Watt's Running

Cindy,

Take two of Warhurst. My previous ones are below so you can compare. So since I was a bit congested I eased up a bit and didn’t push it which shows. So over time as I got warmed up I feel like I did OK if anything a bit too fast – I just don’t have a fine-grain control on my pace. As a comparison if my MGP is 10:46, then my HMGP is 10:14 and 10K is 9:40.

1 Mile 11:10 min.mile - too slow
800 m  10:31 min/mile - too slow
Delta   0:39 min/mile - about right

1 Mile 09:53 min/mile - too fast
800 m  09:08 min/mile - too fast
Delta   0:45 min/mile - a bit big

1 Mile 09:29 min/mile - too fast
800 m  08:22 min/mile - much too fast
Delta   1:07 min/mile - much too big

Bri

Cindy,

So I didn’t push it today since it was recovery, but I tried to be consistent for all the miles – one foot in front of the other [1fifoto] as I say. However, after 10 miles I was starting to feel drained which disappointed me. I was hoping that I’d be better at the end of this short distance. Maybe it was because I didn’t have any fuel or electros during it – just water at the stops. Nevertheless my legs didn’t throb afterwards which is good. So I’ll just keep on keeping on.

Bri

P.S. Another speedwalking comment happened, so I’m just going to have to live with it – maybe I should just embrace it and become a speedwalker – HAH!

Mile Pace
01 11:32
02 11:01
03 11:09
04 10:19
05 10:08
06 10:33
07 09:37
08 10:10
09 10:20
10 10:24

Cindy,

So that was a hard workout this morning. I tried my best to recover on the straights and speed up on the coves. I did it by feel alone so I wasn’t going at my 10K pace (about 10 min/mile), but probably much faster. I measured the distance, time and pace where the distance started at your car and ended at the far end of Tallwood. You can see that the distance was about 1.6 miles (a bit longer than your stated 1.5 miles). The results show that going up hill definitely took longer. I was surprised that the first one was slower than the last one even though on the last one I was totally wiped.

Bri

Mile Time Pace
1.59 15:48.0 9:56
1.63 13:45.2 8:26
1.59 15:09.0 9:32

Cindy,

I ran the 5 mile Turkey Trot with my son a bit fast (note: I didn’t start my GPS until 0.38 mile was done). I was surprised by the pace throughout.

mile pace
01 9:42
02 9:14
03 9:09
04 8:35
05 8:33
Total 41:53.1
Average 8:59

Here is my 20 miler today with an average of 11:03 per mile and I wasn’t pushing it at all, if anything I felt sluggish/slow because of all the turkey/food I’ve had. So I’m again surprised by my results

01 11:54
02 09:42
03 10:58
04 10:44
05 10:48
06 10:53
07 10:40
08 10:48
09 12:37
10 10:30
11 10:31
12 11:18
13 11:12
14 11:39
15 11:12
16 10:53
17 10:09
18 12:06
19 11:27
20 11:34
21 09:46

Bri

Dear Cindy,

So today went well I think. I stayed focused, keep my pace relatively constant, fueled at 7 & 14 miles w/ electrolyte tabs, and completed in 3:17+. My average pave was 10:47. Very few people were around me while running especially at the end – IOW it was quite lonely, but I listened to my iPod. So regardless it was a good day. My legs were throbbing afterwards, but a choc milk helped. However, I was quite stiff after sitting for a few hours at the 1:30 PM IMAX showing of Skyfall.

Bri

01 11:15
02 10:34
03 11:05
04 10:32
05 10:21
06 10:09
07 09:50
08 11:10
09 10:22
10 11:16
11 11:28
12 12:40 (stopped to talk to Nedra about cake baking for a min or two at water stop)
13 10:49
14 11:30
15 10:23
16 10:21
17 10:46
18 10:05
19 09:28

Cindy,

Here are my paces from today’s 1 mile and 800m sections (adjusted for the actual distances). So if my MGP is 11 min/mile then my HMGP should be 10:27 and my 10K time should be 9:53 with a delta of 00:34. So I was going way way too fast – ugh. So I need to view my watch to be able to pull back on the speed. Sorry.

