You're faster than you think!

March 28, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRmcdermo's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
20072008
15% off for Fast Running Blog members at St. George Running Center!

Location:

Alexandria,VA,USA

Member Since:

Jun 03, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

4:34 mile, DC RR Mile, 2007

15:39 5k, Occidental College, 2007

25:52 8k, Rockville Twilighter, 2007

32:54 10k, Shelter Island (tough course!), 2004

49:30 15k, Tulsa Run, 2001

52:21 10 mile, Broad Street Run, Philly (fast course!), 2007

1:08:49 half marathon, Hobble Creek (downhill), 2001

2:28:55 marathon, St. George (downhill), 2006

2:33:04 marathon, Chicago, 2001

Short-Term Running Goals:

15:20 5k

4:25 mile

2:26:00 marathon

Long-Term Running Goals:

sub 15:00 5k

sub 2:22:00 marathon

Personal:

I live in Alexandria, VA, but still consider myself affiliated with Wasatch Athletics in Salt Lake City, UT, and High Noon A.C. in Ithaca, NY. My coach is Demetrio Cabanillas.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

noon: Temple 10 10.3 in 1:07:44, then jogged a half mile to and from the gym where I did an abbreviated weights session: 1 set each of lunges, curls, knee lifts, and leg press.  Then came home and took an ice bath.

I felt strong on my run and I think this puts to rest any problems Neal was having with my "easy" noon 10 milers.  This felt like a similar effort that I put in on my noon trail runs from NIST, which even though the Clopper course comes out a little shorter, I think I am getting in decent quality.  Today's run happens to be mostly flat, a little downhill on the way out.
 

Comments
From Sasha Pachev on Fri, Jul 06, 2007 at 13:36:47

I do not put a lot of weight on how fast you go in an recovery or aerobic base building run. I would compare it to your resting heart rate in a way. Some runners that are not that well conditioned can have a resting heart rate below 40. Some world class runners cannot get it below 60. Your body has an internal clock that sets the resting heart rate at a certain level. In some cases that clock works according to your fitness level, but there are a lot of other facts - enough to have absolutely no clue at how fast somebody can run a 5 K based on their resting heart rate.

Same with an easy run. What I found that there is an internal clock that drives that easy run. Depending on the runner and the day, it can tick as fast as 10 seconds slower than marathon race pace to a good 2 minutes or more slower than marathon pace. For a runner that is out of shape or with a tendency towards middle distances, this clock could actually tick faster than his actual marathon pace. The ticking of that clock is a very poor indicator of true fitness. There is only one thing you can tell for certain if somebody tells you he ran 10 miles in 65 minutes at an easy pace - He can run 10 miles in 65 minutes!

I think it is actually good to have that easy run clock toned down. If I discover that mine is starting to get a bit aggressive, I just throw in a mini-tempo or strides to calm it down.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: