....See How They Run
Cathy once ran track
Training at Parliament House last Monday: we ran a session of 8 x 400. Present were Alan, Brooke, Cathy, Christopher, Ewen, me, Helen, Joel, Mick H, Miranda & Yelena.
This Sunday's Handicap: Message from Alan Duus: There has been a late change to Blewitts Pines to provide for overflow parking for the mountain bike event at Stromlo Forest Park this coming weekend. A new entrance track has been graded off Uriarra Rd. through our old start/finish area. Our parking area has been significantly improved by mowing and the rocky areas have been fenced-off. The small entrance/exit gate we previously used off Coppins Crossing Rd is now a continuous fence, and a more substantial entrance gate 100m to the north will be used as an exit onto Coppins Crossing Rd. That way all cars using the area will use separate gates for entrance and exit. Therefore all cars will enter off Uriarra Rd about 150m past the Coppins Crossing Rd turnoff. Please do not park on Uriarra Rd as there will be heavy vehicle traffic. We have changed our start/finish area and moved it about 75m down the hill. We will therefore park on the western side of the parking area near the start/finish area. But never fear – the courses have been extended to make up the full distances for both short and long courses. Alan.
Time Predictor: See How You Run Time predictors can only be approximate. You know yourself that someone you are well ahead of over 800m thrashes you over 10k, or vice versa. This is my best-guess predictor across the whole range of events from 800m to marathon. The best way of using this is to see how your best times (or your current times) fit on this table and determine from any outliers what distances you can improve in. You wouldn't necessarily be looking in the same row; you might see a "curve" of times. Just smooth the curve to get an idea of what you can do. And if in future one performance improves, you can see by how much other performances might. And if you are entering a new event, this can help with judging what pace to go at for distances you might not normally run.
800m 1500m 3000m 5000m 10000 1/2Mar. Marathon
2.10 04.30 09.45 16.40 34.30 1.17.00 2:41.30
2.14 04.37 10.00 17.05 35.20 1.18.50 2:45.20
2.17 04.44 10.15 17.30 36.10 1.20.40 2:49.10
2.20 04.51 10.30 17.55 37.00 1.22.30 2:53.00
2.23 04.58 10.45 18.20 37.50 1.24.20 2:56.50
2.26 05.05 11.00 18.45 38.40 1.26.10 3:00.40
2.30 05.11 11.15 19.10 39.30 1.28.00 3:04.30
2.33 05.18 11.30 19.35 40.20 1.29.50 3:08.20
2.36 05.25 11.45 20.00 41.10 1.31.40 3:12.10
2.39 05.31 12.00 20.25 42.00 1.33.30 3:16.00
2.42 05.37 12.15 20.50 42.50 1.35.20 3:19.50
2.45 05.44 12.30 21.15 43.40 1.37.10 3:23.40
2.48 05.51 12.45 21.40 44.30 1.39.00 3:27.30
2.52 05.57 13.00 22.05 45.20 1:40.50 3:31.20
2.55 06.04 13.15 22.30 46.10 1:42.40 3:35.10
2.58 06.11 13.30 22.55 47.00 1:44.30 3:39.00
3.01 06.18 13.45 23.20 47.50 1:46.20 3:42.40
3.04 06.25 14.00 23.45 48.40 1:48.10 3:46.30
3.07 06.31 14.15 24.10 49.30 1:50.00 3:50.20
3.10 06.38 14.30 24.35 50.20 1:51.50 3:54.10
3.13 06.44 14.45 25.00 51.10 1:53.40 3:58.00
3.16 06.51 15.00 25.25 52.00 1:55.30 4:01.50
3.19 06.58 15.15 25.50 52.50 1:57.20 4:05.40
3.22 07.05 15.30 26.15 53.40 1:59.10 4:09.30
3.25 07.12 15.45 26.40 54.30 2:01.00 4:13.20
3.28 07.20 16.00 27.05 55.20 2:02.50 4:17.10
For example, I have highlighted the row where I am at, approximately. But the 800m is a distance I haven't run for a long time. So when I next run it, that is the time I will aim for; 2:33. Whether I have the speed to achieve that, we will see.
