Winter 25/26 Base Weeks 1 -5
Week 1
Base training starts here. Build conditioning, get the miles up and get comfortable. Once I am running comfortably AND HR is under control AND long run is up to 12 miles I will push on to actual training.
Monday 27th October 2025
Weigh in 67.5 kg.
Kebab for diner last night. Salt intake high last couple of day so combined with creatine just adds water weight. Not overly concerned as I am coming off a lot of strength work and diet has held up. Actually impressed (for me) that I have not cracked. Protein bar occasionally and protein shakes most days are the only real sugar I have.
Holiday tomorrow - I'll drop all the supps while I am away including creatine. It's either helped me build muscle now or it hasn't. IF I am running I'll 100% continue with it but otherwise I am not sure as I never really see the benefit (unless it's now of course lol).
I will run test shortly. Go from here as I think driving to Cambourne doesn't really do much at all. Most of the successful ones in the past started out of the gate. Plan is a lake loop and just see how it feels.
Both glutes are achy - right side actively more so positive chance today but I honestly have no idea. If the test is a pass I'll take run shoes on holiday. If it's still not right I will take gym shoes only and book in Tom for when I return.
Feel confident that the strength plan is targeting the right areas. Sure am getting my moneys worth!
Run - wow, this is actually first time I have felt confident about it. Hip is not 100% BUT it's the best it has been. Does not feel like it will fall off after this. I think reab today and rest tomorrow for travel and it should hold up. Run shoes are packed. Believe it baby, surely I have one last go at it in me. Will book in with Tom for my return and I'll either be working on that rehab or starting from scratch. 3.86 miles @ 7.40/mm @ 135 bpm. Think Garmin was 'ambitious' More like 3.65 miles so probably closer to 8s but felt ok running at that effort.
IF this is a return to running, when I get home I think I'll seriously be on top of my weight adding in 30-40 miles a week to the diet and strength. I've been here before though so not getting carried away.
Tuesday - Sunday
OK, so holiday in Turkey time. 1 week away (spews into week 4 I know). Every morning from Wednesday I get up early (6.30-7am which is 3.30-4am UK) and pretty much touch my toes and go. Build the runs up and all pretty relaxed.
Ran every day Weds - Mon (arrived late Tuesday so no running). 3.75, 4.62, 4.73, 5.39, 5 miles. Low 8s - high 8s. There was a 1.8km loop on the resort which was perfect for this lower mileage. Fastest loop was about 7.30 pace and generally started runs at about 8.50 pace. Managed 2 x gym sessions as well.
Good news is that I was running and moving well. Hip ached from the start but never progressed to anything. Right calf was tight and usual aches and pains but I have to say I am actually proud of myself for getting up and getting it done.
27.3 miles for the week. 2 x gym sessions. Ate loads as it was all inclusive and drank way more than I have and drank every day. 3-6 beers and a cupla cocktails. It was holiday after all! Had a great time and got a killer tan.
Had the feeling that things are starting to come together and excited about feeling like I can resume training. Last 3 weeks 27,11,27 so I've hit that road block on week 2 so fingers crossed this time I can continue. Booked Tom for Monday. Just want to proceed with the piriformis and little concern with the knee although I feel like I have a hold on that and may not worry too much until after hip is 100%.
Week 2
Monday 3rd November 2025
Last run in Turkey. 7 miles. Longest since August 3rd so 3 months - ouch. Felt tired but think that's just a weeks running (which I am not used to) boze, early start and no breakfast.
Tuesday
Travel home.
Wednesday
Weigh in 68.6kg.
1.1 kg in a week all inclusive - I'll take that. Pretty sure that will come off over night. OK so the plan from here is a steady build. This is the fail point previously. I'll aim to run doubles 5 & 3 as a) its the fastest way to build mileage and b) it's the fastest way to loose weight. I will get back on the diet plan and hit the gym and do rehab.
I have a good record of hitting it hard after a 30 mile start so will aim at 50 miles with a long run (if nothing falls off !!)
Feel good this morning. Ready to start Daz 4.0. This is the one. I have thought about this. Daz 1.0 was obviously my young career as an international. Daz 2.0 was the marathon man who ran to loose all that weight and goes up to a shitty triathlon career. Daz 3.0 was the return of a runner who went from fat bastard to a 16 flat 5k runner and finished up with a fall at the Euro indoors followed by nearly 2 years of failing to restart with any traction and just repeat injuries. Daz 4.0 is return of the king.
