Diego Estrada training - 5 miles 23.30

Who cares what this turncoat runs. Dude represents Mexico. BUILD THE WALL AND KEEP THESE SCUM OUT!

Diego is a citizen of the United States and won the 2015 US Half-marathon Championships in 1:00:51, which ties him for 7th on the all-time US half-marathon list.

http://www.letsrun.com/news/2015/01/half-marathon-newcomers-diego-estrada-6051-kim-conley-6944-claim-titles-2015-usa-half-marathon-championships/

TrackBot! VDOT 27:30 10K

VDOT for 27:30 10km: 80.7

Equivalent race times based on VDOT:

Marathon: 02:06:37

Half marathon: 01:00:25

15K: 00:42:05

10K: 00:27:28

5K: 00:13:12

3Mi: 00:12:42

2Mi: 00:08:11

3200m: 00:08:07

3K: 00:07:34

1Mi: 00:03:50

1600m: 00:03:48

1500m: 00:03:33

I am a bot. Info:

http://habs.sdf.org/trackbot

Doctor wrote:

Who cares what this turncoat runs. Dude represents Mexico. BUILD THE WALL AND KEEP THESE SCUM OUT!

I suppose he shoots a load up your girl.

Couple of footnotes:

1) The marathon world record was set in Berlin, which is at 112' of altitude. Presumably this workout was done in Flagstaff, AZ, which is at 6900'. I live in Colorado Springs, which is 900' lower, and there is a significant adjustment to threshold pace.

2) Using a single workout, in isolation, as an indicator of race performance is generally foolish. You have to look at the athlete's workload context, etc.

3) VDOT is a clumsy tool.

4) If you want to know how fast he is, the best thing to do is to look at his PR. Then compare to world rankings. 27:30 is pretty god damn fast.

5) If you saw a sub-27 athlete, like Bekele, do a 5 mile tempo run at altitude when he was in world record shape.... you would shit a brick.

Physiology wrote:

5) If you saw a sub-27 athlete, like Bekele, do a 5 mile tempo run at altitude when he was in world record shape.... you would shit a brick.

Could you elaborate?

Skeets McBigly wrote:

Overtrained. One delivery on his talent.

Half Marathon Performance1:00:51 Wind PlaceHouston, TX Date18 JAN 2015

Marathon Performance2:13:56 Wind PlaceChicago, IL Date09 OCT 2016

His ankle after Chicago

An Ethiopian newspaper reported a workout run by the Ethiopian National Team (specifically Bekele and Sihine) during June of 2004. The athletes ran 7000m (in Addis Ababa at 7726' altitude) at an average pace of around 2:40/kilometer. They split 13:22 for 5000m on their way to a 7000m time between 18:40 and 18:45. That's 4.34 miles at 4:17/18 per mile. Probably not at threshold, but still.

As you pointed out, running near sea level in Berlin and running at 6988 ft in Flagstaff are two completely different things. The NCAA gives a 95 second adjustment for div 1 runners in the 10000m for Flagstaff at almost 7,000 ft. So, although it is non-linear (only 39 second adjustment for 5000m div 1, or considerably less than half the 10000m adjustment), they would give roughly 70-75 seconds adjustment for 5M.

So, that puts a 23:30 5000m at roughly 22:15-22:20. Say it is only worth 22:40. That is one heck of a SOLO tempo run in college! It also indicated that he was training perfectly for the half marathon already. A 27:30 10000m on the track would be 22 flat for 8000m, about 22:10 for 5 miles, and at 7000ft elevation would convert to roughly 23:20 or slower. So, he ran a solo tempo that was pretty close to equivalent to his current 10000m track pr.

This workout was done in camp verde. Not flagstaff.

If that's true, and Camp Verde is at 3147 ft, then the adjustment is less, more like 30 seconds (37 seconds for 3700 ft), which puts it to 23 flat, still awfully fast for a solo tempo run as a collegian.

http://www.ustfccca.org/assets/ncaa-info/2009-outdoor-alt-adjust.pdf

So using that same calculator it sounds like Bekele and Sihine ran about 4:00 pace for 4.34 miles in a workout. Hmmmm.

Altitude adjustments are a joke. I ran 14:20 at altitude and you know what I tell people? I ran 14:20.

weirdo mcnuttersandy wrote:

Estrada: awesome workout before any important race = disappointing race when it matters

that's a fast 5 mile though.

(a little slower than world record marathon pace!)

That group is always bragging about workouts and posting videos. The competition doesn't care, it isn't going to scare them away from nationals. Let's see what you can do in June.

jjjjjj wrote:

As you pointed out, running near sea level in Berlin and running at 6988 ft in Flagstaff are two completely different things. The NCAA gives a 95 second adjustment for div 1 runners in the 10000m for Flagstaff at almost 7,000 ft. So, although it is non-linear (only 39 second adjustment for 5000m div 1, or considerably less than half the 10000m adjustment), they would give roughly 70-75 seconds adjustment for 5M.

So, that puts a 23:30 5000m at roughly 22:15-22:20. Say it is only worth 22:40. That is one heck of a SOLO tempo run in college! It also indicated that he was training perfectly for the half marathon already. A 27:30 10000m on the track would be 22 flat for 8000m, about 22:10 for 5 miles, and at 7000ft elevation would convert to roughly 23:20 or slower. So, he ran a solo tempo that was pretty close to equivalent to his current 10000m track pr.

How are those adjustments determined and calculated?

Who cares has he the perfect stride or not (not)?. If I want to watch nearly perfect stride I watch races of Coe, Ovett, Virén, Vasala (winner of the 1972 olympics 1500), Rudisha, El Guerrouj...