2012 4 Races for 4 PBs

scriba

outforarun wrote: »

Thanks man. Well done on your Ballycotton result as well. I'm touching wood here, a 1:15 this far out from Cork, bodes really well for your sub 3:45. Plus it looks like you were never really struggling on Sunday.

I haven't any races planned before Cork. This is one area where I've always been weak, fitting races in during training. When P&D ask for a race session later in the program it'll be Garmin PB sessions for me.

I think so, I'm going to make my training paces (LT, MP and eventually 5k when the programme gets to VO2 sessions) a little quicker, but not go crazy. Looking good so far, less than a third of the way through.

Re: races, I'd like to do another, but I don't know if I could handle messing with another week to fit one in. I'm tempted by another 10 mile though, if the timing is right, closer to the end. Anyway, back to the bread and butter tomorrow morning: 8 miles with strides.

outforarun

General Aerobic 8 Miles with 10 x 100m Strides

Wasn't too enthusiastic about getting up for this, but once I got out on the road I really enjoyed it. Decided to manage this as an interval session on the Garmin: switched to metric and set up 10 intervals of 100m with 200m recovery after each one, with warm-up and cool down. This worked out really well.

A long warm-up of nearly 10K at general aerobic pace. Laps of the block. Keeping the pace between 5:36 and 5:45, odd to be running to metric pace. Legs felt fine. It's starting to brighten in the mornings now not long after 6:30. On the 4th lap and after over 9K I diverted into the Royal Hospital Grounds. I'd earmarked the long straight lane from the Main Building to the Kilmainham Gate as my track for the strides. Hit lap on the Garmin to start the strides. Just ran to the audio prompts up and down the length of the lane.

It felt like my own personal track. Barely a soul about. Really enjoyed the strides. Accelerated up to nearly full sprint and just tried to hold good form. 200ms between strides was just right. It's such fun to run fast . My bottle hand was frozen by the end despite having gloves on. Garmin registered it as -2 degrees, feeling like -6. I won't argue with that. Average stride pace was 20.91 seconds or 5:36 pace.

Then cool down home.

Highlight of the run was a swollen red sun rising over the frosty Royal Hospital grounds. Magic.

6.11M @ 9:06
1.80M @ 7:15 (strides)
0.41M @ 9:19

Total 8.39M @ 8:49

Week 06 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 with 10x100m Strides | 8.39 | GA 6.52M @ 9:07, Overall pace 8:49
Recovery 5M @ 9:15 to 9:30 | |
General Aerobic 8M @ 9:00 to 9:15 | |
Recovery 4M @ 9:15 to 9:30 | |
MLR 12M @ 8:45 to 9:00 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
24 / 24 / 00 / 00 / 62 | 8.39 / 39.77 / 261.21

outforarun

Recovery 5 Miles


Felt the slightest of dull aches on Tuesday night in right knee. I don’t like it when I get new aches or twinges. The achilles and groin are like old friends at this point, they grumble a bit every so often and I know their moods but mostly they behave and we get on fine. But new aches, you don’t know how you’re going to get on.

Chasing sleep these days, so wasn’t in the mood for yesterday’s 5 mile recovery. Doesn’t matter if I’m in the mood or not, on with the gear and onto the road. First glance at the Garmin and oops I’d forgotten to switch it back from metric and to turn on auto-lap. So if 5:45 pace is slow end of General Aerobic then I should be safe around 5:50 pace.

Bit of a chore this one but job done.

5.09M @ 9:25

Week 06 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 with 10x100m Strides | 8.39 | GA 6.52M @ 9:07, Overall pace 8:49
Recovery 5M @ 9:15 to 9:30 | 5.09 | 9:25
General Aerobic 8M @ 9:00 to 9:15 | |
Recovery 4M @ 9:15 to 9:30 | |
MLR 12M @ 8:45 to 9:00 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
25 / 25 / 00 / 00 / 61 | 13.48 / 44.86 / 266.30

outforarun

General Aerobic 8 Miles


Knee still aching a bit yesterday but at least not getting any worse. I’d run 7 out of the previous 8 days and I guess my knee was wondering what the story was. Also had a sore throat yesterday, hoped I wasn’t coming down with something. So I didn’t go to bed last night relishing the prospect of 8 miles this morning.