So what is the plan, Stan?
Firstly. My plan is to build a bigger, stronger base. I'll build my foundations deep and sacrifice everything else to do this. I cannot add speed work until I am strong enough to handle it. I appreciate this is exactly where I went wrong in the past. Too much too soon. I am KEEN to crack on and race BUT I can't keep making mistakes.
- Easy runs easy. Nothing under 8.30 pace avge is going to be the rule. This should build the engine. Ability to add miles as it's so much easier. This is actually probably too fast.
- Hills and trails. No more heading to flat only courses, I have to build those arse cheeks.
- 1 run per week to test fitness and improvement. That will probably be parkrun OR the 5 miles progressive but I'll start with the latter. I can benchmark this against previous to get a grip on where I am at.
- Only thing I am building is miles UNTIL I am in 17.30 shape. UntilI am confident of running 5.3x pace AND hit 12 miles I will not do sessions.
- 2 x gym per week and rehab 6 x. Plan is to have a total rest day but see how the easy runs feel.
Thursday
Weigh in 67.5kg.
Friday
Weigh in 67 kg.
Almost where it needs to be. Couple of good focus days and I should be there. Can't remember lowest weight this year but this is close. Don't think I have been below 66.5 with all the injuries.
Feel fine waking up. On the way towards looking forward to a rest day lol. Plan today is meet John for a run around Northstowe and hopefully get 7/8 in. Minimum today is 7.5, 8 tomorrow and 10 Sunday gets me 50 ftw. If I get enough in this morning I'll gym later but if not just dbl again. Interesting to see how HR responds to a flat good surface run against last 2 days!
Edit - have been 66.4 kg when I raced 800m - actually feeling and running well - literally 2 days before disaster struck with the foot. Mentally I think I am stronger to go better on the diet now. BUT once I hit 66.6 I will focus on eating enough to power the training as I will get injured if I fuck that up. Long term the plan is to go much lighter BUT that will be based around running enough and I can't do that without fuel. The plan will be 2 runs, 12k steps, weights, rehab, protein, 3000 good calories.
Re-Edit - was 65.3 on April 1st ! That's 10 st 4 lbs. Was coming off best run block (post Podium) of the year. Run conditioning is the biggest factor to weight loss lol.
Run 1 - 4.09 @ 7:58/mm @ 145 bpm. Easy with John chatting. Will need to double later with a lake loop.
Run 2 - 3.80 @ 8:14/mm @ 150 bpm. Easy on the trails. HR still high but moving better. Really feel like I am shaking off the issues but still scared to speak too soon.
Should hit my biggest week since March (54). 43 for past 7 days and 32.5 since Monday (with a rest). Felt really good on that 2nd run today. Encouraging signs. Bit of weight off, bit of rest and it'll all come good I am sure.
Saturday
Weigh in 67.5 kg. Fucksake lool.
Early start to drop Sawyer to work so did my run on the west site.
HR fitness test - I love this old session. Been doing it since 2010.
Basically 1 mile blocks of 140bpm, 150bpm, 155bpm, 160bpm and easy mile.
Result was 7.30, 7.07, 6.54, 6.33 (8.02 pace cool down)
Better than expected, start was really good, probably not far off where it would be when I am fit.
Gym PM - rehab plus lots of squats and some split squats unweighted. Solid day!
Sunday
Weigh in 67.8 kg. Fucksake even more lool.
Steak lunch and pizza dinner plus body rebuilding = a kilo added.
Run - met Al at his and easy trail run with plenty of hills. Really nice and relaxed. Legs a bit beat up from both the weeks running and weights but 8.30 pace conversational. Piriformis made itself known but didn't go near pulling. Feet all good. 10.6 miles and survived. Def get to 12 next week.
Week in the bag. 50.9 miles. I run with a little pace (HR test) lots of hills and some strength. Weight not great at the end of the week but likely just bad read with body water retention so not panicking. If I keep up the running it'll shift eventually. Key now is consistency. Seeing Tom tomorrow and I'll address the knee and the inability to progress to single leg stuff.
Estimate fitness around 20 mins for 5k.
Week 3
Monday 10th November 2025
Weigh in 67.6 kg.
