Monday 8th June - Sunday 15th June
Monday
Right tib is much better after sleep but still aggy. Messaged Ray to bin the race ff and plan today is rest and rehab. Most likely thing is to see how it is and tomorrow night just roll out a threshold session on the road.
Track may aggravate it so I just need to be defensive and see how it responds to less aggressive training. Possibly just not doing enough rehab whilst on holiday or just tight calfs but either way I'm not taking chances from here.
Checking po10 today and I am still 8th in UK v50 5k so on the edge of getting that England masters spot.
Felt pretty tred last week and I know there are several things I need to address this week so my check list coming in to 2.5 weeks out from race day is this -
Nutrition - drink water NOT fizzy drinks. Better GF snacks than sweets and chocolate - eat more calories. This will leave me feeling healthier and less depressed !!
This is my research today - I need to nail this side of training because I just default to shitty foods that leave me feeling horrible.
Strength - keep up rehab and add in plyo work. I am neglecting this. Obviously protect right tib for now but long term I cannot keep avoiding the thing I keep telling myself will get me the boost I need in the one area I am lacking !!!
This is it, this is the difference between me running 16.2x and 15.2x - I just need to find a way to address these two issues.
My mind is also drifting towards avoiding track racing this summer. After last week I do feel that as much as I enjoy the training and racing it's just not showing me the love back. I don't have a strong enough body to handle the load. I need to discuss this with Andy and maybe my training looks like 1 track session a week and 1 Norwegian threshold (or even try a double).
In my head right now I see something like this as a perfect week -
Mon - rest (strength) / Tue - shakeout & 6 x mile / Wed - easy hour & strength / Thu - track vo2 / Fri - 9 recovery / Sat - PR and strength / Sun - long
I think sacrificing an additional v02 session alows me to grow in to the week and have flexibility at the weekend to work around Jacobs schedule. I'll talk to Jake about this and test this week and then see Andy from next week.
I do think track work is just causing a fold out of the ankle though as it makes sense with how last year progressed. Will check my notes and maybe book in Tom for an MOT.
Long post for a rest day hey ?!
Strength
- Box Squat (1)
- Trap Deads (2)
- SL RDL (1)
- Split Squat (2)
- Calf raises (1)
- Chest (2)
- Tricep / bicep (1)
- Shoulder press (2)
- Booty Builder (1)
- Core finisher (2)
These are the 10 exercises to target at gym. Obvs pick 5 and do 2 x sessions per week PLUS at home rehab and hopefully that will build enough to get me stong. On top of this at home I do heel drops, knee steps & plyo (100 jumps) and that should be enough to get me somewhere over the next 2-4 weeks.
Mentality
Lets face it, I am struggling to progress at the minute so I just see myself as a road 5k runner becuase my main target is to break 16 mins. From there I will do road 1 mile races because that's the fastest way to get ranked all time. I do have a track mile/1500 in the books but right now I need to mentally focus on overcoming the training to move forwards. Almost there - but not quite.
Nutrition
Snacks. Good or bad I mainly eat - protein bars, crisps, choccy bars, sweets, nuts, cornflakes, toast. If I can eat non ultra processed shit I think I'll start to naturally feel better and healthier.
Trying Vilgain for protein bars, cereal and biscuits. If they work I'll see how that looks but possibly could be a way of snapping out of the food fuzz and at least I am trying something!
Rest of today. Spend day doing mobility, strength and stretch to try and get on top of this. I had simil;ar in December and 2 day break did solve it so lets assess tomorrow and decide on a plan.
Did my GYM plan today but strength room was shut so was a bastardised version but did do 3 x lowers and 3 x uppers.
Tuesday
Early wake up today. Sleep was OK but I do feel good. Poo is good, I think that I have sorted my gut issues out and drinking only water as a soft drink seems to help.
Mood is good.
Foot is improved but not quite 100%. Will do a threshold session on the busway so as not to aggravate the side tendons and see how that helps.
If I survive today I will have lost nothing but gained a huge kick up the arse.
I am again drawn to just rolling along targetting 5k on the road and staying away from the shorter stuff on track - at least while I still have these foot issues.
I do need gym work to address the issues but I have to admit to being much more motivated to hit 1 x quick session per week. I fuckign love doing 1500 training but I am not sure it loves me back.
Moving forward I will do the threshold stuff once per week on the road and the vo2 on track Tuesdays. That leaves me with freedom at the weekend to get a long run in on either day and then anything I fancy on the other day so hills or parkrun tempo or anything that I enjoy really. This plan really will help me springboard from 5k up whilst still giving me some headroom to run an ok 800 -> 3k.
Protect the foot -> get the supporting work in -> eat healthy -> train relaxed
I do feel like knoicking off the 2nd track session will allow me to run 60 ish ftw so maybe that will work? Lets see what happens.
Session - 6 x mile with Dan but off closer to 90 (waited for Dan and then did a minute together). Windy AF today, tail and then head. 6.02, 5.55, 5.45, 5.50, 5.50, 5.56. 5.53 avg which is a surprise but was tough coming home. Was pretty much at LT2 for last 2 reps. Held sub LT1 for first 3.
