2011 - 5k/10k/21k Speed Challenges

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alexk
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby alexk » Sat Dec 11, 2010 8:59 am

What a differerence a week can make. Not long after my burst of energy last Sat, I came down with a nasty bug - achy, fever, chest-congsestion etc. I haven't run since Tues. but will hopefully get something short and easy in today. No speed, for sure! All of last week's energy has vanished but will hopefully return...
We train more joyfully and productively when we focus on the now, rather than on our future race day performance. It's a long road from here to there with many miles to go. We need to run each one. Accept where you are today and simply be thankful for the work you've accomplished. KA

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Jwolf » Sat Dec 11, 2010 10:24 am

Hope you feel better soon, Alex. There are definitely some nasty things going around.

Last week I did two faster workouts, but I'm sticking mostly to threshold work lately.

This week was a 30-minute tempo run on the treadmill, and it felt really good (about 5:00/km pace). I definitely feel like I'm pushing out of my comfort zone now. I'm doing about 50K/week-- might try to creep that up a bit, but around that level is fine for December.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Ironboy » Sun Dec 12, 2010 1:56 pm

I don't know if it's the weather or the kids or what, maybe a bit of both, but I just can't seem to get out the door!!!

I'll take is as a cut back week and start fresh again.

It is December after all, I should expect to not be able to get every run in.

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Jwolf » Thu Dec 30, 2010 5:00 pm

The last time I updated here was before we went away, and I've had some good workouts since then. I've continued with regular (weekly) tempo runs of some sort, and last week I also did some 1-minute pick-ups at the end of a run (a bit over 200m each). I've also nudged my weekly mileage closer to 60K/week.

Today I had a great speed workout-- 6 x 800m repeats in 3:26 average time per interval (with 3 min walk/jog rest). The last one I finished in 3:29. :) Coach suggested to go for a bit longer rest next time to sneak them down to about 3:30 each. Will do next week.
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jamix
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby jamix » Thu Dec 30, 2010 8:52 pm

Jwolf wrote:The last time I updated here was before we went away, and I've had some good workouts since then. I've continued with regular (weekly) tempo runs of some sort, and last week I also did some 1-minute pick-ups at the end of a run (a bit over 200m each). I've also nudged my weekly mileage closer to 60K/week.

Today I had a great speed workout-- 6 x 800m repeats in 3:26 average time per interval (with 3 min walk/jog rest). The last one I finished in 3:29. :) Coach suggested to go for a bit longer rest next time to sneak them down to about 3:30 each. Will do next week.


I recall you saying that you were going to focus on speed this year. What percentage of your distance will be tempo/HIIT? How long are your temp runs?

Today I practiced some HIIT. I jogged 300 meters and then sprinted 100 meters a total of 16 times. In total I ran 4.25 miles in 34:06 (kinda crappy :( ). However the last few 100 meters were around 15 seconds (maybe less 8) ).
2013 GOALS:

- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy

Races

April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Jwolf » Thu Dec 30, 2010 10:31 pm

jamix wrote:
Jwolf wrote:The last time I updated here was before we went away, and I've had some good workouts since then. I've continued with regular (weekly) tempo runs of some sort, and last week I also did some 1-minute pick-ups at the end of a run (a bit over 200m each). I've also nudged my weekly mileage closer to 60K/week.

Today I had a great speed workout-- 6 x 800m repeats in 3:26 average time per interval (with 3 min walk/jog rest). The last one I finished in 3:29. :) Coach suggested to go for a bit longer rest next time to sneak them down to about 3:30 each. Will do next week.


I recall you saying that you were going to focus on speed this year. What percentage of your distance will be tempo/HIIT? How long are your temp runs?

Today I practiced some HIIT. I jogged 300 meters and then sprinted 100 meters a total of 16 times. In total I ran 4.25 miles in 34:06 (kinda crappy :( ). However the last few 100 meters were around 15 seconds (maybe less 8) ).



I think HIIT intervals usually refer to short intervals with long recoveries-- I have done those a few times in the past few months but not every week (did them last week). Today's intervals were traditional VO2max intervals with about equal recovery time. (In Daniels terms, the first would be "R" pace where the second would be "I" pace.) My plan is to do one of these workouts weekly, and no more than about 8% of my weekly mileage for the fast part. Tempo runs will be another day, no more than about 12% of my weekly mileage. That's a rough guide since sometimes I'll do some slower, longer "tempos" (more like marathon pace). But typically in a 60-70K week I might do intervals that total about 5K in hard running and tempos of 6-8K. I hope that answers your question.

I trained like this in the spring of 2007 and was very successful. That was my first year of doing any kind of real speed work. Last year in my post-injury training I was conservative and only did one hard workout per week. I'm hoping to do two now, but some weeks will still only have one; I'd rather err on the side of caution. When I say I'm "focusing on speed" I really mean that I want to work on getting faster while I can, and not build up to the high mileage of marathon training that makes speed work tougher. I will likely have a lot of years ahead of me for longer distances and slower running, but not much time left for real speed improvement. That's what I want to do this year.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby jamix » Fri Dec 31, 2010 12:03 am

Jwolf wrote:
jamix wrote:
Jwolf wrote:The last time I updated here was before we went away, and I've had some good workouts since then. I've continued with regular (weekly) tempo runs of some sort, and last week I also did some 1-minute pick-ups at the end of a run (a bit over 200m each). I've also nudged my weekly mileage closer to 60K/week.

Today I had a great speed workout-- 6 x 800m repeats in 3:26 average time per interval (with 3 min walk/jog rest). The last one I finished in 3:29. :) Coach suggested to go for a bit longer rest next time to sneak them down to about 3:30 each. Will do next week.


I recall you saying that you were going to focus on speed this year. What percentage of your distance will be tempo/HIIT? How long are your temp runs?

Today I practiced some HIIT. I jogged 300 meters and then sprinted 100 meters a total of 16 times. In total I ran 4.25 miles in 34:06 (kinda crappy :( ). However the last few 100 meters were around 15 seconds (maybe less 8) ).



I think HIIT intervals usually refer to short intervals with long recoveries-- I have done those a few times in the past few months but not every week (did them last week). Today's intervals were traditional VO2max intervals with about equal recovery time. (In Daniels terms, the first would be "R" pace where the second would be "I" pace.) My plan is to do one of these workouts weekly, and no more than about 8% of my weekly mileage for the fast part. Tempo runs will be another day, no more than about 12% of my weekly mileage. That's a rough guide since sometimes I'll do some slower, longer "tempos" (more like marathon pace). But typically in a 60-70K week I might do intervals that total about 5K in hard running and tempos of 6-8K. I hope that answers your question.

I trained like this in the spring of 2007 and was very successful. That was my first year of doing any kind of real speed work. Last year in my post-injury training I was conservative and only did one hard workout per week. I'm hoping to do two now, but some weeks will still only have one; I'd rather err on the side of caution. When I say I'm "focusing on speed" I really mean that I want to work on getting faster while I can, and not build up to the high mileage of marathon training that makes speed work tougher. I will likely have a lot of years ahead of me for longer distances and slower running, but not much time left for real speed improvement. That's what I want to do this year.


I use to think this was true regardless of what distance were being defined as "long" and "short", but after reading Noakes, I've questioned if this is true for perhaps only very short distances. I think its definitely true though if you've spent the majority of your previous years doing shorter races.

Are you planning on doing 2 hard workout for the entire year? I hope this doesn't sound offensive, but maybe you should consider supplementing with Calcium and vitamin D so that your hard running doesn't kill your bones.

Don't forget you can always add in some intense cross-training exercises that aren't so high impact. I like up-hill HIIT and Biking since these activities don't seem to bother my lower limbs like temp/sprinting does.
2013 GOALS:

- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy

Races

April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)

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2011 - 5k/10k/21k Speed Challenges

Postby Jwolf » Fri Dec 31, 2010 12:21 am

You sayin' that cuz I'm an old lady? ;) My bones are pretty good and I do watch my nutrition carefully. I'm actually more worried about the toll on the rest of my body, but I do really limit the hard running. Two hard workouts is just one interval plus one tempo, and it will only one of those on recovery weeks. I did this in 07 and did well. Speed development will be the focus for the first half of the year and then I'll be training for NYC marathon.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby jamix » Fri Dec 31, 2010 12:39 am

Jwolf wrote:You sayin' that cuz I'm an old lady? ;) My bones are pretty good and I do watch my nutrition carefully. I'm actually more worried about the toll on the rest of my body, but I do really limit the hard running. Two hard workouts is just one interval plus one tempo, and it will only one of those on recovery weeks. I did this in 07 and did well. Speed development will be the focus for the first half of the year and then I'll be training for NYC marathon.


I personally supplement with vitamin D since I hear its hard to get the daily recommended dose through diet (I take it with lots of milk to get the calcium in there too).

