5 minutes faster?

How were the tempo runs? If you were running them at a level that you
could sustain for longer then you have a slight chance. If they were
fairly easy then you have a better chance but still not 100 percent.

I'm not a big fan of running short repeats for longer races. But that
is me. The long runs seem to be in the right range. You may want to try
and push the 8:30 faster, especially running them faster in the second
half. You certainly have the endurance you might as well make the most
of it.

Keep up with the tempo runs and throw in some longer intervals. This
will give you a bit more speed that will be useful in a 75 minute race.
I think you do have an opportunity to do it, just requires some more
work.

Andy

<[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

How were the tempo runs? If you were running them at a level that you
could sustain for longer then you have a slight chance.

Well, they're a bit uncomfortable, but that's the way they're supposed to
be. At the moment, of course, there's no way I could sustain one for 75
minutes.

I'm shooting for 26 minutes tomorrow morning (as opposed to 24 last week, 22
the week before, and 20 the week before that). Given that I have 12 weeks
until May 1, that should put me another 20 mintues at 7:30, given I can
stand that...

I should note that, since i want to make darn sure I'm running at the right
pace, I'm doing this on a treadmill at a 1% incline. Not exactly like
running outside, but, otherwise, I know myself, and I know that I wouldn't
be able to pace myself for a tempo run.

Time may be a limiting factor too. My gym opens at 5:30 AM, and I MUST be
out of there at 6:20 due to other commitments. That doesn't leave much time
for a warm up-warm down, plus the run itself.

Maybe I can find a song that's exactly the right beat, and stick it on an
mp3 player, over and over again. Gee, wouldn't THAT be boring.

Quoted message said:

I'm not a big fan of running short repeats for longer races. But that
is me. The long runs seem to be in the right range.

I figure I'll work the long runs up to about 16. Just to build up more
endurance. I can be there in less than a month no problem, just by
increasing them one mile a week. Been there before, it's not that bad.

Quoted message said:

You may want to try
and push the 8:30 faster, especially running them faster in the second
half. You certainly have the endurance you might as well make the most
of it.

Checking back over the last few weeks, my pace for the 10+ milers has been
8:25, 8:30, 8:36, 8:40, and this weekend (because I was running with someone
slower), 8:52. I'm sure I could pick up the pace and do at least an 8:20.
Maybe get that down to 8:00. For training, that is.

Quoted message said:

Keep up with the tempo runs and throw in some longer intervals. This
will give you a bit more speed that will be useful in a 75 minute race.
I think you do have an opportunity to do it, just requires some more
work.

How long on the intervals? 4, 5, 6 minutes? Right now they're at 2 or 3
minutes.

Jeff

<[email hidden]> wrote

Quoted message said:

Right now, I've just finished Daniels, and I'm doing 400m repeats at
about 1:30, intervals (of varying lenght) at a 6:58 pace, and tempo
runs of 24 minutes at a 7:30 pace.

At the moment, my weekend long runs are anywhere from 10 to 12 miles at
an 8:30-9:15 pace, give or take.

So...Given some reasonable training, can I expect to be able to run a
10 miler in 75 minutes by May 1?

You don't say what your weekly mileage is, or how hard (% of max heartrate)
you run your 10-12 milers at, so not enough information. If you're doing 10
miles at 8:30 at a 135-140 pulse during a normal training week, you can
probably do your 75 minutes right now.

To run a 75 minute10 miler is roughly equivalent to a 45:10 10k. You might
want to run a 10k race or two as you build up to see where you're at. I
always found short races a good benchmark of my fitness for the longer
stuff.

Short speedwork of the type you're doing is good, imo. It all helps.

ymmv, etc,

Dan

Leafing through rec.running, I read a message from [email hidden] of
01 Feb 2005:

Quoted message said:

Basic question, can I run 5 minutes faster for a 10 miler in 4 months?

Background...45 years old. Started running just over a year ago. Only
4 races under my belt. A 5K, Memorial Day 2004, 24:20, a 10K, July 4th
48:55, and a Half-marathon mid-September, 1:45:41.

I noted my 10 mile time at the half-marathon at it was 1:20. After
that, on training runs, I was consistently doing 1:23-1:24 for 10
miles, not pushing myself like in a race.

On Dec 26th, I did a 5K at 23:11, which is roughly 10 seconds off of my
half-marathon performance.

