Spring 26 - Podium -> Battersea and Recovery
Back to basics! Back in to standard training and a build towards Battersea 5k next. Base work is done so the plan is more 5k / 3k work, up the miles to 60 per week and keep up the threshold stuff.
Upping the miles now as I have hit the 16.30 target I set for that. Easy to add another 5 I just need to keep the recovery pace well north of 8s.
*** NOTE I ended up getting a niggle for the first Battersea race and trained through to CTS Battersea a couple of weeks later. This blog is going to be a long 6 weeks from Podium to next race ***
Monday 16th March 2026
Rest day. Starting the week from zero and letting the legs come good. Improve the diet from Saturday and keep up mobility / rehab.
Tuesday
Run 1 - 3 shakeout in the morning. Wake the legs up. 3 miles @ 9.04/mm nice and easy. This is the new shakeout route now weather is better and trails are holding up.
Session - Eddington. 2.82 warm up, 1.51 cool down. Session was 3 x mile, 3 x 600 @ 8k and 1500 pace. All off 2 mins. The miles felt really controlled and the 1500 pace stung in the last 200 but all in all it was a really good session and I was moving well. Sodded up Garmin on the first rep choosing run screen rather than starting so missed about 100m.
5.29, 5.27, 5.21 for the miles. HR correct on those (165 max and holding - last one a little quick).
1.47, 1.47, 1.46 for the 1500 pace. Through in 70,71,71 which is perfect. Felt very, very rusty over the shorter pace but to be expected. Main thing was no issues and still hit pace. Wouldn't call them under control for the last 300m but promising signs.
Did not do rehab OR Normatec legs. Talking over house sale and hit bed. Naughty, need to stay honest with all this extra stuff.
Wednesday
Good sleep and wake up feeling fine. Plan today is 8 recovery, not sure where to go but will likely hit trails for this.
I am mostly happy about my run form right now. I have bounce, I feel super relaxed and under control at a decent pace (5k) and I really don't feel like I have started training hard yet. I have to keep up the rehab / plyo work as that's really helping keep my ankles strong and bouncy which will get me 'chasing again.
16.15 is the Battersea target. 3.15 per km is only 2 and a bit seconds quicker than Podium. Nice round number. Massive opportunity to break 16 from that position at Mid Cheshire.
Run - head to the old Fenny route. What a stunning day. Roll out and run very very easy recovery. 7.07 miles @ 8.31/mm. Kept it really easy and body felt pretty good considering. Still a struggle to get over sessions by the next morning, even controlled ones. That will be the difference when I am truly in sub 16 shape I think.
Thursday
Up early for a busy morning. Sawyer boys driving test this afternoon.
Debating turning up to track to do session or to just roll an easier LT1 session on my own. Not 100% on doing track work yet especially as a 2nd session. I will either do track (and likely Andy's threshold session) OR do the 6 x mile off 60 on my own on the Northstowe route. Depending on timings and when I get stuff sorted today I'll make a call. My preferred option is 2 as I'll be a bit more recovered for tomorrow's easy 9 with John and then do Park-long run Saturday. I am full of motivation right now BUT I don't want to sway too far off what is working and option 2 is much closer to what has gotten me fit so far.
Pretty happy to set my shoe rotation now. Puma R3 for racing, Adios Pro 4 for Road sessions (LT2 up), Megablast for easy -> LT1 and Vomeros for recovery. I'll keep Streakflys for faster track work and DNE3 to mix up road sessions.
Race plan is very simple. 5k or die, no plans to switch it up until I see a 15.xx.
Rehab and gym work is disappointing. Back on that this week.
Run 1 - 2.3 mile shakeout, slow and easy just waking up the legs. Cambourne and back.
Session - decided to just roll an LT1 session. Variation on usual Sunday of 10 x km off 45. Warmed up felling OK then into it -
3.50, 3.46, 3.50, 3.50, 3.50, 3.46, 3.46, 3.44, 3.43, 3.39 -> 3.47 avg is 6.05/mm
Felt pretty chill, enjoyed that. Couple of long stops for the traffic lights on 2 & 9 but other than that discipline on the recovery. Legs are still feeling a little tired and the Megablast are on the limit for distance & pace with this.
Overall very happy with that, nice bit of volume and threshold is really going well in this build. HR was correct zone and showed I wasn't overworking for the session.
Need to get rehab nailed tonight now. Tomorrow recovery double and then Saturday late long run will leave me not needing much to get to 60 on Sunday
Friday
Double run day. 5 easy with Ian and then 4 recovery on my own.
Saturday
House viewings in the morning so got out later for an easy - steady 8. 7.19/mm for 139 bpm feeling easy and moving well.
Sunday
Later start, met Dan who was not up for moving at any pace lol. 12.2 miles @ 7.57/mm @ 131 bpm. Felt crazy slow today. Exact same pace as Cambridge Half pace job and 8 bpm lower. Fitness is there.
60.1 miles for the week. Felt like I had to get lots of doubles in for this and was compromising everything. Lots going on and happy with that. Session was good and hitting 1500 pace felt nice. The threshold session was a1 too and 3.47 avg for 10 x km off short recovery is decent. Felt like weekend was dialled right back. 60 is the new 55! I'll do same next week and see what it looks like coming in to Battersea.
Not 100% that more volume will suit me at this time. I'll analyse results at Battersea. End of week 1 and I feel good but tired. Not sure if this is too much. Also need to run 10 tomorrow morning as away for a couple of days and that will put me at 70 in 7 days!
Not an awful lot of quality this week but what I got done was very nice. 8 on Saturday was rolling well at easy so there is progress.
Next week the plan is to start light and back load the week. Quality will be Thursday and Sunday if all goes well. Need to get another 60 in and see how that affects fitness. I'll need to make it up as I go along a little but will look something like 10 - 0 - 6 - 3/8 - 6/4 - 13 - 10
Monday 23rd March
Off on our midweek break to Worcestershire treehouse! Up early and plan 8 easy but as watch is still in kms end up with 7.8. Feel easy and off a big block. 58 miles in 7 days.
Tuesday
Rest - away. Had fun, ate well, drunk in the hot tub and chilled. Mega relaxed.
