News, updates, and deep dives related to the tool.
How much elevation gain slows your race pace, why a net-flat rolling course is still slower than a flat one, and how to adjust a predicted finish time for a hilly course.
Read article →What a headwind actually costs you per mile, why the tailwind on the way home only refunds part of it, and how to pace an out-and-back or a windy loop without wrecking your race.
Read article →How much altitude slows your race pace, why the marathon suffers more than the 5K, and how long it takes to adapt if you travel up to race.
Read article →A runner's honest look at how close race time predictors actually get, using 14 of my own results, where Riegel's formula nails it, where it lies, and how to make it trustworthy.
Read article →The three common ways to predict a race time, tested side by side on the same runner. Where Riegel, VDOT, and the old rules of thumb agree, where they split, and which to use when.
Read article →A full marathon pace chart with per-mile and per-km pace for every goal from 2:30 to 6:00, plus halfway and 20-mile checkpoints and the pacing mistakes that wreck them.
Read article →Why running the second half of your race faster than the first leads to better times, and how to actually pull it off when adrenaline says go.
Read article →A plain-language introduction to running pace and splits for new runners, what the numbers mean, and the one habit that fixes most beginner races.
Read article →What a race pace band is, how to choose even or negative splits, and the simple race-day discipline that turns a good prediction into a good result.
Read article →Why treadmill running feels different from the road, what incline makes it match outdoor effort, and how to convert your treadmill paces honestly.
Read article →A friendly introduction to Jack Daniels' VDOT score, what it tells you about your fitness, and how to turn it into training paces you can actually run.
Read article →A practical guide to predicting your marathon finish time from a half marathon or shorter race, including the endurance reality check most calculators skip.
Read article →How heat and humidity slow your running pace, why dew point matters more than temperature, and how to adjust your race goals for a hot day.
Read article →A practical method for choosing a realistic marathon goal time using a recent race, your long-run pace, and an honest look at your training.
Read article →A plain-English look at the Riegel formula behind most race time predictors, why the magic number is 1.06, and where the prediction starts to fall apart.
Read article →An honest look at how accurate race time predictors are, when to trust the number, and the two things that throw the prediction off more than anything else.
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