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

An environment where you can be open & frank about your quest for speed

User avatar
Jwolf
Kevin Sullivan
Posts: 37476
Joined: Fri Jul 29, 2005 10:02 pm
Location: Vancouver

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

Postby Jwolf » Thu Jan 27, 2011 6:42 pm

Thanks Steve!
If I can get over this fatigued feeling I've had this week I should be able to get in some more good training, yes. I'm hopeful. :) In the race 5:00/km felt TOUGH and it feels even tougher in training runs (races always give me that adrenaline boost). I don't think I'm quite ready to hold that pace for the whole 21.1K, but I should be able to take some minutes off my PB pace from last year. The "A-race" for the spring will be the Scotiabank Half-Marathon in June, and I'm sort of planning on training through the races till then... but I will do a mini-taper the week before the February race.
Support me in my fundraising for the Boston Marathon, Boston Public Library team:
https://www.crowdrise.com/o/en/campaign ... iferwolf11

Taxman
Percy Williams
Posts: 45
Joined: Sun Oct 25, 2009 6:39 pm

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

Postby Taxman » Sun Jan 30, 2011 5:55 pm

Hope it is not too late to join - this sounds like an awesome idea!

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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year

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

User avatar
mcshame
Sylvia Ruegger
Posts: 8480
Joined: Fri Oct 13, 2006 12:05 pm
Location: St-Lazare, Quebec
Contact:

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

Postby mcshame » Sun Jan 30, 2011 6:42 pm

Never too late, it's barely started!

User avatar
b_squared
Bill Crothers
Posts: 1294
Joined: Mon Mar 23, 2009 4:23 pm
Location: escape is at hand for the travellin' man

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

Postby b_squared » Thu Feb 03, 2011 8:26 pm

update - I will be completing the 4th week of Daniels red plan level III this week. The plan is the same for each of the 4 weeks and calls for one 20min steady tempo run, which I do a 4:20-4:25/km and one interval workout of 5x3min interval pace (3:58/km)+2min easy. I modified 2 of the 8 workouts - one was a 12min time trial to judge fitness, the other I replaced an interval set with a threshold set. I have been doing these workouts on the TM, which is convenient from a timing and weather point of view but I am starting to feel that I need to take some of these workouts outside. Hopefully that will happen as we get into March; the balance of easy runs are outside whenever possible. 7 weeks :shock: (and a couple of days) until ATB race weekend in Hamilton where I'll give the 5km a go. Don't know how those of you running 30km feel but I am glad there are still 7 weeks left to get ready for 5km! I am not sure what the next week holds, I might just go with an easy week and then start into the red level IV workouts for 4 weeks, which will leave just a couple of weeks until race day. :D

BJH
Lynn Williams
Posts: 18924
Joined: Mon Aug 08, 2005 9:04 am
Location: Midtown Toronto

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

Postby BJH » Sun Mar 13, 2011 1:49 pm

Updating my 5k PB 8)

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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year

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: 24:39, ?, 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
The road to hell is paved. Run trails.

User avatar
monkey
Johnny Miles
Posts: 183
Joined: Wed May 26, 2010 4:43 pm
Location: Maple Ridge, BC

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

Postby monkey » Sun Mar 20, 2011 12:24 pm

updating new PB in 5k :)

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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year

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: 22:16, 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: 24:39, ?, 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
2011 races completed:
Resolution Run . Grimsby Half . The Game of Life 5k(PB) . Around the Bay 30k(PB) . MSH Legacy 5k(PB) . Sporting Life 10k(PB) . Mississauga Marathon(PB) . Oakridge Moraine Relay . Toronto 5k(PB) . Acura 10 Miler(PB) . Midsummer Night 30k(PB) . Wasaga Half(PB) . Oakville TurkeyRun 5k(PB) . Angus Glen Half(PB)

User avatar
jonovision_man
Bill Crothers
Posts: 2336
Joined: Tue Nov 25, 2008 5:42 pm
Location: Whitby, ON

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

Postby jonovision_man » Sun Mar 20, 2011 5:28 pm

monkey wrote:updating new PB in 5k :)


Well done, sir! :) 16s, easy peasy.

jono
Visit my blog!

