LEAH'S RUNNING WEB SITE
race photos | race results | links | calendar | nutrition | music | quotes, etc. | books | home
leah's running log calendar
skip down to current week
Marathoning Start to Finish Pacing Guidelines
wow, this seems super slow, but on a hot day, i'll follow these guidelines happily!
(<6 mi = 9:37)
(10 mi = 9:58)
(15 mi = 10:16)
20 mi = 10:28)
______________________________
"E" (Easy Pace Runs): 9:20/mile
"L" (Long Run Pace): 9:15-9:30/mile
"MP" (Marathon Pace): 8:30/mile
"T" (Tempo): 8:03/mile (20-25 min); 8:10/mile (40-50 min)
"SI" (Sustained Intervals): 7:52
______________________________
#1 track repeats 7:15-7:30/mile (5K pace or faster)
#2 tempo runs 7:44-8:15/mile (15-45 sec slower than 5K pace)
Regular runs should be between 8:25 and 9:10/mile pace.
#3 long runs 8:35-9:20/mile (30 sec slower than marathon pace)
Long runs = 1st mile at 9:25-9:50/mile,
next 75-80% at 8:55-9:35/mile, and last 20-25% at 8:25-8:35/mile.
Recovery/stamina runs should be first 2 miles at 8:55-9:25/mile, from mile 2 to end of run 8:25-9:05/mile.
Excel Chart of all Runs for 2008 | Excel Chart of Races
See Jane Run. See Her Run Faster and Faster. See why Leah's age group is so competitive!
Marathon Maniac #1157! | ATHLINKS.COM | ACTIVE.COM | Half2Run.com
|
|
|
|
|
| 12/8/09 - 1/25/10 -- NO RUNNING!!! :( ... aircast for 6 weeks |
| 1 - return |
1/26-1/30 |
|
5.5 |
|
| 2 - return |
1/31-2/6 |
|
16-17 |
|
| 3 - return |
2/7-2/13 |
|
21-22 |
|
| 4 - return |
2/14-2/20 |
|
13+ |
|
| 5 - return |
2/21-2/27 |
|
10
|
(hurt back, pool workouts) |
| 6 - return |
2/28-3/6 |
|
8.57
(plus treadmill) |
8:38 |
| 7 - return |
3/7-3/13 |
|
27.8 |
8:53 |
| 8 - return |
3/14-3/20 |
|
23.5 |
8:43 |
| 9- return |
3/21-3/27 |
|
24.95 |
9:02 |
| 10- return |
3/28-4/3 |
|
17.62
swam A LOT! |
8:58 |
| 11 |
4/4-4/10 |
|
6
swam A LOT! |
|
| 12 |
4/11-4/17 |
|
12 |
|
| 13 |
4/18-4/24 |
|
4
swam A LOT! |
|
| 30 to philly |
4/25-5/1 |
|
24 |
|
| 29 to philly |
5/2-5/8 |
|
24 |
9:20 |
| 28 to philly |
5/9-5/15 |
13.1 mile long run |
28 |
8:39 |
| 27 to philly |
5/16-5/22 |
13.1 mile long run |
31 |
9:00 |
| 26 to philly |
5/23-5/29 |
|
31 |
9:13 |
| 25 to philly |
5/30-6/5 |
10 mile long run |
43 |
9:32 |
| 24 to philly |
6/6-6/12 |
14 mile long run |
49 |
9:22 |
| 23 to philly |
6/13-6/19 |
15 mile long run |
43 |
9:15 |
| 22 to philly |
6/20-6/26 |
14 mile long run |
46 |
9:35 |
| 21 to philly |
6/27-7/3 |
7 mile long run |
42 |
9:00 |
| TOTAL = 223 miles (past 24 weeks = 959.5 miles (40 miles/week)) |
| 20 to philly |
7/4-7/10 |
7 mile long run |
40 |
9:06 |
| 19 to philly |
7/11-7/17 |
18 mile long run |
54 |
9:34 |
| 18 to philly |
7/18-7/24 |
13.1 mile long run |
40 |
9:06 |
| 17 to philly |
7/25-7/31 |
7.5 mile long run |
40 |
9:06 |
| 16 to philly |
8/1-8/7 |
10 mile long run |
55 |
9:32 |
