Newark Half Marathon + training

This past Sunday I raced the Newark Half Marathon, this would be my first Half in about 4 yrs ! Now training had been going well in the build up to this race, managed to avoid pot hole 😆, it’s definitely been challenging in this heat we’ve been experiencing, but have still be getting out but the treadmill has been helping out when it has just been to hot out! So there has been a few sessions on there to get the quality in, also been running a lot near the coast line where it’s been fresher !

The morning of the Half Marathon comes around and I felt great, calm relaxed and ready to go, the heat on the day was definitely gonna play a big part in the race, so hand to be sensible with pace. I set out 5-10 secs slower, then tried to pick it up and relaxed into the race.

Walking to the start

The organisers put on extra water stations on course, which I took advantage of, even just to tip water over my head and shoulders to keep the body cool, but it started to hurt about mile 8, I went through 10 miles in about 64 min, but the last 5k was tough a the wheels started to come off so was maintaining pace as best I could , the last mile seemed to go on forever 😆 but seeing the village where we started definitely lifted me, and crossing that finish line just felt so good that day. I did come away with a 5 min Pb and in a time of 1:25..

Just settling into my pace, early part of the race
About mile 12, definitely hurting 😂 🥵
Coming into the finish

Summer Scorcher

It’s now mid August and we’ve been going through a heat wave, and most runners would definitely say it’s been a challenging time to get out to train, but it’s definitely been challenging for me in different ways .

I ran a 5k in Lincoln ( the Lincoln Wellington 5k series) and in the first race I managed a pb of 18:00

Trying to hang on to Mr Clayton😂👍🏻

The day after this race I hit some challenges, on my evening recovery run I ran on the trails and I turned my ankle by slipping down a hole ! Ouch!!

As you can see above 👆 it swelled up like a balloon! Great ! But that was just the start, as I think I picked up covid the next day ! I felt awful for 3 days, sofa bound ! No taste, horrible cough, and headaches, it soon passed except the cough that lasted for about 3 weeks or more, had to get put on antibiotics for a week which did the trick, getting back into training was tough tho, slow runs and short, so kinda back into base building for about 2 weeks until I could put any kind of speed into my weeks again, but with a slow build up I managed to get myself back to where I was.

So the next test came pretty soon, the next Lincoln 5k race. So I put no pressure on myself with this race just wanted to see where I was. I did notice in the race that I seemed to be working harder than I should be, but again I just was coming back from illness so just the case of finishing the race, which I did in 18:27 so I certainly was happy with that given the challenges of the past couple of months.

The Heckington 10 mile road race was 4 days after that, a race that I always enjoy and done many times. So I really wanted to perform well here it was my home town race. I set out on pb pace and just tried to relax into it, first 5k felt very relaxed, but after 6 miles it started to hurt 😆 so just case of maintain and concentrate.
I came home in 63:33 so about a min PB, 2nd Vet 40 and 1st local male prize.


I need to say a Huge thank you to my coach Gary Warhurst for everything you’ve done for me over the years, getting me into the shape I’m in, setting my sessions and just generally putting up with me 😂
And another thank you my gorgeous girlfriend Anna for her support on the day and for some great pictures. Love you ❤️❤️
Thank you to the Heckington show for putting on a fantastic event as always and to all the volunteers

Looking fresh and ready to go 😆
At the start
Making small talk 😆
And we’re off !!!
Final stretch
Coming home
Last 100m
Oh the pain of coming in 😆

Post Marathon recovery & First race back

Ok so post marathon, things have definitely gone well, recovery and the return to full training, I didn’t take that much time off to be fare, the day after the marathon I sort of ran 😂 only 15-20 mins to flush out the legs, and the same the next day, then took off 3-4 days. That time was hard ! 😆 you honestly do feel a bit lost, post marathon blues, i mean you put like 16 weeks of training into this one event then have to decide what do to do next and where do you want to take your running. So I decided to do a local event, I mean the start line was 100m from my house ! So it’ll be rude not to 😆 . That was this Sunday just gone, I feel in great shape so I wanted to put myself out there and see what I could do…

Event getting set up !!
My Girl and me ready to race..

