A.M. Did 6x400 workout in the middle of my 12 mile run. First 3 with orthotics. The splits were 72.8 up - 68.9 rolling - 68.1 down ( Benjamin stayed with me on this one for a part, then fell back and finished around 73) - 72.1 up - 69.4 rolling - 67.9 down. About 2 seconds per quarter faster than last week. Benjamin did 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5.
So there was a definite improvement. Did it come just from training or did the warmup and walking around in orthotics help? Time will tell. Some observations: during the warmup I felt that my right foot was being stretch somewhere deep in the arch. Once I took off the orthotics, the right foot felt on plantar flexion to push the body more forward and upward with a reduced (compared to "normal") lateral component. The last 100 also did not feel as hard as it normally does, and I was getting surprised when I would discovered that the finish was closer than I expected.