The Return - Training to Train - Prehab

Monday 13th October 2025

Weight in 68.4 kg

Plan to just roll out and run easy for around 5 miles. Start is perfect absolutely zero. Stop at just past 2.5 mark for a piss and then start rolling. Very very slight ache in glute. Doesn't feel like piriformis, more like either joint or lower left side from weights - DOMS are very real still!

Take a precaution stop as no point risking anything. 3.27 miles in 27.09 for 140 bpm - 1162 beats per mile efficiency.

The positive is that this is probably the most pain free run since March. Very little aside from a slight grumble which is most likely gym aches from lunges.

The bounce was there and I felt good. Positive start.

Obviously I didn't get around the full course but that's just an over protection. Overall the run was a success. I think now it's just crack on and manage things.

Back home and immediately into rehab routine. 25 mins. With the 15 mins of mobility in the morning there is a lot happening to get a potential return!

Only target now is to eat plenty of protein, no sugar snacks and get some steps in.

Plan for tomorrow is to roll out again and hopefully get to 4+ miles with zero issue.

Tuesday

Weigh in 67.4 kg

Kilo off - mainly just water weight from salt retention. Possibly the protein hammering but will repeat today!

In the 66 range will be nice as that’s been a while. Usually plateau at around this weight so wary this time.

Legs and body feel good. Slight ache on left hip flexor but nothing unusual. Feel less bulky maybe.

Can handle hunger and tracking but will need to see results - running with no aches - for that discipline to last.

Run today will be target to increase on yesterday and get to 4+ but ideally 5 miles. Gym machine legs to repeat last week. Will run from home just to mix it up a bit. Hills not the best for ankles and glute but need to see what is happening. Plan is the same. Just run and see what happens. 

Will band the hip to open up after run if it plays up but if not then I'll do that post gym.

Run - did not go well. Ached fairly early, foot ached a little hitting trail for last mile. Ache to side so not piriformis like ache from previous but hip flexor tight and sore too. 4 miles slow. Ran in Superblasts. 

Banded hip open straight after run.

Gym - decided to do the bigger day as DOMS had subsided. Squats  3 x 15 @ 60kg. Deads 3 x 10 @ 58kg. Split squat 2 x 10 @ 20 kg. Walking lunges 2 x 10 (each leg) @ 6 kg. SL RDL 2 x 8 @ 12 kg. Basically the same maintenance weight as last week. Do not want to increase this until it's comfortable so probably 1 more week. Felt much better. Core - did the instagram workout I found. Roughly 5 mins and hard work so good start. Will do this with my gym sessions to increase core.

Walked into town for lunch and back and also go lots of steps in waiting for Ange. 12k + not including the run.

Good solid day, very tired. 2.5k calories and 210g protein. Lets see how that plays out!

Wednesday

Weigh in 67.2 kg

As expected after gym weight is about same. Have hit weekly goal already so not expecting loss this week. Next target is 66.2 kg which is usual starting weight for solid run performance. Legs not nearly as sore as last week. No DOMS just tired, heavy and achy. Plan for today is to try and run on grass in trail shoes and see how things feel.  The target is always 5 miles but after yesterday anything is fine up until it starts to ache. Hip does not ache at rest now which is progress. I am hoping that the weights help it long term so just going with the 'you can't make an omelette' analogy lol. Strength wise I will do uppers today and add in that core work and see how far I get.

Run - 4.25 miles @ 10.27/mm - yes absolutely shuffletastic. Decided to run as slow as I can to see how it responds. Outcome is that even though I can feel a very very slight soreness in the overall glute there is next to no pain. So. Basically I can run very very slowly. I'll analyse this later but my thought is that 10.30 pace with zero issue is better than 8.50 pace and a sore arse.

Gym - Uppers. Bench 5 x 5 (40,40,40,45,45 kg). Tri 3 x 15 @ 36 kg. Bi 3 x 10 @ 20ish kg. Shoulder press 3 x 8 @ 25 kg (only managed 7 last set). Row - 2 x 10 @ 18 kg. Finished with Insta core workout. Doing as a finisher. Just to see how far I can get. Very tough, felt tired after that.

Walk - 5k with Amge & the dog. 

Decent day and ate clean. Plan to have protein shake and melatonin before bed. Very tired today. No DOMS but ache all over. 

Thursday

Weigh in 67.2 kg.

