race prediction

Shut up

7:43 congrats\

now go home troll

I don't get it. Why the anger?

Anyone have an honest prediction?

if you can string 4 together you can run a sub 4 minute mile...congrats!

man if you knobs have nowt decent to say shut the f_ck up.

Mexican: need more back ground than that, sessions,steady runs etc......

Yes, that probably wasn't enough information. Basically I am more of a 5K runner. I run between 50-60 miles in a given week. But I haven't raced a 5K all-out since last October. I think I'm in better shape now. The only race I've done recently was a 400, which I finished in 58.2 sec. And I've got this 2 mile race coming up, which is a distance I've never raced. I'm just looking for a good pace to go out at. Like what should I be capable of? I'm kinda thinking a 10:30 would be a good time for me, but I don't want to over/underestimate what I can do either.

Thanks

why not go down to the local 400m track, warm up, and then run 4 laps around said track as fast as you can and guess what, you'll have your real mile time and not some BS prediction.

Probably because I'm interested in my two mile time, and not my mile time. I mean, sure there are other factors, but really, that is why.

then instead of 4 laps, make it 8 and BAM!, you have your 2 mile/3200m time.

That's a good point. Now what pace to suggest I go out at on this 8 lap time trial?

as fast as you can hold 8 400s steady for.

How fast do you think I could run 8 steady 400's at, given an all out 400 effort of 58 sec?

According to the charts, it says something in the neighborhood of 11:20 is what you're looking at for two miles. If you lean towards longer races talent-wise, it'll probably be a little faster than that. Like the others have said (rather crudely, and they wonder why no one can generate a good discussion on here anymore) a quarter time and your weekly mileage isn't really enough to go on to make a quality prediction.

try 8 70s (9:20 3200m). If it is easy, then try another a week later @ 68s...if it is too hard, then try a week later @ 72. Gage it off that.

Nothing better than doing the real thing to see what you can do.

11:20? No way! I will smoke that. That's 5:40 per mile. I run a faster pace than that for 5Ks.

What charts are you using? I expected the charts to predict something more like 10:20.

New Mexican wrote:

11:20? No way! I will smoke that. That's 5:40 per mile. I run a faster pace than that for 5Ks.

What charts are you using? I expected the charts to predict something more like 10:20.

I believe you. That's why its hard to convert based on a 400m time. Perhaps your legspeed just isn't suited to anything short. I'm guessing you aren't generally known for your finish kick. The Purdy conversion for a 58 second 400m is 11:19 for the 2-mile. I'm not saying you can't/won't blow that away, it just means you're underacheiving in the 400 either based on conditioning or genetics. I don't really think the conversions work for converting sprint distances to endurance races, anyways. If your 5k PR is signifigantly faster than 18:14 than you can safely say that your quarter speed has no reflection on your distance ability whatsoever so don't worry about a time prediction based off of that.

or that he's another kid who can't seem to grasp the fundamental differences between sprinting and distance in terms of footstrike, arm swing, general form.

A 400m IS A SPRINT. GET ON YOUR TOES, KID. PUMP YOUR ARMS. DON'T BE AFRAID TO DIE THE LAST 50m.

If this helps... I am more of a 5k runner too and have run a 56.9 400m for a pr, but my 3200 is 8:58...

But I know it doesn't work that way for most people so I think you should aim for 10:00 to 10:20. Go out in 80 and if you feel easy through 1200 pick it up a second or two a lap.

so let it be written... wrote:

or that he's another kid who can't seem to grasp the fundamental differences between sprinting and distance in terms of footstrike, arm swing, general form.

A 400m IS A SPRINT. GET ON YOUR TOES, KID. PUMP YOUR ARMS. DON'T BE AFRAID TO DIE THE LAST 50m.

Yes this is probably part of it. It is rare for me to do anything shorter than mile repeats. The 400 was all out, but I only did two speed sessions working on 200/300/400's prior to that race. Any more tips on 400 form would be appreciated.

And to the other guy asking about my 5K PR. It is 17:17 but that was last fall. And I don't want to pull a Rexing here, but that was run in trainers. I'm pretty confident I could run under 17 right now on a flat course, with good conditions.

Somebody day told me about an old rule of thumb he used for track race conversions that was add 5 sec per lap everytime you doubled the distance.

So 58 sec 400 = 2:06 800

2:06 800 = 4:32 1600

4:32 1600 = 9:44 3200

I think that is a load of crap, because there is no way I'm running a 9:44 3200. But still I think I will be slightly closer to 9:44 than to 11:20. Ah, we shall see.