Winter 25/26 - Weeks 1 - 3

Base training block is in the bag. 5 weeks building from 27 miles to 71.5. Averaging 50 miles for the 5 weeks roughly (30-50-60-40-70). Noticeably stronger and conditioned by the end and measurably more efficient. Never missed a planned day, everything went as well as it could.

Weight in the 66kg range by the end. 

Everything is exactly where it needs to be now to start actually planning a training and race block.

Coming in to this I feel like I am in around 17:45 shape for 5k.

The Plan for This Block

The idea behind base was to get my legs to a position where this 3 week block will be backing off to manageable mileage and slowly increase pace on everything. Threshold effort last week was in the 5:4x range (3.37 per km). This week the plan is to move it down into the 5:3x range (3.29). Easy runs at around 135 bpm should naturally come down to sub 8s. 

By the end of this block I should be very capable of easing in to a sub 17 5k.

Right now I am only doing 1 session per week and 1 long run. I'll count the long run as a session. I want to build in another session on Thursday's which will be LT1. That's around 158bpm so something like 4x2k @ LT1 should be around 6-6:15/mm

Not sure if the legs will be OK by Thursday but I'd like to do that this week and start tracking progress.

Mileage will be capped at 55 for all 3 weeks. I also need to keep up the 2 x gym sessions (1 legs, 1 upper) and take the rehab back to 6 days per week with a FULL REST DAY. 

Finally I need to add in strides to my easy runs (Wed, Fri, Sun) and plyos on the same days which I can do from home.

Monday 1st December 2025

Weigh in 66.6kg.

Better, last week was biggest mileage since 2012 BUT lots and lots of socialising.

Rest day today, let those legs recover and really start to build some strength and speed. Legs are very tired and ache so really nice timing today BUT mentally I feel strong and I know I could roll out if needed.

Entered Thorney 10k and Battersea 5k which are on 22nd March and 5th April. Those should hopefully get me England Masters qualifiers for both races later in summer. Along with the Fayola mile (4th Feb) and the 3k (12th Feb?) I think I have my main target races for winter. A short indoor season, no Euro masters but then a good strength workout at Thorney and then a really good 5k opener. PB's at all distances will be the target and the 10k focus means that I'll drag out threhold a lot longer and shorten the 1500 pace work which should help keep me running!

I am thinking about a 5k or Parkrun just after my birthday and I'll definitely do the road mile to get a marker in for when I do start mile work. Right now I'd like to get paces at LT1 down to 5:50 and LT2 to 5:20. I don't think from there I'll be able to go much deeper but there is a lot of work to go to get there. 

Tuesday

Weigh in 66.4kg.

Training starts today! Feel little achy after rest day. Session tonight, good roll out and eat well and all should be OK. Need to order gels as I think pre-session they will be essential to get me through. Positive but just a little annoyed I'm not totally recovered.

Feel pretty pony today.

Session - Eddington. Plan is a 6 mile continuous tempo switching between mile at 10k and mile at MP. Run with Gabi and Joe this week - step up from previous couple of weeks. Target was 6/mm + 6:30/mm.

Start rolling and session goes 5:47 - 6:27 - 5:43 - 6:36 - 5:28 - 6:26

Massive boost on that one, really good session and held up well. Paces felt controlled and push the 5:28 - nice to feel everyone hanging on lol. Start of the floats were always tough but relaxed in to them. 6 miles straight through felt good, assumed I would need a static recovery by the end but held it up. Big miles have paid off massively.

5:39 and 6.29 avge for 6 miles at 6:04/mm avge. 37:42 for 10k.

HR avg for the 6 miles was 163 bpm - bang on threshold. Efforts felt closer to 5k but I guess they will come down as I gain conditioning. Important to not overlook the training benefit of this session!

Again, the Rebel v5 are killing it. Non carbon for this, not even sure if there will be a big benefit in going into the DNE3 but if so I am much fitter than I think!

Wednesday

Up early to drop the boy in college. Chores plus meeting Tom today so will run later. Most frustrating planning today will be food!

Legs feel better than last week. Improvements are coming in now, that fitness boost has arrived. Will aim to do 5 + strides today. Ease the legs back and hopefully be up for a LT 1 session tomorrow.

