Active Community: Message List

Re: Improving Pace

pekingman — Fri, 10 Apr 2009 00:11:08 GMT

Thanks for the responses. After writing this I realized that taking 30 seconds off is not an easy task, probably better to set for my goal by the end of year rather than next month (3 minutes from 53 seems easy but when you think 30 seconds off each mile seems pretty tough....)

If I understood it, I should try extending my long runs and doing some speed work once or twice a week. I will give it a shot. I also read a lot about Tempo Runs, I don't really get this, seems like my normal run is a Tempo run as I tend to run about 30 seconds slower than my race pace on most of my runs.

Improving Pace

pekingman — Sun, 05 Apr 2009 22:09:15 GMT

How do I improve my 10K pace?

I have been running for about 2 years but did my first race this year with the goal of doing a race every month (so far so good).

Race 1 - 10K pace 9:07/m

Race 2 - 8Mile pace 8:24/m

Race 3- 10K pace 8:35/m

Race 4- 10K pace 8:27/m

My next 10K is about a month a way, and I really want to get under 50 minutes, which would require about an 8 minute pace. My training is 3 miles 3 times during the week (treadmill) and 1 long run on the weekend (8-12 miles).

Any suggestions on how I can hit the 8 minute pace in my next 10K?

Supplements and Body Fat/Muscle

pekingman — Tue, 22 Apr 2008 02:53:34 GMT

I have gotten down to my ideal weight am running and lifting weights regularly but am looking to get more muscle definition (not like body builder, but just good tone). I feel from diet and exercise point of view that I am doing OK. Are there any supplements people would recommend to help with the only info I come across is from hard core body builders, and that is not what I am looking for (not trying to go over the top). Any advice?