Returning from injury

Or the worlds longest (or maybe shortest) blog!

It's been 11 weeks now of on-off running attempting to overcome a calf strain and the finding the underlying issues, and then having a foot strain!

Sunday 23rd August 2023

Ran today, finally felt that the foot is easing up a bit. The peronial tendons have been aching, the tendons across the foot have been sore and I have a touch of plantar fasciitis. All on the right foot.

The plan for the next couple of days is to stay OFF the rehab work, just run easy and let the foot settle down. 

The rehab work is really working but it's annoying my foot. My calf strength and achillies stiffness is improving a lot. My plyometics are very low level but I am getting more and more coordination.

I see Ben in a week and I just need to stay on the plan and not go extra curriculum with it.

I am finally feeling that there is light at the end of the tunnel BUT I am cautious and I have been here before.

The plan this week is to stay easy running until the foot is 100% clear. Today it's like 80% and yesterday it was like 50% so big kick in form.

I don't see any races on the horizon. I'll hammer rehab work all the way now until I feel confident in that sprinting ability. I do feel the bounce though and noticeably no dead spot on right side today.

The mid term plan will be to run slightly different to usual. Something like Mon - rest, Tue - Eddington push session, Wed - Easy, Thu - rest, Fri - easy & sprint, Sat - long, Sun - threshold.

If and it's a big IF I can work this tendon spring THEN I'll go full on to improve speed through early winter. Once I can get the top end speed done I'll push on endurance.

But that's all a pipe dream. Right now I just want to run with zero foot issues.

Monday - Week 1

Golf early doors. 94 - bleugh. Hit woods well, better off tees just few mistakes and was awful out of sand. 2 steps forwards. Sub 90 soon.

Foot felt much better this morning. I think easing back the rehab is paying off. Will run again later and see how it is but all being well I really think I can get 6 days of easy runs in this week and start to see some progress.

Have a weird rib issue - seem to have strained a muscle under the rib on Thursday. Weirdly painful but doesn't stop me doing anything.

Running was painful. Frustrating as it was like a stitch. 4.6 miles @ 8.23/mm with John. Not enjoyable and Megablast over trails was not a good combo. 

Decided that I will try to break 60 secs for 400m and focus on that. I am sick of running miles and miles over winter but the speed is always the limiting factor. #Breaking60 and #Breaking80 is now the name of the game.

Tuesday

Golf early. Played more relaxed (i.e duffed first tee shot and just took a mully!) Shot 39 !! 2 doubles, 2 singles and birdies the last coming off a 2 hole par streak.

Really got my hands through the ball well today. 4 wasted shots hitting trees and my miss with irons was a weak and short slice. 

Plyos today, decided to rest from running as coming off 4 days in a row and it wasn't much fun yesterday. This rib is hillarious.

Breaking 80 - would have been close today. Actually just playing regularly now and focussing on slowing the swing down and shaking hands through impact is all I need to do consistently to get into single figures.

Breaking 60 - hmm, think I am much stiffer in the tendons and stronger in the calf but run fitness is very low. Lets build that over the next few weeks.

Also booked everything to get my eyes done. Roll on Nov 1st !!

Wednesday

Wake up after a decent sleep. Finally feels like my ribs are improving. That's close to a week. Was supposed to hammer down with thunder and rain but nothing. Ideally I'd have played golf but I think today I'll run 30 mins or so early, then I'll head to range and work on my long-mid irons.

Will do calf strength today, plan is to do Ben's work and test the iso holds. I'll also do back & bi from Anges plan.  It's looking like I'll hold off needing gym to do this until next week as the weight at home is gong to work.

The iso holds are apparently top thing for tendon stiffness. Push up into a calf raise with an immovable bar at the top and do 7-10 sec holds at 90-100% effort. 

Heavy, slow calf raises is what I have been set but I also read that very heavy eccentric heel drops are super beneficial.

Feel completely like a non-runner BUT the diet has been pretty good so weight isn't a real concern so I do think getting back to running with no foot pain and no rib pain I'll feel that buzz again.

Foot pain is almost non existent. I'll wait it out before I celebrate but hoping that this is a theme now.

It's end of August. I've missed another entire summer but in fairness I am still ranked 14th in UK V50 over 5k which is pretty shocking tbf. Sub 16 will be good for top 5 but Mid Cheshire coming up this Friday.

Plan is still to get rolling with no issues. From there I will build up starting with steady -> threshold -> speed but my immediate aim is still to crack 60 for 400m. Which right now seems about as crazy as trying to crack 16 for5k lol.

Run - 5 miles @ 8.08/mm @ 131 bpm. Rib ached at start but felt better as it went on. Foot was pretty good, no real issues there and as I went along started to feel more bounce in my stride. Def feeling that I am improving that dead spot. Can't wait to see how it goes with Ben as I think I am already seeing the benefit.

Strength - heavy slow calf raises (15kg + 15kg pack) then iso overload push into bar (4 x ~8 secs). Lets see how this responds.

No uppers or core as rib is still not right.

Thursday

Away today for anniversary break.

5 miles @ 8.02/mm @ 134 bpm. Slightly less economical but felt tired and started earlier.

Will do plyos later at Champneys.

Rib sore first thing and eased into run as it went along. Cannot push until this has gone and it seems in no hurry to fuck off. At the minute I am on for 5 runs this week at least so no panic stations just yet and have a planned 10 on Sunday so conditioning will grow at least. I'l aim to build the weeks slowly. Should hit 32ish this week and from there I'll build to 50. Once the rib allows I'll start doing the speed work but not before then.

No foot aches of note BUT I did feel a little fatigue in there from doing the ankle rehab this morning so just keep an eye on things.

Friday

Away at Champneys. Weights

Saturday

Run - 6 miles @ 7.29/m. HR getting to 150 bpm by the end :/

Felt a bit heavy and unfit but actually moving quite well. Just real lack of conditioning. Stuff under there for sure but it feels like I need to just get moving again to kick it back.

Plyos - did my plyos. Even though legs felt very heavy and sore. OK, much better at these now but right foot still has an ache deep in there so always watching out for that.

A new challenge

Potentially in the SCAA vets relay team so need to be back in 17 flat shape. At the minute I'd say 18.00 - 18.15 would be realistic so there are 4 weeks to fine around a minute. It expediates the timeline but I think it's achievable or close enough to. Most important thing will be a return to threshold which I was already planning this week. Build the long run again and off those 2 with a steady return to mileage I should be able to start moving well in 4 weeks. 

