Winter 25/26 - Indoor Training Block

4 weeks to race fit. First one in the bag, plan from here is a solid 4 week block where I bring a 4.57 road mile down to a 4.45 indoor track mile !! And hopefully follow that with a sub 9.20 3k.

Big plans, I'm sitting pretty so far I just need my body and the weather to play ball !!

Outlined the rough plan but the changes from here are mainly - a mile/3k pace session each week, shorter, steadier long run and a steady run. I'll use the odd Parkrun on my long run but the basic principle is continuing long threshold work, basic rehab and consistent 55 mile weeks.

Week 1 

Monday 5th January 2026

Weigh in 66.5kg. Frustrating ! No idea why that's gone back up, possibly too many crisps and possibly need to reintroduce tracking. I'll see how things pan out this week.

No run today but hit gym for uppers and rehab. Small bit of plyo - these are going to be key. My right ankle is still massively unstable and my left hip still has issues. Along with the weather these are the only things that could hold me back afaiaa.

Debating session for Thursday. Likely 2 x 8 x 200 off 30 @ around 35-38 secs which is target 1500 and current 3k. I shall see. I need to stay at target with my threshold work to be capable of this. 

Feel positive but cold. 

Tuesday 6th

Forgot weigh in but I need to get back to tracking this week.

Session - Treadmill. Bleugh. 10 x 3 mins off 60 @ threshold. Treddy is running quick in terms of legs but HR is bullet proof. All 10 reps were at 15.8 kmph or 6.09/mm on treadmill. Garmin came up between 6.04 and 5.49/mm.  I'd say in the 5.45 range but who knows. HR remained good throughout and only fuck up was doing 3.15 on rep 7 so I did 2.45 on rep 8.

Legs ache a little. Bit tight on the hammys after yesterdays weights. Other than that a solid workout. 30 mins of threshold. On to the new plan this week so will most likely do speed on treddy on Thursday too. Weather looking biblical.

Will do some form of easy shakeout double today, another 2 miles as that was plan to do before session.

Wednesday 7th

Weight in 66.3kg.

OK, so fairs fair time to start tracking again. Journey down to the 64s.

Didn't double yesterday, just too much session faitigue. Doesn't really work that way around. Felt good after session, still a few aches and pains from gym to iron out but all to be expected at this stage. Overload and adapt.

Weather is going to continue being dog shit for a few days, should be able to get on trails today and session on treadmill tomorrow. Friday may be a bit shit but hoping Saturday everything clears up a bit. This week will necessarily be all over the place but all elements should get ticked off.

Next week looks to be warmer and wetter but at least not slippery.

No PO10 update as yet, frustrating as I finally have something half decent to look at! Still debating doing something like a harder 5k towards the end of the month but not if it remains this cold and sketchy.

Recovery trails today, pace guide 8.30/mm so it should be nice enough. Probs hit the old Eltisley loop as not done that for ages and opens up the Cambourne loop on Friday when I'll aim to go long. Need to dig out Thursday sessions from 2023 too but thinking 10 x 60/60 as a speed session roughly at 3k which will be mile effort on treadmill.

Run - 7.32 miles over the Cambourne loop with Jake. 8.14 avg @ 132 bpm. Nice and relaxed, felt really good today. All this week is going to be a bit wibbly wobbly with weather but that was a good one to bag.

Need to make sure I get my full rehab done today.

Thursday 8th

Weigh in 66.1kg.

Tracked yesterday and seemed better, will do same again today. No eggs so toast with jam & peanut butter for breakfast which is not my first choice lol.

Session today. Will revert to the old opening session of speed - 2 x 8 x 200 off 30. It's cold so I will allow for that but plan is to go between 1500 and 3k paces and see what happens. Just open the legs a bit. I'll try and get things moving quicker and more specific as the month goes on. It's bloody freezing at the minute though so just doing whatever I can right now to be productive. Legs feel good today though.

Session - 2 x 8 x 200 off 30 static. 35 avg. Went as expected, very tough but pace was slightly better. Very similar starting point as 2023 and that went very well in to Feb. Didn't feel like I was moving particularly fast which is a good sign and I lucked out with the weather as it was flat wind, 4 degrees and felt fine running.

All in all not a bad place to start from. I'll think about this but my feeling is I'll move to 300s next week then 400s the following week. Target now makes sense just to stick these to 1500 target pace for volume (70s). Week out from race I am not sure but maybe a mix session or take things up to 500s. 3k of volume for the session and focus recovery on hitting times. Aim is to be more relaxed at 70 sec 400 pace. That will get me bang in the ball park of where I need to be for both races.