Wednesday
Back home. Battersea block 2 begins. Bit achy form the drive. 7.6 miles @ 6:58/mm feeling good and bouncy. Windy, trails and uphill. Easy day after rest day is elite! Wasn't sure how I would feel, def could have sessioned but hey-ho. Depending on how tomorrow pans out I will either do the group session solo or head to track and just do that session on Sunday.
Need to stay on top of diet from here on in. I am out Friday and Saturday which is not ideal but I just need some focus.
Thursday
am) shakeout 3 @ 8:31/mm.
Session day. Feel good, no major aches and pains. Track tonight, time to investigate how the foot rehab work is doing. Busy day today, house viewing just before I head out to do session so not ideal but IIWII.
Trying to eat a bit cleaner now, cut out as much processed crap as possible (it's not) but try and be cleaner and see how that affects how my body responds to training. The main thing is I would like to just be able to wake up and head out the door and at the minute I feel like I take forever to get myself ready.
pm) Session. At the track, first group session for about 7 months! Plan was 2 x 1km @ 3k pace - 500, 300, 200 @ 1500->800 pace, 1km @ 3k pace, 500, 300, 200 @ 1500->800 pace.
The last 500 Andy stopped at 400 with a twinge and I assumed that was the distance so only did 400 lol Also, we did 1km at threshold at the start which I did not know about and thought 3.10 pace was crazy easy haha
[3.29] - [3.08, 3.11] - [1.29, 50, 32] - [3.07] - [69, 50, 32]
Threshold felt crazy easy but I was nervous about 3.10s as I have not run that in training yet. I took us through 400 in 75 and then Andy kept it there. 3.08 on the first rep. Rep 2 Andy took us through in 75 again and I led in 2.33 but Andy dropped off so I had eased assuming I was too fast. Picked it up but 3.11 but that felt cool if not a bit up and down.
The first set felt manageable but the 200 really bit. Andy gapped me on the 300 & 200 as expected.
The last km I felt really good. Through in 73 and 2.30 then held it together for 3.07 and exactly 5 min pace.
The 69 I thought I had another 100m so was fine. The 300 felt OK but session was biting and the 200 felt absolutely flat out but was only a 32 lol.
Everything off a lap. 6 mile main set, 10 mile session and 13 mile day.
Really pleased with that. KM felt true 3k pace. It felt quick but I also felt strong. Same with the 1500 pace stuff. I am actually on the money with paces I just need to make them more relaxed. Legs were pretty tired afterwards and I knew Friday will be a slog.
Friday
Out to run to Johns. Then lift to Ians. 6 miles trails. Breakfast and coffee. Run back from Johns. 9.73 miles @ just under 9/mm avg. Ouchy, tbf legs felt better as it went on. No pains just huge fatigue. Nice to do true recovery and some form of strength with the off roading!
Feel good, plan today is to relax and recover. Long Parkrun tomorrow and then threshold session on Sunday and that is the Battersea block wrapped up. Just need to taper!
I genuinely think the key to me progressing is patience. I am fresh as a daisy and I need to stay that way. I need to pick my races carefully, have a consistent build of at least 2 weeks and a full taper. Post race I need a week to recover and get reset and then go again.
I am finding that a real hard session 1x per week is maximum. A volume session (Norwegian singles) really helps as a second session. An easy long run that occasionally takes in a Parkrun also pays the bills. Everything else as easy as I can tops things up. I do believe that 55 is probably the right number for me but I'll aim at 60 for this block and see the response once I have tapered.
It feels so nice to actually be fit right now. The happiest thing for me is a sense that I am moving well. I rarely feel like I am at full tilt. The hard 'push' sessions are tough but I feel under control and once recovered I am feeling benefit.
Saturday
Park(long)run. Get to Buggys and do just over a mile warm up. Massive head/tail wind today! Easy Parkrun in 19.15 (6.11/mm) @ 153bpm with a max of 160. Run back to car and return with barcode and then finish the long run with a loop of Oakington / Longstanton (7.77 miles @ 7:28/mm). 12 miles total in 7:06/mm avg.
Legs better than Friday but still not recovered.
Out in the evening for Disco's 60th an a foo drinks but nothing crazy.
Sunday
Hotel stay in Chingford so late start as not back until after lunch.
Not really feeling it but decide to do the threshold session. Last brick in a decent 2 week block for Battersea.
Warm up, 6 x mile off 60 and cool down. Then immediate shuffle to round up whatever is needed to get to 60 for the week.
Wear Endorphine Elite 2 and they are crazy good. Super unstable but such a fun shoe to run in.
Warm up in 7 flat pace - legs feel absolutely mint, almost fully recovered just some fatigue from 50+ in last days.
Session goes 6.07, 6.02, 6.02, 5.59, 5.57, 5.49 all off 60 walking recovery.
Big cross wind which helped on way back.
HR is insane. Max was 157bpm and avg was barely over 150 for any rep. Pace felt comfortable and just rolled through the session. Best session in a long while and felt crazy strong.
60.3 miles for the week. Not quite sure how I managed that off 15 in the first 3 days. 3 nights away from home and 2 sessions. Really positive week. The 2 sessions were absolutely A1 and under control. Everything ticked off business like and most importantly I felt really good at the end of the week.
That is the 2 week build for Battersea DONE. 2 x 60 mile weeks feeling good. I will see on Saturday how the body responds to more volume. Much more confident than I was heading in to Podium and target is set to 16.15. I know at the minute wind is set to be crazy but hopefully conditions improve.
Training wise, I am finding the current block of 1 hard V02 session and 1 threshold session really works well. I am struggling to recover from the push session so will not take that up to 2 per week until I am bouncing off that one. I really enjoy getting an LT1 parkrun in with a long run too. It breaks it up nicely and 12 feels like a good number that doesn't start getting too much of a chore.
Everything else at recovery / easy pace between 7.30 -> 9/mm I am totally happy with and don't feel the need to change that up as it feels like it's complimenting the sessions nicely.
