It looks like I am not really talented for running, at least not for running fast so I have to search for the one or other shortcut to catch up with my colleagues who, by very little training, still outrun me by far.
Improve technique:
One can read a lot about improving the running technique and running more efficiently by running barefoot. I did this during my holiday at the beach with some 4-8 km runs and experienced quickly how much fun that is. Automatically I land more on the mid/forefoot, the steps are shorter and the cadence higher.
Unfortunately I am back home and there is no beach nearby but I try to do the shorter runs in “barefoot shoes”, the Vibram FiveFingers now. As the paved roads are much harder than sandy beaches I have to be more careful and after a longer run I felt my calves so I have to wait with the next barefoot run.
Improve training:
One can find a lot of training plans to lead to a marathon but those are not personalized enough for me as I have another target, I cross the Alps by mountain bike mid August so I use the help of Anke from www.MyGoal.de. She writes a detailed monthly plan about how, how hard and when to train.
I like long and slow runs but in the plan there are only very few. Instead I find what I don’t like: Sprints, intervals, strength training but it seems to work. I cannot really say for running because of lack of experience but it made me faster and gave me more endurance on the bike.
Optimize Weight
A reduction of 1 kg body weight statistically improves the Marathon speed by 3 Minutes. Compared to 9 months ago this should shorten my run by 21 minutes:
But even more important: My hamstring and left leg look and feel back to normal which the Tanita BC-601 proved lately:
The June is not really warm this year. Therefore I am happy to have this beautiful “Train with Tanita” Running Jacket:
stefanhorrer 