How do I break 37 and 80?

[Swerunner]

Hi the Ed!
Long time no see. Sorry about that. Now I'm back and looking to increase my 10k speed.

So, what has happened the last years. Well, I'm turning 40 this autumn...
Runningwise, my pb are now: 17:18/36:38/1:21:22/2:51:57 All records are from 2010. 5 and 10k in the spring after 2wks in Kenya. The marathon from Frankfurt in the autumn. The half is from 2009.

At the moment I'm in about 1:22 half and 2:53-ish marathon form. I Just came out of extensive marathon training, so I have a lot of km in me and my aerobic capacity is quite good. I passed the half mark in Stockholm on 1:24:18, but had to drop out due to calf issues because of the really bad weather...

I log my training here: (will post after 10 postings...)

Here's an extensive gdoc of my training this passed year: (will post after 10 postings...)

Not allowed to paste links until I've done 10 postings (fair enough).. :whistle:

My aim is to run a halfmarathon in september (want to break 1.20) and in order to do that, I'd like to do 35:59 for the 10k, which is a dream goal.

I'll do a 4k time-trial in two days time with 400-splits and HR. It'll probabaly be a bit crappy, but I'll try to do my best.

Cheers,

Swerunner