🚀 go-pugleaf

	I have several questions, for which I would appreciate input.

	1) After a six year break, I returned to running about 6 weeks ago.
I started running at the indoor track here at the U of I, and the first few 
runs, my right shin was sore about halfway through 1.5 mile run.  It only hurt
when I ran.  After about a week or two of this, the pain disappeared, which
I attribute to my legs getting used to running.  Over X-mas break, I ran on
concrete outside, and then started running on an elevated track here after
X-mas.  Again, no problems whatsoever.  Last Saturday, I returned to running on
the indoor track (200 m), and the pain in that shin reappeared.  My question is
this,  do any of you have problems when you switch running surfaces?  Also, I
have been on my feet alot at work recently (6 hours/day), and I notice my legs
are more tired when I run.  Again, do any of you have similar experience.  As
I said earlier, it only bothers me when I run, and I try to stretch well before
and after I run.  Should I do some specific stretches for my right shin, or
will this just aggravate the condition.  FInally, I try to walk about 1/2 mile
to warm up and 1/2 mile to cool down.

	2) A second question I have is about pace.  When I started back to
running, I was going about 8:30/mile, and I am now down to about 7:30/mile
(I run 2 miles on a two days on, one day off schedule).  I seem to have platued
at this speed the last two weeks, which may coincide with being on my feet alot
or just switching to this training schedule after having previously run every
other day.  I can run faster if I have a pacer, but on my own, my body seems to
revert to this pace.  My questions is this?  What is a reasonable rate to
increase my speed per mile?  I know some people say that you shouldn't increase
distance by more than 10% a week, but what about speed?  Am I being too hard on
myself for wanting to consistently run sub 7:00 pace 4/5 times per week (2
miles total running distance for now).  I feel like I shoud build up more of a base for
distance before I start speedwork.  Finally, I am increasing distance by 1/4
mile every two weeks, again to build up a strong base and avoid nagging
injuries.

	Any advice, references to articles or books, or personal stories is
greatly appreciated.

Thanks

Magdi N. Azer
magdi@uxh.cso.uiuc.edu