Now I need to get my rehab done and in the bag and recover well. Big month incoming, make or break on the winter.

Friday 9th

Weigh in 66.0kg.

After a kebab for dinner I'll take that !

Left ankle has a knock. Tendon running next to shin on outside. Seems to be something to do with track, like my feet are working overtime to grip and possibly sliding out which causes issues in the tendon. Possibly calf related. Either way safe to card a zero today. Frustrating as weather is already hammering volume but the secret is do not take risks.

Thinking on this, it's becoming more and more apparent that I need to be more specific in my focus to rehab. My number 1 problem is ankle stability. I am going to make January the month to just address this. Rather than work hips, glutes etc. I'll stick with standard mobility but my rehab is purely focussed on addressing the ankles.

I think that it's easy to over complicate things so I'll just stick to the basics. A small, basic routine to work all the tendons in and around the ankle and foot. I can't take risks on the track as last 2 sessions have left me with problems SO I have to stickl to road for speed work from now. It's a huge problem if I don't get to the bottom of this as group will move to track 2 x per week after Easter !!

I think for now I will play around BUT ankle drops I will keep as they have 100% sorted achillies and for 5 mins a day I'll keep this. Banded resistance work in all directions. Calf raises - need to find the best weighted solution. Toe curls / grabs. I'll utilise the stability board too (need to look at best setup). Tib raises. That's it, work that area and get to the point where I feel mega stable doing single leg rdls on the foam mat. At that stage I think I'll be ready to move upwards (I won't do the rdls as daily, that will be the test).

With this in mind, it's important that I reiterate my targets to myself. This next block is about moving towards sub 4.50 and sub 9.30 next Month. Track 2023 progress. It's frustrating as I want to push on more but I need to reign myself in. My main focus is running well when it's hot not when it's freezing! Stay active, be specific and build sensibly. I have only been back for 10 1/2 weeks. FWIW I ran for 21 weeks at this stage in 2022/23 AND I hadn't been injured beforehand.

Saturday 10th

Weigh in 66.5kg.

Whores drawers! Parkrun cancelled so just an easy 5 mile run with John, Jake & Al. Ankle not great by the end but think it's mainly coming from tight calfs. Debating a double but most likely just put some time into rolling and stretching.

The ankle is pulling, both calf muscles are super tight. Bit annoying but it is what it is. Just be sensible and try and iron this out. All being good I'll try and go again tomorrow but the week is being hit by the niggle and the weather. Longevity is the name of the game. It will most likely affect my ability to do speedwork but I can't do anything about it.

Loads of stretching, rolling and icing today - give myself a chance. Has been a strange week of almost doing enough but getting affected by conditions plus this ankle. Will try again tomorrow and assess BUT if it's ok then I need to really pull my finger out going forward. Too slack, too many bad habbits I need to get this train back on the tracks. If it's not right tomorrow I'll take the hit and rest up from running until it settles. I'll hit the gym and take it from there. Possibly set back to March but lets just keep fingers crossed and see. May need ot be more treadmill stuff for a bit, 100% can't attempt track and do need ot book in with Tom to find out why my ankles won't strengthen up.

Sunday 11th

No weigh in. Nervous about running today. Ankle feels better wrapped up and spent an hour or so trying to squeeze the life out of my calf yesterday.

Hit park and ride at Northstowe with Ange, Plan is just to see how the ankle responds. Head out and immediately realise I'm still in kms not miles. 

Start rolling and ankle feels fine. Through first 5 kms in 4.12, 4.06, 3.57, 3.53 & 3.55. HR at around 153 but headwind and hill back. Next 5k go in 3.57, 3.57, 4.04, 3.58, 3.58 to bring up just outside 40 for the 10k and just under 6.30 avg. HR settled to around 158 on that last 5k and remained there.

Windy & cold but very happy with that. Ankle zero issue, just tight calfs. 

Time for some real reflection. I need to get on top of this, I've had a warning across the bow. I need to stay on top of everything, I've taken my eye off the ball and gotten soft. Get the runs in, get the rehab in, work on ankle stability and calf strength. Keep on top of diet. All this stuff will pay off BUT I am flying loose at the minute.

Speed work needs to remain on the road and treadmill right now. Stick with the threshold work and the steady. Get that 12 miles bagged.Everything else will happen but I am risking it by being lazy and loose.

Week 1 - 36 miles. Threshold session, speed work and steady done. Long missed. Some easy volume missed. Got the minimum elements done but I need to be better from here on in.

