Thursday, May 6, 2010

McMillan Running Calculator

So, unfortunately I didn’t get a run this morning. I had planned a day of speed, but my alarm clock had different plans. I’m staying in a different hotel this week and they have alarm clocks that look like they are complex enough to bring down a fighter jet with a missile.

That means when I thought I hit snooze I GUESS I turned it off – either that or somewhere in North Dakota a predator drone bombed a barn. So, I got up at 6:40 instead of 5:00. Eeek!! (why is it that you are never well rested when you oversleep?) Either way, fortunately I’m going to get home early enough tonight that I’ll just do it then. Just like the rubber limbed mom on the Pixar move The Incredibles, flexibility is key.

Like I said during my Race Report for the Arbor Day 5K, I haven’t done speed work in 6 months. That stops today. I’m planning on doing a type of ladder workout that would have me doing all sorts of various distances at various speeds:

400m / rest / 800m / rest / 1600m / rest / 800m / rest / 400m / die

Makes me want to barf thinking about it – which means that it will probably be a good workout.

Since there are so many distances that I’ve never done before (400 / 1600) I was at a loss for exactly how fast I should go out. Enter: McMillan Running Calculator. If you haven’t heard of it, it is a calculator that some say “predicts” what your race speed should be. For example, if you’ve completed a 2:00 half marathon, it says that you should be able to complete a 4:13 marathon. SHOULD. I’ve mostly used it to go down the distance scale vs up. Less as a predictor more as a pace guide. For example, when I entered a 3:25 marathon, it told me that I should be able to run a 1:37 half marathon – makes sense. Maybe those big brain McMillan folks do have their head on straight. (Bonus points to anyone who "gets" the picture on the right)

In addition to race pacing it’ll also tell you how fast you should be doing your tempo or speed work. That way you don’t push so hard you crap your pants**, but you push hard enough to get some benefit, you know just like Goldilocks – it is JUST RIGHT.

So, using the website here is what I am going to try tonight, wish me luck!
400: 1:30 (6:00 pace)
800: 3:12 (6:24 pace)
1600: 6:35 (6:36 pace)



**You have been warned - hopefully you read this first.

21 comments:

EZEthan said...

After getting nailed by mr. poopy-pants last time I was justifiably wary to click on any more of your links... but you totally redeemed yourself with Goldilocks...

Have fun with that speedwork... McMillan Rulez!

Jamoosh said...

Pinky and the Brain - I love those guys. Used to watch them all the time (Animaniacs!).

wendy_kresha@charter.net said...

Ok, that workout makes me want to barf, too. Incidentally, you did not mention how long the rests will be (3min, 5min, 2 hrs...). Personally, I vote for 2 hrs. That being said, I think you are off on your estimates. You are way faster than I am and I can do a 400 in 81 seconds. I think you might just be surprised. I am still trying to decide which is worse, Mr. Poopy-pants or Godlilocks, honestly, I think it is a tie on grossness (I'm guessing your wife would agree with me on this one). Good luck on your speedwork, hope you don't die because, really, then how would we all get our daily laugh?

Chad said...

Don't be a baby. 90-second 400's will be easy for a 3:25'er. My PR for a HM is 1:54 and I have pumped out 12x400 at 90-seconds. You can do it.

BrianFlash said...

McMillan rocks - except that I can't seem to run that 3:40 marathon that he thinks I'm capable of.

Someday Mac, someday...

RunningLaur said...

How could anyone NOT get the picture of Pinky and the Brain? Weren't all children raised on sarcastic and snarky television shows?

Good luck on the intervals! The ladder type intervals are a test of MIND and body - trying to keep all of it straight.

Emz said...

The picture on the right is me being pissed at you for finishing a marathon faster than me. right? right? right?

I should look MORE pissed though.

Miriam said...

I wish the calculator would let you input multiple PRs to get a better idea of what I should be running. But cool tool. Thanks.

Jill said...

LUCK!!! I do tons of speedwork but on Tuesday I joined this interval training group and I thought I was going to die! My lungs were about to explode...I wonder what pace they were going (I never looked)...maybe that was the problem. LOVE McMillian, use it all the time!! Have a blast tonight!!!

Tricia said...

looks like a great tool, thanks for sharing

GeorgiaSnail said...

hmmm, no speedwork in six months, let's jump into a ladder....

I love the look on that guys face, it's like he is thinking, "WTF, what is that smell???"

MCM Mama said...

I love the McMillan calculator, right up until the marathon distance, which isn't possible in a million years.

"Enjoy" the speed workout.

JojaJogger said...

Narf!

Rad Runner said...

Have a great run to night, Damn you alarm clock from hell damn you!

X-Country2 said...

I loved Pinky and the Brain! It's Pinky, Pinky and the Brain (Brain Brain Brain).

Her Name is Rio said...

That looks like a tough workout that I am sure will be painfully good for you. Good luck!

inspiREDtorun13 said...

"One is a genius, the other's insane." I remember watching the clock like a hawk with my brother to not miss the opening song for Pinky and the Brain.

Thanks for the link. Glad you're able to return to speedwork!

Glenn Jones said...

Do you use a heart rate moinitor? If so, here's a little description of how hard to run them. Skip down to the section on "Workouts to Improve Your VO2 max." Have fun!

Running Through Phoenix said...

No number 26!!!! No!!!!! It's not worth it!!!

Melanie said...

this post cracked me up! i came across it when searching for the mcmillan running calculator. like you, i have used to help figure training run paces. not sure how long ago this was posted, but thanks for the giggles!

Lee Greathouse said...

I've had pretty good luck with this calculator, at least at the shorter distances (haven't run a marathon yet). From the relationship between the numbers I think that the calculator uses the old Pete Reigel formula or something very close to it. Nice post, I like the blog a lot.