Plan now is to focus on correct supps. Multi vit, b12, coQ10, d2 & d3 in the morning with creatine. Before bed vit c and iron.

Creatine, iron & b12 I am hoping boost my blood and help rebuild. Currently it's not really doing much. The current iron supps don't help nor does boron. So i'll stop those, coQ10 I'll try and I'll do a decent blast at creatine and accept additional weight.

Feel good today. Ache all over but the hip pains are almost non existant now just in general life.

Plan today. Run easy lake loop at shuffle pace. Keep an eye on hip. I'll hit gym for leg machine day. Quick session but some focus there. This one is pure maintenance target so I'll keep weights the same.

Long walk later, probably straight after gym.

Do not expect to loose weight. Maintaining at this stage will be good.

Mood is good. Think the evening supps help. Wake up feeling positive.

Run - 4.4 miles on longer lake loop. Trail shoes seem to ache top of left foot. Other than that all good. Glute slight ache again, not ppain and not stopping me run but definitely know it's there. Will double later and do the 2 mile road loop just to see how the NB feel on feet. I think the stability issue is creeping so focus back on the foot work from Tom.

9.21/mm for 4.4 miles. Over a minute faster but efficiency only slightly better but tbf this was fairly hilly. 137 bpm avge. Trail shoes account for a chunk as does ground.

Hit the gym for legs now and then double after lunch. 6.5 per day would be a good number to hit considering I am injured. Plan is still to continue as is until I do not notice glute at all. After that I will return to 'normal' paces and drop the strength work. 

Have ordered a testosterone test to see my levels. I think hitting the better sups and diet is going to help as something is clearly off compared to 2023 levels.

Gym - kept it simple. Booty builder 3 x 10 @ 60 kg, 2 x 10 @ 70 kg. Leg extension  single 4 x 10 @ 22.5 kg. Hamstring single 4 x 10 @ 20 kg. Long walk to get lunch.

Tired today. Right knee bit sore from leg extension so no double.

Friday

Weigh in 67.5 kg.

Weight to be expected - creatine - lol

Feel good again. Lots of energy, I think the evening Iron supp works as there is no inhibitors at that time. Glutes ache this morning but most likely the gym work. Left foot ache is there and not there and right knee from LE is also very slight.

Every day I have to tell myself to just keep going. At some stage the issues will  disappear but right now the focus is on all the stuff around that and not going on tilt.

Plan today is to run, ideally double but just get out and run 5 on the road and see how it responds. I'll do standard rehab too and a walk but no gym today just to let the big muscles recover a bit and see how they respond.

Run - wow, first part was best it's been so far. Similar to week before last lol. Wore Rebels and mainly road but some grass. Started to ache slightly after about 33 mins, stop and stretch and light jog back. 8.31/mm pace so again a minute faster! Felt good running, nice bounce but just sort of tightened up around the 33 min mark. Improvement on time until that happened. At home now just very dull ache around joint. No pain just seems to have tightened up. I'll release the joint again with the band.

Feels like the strength work is slowly paying off but it's slow going again and I don't see any real way that I could go from here to hammering out intervals. Sranding back from myself I would say that it is progress and it's just patience because I am trying to achieve something that I haven't had before - totally pain free running with good form. Outside the hip tightening up the rest of the body feels 100% so there is that positivity.

I do not feel like I could ever attempt a flat out 200m HOWEVER I do feel like I can achieve pain free running. 

If I attempted 3 miles instead of 5 miles I would be golden but the ache seems to set in just beyond that. It's getting better, at some stage the strength will overcome the issues but that day is not today. No double just get the rehab work done. Lots of chores to do today too.

Saturday

Weigh in 67.9 kg. Creatine & ill.

Go to bed last night feeling rough. Sore throat coming on, maybe just a head cold but either way def below par.

Wake up and still feel it. Slightly better on eating but 67.9 kg this morning so creatine has kicked in too !

Not 100% on today. Either total rest and see how I feel tomorrow - give the hip a chance to recover or just get it all done and keep HR low.

I'm feeling more like rest may be better. Just give stuff a chance to recover properly while I can. Maybe I'll feel better tomorrow and the glute will thank me. Not sure, motivation is still good but def feeling lower today because of the illness.

Hmm, always something however being ill I know will go away so if that's progress I'll take it lol.