Right direction but not enough lol. Sticking with it but not dropping much! Feel good today. Fizz later and easy run afterwards with Turner. Plan to hit 60 this week and should get there for a rolling 7 days tomorrow.
Frustrating kilo of weight hanging around - once I get that off it's time to up and stick to a build plan to get enough energy.
Will try and iron out the knee issue with Tom. The piriformis feels like it's enough gone to hold off. I'll stick to the rehab - I missed yesterday - and try not to phase in those 2 gym sessions as a regular. Uppers & core and legs.
Physio - interesting! Knee issue, need to work on core strength to stopleaning forward son squats. Basically force upwards is coming from my quads, knee, front chain. Hold ball and goblin squat and lean back to correct position and drive from glutes is insane. Also progress to plyometrics. Straight jumps correct form - this is what I am talking about. Have finally debugged my body issues and now looking at force creation - this is the basis of speed and power ! It starts today.
Run with Mr Turner - 5 @ 9s @ 133 bpm. Felt easy. Double day tomorrow and hit out the new rehab work.
Tuesday
Weigh in 67.3 kg.
Closer top respectable but still hovering. Touch wood the double days again start the return of the fat loss journey!
Feel OK today. Plan is to hit the rehab work. Think I need a soft plyo box - needs to happen. It's the ultimate gamble towards hitting steeplechase. Plyo jump to 39"
6 & 4 (ish) today brings up a shade under 60 for rolling 7 days. Keep that going until Sunday then a nice cut back week the following week and hopefully that's the time I start to see better numbers on the HRM and Garmin!
Run 1 - 6 easy @ 8:42/mm @ 135 bpm. Very relaxed, little bleugh as to be expected now off biggest miles for a long, long time. Felt good, weather holding up at the right time, I should be starting to show signs of fitness by the time it turns shit again.
Slight ache in glute, hoping the new rehab addresses this. Extra miles too, once I start rolling on the decent volume over time I think it'll start to settle but little confidence in 5k work as yet!
Rehab work. Goblet squat 3 sets of 10 starting at 10/8 kg. 3 sets of 12 box jumps. Need to buy a plyo box!
Run 2 - 4 miles @ 8:57/mm. Brings up 58.9 for the last 7 days. Finally bringing in some fitness!
Long way to go but starting to get to the point that fitness and conditioning ill creep in sooner rather than later. Must stay on top of rehab, strength and general wellbeing.
Need to buy a plyo box for home. 36 inch is barrier height. Once I can plyo jump that from standing I am ready to chase again. The dream lives on !
Wednesday
Weigh in 67.1 kg.
Finally heading back down there. Consistency is key with this! Think once the miles settle things will expedite. Eating pretty well and running 10 miles per day should bring it down and I am honestly expecting a big drop at some stage.
Plan today is 9 miles over 2 runs. Again all easy. I'll hit the rehab again and try and factor in some strength and core needs work.
Mentally in a good place. That fatigue is creeping and I feel that need for a rest day growing each day it gets closer! 5 run days left to average 9 miles. Friday reduction should really help.
Plan is 5&4 today, 6&4 Thurs, 5&Gym Fri, 9&Gym Sat as session, 12 Sunday. 60 FTW.
Not sure on weight. I know I should be getting towards 66 kg but I guess just need to be patient on that one.
Avge pace so far for November is 8:27/mm. Going back to Feb it was 7:30/mm for same average HR (142) Obviously some descrepency for races, sessions etc. but I know that's exactly where I need to be headed. Friday run shows that on a flat route I am not a million miles off of that and the session on Sat shows same data. Possibly another 2 weeks before I am in reasonable shape (to start, not race !!).
Weight - need to get steps in. Today I will do training PLUS 10k steps. See how this affects things tomorrow for weight in. It's possible that just running and not moving negates weight loss.
Run 1 - 5.26 miles @ 8.03/mm around Eddy. Tough start but rolled well. HR 140 bpm. Much improved. Slowly slowly.
Run 2 - 3.89 miles @ 8:50/mm @ 145 bpm. Took a while to get moving but was OK by the end. Fatigue is high.
Thursday
Weigh in 66.6 kg.
And just like that, hit target weight - well, target in as much as that's the excess timber off. It took a month to go from 68.4 kg to 66.6 kg and nearly 1 of thise kilo came off on the first night haha. Now the plan is to hit 2500 calories and goal carbs / protein every day. The aim is to fuel training rather than drop weight. Weight should drop naturally as I add muscle and miles will be enough to support that BUT I am not worrying about loss.
