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Sub 3h15
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MsE, we all have distances that we are better at and distances we are worse at. I don't know how much of this is nature versus nurture. For years I have been running for about 40 minutes to an hour at lunchtime and my best performance are over 10k to 10 miles which take about 40 minutes to an hour. Very few people have WAVA scores for marathons that match their scores at lower distances. The only person I know who has is Race Jase and I suspect he has unfinished business at other distances.
The Consistently Consistent sub-3:15 team Jantastic team are still going along and managing 100% as a team but one runner logged no runs in week 3 even though they are on Strava so we are getting close to the point where we need all those who have 100% so far to keep on hitting 100%.
MsE: ignoring one rogue entry on Po10 (which suggests that a road relay leg is my best performance, but they have the distance wrong), my marathon is my 6th best performance. I think that as Radcliffe's record is so great compared to other runners, it is harder for women to equal other WAVAs. My 10k, HM and 5k pbs are all better WAVAs than my marathon pb but I would still say I'm a marathon specialist on the basis I convert up better than most.
Mind you, I haven't done a fresh marathon for 2 years so maybe that will change one day.
Happy birthday (?) MsE.
KR, you asked how I fit in sessions for 3 sports. With difficulty would be the response. Lots of getting up early, training before and after work and carefully managing a spouse are the only options.
Overdid it a bit at the weekend. I was already tired from a heavy day on Friday and my riding buddy had his fresh legs on which forced me into a 50mile time trial pursuit over Lakeland hills. Knackered afterwards. My run on Sunday was nothing more than a 90minute shuffle.
Bit better this morning with 3x1k at 5:38, 5:27, 5:37mm pace off 400m recoveries then 0.5k at 5:48 pace to finish off easy(!). Must've been a tail wind. Swim tonight!
MSE- most of us have far fewer marathons than other races and with it being so long it takes years to get the endurance built up.Happy birthday
G-dawg-more speedy running
Slokey- good reps and hm pb time , that sub 3 is within reach with the right training
10 miles this morn after 12hr nightshift with 5 hard (6:55 m/miles) on tired legs it hurt a bit
..
I have never really thought about Paula and her 2:15:25 being such a big factor in female WAVA. If you are open category then 80% gives 02:49:16 and if you ignore Paula and set the standard on 2:18:37 set by Mary Keitany then 80% is 02:53:16: a full 4 minutes slower.
The men's tables still use 2:04:55 which seems to be Tergat from 2003 and 80% is 2:36:09 and if you update to Kimetto's 2:02:57 then 80% is now 2:33:41
Curse you Kimetto!!
Smokey - Im in your club 1:23 to 3:12..... Nice speed btw
Figures are mind boggling.... I am happy to get over 70% in most things, but the marathon is still no where near that....
Abbers - Salisbury 10 has to be one of the nicest 10m races out there (not the fastest though)
Good 20 yesterday PMJ
G-dawg - good running
My legs are still a tad trashed from the XC on Sat, 3 x 2.4km (6 laps of track) 10:30 / 10:24 / 10:20 not the fastest (a tad slower than threshold).
Take care
Looks like 80% wava is a pipe dream for most of us then at mara distance
RFJ- 6:55m/mile then sounds good to me
Great 1/2 time !
I've always assumed that it is easier to hit high WAVA percentages with the longer distances than the short or maybe that is an age thing? My WAVA for the marathon is 83% but for shorter distances it isn't even worth working out.
I tend not to look at WAVA scores. At 43, I'm still chasing absolute performance targets and cling to the belief that my HM and marathon PBs from 2010 (1:25 and 3:05) could in theory still be beaten given a sustained period of solid training and no injuries. Maybe once i'm into my 50's I might start paying more attention to WAVA.
When I am running in trail or fell races (which I do from time to time) I tend to look at the course record and aim to avoid being no more that 50% more than that. For comparison 50% over the marathon WR is around 3:04 so just a tad quicker than my PB. Marathon records are generally very good as so many people run them seriously. By contrast, off road running course records vary a lot in terms of quality so more often than not my "50%" target is usually eminently do-able. Having said that, I have had 2 attempts at the Borrowdale Fell Race and getting to within 50% of Billy Bland's 2:34, set in 1982 strikes me as much tougher than running a 3:04 marathon. It is an extraordinarily good CR. I guess that makes him the Paula Radcliffe of the fells (although I'm not sure he would appreciate the comparison!).
8m at goal MP tonight came out at 7:20. HR went above marathon HR for the last 3m and the Garmin gave me a 4.4 for training effect (a polite way of telling me I was blowing out of my @rse). Nevertheless a good session to have bagged. Onwards and upwards.
G-D - good session given you are under the weather.
MsE - Hope you are OK
Jools - nice 5k/tempo run.
RFJ - another solid session bagged
Leslie H - well done. Sounds brutal
SJ - I'm impressed. Paces beginning with a "5" never fail to impress me.
PMJ, I keep seeing on Facebook her winning a lot of Trail races and the sub 3 marathon was based on lots of trail running and fast midweek 10 milers. Think the longest run was 16 miles. So that throughs out the 5 x 20 mile theory!
Nice 5 miler G-Dawg, sometimes a rest through getting over a cold can be a good thing for the legs to recover a bit.
Great dedication Slokey. I'm rubbish at getting up early, hence a lot of late running and forum posting! I take my hat off to you and all the others doing other training too. It's tough as we all know trying to get 5/6 runs in a week, let alone a swim and biking. Stonking reps too - were they 1 mile and not 1k reps?
Wow Jools, brilliant 5k time
Nifty 8 miler there GE - like the blowing out of my ar$e phrase!
