So thanks to Dorothy at MilePosts, I’ve learned that I am running my long runs way too fast.
Using the McMillan Running Calculator, I inputted my current 10K PR of 58:25 (9:25 avg).
This is what McMillan deduces for me:
According to McMillan, my long runs are supposed to be 10:58-11:58 and my tempo runs are supposed to be 9:31-9:56.
Daily Mile tells me that I’ve been doing everything too fast!
Last two Long Runs:
- 9 miles at 10:33 avg
- 8 miles at 10:22 avg
- 5 miles at 9:35 avg (just made it into the range with this one!)
- 4 miles at 9:23 avg
I’m so confused. My long runs don’t SEEM like they’re too fast, and my tempos are manageable. I’m working, but I’m not totally gassed.
Maybe this means that I’m actually a little faster than the time I entered? Or maybe I just don’t push myself hard enough in races? Maybe the long run pace is geared towards full marathon training, and not half marathon training?
I think I’ll just keep doing what I’m doing until the RnR Half Marathon on March 17. Hopefully I can blow my 2:10 current half PR out of the water and follow it up with a PR in the Cherry Blossom 10 miler a couple weeks after. According to this chart and my training, I believe a couple PRs are totally doable! YEAH!
Note: I am almost guaranteed to PR at the Cherry Blossom. I’ve only raced one 10 miler, way back in 2008. At the time, it was the longest distance I had ever run. I ran the first 7 miles with a friend who was considerably slower than myself before picking it up for the final 5K. I finished with a 10:52 avg pace.
QOTD: Do you use McMillan calculator for your training paces or do you just go by feel? Do you have any thoughts on my training paces?