Benchmarks


Photo credit: Thanks to one of my readers. It’s not the route I ran today, but I like the photograph.

Today’s run:

40:39        5.04 miles     8:04 min/mile

Yesterday’s run was identical, except I forgot my watch. It was the same route, 45 minutes, about 9 min/mile pace.

Today I was inspired, though. The body wanted to run where I’d left off yesterday, though I am trying to conserve some energy this week.

I’d just reread a small section of a great* book, Run: The Mind-Body Method of Running by Feel by Matt Fitzgerald, and chanced upon a simple, somewhat obvious, but as of yet (for me) largely untried method of spurring motivation. Just glancing over the epilogue, this: “Know your personal records and try to break them.”

Now I know, or can easily refer to, my running times for all of my races — but it occurred to me that I don’t know, for instance, the fastest time I’ve run 5 miles in a work out. Or at 2.44 miles (the circle around the golf course in Griffith Park that I’ve run many times). So, wouldn’t it be helpful to know,  particularly if I’m going to run a hard workout, what my fastest time was? So simple. But I haven’t done it. I came up with this quick and dirty list, with the help of my data at Garmin connect:

2.51       18:40       7:27 min/mile (7/12/12)

3.10       21:38       6:58 min/mile (4/13/12)
4.96       37:44       7:37 min/mile (4/11/11)
5.00       39:14       7:45 min/mile (3/20/12)
6.45       53:32       7:20 min/mile
7.00       53:46      7:40 min/mile (12/6/11)
10.0    1:20:50     8:05 min/mile

13.1     1:42:33      7:50 min/mile (race)

16.5     2:27           8:56 min/mile

So, next time I head out for a 10-miler, and I’m feeling jaunty. I will know that I’ve never run one faster than 8:05 min/mile pace. Crazy powerful information that I’ll be making use of, with gusto!

 

*I so misjudged this book when I first read it — I tossed it aside, my takeaway being that it was about “winging it” (Chapter 6), when there is so much more to this book — it really is a further distillation of Brain Training for Runners, his previous book.

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