On the last post, I discussed the value of keeping quality run data. For this short post, I want to show some quick findings after I searched through some of my recent data. I looked back through my EASY runs that were on the same course, same distance, same temperature, and most importantly
the same average heart rate. I found three good matches for this year. Then, since I also keep data on each mile interval, I ignored the first three miles of each run (as a good warm up) and only considered the last three miles for comparison. The following are the findings for the last three miles of each run:
- May 3rd - Pace 9:45 /mile
- July 29th - Pace 9:17 /mile
- Aug 24th - Pace 9:04 /mile
So, even though the runs spanned a four month period, everything that might effect the results was effectively ruled out. Essentially, the only thing left is the pace. This simple comparison would not have been possible had it not been for the quality of the run data.
These findings are important to me right now because that seemingly EASY pace is basically near what I know to be my sustainable marathon pace which is obviously improving. The better news is these comparisons were at 75°F temps. I am very anxious to see what happens as the temperature lowers in the fall...just as my next marathon approaches! My goal is sub 4 hours and I think the data shows it is easily within reach.
I drool at your easy pace :)
ReplyDeleteWhat marathon are you training for? I'm also looking forward to see what happens with the temperatures cooling.
Steena, you will like what you find when it drops a bit. Not only will the runs seem easier, the pace will improve. All that will motivate you big time!
ReplyDeleteI have up to four marathons lined up from Nov thru Feb. The last is RnR New Orleans and that's the most important one.