So, 5 1/2 days of eating well. Not tracking, I know I am not eating low calorie BUT I am doing a lot of exercise and movement. No shitty snacks, no fizzy drinks, no high fat stuff. LOTS of protein - 150-210g per day which is loads. Just eating well, clean, lots of fruit and veg. Lots of headroom BUT I am eating pretty well and zero absolute garbage. Long story short - weight is basically the same. I am ill. I am closer but not injury free. The positive is that I feel healthy and trim. I'm not carrying the weight in a heavy way. I feel more positive and I feel healthy and relaxed. Overall, I think that I am unlucky I have picked up a bug. The creatine will add a kilo or so and maybe same again with the illness. It's possible that I will start to click soon. Do not feel the urge to crash out and eat shit just yet! Net - net it's made no real difference to just eating what I want and taking on board sugar and alcohol but I need to give it some time.

Decided today to not run of strength train. I'll reset hip and do a longish walk but I will give my body today to reset a bit. In the very least I hope that the glute eases off. Think I will book in Jenny next week and see if that helps but the plan is to get back on the strength train towards rebuilding my glute.

Sunday

Weigh in 67.7 kg. 

Weight dropped slightly. Not sure why but ate OK yesterday and feel marginally better today.

Have to say, eating better (I know I am not 100% but much much better for me) since Monday is leaving me feeling much fresher and more energised. I feel trimmer even if weight is higher that I would expect.

Still not quite 100% in terms of health but much improved on yesterday. 

Plan today is to try and run again. I will try the vapes. If they are not quite right I'll try heel lifts tomorrow in the NB (can switch around mid run) and then full insert the following day and final day I'll try the Puma.

Hip has very vague ache around it this morning. Very very slight and dull ache. Hopefully mobility and rolling gets it OK for later.

I'll also gym today. Likely go back to the heavy legs session as I think walking lunges are doing the most firing up at the minute.

Weight wise, if I do take off a kg for creatine that would be around 10 st 7 lbs so bang on where I would like to start!

There is a world in which I ignore the hip issue and just try and push through and maybe it will be absolutely fine. That's probably around plan c or d at the minute. My next step if I can't mobilise, adjust and strengthen is to massage it out. I'll consider that one as it'll be a possibility.

Run - Cambourne 5. Vapes. Feel brilliant for about 30 mins (33 is prob about right) and then ache creeps in slightly. Get to about 4.6 and feel it's tighter so stop. Pace 8.39/mm and HR 137 bpm so about right on the easy. The good news is that I am popping. Form feels good and I feel power in that stride.

Obviously not strong enough yet, absolutely zero for a good while and then it starts as it fatigues. Based on this I think the plan is going to be to stick at 30 mins / 4 miles so that I am almost certain to be sucessful on runs. Obviously it may all fall off tomorrow but that is the start point for week 2.

Back was tight at finish.

Positive news is that no point going to mixing up hgeel lifts and inserts, it'll improve as I get stronger in theory.

Need to track my gym stuff now and see how it progresses. 

Gym - 

Squat (4)

15 x 40kg

2 x 15 x 60kg

15 x 70kg 

(Keep legs wider & push out)

Single leg squat (3)

8 x 20kg

2 x 8 x 30kg

Dead’s (3)

3 x 10 x 58kg (v.easy)

Walking lunges (2)

2 x 20 x 20kg

Single leg rdl (3)

2 x 8 x 12kg

8 x 16kg

Dead hang (2)

2 x 30 secs 10kg

Booty builder (missed) 3

70kg 80kg 90kg x 10

Lots of progress being made. Main thing is DOMS are going and now just tired and fatigue. Missed the booty builder as some old guy was on it and cba to wait around. Going to try the dead hang challenge though and aim to do a minute every day.

Squats are improving as are single squat and walking lunge. The deads were really easy. Plan from here is to use these numbers as maintenance until they are all too easy and then go up again. It's a long winter !!

Week done. 24.95 miles run. Injury improving but not right. 

6 x run. 4 x gym. 4 x rehab

Week 2 

Monday 20th October 2025

Weight in 67.3 kg.

Down 1.1 kg in a week. Taking creatine, upped gym and been ill so possibly a decent improvement on that. Target for next Monday is 66.2 kg. Diet has been really good. Positive sign is that I feel really good, lots of energy in the morning and overall healthy. Gym work is starting to tire rather than DOMS. Run is fine up until 30 mins. I am getting there. Still waiting on a breakthrough but putting in the hard work.

