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Just had a read of the TR24 Susan - looks tough but fun Those Tempos sound gruelling but 'no pain, no gain' eh

Esme, some good advice abour regarding training. It wasn't long ago that I ran everything/everywhere at the same pace and there is a lot to be said for mixing things up but keeping the bulk of running to 'easy' Pace.

Lisa, great times and avice

Great report HM4 and sounds like things are getting back to 'normal' for you Must be a good feeling to be able to sprint across the line and not collapse

Welcome Marina I've never run a 10k race but my best time in training is 67 minutes so we are similar I guess height (or rather stride) will play a part in running. I've just got a footpod and using it to try and get my Cadence up to 90 (180 steps per minute) and thus far it seems to be making me run faster

That said, went out for an 11 mile LSR today but all the beer from last night made it a disaster and ended up completing it in 2:24 rather than the planned 2:12  501 metre incline mind - that hurt.

Even more impressed Steve! Try running 5k carrying 3 stone of extra weight. Am sure it will add minutes to your time so, if you lose 3 stone (well if you want to) am sure the minutes will tumble!

Have saved that to my favs M 53 and my Mile time of 7:46 is 56% and can see that 60% is a good target to aim for and 'local class'.

If anyone has the determination you have Steph

Just put my most recent (and best of year) 5k time in into http://www.runbayou.com/Wavacalc.htm and it said 48.65% so need to try harder