"If you want to be functional at 80, you better damn well pay attention at 40" -- Lew Hollander

User avatar
monkey
Johnny Miles
Posts: 183
Joined: Wed May 26, 2010 4:43 pm
Location: Maple Ridge, BC

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

Postby monkey » Mon Mar 21, 2011 10:43 am

jonovision_man wrote:
monkey wrote:updating new PB in 5k :)


Well done, sir! :) 16s, easy peasy.

jono


thank you sir! you forgot to update your huge half PB! :-)
2011 races completed:
Resolution Run . Grimsby Half . The Game of Life 5k(PB) . Around the Bay 30k(PB) . MSH Legacy 5k(PB) . Sporting Life 10k(PB) . Mississauga Marathon(PB) . Oakridge Moraine Relay . Toronto 5k(PB) . Acura 10 Miler(PB) . Midsummer Night 30k(PB) . Wasaga Half(PB) . Oakville TurkeyRun 5k(PB) . Angus Glen Half(PB)

User avatar
Hammie
Jerome Drayton
Posts: 6712
Joined: Sat Nov 08, 2008 5:43 pm
Location: Out West

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

Postby Hammie » Thu Mar 31, 2011 10:48 pm

updating new PB in the half marathon :D

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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year

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: 22:16, 48:25.5, 105:35.1

24/49/109
r4l - current PBs: ? , 52:01, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:48:23 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: 24:39, ?, 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[/quote]
2014: the year of new awesomeness!
Rogers Insurance Run for L'Arche Half March 22 - done
Calgary Marathon Wild Rose 50k June 1 - done
Stampede Road Race 5k July 6 - done
Magrath sprint tri July 12 - done!!
Jog for the Bog 10k July 27 - done
Seawheeze Half Marathon August 23 - done
Subaru Banff Sprint Triathlon September 6 - done
Blitz Duathlon September 21 - registered
Portland Marathon October 5 - registered

User avatar
mas_runner
Bill Crothers
Posts: 2339
Joined: Tue Jun 02, 2009 5:37 pm
Location: Hull, QC

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

Postby mas_runner » Tue Apr 12, 2011 9:31 am

Met my HM speed goal!!!

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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year

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, 104:24
monkey - current PB's: 22:16, 48:25.5, 105:35.1

24/49/109
r4l - current PBs: ? , 52:01, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:48:23 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: 24:39, ?, 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[/quote]
PBs
5th Sep 2015 - Run Ottawa free 5km - 21:05
21st Jun 2015 - UR 4 Men's Cancers 10km - 45:45
16th Jun 2013 - UR 4 Men's Cancers 15km - 1:11:44
16th Apr 2016 - MEC 10 miler - 1:20:21
12th Apr 2015 - EY R4R Half Marathon - 1:41:15
26th May 2013 - Ottawa Marathon - 3:43:51

2017 races - coming up
7th May - Defi Entreprise 10km
28th May - Ottawa Half Marathon
17th Sep - Army Run Half Marathon

User avatar
QuickChick
Lynn Williams
Posts: 13274
Joined: Tue Jul 26, 2005 10:52 pm
Location: Whitby ON

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

Postby QuickChick » Tue Apr 12, 2011 4:26 pm

Way to go Mas Runner!

I'm still here... still running... and I'm now starting to think that maybe, just maybe I might be able to pull off a good spring! :pray: I have felt like every time I get a good stretch of training, something happens- sickness, IT band tightness, whatever, to throw me off. I've been running fairly regularly with a few low weeks. On Saturday, though, I did a great time trial on Sat, 21:52. I've been doing speed workouts at the track, and they haven't been even remotely speedy, but I'm happy with that time trial. I'm heading out for a progression run tonight instead of hitting the track.

I'm going to sign up for Sporting Life, and I'm registered for Mississauga (the half). I'm worried b/c I haven't run more than 15K in, well, ages, and I've dialed back my long run distances even from THAT because my IT band has been tightening a bit. It's been good for the last week, though, and I've been assured that yes, I can still run the half well, and to keep plugging away. So that's the plan for now. :) I'm basically running pretty much every day till then, at least 20 minutes. Crash training, don't ya love it... haha.
"Don’t let negativity rent space in your brain for free. That is how you become a badass…by excavating her from inside you. You don’t have to become someone else. You need to identify the effing awesome parts of you that are your tools to work with, and maximize those." -Lauren Fleshman

User avatar
mcshame
Sylvia Ruegger
Posts: 8480
Joined: Fri Oct 13, 2006 12:05 pm
Location: St-Lazare, Quebec
Contact:

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

Postby mcshame » Tue Apr 12, 2011 5:03 pm

well done Mas

chunkymonkeymelonhed
Lynn Williams
Posts: 17817
Joined: Thu Jul 10, 2008 9:13 pm
Location: B.C.