It'll also test the theory on tendon stiffness and running economy. Lets see how it pans out. Possible I won't even make the team but still not a terrible target to aim at.

Sunday

Weigh in 66.6 kg.

Long easy run today with Dan and his crew so be nice to close out a week in around 30 miles total and make the start of the return to fitness. No ankle / foot aches to note and rib is improving daily (although still there).

Hoping now that the body just keeps improving. Physio on Wednesday and really hope the work is starting to show. 

Run - 10 miles easy with Dan and Vishy. Felt a long way but was moving well and no aches and pains. 10 miles @ 7:54/mm @ 139 bpm. Not amazing economy but as expected - I am not very fit !!

S&C - 5 x 10 secs overcoming isos. 25kg slow calf raises. Back & bi and core. Very good work.

Going to need to be patient with this. Economy wise I'm a little down on where it needs to be but actually probably closer than I think. Maybe 18 flat shape already and it shouldn't take too long with some good eating and training. Just be patient, do the right things and it'll happen.

30 miles for the week. It's a start and on a positive note things improved throughout the week. Not quite there but need to tap into the conditioning. I am struggling with the load from strength and that's just creeping in but right now that's a necessary evil. 

Monday - Week 2

Golf early. Again, struggled to focus with the early start but nice to get out at least. When I play well straight out of bed I know I will be in god shape. 97 - ouch but few real fuck up holes!

Yesterday, post strength my left / right knee to wall was 9cm and 11 cm. This is significant. I am really feeling that this is working and just a focussed plan is paying off on this. If this is correct I am very close to being where I need to be. Ideally I'll balance these out over time. I don't actually need much more but it's a huge improvement on both sides.

Run wise I am feeling very confident. If I stick the lifestyle stuff the fitness will follow.

I have physio on Wednesday and I'm looking to see a) that I have been a good boy and things are improving and b) progress on the plan.

Thinking on things too I will now change and run hills as my speed work for this block. The block now is basically just getting myself back to running at full capacity (50 mpw on 5 days) and fitness coming into line with previous builds. Basically into sub 5 and sub 17 shape. From there I can start to target that sub 60 blot on my record and then things really open up.

Ribs improving still but not 100% and same for my right ankle. Everything is heading in the right direction and I hope that this is the start of a long and fruitful journey to some decent times at long last :)

Golf wise I do have 18 with an open group on Thursdya so really looking forard to that. Once I know the score for playing in open groups I'll get my arse together ro get a handicap!

Plyos - got these done. I do actually feel like there is small improvement on these day on day. It's stacking up, unlike previously I just need to keep going with the rehab and strength work - this is much more like the achillies. 

Tuesday

Weigh in 65.9kg.

Down to 10 st 5 lbs. Closer to where it needs to be. In order to hit #breaking60 weight will be one of the 3 areas. Achillies stiffness, fitness, weight. Get all 3 done and it's in the bag but I need all of these to be tracking.

Ribs slightly more sore this morning, bit weird. Was able to sleep on right side for first time in 2 weeks last night so maybe just that.

Plan today is to run 4 mile at threshold. First session in an age, no idea how it'll go but fingers crossed just a rust buster.

If I do run the masters relay at the end of the month I'll need to push on to 5k/10k effort next week but if not (hopefully) i'll stick with threshold development and hills to build both sides of the engine.

Golf wise - ordered a 9 wood - eek lol. I'm pretty sure if I can hit this it takes a lot of weak shots out of the bag !! Will sell my 5i and I should be able to now be confident from about 185 in and take those 7s and 8s out of the equation. Might hit 9 later if I can get a decent tee time.

Run - 4 x mile off 90. At Eddington, 6.03, 5.56, 5.54, 5.49. Tough as HR was just going lunar into wind parts but solid start. Paces correct for LT1 but just need the fitness lol. 

Not terrible. HR was 120 by 60 secs on each rep but just climbed very quickly due to lack of conditioning.

Will build this up to 6 miles 10k over next few weeks and get that recovery down to 60 as I start to relax. Really good start point just lots of work to be done.

Wednesday

Weigh in 65 kg.

Wow, good drop that. Was tired today so maybe session plus good walk at golf and eating better helps! That's that taken care of. The achillies is stiffening up and foot is starting to pronate so all I need now is to get fit and I'll be fast.

Physio today. I'll run 6 super easy and then rest day tomorrow. Be really interesting to see what Ben says about progress and response so far.

Physio - really good appt with Ben. Confirmation that the work is paying off. Achillies is stiffer and foot is pronating more. Knee to wall 9.5cm on both ankles is a big win.  From here we step up strength and plyo work.

Plyos - double taps on back for coordination. Pogos with leg up but lower and go side to side. Skater jumps side to side with jump across then up and then back across and up and repeat.  

Strength - keep the calf raises and increase weight (I now need to go to gym). Overcoming iso now at 3 secs max effort immediate power x 5 on each side. Weighted calf raises with slow drop and explosive push up.

The plyo work is still adapting to coordination but also increasing explosiveness bi-directional. The strength work is now developing explosive power to increase push off.

This is outstanding !! Exactly where I wanted to head with all this.

Will run later 6 miles recovery. Aiming low 130s and likely slower than 8.30 pace.

Thursday

Rest day today, absolutely battered yesterday. Legs have that very numb feeling that comes from overload. Rest today and fingers crossed see an improvement from tomorrow. I'll s&c later and start the new build phase.

Open golf today, this is what I built up for. Start playing with people. Bit nervous tbf as just been on my own for so long but hopefully the swing holds up!Might submit a card towards handicap as need to get that going.

In the team for the masters relay so now have a target to get fit for.

Golf - played the swindle. Great fun. 95 of whites. Struggled in wind, didn't bring food. Some good shots, some bad shots. Bad luck and some crazy good luck. Totally honest 95 so can live with that as struggled in wind and didn't make a single putt all day.

S&C - OK so trying the collagen supp before I do calf rehab. I'll stick to the exercises today. Go for 30 mins before training.

Feel tired today, def feel a 4 hour round over when I play solo and go sub 3 hours. Not sure but the plan was always 9 and then 18 but at the minute I'm playing so much golf lol. Next week I think I'll play 9 late on Monday and then do the 18 on Thursday (or Tuesday if it's shitting down)

Get this week done and in the books and then think about next week when we're away at Amsterdam.