Your strategy sounds like a good plan :). Is it from Daniels?
2013 GOALS:

- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy

Races

April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)

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2011 - 5k/10k/21k Speed Challenges

Postby Jwolf » Fri Dec 31, 2010 12:59 am

jamix wrote:Your strategy sounds like a good plan :). Is it from Daniels?

Not exactly but based on the same principles (and the same basic principles that many people use). I had a different coach last time and have learned a lot on the way. I've been working with Pat since June of last year. There's no written out "plan" but just a general weekly strategy based on that backbone- one long run, one tempo run, one speed workout (if possible) and the rest easy runs.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Spirit Unleashed » Fri Dec 31, 2010 4:50 pm

Jwolf wrote:You sayin' that cuz I'm an old lady? ;) ....

Ahem.....no you are not old!
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Joe Dwarf » Fri Dec 31, 2010 7:38 pm

Jwolf wrote:I think HIIT intervals usually refer to short intervals with long recoveries--
Nope, HIIT is usually equal time for the intervals and recoveries, originally I believe it was longer intervals than recoveries. HIIT workouts are short, typically 20 minutes or less, with 6 to 8 short interval/recovery cycles.

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Jo-Jo » Fri Dec 31, 2010 8:17 pm

HiPerformanceSpirit wrote:
Jwolf wrote:You sayin' that cuz I'm an old lady? ;) ....

Ahem.....no you are not old!



I always get a chuckle about these comments...I'm staring 60 in the face :lol: :lol: :lol:
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby jamix » Sat Jan 01, 2011 3:14 am

Jo-Jo wrote:
HiPerformanceSpirit wrote:
Jwolf wrote:You sayin' that cuz I'm an old lady? ;) ....

Ahem.....no you are not old!



I always get a chuckle about these comments...I'm staring 60 in the face :lol: :lol: :lol:


I don't think your an old lady either Jwolf :D.
2013 GOALS:

- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy

Races

April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby b_squared » Sat Jan 01, 2011 11:01 am

Well, 2011 is here. Good luck to everyone on their quest!

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Double Bellybuster » Sat Jan 01, 2011 11:26 am

b_squared wrote:Well, 2011 is here. Good luck to everyone on their quest!


+1.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby दिवंगत » Sat Jan 01, 2011 11:35 am

Speed Challenges

17/38/82/180
SteveF - current PBs: 18:10/??/84:46/187:14 training starts December for spring Marathon, lots of hill training and min. 50k/week - max. 80k/week

Sub 18/39/86
dgrant - current PBs: 19:04/(n/a)/88:45 - focus on fun

Sub 20/40/90
mcshame - Current PBs: ??/41:34/92:46 - Mileage training for marathon leading into 5/10/21k in Summer
Ironboy - current PBs: 20:33/43:38/97:38 - Constant mileage (40-50km/week) increasing intensity of speed work and/or tempos.
b_squared - current PBs: 19:33/41:55/92:33 - whatever coach Doonst says
alexkCurrent PBs 20:29/42:03/1:36:38 - maintenance until mid Dec. (40-45 miles) then Boston training starting at 45 miles/week building to high 60s
erinmcd Current PBs ??/??/93:10- Training- starting marathon training cycle in Jan- plan to average approx 90km/ week
tarsals - Current PBs: ??/42:37/92:18 - marathon training cycle + IM training starting in Dec
HCmD - Current PBs: 21:06 (2004) / 41:03 (2004) / 94:07 -- After next 7-8 weeks of Goofy Training, looking to be getting into Ultra Training so, will see how everything will work out ....

20/41/95
Quickchick- current pbs: 21:43 5K, 42:43 10K, 1:39:10 half. Must build back base and speed as well... I hope to be back in good shape by the early spring.
daddy_runner - current pbs: 22:03 5k, ?? 10k, 1:43:43 half. I'm ambitious.

21/44/97
casual runner - current pbs: 21:31 5K(2007), 44:53 10K(2007), 1:39:50 half(2009). Just a little bit of improvement planned. Base building from 80km in August, 138km-Sept. 206km-Oct, planning 300km in November

21/44/97/210
Double Bellybuster - current pbs: 21:28 5K(2009), 45:41 10K(2010), 1:39:08 half(2010), 3:38:51 marathon (2010)

Sub 21/45/100
Michelle - current pbs: 21:59 5k, 47:46 10k(as part of a half), 1:45:08 half. I've just started doing speedwork though so we'll see what happens.
Joe Dwarf - current PBs: unknown 5k, 48:36 10k (very soft), 1:42:09 half.