Decent session and the main thing was that the ankle did not hurt. Small wins.
Run 2 - went to track with J and ran the warm up and cool down as shakeout
12.8 for the day. Decent miles and feeling good. Def getting over the bump in the road, now it's time to lock in for the big prize.
Wednesday
Up early to run with J but his legs are battered and called a rest day. I'll go later and see if I can liven my own legs up!
Feel a little beat up but mentally good knowing my foot isn't bad. Plan today is a very easy recovery and I'll hit up a flat route to give my legs the best possible chance of rolling nicely.
Few chores as a house viewng.
Feels like I have stopped the rot. Need to get my mindset back to being a sub 16 attempt rather than feeling like a non runner fraud.
Yesterday session I clipped along nicely, just need to take that mindset back into training and get back where I was pre Mid Cheshire. I am not unfit, I just need to wake the fuck up !!
Plan today is to learn properly how the meta glasses work and start getting some content out there!
Push action button - photo
Hold down action button - record video
Hey meta - record a slow mo video
Hey meta - start a hyperlapse
OK, so I downloaded TikTok again and created a video with a bunch of hyperlapse and videos on the glasses. It was a pretty cool project tbf ! I'll see how it goes bunging up a bunch of run videos on Tokkers and see what happens. Not really out to become a content creator but just doing it for a laugh.
Obviously the journey and emotions are on here as they have been since 2012.
Run - 6.34 miles @ 7:51/mm @ 127 bpm. Got caught in a crazy storm and sat in Caxton bus shelter for about 15-20 mins. Also, trails from Bourn -> Caxton are unrunable! Felt good though, would have done 8 if I wasn't soaked but good miles yesterday meant it wasn't an urgency.
Thursday
Out last night with Ian D and Rich. Ate a buffet Chineese and not certain it was as GF as advertised as I am gassy and shitty this morning!
Legs feel pretty good though. Hoping to draw a line under fitness now and start to push towards Battersea in a more positive way. I am in good shape, I just need to relax and let the pace come in and gain confidence.
In a good spot to push on, mileage dropped to 51 last week but the consistency is really good and I seem to avoided any fallout from the sore ankle.
May switch to the DNE4 for tonight session and compare then to the 3s.
Wish Strava had a way you could click shoes and see what runs you did on them as not sure how I have 1/4 mileage on my DNE4 as DNE3 ??
Rainy as shit today and a house viewing so just fitting this evening session around life. The plan will be to just to roll out tonight's session (vo2 I am guessing) and then 9.5 with John & Jake tomorrow then I'll do an LT2 Parkrun with easy cd after Saturday (11) and long on Sunday (12) which should actually net me 60 for the week. That's the plan anyways !! I'll anaklyse how doing LT1 on Tuesday affects mileage, mood, fitness and overall training volume and contrast to last week where I managed 50 but with 2 quality sessions.
Have to say though, I am struggling to get out of bed at the minute.
Session - forgot Garmin so had to borrow Dannis! 5 x 400 / 4 x 400 / 3 x 400 off 60, 90, 120 and lap jog. Paces 5k, 3k, 1500.
[77, 76, 76, 78, 77] - [75, 73, 73, 72] - [70, 67, 70]
Went well, moving really well. Last set was good, I paced out Gabbi for a fast 400 on last rep and jogged it in so really surprised to see a 70!
Paces felt quick but manageable and worked my way in to the session.
Solid work, steadied the ship. Def what I needed, just keep operating at this paces and it'll happen.
Friday
Standard recovery 9 coffee and cake with John and Jake. 9 miles @ 8:33/mm.
Saturday
Early start to drop Sawyer into work. Plan was miles pre Parkrun, then a tempo 5k and then jog. Warmed up about 4 miles in and started to feel good. Parkrun was a solid hit out at 5:55/mm last mile felt a bit tougher but was under control. 11.94 miles @ 7:21/mm.
Sunday
Early long run. Wimpole Sundays a back !! 2 and a bit laps @ 7:37/mm (13.5 miles) some tasty hills but legs felt good this morning.
61.5 miles for the week. Really good week and the balance was just right. Running economy is getting better each week and I am def getting fitter. Not 100% sure how this will relate to a fast 5k but we shall see. I almost feel like this is the blueprint for a decent hit out over 10k right now.
The plan this week was to stabilise the frequency. Stop the wobbles and just get back to being steady with performance and mental side. Everything went well, each run hit the target and with no fireworks it was just steady effort across the board and hitting higher volume without constant fatigue.
This was a strength week, lots of LT1-LT2 effort (9.1 miles) and some Vo2 (3 miles). Hills will pay the bills long term so happy to restart Wimpole.
From next week I need to be clever how I approach things from Friday so I'll likely drop sightly over Friday - Saturday just to keep freshness high coming in to a race week.
Added 2 x strength sessions this week which is a good start.
Big positive is that my ankles are fine by Sunday so nothing holding me back there.
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