Ready to Roll

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

Kinvara - better


Hattori
DS Trainer with orthotics
au naturale
DS Racer

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.