22/45/105
Jwolf - current PB's: 23:25, 47:00, 109:28 - speed development while maintaining a decent base (~50-60K/week before I build for half-marathon)
purdy65 - I'm with Jwolf!
mas_runner - current PB's: 22:35, 49:22, 108:50
monkey - current PB's: 22:54(unofficial), 48:25.5, 105:35.1

24/49/109
r4l - current PBs: ? , 52:01, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:53:27 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: ?, ?, 1:56:37
OrleansRunner - current PBs: 27:03 (TT), 49:50, 1:59:39 -will be training for longer distances (Ultra), so hoping that the gained fitness will pay off!
rockstar79 - current PBs: ?, ?, 1:51:14... same as Hammie - first full marathon in May, then shorter distances

25/50/115 - CinC, BJH, care to join me???
La - current PBs: 5K (unknown, maybe 28min?), 10K 50:51 (Downhill at SL), 1/2M 1:59:16
Tori - current race PBs: 5k 25:59, 10k 52:30, 1/2 2:01:11 (after Goofy, my plan is shorter distances for next year and actually see if my races can match or beat my training runs which tend to be faster than my race PBs for some reason.

27/57/125
RA - current PB's: 28:23, 58:39, 134:25

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Killerz » Tue Jan 18, 2011 4:47 pm

Speed Challenges

17/38/82/180
SteveF - current PBs: 18:10/??/84:46/187:14 training starts December for spring Marathon, lots of hill training and min. 50k/week - max. 80k/week

Sub 18/39/86
dgrant - current PBs: 19:04/(n/a)/88:45 - focus on fun

Sub 18/37/87/180
killerz - current PBs: 18:40/ 37:23/ 88:40/ 186:51 (I think) - First two a lot more realistic than last two. All will depend on how to prioritise ultras/ marathons etc

Sub 20/40/90
mcshame - Current PBs: ??/41:34/92:46 - Mileage training for marathon leading into 5/10/21k in Summer
Ironboy - current PBs: 20:33/43:38/97:38 - Constant mileage (40-50km/week) increasing intensity of speed work and/or tempos.
b_squared - current PBs: 19:33/41:55/92:33 - whatever coach Doonst says
alexkCurrent PBs 20:29/42:03/1:36:38 - maintenance until mid Dec. (40-45 miles) then Boston training starting at 45 miles/week building to high 60s
erinmcd Current PBs ??/??/93:10- Training- starting marathon training cycle in Jan- plan to average approx 90km/ week
tarsals - Current PBs: ??/42:37/92:18 - marathon training cycle + IM training starting in Dec
HCmD - Current PBs: 21:06 (2004) / 41:03 (2004) / 94:07 -- After next 7-8 weeks of Goofy Training, looking to be getting into Ultra Training so, will see how everything will work out ....

20/41/95
Quickchick- current pbs: 21:43 5K, 42:43 10K, 1:39:10 half. Must build back base and speed as well... I hope to be back in good shape by the early spring.
daddy_runner - current pbs: 22:03 5k, ?? 10k, 1:43:43 half. I'm ambitious.

21/44/97
casual runner - current pbs: 21:31 5K(2007), 44:53 10K(2007), 1:39:50 half(2009). Just a little bit of improvement planned. Base building from 80km in August, 138km-Sept. 206km-Oct, planning 300km in November

21/44/97/210
Double Bellybuster - current pbs: 21:28 5K(2009), 45:41 10K(2010), 1:39:08 half(2010), 3:38:51 marathon (2010)

Sub 21/45/100
Michelle - current pbs: 21:59 5k, 47:46 10k(as part of a half), 1:45:08 half. I've just started doing speedwork though so we'll see what happens.
Joe Dwarf - current PBs: unknown 5k, 48:36 10k (very soft), 1:42:09 half.

22/45/105
Jwolf - current PB's: 23:25, 47:00, 109:28 - speed development while maintaining a decent base (~50-60K/week before I build for half-marathon)
purdy65 - I'm with Jwolf!
mas_runner - current PB's: 22:35, 49:22, 108:50
monkey - current PB's: 22:54(unofficial), 48:25.5, 105:35.1

24/49/109
r4l - current PBs: ? , 52:01, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:53:27 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: ?, ?, 1:56:37
OrleansRunner - current PBs: 27:03 (TT), 49:50, 1:59:39 -will be training for longer distances (Ultra), so hoping that the gained fitness will pay off!
rockstar79 - current PBs: ?, ?, 1:51:14... same as Hammie - first full marathon in May, then shorter distances

25/50/115 - CinC, BJH, care to join me???
La - current PBs: 5K (unknown, maybe 28min?), 10K 50:51 (Downhill at SL), 1/2M 1:59:16
Tori - current race PBs: 5k 25:59, 10k 52:30, 1/2 2:01:11 (after Goofy, my plan is shorter distances for next year and actually see if my races can match or beat my training runs which tend to be faster than my race PBs for some reason.