Week 2

The plan this week is to get back to routine. I don't need to do anything extra or silly just hit the runs and sessions each day. Food wise I could do with eating better just to get under control but overall I am going in to this week in good shape.

Training paces remain the same and the plan is to run Tuesday more relaxed and push the pace harder on Thursday rather than the other way around.

Monday 12th January 2026

Weigh in 65.4 kg.

One day of eating correctly and down to lowest for some time. Probably pre-Christmas. Legs feel good. Finally feels like I have had the chance to recover properly. Rest day today, need to focus on getting my body ready for a solid training week. Nothing to chase just hit my markers.

Feel like I have had a slap to the face to wake myself up. I need to dial in, this period before indoors I have a chance to bank some serious fitness. A decent break after that up until 10k so just get the next few weeks correct.

Tuesday

Weigh in 65.6kg.

Ate much better yesterday. OK so this week the plan is to sail through standard training at this level. Today shakeout and session at Eddington.

Run 1 - Shakeout. 2.2 miles very slow (9+/mm) felt easy just getting the legs awake. Left ankle feels something. Not pain but it's there. Could be tib or calf tightness to I'll stretch and roll those today and see what happens tonight.

Run 2 - Session at Eddington - home of champions! Conditions were much better than when I left the house. Light drizzle, 8 degrees or so and not much wind. 3 x 10 mins off 60 recovery - very much threshold !! Ran with James, Andy & Matt all coming off Valencia. Plan was around 5.45/mm which I guess is current 10k and target half ish pace. First rep up 5.43/mm and HR got to and held 165 bpm. Second rep went out harder. 5.40/mm HR getting to around 167 bpm and holding. Final rep bang 5.41/mm holding 166 -> 167 bpm at the end. 

Tough work for sure, relaxed at the pace and rolling. Conditioning still not quite there but feeling the benefit of these sessions every week as I get stronger. That 60 sec recovery just makes everything harder. Before Christmas was similar pace for slightly more volume session but 32 mins had 5 1/2 mins recovery compared to 30 mins with 2 mins. Not quite 5.40 pace shape for 10k yet but closing in fast. 

Session was roughly 3.32 per km which is 35.20 for 10k so knocking on the door. These sessions alone will get me where I need to over 10k by March but the speedwork + long run will make that pace drop so much faster.

9.9 miles for the session and 12.2 miles for the day.

Wednesday

Weigh in 65.2kg.

Equal lowest. Really pleased to be knocking on the door of 64.xx kg. Just a couple of days watching what I eat and it's down. Really need to dial in that focus. Since just going into Christmas nutrition and training has been so scatter bombed.

Plan for today is 8 recovery which is 8.30/mm just rolling nicely to let the legs come back to me. If I am going to do speed tomorrow I need these legs to ease off.

Also need to sort my Garmin out. Data screens are not quite right, have current pace instead of lap average and auto lap needs switching off. Apart from that I absolutely love it!

Good day today. Will try to remember rehab and upper body weights too as those are important. If tomorrow goes well I'll look to book in with Tom and address why I can't seem to run in circles!

Race planning - it's important now that I stick to my guns and just get the training banked. It's tempting to start entering random races and try to get something done - I really want to knock a 5k out - BUT I have a plan that fits everything and I just need to stay patient and build that fitness. I have 3 weeks until my next race. Bank 2 really good weeks and then ease in with a known protocol. My expectations will grow as the weather gets warmer. Then main thing is that I WILL get faster and challenge IF I stay healthy and active. Everything is on the table I just need to turn up.

Run - 8 recovery. Felt nice and relaxed, few grumbles as expected but no real issues! Lovely day for it. Body felt pretty good rolling and definitely felt that benefit of recovery pace. 

Thursday

Weigh in 65.9kg.

Frustrating, maybe sodium. Was really hoping to see a 64.xx but a whole kg up fucksake !!

Left ankle definitely feeling something today. Really can't be sure of it, does not feel right but so far it's not really affected running. Will attempt session on road later and just see what happens.

Think plan will be to do 400s starting at 5k effort and roll down to 3k and possibly 1500 if the ankle allows. I'll go in blocks of 4 as we would on track and just see how it goes. Think the rough plan would be to start at ~80 secs off 45 and adjust from there. If I can do 4 blocks that would be amazing. I'll maybe finish with some threshold but see how things shape up. At around 3.30 per km there are no issues so want to get down to closer to 3 flat / km.

Session - headed to Eddington after not being sure if to hit treadmill or road. Still to para to go to track, just not worth the setback at this stage. I don't think I'll head to track before indoors.