Friday

With relays in mind and busy next weekend I will do shock therapy and hammer 4 days of endurance to build some conditioning.

9.5 today, 11 tomorrow, 12 hilly Sunday, 12 Monday. 

This block should allow me to start to build conditioning towards running a little faster in a couple of weeks and sessions should move to add in longer threshold with 5k work in there.

The relays team is bare bones so can't really hope someone fitter turns up haha

Did the 9 coffee run with John this morning. Felt leggy at the start but got moving. Accidentally stopped Garmin at half way so recorded as 2 runs. 135 bpm avg for around 8.03/mm so improving but need to stay easy on the hill routes for a while to build conditioning.

Will run back to back 12's this weekend (may be split tomorrow) and then same again on Monday should really boost my endurance. Keep the rehab going and stay healthy is all I can do now. This will be a big hard block up until Thursday and then Fri-Sun chilled as were away for a few days and bank all that good work. That will leave me about 10 days to sharpen up and pick up race fitness. 

21.36 last time on this course. That was 5.48/mm (3.36/km). 20.30 should be an upper target - that's 5.30/mm and through in 17.05. 21.00 looks to be the absolute worst I can run as a team medal (5:38/mm and 17.30) so I'll need to focus on this as a target and look to be comfortable at that effort.

Training wise this focus is just on getting to threshold at low 5.50s, running hilly as often as I can, sticking the rehab (it'll help) and getting some 5k pace work in. It's an intense focus but I can improve quickly as I am coming off a good pre-summer I just need to tap into it!

Saturday

Think I am out of relays but still very much a bench warmer.

Parkrun with Lola - 28.30 with her and loved every minute. Back home and off to Wimpole to meet Matt - first run with the kid since April. 6 miles @ 7.22/mm chatting. Loved it. 10 for the day.

Strength work done and dusted - new routine will pay off. Big time.

Sunday

Rolled out to Northstowe to do 10k tempo. Knew it would be a struggle as I'm unfit and carrying fatigue. 

Warmed up 2km at 7.30s then into the tempo in the Puma DNE4s. Rolled through 4 miles before lack of conditioing crushed me. 4 miles at 6.36/mm avg for 152 bpm and maxed out at 159 bpm (bang on LT1) then did 2 x mile in 6.25 and 6.35 both at 155 bpm with a max of 162 bpm (LT2).

Slogged out 2 miles at 8.40 pace to wrap it up.

Good session but lack of conditioing is glaringly obvious. I am working on that !!

As I am away in Amsterdam from Friday - Sunday I'll do a 7 day block of 60 miles which should turbo charge conditioning and then back off up to Monday and that should be a really good point to restart from.

42.7 miles for the week. 2 sessions of which both were a struggle. Hit 3 x core sessions, 3 x plyo and 3 x strength, 3 x uppers. That's really good numbers and once this block is done I should really start to feel the benefit. Fatigue is high but I am sure I'll get through next few days safe and sound.

Strength work is going really well. Plyos are adapting to coordination and core work has started. Next week will be a struggle but I should hit 45 miles which is on plan.

I will look at getting to 50 as full tilt and based on this week that should be fine. 

Monday 7th September - Week 3

Weigh in 66.2kg.

Expected that, have loaded up last few nights to make sure I get enough food in for this block to help with recovery.

Plan today is 12 long and get that over and done for the week as it's a weekend away and I'll struggle. I'll do the flat route and just try to roll out.

Weirdly my ribs are giving me the most grief this morning. It's either the core work or the lats work that's causing it as that seems to be what flares it. All on the back side now and not along the side of my rib cage. Frustrating, as it's been over 3 weeks now but at least I've managed to work around it so annoying as it is I can still get everything done.

Today is the hardest one of this block and possibly the entire rebuild as I am at my highest fatigue v fitness v ability to recover stage. Basically I am at the bottom of the pit. The next 3 days will be recovery, session, recovery so I should start to improve and then it's a crazy easy 3 days. I am pretty sure I will really have to suck it up today to get it done. Theoretically, from next week on my ability to recover should be much improved so I shouldn't feel as drained as I do right now again.

Fitness wise even though load is increasing, my economy is staying where it is. I do have a feeling that I am fitter than I feel but just lacking that base conditioning. Once things start to pick up I should be able to access better paces without much issue. Running 3.20 km pace on track the other week was fine.

Run - 12 miles easy. Got it done. Last 2 were pretty brutal but up to half way was actually moving well. That's the toughest one of this block bagged and from here it should feel a little easier, a little fitter and a little more recovered as it goes on. Not planning on going this deep against fitness anytime soon!

Tuesday

House viewing - a complete waste of time - so running around like a blue arsed fly first thing. Shit down with rain. Played 18 on the Swindle which only 5 of us wanted to play. Shot 94 with a few disasters and not really playing well. Consistent at that level tbf. Breaking 80 is a way off but the good shots are already there. Had a fucking 7 on a par 3 ffs so scoring wise it was always tough. Good bird on 14 at least.

Run - 5 easy with John just chatting. Tired after this morning. Def need a trolley, just to tiring walking bag and trying to run together on same day.

45.71 miles in 5 days. 9 as a session tomorrow and easy 6 on Thursday gets me to 60 for a rolling 7 days of this conditioning block and then its easy street for a few days to recover.

Wednesday

Slept pretty well. Just about getting through the train - recover - train cycle. Progressive overload is happening and I am right at the limit !! I feel OK today. 8 x km @ threshold on the plan. Tomorrow will just be easy make up miles to get it done and the conditioning block is done. 60 miles in 7 day but hilariously on the training diary the full weeks will look 43 & 45.

Need to think about racing at some stage to test fitness. I think that Battersea in October is going to be my most likely shot. As long as I don't have to do road relays lol. After the recovery block this week, next week will be fully standardised week of 5k plan and that gives me 6 days to see on the relays. 

As soon as the relays are out of the picture I will switch out to do hills on Sunday mornings along with weights as a super strong day to build speed. Sunday will be my speedwork day right up until I know I am running sub 60. Tuesday will be session day - either Eddington or Threshold on my own and then Saturday parkrun steady as a HR test and a long run make up. That is the bare bones of the running plan.  Golf will be Monday - Thursday.