It was the first outing of this event,11.1 miles a rare distance over a undulating course, so it was gonna be challenging, but hay if it doesn’t challenge you, your not getting any benefits 😆 so set my stall out from the start, and I settled into 2nd place, but soon dropped into 3rd place by the first mile, that’s where I found myself up until mile 7.5

The guy who was on my tail most of the race overtook me, sadly I just couldn’t respond as it was getting hot and the hills was getting to me, so I just dug in and kept my pace going and see what I had in the last mile.

Above is mile 6 point, and one the climbs on the course…
About mile 8 and back into 4th place, and working hard to the finish..

The last 2 miles, they where hot, but I managed to maintain pace and keep a good rhythm going, I was pleased to see the 2 villages come into the home straight 😆 going past Little Hale, then Great Hale I knew it was half a mile to go, so just dug in, and I finished in 70 minutes, with my 2nd fastest 10k and a 10 mile Pb, on that course, so that has got me excited to see what I can do over the flat. My beautiful girl came home in 85 minutes and 2 nd lady, very proud of her x fantastic result 👏🏻👏🏻 But a big thank you to Gary ( my coach ) for getting me into fantastic shape with his great training sessions..

The event was fantastically Marshalled and great support from them, and very well organised event and definitely be doing that again, well done to the Sleaford Strides and to Martyn Pickworth for organising and putting the event on 👏🏻👏🏻👏🏻👏🏻

Next race only 2 weeks away at Grimsby, which is a flat 10k. Let’s see what happens 👍🏻

Boston Marathon UK 🇬🇧

April 18th, Easter Monday, the day has finally arrived, the work is done and I feel in the shape of my life, no niggles, no illnesses. The night before I got all my kit ready, gels, and bag, I remember waking up about 5:45 for breakfast, porridge oats with honey and a mug of coffee. I felt remarkably calm, but full of anticipation, Anna was coming with me on the day which was great. Now Boston was only a 20 min drive from me so no over night stays where needed, Anna also drove on the day which was really helpful. We arrived at the warm up area in the local park in the town, so I did an easy mile warm up to the start area, and few stride’s. The weather was perfect really, the race was set off in waves , we was called to the start area which I saw a friend of mine Mark, and I knew he was going for the same time of sub 3 hours, so I thought I’d run with him and see how these early miles went.. Gun sounds and we where off.

Starting area

We soon left the town and was out into the countryside, there wasn’t any wind and the temperature in the early part of the race soon picked up. My plan was to take a gel every 5 miles which I practiced in training…

The first few miles flew by, the pace was a little quicker than i would have liked, so in the first few miles I was pulling back the pace and trying to relax into a rhythm,

I made sure to take on some water as the temperature started to heat up and I was unexpectedly sweating 😓, but everything seemed fine and relaxed , all being a little quick still, but I stuck with it.. I hit the half marathon mark in 1h 26 , my target was 1:27 but I was still going good and I was coming to a part of the course I knew pretty well, the last 12 miles of the course I ran in training… Sadly I hit mile 15 and my race was grounded to a halt ! I had to stop to be sick !! 🤮 a gel I’d taken disagreed with me , all my energy stores had gone and was on the floor in front of me !!! I was gutted, but got going again and kept pace for the next two miles, but after that it was hard going 😞 I had to adopt a run walk strategy! I felt awful, I was getting dehydrated , I was cramping up in my legs, especially my abductors and hamstrings, was get painful. Hit 20 miles in 2h16 mins

20 miles mark

My average pace was still on target for sub 3 but it was so tough going now, my mind wasn’t focused on the time and I knew I wanted to finish, mile 23 came and my sub 3 time had gone !!! So I just needed to finish, peoples encouragement was helping and I was trying so hard to keep running as much as possible. Boston came into sight and I could see the turn into the finishing straight, so I tried to muster enough energy to run to the line and I did, and crossed the line in 3h09 mins. I was disappointed on the day, and felt bloody awful. Anna came to help me recover and gave me the biggest hug which I really needed. God it was so painful to walk back to the car 😆. But we got home and to aid recovery I filled up a bin with cold water and ice and got in !! This really helped me…

Finishing straight
Crossing the line.. 3:09

I did manage to get the Boston US QT which was something. Would I do another Marathon, I think I would, cause I know I can do better than that ! But I’ve recovered now, and looking forward to getting back into full training again after a week of very easy runs and relaxing.. What’s next !? We shall see !!!! 😉

Marathon Training Block Break Down

It’s the start of the new year, and I’ve booked my marathon place, Boston Marathon Easter Monday April 18th. I was really looking forward to getting stuck into training block, I knew the volume was gonna increase and the long runs to, but I wanted to give this my best shot to see what I could do at the distance, so staying heathy and injury free was key.

