Skinny, I really hope your last injury wasn't just caused by that trying to increase foot steps per minute, as that'd be mad!
On the plus side, you came pretty close to nailing 4miles HMP and at the original zone we created so long ago. So that's pretty positive stuff!
Presume there's been a progression up to that session?
I doubt it was - it was just one of the things on the list. The main contenders were running the 10k PB in Kinvara 4s which was first time I had worn flatter shoes; being really ill for 2 weeks over Christmas had possibly weakened my body so made it more prone to injury but I didn't reduce the workload once I was well enough to run again; simply the mileage being higher and my body not liking it; a combination of all 3. Anyway I'll never know now so no point dwelling on it.
Re progression to that session - not in training no but I've run 2 parkruns and a 5 mile race in last 5 weeks and I think my old zones are 5 seconds light so thought rather than go for 6 at MP I would try 4 at top end HMP and see if I made it - nearly, I would think that last mile was almost an MP mile if my zones were adjusted for the 10 mile and 5 mile race times.
Good luck to Lit, Bob, Tommy(?) and Mr V at the weekend.
At least gave me a chance to get another daylight sub-LT run in on a similar route to last week's. Not quite the following wind this time, averaging 6:48 for the 4m (6:45 last week), though for a fraction less on the HR, and felt stronger throughout and fresher at the end, with the CD coming in pleasantly brisk. Just under 8m @ 7:21 altogether.
Bob - I normally learn something in these conversations or at least get a different point of view.
I did 8m too but mine were at an average of 7:32 because the Warm Up 3 miles were a warm up and the Cool Down 1 mile was more like a recovery from the 4 miles.
So my question is would you not have got more value out of the session by going slower in your warm up and warm down and using that saved energy in the 'session' part of the run? And if you don't think that then do you think that I would have got more out of my session if I had gone faster in the surrounding 4 miles and slower in the fast 4 miles?