For a lot of people, and a lot of runners too, it\u2019s difficult to appreciate just how fast that really is. Ray D\u2019Arcy was also discussing this on his new podcast recently, and he asked Derval how far she thought a regular runner could keep up at the marathon\u2019s world-record pace.<\/p>\n
Going on the marathon distance of 26.2 miles, or 42.2km, it works out at an average of 13.16mph, or 21.17km\/h, depending on your preferred speed dial. For a former distance runner such as myself, more used to running laps of the track, that equates to about 68 seconds for 400m, 2:16 for 800m or an average mile of 4:33.<\/p>\n
Measured at 100m running pace, a 1:59:30 marathon would be just under 17 seconds \u2013 16.9 seconds to be exact. And then running it 422 times in immediate succession.<\/p>\n
Running 100m on the track is a distance most people can relate to, roughly the length of a football field, although running it in just under 17 seconds is a lot faster than most people might think. This was the part that piqued Derval\u2019s interest. She wanted to know whether I could still run 100m in under 17 seconds, even as a once-off.<\/p>\n
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Get on a treadmill and see how long you can last at the pace Sabastian Sawe ran at when breaking the world record for the marathon. Photograph: Alex Davidson\/Getty Images <\/p>\n
So, for the last week or so, Derval and I have been meeting for sprint training at the newly resurfaced UCC track at the Mardyke Arena, which also bears my name. The track isn\u2019t actually lined or marked yet, that\u2019s happening next week, so it feels a bit like a swimming pool with no lane ropes.<\/p>\n
For running laps, that\u2019s no problem. You can just put down a marker and start and finish at the same spot. For our purposes, all we needed was the home straight. In true sprinter style I found myself lying on the track beside the river Lee, taking my time to stretch and get warmed up, while waiting for Derval to arrive.<\/p>\n
One of the things I discovered with speed training is that even if it\u2019s at the lower end of the endurance spectrum, in a social setting, it still takes as much time to complete as, say, a 10km run. After a lap to warm up, it\u2019s straight into some specific drills to wake up the muscles. Short drills over 15m, walking and marching, high knees, jumps, hops, skips, etc. A short jog after each one, then repeat.<\/p>\n
Eventually we got to line up and run. The cone was first moved out to 20m, and then, from a standing start, it\u2019s all about driving with the legs, head down, not worrying about the arms.<\/p>\n
Then it was a slow walk back, some rest and recovery, before pushing the marker out to 40m, then 60m, then finally to something I do understand \u2013 the time for the 100m. Again, not helped by the standing start, the best I have so far managed is 18.1 seconds, just about hanging on, but I am getting there.<\/p>\n
I do feel a little held back by not getting a running start, but I\u2019ve also got to the point where I\u2019m back enjoying my running. I like to mix it up but I\u2019m not going to do something that\u2019s going to injure me, so I approach it with a level of caution.<\/p>\n
Derval won\u2019t admit it, but she has maintained some of her old speed, by doing the various speed drills. So, she\u2019s still good for about 15 seconds for 100m.<\/p>\n
She also asked whether the new super shoes might be of some help. Actually they would more likely slow you down in a 100m sprint, as they\u2019re more about sustaining running efficiency over long distances. The super shoes, remember, are also banned on the track for official races.<\/p>\n
This was ultimately a bit of fun, to get some more appreciation of the marathon world record pace. You could also get on a treadmill, start moving the pace up to 13.16mph, or 21.17km\/h, and see how long you last.<\/p>\n