Looking now at my training log and trying to remember my journey over the past 17 weeks, it’s incredible really, cause if you’d told me at the beginning of this block the long runs I had to do and the pace I had to do them at as well as doing the weeks volume, I wouldn’t have believed you 😆..

Training diary

My training basically included a Monday long run ( the race was on a Monday so we decided to change long run day to get the body use to running longer on a Monday) these started at 15 miles all the way up to 23 miles, these where also split between easy pace and marathon pace, so half of the run could have been done at target pace ( which was 6:50 m/m) when I did target pace I always ran them a little quicker, so 6:40-6:35, just to give myself a little buffer. A mid week long run was included into training these where between 8-14 miles, and these where done at target marathon pace, then one session per week, the rest of my runs around those where done at easy comfortable pace….. Volume wise, now my body over the years has been use to running a lot of volume consistently throughout the year, so my marathon block started at 70 miles and built throughout, peaking at just over 100 miles for a week, I had two races in the build up, a 10k at Scunthorpe and a 20 miler at Bedford, i tapered slightly down for each of these races. 10k I managed a pb, 38:12 was so delighted with that and in Bedford I managed a 2:14 first time I raced a 20 miler! ….. The only issues I had throughout the block was , I had two illnesses which wiped me for 24-28 hours at a time, joys of having kids 😆 🤦🏻‍♂️and obviously training throughout the winter months ❄️ the winds where awful! I remember doing one long run and the last few miles was supposed to be marathon pace but I was being pushed backwards by a ridicules headwind !! It zaps your energy so much and you have just throughout any idea of a pace out the window and just work through it !!! I did however mix my training up, which really helped keep my body in one piece, my main runs where the 3 I mentioned, so what I meant by mixing them up was, surface, I have a good treadmill in my garage so this enabled me to do any runs on there if my body was feeling tired, or if the conditions outside where just bad, or if life just gets in the way and I have kids, they need attention first, so it could be a late evening run…..

I have definitely enjoyed this whole process, how far can I push my body and what is it capable of doing, I’ll drop some images which I took over the past few months while on training runs
Heckington village
8 sailed windmill Heckington
Lincoln
Heckington village
Howell ( spring has sprung)
Lincoln Canal
Skegness beach run
Treadmill session
Beach run easy day
And of course meeting this beautiful lady, definitely has been a highlight, she has been my biggest supporter throughout, given me so much encouragement, accompanying me on a few runs, which we always had a few laughs on.. She is one amazing girlfriend love Anna ❤️❤️❤️❤️

Marathon race report to come. !!!!

Coping with injury and adjustments

Ok so what the hell happened the last 5 weeks! My training had been going well up until this point, had a fantastic race season and had been injury free for the past 18 months. I was building into my last 2 races of the season, Sliverstone Half, and Lincoln 10k, It was the final week of my training block, so taper week, then boom, on a mid week long run, felt pain on the inside of my right ankle, had to abandon the run and walk home for 2 miles ! Luckily it was a nice day. But didn’t panic just decided to rest up before the race, and booked in to see my physio. The pain wasn’t going away, and I felt a hot spot on the bone on the shine 😞. Suspected stress fracture, so went to A&E to get X rayed, but got the all clear 🤷‍♂️, but had to pull out of the Half Marathon coming up on the Sunday. So focused efforts to see if I could get to the start line of the 10k, which was 3 weeks after.

So recovery process starts, full week off, no running, so out comes the bike, put in the miles on bike, as well as strength and conditioning sessions in the gym, making sure nothing irritated it. I even went and tried underwater treadmill running, which was a fantastic experience, a company in Rutland called Inspire2tri, fantastic facility! After that tried a run, it was ok, tight but manageable! As soon as i put any pace on it, it felt horrible 😞, so had to face facts and pull out of the 10k