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

Postby chunkymonkeymelonhed » Tue Apr 12, 2011 9:15 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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year

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, 104:24
monkey - current PB's: 22:16, 48:25.5, 105:35.1

24/49/109
r4l - current PBs: 24:47 (unofficial PB but it gives me a place to start), 52:01, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:48:23 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: 24:39, ?, 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
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE :dance:
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5

User avatar
fingerboy
Bill Crothers
Posts: 1480
Joined: Fri Jan 08, 2010 9:41 pm
Contact:

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

Postby fingerboy » Thu Apr 14, 2011 12:07 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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year
fingerboy - Current PBs: 19:55/42:40/90:00 - the last two numbers were taken from my ATB splits, so I hope to be faster during a race

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, 104:24
monkey - current PB's: 22:16, 48:25.5, 105:35.1

24/49/109
r4l - current PBs: 24:47 (unofficial PB but it gives me a place to start), 52:01, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:48:23 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: 24:39, ?, 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

chunkymonkeymelonhed
Lynn Williams
Posts: 17817
Joined: Thu Jul 10, 2008 9:13 pm
Location: B.C.

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

Postby chunkymonkeymelonhed » Sun Apr 17, 2011 1:59 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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year
fingerboy - Current PBs: 19:55/42:40/90:00 - the last two numbers were taken from my ATB splits, so I hope to be faster during a race

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, 104:24
monkey - current PB's: 22:16, 48:25.5, 105:35.1

24/49/109
r4l - current PBs: 24:33 (unofficial PB but it gives me a place to start), 49:02, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:48:23 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: 24:39, ?, 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 chunkymonkeymelonhed on Wed Apr 20, 2011 6:55 pm, edited 1 time in total.
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE :dance:
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5

chunkymonkeymelonhed
Lynn Williams
Posts: 17817
Joined: Thu Jul 10, 2008 9:13 pm
Location: B.C.

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

Postby chunkymonkeymelonhed » Sun Apr 17, 2011 1:59 pm

2/3 of the way there!
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE :dance:
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5

User avatar
La
Kevin Sullivan
Posts: 47990
Joined: Wed Jul 27, 2005 9:11 pm
Location: Lesleyville!

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

Postby La » Mon Apr 18, 2011 6:31 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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year
fingerboy - Current PBs: 19:55/42:40/90:00 - the last two numbers were taken from my ATB splits, so I hope to be faster during a race

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, 104:24
monkey - current PB's: 22:16, 48:25.5, 105:35.1

24/49/109
r4l - current PBs: 24:33 (unofficial PB but it gives me a place to start), 49:06, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:48:23 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: 24:39, ?, 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 27:06, 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
"Maybe I will be my own inspiration." - UltraMonk (Laura)
"Everywhere is walking distance if you have enough time." - Steven Wright

User avatar
Ironboy
Abby Hoffman
Posts: 8201
Joined: Tue Jul 26, 2005 8:57 pm
Location: Ottawa
Contact:

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

Postby Ironboy » Mon Apr 18, 2011 8:45 am

Change of strategy. I'll see where it leads me.

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 - Crossfit Endurance.
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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year
fingerboy - Current PBs: 19:55/42:40/90:00 - the last two numbers were taken from my ATB splits, so I hope to be faster during a race

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, 104:24
monkey - current PB's: 22:16, 48:25.5, 105:35.1

24/49/109
r4l - current PBs: 24:33 (unofficial PB but it gives me a place to start), 49:06, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:48:23 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: 24:39, ?, 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 27:06, 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

User avatar
jonovision_man
Bill Crothers
Posts: 2336
Joined: Tue Nov 25, 2008 5:42 pm
Location: Whitby, ON

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

Postby jonovision_man » Sun May 01, 2011 10:10 am

Updating my PB! One down (10K), two to go...

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 - Crossfit Endurance.
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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year
fingerboy - Current PBs: 19:55/42:40/90:00 - the last two numbers were taken from my ATB splits, so I hope to be faster during a race

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: 20:30 5k (2011), 40:53 10k (2011!), 1:38:54 half... (2011)

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, 104:24
monkey - current PB's: 22:16, 48:25.5, 105:35.1

24/49/109
r4l - current PBs: 24:33 (unofficial PB but it gives me a place to start), 49:06, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:48:23 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: 24:39, ?, 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 27:06, 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
Visit my blog!

"If you want to be functional at 80, you better damn well pay attention at 40" -- Lew Hollander

User avatar
Double Bellybuster
Bill Crothers
Posts: 2867
Joined: Fri Aug 28, 2009 10:34 am
Location: Udora, Ontario
Contact:

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

Postby Double Bellybuster » Sun May 01, 2011 5:03 pm

jonovision_man wrote:Updating my PB! One down (10K), two to go...


Dude! I hadn't seen your Half time yet either. Those are two terrific improvements! Congrats Jono.

DB
I am fortunate to have Running Free as a sponsor. I like to keep silly stats and maps of my Daily Neighbourhood Tours, Races and Marathons run in a Silly Yellow Shirt.

