Two days a year we try to do a “family tradition” race – Independence Day and Thanksgiving Day. The tradition has mostly involved Molly and I, but occasionally we get one or both of our kids out, and we certainly see friends out at these races.

This year we did the Old Pro’s 10K Run, and we did it in 2009. Since I did a long run yesterday, it was more of a tempo run than a race, but it was fun getting out with the crowd just to run anyway.

I figure I might as well compare my splits to those of 2009. My weight was pretty much the same, so I can’t use that to explain any differences.

Mile

2011 Time

2009 Time

2011 NGP

2011 NGP

1

6:35

5:44

6:03

5:14

2

6:42

5:46

6:11

5:35

3

6:22

5:50

6:15

5:45

4

6:41

6:03

6:15

5:59

5

6:52

6:18

7:06

6:10

6

7:05

6:13

6:38

5:57

6.4

2:31

2:23

7:12

6:43

2011 30 minute best pace: 6:31 (NGP 6:16)

2011 30 minute best pace: 5:53 (NGP 5:41)

NGP is Normalized Graded Pace. It is a mathematical correction of the actual pace that considers the grade (+ or -) so that you can compare splits more evenly.

Last week during my tempo workout I had an average pace for 30 minutes of 6:45, resetting my Threshold Pace from 7:05 to 6:45. Now I will use the 6:31 pace from today to reset my Threshold Pace again. Although I was running quite a bit slower today than two years ago on the same course, I have been seeing great improvements that past couple weeks.

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