2010 Running Goals:
I’m not expecting to hit all of these in 2010 (except for the 2010 miles in 2010.) With the races on my schedule I’m not sure it’s possible. However, at some point I do plan to get there. It’s good to have goals.
5k – 22:00 – 22:46 on 5/5
4mi – 29:00 – 29:07 on 4/11
10mi – 1:18:00 – 1:15:15 on 11/7
13.1 – 1:42:00 (I’d be happy with 1:44 in 2010) – 1:42:39 on 10/3
26.2 – 3:42:00 (I’d be happy with 3:44 in 2010) – 3:32:35 on 5/16
2010 miles in 2010
Jan – 175.8 mi
Feb – 173.4 mi
Mar – 213.75 mi
Apr – 238.31 mi
May – 163.73 mi
June – 95.57 mi — half way point, 1063.56 mi
July – 133.06 mi
Aug – 196.55 mi
Sept – 200.17 mi
Oct – 254.68 mi
Nov – 143.93 mi
Dec – 73.76 mi
Grand Total – 2,062.63 miles
Summary of speedwork, 2010.
Earlier sessions were run in 2009 but training was for a 2010 race so I put the results on this page as opposed to 2009.
Intervals are not on the track at this time, thus the miles versus meters.
10k Training
12/22 – Intervals: 3×½ mile
3:17 (6:36)
3:20 (6:42)
3:13 (6:29)
12/30 – Tempo: 2 miles
Avg. 7:20
7:22 – 7:18
1/6 – Tempo: 3 miles
Avg. 7:22
7:25 – 7:24 – 7:18
1/12 – Fartlek: 1min@5k, 1min@10k, repeat
Goal: 7:15/7:35
1 min – 7:16 / 2 min – 7:18
1 min – 7:03 / 2 min – 7:29
1 min – 7:09 / 2 min – 7:35
1 min – 7:02 / 2 min – 7:29
1 min – 7:01 / 2 min – 7:21
1 min – 7:19 / 2 min – 7:27
1 min – 6:55 / 2 min – 7:37
1 min – 6:32 / 2 min – 7:19
1 min – 6:55 / 2 min – 7:18
1 min – 6:41 / 2 min – 7:23
1/19 – Intervals: 3×1 mile
7:09 – 7:01 – 7:00
1/28 – Intervals: 2x(3x ¼ mile)
1st set: 1:28 – 1:29 – 1:33
paces: 5:52 – 5:56 – 6:12
2nd set: 1:34 – 1:33 – 1:31
paces: 6:16 – 6:12 – 6:04
2/2 – Intervals: 3×½ mile
3:35 (7:14)
3:36 (7:14)
3:27 (6:56)
2/16 – Intervals: 1mi – 2 mi – 1 mi
7:28
7:27 (14:54)
7:25
Pocono Marathon Training
2/18 – Tempo Interval: 1×15 minutes
15 min – 1.95 mi – 7:42 pace
2/23 – Intervals: 5 x ¾ mile
5:22 (7:10)
5:23 (7:11)
5:15 (7:01)
5:18 (7:05)
5:13 (6:58)
3/2 – Tempo: 3 miles (on the treadmill – yuck!)
Avg. 7:48
7:53 – 7:49 – 7:41
3/9 – Intervals: 3 x (800-600-600)
1st set: 3:27 – 2:28 – 2:23
paces: 6:57 – 6:43 – 6:28
2nd set: 3:21 – 2:24 – 2:30
paces: 6:43 – 6:35 – 6:49
3rd set: 3:12 – 2:20 – 2:18
paces: 6:26 – 6:24 – 6:17
3/18 – Tempo: 4 miles
Avg. 7:21
7:22 – 7:24 – 7:21 – 7:19
3/25 – Intervals: 3 x 1 mile
6:59 – 6:48 – 6:46
4/1 – Tempo: 5 miles
Avg. 7:31
7:31 – 7:35 – 7:26 – 7:31 – 7:36
4/8 – Tempo: 6 miles
Avg. 7:23
7:37 – 7:24 – 7:28 – 7:23 – 7:17 – 7:05
4/21 – Intervals: 2 x (3 x ½ mile)
1st set: 3:27 – 3:23 – 3:21
paces: 6:55 – 6:46 – 6:42
2nd set: 3:21 – 3:20 – 3:18
paces: 6:42 – 6:40 – 6:36
4/29 – Intervals: 2 x 2 mile
14:13 (7:09 pace) – 13:58 (6:59 pace)
5/11 – Intervals: 4 x ¼ mile
1:40 – 1:38 – 1:33 – 1:32
6:40 – 6:32 – 6:12 – 6:08
Philadelphia Marathon Training
7/15 – Intervals: 3 x 1 mile
7:00 – 7:04 – 6:55
8/19 – Intervals: 2 x 800m, 3 x 400m
800s: 3:18 – 3:17
400s: 1:32 – 1:33 – 1:30
8/26 – Intervals: 3 x 1 mile
6:59 – 6:53 – 6:56
9/1 – Tempo: 4 miles
Avg. 7:37
no mile splits
9/10 – Tempo: 4 miles
Avg. 7:35
7:36-7:40-7:34-7:34
9/16 – Tempo: 5 miles
Avg. 7:29
7:34-7:35-7:32-7:32-7:17
9/21 – Intervals: 2 x 2 mile
14:33 (7:17 pace) – 14:17 (7:08 pace)
10/7 – Intervals: 3 x 1 mile
6:50-6:40-6:34
10/12 – Intervals: 2 x (3 x 800)
1st set: 3:30-3:26-3:17
2nd set: 3:11-3:13-3:01
10/14 – Tempo: 5 miles
Avg. 7:36
7:32-7:33-7:30-7:38-7:47
10/21 – Tempo: 7.52 miles
Avg. 7:41
10/26 – Intervals: 2 x 2 mile
14:21 (7:11 pace) – 14:28 (7:13 pace)
10/28 – Tempo: 8 miles
Avg. 7:26
7:29-7:32-7:24-7:16-7:27-7:24-7:30-7:25
11/2 – Intervals: 4 x 400
1:30-1:30-1:30-1:30 (6:00 pace)
11/11 – Intervals: 3 x 800
3:17 (6:34)
3:15 (6:30)
3:12 (6:24)