Stability Disc, strengthening the ankle

Now there’s no pressure, focused on recovery and build into the winter. So abandon running, and bike and gym. I have to say tho, working through this injury has been very tough mentally, seeing everyone you no running well, racing well and just smashing there training, so pulled away from social media and just focused on me. Especially when running plays a massive part of your life, so switching off from going out to run was tough, trying to stay positive and making plans for races in the new year. I’ve learned over the years with injuries to listen to your body, there was a point where I had a few days of it feeling really good, no pain, no hot spots, soooo, I risked it and went out, it felt great, a little tight at the start but that soon went. As soon as I got in I stuck my foot in a ice bucket, ( only went out for 2 miles tho, did that for 2 days) during the week I put some pace into a easy run, so did a few short reps ( 30sec reps) in the middle of a easy run, and again felt great. Managed a long run of 12 miles ( all tho didn’t fuel right for it so felt rubbish lol) but on the hole managed a 31 mile week…. This was such a massive relief and now can build into winter and hopefully get stronger into races next year….

Reflection & Recovery

Ok, right, I suppose I best start from the beginning of this year! And what a year it has been, I’ve taken this week as an easy week in training, just to give myself a mental break from training, it’s needed lol. So I’m sitting and reflecting back on the years training and racing. Training has been the best block I’ve ever put together! It’s been amazing, no injuries ( touch wood) now for over 18 months, mileage has picked up over the months. Ok let’s go back to early parts of the year, winter ❄️ training, and over the winter we had some pretty varied weather thrown at us, the snow was definitely fun though. Going out in the evenings while the snow was on the ground, seeing nobody around, and all that was lightning your way was the street lights, so peaceful 😊…

But the snow did mean pulling back on speed work, so more the case of going out and just getting it done and putting in the miles. And with pandemic, sports facilities where closed, so no track workouts. But as things started opening back up slowly, my local track at Boston re opened and I managed to get some workouts in again, but going back onto the track on those cold frosty mornings didn’t fill me with to much joy lol, extra long warm ups 😂

But as athletes, no matter what the conditions we just get it done! I suppose that’s one thing I have definitely learned over this past year being on my own, training in solitude has taught me to hold myself accountable ! Nobody is gonna do the work for me , so if I want the results I have to get out and put the work in! Gary ( my coach) has been amazing, supported me thought my running and pushing to be the best I can be. The sessions he sets me are tough, but they are so satisfying when your done and you’ve nailed it!..

So why’s it been such a good year so far !!!!

Throughout training I was hitting paces I never thought I could, but once I got through that mental barrier and I saw I could run the paces, it seem to set a spark off inside me. Times in sessions where coming down, I mean a example, pre pandemic I was doing sessions like 12×400’s in about 92-95sec ( which was fine) but now the same sessions I’m hitting 71-75! I also managed to purchase a treadmill, this has really helped me stay consistent in training and take some of the pounding off my joints ! My main reason was to help me out when I had my other 2 kids every other weekend, I could continue training in the evenings.

Throughout the pandemic the little village of Heckington put together a virtual running group, which has now evolved into a Wednesday night group run ! It’s nice to run with ppl again once a week, and ppl from all abilities to, and seeing them improved week after week is so nice..

Races where coming back and I booked myself into a midweek 5k race, Prestwold Hall, it was on a airfield, so very open to the elements, and boy was it ever ! It was one of the worst evenings you could ever race in, 40 mile hr winds, driving rain ! It was awful! The thing is I felt in great shape, but I did my warm up, got back into my car, changed shoes, I remembered thinking “ what am I doing 🤣this is bonkers “ but I lined up and I was away! Head wind straight away, being blown all over the place, I remembered seeing the kilometre boards being blown across the course 😂. I was so glad to cross the line, but deeply disappointed with the time ! I knew I had to forget about the race and move on because of the weather conditions..

I knew I was in shape so I started hunting around for my next race. And I found a 5000m track event at the Midlands masters championship.

