Someone on the Runners World forums asked me today what the 11:07 mile time trial means to my training. I really have no idea.
I couldn't help but plug the mile time into McMillan's running calculator at work today to see what came out. Here are some interesting predictions based on the 11:07 mile.
5K - 38:31
10K - 1:20:00
10 mile - 2:14:03
Half marathon - 2:58:01
Marathon - 6:15:26
(Do keep in mind that a 5K runner is unlikely to run the equivalent time in the marathon off of 5K training. The runner would obviously need to train for the marathon to accomplish this equivalent time.)
I know I'm overanalyzing but I can't help but know that weather would play a HUGE part in these predictions. Since my 11:07 mile trial was executed in 90 degree temps, it may be safe to say that these times would be even better given better conditions. Still, I think for the conditions that I ran in, I was about as on my game as I could have been for that run. Good nutrition. Good sleep. Good hydration. New shoes. Squishy running track. Definitely optimal conditions except for the temperature.
I think that the training paces that McMillan provides are valuable and I am going to start using them to program my Garmin. Here is a sample of the training paces McMillan suggests:
Long runs - (14:51-15:51) (this happens to be the pace that I do my long runs at)
Tempo runs - (13:02 - 13:36)
Recovery jog - (15:51 - 16:21)
100m intervals - (35.7 - 39.3)
400m intervals - (2:37.2 - 2:49.1)
and so on...
Anyway, I'm don't want to go to being too scientific or rigid as I am enjoying just running and trying to feel it, but I think it's good to learn these paces and how they feel and what various workouts feel like.
So, for the 10-miler, I think this gives me a good idea of what I MAY expect from my performance. I was leaning more toward slogging in at 2:30 as a goal but McMillan predicts a 2:14:03. Runner's World predicts a 2:07:38. Yeah, right!!! Running Times calculator predicts 2:11:46. I think I'll be happy with anything between 2:14:00 and 2:25:00. That's 13:24 - 14:30 pace, certainly faster than any training run to date at that distance.
Well, this is of course just rambling. I have a lot to learn and very little race experience. I am just looking forward to running, racing, losing more weight, and continuting to have a blast!!!