o = 5 miles
832 miles total, which is 16 a week or 70 a month. Definitely the most miles I've done in a year, that's for sure. It's also nice to have 80+ from December, so that I can get into 2016 with some good momentum.
And here are the SGLRG numbers, by day of week:
Monday Night Track: 7 times for 36 miles
Tuesday Night: 6 times for 30 miles
Wednesday Night: 44 times for 176 miles
Thursday Night: 3 adventure runs for 13 miles
Saturday Morning: 3 times for 25 miles
Sunday Trail: 10 times for 56 miles
That's 65 runs worth 336 miles.
running only or running + orienteering?
It includes the Rock Creek Ramble Nav Race, for example, which was decidedly not running, but covering 28 miles in one go was worth including. It also includes the few times I did course marking for Mergeo, which is essentially fastpacking. It includes SART course testing. Doesn't include team sports.
I think it comes down to: things I did outside, with a purpose, wearing running shoes, usually at running speeds.
I feel a little better now.
I researched a tiny bit about grade-adjustments for running, and it suggests 1.8% speed improvement for each 1% of negative grade, and a 3.3% speed decline for each 1% of positive grade.
My 5:45 from October was -4.4% for the first 0.9 mile and +3.8% for the final 0.1 mile. Plug in the math and the flat-mile equivalent is a 6:06. That run had a better warmup, fast running partners, faster shoes, better weather, and no ice or mud.
So, I think I can probably get a sub-6 relatively soon under better conditions.
How do you incorporate metres into a mile?
Ricky, are you asking about the 400m splits for a mile?
The track that I ran on is a metric track, so each lap is 400m. A mile is 1609 meters, so essentially it's 4 laps plus a tiny bit. I looked at my watch each time I hit the same spot in the track (every 400m), so they aren't true 1/4 mile splits. I had to run a few seconds more to get the extra 9m after the last lap.
No I was just wondering where metres came into a mile calculation given that one is metric and the other is outdated.
Growing up, we ran timed miles in physical education class a few times a year, so it's a distance that I regard as a "standard" running distance, even if it's outdated and I don't really run that many of them. But I know what I ran that one time in 2005, and I know what I ran that one time in high school PE, and 6th grade and so forth...
I wish we did this sort of stuff in PE (and mountain biking)! My sporting life never really took off until my late 20s and even then it didn't.