All of this is to set some personal bests in time goals etc. 5 or 6 years ago I ran my first 10k, somewhere around 1:10, each year I have gotten a little fast as my training has gotten more and more indepth and higher mileage. Last year for this 10k, I ran a 1:01, then I did a half marathon in October at 2:12 and a full marathon at 4:24 in March. This year I did the 10k at 55:39. So I know the increased mileage is really, really, really helping. Right now my mileage is around 30 per week and will cap around 40 as a high before the half marathon in 5 weeks. The goal is to get under 2 hours on my half marathon and in March drop my full marathon under 4 hours.

Checking my spreadsheet my long runs and recovery runs average between 9:00-9:20 per mile. My tempo runs and intervals average our to 8:32 to 8:53 per mile depending on the length of the intervals, etc. This past Saturday the run was 10.25 miles in total, 6 easy at half marathon goal pace and 4 miles 20-30 seconds fast than goal pace. I run a 2 mile loop, with hills, here is the break down:
Miles 1-4: 9:09 per mile pace
Miles 5-6: 9:19 per mile pace
Mile 7, 8: 8:52 per mile pace
Mile 9-10.25: 8:22 per mile pace

There is no way I could have held the 8:22 per mile pace through a 13.1 mile finish, but that was not the goal of that run anyway. I could have stayed at 8:52 to finish off a half marathon though. My legs were pretty spent but they were so tired from the weeks training runs. Other days like I said, its my lungs that hold me back.

Sorry forgot to add, I am a 37 year old male, weight 188lbs, have about 15%-17% body fat depending on the day and I am 5 foot 11 inches.


http://This message has been edited by msvaughan (edited Sep-17-2007).