Thinking 4 x 2km at around 6:15/mm nice and relaxed as that'll give me a large volume of threshold this week. 3 more weeks of that and I feel like I'll be knocking on the door again.

Ease of legs this morning. Need to stay on the tougher loops and keep the strides going.

Garden work in the morning followed by long 5 mile walk with Tom at lunch and I was absolutely battered all day. 

Run - 5.4 with John @ 8:19/mm felt pretty beat up tbf just so tired today.

Absolutely shattered by bed time. Lond day, not ideal recovery but needs must and a first world problem kinda moan up!

Thursday

Weigh in 66.0kg.

Equal lowest again. Not too shabby! Need to sort diet out and eat for recovery, been sketchy lately but in a not quite enough way.

Feel better this morning as I've rested up. Garden work pretty much taken care of now so just a few smaller admin bits to do. Plan today is a very light session as an introduction to 2 x per week. I think I'll head to Eddington and do something like 4-x km and a few easy 400s just to roll the legs but the plan is LT1 so 6:15-6:30/mm.

This week all about getting in more volume at effort and lifting the long one just to make things easier as I get fitter. The concern right now is that I am not quite recovering well enough between efforts so it all feels like I'm still doing big miles!

Weight loss makes me feel more motivated though. 10 st 5.5 lbs today is not a million miles off target. In the 65kg range this month and by the time I start racing I'll be where I need to be!

Run - Eddington to roll out an LT1 session. Plan is 5 x km off 200 jog at around 158bpm. 

Warm up @ 8:10/mm then straight into session. Went pretty well. KM splits went 3:52, 3:51, 5:52, 3:54, 3:53. HR avge 158 for the efforts and rose to 162 max. Not quite fit enough yet but really positive introduction to a second session. Very low 6s and not million miles off the first Eddington session back 3 weeks ago for much better HR. 

Coughing fit on cool down as had eggs for breakfast - bleugh.

8.2 miles @ 7:32/mm avge. 5k split in 20.34 off some slow jogs. Nice bit of volume.

Debating heading out again tonight (pissing down to will be treadmill) but not sure if to sack it and just take the recovery as that is what I am struggling with. 6 tomorrow, 15 Saturday = 21 will give me 45 so Sunday may turn out light this week. Aim was always 55 for the week but if I hit 2 sessions plus a 15 long run I'll be over the moon with whatever.

Think at this stage makes sense to recover. Tomorrow will be mega easy and put me in a good spot to hit the long run target.

Main concern this week is hitting nutrition goals to support the running as that feels it's coming up light.

Got rehab in today, that really needs attention!

Gym - home weights uppers. Just wanted to get it done. Biceps, tri superset, shoulder flys, press ups, shoulders. Nothing fancy but good enough.

Thinking on about doing Saturday and the route down to Coton will be perfect. 15 bang on. Was considering the road 16 from Cambourne -> Eddington via Maddingley but only if the weather is proper shit before then. Going super easy tomorrow will really help. Can't see how I will get to 55 this week but 50+ will be a good start with the additional quality. I'll also have loads of flexibility on getting legs in at the gym and should be able to get 2 plyo sessions in along with all the rehab from here.

Friday

Weigh in 65.8kg.

Finally down below 66! 

Run 5.85 miles @ 8:10/mm @ 137bpm with John. Felt really easy today, nice and relaxed. Planning tomorrows run, looks like I'll get company for 8 so that will be a right result. May go out later for a couple just to shakeout but either way I really need to get my plyo work and rehab in today.

Feeling pretty positive, body is really adapting well. The big week has really kicked the conditioning and fitness on. 

Plyo work in the home gym. Not much as right knee a little achy just seems a bit 'tendony' - not ideal but no grief running. Not worried about pushing too hard as have long run tomorrow. Also got the rehab done on foot and achillies.

Plan now is to eat plenty to fuel tomorrow morning. Luckily I've got John & Al on board for half the run so will def nail that 15. If all goes really well I may try to extend it to 16 :/

Good spot to be in. Not fully knackered but a little tired. Feel like I am still a few weeks away from properly feeling strong but I'm seriously evolving quickly.