Checking in with myFitnessPal my target is actually Calories 2680 per day, Protein 134g per day, Carbs 335g per day. I'll try that today and see how things are tomorrow.
Training plan today is easy 6 miles this morning. Gym later - uppers, core and rehab plus get in 10k steps additional.
Finally feels like the train is on the tracks! 2 lbs since Monday.
Run - 6 miles @ 8:22/mm @ 146 bpm. Wore trail shoes, much more stable, felt better in terms of overall. 6 miles feels OK now mentally. Starting to roll. Hoping ease up for tomorrow when I'll go longer.
Gym - almost immediate turnaround and drive to take Sawyer for blood test. Gym. Uppers and core day. Started with squat to check. Safety bar does nothing. 10 x 50 kg. Did the goblin squat rehab.
Uppers - bench 5 x 5 @ 45kg. Bi / Tri 3 x 10. Shoulders 20 @ 20kg, 2 x 10 @ 40kg. Core work through. Very tough today !
Tracking calories and macros. I have loads left. Need to get carbs in. Tomorrow will be interesting after this on general feeling and also weight. My suspicion is weight doesn't grow much but I feel 100% better eating more.
Plyo box arrived. Need to do band work, box jumps, heel drops and calf raises still for rehab!
Friday
Weight in 66.7kg.
Result, happy with that. Upped calories to 2500 yesterday. Felt like I was eating loads. Need to iron out what I am eating but that's plenty. Great place now to start from, up calories and keep the training going.
Plan today, longer easy run with John - 9 - 9.5 and then I'll do my plyo work & rehab.
Next week I need to start thinking about threshold. In my head, next week will look something like M - rest T - HR tempo W - CC - T - 4 x 2km Thresh - F - 12 - S - rest S - 5 as a cutback week. Decision is how to limit and target threshold and do I do t on track. Hopefully thresh should work out very low 6s by then. Ideally my HR tempo will lead to very close to breaking 6 in that last mile by then. If I hit those numbers I am ready to resume training (training) lol
Run - 9.15 miles @ 8:15/mm. Rained constantly, stopped for coffee & cake with John a half way. Enjoyed that! Nice miles banked and really feels like I am starting to get on board with conditioning. The plan to hit heavy miles, keep gym in, loose weight and do it all quickly is helping. 39.3 miles for the week. Will do HR test & gym tomorrow and I'll do 12 as long run on Sunday. Starting to tick in the right direction now. 60 for the week will put me in a really good spot to back off the following week then 1 last push to 70. After that I think I should be considering myself ready to resume training from a blank canvas - i.e no injury worries and enough base to build from.
Today banked. I'll not do any excess tonight esp as it's lashing it down. Plan is to get on tomorrows HR test and go in well rested. Still be wet out but should hopefully be slightly less so than today.
Today's run felt better with more fuel. Think moving towards more volume, more intensity that's going to be important. I'll stick with things as is and then start testing more calories and see how it affects weight / training. At this level of food and weight I am happy.
Saturday
Weight in 66.9kg.
Not great sleep and up early to get Sawyer to work. Plan was to do the same HR proggy session as last week. Started first mile and pretty soon was desperate for a pony. Got to 1 mile then had to go gym to download. That sorted on to doing the rest of the session as best as I could.
Once the last mile was done, 2 miles back to the car and an extended cool down (pick up some bread from supermarket) and 8.75 miles done and 48 for the week with 12 miles tomorrow hitting the obvious target!
Miles today were 7:46 @ 132bpm, 6:44 @ 142bpm, 6:32 @ 155 bpm, 6:06 @ 162 bpm. Better numbers even with the break and close to that elusive sub 6 !!
Left ankle slightly sore - wore adios pro 4 - due to stability but not that concerned - yet.
Plan today is to do full rehab at home then out to meet friends quickly for a drink then settle down and chill. Up tomorrow to get 12 off road in with Al.
Weight creep I am not too worried about, I know it'll come down. Obviously don't want to see 67kg but miles should help and it does feel better with enough nutrition.
Feels like 6:07 for 5k would be very doable on fresh legs so another minute and a bit off. 18.50 ish I would say for 5k right now.
Sunday
Weight in 66.4kg.
