Superb run. And please don’t take this feedback as negative. It’s done to try and help you going forward and reduce that injury risk. Looking at the data, I would prefer you slow down a touch on these runs. At the moment you’re probably running quicker than marathon pace, looking at the HR data as well, 160 average which is too high for an easy run. We want to be down around 140 if possible. Pace wise you probably want to be closer to 10 min miling than the sub 9 min miling. Why slow down? Lots of benefits. It trains the body to use fat as a fuel source which keeps your glycogen stores topped up, it uses are muscles in a different way, and speeds up recovery, which will reduce that injury risk. So that injuries that have been coming your way are likely a result of doing the easy runs too fast. So running 10 miling approx will make a better runner in the long run, that doing 9 min miling, sounds silly, but it’s true. Save the quicker runs for efforts. The Pts system highlights the difference as well. 140 mins at easy pace is 42 pts. 140 mins at marathon pace or quicker is worth 70pts. So in essence, over training by running too fast and thus causing those injuries. It’s great that you can run that pace and suggests to me there is a fast marathon in the future if you want to do that, but we just need to keep you injury free to reach that point.

Coach Simon 🍊