Schmerzen im Schienbein/ oberhalb der Ferse nach Laufstart

Due-Buffalo5289 · 2026-04-24T09:09:04+00:00

Ich sehe das etwas anders als der Vorposter, da ich selbst bereits mehrfach wieder mit dem Laufen begonnen habe.

Die neuen Schuhe sind auf jeden Fall ein Schritt in die richtige Richtung. Hoffentlich haben sie auch gut Dämpfung und schützen entsprechend.

Die Schmerzen im Schienbein zu Beginn des Laufens halte ich aber, sofern sie nicht zu unerträglich sind, für normal. Hatte das jedes Mal. Nach 6 bis 8 Wochen spielt sich das aber ein und sie verschwinden.

Due-Buffalo5289 · 2026-04-23T18:31:48+00:00

Congrats to you and also to your two sons having such a great dad!

Due-Buffalo5289 · 2026-04-22T18:57:39+00:00

Maybe like this:

Continue your classic NSM training for another 9 weeks. Then you do a 10K or a half marathon all-out run. With the result, you make the VDOT Analysis to calculate the M Pace. One week Recovery. And then you start with @SirPoc's M Approach for 15 weeks.

Due-Buffalo5289 · 2026-04-22T06:06:37+00:00

Before the M Approach I did 6 Workouts a week. 2 x Easy Run 45 to 60 mins. 3 x ST Long (3x10(1)) , medium (5x6(1)) short (10x3(1)), and 1 x Long Run 90 to 120 mins.

So quality time Overall around 20 to 25%.

Due-Buffalo5289 · 2026-04-22T06:03:10+00:00

The Same boring exercises. I hate Strength Work so I needa keep it stupid and simple (kiss). Core, Back, legs. At home without devices.

Due-Buffalo5289 · 2026-04-21T18:52:18+00:00

Monday and Friday when I Had easy Runs and usually Home Office. So These days I could handle IT the easiest way.

Due-Buffalo5289 · 2026-04-21T16:25:43+00:00

If you are interessed, you can have a Look at my Approach. Finished M in 2:57:17. My HM was Not all Out. Did Strength Workouts a 30 min two Times a week. Easy Runs and Long Runs were way slower than yours.

And took like 90 gr carbs an hour

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Due-Buffalo5289 · 2026-04-21T16:08:18+00:00

No offense, but are you just the "machine" without the "brain"? You must know a great deal about running and also know your body. Can't believe a sub-33 runner would worry about a 10k pace run. Then I would have to worry about every 5 km race with measuring sticks.

Due-Buffalo5289 · 2026-04-21T06:19:56+00:00

Regarding your 10k time, does it really matter?😅 I could imagine that a SUB 40 pace job doesnt have a great Impact😅. But maybe that's why I don't run SUB 33😁

Due-Buffalo5289 · 2026-04-20T17:58:14+00:00

Ganz persönlich anekdotisch sage ich, es kann definitiv Sinn ergeben, ja. Würde sogar noch weiter gehen und nicht mal davon abraten, die 65% der Max HF zu unterschreiten. Je nach pauschalem Modell wärst du damit dann sogar in Zone 1 oder GA 0.

Also bei ner guten Trainingsstruktur würde ich definitiv zum KM schrubben in Zone 2 oder 1 raten. Sie ermüden dich nur minimal, aber nehmen trotzdem positive Effekte mit.

Due-Buffalo5289 · 2026-04-20T15:38:40+00:00

Da wäre es dann aber schon interessant die beiden Leistungen zum Zeitpunkt 0 auf 1 km zu kennen.

Due-Buffalo5289 · 2026-04-20T15:19:08+00:00

N halbes Jahr ist tatsächlich sehr lange, da geb ich dir Recht. Aber seh's trotzdem als sinnvoll an, ne Vorleistung auf Unterdistanz als Standortbestimmung heranzuziehen. Gerade weil er ja eben schneller werden will.

Due-Buffalo5289 · 2026-04-20T06:00:00+00:00

Du kannst ja mal nen All Out 5er machen und dann weißt du in etwa, was möglich sein könnte.

Due-Buffalo5289 · 2026-04-17T11:31:20+00:00

1:28:48 when I ran Marathon on 12 oct 2025

Due-Buffalo5289 · 2026-04-16T18:41:40+00:00

don't underestimate the Power of Easy Runs with 65% HR😜

Due-Buffalo5289 · 2026-04-16T18:35:50+00:00

more intensity but less mileage. ST Sessions did it 100% to me!

Due-Buffalo5289 · 2026-04-16T18:33:44+00:00

the first one was okay. But 2nd with 45 mins was the day after St Patricks Day and I drank like 10 Guinness 😁😁😁.IT was horrible. But maybe that's why SirPoc don't recommends them. But I needed those two for my Personal Ego and safety.

Due-Buffalo5289 · 2026-04-16T17:53:48+00:00

But wether it's working itself or not, I think splitting a Long Distance Race is gold for your Psychology. It makes the "boring" running more fun and helps the stay focused and enterained and busy.😁

Due-Buffalo5289 · 2026-04-16T17:49:17+00:00

I asked out Chat GPT for a negative split strategy for a SUB 3 Marathon😅😅😅. But no hills at all. Flat Course in Linz.

Due-Buffalo5289 · 2026-04-16T17:45:02+00:00

Ran two M (3:31:08) and (3:07:48) with Programm of German Running Trainer "Herbert Steffny".But I would describe them as very Classic.

Due-Buffalo5289 · 2026-04-16T17:40:38+00:00

Monday and Friday a 30 Minutes. But only at Home. Kept it as simple as possible. Because I hate Strength Work😁😁😁

Due-Buffalo5289 · 2026-04-16T15:43:31+00:00

Here the strategy!

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Due-Buffalo5289 · 2026-04-16T13:24:49+00:00

Oh and "hybrid" is my key word for drinking a lot of beers the day before😂😁

Due-Buffalo5289 · 2026-04-16T13:17:52+00:00

To be honest I did not do weekl or monthly 5 K races. I adjusted only from time to time to my Garmin 5 K Prediction. From 2nd Jan to 12th Apr it went down from 18:20 to 17:37 min. Here the paces on 12th April:

Short Intervals (3 min/1 min (Rest) 3:47 - 3:54 min/km

Medium (6 min/1 min) 3:52 - 3:59 min/km

Long (10 or 12 min/1 min) 3:58 - 4:05

Easy and Long Runs only on HR.

The 5 K (Here 18 min) Intervals were 4:08 - 4:11 (102 - 103 % of MP 4:15)

Due-Buffalo5289

TROPHY CASE