V50 Comeback - Week 3 (The science part)

Writing the start of this post on a Sunday evening so technically still week 2!

Going to take a more scientific approach to recording progress. I think I have to look at these factors and not just weekly mileage or paces.

Weight

Talking to Slater and it's obvious that at 67kg with around 18% body fat that is around 12kg of fat that I am carrying. IF I can get this down to around 10% that is 6kg of fat. This is a healthy BMI. I am currently 22.7 BMI and losing the fat would take me to around 9 st 10 lbs which would be around 21 BMI so I don't think this is crazy thing to look at.

I cannot build a big enough engine at this weight to run quick enough.

This is a final shot here, I have discussed it many times over the years BUT I have to sort that diet now and get the excess fat off.

If I can currently run around 17.25 at 67.3 kg then loosing 5 kg would give me 16.20 for same effort. Possibly ambitious but I can see that.

SO - without going crazy I need to track and loose weight in a structured, healthy way and that will build extra capability. I need to track daily and be patient. Main things to cut out are booze & sugar and from there it should be easy. Obviously adding mileage will help but either way staying active.

Mileage

I am looking at moving to 5 days a week as that really helps with recovery to hit paces through the block. Unfortunately I am in a bit of a rot with the weight and injury so it does look like 6 days of running is more sensible for now. I am currently at around 40 miles per week and just need to keep nudging that north to 50 without going crazy. 

Injury

Stay on the rehab. Eat healthy. Do the work. This one is blindingly obvious. It is improving but I have to stay healthy on top and give my body enough correct fuel. My ankle is almost at the stage where I am happy BUT aches and pains around right calf and left glute/piriformis need attention and care.

The rehab work needs to work those areas and I am dropping full s&c plan until autumn because it's all too much to stay on top.

Paces

Every week, it gets slightly faster for slightly less effort. This is critical - DO NOT MOVE TOO FAST. Even though I have short term goals I must not push beyond at this stage otherwise I just end up in a running K Hole.

Current paces are 73 (mile) 79 (3k) 82 (5k) 6.00 (threshold). Work to those and don't overload the system. The plan in this period is to feel like I am not doing enough. More than happy to batter the odd rep but keep things controlled. Target paces will be 69/75/78 but that is still 3/4 weeks away.

Focus

On Monday I have a vets league 800m. The target is to try and run 2.18 as that will be a solid platform to move towards mile. I have a mile race on the road on the 8th August and then I have 2 focus races which are Battersea 11th September (5k) and Westminster mile 27th September.

There are race options around these but this is my timeline. The plan is to hit 16.2x and 4.4x by the focus races.

I am actually more interested in the weight loss journey. I know how the run one goes BUT I really think that stripping the excess fat is going to have a really big difference on flat speed which I feel is where my biggest opportunity is.

Monday 28th July

Weigh in this morning. 67.3 kg lol. Ate zero garbage yesterday but did wake up with a hangover so guessing that's just from bad living.

Start the day with trip to Tom the physio. Basically, just a proper mobility routine plus the rehab will get me there. Body is just tightening up with additional training load so stay on top of that and once it's leveled out (October?) come back and move forwards with a plyo routine.

800m tonight in the vets league. Good news is I'll be in spikes. Hoping to go 2.19 or below which is pretty realistic but still not a stroll in the park. Based on previous that would indicate 4.38 for 1500m and sub 5 for the mile. Really planning to step down the targets so I am not going in to races with a huge spectrum of possibilities!

So, drive to Harrow. Run a few times there now. Warm up and feel ok, not amazing but ready to run like a session.

Plan was sub 2.20. Settle in to 3rd, a way behind top 2 with 4th breathing down my neck. Rolling round on what I think is the right pace. Through the first lap in 70.xx.

At this stage of an 800 you never know if you are going to fold but I try to lift the effort to keep the pace up. Along the back straight I start gaining on top 2 and pass into 2nd with around 200 to go and the leader kicks away as I close and gaps me for about 5m. I work really hard along the home straight, pump arms and manage to keep the pace up.

Finish 2nd in 2.19.40 - 70/69 which is pretty solid pacing for an 800 and shows even though I don't have enough 800/1500 speed in the legs I am getting stronger.

Finished the night with a leg of the 4 x 200m relay. we averaged 28.xx for the team and I moved us from 2nd to 1st on my 3rd leg !

Pretty happy with that. It's by no means amazing BUT 2.19 for me equates to 4.38 for 1500m so a big step in the right direction. Sub 5 pace is there.

I have opened twice in January with 2.18/2.20 and been in 4.48/9 and 9.29/35 shape 5 weeks after so I am tracking right. I'd say that's the first 'race' since March. 

Tuesday

Weigh in 66.7 kg - finally seeing some action. Ate pretty well yesterday. Loosely tracking but hit around 150g at leats of protein.

Physically feel tight but loosening up fairly quickly - expect to feel achy after any race. Mentally mood is pretty good.

Track tonight, I will do something lighter and maybe threshold focussed.

Possibly going to swerve the mile race next Friday. Not sure I will gain a lot. I'm not going to be properly fit and I know I am tracking for a sub 5 so unless I am looking to go 4.49 there is no real point as I am not going to learn anything. I'll most likely hit Parkrun pretty hard on the Saturday as a threshold ++ effort and try to go close to 17 flat.

Easy track session. Decided to do some relaxed 200s. Mile of 200 on 200 off, 2 x 800 of 200 on and 200 off then 4 x 200 off 200 walk. Then 1 fast 200 with Gabi who was blasting a 400.

Basically ran the mile at 37/38s with 56/57 off. 800s at 35/55 and the 200s at 34/33 with the Gabi one at 32.

Felt pretty good, 13 x 200 probably averaging 800 pace and below current 1500 pace off nice recoveries.

