathon without actually running one? Look for your most recent race time in one of the columns on the left, then follow it across to your predicted marathon finish time. The chart is based on the best times from runners of various ability levels.
1-MILE	5-K	10-K	HALF-MARATHON	MARATHON
4:20	15:00	31:08	1:08:40	2:23:47
4:38	16:00	33:12	1:13:19	2:33:25
4:56	17:00	35:17	1:17:58	2:43:01
5:14	18:00	37:21	1:22:38	2:52:34
5:33	19:00	39:26	1:27:19	3:02:06
5:51	20:00	41:31	1:31:59	3:11:35
6:09	21:00	43:36	1:36:36	3:21:00
6:28	22:00	45:41	1:41:18	3:30:23
6:46	23:00	47:46	1:45:57	3:39:42
7:05	24:00	49:51	1:50:34	3:48:57
7:24	25:00	51:56	1:55:11	3:58:08
7:42	26:00	54:00	1:59:46	4:07:16
8:01	27:00	56:04	2:04:20	4:16:19
8:19	28:00	58:08	2:08:53	4:25:19
8:37	29:00	1:00:12	2:13:24	4:34:14
8:56	30:00	1:02:15	2:17:53	4:43:06

We are back to pace, but this one kind of ties it all together.  The pinnacle of all running races is, of course, a marathon.  Yes, there are ultra marathons and all that, but a marathon is the race distance that most normal people can eventually aspire to.  Most people don't even consider running an ultra.  That includes me!

So, now you have all the tools to get faster, fitter, stronger and longer.  You can extrapolate your potential pace for any distance.  You can come up with creative training regiments.  You now have the knowledge.  What's left?

Doing it, of course!  Get out an run!!

Here are my numbers for today:

Time: 25:00

Distance: 2.88 miles

Pace: 8:40/m

Max Pace: 7:38/m

Calories: 302
Avg HR: 135

Max HR: 149

Just another day out on the links.  Yup, it was a run on the golf course.  I am really enjoying my runs on the golf course.  Yes, it is a bit harder, but the view is nicer and the varied terrain is much more entertaining.  I ran into a couple of actual golfers this time.  I am going to end up with a golf ball between my eyes one of these days if I am not careful.

Run for Life!!