Distances, Times and Pace for 4 Hour Marathon


Distance Time Pace
100m 20.9 --
200m 41.9 --
400m 1:27.6 --
500m 1:54.2 --
800m 3:12.3 --
1000m 4:11.3 --
1500m 6:35.9 --
Mile 7:06.4 --
2000m 9:00.6 7:15.0
3000m 14:07.1 7:34.4
2M 15:09.9 7:34.9
4000m 19:17.3 7:45.6
3M 23:44 7:55
5000m 24:37 7:55
4M 32:12 8:03
8000m 40:35 8:09
5M 40:48 8:09
10K 51:08 8:13
15K 1:19:15 8:30
10M 1:25:41 8:34
20K 1:47:50 8:42
13.1M 1:53:48 8:42
15M 2:11:15 8:45
25K 2:16:59 8:49
30K 2:46:37 8:57
20M 3:00:12 9:01
25M 3:47:09 9:04
Marathon 4:00:00 9:10

From McMillan Running

Running log week of 2009-10-11

10/11 – Sunday – Neighborhood – 4 miles – 40 minutes
10/12 – Monday – Neighborhood – 4 miles – 40 minutes
10/13 – Tuesday – Class (Steady Run) – 10 miles – 1:35
10/14 – Wednesday – Neighborhood – 6 miles – 60 minutes
10/15 – Thursday – Neighborhood – 9 miles – 90 minutes
10/16 – Friday – off
10/17 – Saturday – Roguette – 14 miles – 2:03
Weekly mileage: 47 miles

Crestview long run

I arrived on time, parked, and stretched inside. I still felt full from yesterday night’s dinner. We started out and headed up north on Comal. The night before I had planned the route, and I was considering doing the advanced group distance of 16 miles. This is something my coach and I had discussed on Tuesday. However at the beginning I was doubting I would do it. Although I didn’t start with Richard, who I’ve run with the past few weeks, I trailed behind him about 10 feet. For some reason my runner id tag on my shoe was making noise and bothering me. On the first water stop I fixed my id and let Richard go on ahead, but over time I caught up. I still wasn’t breathing comfortably. I couldn’t talk very much as we ran. I was probably pushing it a bit too much. In a group I’m either trying to stay up with someone or trying to catch up to someone. In a group setting I really just don’t run on my own. Sigh. I know this is a problem. I have to accept that I’m a solitary person as I am in life. So at the second water stop I told Richard I was heading further north toward the 16 mile turnaround. Richard continued straight on North Loop while I headed north on Grover. I knew from yesterday night’s planning session that I could turn at Payne and do a 14 mile long run. So that’s what I did. I was all by myself. I was listening to my iPod, and finally I was running comfortably – as our coach says I was running “easy”. Somewhere along there I had a Mocha Clif Shot w/ caffiene. I felt that kick in, and I was fine. The remainder of the long run was downhill back into Austin, and went by quickly while “Car Talk” yacked in my ear. I arrived back in 2:11 for about 14 miles or about a 9:21 pace. Now looking back I could probably have done 16. Maybe next week. But should I worry that I didn’t do any miles at MGP. I’ll save that for my week day runs for now.

Timed morning run

I typically run in the morning. I don’t time myself I just run. I don’t eat beforehand either. I do listen to my iPod to keep myself entertained. It helps the miles go by. So after my discussion with my coach yesterday I was curious what my morning pace was. Well I completed 5 miles in 49:23. My miles were approximately: 10:46, 10:42, 9:24, 9:20, and 9:20. So I’m running a 10 minute/mile pace. I’m also warming up over time so my time drops down. Anyways I thought it would be faster. So I was disappointed. Sigh. Should I have been? I just don’t know. Well I’m not going to time myself again until I’m told to do so. I don’t need further downers

Portland marathon

I sat online and watched my coach, Geezer [Finish: 3:06:05 Pace: 7:06], and my running friend, Sadie [Finish: 3:38:57 Pace: 8:22] and her husband [Finish: 3:11:50 Pace: 7:19], run the Portland marathon today. Excellent. It’ll be fun to hear all about it on their blogs. Lookin’ forward to it.

Running log week of 2009-10-04

10/04 – Sunday – off
10/05 – Monday – Neighborhood – 7 miles – 70 minutes
10/06 – Tuesday – Class – 8 miles – 76 minutes
10/07 – Wednesday – Neighborhood – 5 miles – 49:23
10/08 – Thursday – Neighborhood – 8 miles – 80 minutes
10/09 – Friday – Stationary Bike (Raining) – 30 minutes
10/10 – Saturday – Crestview – 14 miles – 2:11
Weekly mileage: 42 miles

Running log week of 2009-09-27

09/27 – Sunday – traveling
09/28 – Monday – traveling
09/29 – Tuesday – Pok Neighborhood – 8 miles – 80 minutes
09/30 – Wednesday – traveling
10/01 – Thursday – Neighborhood – 6 miles – 60 minutes
10/02 – Friday – Neighborhood – 8 miles – 80 minutes
10/03 – Saturday – Coach Mac Special – 12 miles – 120 minutes
Weekly mileage: 34 miles