27/57/125
RA - current PB's: 28:23, 58:39, 134:25

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby alexk » Thu Jan 20, 2011 1:15 pm

Haven't checked in here in a bit. Keeping up with the weekly tempos and seeing some improvement. Today's run was on the TM: 2 times 10 minutes with a 2 min rest and 1 times 15 minutes (speeds were between 7:03 and 6:53 minute/mile or 8.5 to 8.7) for a total of 8 miles in an hour. I've been working hard on shutting off my mind and letting my legs do the work on these runs. This has really helped make them more positive and less of a chore.

I try and get outside as much as possible. I find my speed really improving when I'm outdoors. I used to have to really focus to stay around 7 minutes/mile. Now I find myself hitting my 10k pace (6:45) with the same amount of effort. Good to see that they're doing what they're supposed to. I'm cautious not to go too fast though.

I haven't been doing any short/faster interval work yet. I've found myself a "coach" of sorts and he's suggested I start with short intervals of 30 to 45 seconds with a couple of minutes of rest in between (strides, I guess). I think I'll start these next week and rotate them weekly with some hill repeats. I'm approaching the faster stuff with caution as I don't want to get injured or too tired for my other runs. If I feel any fatigue, I'll drop them and stick with the tempos only. My mileage is in the mid 50s (miles)/week right now.

I won't have the chance to race until late Feb (half-marathon). I'll likely run that at MP or a bit faster to see how it feels. I may get one 10k in before Boston.

Hope everyone else is having fun keeping up with their "challenge" preparations!

Jen - see you got a great race in on the weekend - NICE!
We train more joyfully and productively when we focus on the now, rather than on our future race day performance. It's a long road from here to there with many miles to go. We need to run each one. Accept where you are today and simply be thankful for the work you've accomplished. KA

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby alexk » Mon Jan 24, 2011 1:41 pm

Just did my first short interval run in several months. Did 10 times 30 sec. intervals with 90 sec. rest in between sets. This run was done on the TM; -21 with -31 WC outside (brrrr). Speeds were between 9.2 and 9.5 (last 5 were at 9.5) - about 6:30 to 6:19 min/mile. Run was 8 miles in total in 1:05. Felt great; very ALIVE!

Next week I'll move up to 45 seconds and try to get closer to 6 minutes for the last couple (still 10 repeats). Then I'll move up to 1 minute repeats for a week or two before moving to a ladder workout of 1-2-3-3-2-1 with same amount of rest (easy running) as fast running. The closer I get to Boston, I'll try some 800s. We'll see how it unfolds, but this speed stuff may be better than I thought!
We train more joyfully and productively when we focus on the now, rather than on our future race day performance. It's a long road from here to there with many miles to go. We need to run each one. Accept where you are today and simply be thankful for the work you've accomplished. KA

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby jonovision_man » Tue Jan 25, 2011 9:05 am

Speed Challenges

17/38/82/180
SteveF - current PBs: 18:10/??/84:46/187:14 training starts December for spring Marathon, lots of hill training and min. 50k/week - max. 80k/week

Sub 18/39/86
dgrant - current PBs: 19:04/(n/a)/88:45 - focus on fun

Sub 18/37/87/180
killerz - current PBs: 18:40/ 37:23/ 88:40/ 186:51 (I think) - First two a lot more realistic than last two. All will depend on how to prioritise ultras/ marathons etc

Sub 20/40/90
mcshame - Current PBs: ??/41:34/92:46 - Mileage training for marathon leading into 5/10/21k in Summer
Ironboy - current PBs: 20:33/43:38/97:38 - Constant mileage (40-50km/week) increasing intensity of speed work and/or tempos.
b_squared - current PBs: 19:33/41:55/92:33 - whatever coach Doonst says
alexkCurrent PBs 20:29/42:03/1:36:38 - maintenance until mid Dec. (40-45 miles) then Boston training starting at 45 miles/week building to high 60s
erinmcd Current PBs ??/??/93:10- Training- starting marathon training cycle in Jan- plan to average approx 90km/ week
tarsals - Current PBs: ??/42:37/92:18 - marathon training cycle + IM training starting in Dec
HCmD - Current PBs: 21:06 (2004) / 41:03 (2004) / 94:07 -- After next 7-8 weeks of Goofy Training, looking to be getting into Ultra Training so, will see how everything will work out ....

