Running Injury-Free Again

2-8 July 2018

Week 4 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.

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Easy Miles – Wednesday and Friday

Slower than 7:00 per mile pace

Returning to my running steadily.
Ran 2 miles last night then another 5.3 miles this lunchtime with my running group. Feeling strong, but still at a sustainable pace. #Running pic.twitter.com/tL1kx0wvjS

— David A. Church (@GroundedRunner) July 4, 2018

Ran 4 miles in very hot conditions this afternoon. I'm glad I got to explore more of my local area but the lack of shade certainly slowed me down and made me sweat more than usual.#HeatWave2018 #Run pic.twitter.com/XO0pRe3dcy

— David A. Church (@GroundedRunner) July 6, 2018

‘Quality Workouts’ – Monday, Tuesday and Sunday

Faster than 7:00 per mile pace

Loved running with a client tonight in a new area. 6x 400m with 1:30 walking recoveries around a cricket pitch in glorious summer weather.#RunCoach pic.twitter.com/88OMMkR4vB

— David A. Church (@GroundedRunner) July 2, 2018

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Rest Days – Thursday and Saturday

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After cross-training for much of June, I feel recovered from my shin pain. Although my running paces were slower than my intended race pace of 6:00 per mile, conditions have been particularly hot recently.

I have also experimented by running in my Vivobarefoot shoes and Vibram FiveFingers. With six weeks until the Clacton Half Marathon I feel confident that I can improve my speed endurance.

I accumulated 19 miles, and rather than ‘time on my feet’ I am happy that I am injury-free.