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

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

Postby mcshame » Tue Nov 23, 2010 1:59 pm

Jwolf wrote:
daddy_runner wrote:
mcshame wrote: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.


Ahhh, it will be close enough. It will be a 2010 time anyway, I'll need to beat it in 2011 anyway.

Maybe we can get a bunch of us to run the shuffle across Canada....I wrote to Ottawa RR and they take same day registration, if my sons game doesn't conflict, I will be there.
Last edited by mcshame on Tue Nov 23, 2010 3:03 pm, edited 1 time in total.

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

Postby Double Bellybuster » Tue Nov 23, 2010 2:55 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 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
Double Bellybuster - current pbs: 21:28 5K(2009), 45:41 10K(2010), 1:39:08 half(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

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[/quote]
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby mcshame » Tue Nov 23, 2010 5:34 pm

I can't do the Santa Shuffle, hockey conflict in the morning. Resolution run will be the new target for a 5k.

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

Postby Double Bellybuster » Tue Nov 23, 2010 8:55 pm

mcshame wrote:...Resolution run will be the new target for a 5k.


Are the Resolution Runs timed events?

When looking at Dec and Jan events, I had found only a 6K and 8K but perhaps prematurely dismissed the RR.

Thanks.
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.

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

Postby HCcD » Tue Nov 23, 2010 9:09 pm

Double Bellybuster wrote:
mcshame wrote:...Resolution run will be the new target for a 5k.


Are the Resolution Runs timed events?

When looking at Dec and Jan events, I had found only a 6K and 8K but perhaps prematurely dismissed the RR.

Thanks.


Not that I am aware of .. as it is most touted as a fun run/walk type of event ... and, the actual distance is questionable, to say the least ... but, this may vary from location-to-location .....
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Irongirl » Tue Nov 23, 2010 10:11 pm

HCmD wrote:
Double Bellybuster wrote:
mcshame wrote:...Resolution run will be the new target for a 5k.


Are the Resolution Runs timed events?

When looking at Dec and Jan events, I had found only a 6K and 8K but perhaps prematurely dismissed the RR.

Thanks.


Not that I am aware of .. as it is most touted as a fun run/walk type of event ... and, the actual distance is questionable, to say the least ... but, this may vary from location-to-location .....


I'm sure mcshame can time himself. ;)
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Jwolf » Tue Nov 23, 2010 10:42 pm

Irongirl wrote:I'm sure mcshame can time himself. ;)


Not the same as an actual race, though. Especially in a 5K, if it's off by a couple hundred metres (which fun runs often are) it makes a huge difference. And Garmin time isn't good enough. ;)

I was in a 5K race a couple years ago where some participants claimed that it measured long by 400m. Not a chance- this race was certified and on the same course every year with some of the area's top runners. Garmins measured long-- but not the race.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Irongirl » Tue Nov 23, 2010 10:48 pm

Jwolf wrote:
Irongirl wrote:I'm sure mcshame can time himself. ;)


Not the same as an actual race, though. Especially in a 5K, if it's off by a couple hundred metres (which fun runs often are) it makes a huge difference. And Garmin time isn't good enough. ;)

I was in a 5K race a couple years ago where some participants claimed that it measured long by 400m. Not a chance- this race was certified and on the same course every year with some of the area's top runners. Garmins measured long-- but not the race.


well, I agree that with a "fun run" the measurement might be off - but, I was saying that he could hit start at the start line, and, stop at the finish line (NOT 5km on Garmin) and at least he would have something to go on.....better than nothing.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby mcshame » Wed Nov 24, 2010 4:22 am

$50 and no timing mat? Pass :hand:

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

Postby Irongirl » Wed Nov 24, 2010 8:58 am

mcshame wrote:$50 and no timing mat? Pass :hand:


jacket.

orange jacket.

NEON orange jacket. So you can look like everyone else.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby HCcD » Wed Nov 24, 2010 9:16 am

Irongirl wrote:
mcshame wrote:$50 and no timing mat? Pass :hand:


jacket.

orange jacket.

NEON orange jacket. So you can look like everyone else.



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

Postby Jwolf » Wed Nov 24, 2010 10:10 am

mcshame wrote:$50 and no timing mat? Pass :hand:

Not all races have timing mats.

Not all runs that have clocks are races.

But in the end, the bottom line is the Resolution Run is NOT a race... It's a fun run/event.
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Irongirl » Wed Nov 24, 2010 10:15 am

Jwolf wrote:
mcshame wrote:$50 and no timing mat? Pass :hand:

Not all races have timing mats.

Not all runs that have clocks are races.

But in the end, the bottom line is the Resolution Run is NOT a race... It's a fun run/event.


I don't disagree - but, it still has a LOT of race feelings to it - there is a starting line, a finish line, and, other people that are trying to go fast.

IMO, it's still an okay place (besides the unpredicatable weather/footing) to get an accurate indication of your 5k time.

Kinda like RftC - are you going to tell someone that their 5k time at RftC is not acceptable to be used as a PB? (I used to when the Ottawa course was only 4.7 km!)

IF mcshame were to do it, and if his Garmin measured at LEAST 5k, his start/stop time on his Garmin would be a GOOD indicator and could be used as a "current PB" for this challenge. (IMO)
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby mcshame » Wed Nov 24, 2010 4:33 pm

I could just run up and down the street 2x....cheaper...I'll wait until 2011, got lot's of 10k and 5k that I will do in the summer, a couple in the spring....
Last edited by mcshame on Wed Nov 24, 2010 4:47 pm, edited 1 time in total.

