Week 3: Mon 20th – Sun 26th Jan

 Run: 2hrs 21mins  (15.6mi) / Gym: 1 hr 18mins  / Crosstrain: 40min

A week of steady progress, small wins, and the ongoing negotiation between ambition and common sense. Monday started with a gentle 3-mile treadmill run at 10-minute miles—nothing dramatic, just keeping things moving. Tuesday turned into a double shift: 40 minutes on the turbo trainer in the morning, then an evening gym session working back, shoulders, and chest—because if the legs are taking a break, the upper body might as well earn its keep. Wednesday was a rest day, a chance to recharge before Thursday’s test—a shortened version of my usual route while my son trained with his football team. 4.5 miles at a sharper 8:15 pace, a reminder that speed still exists, even if I have to coax it out. Friday was about maintenance, giving the knee some attention in the home gym with strengthening exercises—boring but necessary. Saturday brought a mid-afternoon run, just under 4 miles at a conversational 8:30 pace, the kind where the legs feel good, and the mind appreciates the clarity. Sunday wrapped things up with an easy 4.5-mile morning run, rounding off a solid week of steady effort, sensible decisions, and a body that—so far—is playing along.