Today was a great day for American marathoning. To be honest, I don’t care that much for Rupp. I’ve been cheering for Jordan Hasay, however, since she was a freshman in high school and won Foot Lockers. Today she ran the fastest time run by an American woman in the Chicago Marathon – 2:20:57. So awesome! She came in third, a great showing at her age. Tirunesh Dibaba came in first off a murderous paced first half. She is one of my other favorite marathoners. (Too bad she’s not American.)
Running speed is a funny thing. The range of speed of runners – let’s just say women – is mind-boggling. Consider the marathon.
- Chicago Marathon course cut-off: 6:30 / 14:52 mpm
- Average women’s time: 4:42 / 10:45 mpm
- Boston Qualifying Time, W35-39: 3:40 / 8:23 mpm
- New York Marathon Qualifying Time: 3:15 / 7:25 mpm
- Olympic Trials Qualifying Time: 2:45 / 6:17 mpm
- Top 3 at Rio 2016: 2:24 / 5:29 mpm
- World Record: 2:15 / 5:10 mpm
The slowest marathoners are going SO slowly compared to say a 4-hour marathoner, who is barely moving compared to a New York Marathon qualifier, who’s jogging compared to an Olympic Trials qualifier, who is in turn radically slower than an Olympic medalist. What I love about running is that there is room for all of us. In a major marathoner, you have people running from 5 mpm to 15 mpm. How cool is that? What is even greater is that people at all speeds appear to get great satisfaction from just finishing and or achieving a personal best.
- M: 400 m swim, 2:03 / 100yd
- T: Rest
- W: 7.4 mi run @ 9:26 mpm
- R: 4.0 mi run @ 10:33 mpm
- F: 5.8 mi run @ 9:25 mpm
- S: 4.0 mi run @ 10:34 mpm
- S: 9.0 mi run @ 9:08 mpm
I took it easy Monday, with a swim to give my joints a rest after the half marathon. Wednesday, I did an endurance run at long run level of effort, though all my neighborhood runs are slower due to the hills. Thursday and Saturday were easy neighborhood runs. I did a couple up-temp sections during my Friday run, and a long run on Sunday. For some reason, Sunday’s long run just felt, well, long. I was tired the rest of the day. The deteriorating weather conditions are not helping my runspiration. Basically, rain makes me want to hibernate. I haven’t had a run yet where it rained on me the whole time, but I’ve definitely experienced intermittent rain.
I also did 135 push-ups, and I’m on track for about 4900 for the year. I’m nearly caught up with my objective of 5000 for 2017. I think doing push-ups has been really good for me, and I’m planning to set a new push-up goal for 2018. I can’t decide how ambitious to be.
Next weekend, I’m planning to attempt the Fall City Half Marathon, though I haven’t signed up yet, and I reserve the right to back out if the weather’s looking particularly nasty. If I do run, my racing plan is as follows:
- Miles 1-5: 8:30 – 8:40 pace
- Miles 6-9: 8:20 – 8:30 pace
- Miles 10-11: 8:10 – 8:20 pace
- Miles 12-13: 8:00 – 8:10 pace
My goals are:
- A goal – Break 1:50
- B goal – New PR (under 1:51:04)
- C goal – Run first 5 miles at better than 8:40 pace
Achieving C should be physically easy, but I always struggle at starting fast in a half marathon. It just feels like a bad idea. So, I’m trying to tell myself it doesn’t matter if I have to walk the last 3 miles as long as I start on-pace and go for it.
Hanson’s race equivalency calculator gives me a projected time of 1:47:42 based on my 12K time from last December, and I’ve done a lot of running since then. My recent 7K time projects a 1:41:02 half marathon; I’m 99% certain I can’t acheive that (and will not be setting out at a pace to try). Extrapolation is always dangerous, I suppose.