Delighted to wake with sore throat nearly completely cleared up. Light rain falling as I headed out. Set off at easy pace to listen to my knee. Right knee was fine. Left knee instead giving a tiny bit of feedback on the first mile. I guess the knees are just feeling the increased mileage of the last weeks. This recovery week has come just in time.

Settled into comfortable GA pace and ticked off the miles. Legs feel better now after the run than they did yesterday evening. Glad of a rest day tomorrow.

M01 9:32
M02 9:09
M03 8:44
M04 8:58
M05 9:02
M06 9:01
M07 9:03
M08 9:05

Total 8.03 @ 9:04

Week 06 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 with 10x100m Strides | 8.39 | GA 6.52M @ 9:07, Overall pace 8:49
Recovery 5M @ 9:15 to 9:30 | 5.09 | 9:25
General Aerobic 8M @ 9:00 to 9:15 | 8.03 | 9:04
Recovery 4M @ 9:15 to 9:30 | |
MLR 12M @ 8:45 to 9:00 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
26 / 26 / 00 / 00 / 60 | 21.51 / 52.89 / 274.33

outforarun

Recovery 4 Miles

Farewell pints for work colleague on Thursday night. I ended up on the dance floor. And woke Friday morning with an ok head and an ok stomach, but a nasty calf strain in my left leg. Stoopid. It had improved come Saturday put I didn't want to risk running on it too soon. So no running Saturday. Got out for the scheduled 4 miles recovery on Sunday. Calves were sore everytime I'd change from uphill to downhill or vice versa.

However by the end of the day the recovery session appeared to have helped recovery also of calves and legs felt better. I had taken Monday off so I'd get the 12 mile LSR in then. (legs also felt good during a 100m dash to catch Limerick train in the afternoon).

M01 9:12
M02 9:13
M03 9:16
M04 9:40

Total 4.00 @ 9:20

Week 06 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 with 10x100m Strides | 8.39 | GA 6.52M @ 9:07, Overall pace 8:49
Recovery 5M @ 9:15 to 9:30 | 5.09 | 9:25
General Aerobic 8M @ 9:00 to 9:15 | 8.03 | 9:04
Recovery 4M @ 9:15 to 9:30 | 4.00 | 9:20
MLR 12M @ 8:45 to 9:00 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
27 / 27 / 00 / 00 / 59 | 25.51 / 56.89 / 278.33

outforarun

Medium Long Run 12 Miles

Finished the first Mesocycle around lunchtime today. I was travelling up from Limerick watching the weather roulette outside, thinking about how many layers I should wear maybe hat and gloves as well.

I headed out round 11:30 just after a heavy blizzard. Sun was out briefly and it was actually quiet cosy for a little while. A long anti-clockwise lap of the Park. Everytime I ran downhill it seemed to be into very strong and very cold headwinds. At least I didn't get any snow. Calves were fine, they've recovered to 95%. Left achilles was a bit unhappy and left hip was twinging from mile 6 through 8. I finished the run in and around the Royal Hospital grounds, battling more cold headwinds. I was really happy to finish this one. The last 2 miles seemed to go on forever. Mile splits were a bit all over the place today.

Left hip sore after this one. Feels better now. I'll probably take tomorrow as recovery, which then sets up week 7 as a 5 day block of running.

M01 9:04
M02 8:53
M03 8:41
M04 8:24
M05 8:36
M06 8:44
M07 8:59
M08 9:09
M09 8:52
M10 8:40
M11 8:58
M12 9:09

Total 12.03 @ 8:51

Week 06 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 with 10x100m Strides | 8.39 | GA 6.52M @ 9:07, Overall pace 8:49
Recovery 5M @ 9:15 to 9:30 | 5.09 | 9:25
General Aerobic 8M @ 9:00 to 9:15 | 8.03 | 9:04
Recovery 4M @ 9:15 to 9:30 | 4.00 | 9:20
MLR 12M @ 8:45 to 9:00 | 12.03 | 8:51


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
28 / 28 / 00 / 00 / 58 | 37.54 / 68.91 / 290.35

outforarun

Lactate Threshold 10M with 5M at 15K to HM Pace

To bed straight after the Milan game last night. If only Niang had placed the ball 6 inches more to his right.