Result, finally starting to eat to fuel and loose weight. Slept well last night, long run with Al this morning. Fatigue is there, I am at that level I am looking forward to backing off.
Mentally, I think my training > fitness > form. Makes it tough because if I raced, my result would be well under my fitness which in turn is still well under my training load. This is the mental side which makes it tough. From next week those levels should get closer as I back off and cut back.
Worst problem so far has been whenever I have been pushed to get things done. I'm not fit enough to carry that right now.
Next week should be more settled. I have stuff on between now and my birthday but nothing crazy so it should all work out without causing service disruption.
12 this morning (split as Al will only do 10). Big step up. 60 miles with a 12 is not far off the longest I'll need to go (16 BUT 15 is more than plenty and would be where I would settle)
Get the call of shame from Al just before ko. Decide to just head out, Caxton - Cambourne and back is pretty simple for a 12.
12 miles @ 8:31/mm @ 138 bpm. Pretty good considering it's the end of a 60 mile week. Started with a 9 but relaxed in and HR remained fairly consistent throughout. Good sign conditioning is loading in.
12 is a really good number to hit because it's the start of actual long run territory. From here there really isn't much further to go and on tarmac and on the flat, today's run was easily worth 13/14. 1hr 45 is a nice amount of time on feet.
Decent week in the bag. Hit that big number - 60 miles. Last 4 weeks 7, 27, 50, 60 - that's a nice growth. Plan for now is cut back next week and let the fitness start to come in with recovery. Following week is a big week and then I'll move out of base phase and into an actual training block. I think Tuesday I will try a session - something like 6 x 1km at threshold and see how the body starts rolling with some more pace inserted.
Really please that weight has started dropping off. Down 1.2kg from the start of the week. Hopefully the fulling statergy is paying off.
Estimated fitness - 18.45.
Week 4
Monday 17th November 2025
Weight in 66.6kg.
Again, happy with that! Feel pretty good. Plan this week is to cut back and start to feel that fitness come in to the legs.
Today I'll do gym. I'll session tomorrow - first one since end of July? Just threshold. Then a couple of easy runs 8-10 miles. Friday HR test and Sunday easy 5 and really start to feel it going into the last big week of base.
Need to stay on top of nutrition this week so I don't balloon. Being in the 66kg range is fine and should drop into 65s after next week.
Feel good. Glute/piriformis is still in the background but doesn't feel like it's anywhere near the edge ... yet.
Gym - bench (47.5 x 5) tri (41 x 10) shoulders (40 x 10). SLRDL, booty builder (90 x 10), box plyo jumps (18" x 10), core. Decent workout, nicely fatigued by the end. Good to bank one early.
Difficult couple of weeks to navigate but pretty sure I won't implode from here. Diet is a little edgy - few too many treats and need to reign those in as I will be eating out a bit.
Feel healthy, in a good spot. Nice rest day today, first in 12 days. Will do some threhsoldy work tomorrow at Eddy. Early for a return but will be nice to get back.
Tuesday
Weigh in 67.2kg.
OK, time to address that diet! Think the shitty snacks and lunchtime excess have just bloated me. Call time on that and get back on the good routine.
Tonight I will return to Eddington! First session since 5th August when my foot so absolutely no way. It's been a long painful journey to get back here. Everything will be kept to threshold (around 6/mm) basically what Andy & the boys were doing back 10 weeks ago.
It's a long way back but I actually have plenty of time to get fit. This time of year is always pointless. I work hard, get fit and then it all goes a bit pear shaped until middle of Jan. Opportunity now to get some good numbers on the board.
Fitness feels good but struggling to get out of bed in the mornings. That's likely the shit diet so lets see how things go today.
Eddington ! Finally, the return. Hit P&R, jog to boot camp hq.
2.3 mile warm up @ 7:42/mm. Feel really good. Rest day has paid off.
Session, luckily as planned matched up with the group. 6 x km off 90 sec jog recovery. Aim was around threshold which I knew on current fitness is around 5k pace. 3.45 per km target. Working with the girls session went 3.46, 3.41, 3.41, 3.41, 3.43, 3.42 off 90 sec jog backs.
Felt absolutely mint during the session, relaxed and rolling pace. HR avg was perfect and maxed out at around 167 bpm but the main thing was it was consistent.
Off this, would def say sub 18.30 was nailled on. Not million miles off 18 min shape.
