I have run the Shamrock 15K 4 times now. Here is my history:
2004 – 1:12:56 (7:47 pace), 63/156, 10/16 age
2005 – 1:12:10 (7:42 pace), 69/192, 11/26 age
2006 – 1:11:17 (7:36 pace), 77/233, 13/32 age
2007 – 1:08:16 (7:17 pace), 35/155, 8/25 age
As you can see, I have been steadily improving my time every year, by about 1 minute from 04 to 05 and 06 and then a large jump, 3 minutes improvement last year!
My goal, as with any race, is to improve my best course time. I think it will be difficult this year because 1) I did great last year, 2)I feel that I am not in good shape (no running last week, gaining weight, etct) plus 3) the weather/course conditions might be a problem this year. I will do my best nevertheless.
My times per mile in the last two years (last year it was sunny and 40F)
Mile - 2006 - 2007
1 – 6:54 - 6.32 - First 3 miles mostly downhill
2 – 7:18 - 6:53
3 – 7:19 - 6:46
4 – 7:33 - 7:01 - Mostly flat
5 – 8:33 - 8:10 - HUGE hill here! – Most people walk this - I run it :)
6 – 8:04 - 7:42 - Rolling hills follow...
7 – 7:55 - 7:39
8 – 7:49 - 7:26
9 - ?.?? - 7:28
Pace at last 0.4 miles in 2007 - 6:51
It looks like I ran consistently 15 to 30 seconds faster per mile in 2007 vs. 2006. There is no deep strategy here, just stronger & faster running overall.
I have access to my race reports from the previous two years. It is interesting what I wrote in 2006: “My friend Dan did much better with 1:08:21 and he won 5th place in his age group. Maybe next year if I am 10 pounds lighter I might be able to run as fast as Dan.” Well, as it turns out, I did run as fast as Dan, even though I was the same weight. This year I am 5 lbs lighter. Dan is running too (he skipped last year) but he is much better than 2 years ago.
2004 – 1:12:56 (7:47 pace), 63/156, 10/16 age
2005 – 1:12:10 (7:42 pace), 69/192, 11/26 age
2006 – 1:11:17 (7:36 pace), 77/233, 13/32 age
2007 – 1:08:16 (7:17 pace), 35/155, 8/25 age
As you can see, I have been steadily improving my time every year, by about 1 minute from 04 to 05 and 06 and then a large jump, 3 minutes improvement last year!
My goal, as with any race, is to improve my best course time. I think it will be difficult this year because 1) I did great last year, 2)I feel that I am not in good shape (no running last week, gaining weight, etct) plus 3) the weather/course conditions might be a problem this year. I will do my best nevertheless.
My times per mile in the last two years (last year it was sunny and 40F)
Mile - 2006 - 2007
1 – 6:54 - 6.32 - First 3 miles mostly downhill
2 – 7:18 - 6:53
3 – 7:19 - 6:46
4 – 7:33 - 7:01 - Mostly flat
5 – 8:33 - 8:10 - HUGE hill here! – Most people walk this - I run it :)
6 – 8:04 - 7:42 - Rolling hills follow...
7 – 7:55 - 7:39
8 – 7:49 - 7:26
9 - ?.?? - 7:28
Pace at last 0.4 miles in 2007 - 6:51
It looks like I ran consistently 15 to 30 seconds faster per mile in 2007 vs. 2006. There is no deep strategy here, just stronger & faster running overall.
I have access to my race reports from the previous two years. It is interesting what I wrote in 2006: “My friend Dan did much better with 1:08:21 and he won 5th place in his age group. Maybe next year if I am 10 pounds lighter I might be able to run as fast as Dan.” Well, as it turns out, I did run as fast as Dan, even though I was the same weight. This year I am 5 lbs lighter. Dan is running too (he skipped last year) but he is much better than 2 years ago.
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