The plan from here is to use the 2 sessions per week threshold of work at LT1 and LT2. LT2 is currently at the correct pace (ish) BUT I am not fit enough to hold that over time so it's a lot closer to 5k pace but I am happy with that as a kind of 'push' session. LT1 is much lower intensity and should be a decent volume session.

LT2 pace has dropped from 5:55/mm -> 5:48/mm -> 5:39/mm.

LT1 pace is around 6:15/mm

The plan is to bring LT2 down to 5:29 and then 5:19 over the course of December. Once it is there I will consider threshold block a success. LT1 is interesting and I hope to see that get to 8k of 5:55/mm. It's a way to go but progress is happening. I really think the 70+ mile week gave me a massive boost. This 3 week block should see some recovery and adaption whilst keeping the miles at a reasonably high level.

Little nervy about getting through tomorrow but after that I am pretty much at full capacity. Once I have adapted getting up to 60-65 miles is really straght forward. Just need to stay on top of nutrition.

Saturday

Post run weigh in 65.2kg - haha !!

No weigh first thing as up so early. Plan was to prep then jog up through Cambourne to BP garage at Caldecot for 4 miles, meet Al & John then down to Coton, along Coton path to drift and back. Drop off Al and John at 12 miles then 3 miles back for 15.

Expected rain and a bit of mud. Warm and cross country was the outcome lol. Proper slop along the drift but great fun!

15 miles @ 8:30/mm @ 141 bpm. Really enjoyed that. 14 miles was super easy then last mile bit and a few grumbles. Hard work in the mud on the hills and pace was all over the shop. Have to say though, really good workout.

Really glad to get that done. Banked as long as I'll need to go and time wise way over. Feel tired post run, nice rest today and I'll sleep well tonight. Probably do either 8.5 Caldecot loop or 8 flat on the busway tomorrow just rolling. Legs are a little beat up. Been a decent week so far. 

Sunday 

Weigh in 66.6kg 

Run 1 - nice and relaxed this morning. 6 miles @ 8:10/mm @ 134 bpm. Getting much easier. Moving well. Grumble in hip - expected after yesterday. Did 4 x strides afterwards. 

Bit annoyed with myself, neglected work to put right hip & low back. Need to get on top of that and stop being lazy. It's maybe 20 mins per day. Will get ot for the double later - 4 to bring up the 55 for the week. 

Will hit the strength work today. TBF not a lot to get done at gym. Whilst knee is not right I can only do a certain few exercises. Squats and leg press are out. I'll do the plyo focus and get rehab done at home first. Tick off a decent week if I get everything wrapped up today.

Run 2 - shakeout 4 miles. Mainly just to get the 55 in for the week. 8:30 pace around the village in the rain.

55 miles for the week. Bang on where I wanted it. 1 hard session, 1 easy session and 1 long run (15). Everything else pretty easy and paces are slowly improving. Tired at the end of the week. 5 weeks now where I've pretty much hit everything. Paces in sessions are going well and tracking at the right level. Still a long way to go but real progress.

Bit of a struggle after Tuesday and it feels like I am recovering and then going hard again without quite getting on top but that's the reason the mileage is capped at 55 for 3 weeks. I don't really want to progress into the 60s until I am covering this and feeling strong. I may need to drop to 50 to get proper recovery in but I'll stick with it as that 70 week really helped form. The key will be staying true to paces on Tuesday and Thursday sessions. Next week i will most likely do a 13 mile long run and do it on a flat and fast surface with a little more zip.

In all honesty Tuesdays session was very tough and in fairness the 6 mile continuous was about 95% race pace so no wonder I was struggling afterwards!

Rest day tomorrow which will be nice and plan to push onwards and upwards into next week. Jacob back on Sunday which will be nice! Almost complete replication but I'll do 8 on Weds, 9 on Fri then drop back the weekend mileage.

Estimated fitness - 17:25

Monday 8st December 2025

Weigh in 65.8kg.

Rest day today - total. Hoping that the legs catch up this week. Start very positive with lots of mobility and stretching.

