A few folks on the runningmania.com forums have set up a speed challenge for 2011. I'm stepping up to the plate!
Lots of different permutations, but I figured this one most appropriately matches my goals:
This is the one I'm working hardest at right now, and the one I'm most confident in. I've been doing 3x800m intervals at faster than 4:00/km pace, and it's felt better and better each time. I think this one is there.
Best: 44:52 (2009)
My best was at Sporting Life... so net downhill. I've made significant gains in the 2 years since then, so I don't know how relevant that result is. I find the required 4:06/km pace quite daunting, that will be tough over 10k! That's close to my current 5k PB pace. This is the one I'm most nervous about.
This one should scare me more than it does... but a 4:30/km pace seems better each time I do it. I feel like I can get there.
Weight, bloody weight!
2 seconds per mile per pound.
6 seconds per pound in a 5k
12 seconds per pound in a 10k
26 seconds per pound in a half marathon (21.1k)
Clearly weight will be a huge factor for attaining these goals.
I'm about 4-5 pounds lighter than I was last year in January, and only 3 pounds over my adult low. My intention is to run the Whitby Marathon at least 5 pounds lighter than last year, which just on weight alone should give me a two minute boost!
The rest will be down to conditioning. I feel fast this year, and my run training is more structured than ever... so here's to some cracking times in 2011!