This post is a look at my run data since 2006. Unfortunately, like the bike, I only have full run data from 2007, only results from 2006. In 2009, as I have mentioned in the past, I had a bad stress fracture and basically did not run for 6 months of that year, and the beginning of 2010. So, I have no data for 2009.
Since 2009, I have been hesitant to run as much or as hard as I did prior to the stress fracture. I am sure that this is part of the reason for my slower times since 2008.
Near the end of 2012, I have began to do my training faster, and I have done longer training workouts in 2013. I think I am getting over my fear of re-injuring my leg. I have been hesitant in training to go as faster or as far as I require to go faster, but that changed in 2013.
So the plan was to go longer and faster in 2013, with the hope I can improve my run speed to 2008 times, or faster results. In 2008, I ran my fastest 5K (22:33 = 7:16min/mi), 10K (46:36 = 7:31min/mi), 2mi (12:58 = 6:29min/mi), and 8K (36:40 = 7:20min/mi), in 2009 before stopping due to stress fracture. I have not been close to those times since then.
In 2013 I ran an open 5K at 22:06 (7:08/mi), my 8K time was 38:10 (7:41/mi), and 2 mi was 14:29 (7:15/mi). I did not run an open 10K. So, I was able to put together a fastest 5k in many years, and the 8K was the fastest since 2009, run with my stress fracture.
2006 is heavily weighted with open runs (11) and duathlons (5). I have done less and less open runs since then and more and more duathlons and triathlons. This year I did more open runs than previously, two 5Ks, four trail races, and an 8k.
The larger range in 2008 is due to my slow run time at Alcatraz and the 70.3 I did that year. The large range in 2010 is due to the two half-IMs I did. My average in 2010 is depressed due to the fact I took it easier in the first few races of the year as I came back from injury. 2011-2013 I did only sprint and olympic distance, so the shorter distances kept the range tighter
The data in the table and graphs is in Seconds/Mile, rather than Minutes/Mile because it is easier to graph in Excel.
The graph of comparing total training time to fastest speed and average speed shows no real correlation between the two.
Based on the graph comparing total run time to fastest and average, an argument can be made that more time is better. The problem is one data point is at the high end and the rest are at the low end. I have that group around 60 hours and my times are about the same. It would be interesting to get back around 90 hours, but I would be afraid I might do some damage to my leg(s) again. In 2014, I hope to continue similar to 2013. Keep in the 60+ hour range for the 12 month period, do some longer runs, over an hour, and more speed work. I think in 2013 I did a better job with speed work and getting in some runs that were around an hour.
Run Data Table
Comparison of Run Training Time to Average Run Race Pace
Comparison of Run Training Time to Fastest Run Race Pace
Comparison of Total Training Time to Average Run Race Pace
Comparison of Total Training Time to Fastest Run Race Pace
Since 2009, I have been hesitant to run as much or as hard as I did prior to the stress fracture. I am sure that this is part of the reason for my slower times since 2008.
Near the end of 2012, I have began to do my training faster, and I have done longer training workouts in 2013. I think I am getting over my fear of re-injuring my leg. I have been hesitant in training to go as faster or as far as I require to go faster, but that changed in 2013.
So the plan was to go longer and faster in 2013, with the hope I can improve my run speed to 2008 times, or faster results. In 2008, I ran my fastest 5K (22:33 = 7:16min/mi), 10K (46:36 = 7:31min/mi), 2mi (12:58 = 6:29min/mi), and 8K (36:40 = 7:20min/mi), in 2009 before stopping due to stress fracture. I have not been close to those times since then.
In 2013 I ran an open 5K at 22:06 (7:08/mi), my 8K time was 38:10 (7:41/mi), and 2 mi was 14:29 (7:15/mi). I did not run an open 10K. So, I was able to put together a fastest 5k in many years, and the 8K was the fastest since 2009, run with my stress fracture.
2006 is heavily weighted with open runs (11) and duathlons (5). I have done less and less open runs since then and more and more duathlons and triathlons. This year I did more open runs than previously, two 5Ks, four trail races, and an 8k.
The larger range in 2008 is due to my slow run time at Alcatraz and the 70.3 I did that year. The large range in 2010 is due to the two half-IMs I did. My average in 2010 is depressed due to the fact I took it easier in the first few races of the year as I came back from injury. 2011-2013 I did only sprint and olympic distance, so the shorter distances kept the range tighter
The data in the table and graphs is in Seconds/Mile, rather than Minutes/Mile because it is easier to graph in Excel.
The graph of comparing total training time to fastest speed and average speed shows no real correlation between the two.
Based on the graph comparing total run time to fastest and average, an argument can be made that more time is better. The problem is one data point is at the high end and the rest are at the low end. I have that group around 60 hours and my times are about the same. It would be interesting to get back around 90 hours, but I would be afraid I might do some damage to my leg(s) again. In 2014, I hope to continue similar to 2013. Keep in the 60+ hour range for the 12 month period, do some longer runs, over an hour, and more speed work. I think in 2013 I did a better job with speed work and getting in some runs that were around an hour.
Run Data Table
Comparison of Run Training Time to Average Run Race Pace
Comparison of Run Training Time to Fastest Run Race Pace
Comparison of Total Training Time to Average Run Race Pace
Comparison of Total Training Time to Fastest Run Race Pace
No comments:
Post a Comment