1st ever foot race, a turkey trot, results: 8k / 38:37, which works out to a 7:46/mile pace. Had a really bad race, based on my mile repeats on the treadmill I would’ve expected 7:30 miles.
according to the mcmillan running calculator, I should be doing my daily runs at 9:30/mi, which is faster than what I’m used to (I currently run 5 days per week, for up to 1 hr., at 11:00 or 12:00 pace, did a few tempo sessions of mile repeats at 7:30 pace before the race).
I’m thinking just keeping the same schedule but running it at the faster 9:30 pace will give me all the improvement I can handle for the next year.
Oh for crying out loud – 11-12 min. pace? That’s me on a really easy day and I can barely sustain 8 min. miles for a 5K. What’s your heart rate at 11-12 min. pace? You should be able to maintain Z2 running quite a bit faster than that, and Z1/Z2 runs are your easy runs. I know if the course is flat, I’m in Z1 at an 11-12 min. pace. So yes, I’d say run faster and you should get faster. And, FWIW, I think McMillan’s calculator can be a little optimistic; at least in my experience.
I’d be interested to hear what the real running gurus have to say about the effectiveness of mile repeats for short distance racing.
I’d tell you, but I’m afraid you’d chastise me. The really slow pace was my strategy to overcome the knee pain that would occur any time I ran over 800 yds.
First of all, the treadmill is always going to be a little faster than the road. My treadmill runs seem to be 15-20 seconds faster per mile than my road runs. Don’t try to guess road run time based on the treadmill–you’ll be disappointed.
As for running in general, how long have you been working on building up base? Mile repeats are great for picking up some extra speed if you already have some solid base training.
As for pacing, I’ve had my best luck with a heart rate monitor. Figure out what your lactic threshold is and calculate “zones” based on that. Then find a good base plan that will have you training in your zones. Generally, this means running more slowly than you would expect for the bulk of your runs, but extending distances as you go. There are lots of articles online about heartrate training. I base most of my training on Joe Friel’s “Triathlete’s Training Bible.”
Most of all, be patient. It can take years to build up speed. Just keep at it and be consistent.
El fuser dude, I think many people are reading your post and surprised that you are running your general mileage that slowly for such a race result. Try the 9:30 gig for while and see how it feels, but I think you will be surprised at how quickly you adapt to it. Soon you will surpass that!
Hmmmmm, based on your race results I would think you should be able to handle a faster training pace, knee pain adjustments must be considered though. If your knee is still bugging you maybe pool running would be a better x-trainer. Treadmill running, although great due to the control factors, can be hard on your body and joints, unless you are lucky enough to own one of the super fancy cushy treadmills. So maybe getting out on some dirt trails would do you some benefit. As for mile repeats for workouts for shorter races, I would recommend. In collage as a x-c runner (6km) and in track a miler/1500m runner we always had mile repeats as a major long workout and of course some really short fast stuff too. It should all transfer over in due time to some great race results. Best of luck
Well, you sure seem to go easy enough on the easy days (most days, right?) … Nothing wrong with that. A good rule of thumb is 5K pace + 2 min./ mile for “medium to easy” pace … Even slower (5K + 3 min/mile) sometimes for real easy/recovery, but I just can’t see getting anywhere going slower than that. Heck, I run 36-min. 10Ks and often find myself going 8:20-9 min. miles during training runs, but there is a limit: 10K + 3 minutes/mile … Slower than that and I would have to take 3-min. Galloway walking breaks every mile Which sounds kind of nice, actually.
I’d tell you, but I’m afraid you’d chastise me. The really slow pace was my strategy to overcome the knee pain that would occur any time I ran over 800 yds.
Bad idea to run through pain…at any pace.
My advice is to get that “pain” taken care of before running another step. Better to miss a week now than 6 months later.
Many of the more common (to new runners) injuries can be easily fixed - change of shoes, stretching or strength work are often all that is necessary.
1st ever foot race, a turkey trot, results: 8k / 38:37, which works out to a 7:46/mile pace. Had a really bad race, based on my mile repeats on the treadmill I would’ve expected 7:30 miles.
according to the mcmillan running calculator, I should be doing my daily runs at 9:30/mi, which is faster than what I’m used to (I currently run 5 days per week, for up to 1 hr., at 11:00 or 12:00 pace, did a few tempo sessions of mile repeats at 7:30 pace before the race).
I’m thinking just keeping the same schedule but running it at the faster 9:30 pace will give me all the improvement I can handle for the next year.
Thoughts?
Not too shabby for your first foot race. Jack Daniels had once told me to expect the treadmill to be a little faster than running on a track…and of course a track is a little faster than running on a road. There are no hills on the treadmill AND no wind (even though it doesn’t affect you much, there is still SOME effect).
I think the others misundertand you when you talk about your mile repeats. It looks like you are following the Daniels plan for "general maintenance " (or whatever he called it) and that’s pretty good for year round since you are doing the repeats at LT pace and not V02max pace like I think the others assume.
Yes, you should probably be running at 9:30 to 10:00 per mile pace. I don’t know how that will affect your knees though. Like someone said, if you can find a trail to run on, it might help (though you can’t run with a baby jogger on a trail). I do know that the treadmill beats me up (it beats my girlfriend up as well). I believe its because there is no variation on the way the foot lands so each and every step stresses the same part of my body over and over.
based on my mile repeats on the treadmill I would’ve expected 7:30 miles.
according to the mcmillan running calculator
Step off the treadmill, forget the running calculator, go outside and run for 45 minutes to an hour at an easy pace. Do that again until you are running 5-6 days a week, and then do another run, without predicting how you will do. The results will take care of themselves.
“First of all, the treadmill is always going to be a little faster than the road. My treadmill runs seem to be 15-20 seconds faster per mile than my road runs. Don’t try to guess road run time based on the treadmill–you’ll be disappointed.”
Sorry to hijack, but I have been puzzling over this phenomenon. Anybody know why that is so? I mean, you would think it would be a piece of cake to calibrate a treadmill…
My regular treadmill runs are at 9:30-10:00 min/mi at 3.5% incline. Yet the same pace on the road feels like crawling.
Actually, the article points out that although there are remarkable differences between treadmill running and “real” running, the treadmill can be used to improve VO2max, lactate threshold, and hill strength… so it’s not a complete waste.
But still, I think I need to get out more and run inside less…