Right now, I've just finished Daniels, and I'm doing 400m repeats at
about 1:30, intervals (of varying lenght) at a 6:58 pace, and tempo
runs of 24 minutes at a 7:30 pace.

At the moment, my weekend long runs are anywhere from 10 to 12 miles at
an 8:30-9:15 pace, give or take.

So...Given some reasonable training, can I expect to be able to run a
10 miler in 75 minutes by May 1?

If your tempo runs are close to your lactate threshold, then I'd say yes,
since your tempo runs should be run at about 10-mile race pace.

Do you plan on doing another race before the 10-miler? A 10K at sub 44:30
would certainly be a good indicator that you could go sub 1:15 for 10
miles.

Phil M.

"Dan Stumpus" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

<[email hidden]> wrote

Quoted message said:

So...Given some reasonable training, can I expect to be able to run a
10 miler in 75 minutes by May 1?

You don't say what your weekly mileage is,

About 25 miles, but that will change. BTW, for the half marathon last Sept.
I never went over 25 mpw.

Quoted message said:

or how hard (% of max heartrate) you run your 10-12 milers at, so not
enough information.

I really don't know. I can (and do) talk the entire way with no problem at
all.

Quoted message said:

If you're doing 10 miles at 8:30 at a 135-140 pulse during a normal
training week, you can probably do your 75 minutes right now.

Well, I dunno. When doing my tempo runs at 7:30 for 25 minutes or so, I can
not begin to imagine doing that for 75 mintues.

Quoted message said:

To run a 75 minute10 miler is roughly equivalent to a 45:10 10k. You
might want to run a 10k race or two as you build up to see where you're
at.

I might consider it. Like I mentioned before, in July (with only 5 months
of running under my belt), I did a 48:55 10K, and I was totally beat at the
end. Probably could have done 10 or 20 seconds better had the last 1/2 mile
not been on grass. I did a 5K one month ago at 23:11. Neither of these
efforts is anywhere near a 45 minute 10K though.

Quoted message said:

Short speedwork of the type you're doing is good, imo. It all helps.

Well, essentially, I'm just going to run long and easy on the weekends, and
short and fast during the week....Hope I can do it.

Damn winter sucks, though.

Thanks for the advice.

Jeff

"Phil M." <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Leafing through rec.running, I read a message from [email hidden]
of
01 Feb 2005:

Quoted message said:

Basic question, can I run 5 minutes faster for a 10 miler in 4 months?

If your tempo runs are close to your lactate threshold, then I'd say yes,
since your tempo runs should be run at about 10-mile race pace.

I don't know. I'm tired at the end of the tempo runs, but could probably
keep on going for a few more minutes. No burning in my legs. But remember,
I'm only running 25 mintues or so at that pace right now. 75 minutes is a
whole lot longer.

Quoted message said:

Do you plan on doing another race before the 10-miler? A 10K at sub 44:30
would certainly be a good indicator that you could go sub 1:15 for 10
miles.

More and more i"m thinking about it, since it's been mentioned here more and
more. I do have a club 5K coming up next week...I hope to break 23 on that
one, given that I've been running more in the last month. Problem with that
one is, it's a "predict" race...Meaning, we all guess on our time, and hand
over our watches. The closest person to his or her predicted time
wins...Should be fun. Maybe, however, since I'll have no idea what my time
is, I can actually do fairly well. Or worse...

Thanks for the advice.

Jeff.

No, but I'd say your chances are pretty good of seeing the inside of a
cardiac care unit.

"Miss Anne Thrope" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

No, but I'd say your chances are pretty good of seeing the inside of a
cardiac care unit.

Whoo-hoo! I rate a reponse from Miss Anne!

Leafing through rec.running, I read a message from [email hidden] of
02 Feb 2005:

Quoted message said:

"Miss Anne Thrope" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

No, but I'd say your chances are pretty good of seeing the inside of a
cardiac care unit.

Whoo-hoo! I rate a reponse from Miss Anne!

I think that's a first. Congrats! You've cracked the Miss Ann "Jogger-
nut." Now that Miss Anne has blown his character, he might decide on other
pursuits, such as getting a life. Nah, that couldn't happen.

Phil M.

Quoted message said:

I think that's a first. Congrats! You've cracked the Miss Ann "Jogger-
nut." Now that Miss Anne has blown his character, he might decide on other
pursuits, such as getting a life. Nah, that couldn't happen.

Phil M.

Phil,
Don't try to match wits with Miss Ann Throwup, It'll eat you alive, you have no
chance.