Warm up. Decided to see how it went but the idea was to do 10 x 400 off 60 at around 3k effort. Seeing above sentence from this morning I just really didn't know what I was going to do esp as road has no markings. First 400 up in 75. Building lactic, pace bang on 3k target. 60 rest. Next rep up in 72. Hmm, that's mile target. Take 90 as breathing heavy. Next rep up in 70. Fuck. Way too quick and already swimming. Adapt session at this stage. 70 for the last 400 rep (75,72,70,70) Take 3 mins. Into 4 x 300 off 90 and try to keep working the pace. Rep comes up at around 45 secs so way short. Hard work after the 400s. Legs heavy, no speed and feeling mentally drained on these. (44,45,44,45). All about 4.40 pace so consistent with the 400s. Into 4 x 200. Ended up descending the recovery as jogging back took longer than 90! (33,35,34,34) in the 4.30s.

Cool down. 7 miles for the session and 27 for the week so far. Business like, just getting everything done. That's 3 days this week and the 2 sessions done. 

Initially disappointed but actually the paces are on the money. I just need to relax at them going forwards. Solo and on the roads that's going to be worth some time so there is more there. I was heavy legged and worried about the ankle so not 100% committed. I have to take that as a good sign and still tracking around 2023 which is positive. Sub 4.50 is going to be very achievable. Sub 4.40 I think may be too much unless things really start picking up BUT I won't stop trying!

Felt good moving at paces this week. Legs need to ease off but the effort doesn't feel alien which is massive. Tuesday and today are nicely done and if I can hit all my runs this week I think that's a really nice step forwards after a dodgy couple of weeks.

Tomorrow I'll do a recovery cake run with John and then Saturday combine Parkrun with my long run. Sunday is pretty relaxed steady and hopefully the ship will be steered back on track!

Friday

Weigh in 65.6kg.

Weight seems more settled in 65.x range this week. Diet been pretty good, not amazing but good enough.

Plan today is just to roll out and run recovery 9 coffee / cake route with John. Keep it nice and easy. Bang on the schedule and then tomorrow do the extended parkrun cool down to get my long run in. Sunday should be a good roll at around 6.2x pace and keep the steady Sundays going.

Last year I was hammering 10 miles steady at 6.25s but was a lot of effort. 10k feels much easier. I also got longer long runs in (14-15) and I am capping to 12 now. This does concern me BUT I have to remember I am training to the level I am at and I'll start to load up on bigger miles once I have times to back it up. 

Run - easy 9 with John. Coffee & Cake run. Started at recovery but John was pushing sub 8s lol. Felt OK, bit tired but fairly businesslike. 

36 for the week, already caught last weeks total! 12 tomorrow and 8 Sunday will be absolutely perfect numbers.

Saturday

Up and off to Parkrun #99 !! Plan today long run with Parkrun at the start.

Hit Northstowe. Just over mile easy jog to the start @ 7:12/mm. Feel good. Start the parkrun aiming to keep to LT1 and quickly into about 6.10 pace. Just roll along at that, slightly under as legs naturally favour LT2. Finish up with 18.59 - 6.06/mm for 155bpm (162 max). Feel really good today. Quick chat with a few bods afterwards then straight into extended cool down. Busway -> Oakington -> Longstanton -> Northstowe. 8 miles in bang on an hour. HR nice and low. 7.30/mm for 141 bpm after an effort is great stuff. 12.2 miles bagged for the day. Very business like. So far this week has been bang on, not missed a step.

Steady Sunday tomorrow to wrap up a decent week. 

Feels like I am starting to get fit and finally adapting to the training load. Body is adapting well also. No stretching or rolling this morning and recovery is taking place. Feels good and HR is responding. Even sticking with this current plan there is loads of scope to improve. I think at 55-60 mpw I am at a sweet spot and managing the load really well.

Must remember to get the rehab done properly now as I have let that slide. Niggle wise I am in a good place and I need to focus to stay there !!

Sunday

Meet DC at Northstowe for the 3rd instalment of steady Sundays!

Run - Settle in to 6.25ish pace and just roll that the entire run. HR is LOW - 149 at the turn and then climbs to 154-156 for the last couple of miles. Feel absolutely mint today, that was really relaxed. 3 weeks of these and I'm just rolling so well. 151 bpm avg. Says 158 max but I don't remember seeing above 156 lol. That's a 10 secs / mile improvement on 2 weeks ago for 2 bpm higher and this felt so much easier.

Really, really pleased with today. In fact this week has been bang on.

