Winter 26 - Week 1 & 2 ... & 3

Monday 12th October 2026

I need to spice this shit up. Get some wisdom in this mofo.

Wake up early for golf today, throat is much better. I'll try and run today and just see how the body responds to a little bit of effort.

Golf - played with Paul and actually went OK. We mixed and matched 17 holes and I shot 81 for those (39, 42) all on the back 9. 35 points off 16 which is pretty good.

Figured out that my par 3s are killing me. I am not hitting GIR, think 1 in the past 3 rounds and that's killing my scoring. I'm hitting 46% of fairways and 1.89 putts per hole. This is 10 handicap golf, my par 4 and par 5 approach play isn't that bad but par 3s are killing me, I need to hit these to get GIR up from 16%. Hit 3 of these from the shorter 4 at 125, 125, 165, 155 yards and forget the 185 and I am on fire.

My focus on Thursday is to be very dialled in on the tee at par 3s.

Running with illness

It's that time of year. I have felt like I'm fighting something off. In Feb I came down with sore throat 4 days before indoor season and wiped it. Twice I have scratched masters 5k due to illness so having it in my system and breaking now feels like it may be beneficial.

The plan

I think looking at my training I am happy with 5 run days per week. I need to get my 10 in on those days and maximise training time. Stick to the plan but just build the easy runs around it.

From right here I just need to return to training. I'm away at the weekend so a nice training camp away but the most important thing is a return to getting consistent training under my belt.

I have a 5k at the end of the month but the plan is a solid hit out there under no pressure. I'll be looking at the Masters 5k as a proper attempt but right now I just want to feel healthy and happy.

Run - got out for a shakeout. Felt very bleugh at first but settled in nicely. 4 miles @ 7:24/mm @ 136 bpm. 1006 b/mile is good numbers - obviously 2 rest days helps that but main thing was no issue with throat or illness.

Tuesday

Picked up J from airport. Nice to have him home. Feel a little under the weather again today but it'll take a few days for this shit to exit my system completely.

Important thing is to eat and drink clean next few days and give my body a chance to reset.

Was going to do a shakeout but didn't fancy it first thing so I'll just do Eddy tonight and see how it goes.I'll likely knock things back a gear and stay sensible.

Eyes are only on getting healthy again right now. Missed training happens and I'll be back but right now just do what I can when I can and look to start building fitness once I am ready.

The good thing is I know I am around 17 flat shape or if not then very close and all I want to do by 28th is break 17 so there is no panic whatsoever.

Having J back is good for me as I have someone to get those sessions and runs done with me for a bit. Just need to dial him in !

Session - jogged up to Eddy. Plan was 3 x 3k progressing from around 3.40 -> 3.30 which I knew would be tough. First rep felt ok, last couple of mins was a bit tough. 2nd rep felt really easy and then really hard! I think 11 min reps is just a little tough atm. Final rep I knew I would be hanging in as long as possible and just trying to survive after about 2k.

Went 10.48, 10.48, 10.47. From Andys Strava was (3:37/35/32) (3:39/34/31) (3:37/35/33) - adjusted last one as I lost around 3 seconds. That's 3:35 average for the session which I would def take right now after being laid up at the weekend.

With cool down was 10.4 miles for the session. The 5.9 miles was continuous as we jogged 80 sec recoveries and averaged 6 flat pace with an 18:27 5k splai at avg HR of 154 bpm.

Happy with the session, I felt like I was moving well at that pace and keeping HR up on the recoveries is def making me stronger. Should see that effort bringing pace down to 5:3x range fairly soon (10k pace) and then into the 5:2x range once I get some consistent training in.

Wednesday

Wake up, throat is still rough but improving. It'll be a few more days of being sensible to clear this shit completely and the colder starts to the day don't help. feel good though and last nights session went well enough to show there's a lot more there on a good day.

Plan today is to roll an easy one with Jake later and maybe add in a shakeout and strides. I need to get some s&c going again so may hit the gym.

