10 round numbers- How many of these can you run in 2013?

Name|400m<60 secs|800m<150 secs|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs
pconn062|||||18:07||38:40|||
blockic||2:23.6|||17:47||37:42||80:38|
dna_leri|55.08|2.02.45|4:49||16:29|||||
Pisco Sour|56.26|2:19.3||||||||
Krusty_clown|||04:54|9:56|16:23|27:54|34:49|57:18|78:21|2:38:50
RayCun||||||29.14|||82:17|
ecoli||2.10.43|4.54.39||17.06|28.39|36.48||1.25.14|
KielyUnusual||2.11.02|4.52|9.36|16.42|28.13|34.23||76.13|2:38.50
DrQuirky|||||16:41|27:55|||79:19
menoscemo|||||18:22||38:29||86:32|
RunForestRun|||||17:40||38:23||82:55|
Gavlor|||||17.34|27.42|36:36||82.43|
beeduybe|||||19:22||||89:09|
Tom Joad|||||19:35||||
robinph||2:21.6|||17:36|28:55|36:09|59:51|1:22:12|2:56:54
jebuz|||||17:21|29:45||||2:54:46
TFBubendorfer|||||17:51|29:35|38:54|||2:55:07
irfrm||||||29:59|38:43||86:02||
PaulieYifter|||||18:54||38:46||85:30||
BeepBeep67||2:27.7||9:59|17:28|28:42|||83:48|2:57:50|
Dilbert75|||||19.35||39:42||||
Oregano_State|54.58|||||||||
Peckham|||||17:29||39:11|||
elPadrino|||||18:35|||||
hypersonic |||||||37:11|||
wrstan|||||17:49||39:23||1:29:20|
MisterDrak|||||18:41||39:07||88:27|
rom|||||17:52|||||
spurscormac|||||19:59|||||
Itziger|||||18:59||37:48||1:24:58|
pa4||2:05.73|||16:25||35:25|58:55|||
Basster|||||19:09||39:32||||
thewolf_ie|||||18:50|||||88:17|
Green&Red|||||19:21||39.58||||
ciancullinan|||||||38:16||||


Updating my HM time from Longford today and my 10k time from Fingal a month or so back, both of which I was very disappointed with. Have really failed to build on my 5k breakthrough earlier in the year and translate that up the longer distances - maybe I'm looking the wrong direction on the distance ladder! Feeling like it's time for some serious thinking - very glum

wrstan wrote: »

Thanks Itziger. I haven't kept a log here, mostly because my training is pretty unstructured and so not very interesting reading, so I guess therein lies the answer. I've come to the conclusion that I am in need of some proper coaching, or at least some properly structured plans with with clear objectives.

Over the past 2 months I've been averaging 55-60km a week, about 40% is easy running, 30% is LSR's, 20% tempos or long intervals and the balance races, very little interval work in the last 2 months.

No need to worry though. Just keep looking at what works for you. Maybe you are a speedster like you hinted at above. Also depends a bit on age and so on. Intervals can definitely bring you on as well as mile reps (I find them really tough, so they must be good!) And then there are the Planned Pace sessions. I did a 5,5,4 km at planned HM pace about 3 weeks before my last, the 1.24.58. I invented a session myself as well which went like this. 2k easy down and turn and 2k at HM planned pace back up the incline. I did 3 of those. 12k in total. The gradient wasn't huge but it gave me confidence that if I could run up a slope at the pace, I could definitely run on the flat at it. The target, as you can imagine, was 4.00 min/km I just missed it but the profile is not conducive to neg splits. In the long runs I got up to 26k. Keep us posted.

BeepBeep67 wrote: »

Bill, looking back, in 2010 my 5k was 17:53 and HM 1:28:44, pretty much in a similar position as yourself.
Realised I had to work on both my endurance and speed endurance, so more miles, more longer runs, more longer runs at a steady pace and a good splattering of tempo work will get you there, it is a time investment though.
Getting the pacing right for a 10M or HM is tricky also, I'd did blow up in a few looking for the time improvement too quickly, so maybe target some incremental gains, before going all out.