So good to be back with the group.
1.8 easy cool down. 8.6 miles banked. Really, really happy to be back. 15 weeks since last session.
Wednesday
Weigh in 66.6kg.
We are back baby! Happy days, tracked better yesterday, will eat well (but enough) today and get back into the groove. Need to do rehab today to stay honest, been slipping on that lately.
Out tonight with Raj for a curry so need to not go silly and let that slide. I'll have a beer this weekend maybe as away at lower mill. Eyeing up next week. Tuesdays are set in stone now though, that is my regular.
Plan today is 8 easy over and around Cambourne. No thoughts on pace just keep it relaxed and don't hammer the legs. Feel a little tender today so just stay on top of that.
Run - started and felt absolutely horrific lol. First couple of miles were 9.25 & 9.03, right ankle a bit weird and felt disjointed. Once I got past the hill it was much better and started to flow a bit by 3 miles. Added a bit extra down to the lake to get it up towards 8 miles. Finished up with 7.75 miles @ 8:41/mm @ 137 bpm. Really felt the conditioning coming in, last couple of miles felt good. Probably need to stay on top of Normateccing my legs esp after sessions. Started later than I would like too.
Have to remember I'm doing easy on off roads in trails so HR will always be a bit higher compared to last few years running on flat in vapes!
Really pleased with how that finished. Start was fucking horrific lol.
Rehab now. Tomorrow will be 10 at least with Mr Morley. I'll either run Friday or Saturday HR test and just the 5/6 on Sunday. That'll be a wrap on the cut back week.
Thursday
Weigh in 67.4kg.
Wow !! Or whale more like lol. Curry guts, that'll pass but amazing how much sodium intake affects retention!
Run 1 - 9.02 miles with John. Felt OK. Coffee and cake at 5 miles then felt a bit wibbly wobbly last 2 miles. Will get out again later for a lake loop. HRM battery flat. Guts feel a bit shite this morning. 2 beers last night. Can see me zeroing out those going forward after this.
Run 2 - 3.8 miles lake loop @ 8:40/mm. Started to move pretty well by the end. Really pleased with how the body is responding to the miles.
On a 59 miles 7 day streak with a rest day. Miles are popping along nicely! Plan now is gym tomorrow, run 6 with HR test on Sat plus gym and 6 easy Sunday. That's a real solid week bagged and then on to the last stage of base training where conditioning should be about 8/10 and threshold around 5:45/mm. Feeling more positive all the time. Even the shit weather is a non consideration because I'm just happy to be out in it lol.
Friday
Weigh in 66.7kg.
Happy days, straight back down below 67. Diet still meh, not overly worried yet as I'm still just getting back on top but there is room for improvement there. Would be nice in the next few weeks to get into the 65.xx range as the norm.
Feel good this morning. Run rest day, will gym legs and do all my rehab later.
Conditioning is coming on a lot stronger than I anticipated. Hopefully now threshold increases at the same rate. Cutback week followed by last base week should hopefully get me where I need to be in terms of base. Next week I will add in strides on easy / recovery runs but not between sessions. If December goes well threshold should drop down towards 5.30/mm. Not planning anything under 10k pace this side of my birthday. After that it's worth seeing what's in the legs. Still want to run the mile on NYE - obviously weather allowing. No point if it's all icy. Pretty set on running Frostbite as a session as well just to give the legs something.
Training wise, post base I see myself going something along the lines of 55 - 60 - 65 as a threshold block. I think I see things something like
M 0/6/8 - T session at Eddy (threshold) - W 8/8/8&3 - T solo session - F 10 - S long (14/15/16) - S - 5
It's the Thursday session I am not sure about. Thinking strength wise the old session like 2 x 2 miles or 4 x mile or even 16 x 400 - just 4 miles of around 5k pace BUT obviously less effort (the longer stuff I'd do at 10k pace).
That leads me into Christmas week where maybe it's a good chance to test the legs out some. Maybe do some 1500 pace in that week and get an idea on the mile. I'll def bring back the Saturday long runs as they really help mentally with the week PLUS better breakfast day lol
Gym today - legs as much as I can. Focus on SLRDL, Booty Builder & Split Squat. Around that some plyo work and core.
Saturday
At Lower Mill. 5 very easy @ 8.06/mm @ 140 bpm.
