Progress?

Progress has seemed slow for some time, mainly due the ongoing niggle in my glute/piriformis. I was hoping next Monday’s physio with Tom would be my last, but I’m still struggling to get on top of it & anything fast (relatively speaking) aggravates it so I think I’ll be sorting out another block of treatment.

I am coming off a reasonable base of ~70mpw from early October, with a lot of cross training to build on my aerobic base & almost weekly racing to get some quality into the weeks. This has picked up since the New Year & following last week I’m now just touching 100mpw, & importantly this includes 3 quality sessions & a good long run each week.

So progress is relative & having reviewed the above I felt a bit more positive as I sat bemoaning my lack of speed, being constantly tired but not being able to work at a level to induce any sort of muscle soreness. I’ve been here before so I know to accept it for a couple of weeks as once I come out the other side & adapt to the training load everything falls into place & I start to feel good in training & races despite both volume & quality picking up significantly.

So having justified my poor performance in sessions I’ll continue to take it on the chin through January – especially considering the tax return deadline means sleep is limited – & bank on putting in a respectable performance at Alsager on the 7th February.

Mon 18th Jan – 1 3/4hrs turbo. Calves & ankles were as stiff as a board after yesterday’s long treadmill run!

Tues 19th – 4.3M Easy / 13.3M Session. 15 x 400 off 1min. Very cold & legs were still stiff. Somewhat off pace still but was pleased with relatively even pace & feeling like I could continue through for 20 reps.

Weds 20th – 7M Relaxed / 8.2M R.

Thurs 21st – 4.3M Easy / 11.6M Session. Shattered this morning. Session of 3 x 12mins off 2mins jog, target was half marathon pace (5mm) but as expected I was a bit off this. Still, another session done & approaching the targets!

Fri 22nd – 4.3M Easy / 5M Easy in 8 x strides. Starting to feel it so kept it very easy today with a tough session planned for tomorrow.

Sat 23rd – 10.5M Session & 2 hours XT in the gym / 6M R. 3 x 2 miles off 3mins, target 10K pace/effort. Not far off to start but glute issues so backed off slightly. Happy with how I felt although some way off 10K pace.

Sun 24th -21.1M Steady / 5.1M Easy. Late change of plan from the 2 1/2 hour easy run planned as Kev text Sat night re. 20 @ 6mm. That turned out to be the first at 6mm with the next 19 between 5:40 & 5:55. A good end to a tough week.

Total 101.7M, Average pace 6:14, weight 65.9kg

Biggest mileage for a while with a lot of quality in there so little surprise I was feeling it late on Sunday’s run. One more tough week, coinciding with the tax return deadline (!), before a slight ease down for Alsager 5 to see where I’m at. Shifting the ~3kg of surplus winter blubber will help before The Hague!

2016!

So after 2015 never really got going after London I’m keen to ensure 2016 is a year FULL of quality racing! After struggling for motivation after a disappointing time in London I started to put some quality training in through July & August only to become hampered by a glute/piriformis issue that I’m still having treatment for now!

I was able to run through the injury but was unable to include any quality training (anything inside 5:30 minute miling aggravated it). So from August I ran all week, & tried to include a long race at the weekend. I picked up some reasonable base fitness this way, & several low key race wins along the way (Consecutive wins at Worksop HM, Shepshed 7, Clowne HM, Bedford HM & Rushcliffe PR) with times/conditions indicating I was in low 68 HM shape by the end of November. The plan had been to race Ribble Valley on the 27th December but the floods meant that was cancelled which meant no 10K PB to finish the year.

So onto 2016! I’ve added a Races page for a snapshot of races planned, & the results as they happen. I was straight into proper structured training with a view to running well inside 25 minutes at Alsager 5 early in February before pushing on to The Hague in early March & another significant HM PB.

W/C 4th January

Mon 7.3M Relaxed

Tues 7.5M Session. ~1K off ~250m recovery. Just to get back into a session without any pressure or expectations

Weds 7M Steady

Thurs 5M Easy / 1 3/4 hours turbo

Fri 5M Relaxed / 7M Steady & 2 hours XC in the gym

Sat 9.8M Steady & 2 hours XT in the gym / 5M Relaxed

Sun 22.7M Steady & 2 1/2 hours XT in the gym

Total 84.3M

W/C 11th January

Mon 7M Easy

Tues 4.3M Easy / 10M Session. Split tempo, nothing very impressive!

Weds 6.2M Relaxed / 8M Relaxed

Thurs 4.5M Easy / 10M Tempo

Fri 4.3M Easy / 5.7M Easy

Sat 10M Session. 800’s, windy on the loop but mainly off pace due to lack of speed work. Endurance there & felt ok, just couldn’t move the legs faster! 2 hours XT in the gym

Sun 23M Tempo on the treadmill. Hard work but satisfying once finished! Felt strong. Damn snow!

Total 97M