60 feels a stretch. I do feel that eating and sleeping better is important to get that done. If Battersea feels better then it's worth it (obviously). I feel like 50 is probably the right number to live a bit more relaxed and to stay super chilled. 55 is getting things done but needs focus and 60 is a stretch that requires 100% dedication. I don't think that from here I can push beyond 60 safely in big blocks.
Post Battersea I have 7 weeks until Mid Cheshire which is a huge block. It's likely a push to break 16. I imagine that breaks down something like - 1 Recovery, 2 & 3 Build, 4 Cut Back, 5 & 6 Build, 7 taper. But again, lets get the first one out of the way lol.
Monday 30th March
Race Week !! Rest day today. This will be a full taper week, massage, haircut, shave up the lot !
Legs feeling good this morning, starting to accept the volume and load. Still have to remember it's early days. 22 weeks of consistent training since I restarted, average of just over 50 miles per week.
Absolutely nothing today. Plan this week is also no doubles, no junk just get my legs ready to execute on Saturday morning.
Tuesday
Taper session today. Not sure on hitting group session or just rocking it on my own but either way my plan is to go to Eddington. Group may be up track 2 x per week from now but I def ant this one done as a replication of last time.
Feel good, was really tired yesterday and feel like I needed extra recovery heading in to this week.
End up heading to eddy early to get it done.
2km threshold - 4 x 400 @ 3k - 4 x 200 @1500 - long loop threshold. Exact same session I did before Podium.
6.45 - 74/74/74/75 - 35/37/36/35 - 5.31/mm
Last time 7.03 - 75/80/78/78 - 35/36 - 5.43/mm
Firstly, was a little nervy beforehand but warmed up at 7.12/mm so knew I was dialled in. Started first rep a bit hard but settled in. All reps felt good, probably pushed a little harder BUT the last one was held back to get to and then stay at LT2 the whole way and was shocked to see 5.31 pace holding 161 bpm and only drifting to 162 for the last hundred or so.
Really good session. positive and felt like I was rolling well.
Off of that I know I am way fitter than Podium but I do have to deliver the legs to the start line now and hope for a great day to execute.
Wednesday
Up early for Sawyers driving test - he failed again :( - and 2 house viewings so need to tidy gardens in prep.
Legs feel good, body starting to come together and a haircut toinght and massage tomorrow will get me absolutely A1. Really enjoying some run form. Keeping honest with it and confidence is good.
Plan today is 5/6 with strides. I'll end up getting out later for that but not too worried as life gets in the way.
Mentally need to read back on where I was last summer. Things are amazing right now and - considering how shit things were for so long, and - how I didn't actally believe I would be in any sort of race position again, I have to really enjoy the moment.
A year ago I was injured and starting a horrific spell of 31 weeks of relapsing and retrying to run and never getting close. I have to remember how far I have come. If I don't improve I will be happy if I can keep running how I am. It's total enjoyment with everything at the minute, I'm relaxed and starting to recover better and I am getting on top of things. Don't ruin the fun by taking it too seriously !!
Run - ended up just doing a lake loop with strides. Had top get out early for haircut. Recovery pace at 7:45/mm shelling peas. 3 x strides just rolling the legs. Feel amazing but legs are pretty beat up. Massage tomorrow with rest day and then I should start to hit some kind of peak.
Thursday
Rest day today. Massage booked in with Jenny. Plan from here is to get kit ready and sit on my hands. Do not mess this up now. Planning an attack on 16.15 which makes the math easy on Saturday. Little bit of tiredness or nerves creeping in but I know I am in pinging form right now. It would be easy to get loose and attempt a 16 flat but I just think the only thing stopping me is lack of time at this current level. 16.15 is a safe start point, just hit 3.15 kms and roll. 5.13 pace in miles. Dont think I will explode from there, ran 3.20 and 3.25 first 2 km feeling comfortable on Tuesday and HR only maxxed at 165. TBF that's very similar level to Podium at similar pace. Very good signs.
Friday
What a difference a day makes. Yesterday started to feel post anterior tendon ache around bottom of right foot. TBF I have felt 'something' since Sunday but nothing bad and then it hit quite bad yesterday. Lots of ice and went to bed hoping that I'll wake up clear.
Feels better this morning but def some aches around the right tib so plan today is to roll out as usual pre-race and see how it responds. It feels like an extra rest day will pay off but with the early start I'll make a call today.
Plan is that I'll jog around Eddington and see how it responds. If it's all good then proceed but if there is any issue at all then I will call off the race on Saturday.
Frustrating but I don't feel like this is a big deal - yet - so extra rest should take care of it. Back to the rehab work and foot / ankle strengthening. I have slacked off for a few days on that and I think possibly running in the Saucony has compounded the issue. I absolutely love those shoes BUT they just do not work for me with the crazy instability.
No back up as yet. I'll just take this issue as it comes. If today is not great I'll see how it feels tomorrow, most likely thing will be to x-train today and tomorrow and test run Sunday.
If all good today then I need to get my race head back on.
Suspects are running in the Saucony, running trails on Wednesday. Avoid those for a bit please !!
Decision time
So, today after mobilising the legs this morning I just decided that resting today should be enough to get me over the issue (possible slight strain). This worked in December (11th foot was niggled during session, jogged next day then 2 rest days and it was fine by the Monday 14th).
Not running today will be back-to-back rest days and tomorrow I should be OK (it's nowhere near as bad as it was in December). BUT I don't really fancy getting up at 6am, going across London and finding out when I warm up. SO the outcome is that I am scratching the race. Fucking annoying but don't see a way around it.
I'll run easy later tomorrow and assess. All being well, 8 then 12 tomorrow / Sunday and I should be able to resume training from Monday with no issues.
Wasted taper? Maybe, not a lot I can do really. I'll look at trying to pencil something else in before the end of the month. Would be nice to roll out a race and see what is in the legs. Just accept the cut back week and go onwards back into full training next week. If I do race it'll most likely be weekend of 18/19th or the LFOTM at Hyde Park on the 24th. There is always the option to do a fast Parkrun but since Stories has gone that's not as inviting.
I have to remember that the plan is to be racing when it's warm. I am getting carried away off the back of Podium. I am absolutely flying in training so it'll be nice to just hold this form and stay in that 16.15-16.30 range for a few weeks whilst I get on top of things.