Another Tuesday night 10 x 200m hill reps session. It's always a rush on a Tuesday, getting home for 5.30, quick change and taking my lad to footie training for 6. Then it's fitting in my session while he trains and back in time to pick him up at 7. Just about able to get this session in and I think it's good as you don;t have time to hang round!
MsE - I think my HM PB must be my highest wava. 10k is not good and marathon is poor.
GD - hope the head clears soon - nice speedy running.
PMJ - I only need one more run this week for a joker to take me to 100%, but I might need to revise my Feb targets if the foot doesn't improve by the end of the week!
Jools - good point about Paula Radcliffe! Nice 5k BTW.
SJ - all good training.
Leslie - great run there!
GE - good session.
KR - I know that feeling! Good hill reps.
Took a rest today.
my PB's with regards WAVA are 10K - 79%, half M - 78.5%, Mara - 76.4%, so mara the weakest.
As a VoGit, I'm on 10K - 71.5% , halfM - 72%, mara 71%, so not only slower in absolute terms (naturally), I'm relatively much slower.
Fits with Noakes "ageing runner with many years of competing" theory
8 miles today, with 5 x 800m in park
I just don't think it makes sense to decide how good your different distances are compared to each other using WAVA. If I disregard my 'best' WAVA, which is for a dodgily-measured league race that was nowhere near 5 miles, I still get stupid results. For example, I have 5 5ks with better WAVA scores than my marathon PB and there is no way that a 19:16 parkrun on a day when there was a gale force wind is a better performance than a 2:56 marathon by any other measure. Also I get a better WAVA score for a 10k that I was using as a session (mile reps off steady recoveries) than for my half marathon PB (which the McMillan calculator thinks is my best performance over any distance).
Agree with what you are saying Lit. I would say a 2.56 marathon far outweighs a 19.16 5k time any day. I know which one I would want!
As marathon runners we all pretty much do all the other distances down to 5k, so as a consequence get the WAVA scores. Interesting that for Men the marathon WAVA keeps changing regularly at the moment, however, it's been stuck at the same top level for some years now. When will Paula's record be broke?
I've just checked and actually my 10k PB is 73.98%, so only slightly worse than my HM (75.41%). Surprisingly my parkrun PB is my best WAVA at 76.19% - but I think virtually everyone I have spoken to reckons KL parkrun is short of 5k. Marathon is a shabby 65%.
Weird double post
KR, 1K reps but speed expressed in minutes per mile pace just to keep it interesting.
Nice casual 5K there Jools.
Bizarre. My best WAVA is 5k which is my softest PB at 19:32
Excellent point made ther Lit. 2.56 is a shout from the rooftops time and not to be distracted from due to WAVA.
Once again powered by Lemsip I managed to get out at lunchtime and do 7 miles of steady hills. Averaged 7.21 pace. Conditions were brutal at the start. I thought the rain and wind would ease off but the moment I started running it seemed to get worse.
Only had a base layer and long sleeve t-shirt on top (that'll learn me for believing the weather forecast!). Wind chill made it painful to run for the first mile, thought I may have to bail out due to the wind and sleet causing so much pain but eased off after a couple of miles.
Got in the shower after and my torso was itchy and red raw thanks to the wind chill. All OK now and all good character building stuff.
GD
GD: sounds tough - hope you recover ok,especially if you needed Lemsip to get out of the door. Don't overdo things!
12M @ 7.43s for me, enlivened by someone who must be eligible for the worst dog owner short-list. I watched her rat-sized dog nearly trip up one runner and approached with a not inconsiderable amount of trepidation. Lo and behold, same thing happened, as it scurried around my feet, yapping away like anything. "Oh, she won't bite!", chirped the owner. I pointed out my concern was staying upright - and resisted the temptation to point out that those less fond of dogs than I might have resorted to kicking it out of the way.
Jools: no might in it, I would have kicked the dog out of the way.
5 miles easy today in squally wind and rain: unpleasant. First real easy day for after 4 hard days so needed it.
WAVA is really crude. The curves that get the 100% versus age are good but then a percentage of this is really crude. As an example: let's say 100m WR is 10 seconds and marathon is 2 hours. Most people can run 100m in under 20 seconds but how many can run sub-4 for a marathon? Both are 50% WAVA.
Well managed Jools. My biggest fear about tripping over the rat dogs is that I may accidentally stamp on one and either mame the thing or kill it. That would mean having to stop the Garmin mid-run to sort out the mess and we know how frustrating that is!
GD
I use auto-pause for that reason, GD.
Nice one Lit. What's your rat dog kill rate to date?
GD
I kicked one into the river Trent once.*
*in my mind.
Gul- get well soon you are having a few problems lately hope it all comes good soon
G-dawg- good pace in tough conditions
Jools- we have all met dog owners like that ! Well done for not rising to it,nice mlr .
Pmj- we all need easy days.
Literatin - nice disclaimer !
7 miles this morn at recovery pace legs felt whacked , it always feels worse on nightshifts, today's planned short double sacked !
It's started Snowing now too ..
Dogs - aren't they the animals that are kept behind fences and gates in your yard to eat intruders? I wouldn't want one of those viscous things getting out
Think I got a WAVA in one parkrun of something in the 20's when my son refused to ride his bike and pushed it round the whole course. Otherwise my marathon would be my best WAVA. Personally I think there should be WAVA by weight category like boxing - then I'd sound a lot better.
8k tempo run last night with Bert's Brick club. Started too quickly again and came home in 36min (top 5 and 1st heavyweight). The course is very complex through a housing area and thankfully I could follow another runner otherwise I would have been lost. 5mile recovery this morning and a little sore after the weekend's half - progress not perfection.
There is a age and weight calculator
http://academic.udayton.edu/PaulVanderburgh/weight_age_grading_calculator.htm