Sunday
HR test - this week straight through and in non Carbons (Rebel v5).
7.31/mm @ 137bpm
6:56/mm @ 150bpm
6:42/mm @ 155bpm
6:15/mm @ 161bpm
miles @ 7:46/mm.
The end of mile 3 and start of mile 4 Garmin had a brain fart and was reading way off. Really, really pleased with that. Real progress and felt very controlled. Not sure why but never that keen to get out the door around here. At home, much more settled.
40.2 miles for the week. Cut back done. Definitely felt much much better at the end of this week. Progress, real progress.
Estimated fitness : 18.15
Week 5
Last week of base. Plan is 70 miles to hammer the conditioning in. That will be an average of 50 miles per week for 5 weeks (30,50,60,40,70). After that I'll start something more structured as I push towards some races.
Monday 24th November 2025
Weigh in 67.7kg - ouch.
Totally expected off low mileage and high eating. Bit of slack, that'll drop again and hoping this week to see a 65.xx at some stage!
Run 1 - 6 easy @ 8:23/mm @ 134 bpm. Improving. Max only got to 146 so the conditioning on the hills is ramping up. 2 weeks ago this was around 8:40 pace with higher avg and higher max.
Run 2 - 4 with strides at half way (4 x 25 secs). Moving well. This will help going forwards.
10 for the day banked. Feel good, improving. Did rehab and some plyo work which will all help. Plan to do something 4/5 days per week.
Tuesday
Weigh in 66.6kg. Back to it.
Bad night sleep. Session later, may need a siesta! Pace plan today is threshold to be 5:48/mm or 3:36 per km. 2.53 per 800m or 1.26 per 400 if we drop down. No idea on session but keep it around that intensity of last week.
Glad weight dropped, positive sign. Will aim to do some rehab this arvo and just stay fresh. Session should be close to 10 miles in total so just where it needs to be. Early start tomorrow so that will be interesting!
Very tired all day.
Run - Eddington. Took a gel pre start. It was a lot of volume on a fairly small session.
Session was 1k / 5x400 / 1k / 5x400 / 1k at threshold / 5k effort all off 250m jog.
Paces were nailled on. 3.38, 3.38, 3.34 for the kms. 82-84 for the 400s. All very controlled. Obviously too quick on the 400s but effort was correct. With warm up and cool down session was just over 11 miles.
Really pleased with that.
Wednesday
Weigh in 66.2kg. Lowest...yet
Run - up early and grumbly! Recovery 7/8 miles on the cards, decide the Longstowe route. IT IS SLOW! Few grumbles, feet ache at start and left glute/hip/piriformis is tired/tight/annoyed.
Just roll slowly. Lovely morning for it. 7 miles off road @ 9:13/mm @ 135 bpm. Left hip flexor tight and sore at the end - moved from hip completely to that so maybe low back is tight or the hip is pulled in again. I'll address botghthose before leaving today.
Nice run though, enjoyed that just running very easy. Obviously tired after last night.
Thursday
Weigh in 66.4kg.
Night out in London, pizza, starter, 3 beers, 1 non alcy, late night. Very, very happy with a bullet dodge there lol.
Plan today is 6&4 - the classic double. Got a meet at 11am so need to get out earlyish this morning. Slight concern on the hip after yesterday but we'll stretch and see!
Feel pretty good. Big base week, not the last time I'll hit these miles BUT from a standing start I could't hit 5 miles a month ago.
Run 1 - 6 @ 8:32/mm @ 137 bpm. Felt really good. Relaxed. HR high due to lack of sleep.
Run 2 - 3.8 @ 8:20/mm @ 144 bpm. Again, moving well, HRR just high but address that with a world class sleep tonight.
Solid day. Glute still in the danger zone. Rehab later and lots of sleep tonight. Feeling good and positive about where I am at. 38 miles for this week already. Conditioning feels good. Lots of trails and hills (for me) are helping. Best it has been. Hip strength focus and maybe some lower back incoming.
Have to say, at this kind of weight I feel like I am really bouncing along. Pace is still shit but I am moving really well. At any higher weight it feels more effort. Around 67kg is the tipping point where there is visible effort to move mass.
Friday
Weigh in 66.6kg.
Good sleep last night. Fairly world class lol. Next day and a bit will be hard as out tonight and early long run tomorrow. Will not booze tonight tho. Need to nail that 14 for the plan to be working.
