Posted: 16/06/2013 at 22:08
Al_P - Orthotics got me running when I couldn't run for more than a few miles without terrible shin splints. In the end they caused a lot of trouble and probably played a part in the injury I'm coming back from at the moment. I've ditched them and so far so good. It does appear to have changed my gait in a positive way in some respects although competent physio could possible have done the same thing. If you do go for it, please, please, please get them cast by a podiatrist/orthotist. In my experience physios tend to think that they have expertise in this area which they simply haven't got.
ST - Sounds like you properly hurt yourself. Go see a professional.
CW - Hope you get over the niggles soon.
Pi Man - Nice improvements - well done
OT - I'm with TT - I think of easy running as around about 70%, if you do it at that level you should be able to do a bit more - slowly you'll become a better runner. That said, if you're following a plan, it's always good to see a plan through rather than chopping and changing too much as you go along. As an aside I would expect ironman training to have a bang for your buck approach to running training especially as you'll get a lot of work in on the bike at the lower heart rates. If you're doing ironman great, if you're just running maybe follow a running specific plan?
TT - Very nice!
Wardi - Nice (but expensive) 5k. Tempo and 10k pace work are what come to mind on how to improve 10k relative to 5k when endurance isn't an issue.
TR - A fast 10k and an 18 mile run. Sounds like there's a sub 2:50 genie in the back of your mind. I have huge respect for the time that you allow for your kids.
Lev - Hope you're off the bench soon. If you think about it, it makes sense that you get injured when in your best shape - a lot of injuries occur because we push the boat out too far.
DS2 - You really want to see a bit of progression in your training over the 16 weeks. If you keep running the same distance runs at the same pace you'll not get much fitter. Also I don't see the purpose behind any of the runs? You should be thinking of lactate threshold runs, marathon pace runs, medium long runs, easy runs, VO2 max runs etc.
Jonny - Congrats. That's a huge improvement.
Puddletown plod 20k for me today. It was actually a training run in a race but I wasn't sure how it would go as I did 68 mins yesterday and these are the only 2 days in my 14 day cycle that call for running on consecutive days. Ran it by HR which helpfully reined me in especially on the hills. Managed to dip in under 1:40 which is 11 minutes slower than 2 years ago but I enjoyed this race a lot more.