Cathy once ran track
Training at Parliament House last Monday: we ran a session of 8 x 400. Present were Alan, Brooke, Cathy, Christopher, Ewen, me, Helen, Joel, Mick H, Miranda & Yelena.
This Sunday's Handicap: Message from Alan Duus: There has been a late change to Blewitts Pines to provide for overflow parking for the mountain bike event at Stromlo Forest Park this coming weekend. A new entrance track has been graded off Uriarra Rd. through our old start/finish area. Our parking area has been significantly improved by mowing and the rocky areas have been fenced-off. The small entrance/exit gate we previously used off Coppins Crossing Rd is now a continuous fence, and a more substantial entrance gate 100m to the north will be used as an exit onto Coppins Crossing Rd. That way all cars using the area will use separate gates for entrance and exit. Therefore all cars will enter off Uriarra Rd about 150m past the Coppins Crossing Rd turnoff. Please do not park on Uriarra Rd as there will be heavy vehicle traffic. We have changed our start/finish area and moved it about 75m down the hill. We will therefore park on the western side of the parking area near the start/finish area. But never fear – the courses have been extended to make up the full distances for both short and long courses. Alan.
Time Predictor: See How You Run Time predictors can only be approximate. You know yourself that someone you are well ahead of over 800m thrashes you over 10k, or vice versa. This is my best-guess predictor across the whole range of events from 800m to marathon. The best way of using this is to see how your best times (or your current times) fit on this table and determine from any outliers what distances you can improve in. You wouldn't necessarily be looking in the same row; you might see a "curve" of times. Just smooth the curve to get an idea of what you can do. And if in future one performance improves, you can see by how much other performances might. And if you are entering a new event, this can help with judging what pace to go at for distances you might not normally run.
800m 1500m 3000m 5000m 10000 1/2Mar. Marathon
2.10 04.30 09.45 16.40 34.30 1.17.00 2:41.30
2.14 04.37 10.00 17.05 35.20 1.18.50 2:45.20
2.17 04.44 10.15 17.30 36.10 1.20.40 2:49.10
2.20 04.51 10.30 17.55 37.00 1.22.30 2:53.00
2.23 04.58 10.45 18.20 37.50 1.24.20 2:56.50
2.26 05.05 11.00 18.45 38.40 1.26.10 3:00.40
2.30 05.11 11.15 19.10 39.30 1.28.00 3:04.30
2.33 05.18 11.30 19.35 40.20 1.29.50 3:08.20
2.36 05.25 11.45 20.00 41.10 1.31.40 3:12.10
2.39 05.31 12.00 20.25 42.00 1.33.30 3:16.00
2.42 05.37 12.15 20.50 42.50 1.35.20 3:19.50
2.45 05.44 12.30 21.15 43.40 1.37.10 3:23.40
2.48 05.51 12.45 21.40 44.30 1.39.00 3:27.30
2.52 05.57 13.00 22.05 45.20 1:40.50 3:31.20
2.55 06.04 13.15 22.30 46.10 1:42.40 3:35.10
2.58 06.11 13.30 22.55 47.00 1:44.30 3:39.00
3.01 06.18 13.45 23.20 47.50 1:46.20 3:42.40
3.04 06.25 14.00 23.45 48.40 1:48.10 3:46.30
3.07 06.31 14.15 24.10 49.30 1:50.00 3:50.20
3.10 06.38 14.30 24.35 50.20 1:51.50 3:54.10
3.13 06.44 14.45 25.00 51.10 1:53.40 3:58.00
3.16 06.51 15.00 25.25 52.00 1:55.30 4:01.50
3.19 06.58 15.15 25.50 52.50 1:57.20 4:05.40
3.22 07.05 15.30 26.15 53.40 1:59.10 4:09.30
3.25 07.12 15.45 26.40 54.30 2:01.00 4:13.20
3.28 07.20 16.00 27.05 55.20 2:02.50 4:17.10
For example, I have highlighted the row where I am at, approximately. But the 800m is a distance I haven't run for a long time. So when I next run it, that is the time I will aim for; 2:33. Whether I have the speed to achieve that, we will see.