Week 2

56.7 miles. Absolutely nailled this week, hit every session goal and didn't drop a beat. Felt so much fitter at the end of the week and finally feel like I am recovering between sessions. Really good session volume at all levels from marathon -> 1500m pace. If I can stay consistent with this I'll get strong and fast. Next goals for indoors are very achievable so confident on hitting them.

Plan from here is to just stay consistent. I don't need to push anything as the paces are starting to come to me.  I have 2 more weeks of nailing these runs and then it's indoor season :) Key here is staying disciplined as it's tempting to push too hard on any given session. Threshold needs to stay honest - 5.40 pace is correct as it's stll faster and harder than 10k effort so MAKE IT EASIER. 4.4x mile pace is correct. LT1 Parkrun / long run is where it needs to be and steady 10k effort is correct. Low 6.20s to 6.1x high in the next 2 weeks is all that needs to happen. DON'T DO ANYTHING STUPID.

Week 3

Plan this week is to bank that consistency. Everything I am doing is improving so no need to do anything different. I am finally getting on top of training so just repeat everything that I have done this week and keep improving. Short term targets are not crazy so just need to stay honest.

Monday 19th January

Rest day. Legs feel good, body & mind feel good. At the stage where I am excited to train hard. Just keep this focus now in the build up to taper.

Off to Lower Mill today, no weigh in no weight just pure chill and relax.

Built the perfect taper last night based on previous training ...

The perfect taper 

Based on Battersea, Podium and 2023 Mile. This will be my 7 days into the mile giving my legs the best chance to be pinging.

Start the block with the long run furthest out. Session will be the 2 x 4 x 400 at 5k/1500. 5 & strides is the basic go to run. No doubles. 2 rest days to give body chance to relax. I feel like this has worked in the past. I'll literally run straight into this -

Mon  - rest, Tue - Eddington, Wed - 8 then straight into it...

Thu - Long run

Fri - rest day

Sat - 5 & strides

Sun - taper session

Mon - 5 & strides & massage

Tue - rest day

Wed - RACE

After this is will go Thu - 5 easy, Fri - 9, Sat - long, Sun - steady and then have a repeatable week into race number 2.

This will be my plan from next Thursday!

Tuesday

Up and feel good. Rest day helped yesterday, legs feel reset and ready to go again. Crazy lucky with the weather for a bit now. Today again feels mild.

Run 1 - Shakeout. Nice and easy just to wake the legs up. 2 miles @ 8.50/mm HR 118 bpm. These just ease the legs in pre-session as rest day before session always feels weird.

Session - Eddington. Felt good. Plan was 2k threshold then 2 sets of 1k, 600, 400 at 5k / 3k / 1500 pace then 2k thresh off 75 initially then 90 between reps and 3 mins between sets.

It went really well. Ran with Matt and Andy and didn't get too dropped. Felt super, super relaxed for everything except the 400s.

7.04 - (3.17 - 1.57 - 72) - (3.12 - 1.52 - 69) - 7.10

That's the best session by a long way. HR was really good and it felt controlled. The 400s were the only part that bit beyond current levels but everything else felt smooth and held back. Last 3k I was worried about but HR was 157 avg and 164 max.

The longer recoveries really helped with that.

On cool down legs and hips didn't feel nearly as bad as usual. Hitting a purple patch of fitness right now. 

Wednesday

Wake up and legs ache but aren't painful or dead. Roll out 8 at recovery today. Don't want to overthink things right now. I think the simple plan, rather than getting carried away, is just to remain focused on carrying this fitness through the indoor block. Absolutely no need to push forward with fitness ... yet. I am really happy with how things have got to this stage and I've had nearly a week feeling like I am on top of my training.

I'd say off last night I'm looking through that 16.30-16.45 window BUT lack of racing is the cost to the legs. I still want to remain dialled in on being seriously fit when the weather picks up. Right now it's all about running well for fun and having those building blocks in place for when things get lifted. It would be really easy to go straight up to 60-65 miles off the bat but I just want to stay feeling the way I currently do with each and every run feeling controlled and completely non-intimidating.

Run - easy 8 around town. Completely business like, no thrills just rolled around low hr in the wind and rain. 8.12 pace at 129 bpm, starting to see serious fitness now.

Interesting to see how far I can develop on this schedule. Guess it doesn't matter unless I stick some results in but feeling mega fit at the minute.

Think I need to start looking at rolling around in the Rebels for longer sessions now and I am keen to use the Megablast for pretty much everything else. Those 2 shoes have blown apart my shoe rotation! I'll phase out all the tempo shoes and Superblast 2s at this rate. 

