It was a really important test for Rob. He’s had 2 poor weeks of workouts and one more bad effort would have been a back breaker. Luckily, the streak of bad efforts was nothing more than a fluke, and the race was a great coming out party. This is what Rob had to say about the race.
Huge day today. HUGE. I’m very happy with the time AND effort. It was a 15+ mile day total, and no excuses but there was a lot of headwind the last few miles, and a climb (not steep, but uphill) the last .3 which made a kick nonexistent for me. Really only fell off the last mile. Will definitely start the 1/2 conservative, but here’s the link to the Garmin.
Garmin watch – 9.39 miles/55:58/5:57 pace
Official race results – 15k/55:58.706:00 pace
Coolrunning.com pace calculator – 5:57 pace for 9.39 miles – 55:33.9 for the actual 15k.
55:58 according to McMillan = 1:20:32 1/2 marathon (6:09/mile)
55:58 using VDOT calculator = 1:21:43 1/2 marathon (6:14 pace)
55:33 according to McMillan = 1:19:56 1/2 marathon (6:06/mile)
55:33 using VDOT calculator = 1:20:30 1/2 marathon (6:09/mile)
All of this bodes well – my fastest mile Sunday was mile 5 (5:47.6) & my slowest mile was mile 9 (6:14 with the headwind) so it looks like if I can start slightly conservative at the Delaware Canal 1/2, say NOT sub 6’s like a doofus, and get into a groove by the turnaround, a PR (sub 1:22:54) is in the cards. The sub 1:20 just doesn’t seem to be there – yet – but it’s coming.
Thanks, Coach Marc Pelerin for the guidance, the flexibility and the plan. Distance running is an investment and I didn’t go to the bank except for the final mile or so on Sunday. There’s plenty in the account right now and I’ll use a day or two for recovery before I start depositing some more quality miles.
Want to run fast and train smart like Rob? All you have to do is email Marc.
Have you set a PR lately? What does it feel like?