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

[alexk]

Just finished a tempo run: 7 miles in total with 4 (and a bit) miles at T pace. Did 2 times 15 minutes at T pace with 2 minute recovery between sets. Weather was cool and a bit windy (mainly at my side). Looked like this:

mile 1 - 7:01 minute, mile 2 - 7:16 (avg pace for the 15 minutes 7:08)
mile 3 - 6:59, mile 4 - 7:01 (average pace for 15 minutes 7:00)

Each set was a bit over 2 miles; could have stopped at 2 miles and did the 2 minute rest but 15 minutes took me to the logical turn-around point.
Warm-up and cool-down were around 8:30 min/miles

I was pleased with this run because I haven't done a tempo outside in a while. I find it much harder to hold the pace outside than on the TM - mentally and physically. It felt hard but good. I'm not sure what happened with mile 2. Once I got into the pace, I didn't look at my garmin until the mile beep. I set out aiming for 7:00 to 7:15 minute miles; the 7 minute first mile may have scared me a bit for mile 2...

My week ends tomorrow with a 12 mile easy run on a hilly route. Weekly total will be 48 miles but this is padded because I did last week's lsd on Monday (should be 43 miles).

[दिवंगत]

I'm registered for the 5k tomorrow in Hamilton; running this one on residual fitness from the HIM and marathon training and I think I have a reasonable chance at <20min. Maybe this will be my last race of 2010

[Jwolf]

Just finished a tempo run: 7 miles in total with 4 (and a bit) miles at T pace. Did 2 times 15 minutes at T pace with 2 minute recovery between sets...

Nice tempo run, alex. And nice mileage for the week.

[SteveF]

I'm registered for the 5k tomorrow in Hamilton; running this one on residual fitness from the HIM and marathon training and I think I have a reasonable chance at <20min. Maybe this will be my last race of 2010

Good luck Mark! Don't forget to do a really good warmup. You need a warm engine to go from 0-100 fast!

Steve

[Tarsals]

I'm registered for the 5k tomorrow in Hamilton; running this one on residual fitness from the HIM and marathon training and I think I have a reasonable chance at <20min. Maybe this will be my last race of 2010

Good luck on the race!

[alexk]

Question re the tempo run: how long do all of you build to in the tempo run? I used to think anything beyond 5 miles would be impossible. Now I'm thinking 6 miles might be doable as I get stronger....Looking for what others do. Thanks.

[दिवंगत]

Question re the tempo run: how long do all of you build to in the tempo run? I used to think anything beyond 5 miles would be impossible. Now I'm thinking 6 miles might be doable as I get stronger....Looking for what others do. Thanks.

I do mine a 2 x 20min @ tempo, i.e. LT pace within an up-to 16k run. The rest of the run is either at easy pace or I like run at planned race pace for the final few km, usually right after the second tempo interval.

[Ironboy]

mile 1 - 7:01 minute, mile 2 - 7:16 (avg pace for the 15 minutes 7:08)
mile 3 - 6:59, mile 4 - 7:01 (average pace for 15 minutes 7:00)

Now that I've converted that to metric, I can say, good job low 4:20s per km is solid.

Good job.

[Ironboy]

Ironboy's week in review:

2010-11-14............9.17km - 5:12/km
2010-11-15............6.22km - 4:57/km
2010-11-16............11.69km - 5:08/km (16x2min hard on 1:00 r + warmup)
2010-11-17............5.32km - 4:53/km
2010-11-18............Bailed
2010-11-19............9.33km - 5:14/km
2010-11-20............Bailed

Total: 41.73km - 5:07/km

Plan for this week (same as plan for last week)

Sunday 1.5hr (1:22 for 14km - close enough)
Monday 6km
Tuesday 5km easy
Wednesday 6km (runclub)
Thursday 8km Tempo
Friday 6km (runclub)
Saturday 1hr - 1.5hr easy run.

no speedwork this week Tempo Thrusday instead.

[दिवंगत]

No sub-20 today. Chip time was 19:46 but that must be wrong as Garmin time was 20:34. Tough course for a PB, made harder by a wicked strong wind; after the first downhill km I was either running into the wind or running uphill. Running uphill was easier! However, a PB by ~4sec which keeps my 2010 steak alive with consecutive PB's in every race this year and I won my age group - which is a first for me in any kind of run race.

[mcshame]

No sub-20 today. Chip time was 19:46 but that must be wrong as Garmin time was 20:34. Tough course for a PB, made harder by a wicked strong wind; after the first downhill km I was either running into the wind or running uphill. Running uphill was easier! However, a PB by ~4sec which keeps my 2010 steak alive with consecutive PB's in every race this year and I won my age group - which is a first for me in any kind of run race.

You're obviously sure about the Garmin time...hmmm, but it is an official chip time. Was it Sportstats?

[Doonst]

No sub-20 today. Chip time was 19:46 but that must be wrong as Garmin time was 20:34. Tough course for a PB, made harder by a wicked strong wind; after the first downhill km I was either running into the wind or running uphill. Running uphill was easier! However, a PB by ~4sec which keeps my 2010 steak alive with consecutive PB's in every race this year and I won my age group - which is a first for me in any kind of run race.

