Monday September 16th. HRV= 76 White.
A good start to the week but I can feel the fatigue in my legs and some tightness around my ITB (illiotibal band) and have booked a massage for Thursday. Easy lunchtime run of 8.5K and that’ll be all for today as I’ve an online Q&A later for http://www.runinthedark.org/training/
Plan for tomorrow is an early gym session.
Tuesday September 17th. HRV= 77 White.
Early Gym session of mostly mobility work and a slight increase in lifted weight with the Back Squat and improvements is always good, 5 sets of 5 @ 47.5kg (+2.5kg). Squat weight has increased by 7.5Kg over the last 3 weeks and feeling more manageable which is a good sign and although 47.5Kg might not sound like a lot my lifted volume from this session equals 1187.5Kg. Legs starting to feel much stronger again and there’s no signs of any discomfort around the knees or lower body. Didn’t have time for a lunchtime run as I was stocking up on some items for next week’s race and when I got home it was raining quite heavy which meant overdressing and having to change my run plan. Went for a local hilly loop and included some fast paced reps along a forest trail but fading light and the bad weather meant having to cut it short as I didn’t want to risk a fall or twisting an ankle. I was starting to enjoy picking up the pace to try beat
Plan for tomorrow is an evening Steady Track Session with even pace and maybe an earlier Recovery Run.
Wednesday September 18th. HRV=81 White.
A great result but I can feel the DOMS from yesterday’s strength session and although that’s good as it show’s I’ve lifted enough to stress the body it also means altering my run plan for later as I don’t want to slow down my recovery and adaption to the strength work. Took the opportunity to do a lunchtime Recovery run and stayed slow and flat for an easy 6K with a walking finish. Climbing a set of step towards the finish had me feeling like a newborn giraffe. Legs started to loosen up as the day went on and only noticed the improvement when I started to think about my next session. Made a slight alteration to the session and instead of the usual steady state run I went for an easy to steady warm up followed by 5*800s at an average of 2:45 per rep. Finished with a long cool down and then it was coaching for an hour with an opportunity to stretch.
Plan for tomorrow is an early gym session and a lunchtime massage. There’s a coaches meeting after Athletics which will more than likely mean a forced rest day from running but that’s no harm.
Thursday September 19th. HRV=82 White.
A great result and makes me want to run later so I’ll make sure to be prepared if the opportunity presents. Early Gym session and it’s a repeat of last week with a set of 3*3 Deadlifts @ 95Kg, 3*3 Strict Press @ 25Kg (-10Kg) plus 3 sets of 5 Pull Ups (+1). It felt very manageable compared with how I felt last week and that shows improvement on me without having improvement on the bar. Stress / Rest / Adapt. Lunchtime massage and not half as bad as I was expecting which is good but my left leg was much tighter than my right which is the opposite to what I was thinking and that’s not so good as it means there was a possible problem developing that I was unaware of. Won’t leave it as long before next massage. Managed a short run between Athletics finishing and the coaches meeting starting and made the most of my limited time. Did a quick but easy warm up of 2K and on every lap after than I threw in a 100M sprint with a 300M recovery for 5 laps before finishing with a cool down to end the session with 5K in 21 mins.
Plan for tomorrow is a short recovery paced lunchtime run or rest.
Friday September 20th. HRV= 87 White.
A great result and I’m putting this down to last night’s session followed by a good night’s sleep and waking without an alarm. Feeling good but legs still recovering from the strength training and the tenderising from yesterday’s massage. Easy lunchtime run of 6K with very low heart rate and with that a very easy pace.
Good night’s sleep and feeling good but a little creaky in the legs department but you’re supposed to feel that way during times of heavy training. Decided against a lunchtime run but knowing it was my only option I changed my mind and went out for an easy 8K in the hope of loosening out my legs and aid recovery. Took a few minutes before it started to feel easy and at that point I was wishing that I’d stayed closer to work. Finished with 8.5K in just under 40 minutes and not looking forward to standing on the side-line of a football pitch this evening.
Plan for tomorrow is similar to last week with Parkrun for a time trial and a short but fast Trail Run.
Saturday September 21st. HRV= 79 White.
