Minutes per mile change

41 to 55 of 55 messages
08/12/2010 at 12:01
When I started out, LSR at 70% of my WHR were about 13.30 min/miles (shocking slow I know!).  3 years on this has come down to 11 min/miles for 70% of my WHR.  However, only run circa 15 miles a week as incorporate bike and swims as well considering I do triathlons.
08/12/2010 at 13:27
Tinsel Decorations - many thanks for the info on VDOT. Have found a calculator and can now see what paces I need to do to get faster. I am nearly over my flu and the ice seems to be clearing so will get out at the weekend and start again!
08/12/2010 at 13:56

As well as your generall fitness, you also have to consider your  body weight as a factor to improving your speed. When I started running seriously in 2007 I weighed in at almost 12 stone. I am now down to 10 stone. Someone at my running club told me that 1lb in weight loss can benefit your speed by as much as 10 seconds per mile.

08/12/2010 at 15:50

Not sure about those figures Brad. I use the BrianMac VO2 max calculator a lot which calculates vo2max from a race time. If you take as an example a 40' 10km runner and assuming they used 70kg as the weight (for arguments sake, can't find a statement of what it was), knocking a whole kg off your weight takes you down to about 39'30".They may well have based it on a lower weight than the one I picked but you get the idea. 

VO2max from race times

08/12/2010 at 17:12
Joe - losing the weight means less mass to transport for the same oxygen efficiency. I'm not sure 1kg is worth 30seconds on a 10K but it sounds plausible. I have in the back of my mind that each kilo is worth something like 5 mins over a marathon, but I'd have to go back and check it.
08/12/2010 at 20:21
You should find my method and calculation reasonably sound. I've had my VO2max tested on 4 occasions during my running career and found it matched the BrianMac predicted race times to within a few seconds. If you have an alternative method I would be interested to hear it.
08/12/2010 at 20:36

Found this link for anyone interested in Hill Sprints

http://www.brianmac.co.uk/hilltrain.htm

Re speed/weight I found an article that said 1% of body mass lost will result in 1% increase in speed. Also that athletes are on average 15% lighter than the average weight adult.

How average weight was worked for women, was 100lbs for 5ft woman add 5lbs for every inch over that then subtract 15% total to get your ideal elite athletic weight. Needless to say I would have to return to the weight I was at 17!

I have all this written down in note form but can't for the life of me remember where I found it. Sorry.

08/12/2010 at 20:46

Hi

Started runing again two year ago 17 stone and a mile was 13 minutes and a lungs trying to leave

now about 14 stone and can maintain 9:30 minutes a mile over 6 miles

can do a one mile sprint of 7:45 minutes

trying to work to 9 minute miles over 10K

I think in all the talk you need to consider age I am 43 now and when I look around at work I think i am quite fit.

08/12/2010 at 20:55
Neilcol  -There is a calculation offered that takes into consideration your age and resets your time to approx age 25. Some races offer this( I think) in their results. Again I can't remember where I got this nugget but I'm sure someone on the thread will be able to direct you to a source....
08/12/2010 at 21:08

Certainly I agree as you drop weight speed increases.  If nothing else not having a belly wobbling around in every direction other than the one your runing helps.

In my army days I could run 6 minute miles but i was in my early twenties and 13 stone.

The mile used to be the stanard by which we compared fitness and from experience its a good rule of thumb to long for a sprint but not into endurance distance.

I have found interval training on a treadmill incline as helped build leg stamina and speed.

08/12/2010 at 21:36
Fortysomethingandfit wrote (see)

How average weight was worked for women, was 100lbs for 5ft woman add 5lbs for every inch over that then subtract 15% total to get your ideal elite athletic weight. Needless to say I would have to return to the weight I was at 17!

OMG, I've lost weight this year and am now a size 12, but on that calculation I would still have to lose another 2 stone .

08/12/2010 at 21:46

For the past 3 years ive done the same 5k race on boxing day, its great to see if you are improving .

2008 (My 1st race ever) - 21:06 , 6:47 m/M

2009 (same race ) - 19:16 , 6:12 m/M

2010 (different 5k ) 17:36 , 5:39 m/M

Hill sessions, track sessions , intervals ... Anything that makes your legs BURN . Oh and a nice pair of Uber-light race shoes really helped me.

08/12/2010 at 23:32

www.marathonguide.com/fitnesscalcs/

This covers  quite a few of the topics that have been popping up including the age/ time calc  mentioned.

Time to get some rest - training again tomorrow. Trying out a tempo run.

09/12/2010 at 10:06

The body weight discussion is really interesting, obviously the lighter you are the the quicker and easier you run, thats a given.

My half marathon time came down by just over 11 minutes with a weight loss of 20kg. My poor maths puts that at around 50+ secs per mile.

This has been fairly common for other distances as well.

The biggest improvement for me has been during speed/interval sessions where using a race predictor i should be looking at an extra 5mins off my half time, my endurance base is obviously not allowing this to happen just yet.

I lost the 20kgs over about a 12month period, simply by exercising, I like my food to much !!

Current weight is 79 kgs

HM PB 1.32

Target weight 68kg

Target HM 1.28ish

09/12/2010 at 10:40

You can use the WAVA scale to adjust your performance for age. I use this WAVA age adjustments calculator

which lets you put in adhoc distances too. WAVA is also used to grade your races on Fetch provided you supplied your dob.


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