Complete mix at my place (around 140 staff). One pretty decent triathlete, one 35min 10k lad (who's left now), a couple of us between 40-45min 10ks, an ex semi pro footballer and a load of gym bunnies who go to spin and circuit etc then a whole load of couch potatoes. So im probably in the top 2 or 3 most active and probably top 10- fittest although that would hugely depend on how that is measured.
Good work with the 10k Bigeater! Your current training sounds similar to mine, half way through training for Lancaster half on 2nd November although the other half is pressuring me to swap it for Conwy on 23rd Nov so that i can go to a halloween party on the 1st Nov i really want to get a sub 1:40 under my belt which should be quite comfortable but Conwy has a huge hill/small mountain around mile 8 which could just finish me off.
My plan had a 21k long run today but im still feeling the effects of the Salford 10k race last weekend which i put all out effort into collecting a 56 second PB (43:13) but its meant i havent done any of the scheduled runs this week at pace although ive still managed 45k in total. Back on with the plan proper tomorrow.
Robin - Quickly back off topic there is a section in the P&D book on streches/workouts which is really good. There are 5 different workouts all for different gains, flexibility, strength, core etc. All are circuit based workouts taking around 20-30 mins (of course you can shorten/extend that as you please). Well worth a look and dont require any special equipment or a gym pass (although a couple of them use a gym ball which you may or may not have).
I have read/continue to read and watch a lot of things about running technique, increasing cadence, reducing stride legnth, landing foot placement etc but i find the hardest thing is actually putting any of it into practice and actually changing something. As my times have dropped my running style seems to have improved but i think that's more just from my body adapting naturally rather than anything i'm forcing. When i tried to up my cadance i just ended up with really stupid choppy strides which just felt unnatural.
Has anyone successfully changed their style and can describe how you actually went about it? or is it just a case of letting the body find its most efficient style (after all that's what the human body has adapted over billions of years) and concentrate on cross training to strengthen the core and muscles needed for running. The latter is my current method of improving running style, just go with the flow!