An approach I can appreciate, plus some physio

I have mentioned a few times on here that I read a lot on the Runner's World forums and I enjoy the banter and posts by a lot of people.  From a running point of view, I think it's fair to say that there are a lot of differing opinions about what is the right or wrong approach to training and I guess it's also fair to say that I am guilty of confirmation-bias!  I.E., I seek to read stuff about running that broadly confirms what I already think....

Over the last 18 months or so, I have come to the firm belief that running the majority of training miles at a steady pace is the way to get faster overall.  I am not saying speed session aren't important because they are, but overall I think running steady is what has helped give me my recent improvements.  By "steady", I mean 60-90 secs per mile slower than marathon pace; I think many people mean steady as marathon pace (or even quicker!), which I think then means people get very tired, which can lead to injury and under performing on marathon day.

Anyway, as part of this confirmation-bias I came across this on Runner's World from a guy who in his time was a very quicker marathon runner.  It is an interesting idea!  He is contactable on Twitter via @gobi_one

When marathon running I peaked at 130 miles a week. 

A simple reality is miles make champions otherwise Paula/Hallie etc would all do 30 miles a week with perfect sessions and be brilliant. 

Here is one for you:
- Benchmark by running 5kms HARD
- Run 40 miles a week all easy with NO speedwork
- Run 5kms HARD
- Repeat until you stop getting PBs
- At this point you have to decide, do I have time to run more?
- If yes repeat the process on 50 miles a week
- If no then start looking at "icing" (intervals/tempo/progressive/alternates) 

It is a journey

Anyway, I have been suffering a bit with sore achilles so I decided to take myself off today for a sports massage which hurt.....A LOT!

Generally he thinks I was in reasonable shape, but suggested some ideas to help:
- cutting down the top of the heal of the shoes I run in to prevent excessive rubbing.
- lots of massage with a golf ball on the sole of my foot.  This will hurt.
- doing a stretch to help with the front of my lower legs/shins, which are connected to the achilles.  I forget the name of the muscle he used now, but I'll look it up.  Basically, the stretch involves kneeling on the and sitting directly on my heals, and then leaning back to stretch out the front of the lower legs.

He did imply that he wasn't overly concerned about my achilles themselves as he couldn't feel much scar tissue there.  In fact, he commented that he would have expected more bearing in mind my age etc.

Other than that, he again reiterated stretching out my hip flexors to help with perceived tight hamstrings:
- squats
- stretching out the quads (lifting heal to bum, holding foot, and pushing out hips).

Hopefully I'll be in shape to run Bideford Half Marathon this weekend.....we'll see,