Decision made
Back to the gym today. Rehab plus uppers. Project bench is underway. 40kg x 5 is crap lol. I think I have gotten to 5 x 5 x 50kg in the past so need to work towards this. Long, long way to go with bench press. It's appalling. Weirdly my triceps are way stronger.
I need to focus on the rehab. Alarmingly, last time I let rehab slip was the last time it regressed so there is a lesson for me there !
My right ankle is crazy unstable compared to my left. I need extra work on the right side, stick on the balance board daily and I actually don't think it's a huge step to get on top of that. It's likely why I have other issues right now.
I feel like if I get on top of this stability then there are not a lot of issues left. Once I am comfortable with that it's time to get on the plyos.
Just had the realisation that in the past 2 years I have been injured at this exact same time. Lets go with 3rd time lucky.
DO YOUR REHAB - WORK MY STABILITY - STAY PATIENT
Typing (waffling) away I have realised that the best course now is to forget what I have missed. Get back healthy, take off training where I left off, and get another race in the books.
At the minute, LFOTM looks my best bet. The alternative is Chase the Sun at Battersea on the 22nd. I will pick the best bet from weather forecast about a week out. After getting through this week I will have another 2 weeks solid training and then an aggressive taper which works well for me. I will stick with my 16.15 target and work those paces over the next 2 weeks.
Lot of writing for a non-run day !!
Saturday
Again, feel better on the foot. Body aches a bit from weights but foot just feels very very slightly across top - this is similar to December so hopeful that all is OK.
Obviously binned off race officially. Plan today is just to get rolling for an hour and see how things check out and decide from there. All being well I'll most likely do the usual 6 x mile @ LT1 tomorrow but not getting carried away just yet. If that is the case then this week will be 2 sessions, low mileage and just relatively a cut back of sorts going in to another decent block.
If I am clear though I am going to get better focus on the next race.
Run - 8 miles @ 7.07/mm. Started easy and rolled out last 4 at 6.45s. Felt very heavy legged going in to it and eased some. Ankle was about 8/10. Definately something there but nothing much. Weird feeling around ITB and knee on outside of that leg which made me think it could possibly be neural?
Sunday
Out last night for a few. Called it on today, if I run 100% pain free today I will completely up my game. Lets see if the body is just testing the mind.
Will head to Northstowe and do the 6 x mile @ LT1 session. It'll rescue the week from taper oblivion.
Ankle feels OK. Not sure if I am just overthinking it. Definitely some tenderness on outside of shin bone, need to google what that is. Pretty certain it's come from unstable shoes. Had same issue in December and recovered nicely and completely forgot about it and hoping this is going to be the same.
Quick google shows Peroneal Tendinopathy is the likely cause. Have had very similar previously (2020 and last year) and both times worked through it.
So session today will see how the ankle responds. So similar looking at blog to December, came through unscathed there and hoping today is same. Run - rehab - recover and repeat.
Run - ended up heading to Northstowe and doing the 10k route. Well, thta was the plan, basically because I felt hanging I did 3 miles, fannied around, 3 miles back and then 2 cool down. First 3 miles was nasty headwind and feeling rough made it 10 x worse. However, was on 6.17/mm avge by 3 so that got me a little fired up. Came back and averaged 6.12/mm for the 6 miles as was so much easier with wind behind.
Crazy thing was HR was mega low. Coming back it was sitting at 151 bpm for 6.07/mm which is insane. 929 beats/mile is lowest for as long as I can remember. Yesterdays run was 1011 and felt garbage.
Best thing is that the ankle was completely behaved. Both ankles feel weak so work to be done BUT I am happy to survive that. Proceed under caution and do not hit the track. Nail the rehab and get the sensible miles in.
29.4 miles this week. Taper week was a fail as I didn't race. Foot / ankle niggle seems to have been caught early enough. I'll count this as a cut back week. Annoyed with myself for hitting out and boozing on Saturday as I felt rough as fuck on Sunday and managed that run feeling like I wanted to be elsewhere.
So that's me and booze done. I am calling it now as I just can't run AND drink even in small amounts. I need to dial the fuck in now if I want to hit targets.
My fitness has clearly been boosted - HR is crazy low this weekend for paces and I feel good. My session paces advanced too, 3.20s for 10k & 74s for 3k. I need to get on top of the ankle and health and I should start to see results.
Pretty set on Battersea on the 22nd and also Oxford for the mile when I get back from weekend away. Time to level up.
Monday 6th April
New week new me ! Recovery day today, will do the rehab but fingers crossed this ends the ankle niggle and I can get back to worrying about glutes and hip flexors lol
Feel pretty good today. Think solidifying the no drinking has made me more confident about things.
Plan this week is back to 60 miles. I'll do the session from 2 weeks ago (2k - mile - 1200 - 1000 - 800 - 400 - 200) all off 2 mins. I'll work out target paces but this is the push session so needs to be target pace. Thursday I'll do the 10 x km off 45 again as that was a good one. Saturday Park(long run) and I should be able to roll around recovery for the rest of the week.
Looks like 0 - 3/10 - 8 - 3/10 - 6 - 12 - 8. No major plans this week in the diary so finger crossed it'll be a chill way to hit miles.
Looking ahead now, I'll def have a nice 2 week training block then I have a race week. I'm away in Tenerife not drinking end of the following week so I'll be able to have a chill week with some sessions and speed and then makes sense to eye up a track race probably first week in May. Timing wise that will leave me a 2 week block leading into Mid-Cheshire.
Target Paces
As a 15.59 runner my target paces need to be -
5k pace = 400 - 78 / 1k - 3.11 / mile - 5.08
10k pace = 33:10 / 1k - 3.20 / mile - 5.20
Current Paces
Important difference!
5k pace = 400 - 79 / 1k - 3.18 / mile - 5.18
10k pace = 34:10 / 1k - 3.25 / mile - 5.30
Session day. Legs feel good. Hmm, standard operating proceedure is to feel shite when I wake up feeling good lol. Plan today is solo Eddy. Paces will switch current to target and see how that feels.
