Art of Running Faster by Julian Goater - fascinating book that really gets into the mind of the author. He seems to be very open about his experiences and training. Following his advise I got a really excellent PB in a 5 mile race. The tip I took from it and planned was to do 2 sets of intervals the week before a race, 5x1 mile intervals at target race pace on the Monday, 6x300m sprints on the Wednesday, slow 4 mile run with quick and quiet feet on the Saturday, and race on the Sunday. It did the job for me!
Just wanted to report back the advise from the guys above I'm pleased to say is starting to pay off! For the last few months sinse I've been injury free I'm doing 1 set of intervals (either 400's, 800's and 1600,s) sometimes doing them on the track, grass or treadmill, 1 tempo run and a long run (usually!) and just yesterday I did a 5 mile race that would have knocked off a decent amount of time had it of been a 10k race.
Also, on top of the new plan I've read a running book (dare I mention it's name...), but it had a good section on running form...so that's given me something new to work on.
I'm very grateful for these forums and so many helpful posts. Always seems to be something new to learn about running!
First thing I do now is wet the sensors and put the strap on, well before getting changed in to my running gear. By the time I warm up and start my Garmin, I now get sensible heart rate readings from start to finish.
Depressing! I've always believed to be the very best in the World requires a lot of emotional intelligence as well as physical ability....so lets hope this is a tragic accident. Shot 4 times or so, maybe his finger was as fast as his legs!
Am totally against guns, but that area is rife with crime, so no comment.