Run - session was 8 x km off 60 -> 80. Felt absolutely cooked on the warm up. Just decided I had to grind this one out. Reps went 3.45 / 3.46 / 3.48 / 3.46 / 3.48 / 3.49 / 3.50 / 3.45 which is actually a little better than I thought I would do. Took the rest from 60 on 1-4 to 75 and then 80 for last 3. Just wanted to keep HR closer to LT1. Held max to LT1 until last 3 then went 161 / 161 / 163

Considering how fried my legs were this was a really solid session and shows that the engine is still really strong. For reference HR max was 160 on rep 2 so actually held it together for the remainder with last 1 being tough but inside that was strong.

Ground out a cool down to 2.5 miles to make it 10 for the run.

55.7 for the last 6 days and a very gentle recovery hilly hour tomorrow to get to way over 60 for the week.

Did my plyos that I missed last night. Feet tendons ache but to be expected after that.

Just 1 day of this mini block to go and then I am in recovery mode !!

Running economy is returning. That's exactly what I am looking for and the achillies stiffness will assist.

I need to go from 1050-1080 b/mile down to around 1000 to be in 16.30 shape so anything around 1020 will start to show 17 min form.

Next week I need to do some 5k specific stuff so lots more recovery and lots more speed. Considering how tired I was feeling today the results are really solid.

Thursday

Golf early. 46 - meh. Fucked 9th tee shot and missed a good change to score well with a 7. Playing more consistent, miss shots are playable. New trolley is a game changer.

Run today to close out a really good block. Very tired but just need to get it done at recovery. Will stick on some tunes and jog. It'll be a slog but fitness and rest are incoming !

Friday - Sunday

Amsterdam recovery block. Didn't really booze but still feel beat up when I get home!

Ran 6 around Vondlepark on Saturday am.

Get home and run 5 with Lola.

46 miles for the week. Really good hard - easy block although I don't feel recovered after a weekend away with Paul and Ness.

Monday 14th September - Week 4

Up and atom. This week the aim will be get to full tilt on miles. I think for now I will max out at 50. I'll also do a 5k session on Wednesday and long run on Friday. Bit of an adapted week to fit in Alton Towers at the weekend.

My ribs still feel rough, I am not sure why as I didn't run or golf but the strain under my shoulder is not going away. Think I need to stretch and roll this out now as just leaving it doesn't do much.

Run - went much better than expected. Moving really well. 7.5 miles @ 7.10/mm @ 140 bpm - 1003 b/mile which is lowest since July almost straight after calf issue. That's halved the gap to my fittest point indicating that I am probably in 17.15 shape or there abouts. Finished with 0.5 miles of 15 secs stride 45 jog x 4. Strides need to be done on nearly all easy runs now.

S&C - did my rehab exercises plus uppers. Upper 1 I will call this is shoulder flys, hammer curls and press ups. Press ups are standard, decline, incline for 3 sets total (1 each). Upper 2 I'll do shoulder, lats, back.

Decent day. Golf and maybe a gentle 5 tomorrow.

Tuesday

Golf - 85, best 18 yet by a long way (9 shots). Hit ball well, mistakes were made up for and made a few good puts from 4-8 ft.

Run - 4 miles shakeout. 9.04/mm HR seems way too high but after golf and too soon after dinner. Good to bank something though as it gives me Saturday off.

Plyos done.

Wednesday

Legs pretty beat up. Have done 4 days in a row. Last 2 weeks have needed to move things around so non ideal but we get through.

Plan today is to do a session. 4 x km at 5k then 4 x 400 starting at 3k and seeing how it goes for pace. This is a bit of a controlled tester just to see what things look like if I am called up for the relays.

Shortish session but will be good eyes on where I am at.

Ideally this week I'll do a threshold on Sunday whilst away but it may be something a bit shorter. Again, I'll eyes on the mileage. I am still building strength but keeping an eye on where I am in terms of 5k.

Feels like some sort of control is coming back into it now. Green shoots coming through in fitness. Still a way off conditioning but by October I am hoping that I have enough behind me to hit some races before my eye op.

I'll stick to sessions in the Megablast for a while whilst I settle. When you are not 100% fit it's a good idea to keep something in reserve to give hope !! If I can run 17.30 pace in Megablast then I know I'm likely a lot quicker on a good day.

Race wise, aside from road relays I'll likely have a hit out at the Parkrun that is on the same day. The I'd really like to get a couple of 5ks in October to get the most out of fitness before an enforced break. I'll also look at doing some 400m TTs as that should be fun to see if I can get that sub 60 and it's a dead rubber in terms of race sharpness.

Once surgery is done I'll likely take the week off just walking and then move to jogging for a week and slowly add in threshold and some 10k - half stuff and do a block of this. I don't think going heavy into speed makes much sense until probably xmas / after Valencia.

Looking now it looks like my best best in terms of safely navigating this eye surgery is build strength up until and then afterwards move to threshold for a minimum of 6 weeks post op (my birthday). I get the best of both worlds whilst not doing anything stupid.

British masters is a risky one but outside that I have nothing. I'd like to do Battersea 5 miles (which I can enter late) and the 1 mile on NYE but I don't need anything booked other than those.

Session - long warm up as I needed a piss but went so far out I needed another one by time I got done! Plan was 4 x km @ 5k off 90-120 and 4 x 400 @ 3k off long recoveries.

Ended up doing 4 x km off 120 and 4 x 200 off 105. Was absolutely fucked !!

3.32, 3.24, 3.24, 3.25 for the kms. 38-39 for the 200s and I was really struggling. Felt heavy and unresponsive from the off.

2 miles cd to make it 9 miles total.

Main thing was I ran in Megablast and they're probably not ideal at 5.30 pace. It's really good training and I'll stick with it rather than session shoes whilst I am building fitness but I doubt I'll get to 17.30 from here. Still need some work to get conditioning but at least I am getting some volume in at last.

5k pace feels a bridge too far right now but lets see how the legs recover for the next loop around to it. I'll likely do similar next week as it's an area I am struggling with.

Not sure I'll get my strength work in as soo tired aterwards. Might be negative. Eat well and rest up and hopefully feel better tomorrow.