Plan for this week is to almost replicate last week. The boy is home on Sunday so I'll need to move things around but on the whole it's 2 sessions and a long run with 25 miles of easy running around it!

Weight is very good. Starting to get into the 65s. Did some analysis on that progress. It's been a journey from 68.4kg but almost 3kg down over 2 months or so.

Mentally strong, Once I adapt through this block I believe I'll be really well recovered between the sessions. Proof in the pudding will be a hit out at Parkrun on the 20th. Then it's an extended taper until the Battersea mile. Would be amazing to finish the year with my best performance.

Tuesday 9th

Weigh in 65.8kg.

Good weight after no run yesterday - actually barely left the house lol. 

Little tired, always get that post rest day fatigue. Trying to work out session for tonight but I think I need to be careful on the push phase and try to get where I need without going too hard. Still only the 4th week of including sessions and only 6th week of real miles so a long way to go.

Run - Eddy. Again with the big volume work. Windy tonight and that seriously affected effort. Session was 8 x long loop (0.78 miles) off 60 at threshold.

I knew that it would be impossible to hold mid 160s bpm on the long drag into serious headwind. Planned pace was in the low 5.40s.

Just before group warm up Matt appeared - so great to have him back running.

4.22, 4.21, 4.21, 4.27, 4.22, 4.26, 4.26, 4.28, 4.28

KM splits were 3.30/29/28/32/28/30/33/36 for 3.31 avge through km which is 5.40 pace on the nose. Last 250 slowed a little but probably to around 5.42-5.43/mm for 10k. 

In that wind - I actually felt really good. Last 100m of the ~600m headwnd or so took it's toll and the two close turns then affected how I was moving. That's just conditioning. I'd say it was def worth 5-6 secs per rep easy based on that. 

I felt pretty good, was just tired.

HR data shows very good consistent HR of 164-165 avg for the reps through the session. Peaking at 170 mainly exactly where I started to struggle then lowering back down to 168 through the end. 

All in all a really good session and the fitness needle has clearly moved forward.

Cool down was fine this week and 10.8 miles bagged for the session. Similar to come next week.

Wednesday 10th

Weigh in 65.1kg.

Blimey, shocked with that !! Already closing in on 64.xx - first real shock jump in weight loss so far!

Sprayed magnesium on my legs last night and combination of that plus massage gun last night has left me feeling surprisingly OK. Will run an easy and flat 8 later this morning. HR sub 135 bpm is the plan.

Really feeling the benefit of threshold work. Well, I say that but in reality last nights HR was closer to 5k work so I'll be very careful on effort tomorrow. That was just wind though. Not considering a move to anything quicker just yet. I think I still need to feel that there are zero body issues. Last night I felt no issues at all running and very very slight glute ache afterwards which itself is a massive improvement.

Not 100% sure what I could run right now. The controlled sessions don't fill me with as much confidence as say longer recovery rolling around at 3.15 per km pace. Maybe I need one of those at some stage?

Either way I think I'll likely hold off the 1500 paced 400 reps until mid January and do a track specific block for mile and 3k races.

I'm surprised how well everything has gone. I know I needed some luck but so far I've ticked off everything like a metronome. Good old fashioned boring training.

Plan to hit gym later today too if time allows.

Run - 8 miles with strides. Slow pace, legs felt absolutely mint but just so tired. 135 bpm for 8:30 pace. Pure recovery stuff. Magnesium spray could be game changer!

Gym - hit uppers and rehab. Got it done but seriously tired. Out tonight for dinner. Relaxed pace session tomorrow - LT1 stuff and likely 6 x km. 

Feeling like fitness is arriving. Weight is good, paces coming down. Hard to guess on race pace with the effort last night but theoretically I am not a million miles of a 16.5x high on a perfect day.

Hope this week that I don't stay as tired as I did last week.

Thursday 11th

Weigh in 66.0kg. Salt after dinner out last night !!

Plan today was 6 x km at LT1 - around 6/mm pace for 158bpm (160 max).

Get to Eddington and jog. 2 miles @ 7:58 feeling really easy. In to session and little bit windy so go for km (road to postbox) and 90 then turn around to do opposite.

