How to get a Big Swede running fast!

[Big Swede]

Ok, lets break it down:

Been looking at my runninglog and at this thread. My problems with my thies and hips are related to the long runs and the total amount of km.

My problem with my calves are related to the speedsessions, 1k and 2k. The important things here are the speed and my wieght and the fact that I´m not 24 anymore.

During this spring I´ve improved my bio-mechanics through doing exercises like high and low skip´s, heelkicks and so forth before every run. 5-10 min. Have also been using a balanceplate 2-3 times/week.

I feel that when I run at 5:25/k or faster I have no problem keeping a good flow and the body and feet in the right position.

I think I can start with doing the easy sessions in 5:15-20/k and get my bio-mechanics flowing. And of course keeping them under 60min. Now I´m doing them in 5:20-5:50.

I agree with you that I can cope with the 2000 and 1000m sessions but I think I will have to start at a slower pace to get a build up. The 2k at 4:25-30 and the 1k at 4:15/k. And the first times do 4x2k and 5x1k to be on the safe side. Do not want to risk injuries again.

And I really like to continue to run every second day to ensure recovery.

Your thoughts on this, Ed?

Over to you,

Big Swede