Thursday

Lola's sweet 16 xxx

Run - 7.2 miles @ 7:57/mm @ 134 bpm. Very tired today. Pretty good numbers as I was on trails. Just feeling a little beat up as conditioning arrives. Going to be a slog to get there but it's happening. 

Not sure I'll make 50 ftw as tomorrow is supposed to be long and I'd like to do threshold on Sunday.

Golf - 9 holes scramble(ish) just hitting for fun, consistency is improving. Bit windy which affected things but overall playing like a 15ish handicap again. Once thse mistakes are out the game I'll be single figures.

Strength - rehab & uppers. Done and ticked off. I'll sleep well tonight.

Will most likely just do the 9 with john tomorrow but 12 is ideal if I feel good. Heading to Alton Towers for couple of nights afterwards so rest Saturday and Sunday threshold back at home or away depending on how I feel and timing.

Friday

Ran with John, knew I wouldn't be able to go long as still feeling tired. Just over 9 miles at 8 flat pace. HR was OK but just feeling tired. Off to Alton Towers for Lolas birthday so no run Saturday.

Sunday

Back home, slept pretty well and didnt go crazy with food whilst away but started session tired. Hoping that I was recovered enough.

Run - headed to Northstowe. Plan was 6 x mile off 60. Warm up was fine. Mile at 7.22/mm. Into session amnd immediately felt a tough head wind. First rep felt unsustainable. 2nd rep was horrific at the end. HR peaked at the end of rep 2! 3rd rep downhill felt like hell just battling. Honestly, first 3 reps felt like I wanted to quit running and took so much to get through. 6.21, 6.14, 6.11 but needed 90, 90 & 120 recovery after these. HR was OK - just got to LT1 but it felt so tough and these were downhill! On the turn it instantly felt really good. Came back in 6.04, 6.10 & 5.57 for a 6.10 avg on the session. Cooled down and right foot ached slightly so stopped instantly.

Plyos in the evening, really cba but not done for a few days.

45.8 miles for the week. Slight increase but feeling very tired. Book ended by best runs and signs that things are returning.

Golf - initial handicap in at 13.8 (15.8 minus 2 shots as only 3 cards in) so just about off 16 which is where I would like to be at this stage. At least now I can relax on playing and scoring and get into comps. Next week I'll play 9 Tuesday and 18 in the weekly stableford and use this going forward to get scores in over winter. Really pleased with how it's going. More consistent striking and better 'bad' shots each week.

Monday 21st September - Week 5

Testing week. Might still be in vets team but unlikely. I think I am down as a reserve and non complete team runner but I won't travel unless needed.

Plan today is to run easy and relaxed. Session yesterday so just banking conditioning.

This week I shall wind things down and Friday do a 400 TT and Saturday either the relays or a 5k Parkrun as a 5k fitness test.  I'll finally start to focus on speed work to try and nail that 400 before I get my eyes done.

Should hopefully see a pattern to a return to fitness off this month long block.

Absolutely no worries on miles this week, all about recovery and seeing the body start to take on those recent miles and efforts.

Last 2 weeks have been tiring but finally getting towards session ready.

Ordered a pair of Saucony EE3s so these should be more stable than last ones and will see how they feel on feet. Might do PR in them if I do it.

Run - easy 6 and felt really good today. Relaxed with low HR. Finished with 4 x strides.

Tuesday

Taper time. Legs feel good in that 'ready to taper' way. Little buzz to them. Few grumbles around lower calfs but tp be expected. Fizz tomorrow. Plyos later.

Session is 2k thresh. 4 x 400, 4 x 200, 1 lap thresh. 

Do not have HR data from last time but know rough paces and how much I need to back off considering I am a minute down on that fitness!

Will wear race shoes. This is acid test for me. I'll also get some good 400 data from this.

Reality is I don't want to travel to Aldershot to do a tough race in a non-scoring team. Know that's not the best team player response but I will 100% run if needed to make up a team and take a late call on it.

I think I'll be asked to travel to a non complete team but I don't think I'll be asked to run.

Golf later too. 9 holes solo so I'll play that with ideal clubbing in hand and see if I can live up to my new handicap.

Run - taper session - just.in.case. Warm up and feel crap. Into Pro 4s.

2km - 7.22. Feel OK, HR climbs to 158-159 by the end. 4 x 400 in 79, 84, 80, 78. 200m in 36. Can the session here as right post tib started aching on last 400.

Cool down.

Actually an OK session. Still feeling tired and not able to shake it off. Think I need to eat more maybe but on the whole fairly pleased. The 400s and 200 were where they need to be at any stage but the 2km was down. Struggling to push HR up much.

Take it as a win. Didn't risk the foot and gained some fitness.

Golf - 9 holes in 43. Much better consistency but few poor shots,. I f I stop rushing I may be half decent. Hit 5w 238-248 off the deck. I have the yards !! 3 x 3 putts cost me though.

Wednesday

I am in the relay team - as it stands. Roy pulled out so pretty much a like for like replacement. So, now I need to dial in.

I am not fit, but equally I am not in zero shape. Looking at the data I am better than I am showing based on HR.

First things first, sort my diet. No more glutening (I have not been especially good here) so getting on top of that by Saturday will be a boost.

Increase sleep. Early to bed, melatonin and get the recovery nailled.

Bring in my legs. They are pretty battered from the load. I have booke d a massage for Friday and I'll use Normatecs plus ease up the training from now.

Get organised. Kit, supps, nutrition, everything for on the day ready. I'll wear the Puma R3 as I need every second I can get here.

Target - 5.38 per mile gets me in 21 flat. That would be very nice. Big stretch but not a million miles from where I currently am. Based on racing well against target this year that's in a realms of possibility but a big ask.  21.30 is 5.46 pace. This should be the back up. I did 2km in 5.51 avg and HR only got to 159 so I am hoping that I have more to spare although that was pancake flat.

Thursday

Up and atom. Had to switch out run yesterday so today after golf I'll do a pretty easy 30 mins with some strides.

Golf - playing in the medal. First round with a handicap so this should be fun. Off the tips and in the swindle for the money. Journey to single digits!

Humbling experience. 4 blow up holes cost me 12 shots. 98 carded and it wasn't even close. Some great golf but ultmately some awful shots and some unforced errors cost a really good score. Learning curve!

Run - needed to do an easy + strides. Testing out the new Sauconys and they are mint. HR was lunar but 2 miles @ 6:40/mm some strides and then 2 miles @ 6:27/mm feeling easy and relaxed. The shoes are in for Saturday as the cushioning will work well on my legs.

