The Seven Year Rule: Apparently, runners tend to plateau after they've been at the sport for seven years. This means that I still have three or four years of solid improvement ahead of me before I can really decide I've reached my peak. Does this mean I could someday be running races at a pace in the low-9s, or even the 8s? Here's hoping!
The Sleep Rule: For every mile you run a week, add a minute to your sleep-schedule. (Weeks I run 20 miles, I should be getting an extra 20 minutes of sleep a night.)
The 10-Degree Rule: For someone who constantly questions what to wear on a run, this was so helpful. Dress as though the temperature is ten degrees warmer than it says. That is, dress for your mid-run "feels-like" temperature. I overheat so easily, but seeing 40 on the thermometer (or...you know...weather.com, since no one uses a thermometer anymore) freaks me out, but if I'm wearing long sleeves and running tights in that weather, I'll be boiling by the time I'm a mile in, and then my run suffers. Here's a handy chart from the article that I plan to commit to memory:
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The article also included a pace prediction chart I absolutely love:
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The rest of the article touches on all kinds of things runners may like to look at, such as how to determine speedwork pace, when and how to start breaking in a new pair of shoes, and rules about recovery post-race or post-injury. Seriously, check it out.
I'm glad I did.