Hi Sam! Do you know your current 10k pace? If so I would save my money. Just add 30/sec per mile. I bet you get a good enough training stimulus while still being close enough in that zone. Just my opinion, Someone else may disagree I'm sure..

Yeah I havent done a 10k since I was last injured so NO is the answer, anyway it was 6min pace now I know I am in that shape now for sure but even then when I did my 10k pb I still ran slower over the marathon so I am just not sure, I am naturally fast but I seem to lack speed at the moment although my fastest paces are just the 1 mile reps to try avoid injury !

Sammy~I cannot seem to get your mileage in! I wished I was at 70 right now! sheesh!

Sam~My thoughts are...You can do better than science. Sure get the test, but if you believe in your self, you can run faster than what science can measure. I truly believe this..

I shared this quote with Walter, It really struck me when I read it:

"For all of our technology, exactly how the athlete's body performs under race conditions remains largly a mystery. Unfortunately, when it comes to contributing anything extraordinary to the training and techniques of athletes, science has a poor record. It works best in observing the performances of elite athletes who have made a breakthrough and then explaining why they were successful.." He also says, "Labs are just not the real world of racing, where many individual variables, beyond the ken of the scientist, escape quantification."

~Joe Friel, The Triathlete's Training Bible

Something about you...unmeasurable potential...get the test if it helps you, but I believe you can confuse the hell out of the Scientists when you perform beyond Measure.

Believe Believe Believe Sam, and Run with your heart. :D

Hey Walter thanks its tiring and I am getting the bored bit now or the overtrained bit maybe huh

Missy I get you, and my coach thinks the same...he also thinks it may be a risk injury wise as I tend to push myself and would do so in a test..... I am not sure I am gonna do it now hoping to maybe just do a race to see what my fitness is at!

Sammy, I love to see where I am fitness wise from going out to races etc. That is your true Vo2 test! Some think im crazy for doing so many a year but to me I do better when there is pressure on me pushing me then going out on my own for a run and trying to hit a faster pace.

Walter I get that for sure yeah it's the adrenaline on race day too eh ! :)

Sammie!

Sorry to spam your page there..haha..but seriously I think we are twins...I tend to push super way too hard, because Pain does not bother me. I lifted 3 days in a row tho I haven't been lifting for 7 weeks..That was a genius move on my part..and now my shoulder is tweaked a lil...I need to train smart not hard! Well smart and hard! Together. Hehe

Tis good we have coaches huh? I'm excited to "see" your next races! You are going to do amazingly well. :D

Oh, and your 6 minute 10k pace, I would so LOVE to do that..Maybe if I lose 10 pounds I can move faster..haha.

Missy we do sound similar dont we LOL I cant run with groups it ends up a race, even when my hubby cycles with me if the wheel is slightly ahead it drives me crazy and my mind goes mad race mad ha ha

Yeah great we have coaches I had an hours talk with mine yesterday I think he thinks I dont trust him but it wasnt the reason I was looking at the lab rat test at all I just didnt trust myself with the pace..... and i am still confused as last time I did allot more sessions and my tempo pace was 6.30 pace over 6 miles, but I did a short warm up and not a long warm up like mine today was 8 miles then a tempo run at 7 min pace Im kinda finding it hard to get round the 30secs pace drop but I know its the mileage before.

I think I am just so tired from training to be honest.... I am gonna rock next week I just know it I can feel it Im gonna fly on my mile reps and that long run next sunday I will own it for sure :-D

Haha...Well I wouldn't even try and race you, I know I would lose! :)

Maybe I need an hours talk with mine, I am going cuckoo crazy over here, thinking I need to run much more..I am dying here...Maybe one more week or so, I will say something idk..

I will see how the next few weeks go, he has added in speed..Tomorrow's workout is...

Track Speed

Set 1: Reps: 1, Distance: 1mi, Notes: Warm Up

Set 2: Reps: 6, Distance: 400m, Notes: On 1:15 Rest 2 min in between

Set 3: Reps: 2, Distance: 600m, Notes: On 2 min, rest equal time.

Set 4: Reps: 1, Distance: 1mi, Notes: Good warm down

And Swim is:

Notes: Warm up 200 pull, 220 kick, 200 swim

Set 1: Reps: 3, Distance: 200yds, Notes: Hold a 3:15 including rest. so they will feel hard.

Set 2: Reps: 3, Distance: 300yds, Notes: Rest :15 in between each

Set 3: Reps: 3, Distance: 400yds, Notes: Hold a 6:45 including rest.

Set 4: Distance: 500yds, Notes: wArm down

So..that speed will certainly change things. But you know I was running 30 miles a week and now I am at 20..Feels sick and wrong. :P