35k done, last 5k at race pace. http://www.strava.com/activities/223336993 Back in time to walk my kids to school Got some strange looks from all the dolled up mums - covered in mud, head buff, running tights and bright yellow adizero jacket
NW: 2 heron, 2 deer, 3 runners (what the.... never seen any runners on this course before), 4 cats, 1 fox, lots of cows.
@Chris, have you tried eccentric heel raises/dips? Worked wonders on my achilles when it balled up (brought on my sudden increase in speedwork too soon after changing from heelstrike to forefoot).
Chris, the "upright" and "relaxed shoulders" sound like great advice Not sure what the bell thing is about though. Unless your arms are crossing beyond the vertical centerline, it's tough to do the wrong thing with arms - they are a balanace and will find their own natural place - just make sure you are pumping them enough to keep your core stable to aid strong glute movement.
Since September I've continued with a mix of runs at 140bpm, some long race pace runs, threshold, 1k intervals and PB races (10k, half marathon and full marathon). Did the same 35k tester run at 140bpm today and shockingly went 14mins quicker again (so 25mins quicker than August). So the answer appears to be that it doesn't seem to matter if you are doing all ABT or just 2 or 3 a week some alongside other training - you still see the benefits.