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Since I am new to the board let me give you some background.

- Been running for about 3 years
- I do 95% trail running on pretty rugged terrain with lots of hills
- Last years races
+ Did a 50min 10K (road)
+ Did a 2:48 min 25K (trail)
+ Did a 2:23 min 20K (trail)

- My training this year has been focused on endurance mainly; I try to do a "long run (ie: > 2 hrs) once a month; and run a min of 2 times per week.

- I have 4 loops that I usually do
+ Long loop (> 2 hrs)
+ 90 min loop
+ 60 min loop
+ 45 min loop

- I have my 10K race in about 1 month and as such the last 3 weeks started added some "pace" runs in. What I started doing was alternating 1K on the treadmill; 1K slow (10 KM/hr or even less) then 1K fast (14 KM/hr). I have since started ratching up the fast parts to longer distances (ie: 2KM, 3KM, etc..)

- My goal (see above races) is to do a 45 min 10K; a 2:30 25K and a 2:00 20K.

- I have been improving steadily; I did my "45 min loop" in 37min last week (2 min faster than previous best); and did my return "60 min loop" in 27 min (again almost 2 min faster than previous best).



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