So what is the longest distance for which I’ll ever be able to sustain 4 min/k pace? What does that translate to for other distances? Well, with a little time in the St Louis airport and some help from the McMilllan calculator, here’s what I came up with.
The diagonals represent 4 min/k. Where am I now and what row can I make it to? Well, my 1:29:48 gets me pretty close to 8k, which will be a nice goal for the St Patty’s 8k (in addition to the rematch with Fenty). I’ll have to stretch it to 10 miles before I can even think about trying to run a sub-3 marathon though. Funny enough, a 3:00 marathon is only worth about a 3:06 1000m, a pace that elites sustain for an entire marathon.