Running after golf is tiring! Hopefully not having to do this soon once I get some stability in my training.

Friday

Up early for Sawyers endoscopy. Ran after and was super tired so just hit 3 with no strides as a shakeout. Should have rested. Fatigue through the roof. 3 @ 8s with HR far too high for pace.  Haircut and then a massage from Jenny. Ate LOADS with a plan to just fill up my glycogen stores and then melotonin sleep for 10 hours!

Saturday

Give myself a lay in. Feel much fresher today, big sleep really helped. 

Today what I need is my legs to come in and an increase in fitness. I'll streamline everything to give my body the best possible chance to get a solid 6k out of itself.

No shakeout early doors, take it easy on warm up and tempo. Fill it with goodness and energy and hope that I am able to hold some kind of pace.

I know that the realty is the hills will be the energy killer. I'll wear the Saucony as they should give my legs chance to not deadne on the downhills but pace management will be critical today.

My plan is to get to the first mile with HR around 165 bpm. Mile 2 is mainly uphill so HR will climb but try not to go over 170 for much of it. Mile 3 will just be holding that effort at 172 which will be my limit and then relax on the down hill half and push the uphill finish for the last 0.7.

If I start conservative enough in mile 1 the reality is control the uphill pace and recover then push the bottom half of the downhills. Ade ran it well last year and evened out his pace. HR was consistent with an err to recovery on downhill and only increasing back on uphills.

Aim is 165 -> 168 -> 172 -> 172 as long as possible !!! 

Godspeed Daz man !!!

Run - OK, sp after a long journey 3+ hours we are racing. First time since mid Cheshire!

Andy hands over and the plan is to keep it super chilled up the first hill. Get to the top and it's feeling right. Recover the first downhill and super dialled in. Ease down to the first mile and the only check I make all race on the watch. 5:37/mm and 164 HR. Up the steepest hill and I take it easy but feel strong. The drag up to the gate to come back in goes really well and I am holding back. Sharp downhill and to the bottom turn and I know that I have a mile uphill now. Pass half way feeling good. 10.35 for the lap on the segment so very good.

This is the hardest part to get back to the top of the hill. HR is up to 171 now so I am just trying to maintain (not checking but it feels that way !!)

The drop down to the bottom of the hill is all recovery although I am pushing effort the whole way.

The big hill again goes well and I have a few people around me.

The drag across the top I am counting down to the turn and the steep downhill I know it's all over from here! At the bottom I make another overtake and then have someone to catch and hold. The last turn is all uphill and empty the tank.

Hand over to Mig who has a stormer and then Tom who runs one of the fastest legs of the day and brings us home in 3rd for a Southern relays bronze!

3.75 miles @ 5.42/mm @ 167 bpm. Max 172. Splits 5.35, 5.45, 5.47, 5.40

Ended up wearing the Puma DNE4 as they are more stable and that was a good choice.

Pace stratergy was perfect for my fitness. 21.23 leg split was all I could ask for. 17.38 5k split during the race shows much better form than I expected and the combination of massage, nutrition and sleep coming in nailled this.

Very happy with that. Glad I did it and off very low training that is actually the 3 fastest miles I have run in months!

Long way home but satisfied. Would say off of this that that on a flat & fast 5k route would be easily 45 secs faster so 16.55 ish shape atm.

HR was 167 - 171 - 171 which is a bang on how a good 5k would go. 

Sunday

Bourn 2 run this morning with Lola. Legs pretty beat up so I will prob run with her then get another 4 or so in to make 10 for the day and then get my s&c done at the gym later as I have eased off that since Weds with race in mind.

Ran 2 miles warm up and then B2R with Lola. She struggled, does not like hills, trails, wind or 10k - exactly like Dad and Jacob haha !!

Did strength work including uppers at the gym. Lifted the weights. Slow calf raises to 50kg, raipd calf raises to 40kg and isos. Good work.

Decent week banked. A race that I didn't want to do but surprised myself with and rolled through some sticky training days. From here it's back to a proper schedule and the aim is break 60 for 400. I think a sub 17 is nailled on and I'll go somewhere in the last weekend of the month but I do need to look at booking now. Middle 5k was 17.38 so really good signs and I'd say 10k effort would be 5:42/mm off the back of this. Good data at least and the knowledge that strength work is really paying off.

Monday 28th September - Week 6

Rest day! Really need it and finally back into the groove with 5 run days per week.

Golf - 43 around Girton. Only 9 as 2 groups of old farts in front were mega slow. Played well, just 2 bad holes where I duffed a greenside chip into a bunker and took 2 to get out. Then next hole hit tee shot into a tree and recovery ditto and carded a 5. Next hole also 3 putted so 43 should have been 39 at a minimum.

Will do plyos today but main thing is to get that recovery in. I am very tired. Lots of running around last week has just blown me and I'll get ill if I don't get back onto a relaxing training routine soon.

Aim this week is - longer session tomorrow (HM->5k), steady shorter on Weds, Golf on Thurs, Easy easy with John on Fri, Speed (finally) on Sat and Thresh on Sunday.

Notice the lack of long run - yeah, me too !! Fuck that shit haha

Race Options - 

28th - Olympic Park 5k

30th - Serp LFOTM 5k

Not a lot of choice really. The Friday looks best bet unless I can talk someone into coming down. I'll do weather watch on both though as it'll be nice to bank something to test training.

Tuesday

Legs are pretty beaten up today. Saturday took a lot out of me, but today the plan is a longer steady session.

I'll do the 10 - 4 - 4 - 10 session at Eddy all off 2 mins and do the 10s in the Saucony to give my legs a chance to a) adapt to them and b) take less of a battering.

It's not far off the longer time on feet that we do through winter so might as well jump in at the deep end.

I'll probably taper paces back to HM / 10k (actual) rather than the usual blast out as it's a long winter and I just want to get myself safely through these next few weeks. 

Strength work after so may actually head straight to gym and get it done there and then.

Session - warmed up and was feeling tired. Into session. 10 minutes at thresh - 5:55/mm 151 bpm avg and 162 max. Took 3 recovery between the 10s and 4s and 2 between the 4s. The 4s went 5:34/mm & 5:33/mm for 151 (163) and 157 (165) bpm. Clearly tired today! Then last 10 just wanted to hold 6s - 5:59/mm 158 (165) bpm and last couple of minutes were really tiring. 2 mile cool down to bag just over 9.  

