My height is 6"1 so dropping more weight mite b an issue for me.
Ive heard of the book you mention, i mite purchase a copy it sounds like a must read. I did a 5 mile time trial last night and clocked 34.50 as i have a 10k coming up in a couple of week. Aiming to get around 42 if i can.
Yeah i need to up my mileage for definite, i find my feet blister on high milages which puts me off a bit.
Impressive stuff, 36 mins i can only dream of! I think am running my 800s too hard as by rep 5 my legs are jelly and pace is hard to sustain. I have done a couple of ten mile races at 72 mins. My training is around 76- 80mins for 10 mile.
Thats the target, the problem is keeping that pace for 6 miles. I av been doing 800 x 6 last few weeks managing 3.10 or thereabouts. I can manage mile reps around that pace but putting it all together in a tempo run has been tricky so far.