Winter 2024 - Week 5

It's been a strange block. 4 weeks of winter in the can now since Battersea and doesn't feel like it. To be fair it's been so stop-start that I haven't had a chance to really think about progress and it's been much more trying to maintain some kind of form.

The plan from here (I'm sure I have banged on) is to slowly and surely raise the bar each week and get into a consistent routine.

I'll try and use Ange to build up some shakeouts and the plan is to make sure I am hitting strength work each week properly with a focus on core and flexibility.

Seem to be over holidays, nights out, illness and weird niggles now so hopefully build fairly fast from here.

Monday

Up and atom with Ange. 5k in 31ish mins shakeout. Loads of stretching as still have gym DOMS. I plan to focus on hitting daily stretching in the morning now.

Weight down to 66.3kg this morning so holiday weight gone.

Now Heinz don't do sausage & beans I need a new lunch staple. Prob beans tbf.

Hit some weights on uppers, no core yet but arms still work in progress and not getting DOMS.

Tuesday

Wake up and feel really good today. Plan to spend morning doing stretching and rolling. Eddington tonight. Working off paces - HM - 5.50, 10k - 5.40, 5k - 5.15, 3k - 5 flat. Plan is to relax at correct longer effort paces but work hard 5k down.

Head to Eddingtonm with J. 0.85m warm up to the hut then standard group warm up. Pretty warm evening and little bit of wind. Session (changed) was 10 mins tempo then 4 x 4 mins starting at 10k pace and working down to 5k pace.

Ended up running too hard on the tempo and then doing 4 x 4 mins at 5k pace lol.

All off 90 secs recovery. Paces were 10 mins @ 5.23/mm (160 bpm) 4 mins @ 5.21, 5.17, 5.18, 5.18/mm (160, 162, 159, 161 bpm)

Last rep I started very hard and relaxed last 2.30 or so.

Actually felt pretty good throughout and made a definite attempt not to kill myself and go to the well!

The 10 mins Andy got at 5.20 pace and HR only climbed to 166 bpm so very promising sign that all is good under the hood.

Standard cool down back to car and 10.73 miles for the workout. 26 mins at around 5k pace.

Really happy with that as a start. From here I just need to slowly work those paces down. Relaxation is already there and I'm not going too deep (170+) which is really promising.

Think the stretching and weights and patience are paying off.

Wednesday

Out for lunch, on the water. Long drive and straight out to run before picking up Sawyer. Did the old Fenstanton loop. Felt pretty horrific. No legs and low energy so slogged out 6.5 at 7.53/mm feeling pretty tired. No snags, just one of those runs. Better feel shite between sessions than on them!

Rest up and back on the grind tomorrow.

Thursday

Rest all day and legs feel really good. Bit tired and weird after yesterday but don't feel ill (although Ange says she has tickle in throat.)

Hit track. Standard WU & CD.

Session is 500/400/300 @ 1500 then 2 x 1200 @ 10k then 500/400/300 @ 1500.

Working off 72 pace for 1500 and 82 for 10k.

Straight in and first rep feel unsustainable! 1.31 so about right. 60 sec recovery then 400 in 70 which is surprising as feel better. 300 in 51.

1200s go 4.03 and 4.02. I lead both through in 82 but they get picked up! I am dropped on both by a good 3 secs.

Last set and the 500m goes in 1.30 - bang on pace - and feels more controlled. The 400m is suprising as I am well dropped (2 secs) but run a 68. The last 300 I don't fancy but rally for a 52 - at least thepin wasn't pulled.

Overall pretty happy. I ran the 1200s at 5.25/mm avge which is probably current 5k pace. I split 3.20 on both.

The 1500 pace was always going to be a stretch. Haven't done anything close to 1500 pace for 3 weeks and nothing substantial for about 6 weeks.

Bubbling along nicely. Felt pretty rubbish but was actually under target pace throughout. Consistency is the name of the game. Hit these sessions and move on. If I can relax running close to 70s then I'm going well. 

Rest up now and recover for some weekend miles. Plan to get a proper long run in the bag and back on top of things.

Friday

Rest from running but hit gym to do 30 min core dumbell workout. Jury is out but want to focus on core until Battersea and see results.

Not sure how to schedule tomorrow. Due heavy rain 9am so may wait it out at do a light tempo later on in the morning. Either way light tempo + gym for functional stuff. 

14 on Sunday around Wimpole so def hit 6 tomorrow in total. Build has already started, I should hit 3 x gym + 5 x run (plus shakeout with Ange) so this week will be a great start. Definitely planning slight increase throughout the weeks to Battersea.

Saturday

Heavy rain early doors so sit out Parkrun and just do a light tempo anround Cambourne. 5 miles steady at around 6.25/mm and then 4 x 120m strides and a very easy mile cool down.

Feel pretty relaxed on the tempo and HR is nice and low.

Out with Mr & Mrs DC in the evening and early start tomorrow :/

Sunday

Early start with Dan & Matt. 14 miles around Wimpole with some decent hills. Back to mine for breakfast to finish. Run went well, 7.50ish avge pace starting at mid 8s so progressed nicely. Worked well on the hills and had a nice quad pump going.

Definately feeling stronger already. Race next Satirday to see where the legs are at but from here I am happy with 14 feeling so comfortable at the end of a bigger recent week.

49.25 miles for the week. 2 sessions. 1 tempo (light) and 1 proper long run. 2 strength sessions and only proper run days so really pleased with that return.

Finally feel like I am on the right track for winter. Plan next week is to continue on the same lines but drop the quality substantially and race. I'll likely double Weds and Sunday to make up for it but no panic this week as long as the race goes to plan.

Feel like I am in 16.30 shape right now. Sessions are never going into the well so really pleased that there is quite a lot in the tank. Next weekend should return close to 27.30 (5.30s) off recent training but lets see what legs arrive