Main targets this week are to hit 30 mins per day run. Stay on track with food. gym x 6 and rehab every day.

Plan today is to get out the door and run the 30 mins. I'll wear the NB as they are probably best stable shoe. Easy pace again, nothing special. Legs ache from gym but nothing major. Main focus is to stretch out back.

Run - slow easy 30 mins. 3.4 miles @ 8.50 pace. Slow af !! Felt good and form was nice but glute aches a lot this morning. It's pretty much all of it so think it's just the gym work. Long term it'll be good but right now it's frustrating. All I can do is just keep putting the work in and hope that it pays off.

Gym straight after, I'll hit uppers today. Chest, bi/tri, shoulders, back, core.

Saysky kit arrived, really nice stuff, fits well. Could be a plan going forward as better quality than the aeroswift stuff.

Gym - 5 x 5 bench (40,40,40,45,45kg) back 3 x 10 @ 25kg, shoulders 3 x 10 @ 25kg, tri 3 x 10 @ 41kg, bi 3 x 10 @ 26kg, core (closing routine, need to shorten rest). Then a long walk around Eddington loop and back then lots of protein for lunch.

Hit my rehab. Day done!

Hmm, mentally challenging BUT I feel like I am doing absolutely everything I can to improve. If it doesn't happen - well I'll be overall really healthy. If it does happen I'll restart from an amazing position with my body lean and strong and no injuries.

Glutes hammered still so def need them to recover and grow!

1 run, 1 gym, 1 rehab

Tuesday

Weight in 67.7 kg.

Genuinely surprised this morning. Must need a jurassic park style shit - either that or too much salt yesterday?!

Feel good again this morning. Completely over being ill. Did blood test to sen doff and get T results and see how my levels are. At 50 my range should be between 6.87 and 25.7 so will be interesting.

Test today - pre run will do minimal mobility BUT do a lot of glute activation. I'll see if activating glutes sets them up better for running. At the minute it's pretty minimal (pre-run activation) but lots of hip mobility. Plan to do legs again today in the gym with the same set and same load. If the outcome of activation is better it actually gives me more to consider going forwards.

Still ache in the morning, def the gym work as this is a very heavy focus on them.

Run - did the activation. Jack shit difference. Ached almost immediately. Ran the 30 mins a bit steadier - 7.29/mm avge. 4 miles on the nose.

Gym - hit legs. Same session. 

Squat

15 x 40

15 x 60

10 x 70

10 x 80

Single leg squat

3 x 30 (left)

2 x 20 (right) - knee issue crept in

Deads

3 x 58

SL RDL

3 x 8 x 16kg

Walking lunge

2 x 20 x 12kg - right knee issue

Booty builder

10 x 60

2 x 10 x 70

10 x 80

10 x 90

Right knee issue appears below knee top outside calf

Squat - 60 easy - 70 about right

Dead - 60 easy

Sls - 30 is right

Walking lunge - 10 is right

Sl rdl - 16 easy

Bb - 80 about right

Then a long walk around Eddington. Decent lunch. Hope that weight drops again as everything is frustrating right now. Feels like this has to be rock bottom? Surely can't get any worse than this for the effort I am putting in. Still don't see a way back, just so determined to run free again. That just feels like an impossible dream. Was so full of hope this morning that the activation work would pay off. It's the  hope that kills you.

Wednesday

Weigh in 67.0 kg.

Finally a break through. Needed that lol. Weight about 10 st 7 lbs it's been a challenge to get this down here. Creatine adding maybe a kilo so moving better towards target. Getting below 66 kg is always where things really improve.

Massage this morning, decided last night to try and book in. Do not think it'll clear it up by releasing it BUT anything has to be worth a shot. I'll switch rest day to today. Long walk later to get some exercise in and lots of chores to do today anyway.

Practically zero DOMS or aches today. Strength finally starting to feel easier on the body. It was only 2 weeks ago I could hardly walk. Time passing quickly in run terms, weeks are just flying by. Will look to book in Tom again if this doesn't start to move as I am not really seeing progress on the hip from the work I am doing.

Focus today on some flossing. Right knee and left hip and see if that does anything at all.

Massage - result is that basically yes the piriformis is completely tight and sore. Everything else is alright. Not 100% how to feel. It feels like not running may be the only option. 

