Last week before the proper training program starts
106k run
Mon 10k @ 4:38 recovery
Tues am 16.4k @ 4:37 - trying to introduce some medium long
Tues pm 8k @ 4:45 treadmill
Wed pm 14.3k@4:09
tried a variation on the marius bakken treadmill workout moving around different paces. I did 1k intervals, no rest - 3:50/4:10/3:40/4:10/4:00/4:10/3:50/4:10/3:40/4:00/4:00 - finishing a continuous 11k in 43:30, warmup and cooldown either side of this without a rest. Session felt pretty comfortable
Thurs am 9k@4:44 recovery
Friday - no run. Indulged in a last round of morning golf before hitting full training
Sat am 18k@ 4:16.
Had intended this just to be a medium long run but one km in I was passed by DB finishing his progression tempo session (10min each 4:00/3:50/3:40 continuous), so I ran 6min at 3:40 pace with him, then slowed again. I was feeling so fresh after a day off that I increased up to MP soon thereafter, and decided to do some more faster stuff - next 4k@3:36 (approx 10k pace), then went back to normal pace to round out 18k
Sun am 30k@4:35
out with JKs Cott group, was run at a very easy pace for much of the run, but DB and Chris letts picked it up a bit from 20-26k gradually from 4:15s-4:05. I kept on for another 4k alone to round out 30k.
I didnt work Saturday this week so I jumped on the treadmill and used the Ipad to video my running. As i have noted before, I stopped wearing orthotics in April last year after having worn them ( and heavy shoes) religiously for the previous 7 years.
The outcome was that I pronate significantly in all shoes, but not that much less in DS trainers and orthotics than in Kinvaras. Some of the others aren't great
LunaRacers - not pretty
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8uZO-ZqaRyqU43isOHb69UWkRhNqp5m4yWGqd6C2TzS1Q_huIeBO-kU40Unz8RMjMISHd8ayi_iiGrZjAmmPBQhtXICxnlex4FreH_AH_XTlwuWbSXE4K9ctg3y-ytBCA2NEY/s400/LoonyRacers-0.00.00.33.jpg)
Kinvara - better
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKjffWZbwtvgP7vBYAgS-mNdhXkvdwo9rw_nNlCMpiHQCojwSBzIS7BEyBks3tA7cAdgfjXDDs6OAp5jEJTGqZhQa9JI0-Yi-koUJaOkO-IGmhvAZjzN2XyTju-W3PlAC2bqBP/s400/Kinvara-0.00.07.00.jpg)
Hattori
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG7YgMRUlqDypsI_IpIO9A8piINS-IZRf8T-oVbZsjpBaPf5Cf4Y3DAysRwFesz6fp13ugUw8XT4kyClZ5SXkZ0eXmAVsA3qoJB35XYsJZLZ-AxiKHVDh0E_2QuozgvajDLYY7/s400/Hattori-0.00.05.44.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgisishJEzzKwrvrSU3Chi7Usxy6VuSP4DIFrSvyfbRa6dee5c2kDqhvqv56i2CnhBEWaU6nz7IxZX6CzaARdeJrjwfgV9LSXS8YCdbe807JSQo7uZaMNMqPcCQW5wA00kgOM5h/s400/dsTrainerOrthotic-0.00.02.22.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCQUlRYMn2bUwe7AQe0WHuBIho2ozqjz3UmvU29B9EQW7F8P59vHyck32ww1yaWnp3TR5CvY3Wyq4LlQsctSaRlxsA-5OnVvpyfwFEgR4RE9ePLsRjqDXX15rQT7GEQlWG-Izn/s400/barefoot-0.00.09.88.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheo_2CGqrqhzy0xgb-aeH9S2b0kAXouSKv_Ojpo4XlTeMHxrNc-19r4soqWcIKnQaR9lb6ahITi4DQJRHkm3ORnOKjgLIY0reKzL79b26HDd4Eep_9uITBg4OtHzrAHTMs63XD/s400/dsRacer-0.00.03.15.jpg)
think I'll stop doing my treadmill runs in the LunaRacers.
next weekend I'll try from a different angle - perhaps see if the pelvic tilt that the physio berated me about a couple of years ago is any better.