Building Towards Indoor Race Block 2024

Finally feel like I am back on track to progress. Amazing how a few sessions in the bag can bring the confidence back up.

Last blog post was basically working through the slump so now it should all hopefully be sunshine and roses !!

Thursday 18th

Weight back up to 10 st 5. Cold, absolutely freezing bloody cold at the minute. Track was closed last minute so after arriving we all drove to west site. 

Session moved around, was so cold and no warm base so basically 2 mile warm up. Minimum stretching and then into main set.

3 x 1km @ 5k [off 90]

6 x short hills [walk back]

3km tempo

Km loop was three hard turns and a hill with lots of stuff to move around and avoid so paces slightly slower than Eddy where you can just run smooth and uninterrupted. 

Got confused first rep and ran slightly slower (felt awful warming up into it too) but paces (no Garmin) were around 3.20 - 3.25 first set.

Hills ran relaxed hard. Working on this kind of feel for fast efforts which should help more than trying to force them.

We decide to do 3km straight through at the end at 10k pace to save time in the cold. Ran it with Kieron. Andy got held up by a car. Not sure on paces but from Matt's splits I would guess 3.27-3.28 per km. Wasn't easy but certainly more in the tank. 

Edit - just checked over Kierons strava. No laps BUT we averaged 5.27 then 5.20 pace for the segment loop (5.23 avge). That's 16.45 5k pace 

2 mile cool down for around 9 for the session. 29 for the week in 3 days.

Comfortable session, to be honest I had sold myself off it mentally once track was closed and didn't expect much but good volume at 5k pace this week. 12k at between current and target pace which is solid and in blocks.

Friday 19th

Weight down to 10 st 2.9 lbs which is best for some time. Finally coming off and hopefully see than trend downwards now before I loose patience.

Rest day from running today (I'll do gym). This is the new plan now, lots of quality, decent volume on days I run but keep rest and quality of rest right up there. Have to focus on food today to keep calories down and nutrition quality high.

Feel positive today, finally feels like I have at least steadied the ship. Felt like everything was bending out of control before but now I feel positive I can move towards the next races.

From here I would really like to hit 70.xx per lap average for the mile so around 4.45 would be a great starting target. In terms of the 3000m I think 3.08 per km would be great, just under 38 per indoor lap - 75.xx outdoor. Just averaged 81's at the end of a road session so certainly achievable by then.

Direct comparison to last year - 8 x 500 (4k @ 3 min km avg) off 1.50 walk AND 8 x 200m (off 2.50 walk in 30 avg). 5 miles 6.12/mm avge off 151 bpm.

Gym session today, focus on maintenance. Step up to box with barbell was better. Good replicator of chase fatigue. Chest press 5 x 5 for 50kg and seated row 5 x 5 for 35kg. 

Saturday 20th

Weight at 10 st 4 again. Good day of food yesterday. Body fat measurement at 10.9% so have to believe it's muscle growth as I am 100% confident I am trimmer. Time to lay off the tracking for a while and just focus on running fitness. May pick up the food tracking again end of February depending on fitness and times.

Session, track closed - aghhh. West Site session again. 5 min tempo (5.45/mm) 5 x 60 secs on 60 secs off (3k pace) 5 min tempo (5.30/mm) and 5 x 60/60.

20 mins of effort. Today I felt very bleugh. Wind chill was absolutely brutal. Legs heavy, tired and unresponsive but a better bad session today. 

This week has been around 15k of 5k pace and 15 mins of 1500m - 3k pace. Really good quality week and so far am on around 37 miles with a long run to come. Possibly will need that full rest day coming into a weekend session.

In this cold weather I really am just happy to nail volume with whatever quality I can. It's been a mini strength block, not what I need but it's been making the best of bad weather conditions.

Sunday 21st

Out till gone 12 and bed by 1am. Up 7am and running by 9am. 14.2 miles easy with Monkey at 7.47/mm nice and easy progressive. Tired today but a decent week banked with lots of quality volume. Gave up on weight tracking. Dinner out last night and a kebab (lamb shish & haloumi) for dinner tonight. Still feel trim.

51 miles this week with 3 x sessions (5k focus) a long run and an easy run. Plus BJJ & a strength session. 5 run days.

Really pleased that things are back on track to progress, at the very least have steadies the ship.

Plan next week is a tiny increase in everything, consistency is key.