Speed Acquisition.

I am also hopeful (but then I was never much good :-)

I have lost almost a stone between start of year and now! Now just on 12 st, but have no idea of ideal weight.

Next year will see consideration of speed sessions, after I have established (to myself at least) where I have got to.

Right back to it!

Tim - why the pained facial expression on your photo ?

Is it the thought of the pain you about to experience as the sight of the first hill rises sharply in front of you ? or.. have you just finished and the pubs shut for the afternoon ? or... your one of the runners who has just run 16 miles instead of 13.1 in last weekends Maidstone half !

Pained expression is owing to having run a PB in 5 mile race, and beating expected time of 37:30-40, and getting 34:40. But, the truth be told, this expresssion is quite normal for me after running....

MartinH. Thanks, sounds like you've put in a lot of hard work already, you definately seem to have the motivation. I suppose it must be frustrating knowing that you've run sub 37mins in the past, but who knows it could be possible to repeat it, but like you say it's trying to keep injury and illness free - (I think if you get within a minute or two of that would be impressive enough). I know that is my concern over the next few months, especially as i seem to suffer from colds etc.. We'll see how it goes. I did dip under 38 mins for 10K many years ago, and it would be nice to repeat that again maybe next year sometime. I suppose it's one step (literally) at a time at the moment.

Just like to highlight the weight issue. Speed over longer distances is definitely inversely related to weight. The Bob Glover Competitive Runners Handbook has goal weight for height figures.

And since I did a 1:35 half at 15st when 27, I'm hopeful of beating that in my mid 40's but only if I get down to something like 14st. So only another 21 lbs to go.

going back a bit in this thread...

A lot of new runners in our club do in fact do the "speed" sessions (200-800 type reps) on the track but simply do it at a pace where they are puffing a bit but not going flat out. I'd be very surprised if there is any danger in doing this type of speed work yet I'm sure they will see improvement over and above what they could achieve with tempo runs of a few miles or so. Plus there is quite an enjoyment factor what with being on a track in an unstressed & non-competitive environment (though perhaps this is just a feature of our running club).

Thanks DannyM (amongst others) for the tips herein.