Had to be up early for today’s run. Alarm went off at 4:45, two 15 minute snoozes later I was up and I was on the road for 5:32.

Left Achilles has been aching over the last 24 hours so I was a bit concerned about it. Chilly enough out (according to Garmin it was -1, feeling like -5). Had turned auto-lap off. Decided to do a 3 mile warm-up. This went ok and the heel wasn’t complaining. Then into the 5 tempo miles. I fumbled a bit with the buttons at the start meaning I logged a really short second lap: 0.22 miles at 7:02 pace. Oops started lap 3.

My tempo pace is definitely improving. For the same effort as two weeks ago I found myself travelling about 10” a mile faster. One part of me was happy with this progress, another part of me was worried that maybe I should slow down given the heavy week ahead. Not feeling cold anymore. I brought up 5 miles for the lap, even though 4.78 would have been enough. Final pace 7:06.

Another lap and a bit of the block as a cool-down. And that’s that. Not yet 7:00am and 10 miles in the bag. Mesocycle 2 underway.

Hips ok, knees ok, calves ok, left achilles sore.

3.03M @ 8:50
0.22M @ 7:02
5.01M @ 7:06
1.86M @ 8:58 (bringing up 300 for the year)

Total 10.12M @ 7:57

Week 07 Session Targets|Actual Distance|Actual Pace
Lactate Threshold 10M @ with 5M < 7:30 | 10.12| 7:57 with 5.01 at 7:06
Recovery 4M @ 9:15 to 9:30 | |
MLR 11M @ 8:45 to 9:00 | |
General Aerobic 7M @ 9:00 to 9:15 with 8 x 100m strides | |
LSR 18M @ 8:45 to 9:00 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
29 / 29 / 00 / 00 / 57 | 10.12 / 79.04 / 300.48

RunningKing

5:52.................. Wow!

outforarun

Recovery 4 Miles

Yesterday’s 4 mile recovery seemed to help the Achilles get better. It had been sore during the night and I was a bit concerned about running on it. I was ready to record my first DNF if it didn’t feel right.

Also got less sleep than I’d have liked; actually tougher to get up for this one than it was for Wednesday’s earlier and faster 10 miler.

The run instead was fine. And the legs, including the Achilles, felt much better during the day.

Checked how many miles I have on current Nimbus-14, over 500. Might be time to lace-up the Nimbus-13 I bought in Milan at Christmas.

Forgot to switch auto-lap back on, so no mile splits.

Total 3.99 @ 9:19

Week 07 Session Targets|Actual Distance|Actual Pace
Lactate Threshold 10M @ with 5M < 7:30 | 10.12| 7:57 with 5.01 at 7:06
Recovery 4M @ 9:15 to 9:30 | 3.99 | 9:19
MLR 11M @ 8:45 to 9:00 | |
General Aerobic 7M @ 9:00 to 9:15 with 8 x 100m strides | |
LSR 18M @ 8:45 to 9:00 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
30 / 30 / 00 / 00 / 56 | 14.11 / 83.03 / 304.47

outforarun

Medium Long Run 11 Miles

Today’s run didn’t go as well as I’d have liked.

On the road at 6:10 for 11 miles, a record pre-work run distance. The Achilles tweaked a little during the night but felt better and I wasn’t too concerned about it. About half a mile into the run my left hip/glute goes ‘Surprise!!’ and gives a nasty twinge. Ouch. Too early to be thinking of quitting and so I plod on deciding to keep the pace closer to 9:00 than to 8:45. Settle into the run and get a nice rhythm going. Then around 5 miles in, twinge number 2, not as severe as the first one but still not pleasant. Decide that if it twinges again I’ll call it a day. Plod on. I could feel the dullest of aches in that hip/glute area for the rest of the run, but no more twinges.

Couldn’t really raise my left leg to stretch after run, and had a slight limp at the start of my walk to work.

I’ll have to see how I feel tomorrow for GA and Strides. I could do with a recovery day, and I could take one as I’m off Monday and so could run Sunday and Monday instead of Saturday and Sunday. Then of course I push the effort into next week. It’s hard to get back on schedule once you fall even a day behind. Having run this Monday, my training week reads approx 25 miles, but my calendar week reads 37 miles.

