9.5km the inaugural early morning work run club
A good bunch - a more serious bunch than the Thursday run crowd
Pushed along nicely - a faster pace than I would have done on my own after Sundays half
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This is a good thing youāre doing, is it a group youāve set up?
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Yep - something I set up to try and involve more folks
The Thursday run club is quite good fun albeit only 30 mins - we have all levels coming along - one went from 40 min 5 km to sub 30 last year
Gets people away from their desks which I also think is a positive during the day
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Easy bike. Watched e5 of Hijack. And some stuff about protein.
Huge chicken breast, mushrooms, beans and milk now inboundā¦
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6k easy run
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Same, except what should be easy feels difficult when youāre so unfit!
Knee generally ok though 
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Bet the skin is better now.
First club run in two months. āEasyā.
1hr at target 6:40/km 6mins standing about. Nice sociable run. Only one quick pint after.
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classic 30:15s last night.
Only managed 2 sets of 13, as I have to go out and host a music quiz..
That meant bed after midnight.
That meant this morningās run session was powered by all the stimulants and supplements
6 x 4:00/1:00 at threshold/10km pace and then 6:00 just above
Tonight is parentās evening, so bed straight after
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Swam.
1400m
Wu Breast, back
Pre 500fs easy
Main
100 IM hard
50s moderate
25s then 50s alternating easy/sprint
Wd breast, fs, back
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8km treadmill run as 1k builds.
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am 5k easy run with zl
pm 23k muddy slippy trail run
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Tuesday
Easy 90 minutes
14km including 6x 1200m+ off 1 minute jog recovery. Target 4:30 - 4:36 min/km
Overall 14km @ 5:02 min/km
1 - 1200m - 5:30 - 4:35 min/km2 - 1450m - 6:36 - 4:34 min/km (lap press error)
3 - 1200m - 5:25 - 4:31 min/km
4 - 1200m - 5:30 - 4:35 min/km
5 - 1200m - 5:30 - 4:35 min/km
6 - 1200m - 5:29 - 4:34 min/km
Decent with a bad back.
Wednesday
4km easy
Sore, mainly a recovery day
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Did some checking.
Iāve done more running and more cumulative time over all sports by this point in mid-Feb, than Iāve ever done before. 39 mins more than I was at in 2022 my previous best start to a year.
I know they say donāt be a Jan hero but Iām really pleased with that. Legs are mostly holding up and although still overweight (where I was in 2022) this is the fittest Iāve been in a long time.
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Trained twice today.
30 minute spin class first thing.
30 minute steady run at lunch with a couple of efforts thrown in.
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Iām totally pissed off. Just over a week without the Boxing Day Five-Six week lurgy and now Iāve come down with a new one.
Managed
90 minutes easy.
Was meant to be 4 sets of 3ā, 2ā, 1ā (1ā between reps, 3ā between sets) about 5km pace but couldnāt make 2.5 minutes of the first setā¦ canāt breath.
Oh well, bad back and a virus, and caught in a massive down pourā¦ whats not to like. There is tomorrow.
I would say āalways tomorrowā too many days like today and it seems brave to say always tomorrowā¦ 
jokingā¦ or am I?
Edit
Canāt post 3 in a row soā¦
It is hard, but I have to remember I am stronger and fitter than 4-6 weeks ago.
I feel as weak as a new born kitten, but if not ill it is easy to forget only days ago I was hitting seasons bests.
Bed, sleep, selfcare (no good at that), lets see how things go over the next few days. (At least it is the last workday of the week tomorrow)
Night.
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You will be fine.
Do the work.
Look after yourself, eat well, sleep as much as possible, minimise non training stress.
Aka Recover well.
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As in donāt worry about the January hero thing.
Decent marathon training generally takes about 3 months for the semi to well trained, so unless you aggressively started in Sept/Oct you shouldnāt burnout earlyā¦ it does depend on your planned progression thoughā¦ just my opinion
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Rest day.
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Whole bunch of threshold last night and this morning
Turbo - 9 x 4:00 on / 1:20 off - 95%
Treadmill this morning - 12 / 10 / 12 @ 8.3mph - such a difference from 48 hours ago as this time Iād had sleep and food
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