want to speed up recovery time and tackle each session on top form, you should definitely consider adding the odd protein shake to your post-run regime.A little intimidated by the muscle-building, bulk-enhancing shakes that dominate the market I

and then go back out. The morning session will be 30 or 40 minutes and then I usually do my bigger session in the afternoon, maybe weights and a longer run or a track session. So I have two sessions everyday apart from Friday.This time of year I cover 8K

. I managed to find a plan, which I can hit most sessions, despite being away from home 12-14 hours a day during the week. As a result, 2 of the ‘quality’ sessions are done on Saturday and Sunday. Saturday is typically race pace miles (this will be getting up

speed because you’ve got no hope of slowing down. But I managed to flip myself onto a rock and clamber out.Did you have communication with support team?I had a tracking device with a red button on it, which if pressed, would call a helicopter! I had a

to Reading Half Marathon I started getting pain around the ball of my foot. This has continued since the race and I'm now training for another next month and am worried about aggravating it more with the added speed work.The pain occurs around the ball