The strength work I have looked at and I need to take the heavy body weight calf raises as development from here. The home weights are great for maintenance but if I want to increase strength and power I have to go HEAVY !!

Just hoping that as my body get healthy again I start to increase paces.

Run - easy trails with Jake - 6 miles @ 7:58/mm. Felt flat still getting over illness but HR checks out OK and legs should feel heavy after session yesterday.

Not quite ready to return to s&c just yet but hoping to get clear of this shit very soon.

Thursday

Golf day. Was planning to run later as a jog but still clearing this shite out of my system so probably unwise. Will go gym though and do my rehab as I need to focus on this.

My plyo strength is not showing yet. I have 100% massively improved coordination and achillies strength but now I need to lay on extra strength and the only way to do that is HEAVY weight on calf raises so home work is not going to imcrease anything. So far I have only done 2 sessions over about 3 weeks so that is not going to cut it ! Have to gym 2 x per week and focus on that heavy lift to increase calf strength. That's how I'll increase verticle. 1 - structurally sound lower legs - 2 add strength - 3 add elasticity. I have done 1, I am working on 3 but I need consistent work at 2 to see changes.

Plan for golf - do better on GIR via par 3s. I need to hit 5 greens today and I have only done that once. Focus !!  Holes 4, 6, 8, 17 should be par 3 target. Then I have  holes 1, 9 & 13 for par 4 and holes 2 & 18 par 5 that are all gettable by being sensible. That's 9 definite chances then the other 9 if I hit 2 really good shots. Lets play sensible.

Health is still not right. This is lingering BUT it's not affected my running to the extent that HR is fine and I am able to get it done. It's purely just feeling heavy and empty legged.

Golf - 25 points again, shot 97. Crazy, shellshocked. Think it was being ill just causing lack of focus. Few stray shots but held it together until 7 when I nearly made a putt off the green for 4 and 3 putted the remainder and walked off with 7.

Disasters were - 5th topped tee. 2nd in ditch. Penalty. Hit 4th to short of green. 3 to get down (2 wasted). 7th (2 wasted). 9th duffed chip (1 wasted). 10th - 3 putts (1 wasted). 11th - hit 7 iron 180 ??? over back of green. Nothing wasted but crazy. 13th bad bounce just about the OB line. Tapped out with putted. (1 wasted). 14th 3 putt (1 wasted, fucking annoying!!) 15th sprayed 1 crazy wide right. Not wasted but shit. 16th hit topped hook off tee. Tapped out sideways. Thin 6 iron. Chip went off back of green. (1 shot wasted). 17th 9i fat into bunker, wedged over back of green, 2 putt (1 shot wasted). 18th Topped drive, hit unreal 5w. From 110 under tree pushed 7i punch into bunker miles right. Weak out, 3 putt. (2 shots wasted).

That is 12 shots completely wasted. Not even could have dropped (I had several lip outs), this is unforced errors. Would have been 85 if I could focus for 18 holes.

I get I am ill but I just cannot seem to focus on medal day. It's still fun but I didn't enjoy today as much. Have a week and a half off golf now so will be nice to have a break to be honest. Weirdly I hit less great shots today and several misses worked out better than they should have. 

Run - Felt a little rough today, frustrating as this shit is still in my system. I'll hit gym later and do my s&c as I do need to get it in but just trying to get through this spell which is dragging on.

Gym - new standing calf machine at gym is great for rehab! Calf raises to 25kg each side. Fast raises to 12.5kg. ISO holds max and then 70kg to see how much power I could move. 65kg probably limit. Shoulder press to 25kg. Booty Builder to 70kg. SLRDL 16kg. Pull ups 20kg assist. Lat dumbell 12kg.

Friday

Feel best yet this morning but stll have shit kicking around in my throat. Plan today is to get a double in as running with John later today (so 3 & 6). Will get my plyos in. 

Thinking about where my biggest weakness is, the single leg hopping is really where it is going to count. I am incredibly weak there and that's going to be my focus FOR THE REST OF THE YEAR. I have nothing to loose there, this will work coordination and power and I truely believe daily work on this as addition to the work Ben sets will pay off for everything I do from here. My initial target is hops over the orange wickets and then 24" hop to the box. Simple targets for a simple guy !