M01 9:16
M02 8:56
M03 8:40
M04 8:41
M05 8:50
M06 8:57
M07 9:04
M08 8:49
M09 9:04
M10 8:54
M11 9:02

Total 11.04M @ 8:56

Week 07 Session Targets|Actual Distance|Actual Pace
Lactate Threshold 10M @ with 5M < 7:30 | 10.12| 7:57 with 5.01 at 7:06
Recovery 4M @ 9:15 to 9:30 | 3.99 | 9:19
MLR 11M @ 8:45 to 9:00 | 11.04 | 8:56
General Aerobic 7M @ 9:00 to 9:15 with 8 x 100m strides | |
LSR 18M @ 8:45 to 9:00 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
31 / 31 / 00 / 00 / 55 | 25.15 / 94.07 / 315.51

statss

that's great consistency, 31/31. Fair play.

outforarun

statss wrote: »

that's great consistency, 31/31. Fair play.

Must tick boxes. Must tick boxes. I'm a little obsessed with keeping my progress table unblemished. That little table works wonders for getting me out of bed in the morning.

Danger is I tick a box and pick up an injury that I wouldn't have picked up if I wasn't so keen to tick that box. I'd sooner arrive at the start line with 80 of 86 sessions completed than jeopardize getting to the start line by listening to the plan rather than to my body. Thin line.

One other thing I promise myself - next LT session will be slower than 7:06 pace. I think that's actually faster than what my 15K pace would be.

statss

outforarun wrote: »

Must tick boxes. Must tick boxes. I'm a little obsessed with keeping my progress table unblemished. That little table works wonders for getting me out of bed in the morning.

Danger is I tick a box and pick up an injury that I wouldn't have picked up if I wasn't so keen to tick that box. I'd sooner arrive at the start line with 80 of 86 sessions completed than jeopardize getting to the start line by listening to the plan rather than to my body. Thin line.

One other thing I promise myself - next LT session will be slower than 7:06 pace. I think that's actually faster than what my 15K pace would be.

I can see the logic behind it certainly. I might use the format in my own log if you don't mind! I too find that if I post my plan at the start of the week, it makes it harder to wimp out of a run as I've publicly committed to it. Great for motivation.

scriba

outforarun wrote: »

Must tick boxes. Must tick boxes. I'm a little obsessed with keeping my progress table unblemished. That little table works wonders for getting me out of bed in the morning.

Danger is I tick a box and pick up an injury that I wouldn't have picked up if I wasn't so keen to tick that box. I'd sooner arrive at the start line with 80 of 86 sessions completed than jeopardize getting to the start line by listening to the plan rather than to my body. Thin line.

One other thing I promise myself - next LT session will be slower than 7:06 pace. I think that's actually faster than what my 15K pace would be.

You're in too deep, only ticking boxes will keep you together now! :P

Re: picking up an injury and all that, I think that you're doing superb work at the moment, nearly over the hump of the hard endurance work. Just take it one day at a time. At least we have the two rest days per week to play around with, and a couple of recovery sessions (except this week!).

Re: LT pace, that's what you say now... besides, only two more LT sessions to go.

outforarun

statss wrote: »

I might use the format in my own log if you don't mind!

No bother. Happy to help.

outforarun

scriba wrote: »

You're in too deep, only ticking boxes will keep you together now! :P

lol

scriba wrote: »

Re: LT pace, that's what you say now... besides, only two more LT sessions to go.

You know me too well. Scary.

outforarun

Left hip/glute is a source of concern. The sun is out and I'd love to lace up and head out. But I know it wouldn't be wise. Hip/glute were sore walking home from work yesterday. Still sore this morning in around town. I've pencilled in session 32 for tomorrow after lunch. Gives me another 24 hours to recover. And then 18 on Monday? We'll see.

This is exactly where the 2 weeks of buffer I had planned would have come into play.

