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Awww, thanks for asking! :) Still alive, sort of running but nothing too strenuous. In nursing my dodgy foot I seem to have developed a dodgy knee, which is rather frustrating because it twinged on the rowing machine this morning, which is supposed to be my running x-training fall-back strategy. D'oh! But it is just a twinge so hopefully nothing serious. 120 running miles for June, so ticking over OK, getting to the gym 3-4 x/week and some cycling. There's a low-key Assembly League race next week (new venue, Crystal Palace Park) so I'll do that and hopefully plan a regular return to track if foot/knee are behaving.
Re: breathing, I've not tried the nose-breathing strategy, but I do occasionally try a "perceived effort" tempo run where I go as fast as I can whilst maintaining a 2-2 breathing pattern rather than resorting to 2-1 (i.e. breathe in 2 steps, breathe out for 1). I think this would normally get me to about HM pace, i.e. not quite threshold. Probably a useful exercise when trying not push things too hard (which you might do if tempted to try and hit a certain pace for the tempo.)
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PhilPub
Yep that’s the general training advice I’ve read too. Try not to forget to fit in the long slow runs/time on feet though, as these work on strength. I’ve been guilty to not doing much of this - Too boring.
Where’s @PhilPub at lately?