- Mar 8, 2012
- Reaction score
I did 14+ miles on my bike this afternoon, at a mellow pace, including a stop at my favorite brewery for a Minnow NEIPA. The last 3.5 miles was with my wife, kids, and dogs.
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What distance did you establish your VDOT reference at? If you ran a mile TT, I suspect you aren't getting a very accurate estimation of your marathon pace. If you've run a half marathon any time recently, I'd use the estimates from that result.My Daniel's VDOT has my marathon pace around 6:53/mi...which is a little hot for me during weekly long runs. That's more in line with where I feel 'tempo' is most days. True easy pace right now seems to be around ~8:20/mi, which feels deliberately throttled back. I start to lose the ability to carry a conversation around ~7:10...So maybe 7:40ish is a pretty good 'steady easy' zone for long runs.
I'm still playing around and learning. Appreciate you guys weighing in with thoughts and experiences. @Fueco @Man with Apple
I would estimate that’s about where my fitness is right now as well (1:29-1:33 half marathon). Moderate aerobic sounds like a good way to describe how 7:20-7:50 feels. I think we’re pretty similar!6.53/mile is nearer my Half-marathon pace, and 7:40/mi is in my 'moderate aerobic' zone according to Daniels, which is my current steady run territory... your 'throttled back' unbearable slow pace is on the far edge of my fastest possible Long Run pace. But I'm at least 15 years older and I was never as fast as you to begin with...
My conclusion: run how you like. You're young, you're fast, so enjoy it!
Ah, yep, that’s it. I’ve only been doing short distance TT stuff because they’re far easier to recover from. I’ll have to figure out a good time for a half to see where I’m at...found a nice route recently.What distance did you establish your VDOT reference at? If you ran a mile TT, I suspect you aren't getting a very accurate estimation of your marathon pace. If you've run a half marathon any time recently, I'd use the estimates from that result.
I did this route today and a bit more for 6.3 miles. Glad i did because it was a great run and i almost talked myself into a short run. Was relatively cool the whole run and only a brief stop at mile 5 but probably could have kept going. I went longer and still was almost 8 minutes faster than the last time i did this.6.2 today. Faster than where I was this time last year so that's good. It's hot and humid now. Four weeks ago when I was running longer and faster it was also substantially cooler thanks to a low-pressure system. I probably walked a mile all told. I went a route that I've had a mental roadblock about being able to get up over this one hill at at about mile 2.5 (it is the exit point of a valley and because it's on Georgia's Path Network of trails they make it really winding so you don't exert yourself too much as a walker). I think because I was so in my head about getting over the hill I did not get over the hill.
Yeah, it was humid.
I've done mile, 5k, 8k, and Half TTs in the last 3 months (as you might know) - thing is that the results are so dependent on conditions but... that's life. I've created an average of all the results, and run it through Daniels and McMillan, to come up with my new training plan paces (from this month until the end of the year), which are:Ah, yep, that’s it. I’ve only been doing short distance TT stuff because they’re far easier to recover from. I’ll have to figure out a good time for a half to see where I’m at...found a nice route recently.
|Long (Easy)||Distance (km)|
32 to 40
24 to 32
16 to 24
8 to 16
5:45 - 6:00
5:30 - 5:45
5:15 - 5:30
5:00 - 5:15
20 to 24
16 to 20
12 to 16
8 to 12
4:55 - 5:05
4:45 - 4:55
4:35 - 4:45
4:25 - 4:35
15 to 18
12 to 15
9 to 12
5 to 9
4:23 - 4:26
4:20 - 4:23
4:17 - 4:20
4:13 - 4:17
|Long (Easy)||Distance (miles)||20 to 25||15 to 20||10 to 15||5 to 10|
|Pace (min/mile)||9:16 - 9:40||8:52 - 9:16||8:27 - 8:52||8:03 - 8:27|
|Steady (Marathon)||Distance||12.5 to 15||10 to 12.5||7.5 to 10||5 to 7.5|
|Pace||7:55 - 8:11||7:39 - 7:55||7:22 - 7:39||7:06 - 7:22|
|Tempo (Threshold)||Distance||9.25 to 11.25||7.5 to 9.25||5.5 to 7.5||3 to 5.5|
|Pace||7:03 - 7:09||6:59 - 7:03||6:54 - 6:59||6:47 - 6:54|