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Hi, I've read so many running books but I need a human!
For my first HM I did 4 runs per week including intervals and hills. Got nasty ITB and knee niggles about 6 weeks before race and the rest of my training was pretty light. I got thru the race (after massage, rest and long taper) at 2h22m. I really feel I overtrained with speed and long runs. For my second HM (on 7 Oct) I've taken it down to 3 runs per week, no real speed work - only a tempo run or a bit of half-hearted fartlek each week - and I've been feeling really really good, much less wiped out than last time. However I tried a teeny little interval thingy last weekend and bingo OUCH achilles calves and quads. They're ok now but my question is....
I'm glad to have got this far without injury but I do feel my HM time needs o come down. I think I can do 2h10 or less (my 10k time is 53m43s). So is there ANY speed work I can do that will not kill my achilles, calves and quads? It seems to give me an injury whenever I add it into my programme. Any advice or experience on nice speedwork that does not hurt!