Buttsweat Towel© season has begun

It never crossed my mind that you went to high school. Good to know.

...or, why not try 1x2 miles @ 10k pace and then follow that up with 4x1mile. Then, maybe 2-3 weeks later you could do 2x2 miles with 2x1mile. And then,2-3 weeks later you could do 3x2 miles @10k pace.

I think these are McMillan 10k workouts. Might be prudent to do some shorter stuff @ 5k pace and some threshold pace stuff in the weeks between these sessions.

Great 5k session: 4x1mile off 90 second walk rec - this will pretty much predict your exact 5k time. Then, for a threshold session, you could do 1x20mins @ comfortable-hard pace. This way you are working either side of 10k pace.

Stick at it. Good to see you back at the daily grind.

This is a really good session, Joe. I would say 5k is into the 5:5X range at least (if you can knock of a 6:03 as your last repeat of 6, it's probably faster).

3 x 2 miles at honest 10k effort is very difficult when you are running low-6 minute range or faster. The McMillian progression Bam suggests might be good. I don't recommend trying to hit 3 x 2 miles at the same pace you hit today. For some reason I thought that was how training work and I got burned pretty bad :-) (my failed 3 x 2 mile workout this fall)

Just to make this as long as possible... 3 x 2 miles @ 10k pace is very difficult and McMillian gives you that as a "if you can hit these paces, you will be able to run that pace on race day." I think a 3 x 2 mile session is usually LT-LT+

Burt - In Texas, 2nd grade is high school. You're all done at age 8 and can go work in the oil fields.

Bam - thanks for popping in...I knew if I just clicked my heels 3 times... That's a good suggestion (the 2 + 4x1). I'm actually doing the 4 x 1 @ 5k next week, still trying to somewhat stick to the schedule you emailed me earlier this year, which has over a 3-week cycle: 5k, MP, 3k, HMP, 1-mile, 10k. It's been a little interrupted with a HM race, life schedule, etc, but I'm going to continue it through mid-January.. then focus on Boston.

Jason - thanks - I agree the 6:00/6:15 may be slightly conservative now; I used to use 5:50/6:05 for 5/10k, but might be somewhere in the middle of those now, maybe 5:55/6:10. 3 x 2 is also an LT effort for me too, I think...probably depends on the alignment of the planets, etc.

great workout, joe. super strong finish. keep it up.

'allo, bam.

Just looked over your blog Joe and I can now see what you're doing...:)

Hows about ya, allie? When ya gonna bust up 2:42?