1000G048 Doug
I ran with Doug today. This is my 1000th run. Thanks for running that 1000th run with me Doug! I began running Christmas Day 2008.
Today's run:
3.94 miles at 11:52 AP in 46:45.
split 1 is 1 mile at 10:33 mile pace
split 2 is 1 mile at 11:18 mile pace
split 3 is 0.28 at 19:08 mile pace (walk)
split 4 is 1 mile at 11:10 mile pace
split 5 is 0.65 at 12:45 mile pace
NOTE to Doug:
Sprint for Monroe 5K is next Sunday, 5/31/15 at 9:00am.
If you are thinking about getting back into running, I would suggest 2-3 Easy runs a week for about a month...and then reassess. As an example : Two 45 to 60 minute runs weekly at 10:36 - 11:25 Average Pace and as long as you hit the Pace, even if on the high end of the range, it is GOOD. You don't always have to go out on the faster side of the range. Hitting 11:25 average pace for 45 minutes is fine. These runs should not be killer workouts. But will be somewhat difficult. (If I were to do the same workout - I would run 45-60 minutes at 8:30-9:30 average pace - my Easy range. It does not matter that I am going faster than you or covering more distance - it is both of us doing the same amount of work at equal intensity.)
Sprint for Monroe on 6/3/12 in 29:53 at 9:37 pace predicts
10K time at 9:59 AP and Half Marathon time at 10:34 AP
3rd Annual Sunset Run for the Warriors 10K on 8/19/12 in 1:01:28 at 9:53 AP is six seconds per mile faster than what 5K result predicts.
Gulf Beach Half Marathon 9/15/12 in 2:14:43 at 10:19 AP is 15 seconds per mile faster than what 5K result predicts.
With each race, you got faster. The Best race result is the Gulf Beach Half Marathon and this predicts:
5K in 29:06 at 9:22 AP
10K in 1:00:26 at 9:44 AP
Half Marathon in 2:14:53 at 10:19 AP
Training Paces based on the the best race result:
Easy Runs : 10:36 - 11:25 pace
Tempo Pace : 9:32 - 9:51 pace
An example Easy Run is 45 minutes to 60 minutes.
A Tempo run is a hard workout - a Speed workout. No need to worry about this right now if you are just getting back into running.
An example tempo run is :
mile warm up at Easy pace +
20 minutes Tempo Pace +
mile cool down at East pace.
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