Notes
Wed – Run of 8-10 miles. I have a feeling that you have some shin pain because of the erratic week-to-week mileage, from the teen to the 30’s then back again. You need to keep it even and consistent but make sure you are not running a couple of 8 mile days in a row to catch up, that is sure to lead to shin pain. One thing you need to begin working in is the calf raises in on a daily basis. Just get in 20 a day on some stairs, shouldn’t take more than 30 seconds or so. Try them one leg at a time, that will really get them burning (and strengthen the muscles around the shin and get rid of those pesky splints).