Post your current GOALS here

1. 1500 4:00, 5000 15:00

2. Only race last season was a 5000 (first track race in 2 years) in mid April, high 15's. Season ended early for me.

3. Just started building up two weeks ago. Can probably run around low to mid 16:00's

4. Sometime next outdoor track season (no xc for me).

5. My pr is 4:30 in the mile from high school and a 5000 xc pr of 16:40. Haven't run the mile since. Basically I just want a more respectable PR for myself.

Good luck to you!

4:10 mile

a VO2max of 76 tested 2 weeks ago

a 10 x 400m workout

this time next year

4:23 from last year

:) good luck, Old Runner

Thanks! Good luck to you as well.

Briggs A wrote:

4:10 mile

a VO2max of 76 tested 2 weeks ago

a 10 x 400m workout

this time next year

4:23 from last year

:) good luck, Old Runner

I love the mile! I wish I had the lungs to pull that off.

Work hard and smart. Best to you.

1. 5k sub 15:00

2. Just workouts 12 mile run at just under 7 min pace, let loose on last mile and ran it in 5:12.

3. Probably in high 16:00 to low 17:00 shape.

4. May 5th 2010

5. 15:12 from about 4 years ago. Grad school and two kids later. Running really suffered. I think I ran 400 miles last year. The passion to run has never left, but the drive did. Still really strugling to get in what needs to be done to run that time again. Got my mileage back to around 40 per week, but am finding it very difficult to press on. That is all slow running. If I do any quality at all I am wiped for at least two days after. I used to take one easy day a week is all. I am getting older, but I don't think that is it, only 28. I just feel frustrated that I used to run 130 mile base weeks and then 85-90 miles a week of quality. Anyone have any advice? I will do just about anything. I have to break 15. The ability has always been there, but I have just had set backs along the way(major illnesses, broken rib, etc.)

1)Short term is to improve in the 5 km

A bit further down the road triathlon, 400 meter freestyle, 1500 meter run, 5 km run, 10 km run. My goals for this summer are to run 1500 meters in 3'45 or below and 5 kilometers under 13'55" and 10 kilometer below 29' and to go under 4'20" on the 400 meter freestyle. And to do a sprint triathlon below 1 hour.

2) No fancy reps just pace of runs:

159 heart rate about 3'20" per kilometer

171 heart rate about 3'06" per kilometer

(both averages from 20 - 24 minute runs)

3) i don't know what i would be worth over 800 meters. I went through a big leap this year. Last year i only was capable of 3'45" kilometers at 162 heart rate. I don't think i can compare it.

4) i want to reach my goals by the end of the summer.

5) My personal bests for the longer distances came from last year and are 15'28" for 5000 meters. 1 hour 4 minutes for the sprint triathlon. And for swimming i have a 1'02" 100 meter freestyle personal record.

Why i want to improve, it was a youngster dream of me to be an athlete. I won't be a pro swimmer but i can be a good runner and decent all around endurance athlete.

1. 15:30 5k at State

2. 9:57 3200 with 68 last lap.

3. ??

4. Forgot the date. 22 weeks.

5. 16:40

1. Anything under a 240 marathon but 237-238 would be ideal

2. Running more miles now than I ever have (only 60mpw) and following pfitzingers 24 week 70mpw program. On week 5 now and feel just fine

3. 1:18:14 half with first 3 miles run easier (6:05)...felt like I had way more in the tank and was talking/enjoying the race the whole time more than really hammering it and racing

4. October 4th 2009. Local marathon

5. 2:48 about 1 year ago. The year off for IM now focusing on running again. Also would like to beat my pbs for 1600 and 3200 this summer during marathon training (436, 953)

Good luck all.

Ian when i got things figured out last year (15'30" was already when i was marching forward from 16'4x") here is what my running looked like:

- 5 miler that became 10 miler at 6 minutes per mile (i tried not to go a lot faster just learn to hold to that pace, and i used the treadmill for it or company on the bike). The 10 miler was also my longest run of the week.

- 4 miler in 22 minutes had an heart rate of 89% of mhr when i was in shape to go 15'30" in those weeks.

