I want in on this thread too. Thirty one, female, currently recovering from shin splints in my left leg (currently cross training and swiming), but was running about 25 - 30 miles a week prior to getting hurt. Ran one race as a adult a 10K 60:54. Pretty sure however I can run sub fourty with some training. Looking to lose a few pounds, gain some strength and be the runner I always wanted to be.

Count me in. I've been running for a year and a half. I set my current 10k PR of 42:07 at my first 10k back in December '04. I tried to break 40 last year, but my training was interrupted by illness, injury, and overtraining. Still, I got myself into good enough shape to run a 26:00 4mi and then a 1:04:28 15k after a week and a half of light illness. I think that put me around 41:30 territory which seems like a decent jumping off point if my training continues to be consistent and injury free.

My plan this season is to try for sub-40 in Mid-May. If I don't get that, then I'll try again in December (yeah, not many 10ks here). I'm going to basically repeat the training I did leading up to that 26:00 4mi with the exception of emphasizing tempo runs in place of my other LT staple: 4x1600m w/320m rest. I do cycles of 4 weeks consisting of three weeks of hard training and one week easy. The hard training weeks will have an interval workout at VO2Max pace/effort early in the week, followed by a tempo run or cruise intervals, and topped off by a long run of 12-13mi at the end of the week. On top of that I like to finish off moderate workouts with 3x320m at full speed, but with full recoveries, to work on form and have a little fun.

I've just finished up my base training with weeks of 21, 33, 38, 3, 38, 46, 47, 22, 43, 38, and 40 miles and am starting in on the hard stuff this week. I will most likely carry weekly mileage in the mid 40s up until the week of the race.

There's a 10k this coming weekend that I'll be running. The weather promises to be poor, but it'll help to see where I'm at.

Hi Jim et al. Although my primary race is not the 10k, I guess I still qualify for entry into this thread. My current focus is to run a sub 3-hour marathon this fall at an as yet undecided location. Anyway, one of the waypoints on that trip is to run a sub 40-minute 10k. My last shot ? 40:58 ? was in December on some pretty marathon-weary legs. Ran a 1:27 HM last weekend, so believe that the sub 40 is a matter of when, not if. The ?when? hopefully will be at the Scotland run in Central Park this coming weekend. Will let you know how it goes.

As it stands, I am focusing on building a base after a five- or six-week hiatus from running in Dec/Jan after a busy marathon schedule last year. After six weeks of solid 45-55 mile weeks, I feel that my legs are back and my pace is faster than where I left off in 2005, despite a complete lack of speed work in 2006 (with the exception of aforementioned HM and a 15k race two weeks ago).

Anyway, as requested here is my week of training Mar 20-26:

Mon 20 -- off
Tues 21 -- 10.4 miles @ 7:28
Weds 22 ? off
Thu 23 ? 7.40 miles @ 7:22
Fri 24 -- 7.40 miles @ 7:21
Sat 25 -- 10.40 miles @ 7:19
Sun 26 -- 17.80 miles @7:39

Total 53.4 miles.

Overall, it was a reasonable week with nothing too remarkable to report. Will take it easy on the pace again this week in an effort to keep miles above 50, but with legs in good shape for Sunday?s 10k.

Hi Jim,

I'm going to join you if/when I accomplish my immediate goal of a sub-205K. I'm taking my first shot at this on April 8th.

We've talked before. I used to have the handle 'batfish'. I'm not sure if a sub-40 is realistic by January, but I figure it probably is; I've gone from a fatty couch potato to potential sub-20 guy in ~9months. Most of that progress was in the first 5 months, though!

I just wanted to let you know you had another interested person, but I'll be joining the party a little late.

------------------
brook trout

Profile[/URL" target="_blank">


http://This message has been edited by brook trout (edited Mar-27-2006).

Im in too. I am forty one y/o guy and ran 40:52 on March 11, however, during that race I aggravated a shin splints injury and had to take 13 days off, I stayed in shape by cycling an hour a day.. I hope to break 40:00 later this spring. I usually run low mileage, 30-40 km a week.

Last week I ran:

Friday: 4.5 km last km hard
Sunday: 5.7 km last 2km hard

Good luck everybody!