2k / mile / 1200 / 1000 / 800 / 400 / 200
Session - warm up and feel pretty good. Into the session and start what feels like right effort. Through 1k in 3.23 and lift it slightly but suprised to see 6.44 at the finish. Walk back and start on 2. Feels pretty relaxed for the mile, just don't feel 'in it'. Through 1k split and check way past it and see 3.17 !! WTF was actually 3.14 through km. Last 300 of this rep feels really hard work and finish up at 5.16 for the mile split. Pretty battered after this and already I am mentally really struggling. 3.30 recovery as I need to get it done and that mile was way too quick. Feel pretty relaxed through km on the next rep, last 250 is a drain but through km in 3.17 and through the long loop in 4.07 so still pretty decent. Only have 1km, 800, 400 & 200 left and the recovery compared to rep time is massively improved. Start the km, go through 400 in around 75. I am flying. Stop at 500. Just pull the plug.
Basically cannot be fucked. It's so weird that after boozing on Saturday night I just have a motivation black hole, right when I am doing my best sessions. It's mental, I am flying and I should be absolutely buzzing and nailing the rest of this session but I would rather be elsewhere.
I am absolutely done trying to drink and run together. The booze has to go, it is just not working. So annoyed with myself. I should be 10 feet tall after this. The rest of the session was easy i just could not be bothered.
Surely can't be long before I feel normal again? I know I had already told myself that I am knocking the booze on the head but this 1,000,000% calls it.
Cool down, force myself through that. Ankle slightly sore afterwards but zero on the session. Starting to eye up the Megablast as possibly contributing. I'll put them on ice for a few runs and see the outcome.
Session paces were - 2k - 5.22/mm / mile - 5.15/mm / 1250 - 5.20/mm / 500 - 5.05/mm
Absolutely flying. 5.3k at 5k pace I suppose I can take that from it at least but I can't carry on trying to crack 16 with this mentality.
Run 2 - added in a shakeout. 3.2 miles @ 9/mm really easy just to get some volume in. Wore the Vomeros and think they may be more stable.
Ankle / foot - is coming together. If I do the rehab and stay sensible it looks like I'll be back to normal. Not 100% on hitting track yet but at some stage I'll need to. Adding in plyos and balance will probably help as it's a stability issue. I'm not overly worried as having done 3 good solid run days with 2 sessions it's surviving.
Physical shape - I am flying. No two ways I am hitting a good spell. Run form is bouncy and I'm hitting really good paces without dying. Everything is trending towards that 15.xx 5k shape. Aside from the ankle / foot I don't have much concern right now with niggles. All paces are trending down and I'm hitting 5k pace and very close to it without a huge effort and rolling well whilst doing it.
Mental shape - this is the concern at the minute. All from booze, I am low and I need to recover from it. I have no doubt I will but it's frustrating none-the-less.
Wednesday
Legs feel less battered than usual. Still not 100% on the foot / ankle but plan is to roll out with 8 recovery today.
Feel mentally better, less fog today around the head so fingers crossed back in the game.
2 weeks until Battersea so looking like good timing if all falls in to place.
Run - headed up for the Maddingley loop. Wore Vomero to see response in those. Outcome - definately fine in them plus straight lines! Few very slight noises and some ache in the left foot ?! Nice run though, very relaxed and just rolled out.
8 miles @ 8:05/mm. HR little high but expected as felt tired. Nice run though.
Thursday
Session day. Legs feel recovered, getting that 2 day to fresh thing going on. Bit more time and I should be able to roll out ok the day after a session.
Plan is 10 x km off 45 on the busway. LT1 so It'll hopefully be 3.40-3.45 feeling good.
Session - hit the busway and roll out in the DNE3s. This shoe is much more stable and I feel like it gives me a better platform for my foot.
10 x km off 45. 3.44, 3.44, 3.43, 3.45, 3.44, 3.41, 3.43, 3.38, 3.37, 3.33
3.41 avg or 5.56/mm
Struggled in the wind at the start, just taking a few extra bpm and it bit on the last 3 reps. Good session and working hard into wind is probably right thing for me but would have been a lot easier on a better day.
Good workout and main thing was the foot was absolutely fine. Just have to keep the rehab going from here to give myself a chance of hitting track workouts next week.
Run 2 - shakeout 3. Legs felt better as it went on. Glad I did it as needed to get miles in so that Sunday can be pretty chill.
Friday
Weigh in 63.6 kg.
First one for weeks and bloody hell 10 stone flat !! That is lowest I have been since probably 2000.
OK, from here the times I want to run should be very much doable as there is so much less mass to move around!
Plan today is a recovery 9 with John (well, 6 with John). My legs feel good this morning but there is some fatigue in there so the aim is to just bank time on legs and get them nice and fresh for tomorrow.
Feels like getting on top of 60 per week is going to open the door. Need to stay honest on rehab and stop anything developing but I honestly think i am turning a corner. Almost afraid to think about it.
Battersea on 22nd is starting to get locked in. Long range weather looks A1. Get a time there and I am home free and can focus on a big race at Mid Cheshire and then target that sub 9 for 3k which will be my career defining run!
OK, again don't get carried away - sensible head on and stay honest.
Run - recovery run to Johns and then cafe and back. 9 miles @ 8:30/mm. Little tired but legs better than usual and wasn't sure i'd be able to do the full run today. Hopefully recovery continues as-is and tomorrow is better as per last few times.
Training and weight is bang on the money right now. Hopefully after the last little blip I can sail through to Battersea (need to book that today) and have a real crack at a decent 5k. Feel fit, I like that feeling when my legs pop even when I'm tired.
Long way to go but so thankful to get here after what I had to endure last couple of years. 24 weeks now since starting from scratch.
Saturday
Long(park)run. Early start to drop Sawyer in. Feel pretty tired but get to Buggys feeling OK. Jog down to meet Dan but he's not there so back to start. 3 miles. Into PR and run with John at first (6.54) then move towards Dan (6.24) and to finish (6.22). Jog the usual long loop for 7 miles @ 8:05/mm.