Thinking on tomorrow I am keen to test out the Streakfly 2 on the road, I might actually test a few pairs and see what's going to survive the cull.

Weather looking pony at the minute so I'll see how it goes but thinking 3 sets of 4 x 400 at Eddy descending from 5k -> 3k -> Mile in EE2, DNE3, SF2. If it's properly shite I may just roll through but lets see what happens. Speedwork is locked in.

Thursday

Early start with decorator in and needing to head to B&Q. Still planning session today but head is flying around this morning.

Will head to Eddy and do as planned and just take it for what it is today.

Run - bleugh felt rubbish arriving at Eddy. Really felt bleugh and unmotivated. Worst I've felt for weeks. 2 mile warm up then into session. Plan was 5 x 400 @ 5k, 4 x 400 @ 3k, 3 x 400 @ 1500 off 60, 90 & 100 ish with a shoe change between sets. Endorphine Elite 2 for the 5k, DNE3 for the 3k and Streakfly 2 for the 1500.

Set 1 - 84, 77, 78, 78, 78. First one way long. Felt good, relaxed and started to shake the shitty feeling. EE2 feel amazing BUT they are so unstable. Would love to race in them but would worry about breaking my feet.

Set 2 - 75, 73, 74, 73. Felt good and under control. 3k pace is always awkward. Little on the quick side, noticeably more HR on the windy direction. Not a lot hardwer than the 5k, the Puma are an amazing shoe.

Set 3 - 71, 71, 71. Felt controlled but still struggle at 1500 pace. The difference between 73 and 71 is night and day. Streakfly 2 feel old school. They are quick but I wouldn't want to go over mile in them and I think they're oging to be golden on track as the connection to the floor is insane. HR wise settling close to 3k, slightly longer recovery and moving shuffled the lactate better.

2 mile cool down. Really gld I bagged the session, would have been easy to put off. One of those days I have to just adapt but got through it well. Session wise it's very long on recovery BUT I want to relax at pace and achieved that. Not easy but still under control. Relatively fresh at the minute, just need to keep on the good habits. 

Recovery tomorrow and then it's steady all weekend.

Friday

Up early again. Set and ready to run with John.  Thinking last night about how good it felt to get a session in when you are not feeling it. Those paces felt very close to where they should be. I honestly think that race-ready I'll be in that 16.30-16.45 window. 9.29 and 4.49 are also not completely out of the question. 

The problem is race sharpness, that will catch me out but I am really happy about the approach that I am taking and just slow progress with my targets. 

It's almost alien to feel on top of my training like this. I am ready to move onwards to 60 miles per week and progress everything upwards BUT I am finally going to commit to holding back until I have hit targets.

9 recovery today, very slow and easy cafe run. Need to stay on the rehab work and slightly progress it. The balance board is going to help with that stability. This month I just want to stay on the ankle health and calf strength and push the plyos from post indoors.

Run - jog to meet John and then the usual route to Greens for a coffee & cake then back home. 9.1 miles @ 8.10/mm @ 132 bpm. Feel a big bleugh today and tired but numbers are improved on last week. 

Hitting everything bang on again this week, the consistency gives me a massive boost. Should follow up last week with another set of good numbers and slightly more quality. I feel fresh, physically and mentally. This is definitely a new outlook and pressure feels low. My big winter target is to get an England vest at Thorney but even that I am not overly concerned about. I feel like for the first time since 2023 I am back on that upwards wave.

Saturday

Up for Park/long run. Body not quite in sync, been glutened so need to address this as it's making me feel a bit bleugh. Today I'll stick to basics and not risk anything.

Head to Bug Hunters, do a mile warm up. Jog back to see Matt so slow a little. Into the park run, quickly settle in behind 2 buggys and then at a mile catch John and settle in front of him. He started pretty rapid but by a mile were on 6.05 avg. Just let John follow, HR is stupid low. Tailwind on the path and at a mile to go turn into headwind but pace is dropping to 6.08 so slow a little to let John shelter. Around the last turn on 6.08 avg so tell John to sprint. He digs in to bring it home in 18.59 which is amazing for him. I jog it in. Probs about 19.05 but I am not handing in barcode today so we can both get to 100 at the same time (today would have been mine lol).

Afterwards catch up with guys form the group and jog back to Oakington and then loop around simialr loop as last week to make up 12. Dan was tired so pace was slower - 8s instead of 7.30s this week.

Finished up with 12.14 miles @ 7:34/mm avg and 135 bpm. That's really good numbers. Parkrun was 151 avg compared to 155 last week. Maxed out at 159 although did not see that at all plus was windier this week.