Half way through 4th rep my right foot on top outside right starts to ache weirdly. Stop immediately. Walk back, try and jog and feel it so just walk to car. Me and weird foot issues do not mix!

Really frustrating BUT first speed bump in nearly 7 weeks so I cannot be suprised. Don't think it's anything to worry about. Most likely tight calf, hamstrings and low back. I'll do a full self care day to try and ease it all off.

I'll try and jog tomorrow and see if it's OK but prepared to rest up and recover. It does not feel major at all, just seems like tendon getting pulled out. Foot feels like it's rolling outwards a bit from tightness that sometimes happens.

Annoyingly, session was going really well. Zero aches and pains in the glutes. First 4 reps went 3.44, 3.45, 3.44, 3.42/ HR was all good, little high in the wind, maxing out at 161 but generally keeping it bang on 6/mm for LT1.

Friday 12th

Weigh in 66.3kg. Nandos for dinner - more salt!

Yep - it'll do that eating out lol. Pretty good spot to eat shit for 2 days, less than average mileage and still be well down in the 66 kg range.

Few aches and pains last night and this morning. Those troublesome feet and ankle tendons I had probs with earlier in the year. I have neglected the standing calf ball raises and I need to re-instigate them asap.

Frustrated yesterday with the binned session BUT on the face of it I did get almost all the session done. Just dropped 1.2 km of LT1 and a cool down. I'll hopefully run recovery pace this morning and get some time in. 8 @ 8.30 sort of guide pace would be perfect. Just get the time on feet in the books and move on. Finish this week under caution if I can. If I ache on the run today I will can it.

I have to remember that in 6 1/2 weeks of a return to running I have only dropped the very end of 1 session so it's been an incredibly lucky and successful rebuild so far!

I think in terms of strength work I need to go back to basics. Rehab work daily focus - I know this works - and plyos over weights as this is going to target the areas that are lacking. I've really dropped the ball with the rehab and gotten lazy. this needs to be addressed.

Yesterday's warm up was really good, 8s at sub 130 bpm felt like walking so I am hoping I get back to that kind of level fairly soon. 7.30s being easy would be a great spot. I'll keep today's run as low 130s as possible.

Not getting ahead of myself on this week, I'll prepare 100% and turn up for today's run and see where that leads. 1 run at a time. I do really think that I am turning a corner with the fitness.

Run - 6 miles @ 7.40/mm @ 141bpm. The run went really well. Afterwards foot aches across top which is strange. May need taping but definitely very weird. On the run it felt great. Stopped on the trail hill and ached slightly when I restarted. Afterwards it's much worse so not sure but on the run pretty much no issue.

Definitely wish I had stayed on top of rehab. Ankle clicky, will rolls and mobilise it and prey tomorrow is all good. 

Was planning 8 but didn't really want to bump into the lunatic shouting he wanted to kill everyone. Think 6 was right call, enough to know it's OK but don't take risks.

Saturday 13th

Weigh in 65.9kg.

Scratched run today. Got up and prepared, did all the work but that foot is just aching. Nothing major and really, really debated just running the planned 15 - even started driving - BUT there is no point risking anything at this stage.

The foot is just rolling outwards and aching. I think it's coming from the tib post major? Same issues as last time on the other foot. I think a little extra rest and staying on top of rehab - which I have missed lately - will pull this one back.

Frustrating but the right call. Lots of icing the tib today too and some foot massage.

Not 100% on running tomorrow - I'll def wait until I don't feel any ache walking barefoot. This does have potential to go fuckeree so right now just stay sensible.

Not sure where this leaves me. Like I said - to reiterate for myself - I won't try running until I feel nothing walking barefoot. Do the sensible thing, don't go crazy and I'll be fine. I'll actually do some core work today and maybe some uppers at the gym.

Junior is home tomorrow and starting re-running on Monday so there is that option!

Sunday 14th

Pick Jr up from airport, 3 hour delay. Get back, not really feeling run - good chance to ease off that foot and test tomorrow, I'll restructure the week to make it work.

Out last night. 6 small cans of beer. Felt shocking in the middle of the night. Stomach on fire. Felt super dehydrated and ropey as fuck.

