DFW running club mark 3!! ALL ARE WELCOME!!

becky_rtw

Oh and dont expect anything like any of those times for my 10 miler next week - more like any under 2 hours = good!!

Simplycynical

RichOneday wrote: »

I wouldn't be so sure - if you keep progressing I would expect 65% to be within your sights.

Why does it look out of reach? Because you haven't done it before? Well, just look at all the benchmarks you've achieved so far that you hadn't done before and never thought you would!;)

Because I can't imagine running 7:00/mile or 8:00/mile - but you're right (as usual ) - back in March I didn't believe that I could run 14 miles!

So, the goal remains in place along with some new ones for the shorter distances

Enemies.Closer

I did a 4.5 miler last night in 43.22 mins and felt very good!!

It has boosted my motivation and cant wait until Thursday night again to get out and do the same thing again!!

I felt that good I was going to do a bit more but didnt want ot push it yet!!

becky_rtw

Oooo well done E.C thats some shifty pace

Its always good to want more - then you can be enthused for next time

Enemies.Closer

It wasnt too bad considering its my longest run to date!!

It is defo on course for my first 10k under 1 hour which is my goal!!

Really enjoyed it look forward to the next run!!

kmstuart

To aim for something like a 4:00 marathon it is important to understand the shorter distance targets you will need to hit along the way to make the target realistic. In this case, we are looking at (approx):

5K 21:42 (7:00/mile)
10K 45:50 (7:20/mile)
10 Miles 1:16:40 (7:40/mile)
1/2 Marathon 1:45:00 (8:00/mile)

Hitting these targets, along with the appropriate distance work, would give you every chance of getting under 4:00.

What you basing those times on Rich? My main 'rival' on fetch has the following times

5k 22:21
10k 46:08
10mile 1:28:49
half 1:48:15
mara 3:59:32

I think you can spot the odd one i that set All the rest are recent from the last few months at worst.

Mine are currently

5k 24:29
10k 51:52
10 mile 1:23:15
half 1:57:03
mara 4:13:12

Not done 10k or half this year but both will be dropping. Heck i'm darned sure if i had a working garmin i could of happily carried on after my recent 10 mile race and clocked a sub 1:50 half time. Based off of McMillan times for a 3:59:59 mara i already have fast enough 5k and 10 mile times it seems.

RichOneday_2

http://news.bbc.co.uk/1/hi/scotland/tayside_and_central/8124584.stm

Now we know this is just about the most stupid initiative the NHS bods could possibly waste money on, but it would seem that this could be quite a nice little money earner.

As far as I can see they are getting paid £12.50/week of OUR money to not smoke and have to take a weekly breath test to prove it.

Well I dont smoke and would happily take a weekly breath test to prove it, so bring it on!

Should I be penalised for not smoking in the first place? Surely not! They surely wouldn't be rewarding people who were daft enough to destroy their own lungs would they?:rolleyes::rolleyes:

RichOneday_2

kmstuart wrote: »

To aim for something like a 4:00 marathon it is important to understand the shorter distance targets you will need to hit along the way to make the target realistic. In this case, we are looking at (approx):

5K 21:42 (7:00/mile)
10K 45:50 (7:20/mile)
10 Miles 1:16:40 (7:40/mile)
1/2 Marathon 1:45:00 (8:00/mile)

Hitting these targets, along with the appropriate distance work, would give you every chance of getting under 4:00.

What you basing those times on Rich? My main 'rival' on fetch has the following times

5k 22:21
10k 46:08
10mile 1:28:49
half 1:48:15
mara 3:59:32

I think you can spot the odd one i that set All the rest are recent from the last few months at worst.

Mine are currently

5k 24:29
10k 51:52
10 mile 1:23:15
half 1:57:03
mara 4:13:12

Not done 10k or half this year but both will be dropping. Heck i'm darned sure if i had a working garmin i could of happily carried on after my recent 10 mile race and clocked a sub 1:50 half time. Based off of McMillan times for a 3:59:59 mara i already have fast enough 5k and 10 mile times it seems.

Well you can clearly see the relationships between the distances.

It is based on studying a lot of races over many years - the relationships come down to:

2:10 Marathon Runner - 12 secs/mile differential between distances, 5K, 10K, Half, Full (btw 10 Miles is a half distance so you would add 6secs/mile to the 10K pace).

2:40 Marathon Runner - As above but a 15 secs/mile differential.

3:00 Marathon Runner - As above but a 20 secs/mile differential.

> 3:15 Marathon Runner - The 20 secs/mile differential seems to hold true up to half marathon but a much larger differential starts to widen up between the half and full times.

This is not too surprising because, without putting too fine a point on it, nobody really knows how to train for a 4 hours plus marathon. If you consider that most marathon training information comes from the guys/coaches at the sharp end, then they can advise on anything and everything to do with marathons EXCEPT running for 4 hours plus - most have never done it and never intend to do it. So the collapse in times from Half to Full when running for 4 hours plus is all to do with the duration and lack of knowledge.


The differential for my pbs are:

5K 16:16 (5:14/mile)
10K 33:30 (5:23/mile)
10 Miles 55:37 (5:34/mile)
1/2 Marathon 1:14:04 (5:40/mile)
Marathon 2:48:58 (6:28/mile)

So this shows how the pattern can really tighten up between 5K to Half, but the Full Marathon takes another extra ingredient to get right and bring into line! But the top guys do it so it isnt impossible.:D

kmstuart

Rich you have a error on the bit i copied i think then? You have 20 second jumps for all of them but also include the 10 mile time in the jumps. Does that meant it should be 7:20 and 7:40 per mile for 5 and 10k then? Would make the 10 mile one 7:50 i think. All give more in line with what i see with other peoples PB's this way.

Generally use the old fashioned double your half and add 20 rule or add your 10k, 10 mile and half times. Currently for me i get 4:14 based on doubling half and 4:12 summing the 3 times. My mara time is smack down the middle of the two. However i know my half time is probably close to 1:50 and my 10k times is probably a few mins faster too.

RichOneday_2

kmstuart wrote: »

Rich you have a error on the bit i copied i think then? You have 20 second jumps for all of them but also include the 10 mile time in the jumps. Does that meant it should be 7:20 and 7:40 per mile for 5 and 10k then? Would make the 10 mile one 7:50 i think. All give more in line with what i see with other peoples PB's this way.

Generally use the old fashioned double your half and add 20 rule or add your 10k, 10 mile and half times. Currently for me i get 4:14 based on doubling half and 4:12 summing the 3 times. My mara time is smack down the middle of the two. However i know my half time is probably close to 1:50 and my 10k times is probably a few mins faster too.

You're spot on!

10 miles @ 7:50

So that would bring the others to:

10K @ 7:40
5K @ 7:20

A bit more leeway there, Simply!

And, yes, the old rules of thumb of 'Double The Half Plus 20' or 'Three Times 10 Mile Time' give a good general indication as to expected marathon times.:D