So this gave me focus, and also I felt excited to be competing on the track again. Luckily the weather changed and we’ve had some blistering hot days this summer! And it was a very warm one on race,

Beautiful day at the Pingles Stadium, so was set for a great day ( hopefully) The warm up I felt great, and mentally I was ready, I remember lining up, and I had a plan in my head, Gary given me instructions about lap splits to, but I had an idea to lap my watch ever 400 to keep myself on pace, this I found really helped me, and kept me mentally on track, cause I knew I had to manually lap my watch , pacing was bang on, the race couldn’t have gone any better! I remember hitting the bell lap and closed the gap to the next athlete, got to 200 to go and kicked past him, crossing the line in 18:19 and a new PB, was sooooo happy 😃

Next event was gonna be the Masters Grand Prix where I was competing at the 1500m and 3000m. The 3000m was up first and the first event on the track, still feeling great from my 5000 pb 3 weeks ago, and knowing I’ve got some more solid training behind me, I lined up feeling confident. The day again was very hot, probably hotter than the previous race ! They even had a hose pipe out on the start line for the distance races, but I was very happy with race and the way I paced it, I crossed the line in 10:29, another Pb! 4 hrs recovery, then it was the 1500m, for me this was just gonna be what I have left in the tank, so I just went for it ( well as best I could lol ) but I came out of that race with a Pb of 4:56 !! So a fantastic day on the track.

The next race was the next weekend, The Heckington 10 mile road race, so keeping the training relatively easy the next week I went in the race feeling strong, I really wanted to do well in this one, it was my backyard event, I train on the course nearly every day lol! The start line was only a 15 min walk from my house, so on the day of the race, I got to the start line, did my warm up, and got focussed! They started ppl off in waves, I was wave 2, race starts and I eased my way into the race. Found my race pace pretty quickly and relaxed into that rhythm,

I felt so good all the way round, don’t get me wrong, I was definitely working but I felt good, mentally and physically. The course is a 2 loop course, and when I hit about mile 8 I was definitely feeling it 🤦🏻‍♂️, but I knew I was on for a good time, so I just kept pushing one, I managed to pick off a couple more ppl, turned into the finish, and saw the clock! I was so happy, a huge Pb taking about 4 minutes off !

64:24

So delighted with that result, just puts you in a good place for training..

The one thing I haven’t really spoken about, and find difficult to speak about is the solitude, I know some ppl won’t understand this, but don’t get me wrong I feel blessed that I’m in the position I’m in, I can train everyday when I want, and live like a pro athlete, my day to day job is caring for my disable son. But coming home to nobody to congratulate you on your results or even just in day to day chat, it’s tough, but you just get on with it, this past 18 months I’ve lost a lot, I don’t feel like a chapter has closed in my life more like a hole book has closed 🤦🏻‍♂️😔. But trying to rebuild and move forward is a day to day process. Running has definitely kept me going and kept me sane!

The races keep coming tho as next up was the 5000m track challenge in Nottingham. My previous result was a 18:19, I was gonna try for a sub 18, the conditions wasn’t great on the day, but for my race they did improve!

The rain did stop, and it was humid. Gary was there on the day, and my friend Sophie, so I had a cheer squad 😂, they really did help tho, giving me support over each lap and keeping me focused! This race was tough, my first lap was a little quicker than I wanted, so tried to rain the pace in, but as they say, the damage was done 🤦🏻‍♂️, so had to gut it out, and was on pace for a sub 18 until the last 4 laps, just slipped away, but I did come away with another Pb 18:12 ! So I’m definitely not gonna complain about that! That one hurt tho, I remember getting home, crashing on the bed, lying face down, cause my glutes and hamstrings hurt ! Didn’t run the next day, focused on recovery, hot bath, foam rolling, and massage gun, worked ! Cause the next day I felt great ! No time to rest tho, onto the next race, Bassingham Bash, 5 mile road race the next week !

This race for me was a indication race of how I would go in the 10k. The course was flat and fast ! Enjoyed the race, but again this hurt, felt this race when I hit mile 4 ! I went into this race thinking I want a 30 min or sub! Now I’ve not raced a 5 miler for many years , and I got a 35 min last time. Coming into the finish of this one looked at my watch and got the result I wanted, 30:35!

Thank you Ellie for the photos 😊

So what’s next, well I have a Half Marathon in 5 weeks and and 10k 2 weeks after that !

I have to admit, some of the training I’ve done this year I have been proud of 😊, not just the results, but just getting it done in these hard times, and the places I’ve training in. I’ve loved training in the Peak District around Langsett in the mountains!

A few images ☝️ above around Langsett.

Hill training in Belton has been fun too

The trails have brought me a lot of joy this year, I do think they have helped me stay heathy, mixing up the surface I run on, tarmac, track, grass trails, gravel, sand ! Yep even managed to get some beach running in over the summer 😂

So I think that’s me up to date 😆, a 4 week training block will start on Monday for the Half marathon!