Hitting the realisation that even a micro session - didn't feel pissed at all - does not agree with me.

Looking at the positive - I have a chance to ease off for an extra day. The negative is I feel absolutely shocking.

It has come to it - I have to knock beer on the head. I am at the stage I don't enjoy it anymore and it just sucks the life out of me.

30 mile week. 6 1/2 weeks I did not miss a beat. 4.5k into the session on Thursday I hit a speed bump with my foot aching. Easy 6 on Friday and zero Sat / Sun and hoping that next week is much better.

No knee jerk reaction but I def need a good nights sleep. All going well tomorrow I will restart and have a bigger than planned week.

Will aim to do a 6&4 double tomorrow. I'll try strides in the pm in Rebels and see how it goes for Eddy. If things all work out I'll aim on the bigger volume and run Parkrun as a sesh. 

Booze wise, I am done for a while. Really not feeling it and not enjoying the side effects. Not exactly going crazy partying and putting out lifetime stories for a day feeling awful.

Paces this week need to be targeting that sub 17 so threshold will be 5.55/mm and 5k will be 5:25/mm. That's 4.10 for a long loop and 9.00 for the double long loop.

Monday 15th December 2025

No weigh in this morning. Feel bleugh, think the hangover from a drink plus the niggle has me down - but not out.

Nothing a solid few days running won't cure. Time to get back on it. Had a shot to the broadside so now react. I'll run further than planned this week. Still aiming to do Parkrun as a sesh but very much under control. My foot niggle seems like something neural so try and stay on top of the mobility and god habbits and get on top of the s&c plan this week. No more slacking. Had a couple of days off and now to resume. Theoretically that will encourage fitness as it'll respond like a cut back week.

Running with J today !! Been a while ! Plan will be 6 easy with the boy and later I'll do a double - 4 & strides to see how the foot responds to a bit of pressure. Feels like something to run through at this stage.

All being well plan is 6&4, Eddy, 8&gym, Eddy, 6, PR sesh, 15&gym. BIG week planned then cut back to race. All.Being.Well.

Run 1 - 5.9 @ 7:45/mm nice and easy. 140 bpm avg (ish). Felt good, foot not an issue - was def few grumbles but touch wood seems OK to run easy anyhow. Will try strides later!

Run 2 - 4 plus 3 x strides. 8:04/mm @ 138bpm. HR consistent. Foot felt good - just very slight ache on run but on last stride def felt it. Mile pace is probably just pushing too hard. Will try the Puma tomorrow night and may need to roll at thresh the whole sesh.

10 for the day. Pretty good. Need a solid week to make up for missing and get back to where I need to be. Moving well this evening, felt relaxed at 8s and was going OK. Obviously the foot issue is not ideal. It feels like I can run a lot of miles at a relaxed pace but pushing the loud peddle will cause problems. I'll see how tomorrow goes and reassess. It's not been anywhere near bad, just frustrating and mirror image of what happened with the other foot. I'll either continue under caution if all goes well tomorrow or switch back to base work until it settles. The rehab should see me right so barring it going pop tomorrow I should be in a reasonable spot either way. Plan A is still session tomorrow and PR on Saturday but again, I won't do anything that puts it at risk.

Still not feeling 100% myself - I def want to fuck booze off it just wrecks my body too much for too long.

Tuesday 16th

Weigh in 66.1 kg.

Coming back under control. Weird that I still feel a bit bleugh - 4 days after a light drink session. Motivation really gets hit. Once it's out of my system it'll be interesting to see motivation levels. I know that I'll be golden once I am fully feeling better - but - right now I doubt myself for the long term fight. It's crazy the effect so long afterwards. Motivational battery is at about 30%. I know that'll be filled again but it goes to show me the effect booze has on my mood.

Still a question mark over the ankle. I have to get on top of rehab and then I have to get on top of this knee. I'll start to add some rehab work but I need to get on top of this daily. It doesn't feel like it's a run problem - yet - but it feels like it could become one. 

I think that run wise I have a plan that I am comfortable with.

Rehab wise I need some structure. Just make sure I do the support work. i promised myself I wouldn't be lazy but that is exactly what's happening.

