⚠️ Cómo predecir tu tiempo para un #21k❓👇
👉 Si vas a ir por tu #MediaMaraton, seguramente ya habrás corrido al menos alguna carrera de 10k, por lo que es posible basarse en esos tiempos para hacer una predicción estimada de lo que puede llegar a pasar en tus 21k.
👉 Claro que tu rendimiento en ese día va a depender de muchos factores, y nada está asegurado. Además, cada cuerpo es un mundo diferente, pero aquí nos basaremos en una GUIA GENERAL, para que puedas tener algunos parámetros que te permitan saber en donde estás parado. .
👉 La fórmula matemática es simple: tu tiempo hecho en tus 10k x 2,223. Por ejemplo si tu marca más reciente para los 10k ha sido de 40 min, multiplica ese número por 2,223, lo que te dará un tiempo de 89 min, es decir 1hr 29min como referencia a la que podrías apuntar en los 21k.
👉 Para hacerte las cosas más simples, te dejo una breve lista con marcas de referencia:
💥Si tus 10k son en 30:00 min, podrías rondar los 21k en 1h 06min.
💥Para 32:30, 1h 12
💥35:00, 1h 18
💥37:30, 1h 23
💥40:00, 1h 29
💥45:00, 1h 40
💥47:30, 1h 46
💥50:00, 1h 52
💥52:30, 1h 57
💥55:00, 2h 02
💥57:30, 2h 08
💥60:00, 2h 13
💥62:30, 2h 18
💥65:00, 2h 25
💥67:30, 2h 30
💥70:00, 2h 36
👉 LIKE ❤️ este post te resultó interesante. ⚠️ Y si crees que puede servirle a algún/a compañero/a de entrenamientos, comenta arrobándolo... y así me ayudas a difundirlo. GRACIAS ‼️
77 days seems so far but so close at the same time. My body is aching from a 12-mile run yesterday that ended with me trying to navigate through a road closure on foot (I don’t recommend)! These summer long runs are a killer but I’ve been able to stay on pace for the most part so I’m happy with my progress! #3plus2program#runlessrunfaster#marathontraining#running #262
Awesome week putting on the race at Lulworth Cove. 800 runners in the heat smashed it 💪
1 2a minute ago
😳Hardest run I’ve ever done😳
Ive never experienced hitting what people refer to as “The wall” but today I felt like I couldn’t run all of a sudden😳
I felt fine up-to mile 14 with average milage of 8:40 then it was very stop start for the last 4 miles. I can only put it down to the heat as everything else was fine😬
Massive thanks again to @lbaxter1986 who without his support and encouragement today I wouldn’t of got through the 18miles. It was certainly a learning curve today!
Knowing the reason Im doing this marathon (for 2 great local charities) defiantly kept me going today. #marathontraining#hullmarathon#running#roadrunning#fitness#exercise#endurance#charity#fundraising#paulforbrainrecovery#nice2bnice
“I’ll learn to get by on the little victories” - singer-songwriter Matt Nathanson
It’s easy to feel frustrated during training, especially when it’s another hot and humid morning in mid-July. I ran 4 miles today w/in my #MAF zone, which on its face doesn't seem like that big of a deal. But I live in a hilly part of town, and it’s a real challenge to keep my HR in the MAF zone. I run down hills at what I feel like is a good pace, but then on the uphills, sometimes I’m barely shuffling my feet in an effort not to walk, just to keep my HR from going out of range.
And as I’m running this morning, I made the mistake of looking at my average pace from the run, and I’ll admit, I was a bit disappointed. I mean, I’m running a marathon in November, and I’ve set a reasonable goal, based upon online race calculators and literature, that I should be able to attain. But I’m looking at the numbers on my watch during this run and wondering to myself, “how in the world will I be able to meet my marathon goal time if this is what I can do right now?” As I came around the bend approaching the last big incline, those lyrics came to me, and I reminded myself that this 4 mile run in July is no indication of how I will perform over 26.2 in November. I remembered that the purpose of this run was not to hit a certain pace, but rather to improve my aerobic capacity (i.e., my ability to run faster at a given HR). And I remembered that, since I’ve been training using the #maffetonemethod, I have not gotten injured, and I’ve gotten sick much less frequently, than I was before.
So with these encouraging thoughts in my head, I decided to play a game to see how far I up this huge hill I could run before my HR monitor beeped at me. I made it about 3/4 of the way, and it only had to beep once. I was pretty pleased with that little victory.
Delicious bowl of porridge for breakfast this morning! I used @purely_elizabeth oats which is packed with superfoods like chia, quinoa, and flax seeds and it’s so quick to make! I topped it off with some @tedpeanutbutter with flax, date chunks, and a blueberry compote😍
1 27 minutes ago
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Keep your head held high, eyes fixed in front of you, and your heart full from the one above you.
Trying to keep my head held high this Monday waiting for the response on a few important emails, and trusting the big man upstairs has it taken care of...
On a side note: I think this was the shot where every mosquito in the greater Nashville area decided I was dinner... #coveredinmosquitobites 📸: @jeremyhines_photo
2 3513 minutes ago
Third Place in Age Division at the Martian Marathon 👽🏃♀️🥉
1 3013 minutes ago
Here goes nothing!! A brand new program, brand new journey! Stay tuned for results 🙌🏼
1 413 minutes ago
Not a great picture and not a great run but I still got out there and did my 30 minutes. First workout since the color run June 4th. I got sick, then school kicked my ass for awhile, and then I had some physical pain to work through but I've been riding my bike to build back up and today I got back out there for a run. THAT HEAT IS NO JOKE! I wasnt hydrated well enough for the heat so I walked the way back but I was super happy with my pace and how things felt on the way out. It was good to get back out there, half (maybe full we'll see how it goes) marathon here I come!
