Such a busy week, I’m lucky to have even gotten my runs in. I am just continuing to build a base and for the most part taking my runs nice and easy. I don’t see any reason to push the pace until I have a good base established.
But pace is definitely something to start thinking about. And it just so happens that HRG posted Jack Daniels VDOT running calculator (read about it here) along with a really cool workout this week. She is also going to post a workout once a week which I am looking forward to.
So, I was really excited to try this calculator just to get an idea of what my training paces should be.
My most recent race was the Shamrock 5k that I ran in 25:56. So, I put that data into Daniel’s calculator and got these results for training pace. I can click on the little icon at each type of training to get the variety, intensity, and purpose of the specific training run.
Just out of curiosity, I also clicked on the Equivalent tab to get my current fitness level translation for other distances.
This is great information and really helpful. I feel like I could maintain a pace of 9:24 to get a 4:06 marathon. I need a 4:10 to get into Boston. Well, that is my qualifying time. I would actually need to beat this by 3-4 minutes or more to guarantee a spot in the Boston Marathon which is my ultimate goal.
In comparison to the above, to get a sub 4 hour marathon, I would need to follow this pacing schedule.
As I progress, I believe that my pace will improve. I hope to run another race in July to evaluate how I am doing.
Currently, though, I am just still building the base as I mentioned. I have been going out and getting my runs in, but I’m not really pushing the pace for the most part. I am still building a lot of cardio and muscular strength being that my typical running route is pretty hilly.
This week went really well, and I felt pretty good with all of my runs. I did run a little faster on Friday, but I didn’t feel stressed from it. Of course, it was only a 3 mile run.
Monday – off
Tuesday – 4.02 miles 38:40 Average pace 9:38 /mile
Wednesday 5.01 miles 49:38 Average pace 9:54/mile
Thursday off
Friday 3.11 miles 28:09 Average pace 9:03/mile
Saturday 5.01 miles 48:49 Average pace 9:45/mile
Sunday 4.11 miles 41:05 Average pace 10:00/mile
Total mileage = 21.26 for the week. I am going to continue to build this base for a couple of more weeks and then, I will start training for Her Tern Half which is in July.
I feel like everything is going well for now. I just need to find the time to do strength training. That is going to be very important in meeting my goal. I, obviously, have a lot of work to do to accomplish my goal to run Boston! I am sure watching the Boston Marathon tomorrow will be a great motivator!
Happy Running!
I’m a data junkie! I just love all the stats and the more the better! This really looks like a cool one to look into. I like to know what paces I should shoot for as well. I am almost done with racing except for the occasional 5k until Fall.
I bet this will really help you in your upcoming races!
Me too! The NYRR virtual trainer compares past runs using all your data from previous training runs with them and I love looking at all that data! This tool gives some guidelines on what I can at least expect realistically. Hope it works!
Pre-RA, I was all set to BQ this year! 4:10? I totes could have gotten it. Now all bets are off. Maybe next year.
I hope you do it!
Thanks! Sorry about all you are going through. I just don’t know how you keep so positive but that is a good thing!
That calculator is super cool! I love all the information- the more info the better, I love the numbers! You run a fast 5K too! Sounds like you are off to a great start with the base training- keep it up!
I agree. Info like this gives some guidelines for training. At the very least, it can let you know what you are capable of.