Fuck it, the only way I see this working is a serious break from running and a serious attempt at strengthening. So no running until I can't feel anything. Just hit the strength work and get steps in, nothing else I can do. From a serious pull it was 6 weeks previously and another 6 until it clicked. So from here there is no point worrying until 2026. I'll just not try and test until I feel nothing there and do the work that I can in the meantime. Not a positive message but t is what it is. this just isn't going to go away.

Thursday

Weigh in 67.2 kg.

Plateau. Ate well yesterday, not a lot of room to improve diet. No exercise though after massage.

Today feel much better. Back is tight but hips are looser.

Start day with the basic rehab - feet, achillies, clamshells.

Target for the day is to sort out the tightness in upper calf under knee thats causing restriction on lifting.

Will hit gym today and now it's green light to go heavy and push. As I am not running there is no point to maintenance. Take the opportunity to get stronger. 

No idea when I'll look at running again, maybe at the weekend but the plan is nothing until I think that it'll be fine. I have tried a return to running to ease it in but it's not happening. I don't think that not running actually helps but running with annoying aches is draining. I'm this far along that I will just address the 2 current weaknesses - the glute / piriformis / hip and the knee. Maybe it'll never happen. I won't ever stop trying but the reality is that I need ot fix everything if I do get running anyway. The headstart on strength and weight will be insane if it kicks in.

Gym - legs. Knee was not 100% so have had to jig this a bit.

Squat - 15 x 50, 10 x 60, 10 x 70, 10 x 70kg. Sumo squats, did not affect knee as much so able to get more weight in. Take time with this one.

Split squat - 2 x 10 x 20kg (right) 2 x 10 x 30kg (left). Right leg severely restricted. Left leg good work. 

Didn't bother with lunges as I need to address knee.

Single leg rdl - 3 x 10 x 16kg. Really good work, this hit the right spots. Glute / hip activation, low back and hammys. Invest more time here. Possibly lay off split squat and double up on this while knee isn't right.

Booty Builder - 10 x 70kg, 4 x 10 x 80kg. Deep in glutes, this one is firing them up. 

Time invested in booty builder and single leg rdls is where it is at as these two are hitting it in the right places.

Ordered a knee sleeve and hope that this will help get knee stable enough to do the lifts on the right side. I'll also spend the day targetting IT band. May need to walk backwards on treadmill again and see if that helps. Weird issue that only fires on certain lifts and I don't want to be over aggressive with it.

Walked afterwards. Hopefully strength work starts to pay off, it's been a long battle. Main thing is getting to a position where if I start running my legs are strong enough to handle the loading with zero issue.

Very tough to stay on track. Definitely at the lowest point of everything. Would not blame myself for just crashing on crisps and beer right now as it does seem totally pointless eating well and sleeping. Weight is not moving and body seems worse than ever. Only thing keeping me going is the thought that the only way is up. Mentally OK but does seem pointless and almost laughable to think about how much effort I am putting in and getting it so wrong.

Friday

Weigh in 66.8 kg.

Finally a breakthrough to hit a milestone. Feels positive, first time in a while. Lets build some momentum!

Legs feel better, the gym work is starting to feel more comfortable. My right knee issue that I am debugging aches but there was a LOT of hammering the soleus under the knee. I think that the IT band and the soleus are ausing the knee issue so hammering that and wearing a support might help in the gym. Otherwise I will just work around them as I have good exercises that target but don't cause the nerve issue.

Glute / piriformis feels like it's eased. It 100% not anywhere near where it needs to be before I try and run again but it's much better. I'll continue with the daily rehab plus strength work and hope that it pays off.

Out today but plan is rehab and then uppers and core. Aim to get 10k steps too and at least try and eat sensible.

Didn't go gym in the end, ached from car journey.

0 run, 3 gym, 4 rehab

Saturday

Weigh in 66.7 kg.

Surprised to drop. FINALLY feel like I may be getting somewhere. Weight coming down a bit is a huge boost. Left hip joint actually feels like it's improving. That pain around it when I lift quad straight up is subsiding. Feels like progress from either the work I am putting in or it's just recovering but at this stage I do not care.

Knee support turned up so hopefully that will help with the stability issue.

Plan today is gym for legs (see how the knee is) but may stick to the more beneficial lifts and I'll do some backwards uphill walking on treadmill to see if that helps knee.

Positive start to the day at last! Did my rehab early.