Not happy

outforarun

Sidelined

I'm injured and off the road. Saturday brought no great improvement on the glute so I postponed week 7 sessions 4 and 5 by 24 hours. Then Sunday, still no great improvement. As the weekend progressed I resigned myself to losing both weekend sessions. Which means I lose a key 18 miler. Today overall there has been some improvement but in the afternoon I ran 100ms or so pushing pram. The little one enjoyed it but I didn't, glute flaring up again.

Week 8 is in jeopardy. I'm going to have to play it day by day. At best I jump back into schedule at some point this week, but probably won't be until Saturday, and then it wouldn't be wise to run 20 miles on Sunday

I'm really disappointed, training had been going well and I was really enjoying it having lost some motivation at the end of 2012. I'm also soooo annoyed that I lost my two weeks buffer before the program even began :mad:

Worse case - this injury punches too big a hole in P&D and I have to defer to DCM, but I don't want to think about that yet.

RunningKing

Jaysus, sorry to hear that. Get yourself to a physio pronto.

scriba

So sorry to hear this. You are going so well too. Get to the physio and get to the bottom of it I suppose. Plenty more 18+ milers left in the plan, so don't worry on that score. Just get yourself well.

statss

You still have plenty of time to recover, don't get too down yet.

outforarun

RunningKing, Scriba, Statss, thanks for the support.

Today some improvement, I'm taking it very easy. Plan is to forget about running until Saturday then try the prescribed recovery 5. Sunday there's a 20 miler. I'll set out on this one and see how it goes, might aim for 18, any twinges and I'll cut it short. So I won't be wandering too far from home. It would mean 5 dropped sessions. Not the end of the world. But I have no more room for error.

Still sore at the weekend and I'll be back to my physio.

outforarun

scriba wrote: »

get to the bottom of it I suppose.

scriba

outforarun wrote: »

Oh yeah! Where's my sliding whistle for carry-on movie sound effects when I need it?

outforarun

When I can't run my therapy is to shop for running stuff. In Cork today and bought my first foam roller (Grid), in Mahers. Also tried to visualize myself in June doing my warm-up lengths up and down Maylor Street.

Can't say for sure that hip/glute are bettrr than yesterday but they're not any worse.

outforarun

And we might be back.

I'd given up on CCM. In a way I had to, it was easier to just say to myself accept it, it's not going to happen so don't force it, recover and target DCM instead.

Thursday last week (Paddy's week) the hip/glute was still no better or worse than the two days previous. Then Friday morning, I'm lifting the pram and ouch, pulled glute again and I was limping to work (note to self, stay away from prams when injured).

Hopped on a plane to Milan last Saturday and decided at the last moment to pack my running gear, just in case. I really wasn't expecting to run.

Then Saturday afternoon I felt for the first time in a long time that my leg was ok. Hmmm. The weekend should have consisted of a 5M recovery and a 20M LSR. The latter wasn't going to happen, even if I felt ok it would have been to big a risk. But the 5 mile recovery might just happen.

5M Recovery
Late Sunday afternoon and it's raining in Milan. On with my new Nimbus (old pair retired on over 520 miles), fitted with new Boots sports insoles. Part of me expected the run to last 100ms. But it didn't, it lasted the full 5 miles. I could definitely feel a tightness in the left glute, but no pain, no ache. I expected it to flare up at any moment but no, it behaved. Right at the end of the run I stepped down off a pavement and could feel a twinge. I'd already just completed the prescribed 5 miles, so I hit stop on the watch and stopped running immediately. Ok, it's a baby step but it's a step I hadn't expected to make. Six sessions missed since picking up injury on week 7, but that's one session salvaged from week 8.

M01 9:16
M02 9:27
M03 9:13
M04 9:08
M05 9:12

Total 5.09M @ 9:15

10KM Recovery
Ok let's see how far I can go in week 9. Luckily it starts with another recovery session. On Monday I travelled down to Rome for work. I was staying in the EUR district and it wasn't ideal running territory. I could have gone outside to run but part of me reasoned that lower impact treadmill could be exactly what I need. Tuesday evening after work down to the gym. Man was it hot in there. Like in Moscow, I ran this one to metric at 5:45 pace. I sweated buckets, the sweatiest run of the year hands down. And the glute? Not a whimper. One day at a time.

