Jeff Galloway was in town this weekend and I attended his seminar Saturday morning. I ran 7.67 before the seminar, then ran 3 with Jeff and a group of other people. For the 3 we ran 30 seconds on, then walked 30 seconds. It was really weird.
The seminar was great - he is a very knowledgeable guy. I haven't read any of his books but I plan on it as his methods are worth a shot. It makes sense and he's got lots of data to back it up so it's worth trying to see if I can run injury free. I'm not ready to make the plunge just yet. He did give me some advice on my current injuries and says my inner calf muscle isn't a muscle - it's shin splints and they frequently happen where I'm having the pain. He thinks I've upped my mileage too quickly and/or running too fast, both which could apply to me. The foot thing he says not to worry about as it doesn't hurt when I run and seems to be getting better.
By the way, hitting it hard with ibuprofen made the shin splints feel much better. I don't know much about shin splints but understand they're tough to get over. As these aren't killing me I'm going to keep moving and hope they go away. If they don't get better I'll figure out this wasn't a great strategy.
AP for the 7.6 miles = 8:45; AHR 147; MHR 159
AP for the 3 miles = 12:17; AHR 119; MHR 137