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No she said no point in an x-ray so just have to be patient and I'll know when its better! Thanks John!
I'm sure you'll feel stronger after the rest!!

On a related note, I've just been for a brisk walk, don't normally put it on strava but I did because I wanted to see how fast I went.
What pace would you suggest for a walk to give you aerobic benefit?
 

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Thanks very much for the advice and support! Really helped me and just need to be patient! One of the reasons I started the thread was that I hoped it would help me on my journey and this post alone has made it worth it to share my goal!
Believe me, this thread has been great motivation for me at times too!
 

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This week:

Monday: - 50mins moderate->hard
Tuesday: 20mins Fast - (5k in 18:15)
Wednesday: 41mins very easy
Thursday: Fartlek 10x1min
Friday: 50mins easy
Saturday: 30mins easy
Sunday: Pacing Half-Marathon for 1:34:46 (total 1h41)

50.6 miles total.

I made a mistake on Monday and paid for it for the rest of the week. I underestimated the effects of last Sunday's race and didn't recover afterwards. I ran too hard on Monday and my legs never recovered.

I won't call it tempo runs when I am just doing a "comfortably hard" run, which normally ends up being faster that suggested LT pace.
I am running more and more by feel so I wrote "20mins Fast" on Tuesday because that's what it was - warm-up and cool-down not included.

Today I paced a runner I am coaching for an attempt at sub 1h32 in the Half Marathon. He was doing really well but after running on cobblestones around 14k he felt a sharp pain in the calves (he has had surgery there) and we slowed down a lot. Still finished with a PB of 1:34:46
 

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Last week:

Monday: 30mins easy
Tuesday: 40mins moderate
Wednesday: Fartlek 20mins
Thursday: Hill sprints - 6 x short hill all-out
Friday: 40mins easy
Saturday: 30mins easy
Sunday: 10k race 37:45

36.4 miles total.

Easy week to recover from the previous one and be ready for the 10k race.

I was disappointed with the time. I didn't feel good at all, even when doing the warm-up. I felt heavy and sluggish. Not tired. It felt like I couldn't tap into my energy, if that makes any sense.

It was a small road race (206 entrants) with lots of hills.

I settled in 10th place in a group of, initially, 5 runners, that turned into a trio after the first big climb.
11th place was losing ground fast so I just focused on staying with that group, right at the back.
Around 6k I started feeling slightly better and just before 7k I picked up the pace and within 3 minutes I was running alone, chasing 7th place, some 80m ahead.
I finally caught and passed him in an all-out sprint 150m from the end.

I finished 8 seconds from 3rd in my age group.
Even more disappointing, I know I am in sub-37 shape, for sure, maybe closer to 36, and 37:03 was enough for 3rd overall.

I have another 10k race next Sunday. I hope that one will go better.
 

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How are things with you, Kevin?
 

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Bad luck Fulmar, hope you have a better race on Sunday :tup:

I ran my final 5K of the year at parkrun on Saturday. Hope you are sitting down Fulmar - I finished in... 40:54. Beat that! :lol: I was running with my nine year old nephew for his first 5K, and unfortunately he went out too fast and got a stitch. Still, he enjoyed it which is the main thing.

I'll be back in the new year after some marathon training to hopefully post a more respectable time. I'm hoping I can get under 17 minutes next year at some point...
 

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Bad luck Fulmar, hope you have a better race on Sunday :tup:

I ran my final 5K of the year at parkrun on Saturday. Hope you are sitting down Fulmar - I finished in... 40:54. Beat that! :lol: I was running with my nine year old nephew for his first 5K, and unfortunately he went out too fast and got a stitch. Still, he enjoyed it which is the main thing.

I'll be back in the new year after some marathon training to hopefully post a more respectable time. I'm hoping I can get under 17 minutes next year at some point...
Thanks James.

haha I laughed out loud when I saw your time! :lol:

Good on you for running with your nephew. :)
 

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This week:

Monday: 50mins easy
Tuesday: Fartlek 4x2mins
Wednesday: 53mins easy
Thursday: Fartlek 10x1min
Friday: 50mins easy
Saturday: 30mins easy
Sunday: Pacing a 10k for 42:06

39.1 miles total.

I was going to race today but decided against it. I only started feeling better yesterday and I didn't want to take chances.
Another low mileage week but I am feeling more confident now.

Instead of racing, today I paced my girlfriend to a 42:06 10k (undulating and very windy) which was a great result as she had very bad shin splints for two months and has only been running with some consistency again for two weeks.
And that's only 42 seconds off her PB.
 

