Hi everyone! Before we dig into any topics I'd like to put out a few general thoughts on how I approach and think about all aspects of running. In my mind there are three factors to consider.
The first is what is known to work. This to me is where everyone needs to start. It is true that we're all different but a lot of time and energy has gone into researching the best approaches and there are some incredibly experienced people with great solutions that work for most people so this is generally going to be your best bet for good results. The shortcomings here is that in some areas we don't know enough yet, the research may not be specific enough (e.g. For shorter distance or faster) and you can have valid reasons why it doesn't quite work for you.
The second is your personal variations. Some examples of these are that some people have stomach trouble and can't use certain products or go above a certain number of calories per hour. Some people have dramatically shifted heart rate ranges. Others have hypermobility and some have very poor flexibility. All these things will impact what you can and can't do. Some can be changed and that is generally the ideal but running is a personal thing and what you decide to do is important as well.
Which brings me to my third point - personal preference. This may sound at first like a want more than a need, but I've found that your own state of mind while running can be critical and make the difference between finishing and not or getting a PB. Call it placebo or whatever you like, there is scientific evidence that this impacts you physiologically and is not to be ignored.
So it's with these in mind that I offer advice, and the stages that I work through trying to help people find their ideal solution. Finally, this is of course my point of view and I'd love to hear from you all with your own views.
Hope your mid week training is going well!
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