Managed to wake without the alarm and started the day with a Beet it shot. Very happy with high score and if my legs feel up to it I think I’ll be chasing a PB today. Arrived at the venue a bit later than usual and had barely enough time to do a worthless warm up as it was hardly worth the effort. Made my way to the start line and didn’t recognise any of the usual faces but there were a few club singlets and that’s a good sign as it means a race. The pace started much faster than I expected and rather than risk getting caught out I dropped back slightly and settled towards the back of a group of about 5. Moments later the pace started to slow down as the lead runner wasn’t able to maintain what had started and I found myself almost tripping up as I tried to adjust my own pace. I noticed a gap and went for it and forced the pace with a comfortably hard push to break up the pack. When possible I took a quick look behind and could see I had a lead of maybe 50 Metres but unfortunately I was on my own and I seem to work better when chasing rather than being chased but it’s still good for self-discipline to be able to hold onto a lead. As I approached the end of the first lap I was told that I had created a big gap but it was still only half way so I tried not to falter. My concentration started to go soon after and I found it tough going from 3-4K and just wanted it to be over and although I tried to push on for the last 1K I just didn’t seem to have the extra gear but did manage an attempt at a sprint finish to cross the line with a comfortable lead. A good result and a confidence boost but slower than last week.
My daughter’s training was cancelled and that also meant my hill run opportunity was cancelled but luckily I managed a local run of 12K which was flat but better than nothing.
Plan for tomorrow is a Medium distance Trail / Hill run concentrating on climbing.
Sunday September 22nd. HRV= 75 White.
A great result but feeling like I could do with a lie in. Ran as planned and did 18K with almost 780M of Ascent over one of my usual routes with some good climbs. Took my time and made a few stops to take in the views and refuel with wild berries. Finished the day with a short recovery run of 5K.
Plan for tomorrow will depend on recovery but limited to lunchtime as I’m busy with an online Q&A in the evening.
Weekly Summary
A good week finishing with a first place in a tune up 5K race and a medium distance Trail Run. Noticing the results of my reduced volume in my HRV scores and the Taper proper starts tomorrow.
Another good result after a tough session which has me wondering if I need to start increasing the intensity. Not sure what to do today but got an offer of some company for a lunchtime run and just let it happen. Started at a comfortable pace but could certainly feel it as the run progressed and know I would have slowed down if I was on my own, finished with 11.2K (7 Miles) in 46 minutes. Didn’t have a run opportunity after work as I got late notice of a ‘Code of Ethics’ course at the Athletics Club and I’m feeling better about the lunchtime session. Do what you can when you can.
Early Gym session of mostly mobility work and a slight increase in lifted weight with the Back Squat and improvements is always good, 5 sets of 5 @ 45kg (+5kg). The discomfort I was feeling behind my knees last week has gone and only realised it when asked by my Trainer. Unsure what to do later and trying to decide on either a hilly continuous run or a session of Hill Repeats. Change of plan and went for a shorter than usual lunchtime run as I was told it would also be shorter than usual.
Woke during the night with very bad pains in lower stomach area it kept me awake for over an hour. Fell back asleep eventually and then woke feeling very tired with the alarm. Not surprised with result but putting it down to lack of sleep and feel ok to continue with training as normal while keeping myself under observation. Also feeling the DOMS from yesterday’s strength session and this could help with keeping the training controlled. Skipped the opportunity to run at lunchtime to benefit from the extra rest ahead of the usual Wednesday night group session. A slight change of pace and plan for this evening to accommodate those recovering from recent races and preparing for upcoming races. Session consisted of a steady 10K at a Pace no quicker than 4:15 per K and no slower than 4:30 per K. This meant a conscious effort to stay slow and we finished the 10K with an avg of 4:15 followed by a few faster laps to loosen out the legs. Finished the evening with a coaching session and much neglected stretch.
A late night and early morning might be the reason for this but I’ll be taking it easy just in case. Early Gym session with a slight increase on last week including a set of 3*3 Deadlifts @ 95Kg (+5Kg), 3*3 Strict Press @ 35Kg (very tough) plus 3 sets of 4 Pull Ups. Skipping the Lunchtime run and will reduce the volume / intensity of this evenings session. On two minds whether to run or not but settled for a few easy laps with 4* 400M at a faster pace included. Total distance of 5K and then it was home for an early night.
A good night’s sleep and feeling good but a little creaky in the legs department but you’re supposed to feel that way during times of heavy training. Decided against a lunchtime run but knowing it was my only option I changed my mind and went out for an easy 8K in the hope of loosening out my legs and aid recovery. Took a few minutes before it started to feel easy and at that point I was wishing that I’d stayed closer to work. Finished with 8.5K in just under 40 minutes and not looking forward to standing on the sideline of a football pitch this evening.
