Ok you just proved my point. 4:37 is the pace Monson ran for a full 5k to take 5th place in the London DL meet last season. So we should think somebody who ran 1 mile at that pace off a slow race is the next Olympic Medalist?
Monsons PR at the same age was 15:15. Her indoor PR was 15:31.
Yeah I forgot, being the only collegiate woman to break 15 minutes in the 5k with a 4:37 last 1600 is not that amazing. Silly me
Two years ago, Parker Valby ran an 8:54 3000m (in the race she broke her foot in two places.) Per the Jack Daniels Calculator, an 8:54 3000m is a 67.1 VDOT, and has an 2-mile aerobic equivalent of 9:37 run at 4:48/mile pace.
Fast forward two years, last Friday, Parker Valby ran 5000m at what was her 2-mile pace (4:48/mile) two years ago, at a 70.2 VDOT (an improvement of 3.1 VDOT points over two year’s time.)
Per the Jack Daniels Calculator, a 14:53 5000m has a 2-mile aerobic equivalent of 9:13 run at 4:37/mile. (That also was the pace of the last 1600m of the recent 5000m.)
Therefore, it is reasonable to suggest that with continued consistent training, in ~two years time, Parker Valby will run a 5000m at what is currently her 2-mile pace, which is a 14:20 5000m, which corresponds to a 73.4 VDOT, a 3.2 VDOT points improvement.
Yeah I forgot, being the only collegiate woman to break 15 minutes in the 5k with a 4:37 last 1600 is not that amazing. Silly me
Two years ago, Parker Valby ran an 8:54 3000m (in the race she broke her foot in two places.) Per the Jack Daniels Calculator, an 8:54 3000m is a 67.1 VDOT, and has an 2-mile aerobic equivalent of 9:37 run at 4:48/mile pace.
Fast forward two years, last Friday, Parker Valby ran 5000m at what was her 2-mile pace (4:48/mile) two years ago, at a 70.2 VDOT (an improvement of 3.1 VDOT points over two year’s time.)
Per the Jack Daniels Calculator, a 14:53 5000m has a 2-mile aerobic equivalent of 9:13 run at 4:37/mile. (That also was the pace of the last 1600m of the recent 5000m.)
Therefore, it is reasonable to suggest that with continued consistent training, in ~two years time, Parker Valby will run a 5000m at what is currently her 2-mile pace, which is a 14:20 5000m, which corresponds to a 73.4 VDOT, a 3.2 VDOT points improvement.
Therefore, it is reasonable to suggest that with continued consistent training, in ~two years time, Parker Valby will run a 5000m at what is currently her 2-mile pace, which is a 14:20 5000m, which corresponds to a 73.4 VDOT, a 3.2 VDOT points improvement.
A US women running 14:20 may make Teams, but Valby might be considering the extra challenge of potential medals in the much more dangerous steeplechase event.
Parker Valby has excellent hip mobility, demonstrated by her ability to do full front splits (executed by extending one leg forward of, and the other leg to the rear of the torso.) But excellent hip mobility is just one small requirement of a great steepler. The injury risk to a steeplechase athlete is significantly greater over that of a 5000m athlete. Therefore, in order to consider the steeplechase, Valby’s strength and conditioning coaches should be considering carefully working in the type of strength and plyometric drills observed here, for example:
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