That's another super strong run and everything is just falling in to place fitness wise.

Also talked Matt into joining us tomorrow so should be 4 handed.

49.6 miles for 5 days, really good work. Could easily push to 60 a the minute but crazy happy with holding it back. Lets get this race block done and re-assess where we are at.

Sunday

Up and atom. Steady Sunday and have Dan, DC & Matt out today. Meet at P&R. Pace is a little hot on the way out, 6.17 avg to the turn with HR super low. As soon as we turn the wind just hits like a brick wall. Pace actually picks up for a mile and then up the hill HR starts to build over threshold to around 10k. Last mile starts to ease out as the hill tops off but it's a tough last 5k.

2.8 easy afterwards at 7.20s. 10k at around 6.18/mm for 157 bpm (166 max ouch). 8.8 at 6.36/mm 153 bpm avg. 

Tough last 5k, did struggle to be fair. Pretty obvious form that and yesterday that in good conditions (flat and no wind) I am really quick but I struggle as soon as it gets tough. TBF as expected, I haven't got a lot of weeks in the bank (13) and that strength will come. 9 weeks until Thorney 10k when I will need that strength.

Week 3

58.4 miles. Nailed another week. Actually had to slow down to stop going to 60. Felt a little more jaded later this week, from Wednesday onwards a little more fatigue but saying that everything is lifted in terms of pace and effort. Banked some really good training over the past 3 weeks. Now it's just a very small push and then into a phase of freshening up ready for racing indoors.

Confidence is high. Work to be done but I'm happy with how I have progressed since restarting in November.

Week 4

Plan this week is to start to let the legs come good. Mon - Wed is pre-taper so as normal and then Thursday starts a 7 day taper. I'm going to test a full 7 ay taper that I think works for me to deliver the freshest race legs possible. I'll then use this on key races if it pays off!

Monday 26th January

Weigh in 64.9 kg.

Happy days, not weighed for about 10 days and it's at it's lowest. Bit of consistent training and it improved. Just need to stay on this now. Nothing silly on the diet just trying to stabilise snacks and junk.

Rest day today, off to Champneys which is amazing for recovery BUT need to stay dialled in on booze as Dan & Mark are borderline alcys lol

Little bit of anxiety after yesterdays run. That wind really did knock me for 6. I am aware that I need to work on that strength after indoors. I think those long tempos are really good and I need to get some hilly stuff in. I am on the edge of being in decent shape I just need to be patient and keep layering on block after block of training.

Tuesday

Wake up in the Spa, not much sleep and feel bleugh. Day chilling in a hot tub - I can confirm - is not a great way to prepare for a session !

Back home late afternoon and then get ready. Everything today is all over the place and I seriously debated swerving session and just doing an hour easy.

Session - Warm up and into a looong one. 10 x 200 off 200 jog back and then 4 x 1 mile at 10k.

200s go pretty well, I feel quicker but still in speed development phase. 

35/33/32/32/33/32/33/32/32/33 - On the edge of control but obvious Andy has more wheels right now! 

Miles in 5.31, 5.37, 5.36, 5.32 

I would say that that's a little ambitious 10k pace but it's not a million miles off. Definitely 5 mile anyway and I'd be mega confident of that being comfortable for 5k.

HR avg for the miles was 160 on the last 2 and it climbed to 165 and settled on the last one. 163 on the first one which is nice as it didn't move much from there. 

Really positive session. Finished with nearly 12 miles for the night and a step forwards. I thought it would be a massive struggle after yesterday and the morning but seemed to dodge a bullet!

Those miles need to be 5.25 range when i am seriously fit (16.30) and to be fair I am getting there without pushing anything too hard. The pace is coming to me, it's just a waiting game now. The 200s I felt really good considering the lack of speed work. It's all coming together. This block is developing and a taper will really help as will the 2 races. I am so chilled with it right now whereas last few years I have been pushing as hard as I can.

Even those mile reps are under much more control, I could push those to 170+ bpm which I would have previously.

Wore the Adios Pro 4 because I as worried about rolling the paces.

Wednesday

Very big sleep - 9-10 hours and wake up feeling better. Bit of stuff on today so will see how it goes for getting out today. Once I have the 8 bagged I am moving into taper !!! Really looking forward to seeing how the legs adapt and respond to this last block. Have been really happy with January minus literally 2 days that I have had to be sensible. This has shown me how defensive I really need to be going forwards.

Run - Easy 8 turned into 5 as I had to dash back to meet Andy. I'll add double later but overall feel OK, just a little achy. 