Thank you to everyone who reads this, I really appreciate it 😊..

The importance of recovery!

How much do you prioritise recovery ? Well I’m sure over the years we’ve all neglected this side of running, I’m guilty of this to! You know what it’s like, you e come back from a hard session, long run, or just a tired legged run, and just collapsed on the sofa ! But it’s important to get your recovery underway straight away! First thing I do if it’s a long run or a hard work out, is fix myself a shake, this normally contains, a banana, mango pieces, or strawberries or blueberries ( depending on which fruits I have in at the time) scoop of chocolate protein powder, almond milk, and your away! So that’s my shake down, now depending on how I feel, I’ll either jump in the shower or a hot bath with Epson salts, helps aching muscles. The massage gun ( below 👇🏻) is probably the best tool I have, these are so so good ! I spend about 30 minutes after each run on this. I always seem to suffer with tight glutes and hamstrings, but the massage gun gets deep into these muscles and help me so much with any soreness.

Now a lot of people on Strava my see my recovery runs I do in the evenings, and as you see these are done at recovery pace. Now I take no notice of my pace on these runs, these are very very easy, the hole point of these runs is to shake out any lactic acid, and get the blood pumping around the legs, just so I can stretch out later ! It’s easier to stretch out soft muscles the stiff and tight muscles!

Sleep, I try and get 8-9 hours per night of sleep, as we all know, sleep is when your best recovery happens and when your body absorbs your training you’ve done ! Don’t get me wrong, sometimes it’s easier said then done getting these hours of sleep, and some nights I don’t even feel tired, but I try and listen to calming music to help relax me and help me drift off…

Other tools of my tread ☝️ are a foam roller, a spiky ball roller, and a stretch band.

2020, The Year That Changed My Life!!

Well what a year that was ! a very tough year for everyone! covid has definitely put into perspective what is important in life…. So what has happened to me and why has it changed my life ? Well sadly my marriage broke up, and we decided to go our separate ways, so that ment me starting from scratch really, new home, had to furnish this home, new car, new life really. Athletics was the only thing keeping me sane ! the routine of training, just getting out the door and putting some miles in the legs, gave me a focus. So yeah, me and my eldest boy are living a new life. Towards the end of the year I had 2 isolation periods, due to my boy being contact with someone at his school testing positive for covid, and also being made furloughed from work just before Christmas wasn’t easy. This period however gave me time to think about my life, for ppl that don’t know me, my eldest boy has Autism and goes to a special school for young adults with needs. So while I worked from 2pm -10pm my parents look after him, sadly they are getting to old now to cope with this ! So what was I to do ! My only option was to give up work and become a full time carer for him. This was a very difficult choice to make, taking myself out of full time employment, which i’ve done for 27 years of my life! It was the mental health side of things I had to be careful of to, isolating myself from everyone. My running will give the focus I need to stay sane ( I hope ) lol. So its life as a full time athlete for me now, excided in one way, cause now I can finally achieve my full potential and focus on things that I was neglecting…

So, training, how’s it been going? I have to say it’s been going amazing, I’ve been able to up mileage safely and recover properly. 2020 has been short on races yes, but I’ve put done a great base, mileage has been between 65-75 miles per week. But I definitely have learned a lot of lessons alone the way, especially how my body reacts to certain sessions, and I think what some ppl don’t realise is when I do my recovery runs, these are all about turning the legs and getting the blood flowing and get the tightness out of my joints, so I’m doing about 8:30-9 min milling , so incredibly easy. For me it’s 80/20, 80% easy 20% hard. This personally seems to work for me.

Training is mainly done on my own, and don’t get me wrong, enthusiasm does dwindle from time to time, but I try and get out with friends when I can, Holly Haywood and Ellie Thorpe have been life savers 😆 thank you ladies x

The support from my coach has been great, he’s been there for me so much over the years, with his training plans, advice and keep me in check, Thank you Gary.

But one lady I do want to thank has been Sophie, she has been very supportive over the years, not just in training , in life in general. Thanks Sophie x

A normal week kinda looks a bit like this in the winter.

Monday: 8-10 miles easy am – 4-5 miles recovery run

Tuesday: interval session am – 4-5miles recovery run

Wednesday: 10-12 miles easy am – 4-5miles recovery run

Thursday: Track session am -4-5 miles recovery run

Friday: 6 miles steady – tempo am – 4-5miles recovery run

Saturday: Rest day

Sunday: Long run 15-17 miles..

