Am I getting faster?
Runner Susan and Bill were wondering if I am getting faster with my running. When I review my 10K race statistics from the last two years there is a clear indication that I have been getting faster, at least up until this past April when I seem to have leveled out. For example in May 2004 I ran a 10K in 53:53; in June 2005 - 49:51 and in April 2006 48:18 (my PR).
I was also looking over my training logs since 2004. My faster training runs averaged around 5:40/K (9:07/M) in 2004. In 2005 this dropped to around 5:30/K (8:51/M). This year I averaged around 5:25/K for the first 6 months, but in July my pace dropped to 5:21/K (8:37/M) and August to 5:06/K (8:12/M).
It is interesting to note that my average speed training pace started improving when I started running with the Graben Running Club.
So I guess the answer is yes, my speed is slowly improving.
After saying all that I should add that I really haven’t done “speed work” as many would define it, e.g. I haven’t done hill repeats, intervals, sprints, whatever. Rather, I have simply run my 14K/8.7M route faster once a week and/or run the 11K/7M route with the running club at a faster pace. The pace that I indicate is the “average” over the distances indicated.
Anyway last night I ran my 14K/8.7M route at a nice easy pace, around 5:47/K (9:18/M). Actually this is a lie, I stopped about 500 meters before the “finish” and walked, so send me to runner’s hell for fudging my log ;-)
Last night I had some issues with my right foot, the muscles in the back of the heel (Achilles ?) hurt after about 40-50 minutes of running and got increasingly painful as I continued. Being totally paranoid I slowed down and finally walked the last 500 meters. This morning the muscles are a bit tight in this area, but there is no pain. I’m going to take a rest day today and hopefully will be fit for my long run tomorrow morning. I think my old body is finally telling me that I shouldn't do a back to back long run EVERY weekend.
Comments
Running with people seems to be the best way to get faster!
And STRETCH...
Posted by: jank | August 18, 2006 11:46 AM
oh, pass some of that speed my way . . . i neeeed it badly
Posted by: Susan | August 18, 2006 4:15 PM
hi, first time reading your blog. good job on improving speed, wish that would happen to me - i just got older.
Posted by: deene | August 18, 2006 5:20 PM
Oh, yeah, the body lets us know once in a while, doesn't it? Good job on the speed increases!
Posted by: backofpack | August 18, 2006 6:43 PM
awesome on the speed increase. I remember this past May (I think it was May), you were wondering about adding speedwork - and look! No official "speedwork" and yet you are faster. That's pretty cool.
Good on ya for easing off with the pain in your foot. Long runs/back to back runs have awesome benefits, even done every other weekend.
My heart goes out to the 19-year-old's family.
Posted by: angie's pink fuzzy | August 18, 2006 8:24 PM
keep us posted on that foot, jack. i am willing to bet a little bit of easing off will have you bouncing back better than ever.
jack, you run a lot of race distances...what is your favorite right now? backofpack just wrote a post about finding that distance that you can run at a moment's notice if you had a chance to sign up for it....what distance would that be for you in a perfect world? make a post out of it because i would love to read your detailed thoughts on that subject.
Posted by: matt | August 19, 2006 8:21 AM