User avatar
jonovision_man
Bill Crothers
Posts: 2336
Joined: Tue Nov 25, 2008 5:42 pm
Location: Whitby, ON

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

Postby jonovision_man » Sun May 01, 2011 6:35 pm

Double Bellybuster wrote:
jonovision_man wrote:Updating my PB! One down (10K), two to go...


Dude! I hadn't seen your Half time yet either. Those are two terrific improvements! Congrats Jono.

DB


Thank-you sir! :) I've never done intervals before this year, mostly due to repeated running injuries... I kept things very dainty, only tempo's and LSDs. But now that I've been injury free, I'm doing track work-outs and weekly intervals.

I can't believe the results, it's just been awesome. Gotta keep it rolling, have a 1/2 marathon in 3 weeks, hope to nail that 95 goal! :)

jono
Visit my blog!

"If you want to be functional at 80, you better damn well pay attention at 40" -- Lew Hollander

User avatar
monkey
Johnny Miles
Posts: 183
Joined: Wed May 26, 2010 4:43 pm
Location: Maple Ridge, BC

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

Postby monkey » Sun May 01, 2011 11:52 pm

jonovision_man wrote:Updating my PB! One down (10K), two to go...

Does Sporting Life 10k count? :-) okay, I am updating mine as well...

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 - Crossfit Endurance.
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 ....
Taxman - Current PBs: 19:55/41:22/93:58 - training going well; aim to bring these all down this year
fingerboy - Current PBs: 19:55/42:40/90:00 - the last two numbers were taken from my ATB splits, so I hope to be faster during a race

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: 20:30 5k (2011), 40:53 10k (2011!), 1:38:54 half... (2011)

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, 104:24
monkey - current PB's: 21:59 (sporting life 10k @ 5k split), 44:21 (sporting life 10k), 105:35.1

24/49/109
r4l - current PBs: 24:33 (unofficial PB but it gives me a place to start), 49:06, 1:52:51
Hammie - current PBs: 24:38, 53:09, 1:48:23 - I'll be training for my first full marathon in May, then shorter races for the summer.
BJH - current PBs: 24:39, ?, 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 27:06, 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
2011 races completed:
Resolution Run . Grimsby Half . The Game of Life 5k(PB) . Around the Bay 30k(PB) . MSH Legacy 5k(PB) . Sporting Life 10k(PB) . Mississauga Marathon(PB) . Oakridge Moraine Relay . Toronto 5k(PB) . Acura 10 Miler(PB) . Midsummer Night 30k(PB) . Wasaga Half(PB) . Oakville TurkeyRun 5k(PB) . Angus Glen Half(PB)

User avatar
jonovision_man
Bill Crothers
Posts: 2336
Joined: Tue Nov 25, 2008 5:42 pm
Location: Whitby, ON

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

Postby jonovision_man » Mon May 02, 2011 5:24 am

monkey wrote:Does Sporting Life 10k count? :-) okay, I am updating mine as well...


Oh it counts... that's half the reason people choose it! :)

jono
Visit my blog!

"If you want to be functional at 80, you better damn well pay attention at 40" -- Lew Hollander

User avatar
Double Bellybuster
Bill Crothers
Posts: 2867
Joined: Fri Aug 28, 2009 10:34 am
Location: Udora, Ontario
Contact:

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

Postby Double Bellybuster » Mon May 02, 2011 5:07 pm

jonovision_man wrote:I can't believe the results, it's just been awesome. Gotta keep it rolling, have a 1/2 marathon in 3 weeks, hope to nail that 95 goal! :)


Awesome, these results are inspiring to those of us in the same age and pace range and to those who are reformed couch potatoes. I am all three and will keep an eye on your results.

Good luck.
I am fortunate to have Running Free as a sponsor. I like to keep silly stats and maps of my Daily Neighbourhood Tours, Races and Marathons run in a Silly Yellow Shirt.

User avatar
fingerboy
Bill Crothers
Posts: 1480
Joined: Fri Jan 08, 2010 9:41 pm
Contact:

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

Postby fingerboy » Tue May 10, 2011 12:20 pm

Hit 40:34 on my last 10k so didn't quite get there.

According to my Garmin I was however faster. A 6:27/mi will get it (4min x 1.61) = 6:264 so that's what I set my pace watch to and lo and behold, I ran 6:22/mi per my watch. Felt great. Then I did my last turn and saw the 40 on the board from a distance. Fawk.

Prob could have pushed a little harder - will have to remember that next time.


Return to “The Speed Zone”

Who is online

Users browsing this forum: No registered users and 6 guests