Sometimes you have to just hit the reset button... I know in reality there are many things we cannot just easily reset. But we can rest how we approach things, how we choose to proceed. Every moment of breath is a new opportunity to access grace. Week 7 of Chicago training and at this point in my training I have not felt confident with how things have been going. Because of the higher mileage weeks which I am not used too, I have not been lifting or doing HIIT (which is my thing) and I can feel it in my body. Though I am actually dare I say it enjoying higher mileage, I knew I had to adjust and start getting in my strength training and hiit again. So no miles this morning. I have easy miles I plan on getting in later when the sun is not so brutal. I felt good after today's strength training. I have lost a lot of strength but I have no doubt I will gain it back. It's never to late to stop what you are doing, acknowledge what is and what is not working and hit that reset button. Happy Monday.
1 1115 minutes ago
RFP Day 2 - started the day with a high altitude run at sunrise 🌞, then a thought provoking PD session with Dean Landy, a hike to a panoramic view of the Rift Valley 🌲, a visit to the local primary school and dancing with the happiest kids 👯, finished the day with an inspirational talk from Brother Colm (coach of Olympic champion Rudisha) 🏃.
What a day!
6 miles at 6 am with my dad! No better way to start a week!
1 1716 minutes ago
Yes it’s hot, but I could never in 100 summers get tired of this!🔥☀️ The last week has just been a sluggish feeling week. I don’t know about all women, but certain weeks or week of the month I just feel off...Tired, higher heart rate...every run feels hard. Today I was back in my groove. One of the hottest mornings of the summer but I was feeling good!😏. Remember on those days you’re struggling... just get up, dress up, show up, make some adjustments, and never give up. 6 easy miles in the run bank! #ColtStrong#marathontraining#CIM
What's better than a 7-minute PR? Running 7:00 faster at your favorite trail race, of course!
Congratulations to RR Subscriber Todd Pollock for his blazing fast PR at the Quadzilla 15k yesterday, one of the toughest trail races in Pennsylvania. Todd ran 1:35, a hefty improvement over his last years time of 1:42, in the blazing July heat on a vicious course no less. Congratulations on all your hard work and dedication, Todd!
Want speed, strength and PRs like Todd? Join the Rachael's Runners subscription by July 31 to lock in the $10/month price. Prices will increase in August. Link in bio.
LONGEST SWIM EVER! 🎉
Decided with @kstewruns to join in on the fun and do the annual Bridge 2 Bridge Swim. The swim is an unsupported 3.9 Mile Swim between the 2 Main Bridges in Melbourne Fl! At 1.2 Miles I thought OMG EVERYTHING HURTS AND IM DYING considering my longest swim was Ironman Gulf Coast in May 😂. But it amazing what the mind and body can do especially when the only other option is drown 🤣 so YOU JUST KEEP SWIMMING! By @runningwithstrength
20 WEEKS ‘TIL CIM!🤗
Y’all- where has this year went? The fact that we are 20 wks out from @runsra_cim is insane. It’s nice that I feel like I still have a lot of time to make progress and get in the shape for my CIM goal. It’s also nice to know that even after some less than desired race results this year- I still have my A goal race that I’m working towards!☺️
QUICK UPDATE ON THINGS-
👉🏽NO RIGID SCHEDULE
While I’m not 100% into my marathon training cycle, I’m letting myself be flexible with my schedule. During marathon training cycle- I need to be hitting certain workouts and mileage- so outside of it- it’s nice to have flexibility and not to burn myself out before we even get started. I hit 42 miles this week. I’ll probably hit 45-50 next week.
I’m trying to load up on strength now. I hit @f45_training_sandiego_downtown 3 times this week. I know that that’s definitely an additional workload that takes an effect on me- but I’m trading in feeling fresher & faster now- for feeling stronger later. I REALLY believe it’s going to pay off for those longer runs when my forms not looking like GUMBY, ya feel?!😑
This heat has taken SO much more out of me- especially while I’m acclimatizing to it- and unfortunately I’ve been so busy the past month that sleep hasn’t really been prioritized. But I’m putting it as my priority because I want to feel good when I start focusing on the marathon.
👉🏽ACHILLES IS ON THE UP
I am SO THANKFUL everyday it’s just a little better. The discomfort/pain is only occasional (momentary in some speed workouts)- and I’m having no pain in my daily life outside of running. To put things in perspective, I would be limping first thing in the morning, or if I had been sitting for too long and stood up, or after a hard workout. I keep doing EVERYTHING right for it- & believing in a few more weeks I won’t even think of it. Injuries are such a tough thing to go through emotionally- so if you’re in one- stay tough & hopeful. You’re on your way out!😌
6 ez mi- 131 avg HR- a feat in this heat & humidity! HA.😅
growth. integrity. strength. character. lessons. courage. joy in the journey!
my big brother, best friend, partner in crime who has been on every step of this adventure with me captured these very special moments. see the full photo series at crenshawkids.com (link in bio) 📷: @pwesley22
Marathon Training for @indymonumental has officially begun! Starting a. Ew training cycle is always fun and exciting at first, but in a few weeks I’ll have bags under my eyes, I’ll be falling asleep earlier and earlier, and I’ll be even more hangry than I already am. But, this is fun, right?! I have some pretty big goals for Indy, and now that training has started I’m ready to share what my goal is. I am going to train for a 3:25 marathon time. I THINK I can do this, but it’s going to be tough, and I’m going to give it my all. I’m so anxious to see what these next 16 weeks brings.