http://connect.garmin.com/activity/128533791
475C149
10 Miles at Easy Pace
At 11:29am, I ran
10 miles @ 9:28/mile in 1:34:46.
My aim was to run consistent miles @ 9:30/mile.
I was online yesterday and visited the New York Road Runners
Coaches Resources webpage. There was a “Running
Rewards” video. The purpose of the
exercise was to help runners to monitor speed and run at their target pace.
You start with 100 points.
For every second above or below target pace, you deduct one point. I scored 83 points. Thus a 17 point deduction which indicates I
was off my 9:30/mile pace for the ten miler by 1.7
seconds for each mile. This shows high
consistency.
The last three miles had strong (STRONG) head winds! So I needed to do a couple pick-ups at
various points. The mile 9 split had me
going faster than 9:30/mile and so I slowed
down. At various points throughout the
run, depending on the wind, terrain I slowed down and sped up accordingly.
Observation: I have been running most of my Easy miles @ 9:00 mile (McMillan has Easy as 9:05-9:35/mile, Jack Daniels has Easy pace as 9:48/mile.
Glover I think has it around what McMillan has it at from what I
recall). BUT, I have been running at
more intense end of Easy. I think
however 9:30/mile may be what I
should stick with. I can do the 9:00/miles.
Easy runs and Recovery runs should be done at the correct intensities
(even if it is ungodly slow) from what I have been reading such that the
quality workouts that follow are not compromised. This 9:30/mile pace for the ten miler today
was nowhere near as intense as the 9:09/mile
pace for the ten miler yesterday.
I have to think about this a bit. I have been attempting to identify my best
paces for the various types of runs. It
may very well be that my Easy pace of 9:00/mile was too hard - again, not that I could not put the splits together...but that it left me more drained such that the more intense workouts are not done as intensely as they could be! All workouts need not be at top end.
Acorn mentioned reading "Daniels’ Running Formula," I
purchased the same book. Read through it
quickly. The second read is proving very
interesting! One read of that book does not do justice.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
9:28
|
1
|
9
|
90
|
9:29
|
|
2
|
9:29
|
1
|
21
|
13
|
9:29
|
|
3
|
9:23
|
1
|
16
|
14
|
9:23
|
|
4
|
9:29
|
1
|
17
|
33
|
9:29
|
|
5
|
9:28
|
1
|
0
|
6
|
9:29
|
|
6
|
9:29
|
1
|
19
|
3
|
9:29
|
|
7
|
9:30
|
1
|
0
|
14
|
9:30
|
|
8
|
9:28
|
1
|
21
|
13
|
9:28
|
|
9
|
9:28
|
1
|
17
|
11
|
9:28
|
|
10
|
9:29
|
1
|
0
|
19
|
9:29
|
|
11
|
:03
|
0.01
|
0
|
0
|
7:46
|
|
Summary
|
1:34:46
|
10
|
120
|
216
|
9:28
|
| 