| 15 to philly |
8/8-8/14 |
13.6 mile long run |
41 |
9:28 |
| 14 to philly |
8/15-8/21 |
6 mile long run |
41 |
9:19 |
| 13 to philly |
8/22-8/28 |
10 mile long run |
43 |
9:19 |
| 12 to philly |
8/29-9/4 |
6 mile long run |
32 |
9:04 |
| 11 to philly |
9/5-9/11 |
9 (w/breaks) run |
33 |
9:05 |
| 10 to philly |
9/12-9/18 |
5 mile long run |
17.4 |
8:41 |
| 9 to philly |
9/19-9/25 |
13.1 mile long run
18 mile long run |
47 |
9:20 |
8 to philly
10 to 3br |
9/26-10/2 |
13.1 mile long run |
40 |
9:12 |
7 to philly
9 to 3br |
10/3-10/9 |
15 mile long run |
38 |
9:05 |
6 to philly
8 to 3br |
10/10-10/16 |
26 mile long run |
38 |
9:14 |
5 to philly
7 to 3br |
10/17-10/23 |
10 mile long run
(actually on 10/24) |
20.5 |
9:31 |
| (averaging 38.75 miles past 16 weeks!) = total 620 miles [past 21 weeks =843 miles (40 miles/week) |
4 to philly
6 to 3br |
10/24-10/30 |
17 mile long run
(with breaks) |
47 |
|
3 to philly
5 to 3br |
10/31-11/6 |
12 miles (with breaks)
(SAT November 6)
10 mile long run
(MONDAY November 8)
8 mile long run
(FRIDAY November 12) |
34.5 |
9:21 |
2 to philly
4 to 3br |
11/7-11/13 |
35 |
8:59 |
| past 24 weeks = 959.5 miles (40 miles/week) |
1 to philly
3 to 3br |
11/14-11/20 |
PHILLY MARATHON |
14.6 |
8:55 |
0
2 to 3br |
11/21/11/27 |
28.6 |
9:23 |
| past 26 weeks = 1000+ miles (38.5 miles/week) |
| 1 to 3br |
11/28-12/4 |
6-8 mile long run |
|
|
| |
12-5-12/11 |
THREE BRIDGES |
|
|
MARCH 2010
|
|
|
|
|
|
|
28
6 miles |
1
????
|
2
POOL |
3
???? |
4
POOL |
5
5 weeks
walked |
6
3.1 miles
|
7
Disney's Princess Half Marathon
13.1 miles
|
8
walked
|
9
walked |
10
3.1 miles |
11
4.5 miles |
12
6 weeks
POOL
(1/2 hr)
|
13
Martha Jefferson 8K Run and 4K Walk
POOL
(1 hr)
|
14
POOL
(1 hr 15 min) |
15
6.2 miles
POOL
(45 min)
|
16
POOL
(45 min)
walked 5+ miles |
17
POOL
(45 min) |
18
4 miles
POOL
(45 min) |
19
7 weeks
walked |
20
National
Half-Marathon
|
21
walked 6 miles
POOL
(35 minutes) |
22
|
23 |
24 |
25 |
|
27 |
28 |
29 |
30 |
31
|
|
|
|
APRIL 2010
MAY 2010
|
|
|
|
|
|
|
2
POOL |
3
POOL
5.16 mi (9:31) |
4
POOL
1.87 mi (9:42)
2.68 mi (9:06)
|
5
2 mi (9:42)
4.5 mi (8:59) |
6
|
7
POOL (2x) |
8
Montalto Challenge at Monticello
6 mi total
(slow!!)
TOTAL: 24 |
9
Pacers Running Festival
1:50:38
(8:28)
|
10
POOL
4 mi (8:33) |
11
POOL |
12
5 mi (8:46) |
13
1 mi (8:21)
1 mi (9:04)
4 mi (9:24) |
14
POOL
Fredericksburg |
15
Fredericksburg
TOTAL: 28 |
16
Marine Corps Historic Half
1:46:52
(8:10)
|
17
walked
|
18
POOL
39 b-day!
wish i were 40 so i'd only have to run 3:50:59 to BQ.
|
19
walked |
20
3 miles (slow!)
|
|
22
2.25 miles (9:32)
7 miles (9:20)
POOL
TOTAL: 31 |
23
6 miles (9:10)
POOL
|
24
6 miles
(9:04)
POOL
(30+ min)
|
25
6.2 miles (9:12)
|
26
POOL
(40 min)
walked
5 mi |
27
5 miles (9:16)
MHMTP |
28
2 mile (7:43) |
29
Discovery Dash - volunteer
6.75 mile (slow!)
