finch, welcome. Stick around and post your stats. Nothing better for motivation (for you, and us), than going public with your improvement and targets. No mystery to this stuff - build time-on-your-feet gradually, with low intensity running. Do 6 weeks and then reassess.
spen, good luck with the op.
BeDe, easy does it. You've had a bad year but make sure you start 2014 with a nice healthy clean slate.
DrDan, Good luck with the P&D. You're going to have to be sensible and back-off when required. Seem to hear of far too many runners getting injured and not completing their P&D schedule these days.
SHADES, Good to hear the toe didn't hold you up too much. On the shoes front, I know exactly what you mean. I tend to go with mizuno (inspire/rider/ascend), but have recently got into saucony kinvara. The 1 and 2 models were great, but the 3 is nothing like the 2!!!! Is it a case of the maker just getting greedy? A shoe becomes popular and then they try and improve it?
.....less than 75% for now, maybe the odd one touching 75% only. Your idea of getting time-on-feet up to 8 hours is the right approach. I tend to suggest 7-7.5 hours of running per week before you enter the next phase.
spen, enjoy the hill work. roy, that's a massive improvement over 18 months.
BeDe, how did you find out about the Geonaute?
Cheesy, nice one getting out for a long one, and the b2b. Hope you cope with the extra stress.
Flob, Don't worry about mileage at the moment (that tends towards running too fast). Concentrate on building time on your feet at the lower intensity.
The dodgy HR readings:-
From experience there are 3 main reasons for these:
1. Strap is too loose and needs tightening.
2. Contacts are too dry.
3. Contacts need cleaning.
I've heard that a few runners use the KY stuff, if it works don't knock it!
My second visit to the Osteopath yesterday, and I have a sore rib today. Will get out at lunchtime and see how it feels. Longest run since Amsterdam on Sunday - 74mins. Flippin knocked me sideways!!!