Gym - Squats 10 x 50, 2 x 10 x 60, 2 x 10 x 70kg. Felt OK, knee very slight twinge but not as bad as usual. 70kg feels limit at the minute under total control. 

Split - no weight but bounce at end for plyometric. 2 x 10 (each side es). Probably a better option tbf.

SL RDL - 3 x 10 x 16kg. Feel this one, it targets it. Overload on these, weight is plenty but increase reps and sets as it really targets the areas I am struggling. Target is to move this up considerably. 5 x 20 is a good target to fatigue and work the right spot.

Booty Builder - 5 x 10 x 80kg. Tough but control. Pause for 10 at top. Think any extra weight will cause issues trying to force it. May increase pause as that is targeting deep glute nicely. Target will be to get this top 10 x 10 at 100 kg over time.

Core - standard. Getting stronger. Plan to reduce recoveries to straight through and then add weight. Need to repeat this 3 x per week.

Decent workout. I think hitting this and hitting rehab and 12k steps daily holds the diet together. 

Almost - almost - feel ready to try and run again. Joint is getting better. It's likely to be on holiday that I retry. Am borderline as motivation is good but not knowing I'll run properly again is taking away the reason.

Timeline. Hmm, I think it might be wise to test run on Monday. That's 48 hours after doing legs and will give me an idea if I can run in turkey - or just gym it for another week. If the run does not go well I'll completely bin off running on holiday and just accept that it's at least another week. My November deadline has unbelievably  approached - I never in a million years thought it would take this long. Mind.Blown.

Sunday

Weigh in 67.2 kg.

As expected after pizza. Need a shit lol. 

Good sleep, feel much stronger in hip this morning. Ready to test tomorrow but today I'll gym the uppers and walk in preperation.

It still does not feel realistic that I'll just go for a run and not feel anything. 19th/20th July was the last time I ran and had no issues and that was between big blocks of issues! Last time I consistently ran without issue was February :/ And that was about 3 weeks before something started falling off lol

I can't explain how much it's going to take to not just get back and train but stay on top of this. I'll do a separate blog (when I do) - just to remind myself. I'd love just to get out of bed, get dressed, touch my toes and run but that's not going to happen. The mobility, the rehab, the activation, the strength work. I always in my head believed I am the most natural runner in my age group in the world. But actually, in reality I'm the least natural against any set of people I am competing with. I have to work so much harder just to make a start line. That's the only way I can visualise this. I need to do more than everyone just to run. Forget big sessions and paces, just to get out the fucking door.

Gym - Bench to 5 x 45kg. Bi/Tri 3 x 15 each. Lats pull down 10 front and 10 back for back / shoulders (20 through) to 32 kg. Core forward lean machine. 3 x 20 - straight through. 10 sec pause after each 10, 10 sec pause after each 5. Good workout, felt that today. Big walk around Eddington aterwards.

Week done. 7.4 miles run - gave up after Tuesday. Feels like I am getting to the bottom *ehem* of the issues now. Test run Monday and see how it goes.

2 x run. 5 x gym. 6 x rehab

Not sure massage helped BUT I've done a lot of work. Weight is stable, improving strength and mobility.

After months of start-stop action I am finally in a place to actually push onwards and train. I am well aware the rug could get pulled at any stage but it feels like this time it may stick.

Rough plan is this...

5 weeks build

30-50-60-50-70 miles

At the end of that I should have hr under control and some pace.
Week 1 - done - just easy runs
Week 2 - easy doubles. HR progressive on Saturday. Longer run Sunday. 
Week 3 - repeat week 2. Should start to see hr coming down and also tripping over myself to run slow.
Week 4 - away at the weekend so cutback week. Rest - hr test - miles - miles - early miles - rest - late miles. Work around weekend. 5 run days. 
Week 5 - hit it hard. 70 miles. 10 per day. If all going well start threshold sessions. 6 x km at thresh and 16 x 400 at thresh. Calculate numbers but anticipate it being 3.40 per km and 85 per 400. Base off hr tests.
That will be base over. If it is going well speak to Andy but aim is to start December at Eddington.
Weeks 6-7
2 x threshold sessions. 60 miles per week. All easy runs stick to hr. Be patient. Long run needs to be 16 miles by week 7.
Weeks 8-9
60 miles per week. Eddington session. Decide if I am going to rip the mile. If so I will do some 5k work on track. 
Week 10
Race week? Only if I’m confident lol if not do a parkrun as a fitness test.