The comfort Zone

Fingal 10k today, 38:55. Happy enough with that, and that is the problem.

I can't expect much more, my weekly milage has been poor lately. I did a hill session with Gary O'Hanlon this week, and really enjoyed it. Unfortunately, it might be some time before I get to train with Gary again due to work. I need this motivation to get out of my comfort zone.
For the last three years, a sub 40 for the 10k has almost always been a given, just under, always around 39 minutes give or take 20 seconds. I have not really pushed myself any harder than where I am now. In fact, I probably do slightly less to maintain my current level.
I need to get out of this rut If I am to improve, shake myself up. I still believe I was in my best shape just before Dublin marathon 2013.
Diet is a big problem. Goodies are a reward, and the sugar drug has me firmly in its grip.

I need to start building some long runs again. I noticed from today's run that my fitness was very good, my aerobic capacity was constant throughout. It was the legs which started to let me down in the last mile, with no substantial runs for quite a while.

So, mid July, going well, but need more miles, weight is highest in over three years at 10st 10lbs.
Focus, focus, focus required.

4 Miles

I have not been putting in the miles recently. I had hoped for about 40 a week, but this week ended up  at about 25, mostly due work committmnets. The only good thing is they are mostly fairly decent quality runs. A hard hill run, a tempo session, and and a grass run. The last few were today's 4 miler in Dunleer.
I wasn't expecting much. I had a few weekend glasses of wine on Saturday night, but the run was at 3 so it was ok. As I set off in the car, I realised I had forgotten my garmin. Not to worry, this was a no stress run. I have been running about 6.20's fairly consistantly, so I figured about 25:20. I set off relaxed, didn't push too hard at any stage, and finished in 24:34, which I was very happy with.
I wore my new sketchers go-runs I bought at the London marathon. It was a bit of a risk, as I hadn't done much in them, but I was pleasantly surprised how nice they felt, given that I have very flat feet.

Hopefully a few more miles this week, although the fingal 10k is on Sunday so I want to aim for the sub 40 again for that, and B target would be under 39, but I don't know that I am there yet.