Almost a lie in as most of my weekend mornings have had early starts over the last while. Still woke early but went back to bed after checking my HRV and used the opportunity to take a 
A great result but my legs are feeling the effects of yesterday and the weather seems a bit rough so I do a double take knowing it might not be a day for the hills. I go back to bed thinking I need to go but thinking back to last Friday when I had a close call due to leg fatigue I think it’s the right choice. When I finally get up I get caught up watching the Great North Run and the weather gets even worse and I almost miss my Long Run opportunity. Eventually I notice a break in the weather and take my chance for a long run and just run without any plan on where to go and make it up as I go along to arrive home 30K later. It felt a bit tougher than it should have and that makes me think I needed it more than I realised.
Again it’s another good week but would have preferred more time in the hills and not happy to have missed the long run opportunity on Sunday. Fitness is definitely improving and my Parkrun time trial resulted in a Season’s best without a lot of effort and without a Taper.
A great result considering how I was feeling after yesterday’s long run. Legs still feeling a little bit fatigued so I settled for an 8K recovery run at lunchtime. Might leave it at that for today as I’m doing an online Q&A for 
A good result and feeling better than yesterday. Early Gym session and it was a lot easier than expected with mostly mobility work and a consultation to plan my next few months with the main focus on the 24-hr World & European Championships in Latvia next May (TBC). Won’t be doing too much in the gym this side of the Isle of Man Mountain Ultra as I can’t afford the recovery time costing run time and I need to get as much time on the hills as I can. Running commute home and my plan was add in a few Km at what should be by half marathon pace but the stride sensor had a low battery so it was back to heart rate based effort. Stayed steady throughout by slowing on the climbs and speeding up on the flat to keep the HR profile stable and without peaks & troughs. A good run
Woke early and when getting out of bed could still feel some tenderness behind my knees so I decided to bin the run in favour of the evening session. Met with 3 others and we set out to repeat last week’s session but from the off we were running at a faster pace. It didn’t feel too fast but the effort was made to stay controlled. After a 2k warm up we started the session aiming for an even 4:00 per k for 10K but it was always faster. Went through 10k in 38:40 and then 2 of us pushed on with another 1K in 3:30 before starting a cool down. A good run but tomorrow will tell if it was too much. Too soon to go testing the fitness and you don’t want to leave your best effort on the training ground. Finished the evening with the usual coaching session and an opportunity to stretch.
Unexpected result and it’s good when you get it in your favour but today might not be the day to make the most of it. Yesterday’s session felt manageable but it was still a tough session. Early Gym session with reduced volume and intensity but did include a set of 3*3 Deadlifts @ 80Kg plus Walking Lunges and Core work. Will see how I feel later and make my run decision at the Track depending on who turns up. Legs started to tighten up as the day went on and didn’t think I’d be on for a repeat of last week’s 4*1K @ 3:30K and scaled it back to a lower volume & intensity session of 3*1K @ 3:40K. Started the session and felt better than expected but didn’t get too carried away. The Intervals ended up as 3:30s without any extra effort but stuck with plan of only doing 3 as the knock on effect could be a bad day tomorrow. Total distance for session was 7K.
Woke at 6 and switched off the alarm rather than hitting snooze. Woke again at 6:35am and wondered was it too late to run? Took a chance and was glad I did as it was a perfect morning. Could feel my legs starting to tighten up as the day went on and also starting to feel some tenderness in my glutes after the gym session. Finished the day with a second run of 13K at recovery pace on the track with someone preparing for a 24-hr Race.
Slight change of plan and stayed local for a medium distance run of 25K over the same route as last Sunday but taking an escape route to shorten the distance. Missed the opportunity to add in a hill run and finished the day with an 8K recovery run including a few controlled hills
A good result but legs feeling fatigued and I might not get what I want from this session. Started on a climb and tried to minimise the amount of recovery time by running hard on the descents and avoiding the possible flat sections as much as possible. This meant doubling back and repeating climbs whenever I felt there was too much recovery time. With roughly 10K to go I was starting to feel the effort required to lift my legs and kicked a rock twice so I knew it was time to think about finishing. Slowed it down and made my way back to the start with 1000M in the bank.
A good week but would have preferred more time in the hills.