HR is really good for all of it but feel beat up. Quads ache and everything is a little beat up and tired. 62 miles in last 7 days and 53.1 so far this week. Possibly under fuelled for today's run but 13.1 bagged at 7:38/mm for 133 bpm.
the Megablast I think are dead now. 415 miles in them and they felt really flat with no return at the end of that.
Recover now. I'll get 7/8 in tomorrow to round out the week. Next week I'll prep as usual and then head into 7 day taper from Thursday. I tried this for indoors but got I'll but hopefully it'll deliver fresh legs to the start line on the following Wednesday!
Not sure I'll be good for rehab today, feel very tired although after eating considerably less beat up. Actually did the rehab in the end - good boy !
Planning to get ready for Battersea
So - I am pretty fried. Training is good, it's been a good block since last Saturday. Miles have built up and I've had a couple of sessions. I should be reset by Tuesday as I'll go easy and shorter than average tomorrow and rest Monday. I don't think it's worth taking a punt at this stage on pushing from there. Next week will go
Mon - rest | Tue - 3 & track session | Wed - 8 recovery | Thu - 13 long | Fri - rest | Sat - Taper session | Sun - 5 & strides | Mon - rest | Tue - 5 & strides | Wed - race
The aim will be pretty disciplined and to target 16.15. It's a safe place to start and a really good progression. It's an opportunity to go quicker and if it's not right I shouldn't explode from there.
Since last race I have gone 60,60,30 and it'll be 60 and then 45 as I taper in. If all goes well it's money well spent !! I feel like at 60 I am writing cheques my body can just about cash in for 7-14 days but longer blocks would be too much. If I can adapt it'll be perfect but off 2 sessions I feel a bit limited on energy.
I do feel really good in general. I have that pop but I am on the limit especially when it's windy. Friday 9 miles would have been much better at 5 tbh coming off a session.
It's a build week though and the plan is next week to really feel the adaptions all the way up until race day. I should feel better and stronger each day now.
Sunday
Up and lots of chores in the garden for house viewing tomorrow. Run plan today is an easy 7ish miles. Not 100% on route but will probably venture to Fenny and do the old DC route and just roll around. 135 ish bpm nice and easy to round off the week. Tired but not crazy tired today, feel good. Like I've built well and my body is ready to adapt to it. Guess we'll see next week.
Run - headed to Fenny and did 7 @ 7.30s. Nice and easy just rolling. Legs are ready to rest and recover. HR was good (136bpm).
60.3 miles for the week. After backing off last week that's a nice build. Struggled from Friday to recover from Tuesday and Thursday sessions but got the work in. Saturday was a real slog, definitely have that progressive overload going on.
Sunday today so rest tomorrow and then a short build into next week. My legs have responded really well to rest so Tuesday I am hoping to see good legs for the session. From then onwards it's moving pretty much into taper for Battersea.
Fitness is really high right now. Weight is low. Just need to stay healthy for the next 10-11 days and then execute.
Coming off a really good block of 4 weeks (minus the foot issue) but I have to say confidence is high and I am moving well.
60 miles per week with a vo2 session & a threshold session is a big ask. I have to say that I am still not quite ready for it. If race goes well I will persevere but I feel right at the edge here!
Next week the plan is confidence. Each run should be filling me with more confidence to race well and From Thursday onwards my legs should just feel better and better all the way up to race day.
Monday 13th April 2026
Rest day. Feel pretty good today but that underlying fatigue is just there. Legs feel good, I actually feel that old tingling sensation that things are happening. Good !
Full rest today. Eyes on the prize. Had a great block up until now (aside from the foot issue that stopped me racing last time) and reality check is that I should be better prepared than last time to attack 16.15.
Everything from here is about cracking into the 15s. Not seeing beyond that until the job is done. Debating on having a massage on Monday - will decide in the next couple of days.
Tuesday
Up and atom. Last big session before race today. Legs feel good, right foot / ankle still a bit hmm but will warm it up and see how it responds. Will shakeout this morning and hit track tonight and fingers crossed nop response so I can continue into this track season.
No idea of session tonight but hoping for something 5k / 3k rather than 1500 / 800 !
Need to get back on diet plan today and start to eat cleaner leading into race.
Run 1 - easy shakeout. 3 miles @ 8.39/mm. Feels 'leggy' but expected after a big block and a rest day.
Session - 6 x 1km off 200 jog @ 5k pace. Warm up and feel a bit meh. On track tonight, decide it's worth the punt to see how ankle responds.
Outcome - ankle is absolutely 100%. Left hip flexor / piriformis a little tight.
Aim for the session was 3.15s through the card, target 5k pace. Session went 3.14, 3.15, 3.13, 3.15, 3.13, 3.13
So, success in times. I felt absolutely flat as a pancake though. Zero bounce, just very much a graft session and struggled to move well. Pace felt absolutely fine tbf. It's always tough solo but I was hitting pace without pushing hard but my legs just felt bleugh. A good bad session !
HR wise, first rep was very low. 2 - 4 was stable at 165/166 bpm. Last 2 reps 167/168 bpm so overall HR was in the right place. I think off fresher legs and probably some company I would be happy to call that 5k pace.
Recovery was a little longer than target (1.50ish as a pose to a strict 1.30) but that was mainly psychological. By about 90 it had dropped to below 110 on all reps so would not have made much of a difference.
Tough one, legs just didn't feel fresh so that's something to look at going forward. However, comparing that to 2023 (pre-Battersea) I had considerably more recovery (extra 40+ seconds) and went 3.13 (4x) then 3.12, 3.08 with HR in same range for efforts but starting at 94bpm as a pose to 106 so would certainly compare favorably.
Long story short - yes good work and a decent session but just wasn't feeling it.
Wednesday
Wake up after a good sleep. Left piriformis / hip area feel a little achy so work on activating that pre-run and just see how that goes. Not looking for heroics now as I'm pretty much in taper mode and the name of the game from today is to deliver the freshest possible legs to the start line in 7 days.
Plan is 8 recovery BUT I'll be sensible on that.
Headed on the Maddingley loop, legs and body actually feel more recovered BUT few grumbles in left hip (piri and flexor). Decide to drop to 5-6 miles recovery as no point pushing things this week. Still on that knife edge!
5.6 miles @ 8:46/mm @ 127 bpm.
