"A Hefty Hunk Of Steamin Junk"

Welcome to the blog.

Good job on being consistent this week, and on beating your 10 K PR.

What you lack right now is probably not leg speed, but the slow-twitch muscle strength and cardiovascular endurance. It does make it look like you like the speed though. To test if this is correct, go out to the track and run 100 meters all out after a good warmup. If you can break 18 seconds, speed is not your problem right now.

You probably should alternate hard and easy days rather than push hard every day.

Thanks for the advise, I will try that and see what I can do. I usually will run mon. thru- thursday take friday off and then to a long run on Saturday. Sunday is another recover day of course and then monday I will do speed work. I always start out with the intention of taking it easy on Tuesdays and Thursdays but then I feel good and start pushing it. My goal is to get to where I can train at a 7:00 mile pace but I don't know if that is humanly possible for me, but any advise on how to get there will be greatly appreciated.

Thanks, Clay

Clay - what matters is not so much your training pace, but your racing pace. That said, you should train at your race pace sometimes, but most people will not achieve the best results by always running at their race pace. This usually results in overtraining.

About 70% of your running should be done at a comfortable pace. At this point in your training you should probably dedicate two days a week to running fast. I would recommend running 3 miles hard, as if you were racing a 10 K Tuesday, and an 8 mile tempo run as if you were racing a marathon on Saturday + a warm-up and a cool-down long enough to make you feel like you've done your long run.