Tried to run a little later to double but left hip flexor was sore so immediately sacked it.

Thursday

Wake up and hip flexor is still there. Not 100% but may rest today to give it a chance. Will warm it up to see but as taper starts today it's not the end of the world.

Safety first says to drop the run and try tomorrow. That's not a terrible outcome as tomorrow is scheduled rest.

Part of me wants to try today just to see if the Megablast save the day. 

Not 100% on this. I'll warm up and see how things go. Most likely outcome is that I just gym today and let the hip recover.

I think speed work just seems to aggravate things, my body still isn't resiliant enough yet. I've been mega slack on rehab work so it's possibly just that BUT it's been nice feeling fresh enough to run straight out of bed rather than needing 45 minutes every single morning. Back on it from today !

OK, looking back it's best to rest today, I am 90% sure it would be fine but no point risking anything. Switch days and today I'll gym and walk and do lots of rehabby stuff. If it's OK tomorrow I'll try my long run.

If I just pull the plug now I can deal with it and not try to over think it and try to get away with anything. Not the time to push Daz !!!

Gym - did usual rehab plus arms. Have neglected so felt weak, everything slightly down. Did the core finisher even though I couldn't be bothered as I wanted to see if that affected hip flexors.

Friday

Can feel the flexor still, will roll & stretch it enough pre-run but it's going to be a go/no go run today. Big sleep again so could be something in system or just body needs recovery? 

Going to be super positive about everything and the outcome when it's all golden today is that I'm exactly same spot I wanted to be in. I switched days to rest yesterday and long today. I'll likely miss yesterday as I think speed work aggravates it and I'll run through the next 2 races on threshold -> 5k work. Out with Andy & Danni tonight so I'll speak to Andy and confirm best plan. I do need to work on hip flexors and I'll look at the best daily rehab plan to add in on those that's not super aggressive.

Lets get today's run done though and I can start planning from here.

Run - 12 miles easy, up the hill and around Hardwick probably the easiest mental route from the door. Start at 8s relaxed and by the top of the hill pace starts dropping and that pretty much continues all run. Hit 7.10/mm for mile 2 and then it's hovering around flat 7s the whole run. Nice day, not much wind and rain has stopped. Felt really, really easy BUT legs are still a bit beat up and I am definitely ready for a massage.

Hip / Thigh, Hip flexor / glute / piriformis - it's bang on for most of the run but def started to feel something from abouy 9 until the end, nothing too concerning but it feels like speed work is still to be taken under serious caution.

I think the plan from here will be to stick to 5k / 3k where speedwork is concerned and nothing faster. Once indoors is over I'll start rehabbing the hipflexors and bring back strength work.

Overall a really positive run. 7.07/mm for 12 miles at 135 bpm is great numbers. Fitness and strength is sound - ahead of where I am - speed is not there. 

Accept that for indoors and adjust. I'll be better in summer and that was always the plan.

Will speak to Andy but likelihood is I will do threshold work tomorrow rather than 1500 pace. It is what it is. Too late to panic lol

Saturday

Track! Join Andy for taper session, decide to take the chance. 8 x 400 off 200 walk / jog. 

Actually feel better as it goes on and paces agree - 73,72,72,72,72,71,71,70. Feel strong but just don't have any more pace. One of those sessions you want to start way too fast and dial back but I'm an absolute carthorse at the minute. 

Feel like I am coming down with something in the evening. Bit bleugh and heavy.

Sunday

Yep, bad sleep with a sore throat. Feel rough getting up and throat is scratchy. Aches all over. No idea how it'll pass but sods law it arrives with 4 days until race day.

Not a lot I can do, avoided it all winter so it was always going to happen. Just self care all day and try to give myself a chance to feel better in time. Will just take everything as it comes. If I'm able to I'll run Wednesday whatever the weather because I need races but expectation drops again.

Hip flexors slight ache but again, so does everything else!

Week 4

Started really well but just illness getting in the way. Possibly due to being social this week but it is what it is,

36 miles for the week. Got everything meaningful done just need to recover now.

This training block has been good, pretty much moved the needle where it needs to be without going crazy. I am really strong at the minute but I just don't have enough leg turnover. Hip flexor strain on speedwork is an issue but feels manageable and I do need to get back on the strength work properly. 

If I can get healthy these races should really pay off in terms of fitness and race pace going forward. I am not sure I'll get to targets in the races but I am pretty certain they will be in the ball park. 

The plan is to get fit for summer so even though I finish this block on a cliff hanger it's not totally done. Always rather ill over injured!