Need to do rehab, some rolling and release hip flexors tonight. Plan calls for long run tomorrow as I head into taper proper!
Thursday
Taper time! So, ideally I'll do my 7 day taper this week without having to can the race again lol. Plan is today to do my long run. 12/13 miles easy. I'll probably head to St Ives and do the Huntingdon -> Goddy loop as it's not been done for a while. Can't think of many other better options solo on a Thursday morning!
Legs feel better today, more rested. Slight concern still with hip area but actually feels OK after rehab yesterday so maybe that's the answer (duh!). Will run in Megablast today but def feeling that I need a new pair.
Run - 13.2 miles @ 7:18/mm @ 142 bpm. Body started to feel better as it went on. HR under control, never got over 149 bpm and felt pretty relaxed. Don' get me wrong, still felt Tuesday session in the legs but recovering pretty fast and main niggles did not play up.
Probably run 5 easy with John tomorrow and then rest Saturday and taper sesh Sunday (due to life). Legs coming back, fastest I've pushed a straight easy long run for a while.
This is the same taper sequence I tried pre-indoor mile and failled as I got ill on the Sunday!
So far in 2026 I have tapered 3x and raced once !
Hoping my woes are behind me. Close the gap to sub 16 ad once the biggest target of the year is ticked off I can actually have some fun racing!
Friday
Run - 6 miles very easy with John and Andy. No HRM today as battery flat but legs improved again. Body feels good. Need to stick with rehab and eat a little better but no reason not to get excited by Wednesday from here.
Plan now is rest tomorrow, taper sesh Sunday, rest Monday (massage?) and 5 & strides Tuesday.
Wednesday race is more businesslike as it's about running 3.15s through the card and seeing if training adaptions are happening since Podium. I am pretty confident on good legs it'll be fine but I am not panicking about a complete disaster at least lol
Do not think I will be gunning at 16 flat ... yet. I mean, you never know, BUT the plan is very much disciplined 3.15s and see the response at that pace. Hopefully I'll get a view of whose running and target someone good at pacing.
Saturday
Rest day - taper total rest. Plan s for the legs to be 100% tomorrow and relax the taper session. Compare it to previous one brfore Podium - i.e. go a little easier that the last one I did and see how HR looks at same paces.
Session will be 2km threshold, 4 x 400, 2 x 200, 1 loop threshold. If I start too fast I'll switch to 1 loop threshold on first rep as I have 24 hours less recovery than the last race.
I'l also give the Puma DNE4 a whirl and see what they are saying. Can't see me choosing them as a race day shoe but you never know.
Sunday
Taper session. Legs feel good today. Still feeling a bit nervy but guess thats lack of racing (only 1 in 2026 ffs!).
Session - standard 2km thresh, 4 x 400, 2 x 200, 1 lap tempo.
Paces - (I dialled effort back a little as a day closer to race day than usual due to life) - 6.57 (5.33/mm) - 74/75/74/74 - 34/33 - 4.21 (5:37/mm)
Pleased with that. All off 2 except the last tempo. As I am racing on Weds I wanted to take more recovery. Little bit windy today and still have that 'leggy' feeling but rather have that in sessions and clear on race day!
Puma Deviate Nitro Elite 4 - box fresh and felt amazing on the session. Firmer and lighter than the 3s. Think they are a good race alternative and I'l def do something fast in them. Ideal track shoe as the streakfly just seem too aggresive but we will see.
44.8 miles for the week. Extra rest day and easing back from Wednesday leaves pre-race week on a Weds race shorter than usual BUT the idea is the the legs improve daily from Tuesday after the session and that is happening.
Focus now is on improving diet and feeling 100% healthy and ready to go on Wednesday night.
I feel good, 16.15 is a solid target that is tough but not unrealistic. I shouldn't be far off that in either direction and that's a great stepping stone. Not going to massage or any of the other pre-race rituals for this one. Did all that last time. This is a pure business like race. I have a plan to execute and all I am focussed on from now until the gun is - delivering the best possible legs & getting my brain ready to execute the correct race plan. No dream big, no prayers just arrive fresh and motivated.
My pre-race thought is to take myself back to September last year. Trying to run pain free around the MUGA in Cambourne and failing. Admitting to myself that the likelihood of myself ever standing on a race line trying to run quick is over. Be happy and motivated it's here because one day it won't be.
Monday 20th April 2026
Race week ! Rest day today. Feel good, pretty relaxed and body feels fine. Lots going on over next 2 weeks so plenty to be excited about and the first thing is a race.
No rehab from now, I will do mobility and rolling daily to prep. Race wise I am very much seeing this as business. Purely a sighting race to make sure training is working and I am looking forward to getting back to it on Thursday and building to Mid Cheshire in May.
Tuesday
Pre-race. 5 & strides. Legs feel good today. Rolling nicely. Legs are getting delivered, just need head to arrive in 1 piece now. Business like, get my race routine ready and prepare thoroughly. Exciting!
Wednesday
Race day! Good sleep. Everything checks out well. Do standard run to the end of Caxton End and back. Little steady to wake the legs up with 3 x 10 sec strides. 1.17 miles on the Garmin but add an extra jog at the end without watch to know I cover the 1.35 I usually run (crazy how race rituals creep in). I wasn't going to shakeout but looking back it's a regular thing on evening runs when I have run well so no point upsetting the apple cart.
Race - standard Battersea set up. Eat correct, head via train, jog down, warm up, race, come home. I'll do full detail below but the outcome is 3rd place, 16.28 (again) 165 bpm avg.
Detail -
Food - Breakfast - 3 eggs, 1 toast. Snack - banana, strawberries, blackberries. Lunch - beans, cheese, jacket potato. 2pm - coffee. 4pm - Rice Pudding (3 hours out). 5.30pm - Red Bull. 6.25pm - Gel.
No GI issues, really well played out. Did not feel full or hungry.
Taper - perfect. Legs felt amazing. Would add in massage for A race 2 days out but this was always a B race with full taper.
