Running Quickly

Today’s Run

Time – 56:54
Distance – 6.3 miles
Pace – 8:57 min/mi
Elevation – 145 ft.

startup-photos-2

First run with a sub–9:00/mile pace at this distance. I’m feeling very good right now, which I’m happy about, because that means that I’ll have good fitness when Baby Girl gets here and I need to slow down. I can spend December and January in maintenance, and then late January-April in marathon prep. Cold run, but two layers on top and the running tights worked just fine. New Hokas!

Running Speed Distributions

While doing a little digging online I came across a thread in the “World Famous Message Boards at Let’s Run. In it, a discussions was had about race time distributions for 5K runners, runners in general, and some statistical analysis. While the commentary from some of the posters leaves much to be desired (too many high school cross country runners with reasonably quick times for their age makes for rudeness abounding), the information gives me a lot to think about.

Here’s the table (Taken from some data on athletic Japanese men and the Ache tribe):

Mean 5k time for men aged 18 to 33—19:00
Two thirds come in between————17:30 and 20:30
95% come in between——————16:30 and 22:30

% WR speed–Top X% or 1 in X men–200m–400m–800m–1 mi–2 mi–5 km–10 km

63%–74%–30.42–68.45–2:39–5:50- 12:29- 20:00–41:39

65%–63%–29.66–66.74–2:35–5:41–12:10–19:30–40:37

66%–50%–28.90–65.03–2:31–5:32–11:52–19:00–39:34

68%–37%–28.14–63.32–2:27–5:24–11:33–18:30–38:32

70%–25%–4–27.38–61.60–2:23–5:15–11:14–18:00–37:29

72%–14%–7–26.62–59.89–2:19–5:06–10:55–17:30–36:27

74%–7%–14–25.86–58.18–2:15–4:57–10:37–17:00–35:24

76%–3%–33–25.10–56.47–2:11–4:49–10:18–16:30–34:22

79%–1%–100–24.34–54.76–2:07–4:40–9:59–16:00–33:19

81%–453–23.58–53.05–2:03–4:31–9:40–15:30–32:17

84%–2600–22.82–51.34–1:59–4:22–9:22–15:00–31:14

87%–22,000–22.05–49.63–1:55–4:14–9:03–14:30–30:12

90%–300,000–21.29–47.91–1:51–4:05–8:44–14:00–29:09

93%–7 million–20.53–46.20–1:47–3:56–8:25–13:30–28:07–olympic finals

97%–342 million–19.77–44.49–1:43–3:47–8:07–13:00–27:04–gold medal

100%–19.19–43.18–1:41–3:41–7:53–12:37–26:18–world record

–Converted from 1500m and 3000m times

In considering my other goals, specifically the 5K goal of 18:00–20:00, it falls right at the beginning of this chart, which gets me thinking about what I’m doing next. Last night was a new 10K Strava best (55:52) and a new 5K Strava best (27:32). Those are nowhere near the low end of this list, but they are improvements that show me I can get better. The amount of increases I am seeing will slow, to be sure, but the amount of time I have to make improvements hasn’t closed yet.

So, now I’m considering a goal adjustment. Do I do the 100-mile qualifier in 2018, or do I work on speed and strength for 2018 and make 2019 the big distance year?

Certainly, The Wife would probably appreciate the extra available time that I would have from not spending 4–6 hours on Saturdays and Sundays out running 20–30 miles.

Every.

Single.

Weekend

Maybe this isn’t such a bad change to the plan.

I Might Have Gone Too Fast

Today’s Run

Time – 1:09:10
Distance – 6.07 miles
Pace – 11:24 min/mi
Elevation – 191 ft.

pexels-photo-271897

Yeah, so, I got back to running in heat. It was a little warm today, and speed was not happening. It was a struggle to get in miles, especially after the time off. I’m back to business again.

Building Base

All solid, well-built houses have a good foundation. A base, if you will. Thus the phrase “base building” in running. For those who don’t run much, the idea behind base building is to do lots of running that add aerobic capability, increase the blood vessels (and, subsequently, blood flow) to muscles in the legs, and to improve strength and stamina. In other words, running a lot makes you run a lot better.

I guess you could say that I’m in an unstructured base building phase right now. I’m running to run. The idea is to get out the door and get more work in. Run, run, run.

Minneapolis Running has a great article about some of the basic workouts of base building here. There are, according to the author Justin Kruse, three main kinds of base building workouts that a runner should add into their standard schedule of easy and long runs to improve base and fitness. They are:

  • Strides
  • Hills
  • Fartleks (no, that is not a typo)

The article talks about each in detail. Suffice it to say, these are going to get added to my schedule.

The other run I mentioned that needs to be worked out is the long run. One per week, usually on Saturday for me, is what will be best. My long runs are going to have to get significantly longer due to THE GOAL. Hollie over at FueledByLOLZ also has a good article about adding miles for base building, especially around the long run.

I’ll have to keep these in mind. Now it’s time to actually sit down and write a schedule…