Hard work this morning, new route, new shoes, same old calf and achilles discomfort, sitting on the sofa with an ice pack round my achilles 
Must admit the new shoes felt more springy, but not convinced yet that they hold my foot as securely as the old ones, time will tell, as the upper is much softer.
All in all it was a decent run, 5.6 km in 28 minutes again but think I will have to have an extra day off so probably won't run again till Tuesday, it's rubbish getting old!
Thanks for posting the pic Visionon!
You are going TOO FAST! SLOW DOWN!!
Seriously that is lightning bolt speed! Congrats on running that fast though - if you believe that’s your training pace then goodness knows what your race pace would be!
There is a lot of very sensible advice and good reasons for running slowly. I really think it will help your calves. 😀
Yeah you are probably right, I find it difficult to slow down though, it just feels comfortable, until I am knackered :-). Not sure I have a race pace, I just run... BTW the title should have said run 2 not 3.
As you go further toward longer runs, or some proper long runs, you will simply have to slow down, like it or not. Part of the skill is learning to pace it slower to build up resistance and beef up cardio, without which there is no long runs. I didn't like to slow down but eventually did learn it, although not before I injured my knee and then ankle. Don't do that stuff to yourself, you are in no rush and you're not a professionally trained competitive athlete.
Seriously seriously impressive speed. But that is the beauty of this plan - you are running at about twice my speed, but we were both able to work through the same programme. Enjoy the next run.
Blimey o’rielly - are you part gazelle? 😀seriously though do you think your speed is the reason your Achilles are sore? You don’t want to storing problems for later.
That aside - the pace is truly impressive - well done
Ooh that’s some run Visionon! Well done. I’m scared to put on my new trainers. So I’m keeping my old faithfuls for now. Hope your feet are feeling more comfortable soon! We might be getting old, but you’re probably fitter than lots of youngsters! Well done! ❤️
Thanks fabulous450. Why are you holding back on the new trainers?
I’m not sure if theyll be comfortable for the whole run. Stories of blisters and swollen ankles are now ringing in my ears 😬. I don’t want anything to stop my running. My trainers are not old, just white, so not ideal for all weathers. I bought them to run in the rain, but I’ve not had to use them. They’re there if needs be, so I just decided to wait until the need arises. ❤️
Well done BUT you really need to slow it down especially with your calf & Achilles pain. Don’t mean to sound like a nag but you are going to give yourself a serious injury.
Yep, I will try harder next run. gonna have at least 2 days off.
Just taking care of our own. ☺️
This is a link IannodaTruffe sent me when I was having speed issues.
healthunlocked.com/couchto5...
It really helped me.
If you think your technique is at fault running slower will give you more of a chance to think about it.
Also I am really fond of this Aussie website.
They talk a lot of sense too specifically about running injury free. Read the bio of the guy who runs it. He ran 50 marathons in 50 days.
Obviously it’s all up to you but knowledge is power n all that!
This, in particular, put a spring in my step: "If you are over thirty years of age, then your bone mass and its effective strength, are in steady decline to the end of your life."
Hark!! The distant tolling of funeral bells...
You don't half know how to cheer us up, tiger...
😂😂😂 that’s everyone except you, Stephen! It has been officially decided you will be the first human to live to 200 years old! On your 150th birthday you will host the annual Bedgebury squirrel chase
Hang on! I'll start baking!!
I only say it as it is, Stephen.........
Ageing is a natural decline........ which makes it even more important to do all in your power to minimise it.
Please invite me to your 200th birthday party.......can my mum come too?
Of course she can come, Tim! She gets extra cake too!! xx
Another blinding run, young fellah.
But what did we talk about last time?
No point being blindingly fast now if you lay yourself out on the Injury Couch now is there....
Not nagging. Just want to keep you safe and running 
If you're suitably teched up to it, I'd suggest to set a pace on your HRM (or similar) of around 8:30mins per kilometer. And force yourself to run to it. In the same way as you learn to run faster by actually running fast, you run slower by making yourself run slower. Or run to music that's around 130 BPM and doggedly stick to that tempo.
I susoect it's your brain that's making you run at your current tempo ("That's what we've always done in the past, tiger. C'mon, pick it up") But we know that our brain is often an idiot.
Show it who's boss?
Thanks I appreciate all of your advice and concern, I will sort it out.
There's a pretty consistent coming through here...
I'll fess up.
I'm awestruck by your speed and consistency. It's miles from where I am. Or probably ever will be.
You're a talented runner.
I just want you to be a safe and injury-free runner. I want you on this this train for the long haul.
It seems a bit in the balance right now. And only you can tip it the right way. That's what everyone is saying to you right now. Do the right thing for yourself, matey. You're too good not to be brilliant at this!!
Hello, that does seem fast and if you are getting pain you may need to slow down to be able to continue without getting injured. Yes I am being another old nag but maybe when there is a critical mass of old nags 🐎 🐎 ... Have a look at ‘slow jogging’ on YouTube it gives advice on technique from a Professor Tanaka. I have found it helpful. Good luck 😊
I don't think it is technique, or maybe it is... I am a forefoot striker and the outside of my foot, causing my ankles to pronate. Not sure what I can do about that, it's just the way I am made.
Week 8 Run 3
Week 8 Run 3
Week 8 Run 3 🥵
Week 3 run 2
