damnnnnit wrote:
I run a 9:46 and can hold 6 minute pace for a marathon. Step your game up.
The spoils of a speed-work heavy training system... That also was last year's time that was run on an abbreviated season with no base base training because of a long basketball season. When I actually run the marathon, I'll worry about holding that pace.
SserPrun95 wrote:
lolumad wrote:you guys know it says 88, right? not 86
You know the guy with a 9:40 is claiming he could go "easily" 10sec/mile faster for a 15 mile tempo run->86:08.
I said 10 sec off dumbass. That means slower. When you say, "I'm 10 sec off my goal," it doesnt mean you are 10 sec faster. And it was 12 miles lol. so overall it is easier than 88, but still required way less than a tempo effort. My easy pace according to daniels is supposed to be 6:49 anyways. Tempo for 10 miles should be 5:42 pace. If I extrapolate the paces given in the chart(only goes to 60 mi ndurations)I would assume my 12 mile tempo pace to be ~5:49. So 15 sec slower than my tempo run pace.
Anyways, once my current hamstring injury is healed, I will do a full 15 miler, and see if I can do it at his pace. I bet I can at least come close(ish) like 5-10 sec off his pace for the full 15 instead of 10 sec off pace for 3 miles less.
SserPrun95 wrote:
Most calculators put a 86:08 for 15 miles equal to about a 10 flat 3200. He claims that he could "easily" do a 15 miler in 86:08 with his 9:40. Even if conditions were exactly the same (which I doubt), the 15 miler is equivelant to ~10sec/mile slower of an effort than the 3200m time. Nobody goes out and runs 20 sec off their 3200 pr at "easily" tempo effort. That's if you are assuming the conditions are the exact same. I'd be willing to bet the 9:40 was on a track with spikes and that the same cannot be said for the 15 miler. Even if the 15 miler was done on a pancake flat course, you still not be wearing spikes and for an easy tempo of that length you would probably not even be wearing flats. Could it be done, sure. But not "easily" for a tempo run.
Bahahaha I said 10 sec off as in 10 sec slower. I ran at 6:04 pace for a 12 miler. Harder than 5:54 pace for 15, but I was not even at tempo pace, I started with a few miels in the 6:30s, some in the 6:20s, a lot i nthe 6 range and a few 5:30s and finished with a 5:26. I'm positive I couldve gone faster.
Ok, here are the facts. It(the course i did for my run) is one mile out, then 1 mile back, measured by gps, car, and online, plus an extra 10m to make sure. There is a 150m gradual hill at the .4 mi mark the starting way and another at the .9 on the way back(aka downhill the first 150m of the 1st direction). SO it is a pretty fast course, but I woudl say maybe 10 sec/mile slower than on a track because of the hilsl and the fact that theres a turn around every mile.
The run was done in kinvaras which dont weight that much, like 7.5 oz, and the 3200 was gauged off of my current fitness, not my pr from last year. Which was 9:40 lol and set in crappy brooks spieks that weigh like 5 oz. My actual best this season was a 9:18 3000, but I feel like I can hit 9:05 or 9:10 at least.