Runthrough Battersea Park Chase The Sun 5k - Start at the front. Make the decision early (knowing that it will be a bit crazy) to settle back and relax the opening 0.5km. Once the crazy fast starters settle back there is 2 off the front, guy in front of me and couple of ladies around me. Relax 'up to pace' which actually is the case rather than slowing down less! Started at about 3.20/km and worked up to 3.17/km so very subtle.
Through km split in 2.54 - way, way off - I have only got race time on Garmin now so no pace or hr data and obviously o splits haha. Guy next to me in 3rd (with me) beeps at 3.17 through km so I know that it's not quite fast enough.
I settle in to this pace and feel really good as my lactic levels are not going crazy. Course is obviously empty at this stage. Around the top, it feels to pass quicker than usual mentally. The bad camber part (~2-300m) feels bad the in Puma R3.
Miss the 2km split but make the turn on to the home straight and already seeing backmarkers for the 10km race which started behind us.
First time I check Garmin is roughly at half way and see 8.11. It's close tbf.
Up towards the 3km split we have wind behind and I feel really, really good. From 1km up until 3km I feel like Ihave been holding back.
3km split in 9.23 so again way way off.
Get a lot of back markers now from here all the way to the split at the finish tunnel.
Have to make a few moves and at around 4km (marker passed in 13.17 so slightly off but long) start to feel the effort. Tbf hitting the 5k race graveyard this late is really good.
Stay really wide which is annoying but it is what it is. Everyone has the right to share the race course!
Around the last turn I am really just trying to stay focussed. the guy ahead of me (a V45) has been 5-10 secs up from the first km so I am just tracking him. The leader is well off the front.
Pass the start in 15.47 so I know it's around 3 miles and I'm just working hard to the finish without doing anything crazy.
Finish in 16.28 for 3rd place.
Overall, I am really happy with that. Frustrating not to Bubka even a small seasons best but to be honest that was a much better race. Pacing was insane. I averaged 3.17 per km and that was my first split and I think I probably did 3.16-3.18 the whole race. On Garmin I have 5.19, 5.16, 5.19, 5.17 (.12) which is crazy.
Considering the traffic and weaving around that's pretty much a negative split. I also ran it solo from km in and only ran maybe 200m of the whole race actually settled in behind and drafting. It was windy too. Lots to be positive about. Also, the reality is that I wanted to run 3.15 per km and with all that against me I still managed 3.17!
The important thing is that is shows me I have this pace nailed. It wasn't a day from the gods last time, I genuinely am in 16.2x range and that pace actually feels good.
If I want to get quicker then I just have to race more. I don't think training needs to change AT ALL. I just need to be racing every 3-4 weeks with probably a B race and then an A race. I do like doing [same week] recover from race [2 weeks] full training [1 week] taper as it gives me better chance to progress but 2026 has just been limited with illness and niggles.
I just can't be disappointed with that even though it was not what I came for.
Thursday
Did not sleep amazing (as expected). Busy day today, off to see Matt Rife tonight. Plan from here is full recovery from the race so today and tomorrow will be shakeouts and possibly a session on Saturday morning before a long run on Sunday.
Today I will take what I can get. Right ankle was sore after that camber and swerving in the R3 last night.
Run - wore the DNE4 as they are super stable and ankle was good. Think Megablast would maybe have caused some aches. 5.75 miles @ 7:59/mm for 130 bpm. Moving well, probably my best recovery run for some time!
Compared to last Wednesday was 47 secs / mile faster for 3 beats more and less elapsed time lol. Taper does bing on fitness!
Mentally in a good spot run wise. Out tonight at the O2 watching Matt Rife. Will run easy hour tomorrow and the plan is to run threshold intervals Saturday early (as I am out officiating) and long easy on Sunday to conclude the recovery from the race.
Couple of busy weeks happening so it'll be a mixed build up to Mid Cheshire but I have to say I don't feel like I have started full training yet which is really positive.
Friday
Out to see Matt Rife last night at the o2 and stayed over. Quality evening. Hardly drank so up early to run 4.5 miles around Grenwich Peninsula. Nice and relaxed, got a few photos and averaged 7.42 which included a few stops.
Will double today & do rehab. Tomorrow is a long day officiating so I'll do a session very early after dropping Sawyer into work. Sunday is a long run with the boys and watch the end of London marathon on the tracker. Happy days lol
Saturday
Early start and attempted a session after dropping Sawyer off at work. Plan was 6 x miles off 60 at thresh which quickly became 5 due to needing to get to Bury to officiate by 10!
Warm up went mega well. Was around 7.10 pace absolutely shuffling along. Qick pit stop and into first mile. 6.06/mm pace feeling very much bleugh. HR was crazy low but I just felt flat. Into rep 2 and hit 6.02/mm feeling again pretty flat. Did one more and hit 6.09/mm. HR across all 3 reps was low - didn't barely tough steady effort. But I just felt flat and heavy, jsut too early to start doing productive work. 2 mile cool down at low 7s. 6.2 miles @ 6.54/mm including the 2 x 60 sec walk breaks! Obviously in good shape but no point pushing anything right now as I am still on recovery duty post race!
Officiating all day in the sun and couldn't be arsed to double. Planning 15 tomorrow but anything over 12 will be cool. Race week so not fussed on pushing too hard. One more easyish week next week and then it's all systems go for Mid Cheshire build !
Sunday
Marafun day! Meet Dan & Rich at busway and plan is very easy 15 miles. 15 @ 8:34/mm @ 128 bpm. Not a lot to say, great fun, legs feel pretty decent (although lot of time on feet - longest time run for this block) 2hrs 5 sec.
50 miles for the week. Taper in -> race -> ease out. Race went well, was best race so far and felt unbelievably good for 3.5km. Pace was unreal consistency and just shows that I am absolutely on the right path I just need more time and ore races to start hitting the numbers I would like to.
I feel like I am in shape to run well at any distance now. Still feel fresh, there is a lot left in me !!
I will add in the next week to this blog only because I am away - and busy with shit going on - so Mid Cheshire block will officially start the following week.
So far this block has gone - 60 - 60 - 30 - 60 - 45 - 50 - last 2 were taper and race recovery so really happy with how I am keeping the work load. The 30 was obviously a taper / fail race so 4/5 weeks hit on schedule.
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