run under 4 hours for the Shamrock Marathon in Virginia Beach
Long-Term Running Goals:
to qualify for the Boston marathon, run in NYC marathon
Personal:
married, no children, professor
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Miles:
This week:
0.00
Month:
0.00
Year:
0.00
Mon, Jul 09, 2007
Total Distance
3.00
I ran 3 miles in 25:30, with some rest in between because the temperature was 94 degrees under the sun. I plan to run another 3 miles on the treadmill, and then another 3 outside if time permits. I hope I can keep running miles under 9 minutes on the average.
Comments
From Sasha Pachev on Mon, Jul 09, 2007 at 12:38:31
Welcome to the blog! I ran Richmond in 2003. Have you ever raced a 5 K, and if yes, what is your best time?
No, only with my Garmin. I have run a 5 miler, a 10 miler (at the University of Virginia), the Shamrock half-marathon twice in Virginia Beach, the Buffalo Marathon, and the Richmond Marathon. With the 5k, my estimated best time would be a little under 28 minutes. My problem right now is increasing mileage while concentrating more on speed training. When I trained for marathons earlier, I ran many long runs of around 15-20 miles or at least a half-marathon distance once per week and ran 5 miles per day.
From Sasha Pachev on Thu, Jul 12, 2007 at 11:52:14
You just beat your 5 K PR in this run in essence. To figure out how you should train, I would recommend the following test: run a mile all out and time it. Then maybe a week later ideally find a certified 5 K with a flat course, in the absence of that, just do a 5 K time trial. Then maybe a week later do a 10 K time trial. The comparison of your mile speed vs your 5 K and 10 K performance will highlight your areas of strength and weakness and show what you should focus on.
If I had to make a guess without those tests, I would say that your mile speed right now probably greatly exceeds your 5 K performance, and your 5 K performance would lag behind your 10 K performance. When comparing the distances, I use a standard performance equivalence comparison chart/calculator. There are many out there on the web, including this site, just click on the Predictor link above.
If my assumptions are correct, you will get the best results by gradually increasing the mileage to the highest you can handle running 6 days a week. Right you could probably start at 3 miles a day with maybe 6 once a week, and then keep adding progressively.
Thank you for your advice. I am going to see how fast I can run a mile all out and time it today. Then tomorrow, I'll do a 5 k and time it again. Then, I will do a 10 K longer run. I think my 10 K used to be around an hour or so. I didn't get a chance to run yesterday because of other obligations. I am going to concentrate on getting better times all around, but as you said, I need to increase my mileage. I'll let you knowwhat happens with the mile speed.
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