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Here is an example of a runner that needs to improve endurance... (me)
10K: No recorded time
Those calculators say I should be running a faster marathon, and I really want to believe it...I just have to do the work and put in the mileage.
1M: 5:36 (been about 2 years)
2M: 12:46 (been about 2 years) (6:23/mile or 1M+ 0:47)
5k: 20:39 (haven't done one in a long time) (6:39/mile or 1M+ 1:03)
10k: 43:03 (haven't done one in a while either) (6:55/mile or 1M + 1:16)
10M: 69:24 (6:56/mi or 1M + 1:20) (actually measured 10.3 miles)
HM: 1:33:30 (first half of marathon) (7:09/mi or 1M + 1:33)
marathon: 3:12:43 (7:22/mi or 1M + 1:46)
50.2 miles: 8:28:50 (10:09/mi or 1M + 4:33!)
recent times are 10 miler, marathon, and 50 miler. Most others are
This is a little bit misleading without some other data points, such as how long one has been running and average weekly mileage...but a fun game none the less, so I'll play.
I've been running 18 months, and have averaged 60 mpw this year...
5k 6:43 pace (this is a little stale, so I could do better now, I think)
10k 6:49 pace (=:06)
10 mile 7:10 pace (no taper and horrible pacing) (:21)<br />1/2 marathon 7:14 pace (:04)
Not bad from the standpoint of the calculators, but I tend to slow a little more than predicted as distance increases. I think my times will become more "in-line" as I get more miles on me.
My advice is worth what you paid for it
1500m - 4:29.24 (3:00/km) - this year
3000m - 9:33.xx (3:11/km) -this year
5K -18:20 (3:40/km) - this year
5mi -30:40 (3:50/km) - last fall
10K -38:12 (3:50/km) - last fall
½ 1:32:40 (4:23/km) - (old)
According to the calculators, I peak at 3K... that was on the track though, and at my best trained point in my running career so far.
5K 20:04 (6:28/mile ~)
4M 27:45 (6:56/mile +0:28)
5M 35:11 (7:02/mile +0:06)
10K 44:30 (7:10/mile +0:08)
10M 1:15:09 (7:31/mile +0:21)
HM 1:44:15 (7:58/mile +0:27)
M 3:41:49 (8:26/mile +0:29)
I have been running a little over 5 years, 25 to 30 miles per week (peaked at 50 miles per week while training for the marathon.)
My 4-mile to 10-mile races seem to fall in line with calculators. The reason the 5K is so much "better" than the other races is that it is on the easiest (flattest) course. The half marathon is old; I think I can take almost five minutes off from it. As for the marathon, I do not think I will be able to improve it. Due to family, I cannot train the number of miles necessary to get the marathon time down.
[http://This message has been edited by MaineRunner2001 (edited May-18-2006).|http://This message has been edited by MaineRunner2001 (edited May-18-2006).]
5k - 18.10 (fast course two months prior to marathon)
5m - 31.50
10k - 43.20 (one and only 10k and 15 months old)
10m - 1.08.10
HM - 1.29.30
M - 3.20.10
Looking at others numbers my 5k is way out of sync with everything else - must of been a fluke !
I run anywhere from 80-100 mpw.
5k - 4:56
10k - 5:06 (:10)<br />10M - 5:14 (:08)
1/2 mar - 5:24 (+:10)
***I've never run a half when in top shape. It should probably be no more than +:05 or so per mile over my 10M time and I hope to remedy that later this year.
1 mile 5:29
5k 18:52 (6:04)
5 mile 31:14 (6:15)
half 1:27:20 (6:40)
25k 1:45:20 (6:47)
marathon 3:07:15 (7:09)
The marathon time was the oldest (a year and a half ago) and I hope to better it somewhat this weekend.
I do not count splits from longer races - I also added the number of times that I have raced the distances and what the calculator would say based upon my marathon time. With the exception of the marathon(2006) I set all the PRs in 2005. My 1st race was in 2004.
5K 17:51 (5:45) - 2 times Calc 17:05 Variance = :46
5 Mile 30:48 (6:10) - 4 times Calc 28:25 Var = 2:23
10k 36:38 (5:54) - 6 times Calc 35:52 Var = :46
15k 1:02:52 (6:45) - 2 times Calc 55:21 Var = 7:31
10M 1:01:57 (6:12) - 1 time Calc 59:40 Var = 2:17
1/2 M 1:24:14 (6:26) - 4 times Calc 1:19:39 Var = 4:35
25K 1:44:19 (6:44) - 2 times Calc 1:35:36 Var = 8:43
Marathon 2:47:14 (6:23) - 6 times - Basis for Calculator
Obviously - I need to race more
I would hope that all PRs would fall this year except the 15k and 25k - I do not plan on racing those distances. Up to know the only race I have ever tapered for is the marathon, but I think it would be fun to go into some shorter races rested.
<br /><a href="http://interwovendesign.com/kick/userdisplay.php3?username=kspowell" target="_blank">New half marathon PR[/URL" target="_blank"><br />Positive thoughts
Even though all calculators claim to take into account the need for greater endurance over the long hall, I don't think they really do a good enough job. It's easier to have ideal conditions for 5k than for 42. I think Galloway (sorry!) puts it well. Speaking about the prediction chart (based on 5Ks) in one of his books, he writes:
"Add 10 to 20 minutes to the time because this prediction assumes that (1) the course is perfectly flat, (2) the temperature is below 51 degrees F, (3) there is less than 25 percent humidity, (4) there is no wind, and (5) there are no turns on the course. (In more than 116 marathons, I've never experienced those conditions.)"
He also suggests predicting based on the average of a few of your 5Ks, not your very best. That seems to only make sense, especially over something as long as a marathon where ups and downs balance out, right?
5k - 21:04 (chip)
8k - 38:32
10K - 48:25
Marathon - 4:01:35 (chip)
Interesting poll, and where the discussion has led.
In my first running career (military) I ran the 2 mile race 100+ times over a 12 year span. Best 11:26 and normally 12:00-12:30 or so. Save a couple random races, this was the only race that mattered. Did it at least once per month.
After a 3 year layoff, second running career started Summer 2003 and all PRs are since then. Also, I did a couple 2M time trials in marthon training this spring. But just one 5K (it hurts too much.)
1M - unknown
2M- 11:56 (5:58) Mar 06
5K- 18:56 (6:06) Apr 06
10K- 40:54 (6:36) Jun 03; soft, untested since.
13.1- 1:26:19 (6:35) Sep 05
26.2- 3:09:27 (7:13) May 05
Originally posted by dmichaelp:
A very unscientific poll: what is your pace progression like as you run longer races?
10K: + 0:20
10m: + 0:15
1/2: + 0:06
m: + 0:25
5K: 6:10 pace
10K: + 0:16
1/2: + 0:21
m: + 0:34
1 mile: 5:15
5K: 17:44 (5:43) +:28
5 miles: 29:35 (5:54) +:11
10K: 36:45 (5:55) +:01
10 miles: 1:01:22 (6:08) +:13
Half Marathon: 1:24:00 (6:25) +:17
Marathon: 3:07:15(7:09) +:44
Note: Huge jump in pace from 1/2 to full marathon.
But, I'm working on that! !http://www.coolrunning.com/forums/smile.gif|src=http://www.coolrunning.com/forums/smile.gif|border=0!
rocknrunner [/URL" target="_blank">
"Some follow their dreams, others hunt them down and beat them into submission"