It's September, and here in the northern hemisphere, at least, the heat has moderated and it's nice and cool for running in the mornings. How is your running going?
The first week in September was great! 17 miles in the week, including an approx 6.2 mile long run, both my highest ever. Then I went on a family trip and only fit in one short run during that week. But today I got back on my routine, I'm preparing for a 5k trail race in 2 weeks and my first 10k race in November. I did the 6.2 mile run 10 days ago in 1:08, including several walk breaks due to the heat. So I'm assuming by November, with better weather, I'll be able to complete a 10k faster, but I'm not yet sure what time I should aim for.
Thanks! I ran a 5k road race just two weeks ago and my time was 30:51. But it was hot - 75 and humid - which meant that I had to take several walk breaks and frequently poured water on my face and head to prevent overheating (I don't sweat on my head.) So...I know I can go faster, but I don't have any other accurate recent times.
Are there formulas for projecting race times? Or do you do it based on your experience?
There are lots of formulas, and you can find nifty web predictors at http://runworks.com (which also includes a temperature compensator) and http://www.mcmillanrunning.com/calculator, as well as (my favorite) a downloadable Excel spreadsheet from http://mymarathonpace.com. The idea is that they calculate equivalent race performances, which can be used as predictors IF you are equally well trained for the races at different distances. The problem, of course, is that a lot of people train well for a half marathon but their mileage isn't really good enough for a marathon, but they assume they can hit the projected time, and have a miserable last 8 or so miles.
Your 5K projects to about a 1:04 10K, but you have lots of time to train, and you're right in that the cooler weather should lead to a faster time.
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Are there formulas for projecting race times? Or do you do it based on your experience?
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Your 5K projects to about a 1:04 10K, but you have lots of time to train, and you're right in that the cooler weather should lead to a faster time.
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