Pace calculations should be done using an existing and recent race performance: Since most of us have just done Marine Corps, that would be your basis point.  If you've done another race, then use that.

 

For instance: Vaithee asked about using MCM or a target marathon time.
Using a 6:02 finish time at MCM yields a LSD pace of 14:30, which can drop to 14:00 by March with speed training.  Vaithee could also use a recent 5K time of :30 to calculate LSD pace.  This new performance suggests an LSD pace of 11:47. This is a more accurate performance because it is more recent and because the 5K is a closer parallel to a Ten Miler.

 

In anther example: David Alladin also ran a 6:02 MCM, but just ran a 52:25 10K. The newer race suggests an LSD pace of 10:45 and a marathon performance of 4:05.

 

In a third example, I have a marathon PR of 3:15, suggesting an LSD pace of 8:18. That performance however, is 3 years old and is therefore an invalid predictor.  My recent 10K of 48:37 suggests an LSD of 9:31 and a marathon performance of 3:40.  Speedwork can help bring that LSD pace down to 9:00 by the Spring for the Cherry Blossom in April. The more mileage, and more speedwork, the better the chance that I'll hit my goal of <1:15.  The 1:15 Ten Miler predicts a 3:28 marathon in the fall, but also means I recalculate my training paces.

 

And yes - the majority of your work is at LSD. That discussion follows. 

First - I will send a sep email but I would like to change our workouts to 8:00am, preferably on Sundays.

 

The weekend runs have a different flavor from the marathon preparation workouts.  It should be obvious first that the runs are shorter since the target race is much almost a third of the marathon.  Since most of you have already done a marathon, we're no longer concerned with getting the distance in, the focus will be on maintaining a consistent pace.  I also want to take more time on stretching to help with running form and with recovery.

 

We'll discuss individual paces on Saturday, Dec 16.  For now, the run is still at 8:30am.

 

Happy Running

I hope we have a few folks out this Sunday for the Acumen Jingle Jog 10k in DC.  It will be a good chance to establish your pace for our shorter runs.  In any case, we're still meeting as a group on Saturday, 12/9.  Plan on a seven mile run at an easy pace.

If you don't make the 10k, I'll put together a 5k time trial in December.

Happy Running