20/41/95
Quickchick- current pbs: 21:43 5K, 42:43 10K, 1:39:10 half. Must build back base and speed as well... I hope to be back in good shape by the early spring.
daddy_runner - current pbs: 22:03 5k, ?? 10k, 1:43:43 half. I'm ambitious.

20/42/95
jonovision_man - Current PBs: 20:34 5k, 44:52 10k (2 years ago) / 1:41:10 half...

21/44/97
casual runner - current pbs: 21:31 5K(2007), 44:53 10K(2007), 1:39:50 half(2009). Just a little bit of improvement planned. Base building from 80km in August, 138km-Sept. 206km-Oct, planning 300km in November

21/44/97/210
Double Bellybuster - current pbs: 21:28 5K(2009), 45:41 10K(2010), 1:39:08 half(2010), 3:38:51 marathon (2010)

Sub 21/45/100
Michelle - current pbs: 21:59 5k, 47:46 10k(as part of a half), 1:45:08 half. I've just started doing speedwork though so we'll see what happens.
Joe Dwarf - current PBs: unknown 5k, 48:36 10k (very soft), 1:42:09 half.

22/45/105
Jwolf - current PB's: 23:25, 47:00, 109:28 - speed development while maintaining a decent base (~50-60K/week before I build for half-marathon)
purdy65 - I'm with Jwolf!
mas_runner - current PB's: 22:35, 49:22, 108:50
monkey - current PB's: 22:54(unofficial), 48:25.5, 105:35.1

24/49/109
r4l - current PBs: ? , 52:01, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:53:27 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: ?, ?, 1:56:37
OrleansRunner - current PBs: 27:03 (TT), 49:50, 1:59:39 -will be training for longer distances (Ultra), so hoping that the gained fitness will pay off!
rockstar79 - current PBs: ?, ?, 1:51:14... same as Hammie - first full marathon in May, then shorter distances

25/50/115 - CinC, BJH, care to join me???
La - current PBs: 5K (unknown, maybe 28min?), 10K 50:51 (Downhill at SL), 1/2M 1:59:16
Tori - current race PBs: 5k 25:59, 10k 52:30, 1/2 2:01:11 (after Goofy, my plan is shorter distances for next year and actually see if my races can match or beat my training runs which tend to be faster than my race PBs for some reason.

27/57/125
RA - current PB's: 28:23, 58:39, 134:25
Last edited by jonovision_man on Fri Jan 28, 2011 3:04 pm, edited 1 time in total.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby mcshame » Tue Jan 25, 2011 5:01 pm

I tried to run a tempo today for the 1st time in a while...and it showed. :? Will try again next week

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Ironboy » Thu Jan 27, 2011 1:48 pm

So I've been ramping my mileage back up after a 2 week parental break.

The first week of January I ran just shy of 40km, still in my target range.

The second week, IronBaby arrived on the Monday, I didn't run at all.

The third week I managed just over 12km.

So far this week I'm up to 20km with 2 runs to go, I should be well over 30km for the week.

I tried a tempo run today, and just like mcshame, I could tell it has been too long. Still I had a couple of fast km splits, but no consistency. Still averaged under 4:40 for the tempo part.

At this rate, I expect to be in pre-Christmas shape in a few weeks. Then I can start to build again.

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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Jwolf » Thu Jan 27, 2011 2:59 pm

I haven't been posting much here but I've kept up in my log. :)

My key workouts in the past few weeks have been:

Three 800m repeat workouts (one outside, two on the treadmill). The last one was 7 x 800m in 3:36 average with 3:30 rest. I'm anxious to get back out to the track to try these; so far we haven't had a good dry day on the days that I've been able to go. The one outside was on the cemetery paths.
Pre-race tempo of 2 x 3K@ 4:50/km with 3 min rest between
15K race @5:00/km on January 16
I've been doing about 60-70K/week, and my long run last week was 23K. I have a half-marathon coming up in two weeks. 8) Hoping for something in the 1:47-ish range.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby SteveF » Thu Jan 27, 2011 5:44 pm

Jen - You will have almost a month of training in since your 15k race, with some good mileage. That might be just enough for the "training effect" to have happened. It usually takes about a month for me. I think it will be a good race for you. How does the 5:00/km pace feel to you? What kind of taper are you planning?


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