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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

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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

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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.

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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

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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.

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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

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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

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Running log week of 2009-09-20

09/20 – Sunday – off
09/21 – Monday – Neighborhood – 4 miles – 40 minutes
09/22 – Tuesday – Class – 7 miles – 70 minutes
09/23 – Wednesday – Neighborhood Stationary Bike – 4 miles – 40 minutes (no bike)
09/24 – Thursday – Neighborhood – 5 miles – 50 minutes
09/25 – Friday – Neighborhood – 8 miles – 80 minutes
09/26 – Saturday – off (traveling to CT & NY)
Weekly mileage: 28 miles

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Eastside 10 miler

Woke up at 4:15 AM to drop off my daughter at the airport. Arrived back home at 5:20 AM and got another 40 minutes of sleep – nice! Waking at my normal Saturday run 6 AM, getting out the door at 6:30 AM, and arriving at Rogue at 6:50 AM – all was fine with the world. Off on our run with Chris and Philip from our Tuesday night class. We chatted a bit, but I drifted ahead of them. Soon I was on my own ’til I caught up with Richard, who I ran with last year. Richard is much faster than me, but he was taking it easy today – thanks so much Richard. We also met Howard and talked a while with him. Sounded like a neat guy, a tri-athlete, but soon he had to drop off. Once Richard and I got to Speedway and the downhill 2 miles back to Rogue we were flying. But the coach says that we gotta keep it conversational so I chatted about stuff, and Richard listened to help pass the time. We returned back to Rogue completing 10 miles in 1:28 (88 minutes) or 8:48 per mile. For me this was fast, screeching fast, because this summer I was doing 1:43 for 10. However today I was not overly worn-out or breathing hard. Does that mean I didn’t over do it? I hope so. I’m trying to follow the program of keeping it easy.

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Eastside 10 Trip Ticket

Note: The one posted at Rogue had errors, or maybe I’ve got errors and theirs is correct – the telling will be tomorrow morn
Start at Rogue
Left onto 5th St
Left onto Comal St
Left onto East 11th St
Immediate right on Angelina St
Veer Right on Comal St
Right on Manor Rd
Left on Lafayette Ave
Right on Edgewood Ave
Left on French Place St
Becomes Kem Ramble
Becomes East 37th St
Right on East 34th St
Left on Cherrywood Rd
Bend right on Wilshire Blvd.
Left onto Crestwood Rd
Left on Airport Blvd
Immediate left on Parkwood Rd
Right onto Ardenwood Rd
Left on Bradwood Rd
Right at Wrightwood
Becomes Ashwood Rd
Right on Maplewood Rd
Right onto East 38th . St
Left onto Lafayette Ave
Right onto Edgewood Ave
Left onto Dancy St
Right onto East 32nd St
Left at I-35 Frontage Rd
Continue on 32nd St
Right on Duval St
Left on East 35th St
Left on Speedway
Left on East 31st St
Right on Speedway
Continue on Congress
Left around the Capitol
Continue on Congress
Left on East 4th St
Cross under I-35
Right on East 5th St
End at Rogue