Run 1 - shakeout to make up the miles. 3 miles @ 8:04/mm @ 1054 b/mile. Pretty good but noticeably higher HR up the hill. There is my work, economy on hills needs work. Feel like I am really improving daily now health wise.

Run 2 - easy with John Jake & Al. 5.6 miles @ 8.10/mm. HR quite high but very chatty run. Felt good and no issues.

Plyos - got these in. 3 x 4 box jumps at the end. Feel a little more springy, need to keep this up. Hops were better, consistency is key with these.

That's me done until Sunday. Flying tomorrow and I'll session in Madeira Sunday.

Saturday

Fly to Funchal.

Sunday

It's hilly around here !!  Settled for a treadmill session. 6 x 6 mins @ 16 kmph off 60.

Felt like hard going at first getting used to a treddy session but got it done all fine.

37.4 miles for the week. Still not feeling 100%. 3 x 3k was a good session at around 5:45/mm avg. A second threshold session went pretty well considering and the rest was easy. Got some strength & plyos in but still need to get body back to where it was.

Monday 19th October

Rest day. Hit the gym for weights - usual rehab plus some uppers.

Tuesday

Decided to try outside for a session. Plan was 8 x km but it's impossible. Too busy and too hilly !! Settled for some hill reps. Was plenty of climbing anyway but found a quit(er) street and did 10 x hill of around 25 secs. 7.7 miles with 900ft of climbing.

Wednesday

Unreal trek through the mountain to a waterfall. Really good fun but in an absolute down pour. 7.5 miles or so with 1500 ft climbing all in about 2 miles! Slept well lol

Thursday

Early run before breakfast (flew home at 3pm). 5.3 miles on the flatter part of the port. Nice and relaxed at around 8/mm.  Still dark but warm at 7.30am.

That was Madeira. There is a running track but I didn't bother trying to get there as it was inconvenient. Run wise it's a bust. Just too many people, too small pavements and its crazy hilly. But what a stunning island and it's really relaxing place to be.

Friday

Usual coffee and cake with Al, Johm & Jake. 9 miles @ around 8:30/mm. Nice and relaxed. Did my plyos in the afternoon.

Saturday

Met Dan at Eddy and did the 6 x mile @ thresh. Bit windy from the storm (?) but rolled along pretty well. HR was higher than I would like but feeling the effects of wind and after effects of illness. Took extra recovery (70-75) as waited for Dan on each rep. 5:58, 5:54, 5:55, 5:55, 5:55, 5:54. Really consistent.

Took a BeetIt shot about 2.5 hours out and chewed caffine gum about 30 before warm up (50 before session). I'd say they helped. Def moved well - better than PE.

10.3 miles for the day. Long one tomorrow (12). Got my s&c in. Also cleaner eating today. Back on the Josh Kerr build. Target 2 x mile races that I'd like to be fit for.

On Wednesday I'll have a fitness check. After SEAA relays I'd hope to see some improvement from threshold work. Obviously illness took some from the bank but a low 17 would be par for me right now.

Did my S&C later in afternoon, headed to bed feeling good.

Sunday

Long run. 12 with Jake & Dan. Middle off the storm so windy af. Schoolboy error, did not eat carbs pre-run and folded about half way in. Last 3 was messy and wind really took a toll.

Bad error on my part but luckily no damage done and rest day tomorrow.

BeetIt shot made me feel nautious so I will be dropping that. I think that stopped me taking a gel on both weekend days so simply not worth it.

44.2 miles for the week. Starting to return to standardised training volume. I don't want to go above 50 whilst I am not in shape but it will build slowly over time. 1 more week until my eyes are getting done so a solid week with a race to have a fitness test but on the whole very happy to do threshold session at 5:55/mm avg as that's returning around where previously hit.