Thanks Dom, sage advice as usual, and I really appreciate the encouragement, especially from a guy who has nailed some mega milestones recently.

Itziger wrote: »

I invented a session myself as well which went like this. 2k easy down and turn and 2k at HM planned pace back up the incline. I did 3 of those. 12k in total. The gradient wasn't huge but it gave me confidence that if I could run up a slope at the pace, I could definitely run on the flat at it. The target, as you can imagine, was 4.00 min/km I just missed it but the profile is not conducive to neg splits. In the long runs I got up to 26k. Keep us posted.

I really like the sound of that uphill session. I think one of my key short comings has been the length of my long runs, looking back over my log, my longest run has been 22k and I have only done 2 of those in the last 2 months, the rest all around 18-20k.

Thanks all for your advice and comments.

Now I guess I should stop hijacking this thread and go and start a training log :rolleyes:

Name|400m<60 secs|800m<150 secs|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs
Clear Thinking|||||18:31|||||
pconn062|||||18:07||38:40|||
blockic||2:23.6|||17:47||37:42||80:38|
dna_leri|55.08|2.02.45|4:49||16:29|||||
Pisco Sour|56.26|2:19.3||||||||
Krusty_clown|||04:54|9:56|16:23|27:54|34:49|57:18|78:21|2:38:50
RayCun||||||29.14|||82:17|
ecoli||2.10.43|4.54.39||17.06|28.39|36.48||1.25.14|
KielyUnusual||2.11.02|4.52|9.36|16.42|28.13|34.23||76.13|2:38.50
DrQuirky|||||16:41|27:55||59.02|79:19
menoscemo|||||18:22||38:29||86:32|
RunForestRun|||||17:40||38:23||82:55|
Gavlor|||||17.34|27.42|36:36||82.43|
beeduybe|||||19:22||||89:09|
Tom Joad|||||19:35||||
robinph||2:21.6|||17:36|28:55|36:09|59:51|1:22:12|2:56:54
jebuz|||||17:21|29:45||||2:54:46
TFBubendorfer|||||17:51|29:35|38:54|||2:55:07
irfrm||||||29:59|38:43||86:02||
PaulieYifter|||||18:54||38:46||85:30||
BeepBeep67||2:27.7||9:59|17:28|28:42|||83:48|2:57:50|
Dilbert75|||||19.35||39:42||||
Oregano_State|54.58|||||||||
Peckham|||||17:29||39:11|||
elPadrino|||||18:35|||||
hypersonic |||||||37:11|||
wrstan|||||17:49||39:23||1:29:20|
MisterDrak|||||18:41||39:07||88:27|
rom|||||17:52|||||
spurscormac|||||19:59|||||
Itziger|||||18:59||37:48||1:24:58|
pa4||2:05.73|||16:25||35:25|58:55|||
Basster|||||19:09||39:32||||
thewolf_ie|||||18:50||39:26||88:17||
Green&Red|||||19:21||39.58||||
ciancullinan|||||||38:16||||


39:26 at the lakes 10k.

MisterDrak wrote: »

Thewolf,

You must be happy with the new World Record in the marathon.

Good eye, If you look back I didn't make the mistake!

Just read your race report there, man. Smashing pb, if you pardon the pun. Fcuk the 1 second. You broke your A target by 30!

A quick query now that I'm here. Time trials, Garmin TT at that!, don't count do they? About two weeks ago I went for a 5k trial and put the Garmin at 5.05k as it's usually about 1% out. Was happy enough with the result 18.13.8 http://connect.garmin.com/activity/367598403

That's a big pb for me but I almost never run the things as there are almost none on around here for some reason. I was on my own so I'm fairly confident I could beat that time in a race. Also done during a marathon training prep. Krusty has often pointed out that his improvements all come from marathon training base.

blockic wrote: »

Unfortunately not. Needs to be chip time in a race. Go find yourself a race!