Total 10.06K @ 5:45 (6.25M @ 9:16)

23K Medium Long Run
Was not looking forward to this one. The thought of 14 treadmill miles was daunting. Had been out on Tuesday night in Piazza della Rotunda with the Pantheon as back-drop and a bright moon in the sky, spectacular. Busy at work on Wednesday and had work meal in the evening, so this one was postponed until Thursday evening. Walking to the gym I wished I had a fast forward button and that I was already sat at the restaurant with a bowl of pasta and glass of vino.

Two episodes of Football Weekly and the guts of Marathon Talk episode 12 (I'm working my way through the archive) keep me sane, just about. Tuesday's sweatiest run record was well and truly shattered. Ran this at 5:27 pace. Had two interruptions, one when the treadmill ended the session after an hour, so I had to restart. And another interruption when I hit the emergency stop button by accident and couldn't figure out how to cancel it, so I moved to another treadmill to finish the last 6.5K. Legs felt good, if alittle tired near the end. Biggest challenge was the boredom. The further I run the slower time went. I was so glad to finish this one. Splashed my way back to hotel room. Felt weak and had a sugar craving. Had my first coke since finishing CCM last year, and man was it good. Left achilles stiff, but glute and hip were fine.

Total 23K @ 5:27 (14.29M @ 8:46)

6M Recovery
Travelled back up to Milan today. Went for this one late in the evening at 10pm. Seven and a half laps of the block in cool and fresh conditions. Barely broke a sweat. Enjoyed this session. Had a long soak in a hot bath afterwards and I like to think the leg muscles thanked me for it.

Ok then, this weekend is make or break. It'll see me cranking up the speed for the first time since week 7. If I can complete both sessions on target and still feel ok come Sunday evening then CCM is back on. And I'd be into a recovery week which should help keep the legs good. I really didn't pick 6 good sessions to miss, they included an 18 miler and a 20 miler. And I know that missing these will play on my mind. There is an 18 miler with 14 at PMP in Mesocycle 3 which I might just turn into a 20 miler with 14 at PMP, we'll see. For now the focus is on getting through the weekend in one piece.

M01 9:35
M02 9:15
M03 9:06
M04 9:02
M05 9:22
M06 9:26

Total 6.18M @ 9:18


Week 09 Session Targets|Actual Distance|Actual Pace
Recovery 6M @ 9:15 to 9:30|6.25| 9:16
MLR 14M @ 8:45 to 9:00 | 14.29 | 8:46
Recovery 6M @ 9:15 to 9:30 | 6.18 | 9:18
Recovery 6M @ 9:00 to 9:15 with 6x100 strides | |
LSR 16M @ 8:45 to 9:00 with 12M @ 7:50 to 8:00 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
35 / 35 / 06 / 00 / 45 | 26.72 / 125.88 / 347.32

RunningKing

^^ that's a super update, tell us more about the boots sports insoles?

scriba

Great stuff. While you missed an 18 and a 20, there's plenty of scope for doing a long run on a later step back week, if you're recovered. Or you can replace one of the later weeks heavy on the VO2 sessions with the week you missed. TBH, the only thing you missed is possibly fatigue!

Take it handy, but if you're not injured, CCM should still be on.

Gavlor

I think cork is definitely still on for you. One week from a 14-18 week cycle won't make a bit of difference to you. And it's still 9 weeks out.

By the way, Milan, Moscow, Rome.... Are you Kathryn Thomas and are you doing a new 'runners travel show'??

outforarun

RunningKing wrote: »

^^ that's a super update, tell us more about the boots sports insoles?

Thanks. I stayed away from the logs until I was sure I had an update worth posting.

I say 'Boots' just because I buy the insoles in Boots. They're actually Scholl Orthaheel. Last summer the physio recommended an insole to help deal with swollen achilles. He said I over-pronate and mentioned that sometimes even a minor correction can help, he suggested picking up these at Boots. Combined with calf stretches my achilles have behaved much better since. I just whip out the regular Nimbus insole, slot these in and away I go. In theory they should be replaced every 6 month, I got 9 months out of my first pair.

http://www.amazon.co.uk/Orthaheel-Sports-Large-1-Pack/dp/B001PMLX4E/ref=pd_sim_d_7