You're obviously sure about the Garmin time...hmmm, but it is an official chip time. Was it Sportstats?

No, everybody's times were off. By just under a minute, I'd agree. VRPro usually uses Chiptime Results but I don't see this race listed in their calendar, I haven't been able to find it under any known company.

[Jwolf]

Sorry about the timing mess-up, Mark. Strangely enough the same thing happened in my race today. They have me at 1:48:09 when my watch said 1:49:30.

Oh well. Congrats on the PB anyway- and the age group win!I didn't quite get my PB but overall I'm happy with my performance.

[ultraslacker]

Sorry about the timing mess-up, Mark. Strangely enough the same thing happened in my race today. They have me at 1:48:09 when my watch said 1:49:30.

Oh well. Congrats on the PB anyway- and the age group win!I didn't quite get my PB but overall I'm happy with my performance.

I think it might be a consistent time off... 1:20?

[Jwolf]

Sorry about the timing mess-up, Mark. Strangely enough the same thing happened in my race today. They have me at 1:48:09 when my watch said 1:49:30.

Oh well. Congrats on the PB anyway- and the age group win!I didn't quite get my PB but overall I'm happy with my performance.

I think it might be a consistent time off... 1:20?

I dunno- it's hard to say. There were two clocks- one for the 10K and one for the half, about an hour apart, but seconds weren't the same. I know the guy who won the race, and his watch time was closer to the posted time. Rob said his time was off by just under a minute from his Garmin time.

[ultraslacker]

weird. I emailed the race and they already responded... they are going to check into it. I let them know that it wasn't just me, that friends in different distances had the same problem.

[b_squared]

mini-speedwork Monday: 2x1km intervals at 4:20/km (90sec rest) done within a 4 mile easy run, on a TM. Pace and duration were great. I'll likely add an interval next week as I continue to get back into the swing of things.

[दिवंगत]

Decided today that I am definitely, without a doubt, for sure, resting and not racing the rest of the year. Mid December sees the start of bike base building for 2011 and probably an assault on the 21.1k sub-90 at the Grimsby HM late February.

[mcshame]

Decided today that I am definitely, without a doubt, for sure, resting and not racing the rest of the year. Mid December sees the start of bike base building for 2011 and probably an assault on the 21.1k sub-90 at the Grimsby HM late February.

hmmm, yah ok, sure good call. Hey, did you see there is a Santa Shuffle 5k in St. Catharine' on Dec 4th?

[दिवंगत]

Decided today that I am definitely, without a doubt, for sure, resting and not racing the rest of the year. Mid December sees the start of bike base building for 2011 and probably an assault on the 21.1k sub-90 at the Grimsby HM late February.

hmmm, yah ok, sure good call. Hey, did you see there is a Santa Shuffle 5k in St. Catharine' on Dec 4th?

Enabler.

[mcshame]

Decided today that I am definitely, without a doubt, for sure, resting and not racing the rest of the year. Mid December sees the start of bike base building for 2011 and probably an assault on the 21.1k sub-90 at the Grimsby HM late February.

hmmm, yah ok, sure good call. Hey, did you see there is a Santa Shuffle 5k in St. Catharine' on Dec 4th?

Enabler.

If my son's hockey tournament allows me, I will run the Santa in Ottawa. Just saying...

[daddy_runner]

hmmm, yah ok, sure good call. Hey, did you see there is a Santa Shuffle 5k in St. Catharine' on Dec 4th?

Enabler.

If my son's hockey tournament allows me, I will run the Santa in Ottawa. Just saying...

I've been contemplating the Santa here in Winnipeg, myself...

[Ironboy]

McShame, can you copy this to the first post? Every time someone posts a speed work session or tempo run I'm always wondering what their goal is, it would be nice to have an easy place to see the most up to date goals (to bad we can't do like a poll and have it at the top of each page).

Thanks.

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
1Ironatatime - Current PBs: 20:38/42:21/95:39 - IM training using frequent races as part of Z5 training through spring and early summer.
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

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

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

[Jwolf]

If my son's hockey tournament allows me, I will run the Santa in Ottawa. Just saying...

I've been contemplating the Santa here in Winnipeg, myself...

Is the Santa Shuffle an actual certified 5K, or more of a fun run? I know it's timed, but not sure if it's certified. Not a big deal if you just want to race hard, but it can make a big difference if you are trying to set a benchmark time.

[purdy65]

If my son's hockey tournament allows me, I will run the Santa in Ottawa. Just saying...

I've been contemplating the Santa here in Winnipeg, myself...

Is the Santa Shuffle an actual certified 5K, or more of a fun run? I know it's timed, but not sure if it's certified. Not a big deal if you just want to race hard, but it can make a big difference if you are trying to set a benchmark time.

Jen, I'm not sure if the course in Toronto is certified, but it was very precisely 5K according to garmie - which on a pathway would be pretty accurate.

DH and I are doing it - but no speed attempts here. DH is just raising money - and you know what? The schwag is amongst the best of all the races I do! Last year I got a coffee mug with instant hot chocolate, chapstick, energy bar and other stuff! Useful stuff!

Lisa