Predicting race pace
When we do intervals, we often base the pace for the interval on the pace you would use in various races. For example, yesterday morning we did 1200-800-400, where the 1200 was at 10k pace, the 800 was at 5k pace and the 400 was at mile pace.
During the run work-out, there was a question about knowing what pace to use for various races. If you haven't raced a lot, this could be confusing. There are formulas that you can use based on one distance that estimates a finishing time for another distance. The one I often use is:
T2 = T1 x (D2/D1)^1.06
Based on my Ortega River Run time on 2/25, it came within 16 seconds of correctly estimating my River Run time on 3/11.
Of course, it isn't all pure science. There are other factors that the formula doesn't take into account like 90% humidity.
There is a really cool web application on the Running for Fitness website that uses the above formula, and some others to generate the estimated pace for a variety of distances.
http://www.runningforfitness.org/calc/rp.php
Now can someone help me figure out my NCAA Tournament bracket?