The young lads did an amazing session finishing with 4.32-4.39 for a 1600 !

Decent day. Little sore but moving better and paces starting to come together.

Wednesday

Weigh in 66.9 kg. This is not going to be linear! Lots of protein yesterday, zero junk.

Very achy this morning. Lots of mobility required to get relaxed and legs ready to run.

Need to research clearing piriformis and sciatica just to clear my left glute. Not causing issue running but it's there ready to pounce if I don't stay on top of it.

Ran 8 miles with Rich at CC, nice and easy. Few aches and pains but 7.54/mm for 143 bpm. Still a rough return on b/mile showing I am not fully recovering or fit but it's the first time I've got up to 8 on a Wednesday for a while.

Thursday

Weigh in 66.6 kg. Still not getting a rapid drop in fat loss. It's tracking right but still a lot of attention to stay on top of it. 

Aches and pains this morning. Piriformis is still tight. Both feet ache and general aches up legs and back. I guess off race and session plus easy long-ish miles that is to be expected. Would be nice to roll out of bed and run but still a way off that.

Session tonight and then I will rest day tomorrow. 

Focus still very much on slowly increasing volume, decreasing weight and then hoping pace naturally comes without being forced.

Track tonight and wear the Peggy Plus (blue). Warm up is OK. Very noticable that right foot feels absolutely zero.

Session is shorter so wear spikes. 3 x (400/300/200) at 1500 pace off 60 and lap jog b/w sets.

Running with Gabi, George and the girls. 1500 pace is 74 per 400.

Plan is to start at actual 1500 pace and build.

Set 1 - 75/56/35 - a little too conservative but moving well enough.

Set 2 - 72/53/34 - more like short term 1500 target

Set 3 - 69/51/33 - actual target pace lol

On 3rd set I noticed my left foot was aching. Under arch and around ankle.

After session was really sore, actually painful. Tried diff shoes to cool down and foot was having none of it.

Straight home hobbling. Lots of ice, gun and normatecs. Went to bed hobbling. have I broken my foot ??

Friday

Weigh in at 66.4 kg. Slowly slowly. Not coming down quickly but still trending right.

Wake up and foot is still sore. Lots of ice on arch and across top of foot. Feels like I have strained the tendon under my foot. Not 100% but my left foot has never appreciated the Peggy Plus. Possibly a combination of that plus spikes?

It's never easy is it ??!!

Gunning the arch and lots of ice around foot and once I get mobile it's loosening. Not 100% - does not feel broken - but I'll maybe need a couple of extra days if it remains this way.

Session last night was pretty decent (apart from the foot). Paces felt under control, never flat out but moving quickly. Current 1500 / target 1500 / current 800 pace is solid. I am starting to adapt to the speed. Few aches and pains obviously outside the foot but if I can remain active I think I will be close to 72 per 400 by September. That is 4.30 / 9.30 / 16.30 shape. 

I'm pretty patient, I know there is a long road ahead but right now I just want my body to adapt to current sessions and miles.

Bit frustrating with the foot but it's workable today and tomorrow I MAY be able to run easy.

Def think I need to stay in Tak Sen for sessions for a bit!

Lesson learned. Just stay on top of this and don't give up hope yet 

Saturday

Weight at 66.7 kg. Didn't move around enough yesterday but ate well again. No Parkrun, foot is not right. Warm it up and it's better. Lots of rehab on it.

I don't think it's a proper injury. I think it's just yet another obsticle in the way. Actually I'm not as stressed as I thought I would be.

I think it should be ok to run either tomorrow or Monday and at the worst case Tuesday but I guess you just never know. It's feeling most likely a strained tendon or muscle in the foot. It's better each day which gives me hope and right now after half hour of stretching, rolling, gunning foot and calf it's much much better.

No run today, I'll keep up the rehab but I do need to start getting some upper weights in and steps in to aid the weight loss. Diet is on point but I am not moving enough even on training days.

If I am injured then I seriously need to hit that bike. I can't go back to zero!

About 80% confident I'll be running by Monday BUT I've been here so many times nothing would surprise me anymore!

Sunday

Wake double early to prep for run. Meet Dan at Goddy and do the shorter Alconbury hilly loop. Good news - the leg doesn't fall off. Glute is a bit tight, right foot slight ache but niggle wise I am pleased with that and 100% confident the foot issue is nothing.

Bad news - I felt fucking horrific. Like death warmed up. Possibly dehydration but off 2 rest days I'd expect to feel better. Was actually moving OK about 5-7 miles but last 3/4 felt horrible.

12.15 miles @ 7:54/mm @ 140 bpm (1106 b/mile). Stats are OK, just felt awful.

Pulled it around with 37 miles for the week. Considering Thursday / Friday I couldn't walk I will take that.

Struggling at the minute to raise miles. I need to just lift it as that will aid weight loss. Hovering at 66-67 kg. But this week with a race on Monday and foot going ping on Thursday was just get what I could in.

Plan for the next couple of weeks is to add in some very easy miles (9+/mm) on off days to tick this up. I'll keep a lid on sessions and stay under control. I have 2 weeks then my sister is over and then I'll restart the real hard work.

Superblast 2 have finally died. 800+ miles in them and really loosing their bounce. 

Decided to stick with Superblast 2 for easy runs as it's too much faff to try and find new ones and they actually work. I also think I'll go for new Tak Sen 10s as I have had great results from last pair and they are 18 months old with zero issues.

Need to focus on working the rehab work - ankle band and glutes because they are the areas of concern. Once foot is no issue I'll go back to the heel drops. Daily mobility is also critical and I also need to stick with the upper weights and steps.

I've been super focussed on diet but dropped the ball on staying active.

NEED to get to 45+ miles and also 65-66 kg to progress.