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Discussion Starter · #70 ·
Hi Fulmar - sorry been away for some time will get back to more regular posts. Just updated my blog today with a short entry. I am getting back to some proper training now. Will read through your posts that I have missed!!! Happy xmas and new year to all!
 

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Hi Fulmar - sorry been away for some time will get back to more regular posts. Just updated my blog today with a short entry. I am getting back to some proper training now. Will read through your posts that I have missed!!! Happy xmas and new year to all!
Hello Kevin!
I read your blog today. It's great that you are feeling good again!

Last week:

Monday: 1h easy
Tuesday: A.M.: 40mins easy - P.M.: 40 mins easy
Wednesday: 20mins Fast - (5k in 18:44)
Thursday: 40mins easy
Friday: Fartlek 10x1min
Saturday: 1h01m in the mountains
Sunday: 54 mins in the mountains

50.6 miles total.

Saturday and Sunday were very hilly runs so, even if the pace was nothing much, those were hard(ish) sessions, especially Sunday's.
 

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Last week:

Monday: 35mins easy
Tuesday: 20mins Fast - (5k in 18:27)
Wednesday: Fartlek 8x1min
Thursday: 30mins easy
Friday: 30mins easy
Saturday: 30mins easy
Sunday: 10 km road race (hilly) 38:22

37.2 miles total.

Down with a cold. I did what I could in the race but it just wasn't a good day for it.
 

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1st January - 7th January

Monday: 30 mins easy
Tuesday: 50 mins progressive
Wednesday: 50 mins hard
Thursday: Fartlek 20 mins
Friday: 50 mins moderate->hard
Saturday: 40 mins easy
Sunday: Fartlek 20 mins

37.8 miles total.

Still with a cold but gradually feeling better.
Another low mileage week and without any times taken for reference so that there was no pressure.
 

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8th January - 14th January

Monday: 30 mins progressive
Tuesday: Fartlek 10 x 1 min
Wednesday: 30 mins moderate
Thursday: Fartlek 20 mins
Friday: 50 mins progressive
Saturday: 50 mins easy
Sunday: 6 x Medium Hill

37.7 miles total.

Another low mileage week.
The cold is still affecting me and now I decided to move some furniture and hurt my back as well... :notrust:
 

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15th January - 21st January

Monday: Fartlek 3 x 3 mins
Tuesday: 30 mins easy
Wednesday: 20 mins Fast - (5k in 18:25)
Thursday: 50 mins moderate->hard
Friday: 10 x Short U Hill - grass
Saturday: 52 mins - pacing my girlfriend for a 19:56 5k and the rest easy
Sunday: 1h10 hard

44.1 miles total.

The cold is almost gone and the back is improving.
Quite a week in terms of intensity.
Started running in a new pair of Skechers Go Run 4.0 - love them.

Just an explanation, I call it a U Hill because if starts with a short downhill, goes flat and then climbs sharply:

 

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22nd January - 28th January

Monday: 50 mins progressive
Tuesday: 50 mins moderate
Wednesday: 1h05 easy
Thursday: 40 mins moderate->hard
Friday: Fartlek 10x 1 min
Saturday: 40 mins moderate
Sunday: 35 mins easy

43.1 miles total.

Headed to the mountains on Saturday.
Saturday evening started with a cough. The following 7 days were hell.
 

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29th January - 4th February

Monday: 50 mins very easy
Tuesday: 30 mins very easy
Wednesday: 1h very easy
Thursday: 40 mins very easy
Friday: 1h very easy
Saturday: 55 mins very easy
Sunday: 40 mins easy

35.4 miles total.

I was in bed for most of the week. When I took the fever, after the first (worst) two nights, I got 39 ºC / 102 ºF. It stayed more or less like that until Saturday morning.
Slowly improving now but still very weak.
 

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5th February - 11th February

Monday: 30 mins easy
Tuesday: Fartlek 10 x 1 min
Wednesday: 1h10 easy
Thursday: 50 mins moderate
Friday: Fartlek 4 x 2 mins
Saturday: 1h40 easy (very hilly)
Sunday: 50 mins easy->moderate

51.1 miles total.

Still recovering from the cold. Did the fartleks with a runner currently 4 minutes slower than me over 10km.
 

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12th February - 18th February

Monday: 20 mins Fast (challenging route) - (5k in 19:51)
Tuesday: 50 mins hard
Wednesday: 1h easy
Thursday: Fartlek 5 x 2 mins
Friday: 1h10 easy
Saturday: 30 mins moderate
Sunday: 1h10 hard

51.0 miles total.

Lungs almost back to normal by the end of the week. Legs better too.
I hope to have a "normal" week again, starting tomorrow.
 
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