Improving 10k with regular training

[MMS]

Hi Coach,

Yesterday I got the MRI result (images and report). But, like I said, my ortho will only be able to attend me on the 21st.

The MRI´s report alerts for a light posterior tibial tendonitis. It confirms what the ortho suspected. Also a discrete alteration of the calcaneonavicular ligament (Spring) (is it the achilles?). Both injuries are considered minor, according to the report. This is what I read. Everything else is ok. If you´re interest on the MRI images, I can send you a private message with their links on my Dropbox public folder, so you can download them.

In your experience, how could I get injured in two different places?! :confused:

Perhaps a little more detailed feedback might help.

Running Shoes: I started last year (September) using an Adidas A3. It was bought in 2006 for my future father-in-law but he used it only twice and didn´t like it (it was brand new almost). March this year, I bought a Nike Pegasus +25 and started alternating both. But the Nike gave me a black nail on my left foot (I have what´s considered Morton´s toe, not an extreme case). So, during Build Up I only ran with the Adidas, in order to get my nail healed. And it worked. When I started the sub 40 program, I started using the Nike again.

Running stride type: I went to a sporting goods store and used one of those machines to determine the type of my stride. There, we concluded it was a regular. No pronation or supination. I checked the bottom of both shoes, and the marks are consistent with a regular stride.

Stretching: I´m not a big fan of it. Used to do 3-4 min before and after any session, basic movements mostly.

Warm Up/ Cool Down: At least 5-7 minutes before and after any quality session (1km).

Daily Routine: I go to work by bus, but I come home walking. It´s 4km long and it usually takes me 40min. It´s faster than taking a bus home because of the traffic jam. The park where I run is located 1,5Km from where I live. I walk this distance before starting any session. And normally, it takes me 30-45 min to leave home to practice after I arrive from work. So, before a session, I would´ve walked 5,5km within the last 1:30.

So, I´d like to hear your thoughts. I know it´s a little complicated because this is an online coaching, but you are way more experienced than me.

By the way, I really appreciate your help! :notworthy:

Thanks.

MMS.

Ps: Sorry for the long post. :o: