[belcarra]

"I'll just run my best and set a PB (42'07) and then use the time to target a sub 40 later in the summer."

Gotta love the confidence!! And no doubt you'll smash it too!

[menoscemo]

Originally Posted by belcarra

"I'll just run my best and set a PB (42'07) and then use the time to target a sub 40 later in the summer."

Gotta love the confidence!! And no doubt you'll smash it too!

In Fairness the 10k PB is a sitting duck. Haven't ran one in about a year and almost beat it in February during a 10 mile race. My target has been sub 40 for dunshaughlin , but I don't think I'm in that shape yet.

[Brianderunner]

Originally Posted by menoscemo

None at all, I'll maybe just do the 10 miler instead. I'll probably leave it to waterford in december. I have free entries for midlands half on 1st august if you are interested (see pacers forum).

Cheers yeah i'll keep that in mind. Following the krusty route from last year i see. I'll be doing frank duffy at 100-102% of MP (67'00-68'20), one of those 5 workouts i posted a few weeks ago. You'd want to be ahead of me there i'd say if sub 3'15 is on the cards for Berlin.

[chinguetti]

You might be closer to a sub 40 than you think. If you are doing less miles in total and more speedwork than before, its there if you want it all going well.

For some of us, less training makes them faster. You could try out the theory for next week.

[Brianderunner]

Originally Posted by chinguetti

For some of us, secret training that nobody finds out about cause i have no log less training makes them faster.

[chinguetti]

Don't do secret training. I did 3.6 miles last night and 2 miles on Sunday.

I could be just a natural you know

[menoscemo]

Originally Posted by chinguetti

For some of us, less training makes them faster.

For most of us, me included, less training makes them fatter, not faster.

[menoscemo]

The weekend was pretty much a write off, with hundreds of pints drank. I did get a bit of hill running/cross training in on saturday afternoon in the form of a 3 hour game of laser tag in a forest in the cooley mountains. Despite the many pints I was very good diet wise. No Junk food and no late night chippers, so I am expecting a decent loss on the scales tomorrow despite only 23 miles last week. I have had no crisps, chocolate, ice cream or fizzy drinks for a whole week now which is quite something for me..

Tonight: 10k in 49 minutes (7'56 pace, 146 av HR). Decent clip tonight. If an MP of 7'15 is going to be possible, I need to be doing my aerobic runs around 8 min/mile and it should be easy. Tonights HR has me well inside the aerobic zone, so I am quite pleased with that.

WTD 1 runs 6.2 miles

Month	No. of days Runnning	Miles
January	28/31	256.3
February	24/28	236.9
March	23/31	221.9
April	22/30	150.2
May	25/31	198.5
June	15/20	103
Total	137/171	1193.3

[Macanri]

Originally Posted by menoscemo

The weekend was pretty much a write off, with hundreds of pints drank.

I wouldn't have believed that statement if I hadn't been in Barcelona Fair play for staying of th junk food though. All the best for Dunshaughlin.

[menoscemo]

Originally Posted by Macanri

I wouldn't have believed that statement if I hadn't been in Barcelona Fair play for staying of th junk food though. All the best for Dunshaughlin.

Well done on your 5k PB at the weekend Mac.

After last weeks 12 x 400m tonights track session was a taper session ahead of the race at the weekend.

1 mile warm up @ 7'58 pace followed by 6 x 400m (target pace 82.5 sec) with 400m jog recoveries. The reps went: 82, 83, 83, 84, 79, 83. My second last one always seems to be the fastest . 1 mile warm down @8'52 pace.

4.7 miles total.

WTD 2 runs 10.9 miles

Month	No. of days Runnning	Miles
January	28/31	256.3
February	24/28	236.9
March	23/31	221.9
April	22/30	150.2
May	25/31	198.5
June	16/21	107.7
Total	138/172	1198

[menoscemo]

7.4 miles very slowly (9'15 pace). Just let the legs dictate the pace and ran without thinking and this was the result.....did a lap of marlay and then decided to hit the streets for 5 miles. I didn't realise most of the paths round Ballinteer are concrete the joints did not appreciate that. Longer run than usual, I am trying to get the miles back up ahead of Marathon training.

WTD 3 runs 18.3 miles

Month	No. of days Runnning	Miles
January	28/31	256.3
February	24/28	236.9
March	23/31	221.9
April	22/30	150.2
May	25/31	198.5
June	17/22	115.1
Total	139/173	1205.4

[Mr Slow]

Originally Posted by menoscemo

I didn't realise most of the paths round Ballinteer are concrete the joints did not appreciate that.

At your age you should be looking after your knees, you'll miss them when they're gone

[menoscemo]

Originally Posted by Mr Slow

At your age you should be looking after your knees, you'll miss them when they're gone

You are still older than me

[Mr Slow]

Originally Posted by menoscemo

You are still older than me

Yes but I look like a mere child!

[ronnie085]

Good luck Sat evening, looking forward to the sub 40, pb smashing report