I kinda knew that was the answer! No 5k races here for a bit and it's not exactly a priority. Four weeks to marathon and maybe go for a 10k in November, thus testing the "you'll bag a 10k pb on the back of good marathon training" theory.

Timmaay wrote: »

I'm being pedantic ha, but doesn't have to be chip timed, just an official race result!

Sorry yeah, that's what I meant to say but came out arse wayed! :rolleyes: Such example would be BeepBeep67 yesterday.

Name|400m<60 secs|800m<150 secs|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs
Clear Thinking|||||18:31|||||
pconn062|||||18:07||38:40|||
blockic||2:23.6|||17:47||37:42||80:38|
dna_leri|55.08|2.02.45|4:49||16:29|||||
Pisco Sour|56.26|2:19.3||||||||
Krusty_clown|||04:54|9:56|16:23|27:54|34:49|57:18|76:04|2:38:50
RayCun||||||29.14|||82:17|
ecoli||2.10.43|4.54.39||17.06|28.39|36.48||1.25.14|
KielyUnusual||2.11.02|4.52|9.36|16.42|28.13|34.23||76.13|2:38.50
DrQuirky|||||16:41|27:55||59.02|78:24
menoscemo|||||18:22||38:29||86:32|
RunForestRun|||||17:40||38:23||82:55|
Gavlor|||||17.34|27.42|36:36||82.43|
beeduybe|||||19:22||||89:09|
Tom Joad|||||19:35||||
robinph||2:21.6|||17:36|28:55|36:09|59:51|1:22:12|2:56:54
jebuz|||||17:21|29:45||||2:54:46
TFBubendorfer|||||17:51|29:35|38:54|||2:55:07
irfrm||||||29:59|38:43||86:02||
PaulieYifter|||||18:54||38:46||85:30||
BeepBeep67||2:27.7||9:59|17:28|28:42|36:00||83:48|2:57:50|
Dilbert75|||||19.35||39:42||||
Oregano_State|54.58|||||||||
Peckham|||||17:29||39:11|||
elPadrino|||||18:35|||||
hypersonic |||||||37:11|||
wrstan|||||17:49||39:23||1:29:20|
MisterDrak|||||18:41||39:07||88:27|
rom|||||17:52|||||
spurscormac|||||19:59|||||
Itziger|||||18:59||37:48||1:24:58|
pa4||2:05.73|||16:25||35:25|58:55|||
Basster|||||19:09||39:32||||
thewolf_ie|||||18:50||39:26||88:17||
Green&Red|||||19:21||39.58||||
ciancullinan|||||||38:16||||

Dr Quirks wrote:

Just adding my PB from this weekend...

Me too. At this stage, I've resigned myself to not completing the table again this year. Really am hoping to take a break from marathons next year, so that'll hopefully give me more opportunities to take a shot at the 400m. So unless KielyUnusual or Beeps can muster a few solid performances by the end of the year, we're looking at a incomplete challenge again this year.

Krusty_Clown wrote: »

Me too. At this stage, I've resigned myself to not completing the table again this year. Really am hoping to take a break from marathons next year, so that'll hopefully give me more opportunities to take a shot at the 400m. So unless KielyUnusual or Beeps can muster a few solid performances by the end of the year, we're looking at a incomplete challenge again this year.

I managed to get a mile wedged into the F4L calendar, but won't have trained for it, so that's the only additional I have a realistic shot at.
Won't go sub 60 in Stook and not a hope of running sub 60 for the 400.