The weekend running can differ depending on when i have my other little boy.

Boston’s Princess Royal Track is my local track I train on…
As I was talking about recovery, I found the recovery gun the tool I use , it’s absolutely amazing! I spend about 30 minutes after each session and long run on this.

As well as recovery I found to be more experimental in the kitchen! 😁 this book by Shalane Flanagan and Elyse Kopecky to be very helpful, some great meals on here for runners.
For winter training this device has been so helpful, I live down the fen roads, so the roads are so muddy from all the farmers. So this shoe dryer is great.

So what’s happened!!!?

Wow nearly 2 years on ! So sorry for not updating this site, life has been hectic, and, well like a tornado, spinning at 100mph !

Training has been going extremely well over the past 1 year and a bit, slowly increasing mileage and introducing harder longer reps. At the beginning of 2019 I had a very bad injury, it was on Father’s Day and on a family day out me and my step daughter was on a air pillow at a local play park, and sadly I fell wrong and my ankle went snap !!! I rolled straight off the air pillow to the floor, and I knew instantly there was something badly wrong, I felt sick, and in a lot of pain, couldn’t stand on my leg.

Thankfully the ankle wasn’t broken, tore muscles and tendons. Think it was 3-4 weeks before I was back into full training.

Training throughout the year was good, I even introduced more track work

Which has definitely helped my speed. Think was has surprised me throughout the year is the consistency of my rep splits.

Started the year about 45-50 miles a week and over time I managed to increase that to 61 miles per week.

Definitely been more disciplined in my recovery tho, as soon as I’ve finished my training especially efforts or long runs, I’m a firm believer in you had a 30min window to get nutrients into your body to aid recovery, so I’ll normally make myself a shake, get that into my body, then use my pulse massage gun , such a great piece of kit, works well for me, better than foam rolling.

But life isn’t that straight forward, especially now with 3 kids, think with my working hours has definitely helped me to train, I work 2-10pm so I have my mornings free to train,

I’ve kinda got myself into a nice routine with my training week, I switch from road to trails to track throughout the week. Monday’s I like to go off road and have an easy run onto some nice trails

I try and keep my effort reps either on the road or track, Tuesday I introduced a triple run day, where I did my efforts in the morning, get home recover, then an easy run to work, get changed there, then run home and that tends to be how I feel 🙂 . Mid week long run, either road or trail. Thursday efforts, Friday long run day ( before lockdown) during lockdown, steady run. Saturday rest day, Sunday medium long run ( before lockdown) long run during lockdown. I have to work training around family life, which is a juggling act with 3 kids, but I do it….

COVID 19 …

Since the hole COVID 19 came to our country, it hasn’t effected my training so to speak, only when I contracted the virus! It came on so so quick, I felt so ill, the morning when I contracted it, I tried to get out to train, I just couldn’t, I felt dizzy, sick , thought I was gonna collapse, this was in my first mile. So had to walk home, and it was a long walk home to. Felt worse when I got home, throat was so sore, had to lie down couldn’t stand. So wife called 111, and the ambulance crew came out and confirmed and treat me for the virus, I had to self isolate for 7 days and the family for 14 days. Those were hard times, felt so ill for a week, but as soon as it came on, it went !!!!

Got back into training pretty quick and felt good.

Had a solid 4 months worth of training, mileage solid, reps consistently good, and generally feeling good about training and the way it was going.. even picked my first Marathon to do, which my coach found for me.

2 weeks ago sadly I suffered a minor stress fracture in my left foot 😦

Couldn’t walk very well on it. Think if my work didn’t send me home I probably wouldn’t have gone to A and E to get this checked out.

It came on on my 17 mile long run, and had company on this run to Holly Haywood came with me for the last 7 miles, and in the final ; miles my foot really hurt, but I kept going and made it back to the car, as soon as I stopped it really hurt and stiffened up.

So where am I now ?! I’m using my bike to keep my cardio going I’m averaging 15-17miles per day, longest ride is 20 miles.

It’s keeping me active, so can’t complain,

I’ve got good friends who keep me sane lol thank you Sophie Cowper lol 😉 I miss running tho, hopefully be back into training very soon,

But I’ll keep you all posted, promise …….

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