Ball calf raises - heel drops - glute bands - tib raises - knee drops -> right now these have to be daily focus. Mobility is nailled but these are going to target the current and recent issues.

As soon as I no longer worry about my ankle move onwards with plyos.

Weekly upper and core is also a must. Heavy legs can take a back seat until I am not thinking about the niggles I currently have and have started progressing plyos.

So, tonight, I will do the session in Puma DNE3. Hopefully carbon plate takes the load off the ankle. It should be close enough to threshold that it doesn't get problematic BUT if it does then the short term plan will change immediately to a base only plan. If it is OK, I'll stick in the carbons for any pace work until I can switch back off!

Run - Eddington. Jog up with Jake and Dan. Warm up. Session is 10 mins at threshold [60] 3 x long loop at 5k [90] 10 mins threshold.

Target was 6/mm and 5.30/mm.

Ended up as -

1.74 miles @ 5:45/mm @ 157bpm / 167 max

4:09 @ 5:23/mm @164 / 172

4:13 @ 5:29/mm @ 162 / 170

4:15 @ 5:30/mm @ 161 / 169

1.74 miles @ 5:45/mm @ 163 / 168

Very much under control tonight. Fastest paces I have moved at and the 5:45 blocks were pretty comfortable (ok, last 3 mins of last rep were a bit bleugh) but the 5k pace felt realistic and I love how the HR came down with reduced pace.

Foot was zero issue. Right glute was tight on the cool down.

This is a big, big step up in fitness again. I am closing fast here. I actually am shocked at the 2 10 min segments how the HR has responded. These are 10k / 5k numbers based on this - obviously conditioning is not quite there but absolutely no reason not to work to these paces.

I did run the session in carbons so there is that but it's so nice to be close to where the numbers need to be. In top race form I would expect 5:25/mm for the 10 min blocks and 5:15 for the laps. That would be in 16:25 range of fitness.

The plan from here is to continue as recovery tomorrow, light session Thurs, 2 easy shakeouts Fri, Parkrun Sat as a tester (165 bpm) and a long 5 on Sunday to close out a comeback week.

Off the 4.09 at 5:23 pace I would say that sub 5 is very much on the cards but not by a huge amount.

Wednesday 17th

Weigh in 65.9 kg.

Phew, back in range lol. A week ago was almost a kilo lighter and then the training wheels came off after Thursday!

Ache today. Def feeling the load from returning. It actually doesn't take much to get myself back ready to run BUT I do have those pains. Left glute is little sore. Missed rehab here for weeks now and need to get back on top of that if I have a chance of zero pain running. TBF absolutely zero from it during the session yesterday - was cool down that got it. Right ankle has some issues, it's the stabilising tendons and it feels long enough now that as long as I don't roll it I should be OK. Again, the rehab will be key. Zero here yesterday on whole session inc. cool down although was slightly weird on warm up. Right knee issue is still there, I think I can rehab it out and I still think it's something or nothing with running. It feels like I will survive it but at some stage it will become something that grinds it to a halt.

All these issues I think I have a rehab plan for and I think I can work through them as long as I do it daily. I have honestly been so bad at rehab the last 5 weeks or so and that's just laziness. I'll set a reminder alert and just get the routine done. I have to give myself zero flexibility on those.

Today's plan is to run 7/8 at recovery. Just build time on feet at a relaxed pace. Guessing 8:30 pace for recovery which seems nice. That will work it's way done to 8s at some stage but right now it's all about getting back on top of things.

Run - 7 @ 8:35/mm. Felt cold, moving ok but a little grumbly. HR low.

Thursday 18th

Weigh in 66.2 kg.

Had to happen. Went to bed feeling like I was coming down with something and today wake up full of cold. In fairness it's been a while, had a good run with nothing so not completely unexpected to get something in my system.

Plan is to card a zero, max out on lemsip & ibro and eat well. No run today, just get the recovery in.

Unsure what this means in the short term. PR & mile are obvious casualties, just take it day by day and see how I feel.

Try and at least stick to the rehab routine whilst not running.

Not a lot to be won by running when feeling like shit. Just focus on getting back to feeling like I am in the land of the living.