Monday 26th October 2026

Golf early doors. A friendly 41 but I did par the first 4. Played solid without playing well. A bad tee shot on 5 cost me a triple and 2 x 3 putt so very easily had a 37 if I didn't loose focus. Pretty happy though considering I haven't swung a club for a week and a half. Ground is softer so not running out as far which I think suits me as my misses aren't as bad and I still have distance and course management.

Fizz in a bit. May run today so that I can rest and recover fully tomorrow.

Met with Ben, really good session progression. Need to work on my jumping. Strength dropping to 1-2 x per week but heavy but focus now is on the hopping. This is the critical part. Progression from here is a big deal. 

At the stage I usual start to make progress - until failure. Hoping that this s&c & plyo work gets me off the ride and take things to the next level.

Focus on tomorrow - what is best plan to get the best result - def resting up today and run tomorrow. Aim is to get myself in a 17 flat groove and see what happens.

Need to get some data on Wednesday on how things are progressing. Threshold dropping should be a good sign. 

Tuesday

Good sleep and after mobility actually feel really good. Massage this morning should really help open up the legs. I will shakeout later with strides.

Feel really good today. Finally feel like the shit has left my system. Positive about tomorrow as a really solid hit out but under control.  Will wear the R3s and probably race in a tee shirt just to convince myself I am holding back some !

Ran 5 with strides and knees ached - left more than right - weird sore bit but most likely tight quads.

Wednesday

Race day. Shakeout 2k early doors to just wake the legs up. No weird issues and felt OK enough.

Head to Stratford with john & Jake. Warm up and course feels short. Turns out its not! KM markers are way out though. Stuck in toilet pre-race. Guts are not happy.

Into the race and feel OK from the off. Through a lap in 8.22 feeling OK enough but start to feel lack of conditioning about 3.5k in. Manage to keep working but hip flexors felt tired.

Through the finish in 5th place in 16.58 chip. Pretty happy with that. 17-17.10 was about what I expected so no fireworks just a good hit out. HR was pretty low and consistent from early doors so a solid workout and more in the tank if I can get there fresher.

HR weirdly got to 165 bpm at a mile and didn't get any higher than 166 by the end. Shows that I am strong and just lacking pace at the minute. Didn't feel like I could have pushed on but evdence there. Either way just a really good hit out.

Thursday

Golf. 97 (adjusted 95). 28 points off 18. 4 x 3 putt in first 6 holes. On 16 points after 8 I hit tee shot into ditch drop kick. Hit 2 shanks in a row on 10 to blob off a great drive. Hit a shank on 12 with 6i after hitting it 170 and smooth on 11. Hit 6i and hybrid OB on 13th tee. Hit tee shot into trouble on 16. Punch out then hit 7i from 165 to 10 ft. Insane. On 7th I hit tee shot just over ditch. 5w into trees right. Putt under trees onto fairway. Hit 56 from 75 and holed it, one bounce and in. Absolutely carnage. If I had any sort of focus I would have shot 85. Just realising that I can play really well for 9 holes but 18 just gets me. 44 out after leaving 4 or 5 on the course and 53 back (including 2 walk through for 7 as max score).

Still fun, it's just a hobby.

Friday

Weigh in 66.5kg. 10 st 6lbs. 

Bit on the heavy side but expected, that will slowly come down over November with focus. Can loose 2kg there comfortably. 

Easy with john today. 8.39/mm last week @ 126 bpm and pretty confident I'll beat those numbers lol.

Feel recovered. Starting to get a little confidence back. Obvs next week will be a down week but hoping to get enough from the eye doc that I can at least recover low intensity after the op. I've heard a mixed bag on exercise but thinking just zone 2 running for a week but laying on the miles will be fine. Need to get a headband and clear sunglasses!

Golf is my main thought right now. Over winter I need to think about hitting a reliable 90% fairway finder with a 5w. A good swing with the driver (I have one just need to dial in) and smooth 6i & 7i for 100% within 10 yards either side of center. Basically eliminate duffs and crazy hook / slice with the longer clubs. That's my focus on winter. Down the bag I am well within my handicap range. On top of that I'll work on a low drill shot. Once I get to spring I am going to hit the bunkers and get a reliable out swing lol

Back to running - just rolling today. Hills tomorrow, these are a factor now as a solid speed & strength work out and would ideally like to keep these every week for a block, at least up until Masters 5k. Long run on Sunday. Debating building these back up to 15. I am not mad keen on longer ones but they do coincide with better fitness. Again, probably worth building at least until Valencia even if just for the adaptions.