POOL
(45 minutes)
TOTAL: 32 |
|
|
|
|
|
|
|
|
30
13.4 miles (9:35)
|
31
5.07 miles (9:02)
|
1
4 miles (9:29)
POOL
(40 minutes) |
2
POOL
(30 min)
4 miles (9:24) |
3
6 miles (9:13)
|
4
POOL
(40 min) |
5
10 miles (9:59)
POOL
(45 min, laps)
TOTAL: 43 (9:32) |
6
7 miles (9:37)
|
7
7 miles (9:06)
|
8
3.32 miles (9:21)
2.3 miles (9:13)
4 miles (9:30)
|
9
2 miles (7:57)
4 miles (8:51) |
10
1.34 (9:42)
|
11
14 mi (9:32) |
12
1 mi (6:43)
2.5 mi (9:28)
TOTAL: 49 (9:22) |
| 13
5 mi (9:27)
|
14
4 mi (9:18)
POOL
(40 min run)
|
15
15 mi (9:35) |
16
5 mi (9:17) |
17
All-Comers Track Meet
1 mi (7:10)
3.1 mi (8:35)
|
18
POOL
(45 min run)
|
19
TOTAL: 43 (9:15)
4 mi (9:33)
2 mi (8:23)
2 mi (8:26)
1.5 mi (9:11)
POOL
(30 min swim)
|
| 20
5.5 miles (9:27)
|
21
CTC BOARD MEETING
14 mi (9:37) |
22
3 mi (9:29)
2 mi (9:13)
4 mi (9:27)
|
23
POOL
|
24
6 mi (9:10)
|
25
3.6 mi (9:37)
|
26
3.26 mi (9:19)
1 mi
(8:48)
3 mi (8:59)
TOTAL: 46 (9:35)
Online Registration Opens for the Charlottesville
Women's
Four Miler |
|
|
|
|
|
|
|
|
| 27
4 mi (9:09)
|
28
6 mi (9:45)
|
29
6 mi (9:07)
|
30
7 mi (9:10)
(23 so far, need another 23, eek) |
1
3 mi
1 mi
2 mi
All-Comers Track Meet
|
2
4 mi |
3
1.5 mi
3.1 mi
1.5 mi
3 mi
TOTAL:
42 miles (9:00)
Kiwanis
Independence Day 5K Race* |
4
9 miles
with
breaks
|
5
5 miles
|
6
5 miles
|
7
7 miles
|
8
4 miles
All-Comers Track Meet
|
9
5 miles
|
10
10 miles 3x2 miles at HMP with 1-2 minute jog |
11
4 miles
|
12
5 miles with 3xHP (10 sec)
|
13
|
14
8 miles w/ 4x3 minutes at 10K pace with 1 minute jog
|
15
4 miles
|
16
5 miles
|
17
12 miles |
18
4 miles |
19
5 miles with 4xHP |
20
5 miles |
21
8 miles w/ 6x3 minutes at 10K pace with 1 minute jog |
22
4 miles |
23 |
24
10 miles with 2 x 4 miles - 1st 4 at MP, 2nd 4 at HMP |
25
4 miles |
26
|
27
FXC goes to Indy!
|
28
|
29
|
30
VADM date nite
|
31
|
|
|
|
|
|
|
|
|
1
2 hours pool running!
ACAC 2-3 times week
|
2
5 miles
|
3
4 miles
|
4
5 miles
|
5
4 miles
|
6
VADM date nite
(10 miles with 7 miles time trial at 2 miles MP, 2 miles HMP, 3 miles 10K or faxter) |
7
3 miles
Laoghaire's 8th birthday! |
8
3 miles
ACAC 2-3 times week
|
9
4 miles
|
10
5 miles
|
11
6 miles
|
12
4 miles
|
13
VADM date nite
12 miles (8 x 4 minutes at HMP with 1 minute jog) |
14
4 miles |
15
4 miles
ACAC 2-3 times week
|
16
6 miles
|
17
5 miles
|
18
2 hrs at pool (but should be a 15 mile run this week)
|
19
4 miles
|
20
VADM date nite
8-9 miles
5 x 1000 at 10K pace with 400K jog
|
21
4 miles |
22
4 miles
|
23
6 miles
|
24
5 miles
|
25
SCHOOL STARTS!!
9 miles with TW of 4 x 1 mile at 10K pace with 400 M jog
|
26
4 miles
|
27
|
28
10 miles
2 x 2 miles at MP,
2 x 2 miles at HMP
4 x 2 miles) |
|
|
|
|
|
|
|
|
26
2 miles
|
27
3 miles
|
28
|
29
3 miles
|
30
2 miles |
1
OFF
|
2
DISNEY WINE & DINE HALF MARATHON |
3 |
4
OFF
|
5
|
6
|
7
|
8
|
9
Buck Mountain Half Marathon
13-15 miles |
10 |
11
|
12
|
13
|
14
|
15
OFF
|
16
Baltimore Marathon
26 miles |
17 |
18
|
19
|
20
|
22
|
23
|
23
13-15 miles
|
24
|
25
|
26
|
27
|
28
FXC |
29
FXC
|
30
20-22 miles
FXC |
|
|
|
|
|
|
|
|
31
FXC |
1
FXC
|
2
|
3
|
4
|
5
|
6
Run For Shelter 5K
15-18 mi |
7 |
8
|
9
|
10
|
11
|
12
|
13
Jingle Bell Run For Arthritis |
14
|
15
|
16
|
17
|
18
|
19
FXC
|
20
Philly
|
21
Philadelphia Marathon |
22
FXC
|
23
FXC
|
24
FXC
|
25
Turkey Trot |
26
FXC
|
27
FXC
|
28
FXC
|
29
FXC
|
30
|
|
|
|
|
2007 miles | 2008 miles | 2009 miles
_______________________________________________________________________________
race photos | race results | links | calendar | nutrition | music | quotes, etc. | books | home
|