2023-08-27 Weekly Blog

This week:

Light (nearly) 5k

Ab repeats N from 5 - 15, with Nx2 rest between each exorcise

  • N Russian Twists
  • Nx2 seconds side plank (each side)
  • Nx2 Seconds plank
  • N Elbow to knee crunch

1.2k pool swim (30 Mins)

Parkrun with a 1k warmup

11k very light

Full body at 50-70% max weight

After having some knee pain and taking advice from my Aunt (a PT with some very impressive finishes, ironman e.t.c) I’ve switched to a 3 week rolling plan.

This is week 1 or ‘easy week’ lots of rest days and light running. Its actually been really benificial to step back from the high intensity training and I feel stronger for it. The plan below is a first pass and a guideline, I think medium week may need stepping up a bit but we will see. It will be intresting to see how I feel after a couple of 3 week cycles. Likely this will be a good week for any further parkrun PBs now they are not my main focus.

A guide plan is this:

Easy Week

  • Monday Rest
  • Tuesday Easy 5
  • Wednesday Core
  • Thursday Swim
  • Friday Rest
  • Saturday Parkrun
  • Sunday Zone2 10k + Light Full Body

Medium Week

  • Monday Rest
  • Tuesday Light run
  • Wednesday Upper Body
  • Thursday Intervals
  • Friday Rest
  • Saturday Parkrun
  • Sunday Zone 3 15k and full body

Hard week

  • Monday Hill Reps
  • Tuesday Light run
  • Wednesday Full body
  • Thursday Intervals
  • Friday Rest
  • Saturday Parkrun
  • Sunday Half and Runners leg day

Parkrun this week felt great I wasnt running for a PB (it’s a parkrun PB at 21:51), but more just keeping my focus on what to do at what part of the course and on having my hands in the correct place. It wasnt a ‘hard’ run and i felt strong for most of it certianly focusing on when and where to push really helped and I managed to do a easy 1st lap to leave somthing for the 2nd.

Other notablesthis week were:

  • The core day with the increaseing sets/times this was really good.
  • The Rocket X came down by another £5 so I got another pair at £65.

Personal Bests

  • 1k: 3:39, Dec 23 2024
  • 1mi: 5:59, Jan 25 2025
  • 5k: 19:09, Jan 25 2025
  • Parkrun: 19:09, Jan 25 2025 (Coventry)
  • 10k: 41:25, Feb 02 2025 (Warwick HM)
  • Half: 1:27:47, Feb 02 2025 (Warwick HM)
  • Marathon: 3:36:59, Mar 03 2024 (Oulton GP)
  • 50k: 5:22:35, Mar 29 2025 (Bath 50)
  • 50 Miles: 11:44:14, Mar 01 2025 (Rassselbock BYU)
  • 100k: 14:46:51, Mar 01 2025 (Rassselbock BYU)
  • Longest: 134.04km, Mar 01 2025 (Rassselbock BYU 19:59:27)

My Current goals

  • Road Distance/Time goals:
    • 5k: 21:00 18:30
    • 10k: 45:00 40:00
    • Half: 1:45:00 1:25:00
    • Marathon: 4:00:00 3:45:00 3:10:00
    • Ultras:
      • 50k: 5:30:00 5:00:00
      • 50 mile: 10 hours
  • Trail Ultras:
    • Distance goals:
      • Complete a 50 mile
      • Complete a 100 km
      • Complete a 100 mile (Postponed for the foreseeable)
    • Position Goals
      • Come top 50% in my age category on a fell run
      • Come top 25% overall on a fell run
      • Get to 25% consistently on runs
  • Other:
    • 24 hour race
    • Backyard Ultra
      • 12 Laps (50 mile)
      • 18 Laps (75 mile)
      • 24 Laps (100 Mile) (Postponed for the foreseeable)
    • Peaks
      • Summit all three highest UK peaks on 3 separate fell runs. Scafell Snowdon Ben Nevis
    • Coventry Way

Upcoming Events

Booked

  • 27/04/2025 Shakespeare marathon (Pacing 4:00:00)
  • 12/07/2025 Race to the Stones (Finish)

2025

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2024

2024-01-28 Weekly Blog

1 minute read

Personal Bests 1k: 3:39, Dec 23 2024 1mi: 5:59, Jan 25 2025 5k: 19:09, Jan 25 2025 Parkrun: 19:09, Jan 25 2025 (Coventry) 10k: 41...

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2023

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2023-09-17 Weekly Blog

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2023-09-04 Weekly Blog

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2023-08-27 Weekly Blog

2 minute read

This week: Light (nearly) 5k Ab repeats N from 5 - 15, with Nx2 rest between each exorcise N Russian Twists Nx2 seconds side pl...

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2023-07-23 Weekly Blog

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My Current goals Road Distance/Time goals: 5k: 21:00 18:30 10k: 45:00 40:00 Half: 1:45:00 1:25:00 Marathon...

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