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Sep 2013
10:59pm, 7 Sep 2013
19,014 posts
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eL Bee!
I bow down before the omniscient Galloway!
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Sep 2013
11:55pm, 7 Sep 2013
753 posts
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Canute
Goofee
Ed does not measure the distance he runs. He describes his pace as ‘ it’s really only a jog’. The best estimate I can make from comments he has made about times and distances, I estimate that he averages around 9:00 to 9:30 min per mile. Do not know whether he himself could provide a much better estimate. A decade or so ago, his marathon pace was about 6:50 /mile, though he has suffered several injuries and also problems with arthritis since then. Nonetheless, I think that his ‘jog’ pace is very likely to be a bit more than 2 minutes per mile slower than his marathon race pace.
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Sep 2013
7:35am, 8 Sep 2013
1,039 posts
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Goofee
Interesting stuff. Thanks Canute.
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Sep 2013
8:29am, 8 Sep 2013
499 posts
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Revbarbarag
Here's my puzzle. If you do ALL your training at 'only a jog', how fast do you run in races? For a 5K, you could just go all out I suppose.... maybe even for a 10 K. But for half/maras, you have to pace yourself, and how would you know what to pace yourself at?
To answer my own question.... I suppose you start at something that's a bit more than 'only a jog', and go from there.... and once you've done a race or two you've got a benchmark to work against.
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Sep 2013
8:37am, 8 Sep 2013
1,042 posts
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Goofee
I think sub-consciously you always have a good feel the correct pace, so the trick is to trust your brain's processing ability and go with as fast as seems appropriate and feels right. For 5k this is pretty much on the edge for the whole run, feeling like you're only just able to maintain the pace, in a half you know you have to keep a bit in reserve. Strangely, during a race, a pace that has been a struggle in training can feel really easy. Again, I put this down to the brain's sub-conscious preparation.
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Sep 2013
10:20am, 8 Sep 2013
3,338 posts
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Garfield
Yes, I've been taking it easy for many years on minimal mileage but now want to see how fast I can go...I know it will be a project of a few years but hey, Rome wasn't built in a day!
Goofee, I know what you mean about race and going at a pace that in training would be seem hard being easy. Perhaps it's the adrenaline of the race situation that's doing that...part of the flight response.
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Sep 2013
10:33am, 8 Sep 2013
16,752 posts
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FR
Rev, in training I rarely run sub-8 and NEVER at low-7, high-6 pace and yet in a 5k race its not a problem to run 7 minute/miles. In fact yesterday during my mile warm-up I struggled to run sub-8:30 pace but then during the parkrun posted a 21:59, and had plenty in reserve 
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Sep 2013
10:48am, 8 Sep 2013
3,341 posts
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Garfield
I wish I could do that FR! My legs can move for short periods of time but not for any extended length of time. Need to start doing more in the way of longer tempo runs, as most of my runs are fairly short or rather long, but nothing in between!
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Sep 2013
10:57am, 8 Sep 2013
16,754 posts
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FR
Garfield, once you've gained confidence in your level of base, I think that tempo or a sub-LT weekly run, will provide a big positive stimulus (coupled with maintaining volume) Start modestly and add a mile a week, then cut back (or drop) every 3-4 weeks.
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Sep 2013
2:33pm, 8 Sep 2013
3,342 posts
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Garfield
Thanks FR, that's very helpful. I have a reasonable base now and hope to continue on my current mileage (35ish mpw for a few months now), so after I recover from JW, I'll start putting that into practice. That should hopefully see me to a PB at St Neots in November.
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