Running

nah the prescribed paces seem pretty spot on based on current race times, it's just these easy runs where I'm struggling but even in the book it mentions that most people run them too fast and to watch out for it, but i'm finding slowing down this much is affecting my form which isn't helping with the niggles*.

I'm not planning on changing anything, just wondering what effect the change in speed might have had to the training and if it's a bad thing or it's not something I need to stress over.

this week my plan is still in base building phase so it's just...

m: rest day
t: easy 5mi (9:30->10:10 pace)
w: rest day
t: easy 4mi (9:30->10:10 pace)
f: easy 5mi (9:30->10:10 pace)
s: easy 4mi (9:30->10:10 pace)
s: long 6mi (9:05 pace)

all of which are perfectly manageable without feeling knackered the day after

but next week it goes to speed work phase...

m: easy 4mi (9:30->10:10 pace)
t: speed 12x400m, 400m recovery (7:20 pace)
w: rest day
t: tempo 5mi (8:20 pace)
f: easy 4mi (9:30->10:10 pace)
s: easy 8mi (9:30->10:10 pace)
s: long 8mi (9:05 pace)

so I am able to go a bit faster on some days and hopefully that will help reign in the pace on the slower days as I'm a little more fatigued.

*speaking of niggles, asides from some tightness in the calf muscles when I'm plodding along they've pretty much cleared up, think switching to minimal shoes helped but it's taken a while to get my legs completely used to it so the pain has jumped about a little bit from place to place as my body adapts to things.