Went straight to gym and did s&c. Slow calf raises 50kg, Rapid calf raises 40kg, iso holds then some uppers and finished with dead hang.

Pretty knackered afterwards. Still not fully recovered yet but moving in the right direction. 

Wore the Saucony for the sesh and foot held up fine which is a big win!

Wednesday

Wake up and knee is a bit sore. Will stretch and roll out plus get in Normatecs pre-run. Don't think it's anything just a little beaten up from rehab and running.

Increasing weights significantly from home to gym is an ask but the body should adapt and it's a long winter.

Pretty set on the Friday afternoon race at the end of the month. I'll aim now to increase speed too so the 3 sessions per week should develop nicely. Focus is on speed though, as that's the missing link.

Plan for later is a steadyish 4 with some strides. Nothing crazy just get up to low 7s probably and get rolling.

As I am now rolling into Autumn, I don't have any specific plans this side of Christmas. As a basic outline the plan is to get faster top end speed. This has always been missing. On top of that I want to build a really big engine - so threshold work 2 x per week. I am not fussed about long runs at this stage although I will get some done leading to Valencia.

I would like to run well NYE 1 mile at Battersea (if I haven't missed the entry), I am really not fussed on BMAF although I'll probably have a hit out depending on recovery from eye surgery.

Apart form that all eyes on indoors I guess. Barcalona half I'll make a late descision on and may just do it for shits and gigles although it's now unlikely with Scottys mile on the day before.

I have an 800m indoors as a sighting run and that should in theory define my winter.

I guess my target is to run as fast as possible over 1 mile on the roads and then hit indoors with a view to rank top 3 over 400, 800, 1500, mile & 3k? That's a steep ask but would be a good target. That would mean 55, 2.08, 4.14, 4.36, 9.40 (?) on last years rankings. The 400 and probably way too much but the 3k also is way to easy on the other end!

Run - 4 miles with strides. Opened up a bit, felt good on strides. Def moving well but have an ache around right knee and left glute is seriously tight,

Thursday

Rest day for running. Hopefully reset the body as it does feel beaten up. Few grumbles that rest and a gentle day tomorrow will hopefully fix. 

Golf day too. Back in the stableford. I came DFL (dead fucking last) last Thursday with 25 points off 14 and up to 15 today.

My plan is - be comfortable off the tee and loose some distance on all shots to keep in play. Sensible misses. Aim for the easy side and plan on scrambling pretty much every hole. Zero stupid shots. Play as boring golf as possible. Add 1 shot to every non par 3 as par for that hole. Don't over thing=k and don't over swing. Get points !!!

Will do plyos tonight if everything stops aching but I need my body to recover. i still feel beaten up from Saturday.

No plyos - too tired and achy so full on recovery!

Friday

Run - easy with John. 5.6 @ 8s. 135 bpm. Starting to feel like I am recovering at last. Knee still letting itself known and left glute exists!

Still going through the motions with training but hoping that things pick up over the next few weeks as I get some conditioning in the legs.

Tyres getting changed today, will get  holes in later if I get a chance.

Managed to sneak 11 holes in. Started par - bird but today my short game let me down! 20 points in 11 holes. Went par, bird, dbl, par, tri, par, bogey, dub, dub, bogey, bogey

I had a 3 putt and a 4 putt. 4 was a 3 putt. 6 was a 4 put, 8 was 20 ft off green in 1 and went over the back and 9 was 10 ft from green in 2 and duffed. 44 for 9 holes but could easily have been 40 today. Focus !! First time I have played that bad around green. All tee shots were OK, hit thin on 3 but still go good yards from them.

Lots to work on. 16 feels like my correct handicap at long last. I can play to that I think just need to figure out how to stay in focus. Hit irons really well again today.

On 10 I hit 6i 6i and then bumped a 9 iron from 40 yards to middle of green. I need this strategy on 10 & 11 next week to stay scoring.

Saturday

Speed and strength day - finally, after going on about breaking 60 for a month I have a chance to actually train for it !! 

Plan is to get to the track. Do some good warm up work. Hit some flying 40s then static starts off long recoveries to generate rfd and neural connection. Some floaty 120s and then a 400 TT which although I want to know what's in the tank will be hopefully around 68 - I know I have a LOT of work to do !! I'll follow up with the gym doing standard rehab and uppers plus some glutes and hammys.

Have been looking forward to doing this for an age. I should have 5 of these sessions banked by the time I fly to Prague.

Session - Hit track and warm up. Feel bleugh. Into the run. Wear Puma DNE4 for the first half then into dragonfly.

Couple of strides, then standing start 3 x 30m off full recovery. Aim is to power off and max out top speed. 2 sets of that with 2nd in spikes.

2 x 120m float feeling quick.

Then into TT.

Lactate is high from the initial efforts. No bicarb today just usual nutrition.

First 100m feels controlled and I try to make sure I am dialled back to 200m. Work the bend pretty hard and by 80 to go I am starting to tread water. Not a pretty fnish but stop the Garmin at 64.0 which is much better than anticipated.

Cool down and hit the gym for rehab and some weights. 

Pleased with that as a start. I wanted to be under 69 as that's 2 secs per week so from 64 I just need 4.1 secs so just over a second per week improvement and that should theoretically come from this session !

Feeling pretty bleugh lately like I am suffering something so last 2 TTs have been really good considering. Main thing is that translates to the longer TT so the plan is just to keep on keeping on!

Threshold and staying on top of s&c whilst adding in strides is going to get me there. No reason I shouldn't finally break 60 and also go sub 17 this month if I stay healthy.

6 x mile tomorrow is the plan. Time to start building back. Just oping my body starts to feel better from here on.

Sunday

Legs are shredded from weights! Happy birthday Sawyer boy - 19 today !

Session - Eddington for 6 x mile off 60. Feel bleugh today. Paces were 6.03, 5.58, 6.06, 6.10, 6.06, 5.47 for 6.02/mm avg.

HR today was high although I felt OK just legs were smashed!

Long cool down to meet Dan for breakfast in town.

Decent session, not million miles off where I was in March so definitely OK fitness wise. Building these nicely.