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

Postby HCcD » Wed Nov 24, 2010 4:42 pm

mcshame wrote:I could just run up and down the street 2x....cheaper...I'll wait until 201, got lot's of 10k and 5k that I will do in the summer, a couple in the spring....


What is 201 ?? :shifty: :wink: :lol:
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Ironboy » Fri Nov 26, 2010 12:46 pm

Ironboy wrote:Plan for this 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.


This week has been a bit of a wash. Wednesday's run didn't happen. Thursday's Tempo turned into a short, slower half marathon pace run, and today's run is out the window. And being a "big kids" weekend, I don't know what kind of runs I can get in this weekend.

On the good side, I got a massage this morning (too close to my noon run, that's why I bailed on it).

Next week will be better. Rest is good too right?

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

Postby monkey » Fri Nov 26, 2010 2:08 pm

I'm in.

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
Double Bellybuster - current pbs: 21:28 5K(2009), 45:41 10K(2010), 1:39:08 half(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
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)

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

Postby alexk » Sun Nov 28, 2010 8:18 am

Week's done with 43 miles (69k). Not a bad week but I had a couple runs where my legs felt a bit tired; may be time for new shoes.

Tempo run was done on TM this week. I did 4 miles continuous tempo with speeds between 8.5 (7:03/mile) to 8.7 (6:53/mile). Run was 7 miles in total. Tough at times but good overall. I do find it easier on the TM than outside though. I'm trying to figure out how to make the most of my T runs on the TM. Maybe I should set the incline at 1% or go a bit faster? I have a feeling I'll be on the TM a lot for my T runs for Boston training; depending on the weather.

I feel like I'm getting stronger with these runs. I remember last winter/spring, while getting ready for Ottawa, I only did one continuous tempo for 4 miles; the last tempo I did. It's good to know I'll be starting at that point for Boston...

Hope everyone had a great week and has a great week ahead!
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 Double Bellybuster » Sun Nov 28, 2010 5:08 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 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

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
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.

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

Postby Double Bellybuster » Sun Nov 28, 2010 5:14 pm

mcshame wrote:$50 and no timing mat? Pass :hand:


Most of the 5K and 10Ks in January and February around Toronto are sold out. So I will do this one - and the jacket is great for the run price.

I will simply endorse my Garmin as an official timekeeping device. Of course, the course may be well off 5,000 metres.
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.

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

Postby Ironboy » Mon Nov 29, 2010 9:47 pm

Ironboy's week in review:
Not so good last week

2010-11-21............14.02km - 5m 50/km
2010-11-22............6.5km - 4m 37/km
2010-11-23............7.94km - 4m 59/km
2010-11-24............bailed
2010-11-25............5.64km - 4m 42/km
2010-11-26............bailed
2010-11-27............bailed

Total: 34.10km 5m 13/km

Plan for this week
Not looking good so far

Sunday 1.5hr (already bailed on this one)
Monday 6km (done 4:34/km)
Tuesday 5km easy
Wednesday 6km (runclub)
Thursday 8km Tempo
Friday 6km (runclub)
Saturday 1hr - 1.5hr easy run.

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

Postby mcshame » Tue Nov 30, 2010 6:54 am

Not much to report here. Last couple of weeks, 68k and 66k/week. Not looking for speed in November but I don't think I can find it right now anyhow, the embers are cool right now. Thought about a tempo this morning, just turned into my usual.

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

Postby Jwolf » Tue Nov 30, 2010 10:24 am

I had a good half-marathon last weekend. In my recovery week last week I was able to do a strong tempo interval run on Thursday-- 3 x 10 min hard with 2 min rest (paces of the 10-minute portions were 4:50-4:53/km).
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Ironboy
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Re: 2011 - 5k/10k/21k Speed Challenges

Postby Ironboy » Tue Nov 30, 2010 10:44 am

Jwolf wrote:I had a good half-marathon last weekend. In my recovery week last week I was able to do a strong tempo interval run on Thursday-- 3 x 10 min hard with 2 min rest (paces of the 10-minute portions were 4:50-4:53/km).


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

Postby alexk » Sat Dec 04, 2010 12:35 pm

Week's tempo done outside today - 7 miles in 52:xx minuutes with an avg pace of 7:33/mile and 4.5 miles of continuous tempo (fastest mile was 6:52, slowest 7:06). Week wraps up with tomorrow's run; total should be 45 miles.

Today's tempo run felt great. I had tons of energy and could really push. I actually wanted to go longer at my T pace but felt I should save that energy for my Boston training which will begin soon enough...I'm really working on pushing myself beyond my comfort zone in my running. I've come to realise the running me sits too much on the edge of my potential. I'm not sure what I'm afraid of but it's time to figure that out. That's what this challenge is all about for me; not so much about the actual race times.

Not sure what the next few weeks will bring for the speed stuff. I always cut myself some running slack over the holidays. Running occupies a lot (but not too much) of my headspace. I figure the Christmas holidays are a good time to be a bit more present in the other areas of my life; time to run a bit less and think about running a bit less. And more importantly, it's the perfect time to indulge in good food, wine, and great company a bit more!

Have a great holiday season everyone. Mine begins tonight with a street crawl with 7 houses on it. Tomorrow's run likely won't be pretty!!!
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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