16 December 2014
After yesterday’s Medium Pace Run, I decided that today’s training run should be closer to an easy pace than yesterday’s. Besides, the schedule called for a 5 mile, mid-week run. Once again, that first hill (~10.5% grade) drained my strength!
Endurance Running – Base Building, Week 5 of 13 Weeks, Day 2 of 4 Days
The route that I’ve run, yesterday and today, is fairly heavily wooded. Today’s run must have spooked the local deer population because there were several sets of does and one set of two stags (bucks) racing across the roadway within a couple of hundred feet in front of me. The first set of does crossed less than one hundred feet in front of me just as I was cresting that initial hill; I was so focused upon just struggling up the hill that the appearance of those does really startled me (somewhat of an understatement!!!). Maybe, I should consider taking a camera with me the next time that I go for an easy pace run so that I can document those encounters?
Although the weather was moderate and windy when I left to run, I was sweating profusely by the time that I got to training mile three; and, the wind was not adequate to keep me feeling cool. But, I will state that the easy pace run was refreshing and, well, easy <no pun intended>.
For the record, my easy pace is, currently, in the range of 11:07/mile – 11:15/mile. To establish the pace range, I use two, online sources (both sources use calculations found in Daniels’ Running Formula, Second Edition, by Jack Daniels, PhD), which calculate running paces (the paces are based upon my current fitness) that differ from each other…hence, a range of paces. The online sources that I use are:
AttackPoint and RunBayou.
To begin the process, just enter your results from a recent race and the race distance; then, click the “Calculate” button.
If you haven’t participated in a race, recently, just go for a timed practice run (5k or longer) and use those results. If you have a GPS watch/HRM (heart rate monitor), your results will be more accurate; but, if you don’t, measure the appropriate distance and use a stop watch. For younger runners; i.e., age less than five decades , I would suggest that, after about 4-5 weeks of consistent training, a timed 5k practice run should be performed to update your training paces due to improving fitness; but, for older runners (also, new or inexperienced runners), I suggest performing a timed 5k training run every 5-6 weeks of consistent training.
I recommend, also, that you keep a log of your training and, especially, results of your races and timed practice runs; and, record and keep your calculated training paces from one (or both) of the online calculators.
Happy Running