34.9 miles for the week. Decent week, finally on my speed plan! Off the back of last weeks 6k tester a 400m TT in 64 was promising. Both point to approaching respectable level of fitness. Few wobbles with aches and pains but overall feeling is that I am in a good spot. I would like to develop this oging forwars by just going slightly faster and slightly further whilst feeling slightly easier!

Monday 5th October - Week 7

How are we in October already !!

Golf - shot 87, relaxed just getting on top of driver. Short game was mustard. Had a 9 on the 7th which was +5 but apart from that scored 36 points of 16 so finally getting somewhere. Feel like I can shoot in the 80s by focussing on points for the current hoe rather than the big score and just grind away. Had a terrible patch from 7-11 shooting 11 over per for 5 holes but was +4 and +3 around that so closing on single digits. Feel like I have a drive I can repeat and a chance to get on top of 5w now which would be the diff between 18 and 9 for me.

Run rest day, chance to do life admin today. Feeling good about running. Getting it done. Plan this week will be Eddington, speed work and threshold and then couple of easy days. Really want to get within spitting distance of that 59 this week.

Plyos - done my rehab and added in box jumps. 3 x 3 at 20" and 24". It's a start and the plan is to get to 36" by summer. Feel more control. Need to land with a stiffer leg on the plyos to get that reactive bounce but it's all work in progress.

Tuesday

Session day. Back to Eddington at long last! Now I need to learn how to chill all day again !!

Run wise I am getting to the stage where I am starting to find fitness again. Not sure what it'll be tonight but longer threshold is the best guess.

Session - long warm up then into basic 4 x 2km off 60 with Andy. Plan was progression so I just tried to go with how it felt.

7.15, 7.09, 6.59, 6.54

Cool down back to car. 9.5 miles total. Could have gotten it to 10 but think I'll leave that until next week.

Paces were good, didn't feel like work until into the 3rd rep and the last one felt tougher but managable.

HR says rep 1 got to LT1 at the very end. Rep 2 got to LT1 and stayed there and just over although this felt like the most controlled rep. This is roughly 10k pace and effort (5:44/mm 158 avg). Rep 3 is LT2, felt easier than that but I am not fit yet. 5:38/mm @ 160 bpm and 3.75 mile in to the effort at 17.30 5k pace. Last rep was LT2+ and got to 165 bpm early but held until the end. 5:32/mm for 5th mile of effort which would be opening mile of a 5k.

Conditioning is good for that effort. I am not ast enough yet but legs felt heavy and I wasn't struggling at any stage. We also jogged recoveries so HR started reps at 126 -> 137 bpm so nice adaption work there and this kind of session will build the engine for 10k but also 5k conditioning.

From here I would say 100% confidence I am in sub 17 min shape fresh.

Pacing was mega consistent throughout and including recoveries that was 5.25 miles @ 5:59/mm

Analysis shows that I am in a good place. Legs are still not there yet but they are arriving. The engine wasn't revving too high (165 bpm) so nice early season work.

Wednesday

Weigh in 65.5kg (10 st 4 lbs). Good spot. This 7 week block has been between 66.6 and 65 flat so nothing concerning and not a bad race weight tbf especially as I am building muscle.

Legs are toast this morning as expected. Ease them in today and rest tomorrow then easy again is a nice strategy for keeping fresh between the bigger efforts.

I'll s&c plus the 4 with strides today. The plan rolls on, i am stilla  way off conditioning and it feels like it'll be another 4-6 weeks before I get on top of the current training load. I'm cool with that, I am getting fitter it's just a stretch to handle it just now.

Run - very tired and achy start but easy shakeout and 6 x strides in the middle and started moving better by the end of the run. Plan is to build this up by adding an extra stride each week up to 10.

4.3 miles @ 7:44/mm @ 134 bpm.

S&C - need to start logging this as it's slightly more sporadic as I return to training.

Thursday

Golf day. Up and atom. Plan today is to use the small glove and see if that helps with consistent ball striking (weirdly it seems to on practice swings). Neutralise the grip and swing easy. Plan today is just steady golf. Hit down on driver and see if that is my new shot. Give it 5-6 holes to see if it fits.

Shot 91 (adj 90) off the tips. Started with a birdie but had a mare on the par 3s today being 9 over. 4 over on the 2 par 5s and 9 over on the par 4s. Actually played well but did not make anything apart from on the first and poor tee shots on the par 3s killed me. Easy a low 80s in me if I stop silly mistakes (like 54 handicap mistakes).

All good though! Won £6 in the match. Trending in the right direction. Have ot remember I'm playing off whites. 

Friday

Easy 6 with John and Al. Didn't eat pre-run so felt pretty tired. Getting there, still need some conditioning to kick in but need to lay off the miles whilst I am pre-400m TT mode!

Will play 9 later but it is windy asf.

Legs def improving, resting between the bigger efforts is helping. Hoping to see a boost in fitness over the next week.

Think this week naturally ends this blog entry. It's probably the biggest one so far but I at least feel like I am trending upwards.

Saturday

Wake up with the beginnings of a sore throat. Aghh ! Resting HR 43 so no issue there but just feel that sore dry spot in my throat. 

Checking back on blogs and the reality is that I need 1-2 day rest from this to give myself a chance to lift off from where I was.

OK so illness is frustrating especially this time of year BUT don't be stupid Daz Man !!! I'll take my medicine, rest today at least. Grab some peroxdyl lemsip and first defence and see how it goes. Guess I'll hit the range and work on the swing whilst it's like this!

2 times I have been feeling this and the standard operating procedure is take 2 days rest and you'll be fine coming back. Had this in Feb as I was coming into indoors so better time now. Try to eat clean to stay on top of it and don't worry about missed sessions. 

Sunday

Sleep well but again not 100% so I'll rest today and hope that is it. Better today but still not amazing. This time of year it's to be expected.

Get some chores done and fingers crossed not too much damage done.

Have felt like I am coming down with something for some time so hopefully this just busts it out of the system and return to health.

So this ends the return to training blog. I am back (kind of). Have put in a lot of work to fix the issues. Obviously ending the post with a sore throat but other than that the body is starting to do what it needs to again.

At the start of the blog I was rehabbing and feet were in a strange place with tendon issues and I've managed to get on top of those and added in some conditioning and even a race. Long way to go but reality is between now and end of November it is very much just getting as much done as I can.