Run 1 - met John and did the usual 9 with a coffee / cake stop and added 4 x strides at the end. Just short but these def help open up the legs. 9.09 miles @ 8:08/mm @ 137 bpm. 1114 beats / mile - we are significantly improving things.
47.1 for the week....so far.
Gym - uppers. Very tired after run so did incline bench (40kg) with 10 x press ups as a super set. Row (15kg bar + 25kg). Rope triceps (41kg). Single bicep curl (2 plates of whatever is on machine). Lat Flys (6kg). Really tired but wanted to keep it going. Good pump. No core / rehab.
Strength this week is taking a back seat. Fatigue is huge and early. Not helping with a busy social schedule. Out for a curry with local dads tonight - I'll stick to zero beers. Early start tomorrow - up at 6am then drop off Sawyer at work and run at 8.30 so need to get mobile very early). Just can't work in all the strength work and rehab that I'd like to with the running at this stage. It's absolutely fine. Once long run is done tomorrow I am almost home. Friends over tomorrow night for pizza. Sunday I'll need to do 9/10 but I'll sleep in and just roll around whenever. I'll get legs done in the gym Sunday night to finish a hard week. Next week I will drop to 55 miles but make sure I do all my rehab, plyo and strength work becuase I'll be able to recover enough. For now though, needs must!
Saturday
Up early, no weigh in.
Run - 12.98 miles @ 8:09/mm @ 135 bpm. Felt really easy. 1101 b/mile is lowest for a run for some time. Superblast 2 felt good, no issues with glute so really pleased with this. Pulls up 60.1 for the week, 10 tomorrow.
Rolled nicely today, does help running with someone. Wanted 14 ideally but 13 is OK on this week. Tired day from late bed / early start but just getting it done feels good.
Conditioning is all but there now, couldn't ask for a better 5 week block from scratch. 3.6 miles struggling to 13 with no issues. Legs feel good. Diet needs work but it's silly season and I am getting it in so can't complain.
Next step is to plan the next block of training. It'll take my up to my birthday - 3 weeks of build towards fitness and ideally from there hit out a 5k and then a road mile at the end of Dec.
Chill for the rest of the day but ideally get the rehab work in aand then 10 + gym legs tomorrow and then dial in a rest day and call it on base work.
Currently 'threshold' which is probably 5k pace is 5:4x so next week move that to 5:3x and following week we arrive at 5:2x and sub 17 pace. After this week I want to believe I am in 17.30 shape.
Sunday
Weigh in 67.2kg.
To be expected. Pizza beer and shit yesterday. Pizza sat weird on my guts and felt awful. Those bases have to go.
Slept OK, no alarm but still up by 8.
Run - 11 mile @ 7:54/mm @ 138 bpm. Tail wind out made this feel crazy easy first half. Really good today, felt glute but nothing serious.
Finished with 4 x strides.
Gym - did mainly rehab and added in some extra work but hugely tired.
And that concludes base training! 71.5 miles for the week. Felt better as the week went on. Conditioning fully loaded and ready to start training now. Beats / mile improving daily. Recover from this and push on with some quality and I think things will dramatically improve at a rate of knots.
Adding in strides definitely helps the legs. Trails and off road hills also really assisting. Getting comfortable at sub 6 pace in the 2 sessions and improving that threshold feel.
What I am super impressed with was this week was socially BUSY !! I had 2 nights out (1 in London), lunch out, friends over for dinner and still managed to tick every box.
Rehab took a back seat. Fatigue was starting to get very high by Friday. The run in to xmas is much easier and I hope that I can plan things out a little better otherwise I'm going to get ill / injured through not being prepared.
Base Training - completed it mate!
Plan now is to increase the threshold work but still not doing 2 sessions until the glute / hip / piriformis is 100%. Rehab daily is a must, as is regular plyo work. Wanted to hit 70+ as that is above where I am looking. 'In the 60s' at full pelt is where I need to be.
My plan from here will be something like 3 weeks at around 55 with a group session and something steady / hills and increase the long run to 16. I need a weekly full rest day and an active recovery day. I want to increase the strength work, get consistent runs and that 3 week block should take me from around 17.30 to around 16.45 estimated fitness. Not 100% on how it will shape up but the rough outline is there.
Estimated fitness : 17:45
Comments
Post a Comment