Friday 19th

Weigh in 67.9 kg.

Wow, water weight is huge from being ill !! Well, hope that's what it is lol. 

It's my birthday!

So, wake up feeling much much better. Not absolutely 100% but much closer than yesterday. Stay healthy and let it pass is the plan.

Today I'll run easy 6 with John and Al then back to work tomorrow. Parkrun tempo which I'll keep at LT1 -> LT2 and see what's in the engine. Aim would be for a mid 18 run. May double if I feel good and Sunday will be long - 15 again and after that I'd say I am not quite back on track but on the tracks!

Got some cool kit today which is really nice!

Feel like I am in the land of the living again which is nice, bit of work to get me race ready still though. Think roughly I should be around 60 ftw.

Run - met John & Al for a very short easy loop around Frank Farm Parkrun. 3.5 ish miles @ 8.30 ish. Everything checked out OK. No point going crazy today just get it done, rehab and back to it tomorrow. Everything could have been so much worse!

Will PR tomorrow steady and then hit out for long run Sunday. This block has been a bit of a bust BUT there have been challenges and it's happened at the right time.

Still feel a little weak after this so still under caution but hopefully just get through next few days and come out the other side. No major worries but feeling ill does affect motivation. Right now focus is all on just getting something done and improving. We'll get there, feel low at the minute but a ways to go.

Saturday 20th

Back in the game. Up early and meet Al and Dan at Parkrun. Plan to run LT1 - ish.

Just under 2 warm up, then into the run. Start at just under 6 and relax in. Tom O catches me and we stay on the same pace throughout. 5:54/mm avg. 18.24 official feeling relaxed. Really good run. That's same pace I ran my first session of km reps at. 

Cool down to cafe for 6.23 miles @ 7.13/mm overall avg. Fastest 5k since July (18.01) which is actually better from the course, 3 secs slower than Mid Cheshire k lol. In fact the HR was considerably lower than the July 5k. 

Feel much better, just need to make surte I stay on top of rehab and threshold work and I should be good to go on NYE now based on that. Happy with that one, chatting at 5:54/mm at 157bpm avg in Megablast.

Will double later to get 10 in and go long tomorrow. Touch wood seem to have managed to escape the illness and niggles I had without falling completely out.

97 Parkruns down, just 3 to hit the 100. Will try and sub 17 my 100th but quite a big task on this course. I'd say I could run 18 flat for more effort, possibly 17.40 with race shoes so a long way to go but I have jumped significantly in form the last 4 weeks.

Need to focus on nutrition and recovery as feeling tired today off low sleep volume and quality. Starting to come together though which is nice. Now the focus is mainly on staying active, feels like harder threshold work, low intensity on a 2nd session and a decent long run plus some extra volume is reaping rewards.

Sunday 21st

Weight in 66.3kg. Better!

Feel good this morning. Ache slightly on the hip but we shall see. Think - I have managed somehow to get this train back on the rails. Long run today, on 41 so anything around 14 is acceptable. Get my 55 in ftw and move on.

Run - meet Dan with Jake - head out on the standard St Ives - Goddy Loop. Jake has a calf spasm and stops in Goddy at 8 - has to get an Uber to the pub for brekky! We finish up with 14 @ 7:46/mm @ 138 bpm. Decent run, heavy legged but not too bad. Left hip still aches a bit but overall can't complain.

55.4 for the week. Apart from last week the block went 55, 30, 55 and was held up with illness and a few niggles. Getting it done, just missed a bit but progress is happening. Finished up with a tempo 5k at 18.24 at LT1 so really good spot. Not far off 17 min shape just need to get fully healthy again, stay on the rehab and get some more pace in the legs.

Pleased with the threshold work, seems to be paying off. Would like to have a 5k tester early Jan and really see what is in the legs. Feels like I'll be more than fine to do the mile on NYE though and sub 5 is the clear target on that one.

This block is not quite done. It feels like I need another week of this as I want to properly adapt to the work and mileage and it still feels like I am trtying to recover from Tuesday sessions. It's getting better but it's not quite there. I'll take another week of this level and then aggressively taper next week through the race.