Saturday

Feel Ok today, race is out of my legs. Resarching the recovery from eye surgery and it looks like the timeline is going to be something like 0 running for 1 week. Light jogging from 1-2 weeks and then resume threshold from 3 weeks and full training from 4 weeks. Masters pretty unlikely but we shall see.

Will run easy-ish later and throw in some hills. Long tomorrow and I'll run Monday and Tuesday and possibly Wednesday depending on schedule from surgery.

Ran 6 miles with 10 x hills in the middle. 5 longer at tempo and 5 flat out. Good work, the 5 hard ones really hurt.

Knee is a bit reffy. Need to sort that out, a little up in the air with amount of time off with eyes so not 100% engaged at the minute but I'll be taking an absolute minimum of 2 days off and most likely 7 from any running so we shall see. No judging it just yet!

In my head I know have an outlook of what I need to do and how I visualise things.

Strength work - this is now maintenance. It's not about growth, it is about staying active and the strength plan on the legs is purely to make sure my muscles can handle the load.

Hills - this is my speed and real strength development. I am weak and these are key for getting power out of my legs. It's as simple as that. This is the second most important session of the week. BUT I have to do these every week in training mode. I cannot get around this, I have to build these and get strong on hills otherwise I'll never get fast. It 100% highlights my biggest weakness.

Plyos - this is critical. Where I am at, these will build the foundation and elasticity to not only develop force but also economy. 

I have swerved hills and plyos almost entirely and I now believe these are the key to me developing.

Outside of this, Tuesdays at Eddington is my focus session because it's bread and butter. I am keen to resume Thursdays as threshold but I want to keep these super chill. I 100% need a total rest day. My strength can fall on one day going forward and that allows plyos 3 x per week. Long runs I am keen to explore going slightly longer again.

Mon - REST (golf)

Tue - Plyos & Eddington (10) 

Wed - REST (golf) & gym

Thu - Plyos & Track (8) 

Fri - Long recovery (9)

Sat - Hills (6) & plyos

Sun - Long (15)

5 run days and 2 golf days suits my mental space right now. That may change if I get fit but 5 run days and 50 miles per week is what I want to max out at to go low 16s.

Next week will half week then 7 days rest. Week 2 - Week 3 will be 10 day block of easy running with plyos but building up to that long run and no strength. Following week resume threshold and plyos at capacitybut hold off on hills. Following week I will hit the schedule above. All subject to doctors orders. Best case scenario that comes forwards half a week but reality is that next week will be Mon - Weed run and the rest until Sunday when Ijog easy as absolute best case. I will need to eat clean and sleep well and do mobility 2 x per day to keep my legs from seizing.

Sunday

Long run with Dan. 13 miles @ 7:22/mm @ 139 bpm. Really good numbers. Best shape I have been in for a long while! 

Good news - Moving really well, bouncy and felt like I was just pinging along with low effort. That was best run at that kind of pace and effort for some time!

Not so good news - left knee was sore for most of it. I have something going on that I need to debug. It's likely coming from my quads. Not overly worried as the second part to this is that my recovery from lazer eye surgery means I will be having some time off (most likely scenario at least a week) and that will let things settle.

41 miles for the week. With a 16.58 5k effort in there. With this week coming up I am not too worried about low mileage right now. I'll get that back up once I am full steam ahead but off 5 run days I am actually getting some good miles in.

Golf wise, just need to tighten up and work on keeping my drives in play and being more consistent with my longer irons. Have plans for this. I think just sorting those two issues so that I am 90% happy will put me mid 80s, especially off yellows. I have to remember I am playing off whites on a tight and long course. Be nice to get an invite to play a different course to see how that stacks up :/