My son had his football presentation day today (AC Hoylake) and he wanted to show his medals to his Grandpa so I asked my wife to drop me at our house so I could run round and they would drive round.
I went to get my running kit on but realised that I had left my running shoes
in the car and so had to use my tennis style shoes as well.Anyway I took the usual start to my run along Park road and down Bennett's lane onto the prom. I then ran along the prom, down Sandhey Road and through the park to Birkenhead road.
Then down Carlton lane and through the back way to Sandringham Avenue to my in-laws.
Run Details:
Start Time: 15:15
Distance: 2.84km
Duration: 14:14 minutes
Avg Speed: 11.972
Pedometer details
Ok now that I have worked out the Avg speed using John's spreadsheet it seems a little high to me. John/Mike is this right? If so then maybe I am suited to shorter distances!!! (Not good for the future runs with John!!).
Anyway this seems to be promising. Lets see how I get on this week.
5 comments:
2.84km in 14:14 is in fact 11.972km.
Would that be the same spreadsheet that I designed and passed onto John by any chance? ;-)
Called: DistanceTime.xls
Nice to see you back and sticking at it.
Unfortunately, you will more often than not run shorter distances at a better average speed, as your top speed is usually at the beginning. You then tend to slow down, therefore, the longer the distance, the slower your average speed.
What tends to improve your overall pace over your normal/standard distance, is running a 10% longer distance once a week, even if this is much slower overall. This improves your endurance and hence your pace over your standard distance.
the further you go, the slower you get?
Yeah, sounds familiar. On longer runs I'll tend to settle into the lows 12s and just keep plodding.
But not today 'cos its p'ing down... might as well try and get some work done.
Oh yes, nice to see you're using the Gmap Pedometer - useful isn't it!
Thanks for the input guys.
Mike I will try and start making the runs longer (when i think i can handle it) but it may take a little time.
Mike, yes I am using the DistanceTime speadsheet. Thanks for that!!
John I braved the winds yesterday but I didnt get the rain. See my next post.
Hi Chris. Try jogging for about 20 to 30 minutes at a slow speed. I.e. just slightly faster than a fast walk. So you're jogging at about 5 mph.
I think you're doing great and look forward to joining you in a jog!
Dad x
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