- workout (either 5 x 1000 in 3'10" or 10 x 400 in 70") i didn't do workouts every week on a bad weather day i just went for an easy 5 according to prefontaine or 30 minutes.

- the rest was short easy runs like i still do today. More like 7'30" per mile for me back then. back then i wasn't running as much as now either more like 50 - 60 miles a week now and about 40 miles a week back then. But i have to say that i swam as well then and now.

Thought you might wanted to see that.

My training hasn't changed radically since. I think that the ability to run a 10 miler in 60'xx" relaxed is a good mark to say you are in 15'something shape. Actually after implementing that my 10 km dropped quickly as well to 32'xx" in road races. I never ran that on a certified course though.

Sorry to go off topic hope that the next response is back to the points.

1. This season's goal is a sub 15:30 5K - I'm currently in 9:00 3K shape and maybe 4:27 Mile shape

2. a 34:00 10K done as a tempo ( HR ~ 165 consistently ) and with alot more in the tank off of only 4 weeks base training this spring. Long runs over 2 hours at 6:30 pace without even really pushing.

3. I ran 9:10 in the 3000 indoors with no track work and coming off of only a few weeks of easy running after an achilles strain. Recently I managed 6 x 1200m in around 3:40 with a lap jog recovery. HR was just about 173 consistently so I was at about just over 90%.

4. For my current goals I want to hit the 5K time by the end of November.

5. my PR's are varied because anything under 5K was from College/HS days and my longer distance times aren't really indicative of current ability since I ran them last year after 13 years off..

For the guy who ran 15:12 in his mix twenties and is trying to get back to it at 28 I would say you definitely still have the legs to do what you want but with a career and family you have to really focus on the important aspects of your training.

Good thread :)

Motivation sure helps.

I have a goal of a 3:55 1500.

PR'd season ending race with a 4:25 1600.

Have about 3 - 4 years of running to accomplish the goal. Hopefully with a more solid approach to running then my high school my achievement with be more linear.

It will be an interesting next few years of training.

Thanks Ikke! Good to see how others did it.

Penis

1. Run consistently, run long and often enough that I can go out and run 15-20km on any given day and feel comfortable and relaxed. Race a 10k's and 800/1500s in summer for kicks, and feel good and strong.

2. Raced a 10km off 20-40min once or twice a week at 8-10min/mile for 3 months after 3 years off running ... finished in 36:55, but with a 15:58 5km split ... suspected I was in shape to run 35:00 - 35:30 given even splits, instead of running the last 6-7km just to finish.

3. Right now, maybe 2:05 in a 800, 35:30 in a 10k ... I ran 4x200 off 45sec while passing by a local track during a run the other day, averaging 27.8

4. Hopefully I'll run a couple track races in late June, July ... and be in shape to run a comfortable 10km race by the end of October. In April 2010, my goal is to run 32:00 for 10km, but I'm secretly hoping to hit high 30:XXs

Mine are modest, never ran until 2 yrs ago...

1. Short term, run sub 20:30 in 5k, longer term, qualify for Boston. I had originally set goal to do so next year as a 45 qualifier, but based on improvement I may go for it and try and run 3:20 this fall or winter.

2. Recently PR's in 1/2 (1:38) & 5k (20:45).

3. Just training hard when I can fit it in with kids/work.

4. 5k goal-this summer, BQ-maybe this year, if not next.

5. I keep setting PB's so that is fun, and indicitive of being slow to begin with. I love training hard setting goals and accomplishing them. I feel good and sore today from knocking out 2 tough interval workouts this week, one at goal 5k pace (6:30), and one speed interval at 5:55 pace (2 by 800, 4 by 400, 4 by 200).

1. 63.x in the 500 and 1:52 in the 800

2. Next year hopefully

3. Split 48.9 before getting injured midway through outdoors.

1. Run 2:00 in the 800

2. Get into Med School

3. Get with Suzy.

Hey, I love the responses everybody. Its great to see people striving for goals. Very motivating. Keep up the excellent work and best of luck to all.