16-01-2010, 08:50 PM
Hi TheEd,
Thanks for your answers about the program.
Today, I went for a 4K trial run. It was a rather strange experience for the following reasons:
1. It was not possible to follow the normal 4K course because it was too slippery some places.
2. It was very windy why it was difficult to run. From the below, you can also see that the km's aren't run at very even paces.
Due to the above, I decided to use the first km on the route and run that 4 times. This meant that some time was lost as you have to turn around 3 times during the run; in this way you lose pace every time you turn around.
1 k: Was run in 4.07.
2 k: Was run in 3.55
3 k: Was run in 4.17
4 k: Was run in 3.42
This gave a total of 16.01. I think that running back and forth meant a loss of at least 5 seconds why it was an OK trial. You may ask about my heart rate; I never measure this as I don't like to carry it. My pacing has the many last years instead been based on Jack Daniels' VDOT values used from races. My best guess is that going sub-41 in 3 weeks is realistic. I very much hope that it is soon possible to run on my favourite track!
I look forward to getting your feedback.
Have a nice weekend.
Thanks for your answers about the program.
Today, I went for a 4K trial run. It was a rather strange experience for the following reasons:
1. It was not possible to follow the normal 4K course because it was too slippery some places.
2. It was very windy why it was difficult to run. From the below, you can also see that the km's aren't run at very even paces.
Due to the above, I decided to use the first km on the route and run that 4 times. This meant that some time was lost as you have to turn around 3 times during the run; in this way you lose pace every time you turn around.
1 k: Was run in 4.07.
2 k: Was run in 3.55
3 k: Was run in 4.17
4 k: Was run in 3.42
This gave a total of 16.01. I think that running back and forth meant a loss of at least 5 seconds why it was an OK trial. You may ask about my heart rate; I never measure this as I don't like to carry it. My pacing has the many last years instead been based on Jack Daniels' VDOT values used from races. My best guess is that going sub-41 in 3 weeks is realistic. I very much hope that it is soon possible to run on my favourite track!
I look forward to getting your feedback.
Have a nice weekend.