1 Mile 09:12 min/mile
800 m 09:01 min/mile
Delta 00:11 min/mile

1 Mile 08:55 min/mile
800 m 08:44 min/mile
Delta 00:11 min/mile

1 Mile 09:07 min/mile
800 m 08:49 min/mile
Delta 00:18 min/mile

Bri

Hi Cindy,

You asked me to send you my long run times so we could try and find my goal MGP. Here are the times from last weekend. Although you told us not to go beyond 10 miles I accidentally forgot to turn around at Bobbie’s 5 mile water stop and continued on for about .6 miles before I realized it. Oops!

1 11:48.8 1.00 11:49
2 11:10.2 1.00 11:10
3 10:40.5 1.00 10:41
4 11:14.3 1.00 11:14
5 10:50.6 1.00 10:51
6 10:37.1 1.00 10:37
7 10:54.8 1.00 10:55
8 10:52.5 1.00 10:53
9 10:56.2 1.00 10:56
10 10:22.4 1.00 10:23
11 09:38.5 1.00 09:39
12 03:13.9 0.34 09:29
Total distance: 11.34
Average Pace: 10:47

Bri

Cindy,

So I have no idea what MGP I should consider as my goal – right now I’m guessing 11min/mile might be about right – but that’s not what I did. Today I decided to push it a little (not a lot though) – in other words, run at a concerted effort right from the start until the end of the MGP. I wasn’t focused on my watch and time per mile at all. So here is what I did for my 16 miles today (see below). After 10 miles I had 2 electrolyte tabs and a Clif shot and I probably should done that earlier (around the 1 mile easy). BTW The final three miles were a struggle, I was all alone (that’s nothing new this year – sigh) listening to my iPod and I had to push myself to get ‘er done. At the end I was fully cooked – I don’t think I could have gone any farther. Yet, I had run a progressive pace for those final 3 miles – go figure. Legs throbbing for about 30 minutes afterwards, but now at home they’re OK.

So my question is… what should my MGP be?

Bri

P.S. So it happened again – on the way up Congress a young lady next to me said that I was an excellent speed-walker. I didn’t answer since I was listening to my iPod – that is, I kinda ignored her. I need a snappy comeback. Maybe I should say how her pregnancy makes her glow. Grrrr. I’m sorry that I’m slow and my form is terrible. I’m doing the best I can. At least I’m out there doin’ it. Maybe next week we need to have a very short runner sensitivity speech by Ruth before our long run about this.

Warmup
01 11:00
02 09:22
03 10:11
3 miles at MGP (first mile includes 20-30 secs time at water stop)
04 10:42
05 10:00
06 09:48
1 mile easy (I did try to slow down a bit)
07 10:31
3 miles at MGP (first mile includes time at water stop)
08 10:06
09 09:34
10 09:54
6 miles (first mile includes big rest talking to Larry at water stop about NYC marathon cancellation)
11 14:56
12 11:39
13 11:04
14 11:24
15 10:36
16 09:49
17 09:06 0.22mi

Cindy,

This weekend was about the same as last weekend. I ate a light breakfast of cereal beforehand and at 8 miles I has a Clif Shot and 2 electrolyte capsules. I felt better during the run and was quite consistent mile to mile with my pace. At the end up Waller I was moving along quite well. Yet when I ended I still had throbbing muscles so I stopped for a choc milk on the way home which helped them subside.

Bri

01 10:45
02 11:00
03 10:47
04 10:40
05 11:08
06 09:44
07 10:31
08 10:17
09 10:58
10 14:45 (talked to Nedra for a while at the water stop)
11 11:17
12 11:31
13 11:27
14 11:46
15 10:12
16 09:44

Hi Cindy,

Well I tried to do what you asked. That ucky ol’ Far West hill though took the stuffin’ out of me. Maybe next time we can meet down-low at the Baseball fields on Great Northern and start by running up Steck thereby making us run slower at the start, then run around our typical loops up near Mesa, and finally finish by coming screamin’ down Far West back to the baseball field. Now that would be the right way to use those hills.

So here is the breakdown of my miles from my Garmin… And remember I got lost during mile 4 looking for Greenlawn – sheesh!

Mile Pace
1 11:29
2 11:19
3 10:50
4 10:19
5 10:03
6 10:10
7 10:13
8 09:21
9 09:04 (short, only 0.21)

Overall, I attempted to do it. and until mile 6 & 7 (on that nasty nasty Far West hill) I should be commended (I think) although I finished too fast and should have pulled back on the gas when I got to Mesa for the last mile. Oh, and I appreciate your comment that my form looked better yesterday – That makes we feel better after that person complemented me on my speed walking [on the time trial day].

Bri