Check out the results from Steelhead '06[/quote]I think I was 18th or 19th OV with a 4;21 or 4:22 and 5th or 6th in the M35-39 AG at Steelhead. And I ran past 2-3 in that AG in the last 10k.

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Brian Stover USAT LII
Accelerate3 Coaching
Insta

I agree that 4:45 is fast and should get you in the top 20[/quote]I look at lots of results from around the world. In the M30-39 Ags 4:45 should not be considered fast. It is solidly MOP for placing in the AG. You have to go sub 4;15 to be fast in this AG. Sorry to burst the bubble but it's too solid of an AG to consider 4;45 as fast.

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Brian Stover USAT LII
Accelerate3 Coaching
Insta

Assuming of course those two distances are part of my future, which they are no longer.

You're on crack. Maybe flat course good day, 4:15 is the speed benchmark for a top AGer but 4:15 is not the benchamrk for a "fast" AGer. Notably 4:15 would have placed you top-3 AG in a handfull of 70.3 races last year. Notably you would have won the AG at Vineman, won the AG at Lake Stevens, placed 5th overall in AG at Eagleman, 2nd overall AG at Buffalo Springs, need I go on?[/quote]
Not really, I gave up drugs before getting to high school. I'm just realistic, going 4:45 isn't going to help out your cause for getting to Kona, getting a 70.3 slot, or placing top 5 in the M35-39. I've gone 4;16 in a 70.3 race and didn't crack the top 10 in this AG. You mention that 4;15 got 5th in the AG, quite out of the top 3 AG. I have a ton of 4:21-23's and none of those ever won the AG nor placed me in the top 5 AGers OV except for Soma which I consider a B, B- quality race for field depth.
I've coached tons of athletes over the years, looked at tons of results. Fast is fast, slow gets you leftovers at the finish line. I'll change my typing to say somewhere around 4:20 is fast.

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Brian Stover USAT LII
Accelerate3 Coaching
Insta