It's there for Mr Kiely if he wants it :P

thewolf_ie wrote: »

Name|400m<60 secs|800m<150 secs|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs
Clear Thinking|||||18:31|||||
pconn062|||||18:07||38:40|||
blockic||2:23.6|||17:47||37:42||80:38|
dna_leri|55.08|2.02.45|4:49||16:29|||||
Pisco Sour|56.26|2:19.3||||||||
Krusty_clown|||04:54|9:56|16:23|27:54|34:49|57:18|78:21|2:38:50
RayCun||||||29.14|||82:17|
ecoli||2.10.43|4.54.39||17.06|28.39|36.48||1.25.14|
KielyUnusual||2.11.02|4.52|9.36|16.42|28.13|34.23||76.13|2:38.50
DrQuirky|||||16:41|27:55||59.02|79:19
menoscemo|||||18:22||38:29||86:32|
RunForestRun|||||17:40||38:23||82:55|
Gavlor|||||17.34|27.42|36:36||82.43|
beeduybe|||||19:22||||89:09|
Tom Joad|||||19:35||||
robinph||2:21.6|||17:36|28:55|36:09|59:51|1:22:12|2:56:54
jebuz|||||17:21|29:45||||2:54:46
TFBubendorfer|||||17:51|29:35|38:54|||2:55:07
irfrm||||||29:59|38:43||86:02||
PaulieYifter|||||18:54||38:46||85:30||
BeepBeep67||2:27.7||9:59|17:28|28:42|||83:48|2:57:50|
Dilbert75|||||19.35||39:42||||
Oregano_State|54.58|||||||||
Peckham|||||17:29||39:11|||
elPadrino|||||18:35|||||
hypersonic |||||||37:11|||
wrstan|||||17:49||39:23||1:29:20|
MisterDrak|||||18:41||39:07||88:27|
rom|||||17:52|||||
spurscormac|||||19:59|||||
Itziger|||||18:59||37:48||1:24:58|
pa4||2:05.73|||16:25||35:25|58:55|||
Basster|||||19:09||39:32||||
thewolf_ie|||||18:50||39:26||88:17||
Green&Red|||||19:21||39.58||||
ciancullinan|||||||38:16||||


39:26 at the lakes 10k.

Didn't you smash out an easy 55 at the end of a rough session? The most impressive feat seen on boards. Whack that onto this table sure.

Does this count for the mile :P

Name|400m<60 secs|800m<150 secs|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs
Clear Thinking|||||18:31|||||
pconn062|||||18:07||38:40|||
blockic||2:23.6|||17:47||37:42||79:31|
dna_leri|55.08|2.02.45|4:49||16:29|||||
Pisco Sour|56.26|2:19.3||||||||
Krusty_clown|||04:54|9:56|16:23|27:54|34:49|57:18|76:04|2:38:50
RayCun|||||18.11|29.14|||82:17|
ecoli||2.10.43|4.54.39||17.06|28.39|36.48||1.25.14|
KielyUnusual||2.11.02|4.52|9.36|16.42|28.13|34.23||76.13|2:38.50
DrQuirky|||||16:41|27:55||59.02|78:24
menoscemo|||||18:22||38:29||86:32|
RunForestRun|||||17:40||38:23||82:55|
Gavlor|||||17.34|27.42|36:36||82.43|
beeduybe|||||19:22||||89:09|
Tom Joad|||||19:35||||
robinph||2:21.6|||17:36|28:55|36:09|59:51|1:22:12|2:56:54
jebuz|||||17:21|29:45||||2:54:46
TFBubendorfer|||||17:51|29:35|38:54|||2:55:07
irfrm||||||29:59|38:43||86:02||
PaulieYifter|||||18:54||38:46||85:30||
BeepBeep67||2:27.7||9:59|17:28|28:42|36:00||83:48|2:57:50|
Dilbert75|||||19.35||39:42||||
Oregano_State|54.58|||||||||
Peckham|||||17:29||39:11|||
elPadrino|||||18:35|||||
hypersonic |||||||37:11|||
wrstan|||||17:49||39:23||1:29:20|
MisterDrak|||||18:41||39:07||88:27|
rom|||||17:52|||||
spurscormac|||||19:59|||||
Itziger|||||18:59||37:48||1:24:58|
pa4||2:05.73|||16:25||35:25|58:55|||
Basster|||||19:09||39:32||||
thewolf_ie|||||18:50||39:26||88:17||
Green&Red|||||19:21||39.58||||
ciancullinan|||||||38:16||||


just ticking the 5k box