Runners,

People are getting in great shape.  We had some great workouts/long runs this week.  We have some real cohesion within the groups.  Let’s keep that up.

I get a lot of questions about what kind of shape people think they’re in and how can I judge my fitness.  There are a lot of ways to determine your fitness:

1-Look at your workouts and training from previous successful training cycles.  That’s why it’s important that you keep good detailed training logs. Include workouts, recoveries, paces on runs and weather.  I’m on Daily Mile, but my best notes are in my training log.  I can look back at workouts that I did from previous years and estimate what kind of shape I’m in.  I have training logs going back a long way.

2-Maybe, you’re in a new territory.  You’ve never been this fit or you’re new to getting ready for a race.  One way to see how fit you are is to race.  The one problem with a lot of 5ks is the accuracy of the course.  Most are GPS measured because it’s easier.  If it’s not certified, it may not be accurate.  The real truth in a race is racing on the track.  We have a 5k and a mile this Wednesday night at Henderson.  It’s $5 and will tell you the truth about your fitness.  Here is the link to race info:  https://runsignup.com/Race/PA/WestChester/HokaOneOneHendersonInvitational

3-How do you tell how fast you can run at a longer distance by racing a shorter distance?  There are some rules of thumb- For a 10k, double your 5k time and add 1:00.  For the Marathon, double your 1/2 time and add 8-10:00.  The problem with the marathon is that a lot of times you won’t do a hard 1/2 and a full in the same training cycle.  You can use conversion calculators like McMillen.  Here is the link:  https://www.mcmillanrunning.com/   I like this one, but I feel like it gives a little too much credit to fast shorter races.  It is more accurate if you plug in times from multiple distances.  There are others out there also.

The best way to judge your fitness is by looking at training and racing and being realistic.  Sometimes having someone else look at things helps also.

If you make a mistake in a 5k and go out too hard, you die and live to fight another day.  That same mistake in a 1/2 or marathon can lead to a long day.  If you go out too slow, it’s less discomforting, but can be frustrating if you leave time on the course, epecially if you had a strong training cycle.

Here is this week’s training:

5k/10k group-Tuesday-4-6 x 1k w/200 jog recovery at 5k pace.  If you’re racing on Wednesday, just do 3 x 200 w/200jr.  Friday-600,400,200 x 2 w=distance recovery after each one at mile pace.  So, 600 after the 600, 400 after the 400 and 200 after the 200.  Saturday-Long run-8-12 miles.

1/2 marathon and marathon group-Tuesday 8-10 x 1k w/100 jog recovery at 10k pace.  The recovery should be similar to last week.  5 seconds faster than your pace per 200.  So, if you’re running 3:57/k(6:20 pace), your recovery should be between 42 and 43 seconds.  Friday-6 miles of tempo.  We’ll go 2 miles on the track, to Fernhill and then whatever is left on the track.  Saturday-14-Doesn’t need to be fast.  I would suggest Hershey Mill.

See you on Tuesday.

Kevin

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