Run: 7hrs 34mins (50mi) / Gym: 1hr 17mins / Crosstrain: 30min

This week was all about cautious progress, feeling things out and keeping the knee in check. Monday kicked off with a very slow five-mile recovery run, the sort of plodding effort where walking might’ve been quicker. But I followed it up with 20 minutes of knee work, which—against all odds—actually seems to be helping. The evening brought another five miles, a heart-rate-focused shuffle while my son was at football training. Played it safe, averaging 131 bpm at a pace that felt almost comically slow, but better to hold back than push too hard.

Tuesday was more of the same—another heart-rate run, another five miles. Except this time, my heart rate was stubbornly high despite the easy pace. Probably still feeling the effects of Monday’s double run.

By Wednesday, I decided to give the knee some extra grace, swapping running for a 30-minute turbo session on the bike. More strength work followed—just keeping the cautious approach going.

Thursday morning, I ditched the watch and just ran by feel over the usual 7.65-mile route. Surprisingly, I was moving better than expected, clocking an 8:16 min/mile pace, though the heart rate crept up to 143 bpm. The evening run was all about discipline: heart rate locked in at 133 bpm, pace dialed back by a full minute per mile. A careful balance game.

Friday, the knee gave a little warning, so I skipped running altogether and hit the gym while my son trained. Better to stay sensible than force something.

Saturday brought the classic ‘parkrun sandwich’—a three-mile warm-up, a parkrun effort clocked at 20:14 (seems like adjusting expectations is finally paying off), then 3.5 miles to warm down. A much cleaner execution than last week.

Sunday’s long run wrapped up the week with a controlled 10 miles—keeping the heart rate low at 131 bpm, a steady 9:15 min/mile pace, and most importantly, no knee complaints. Careful but productive. Exactly what I needed.

After 5 years of focus on marathon training and competing, September 24th 2023 saw me achieve a goal that the 2018 version of me wouldn’t have thought possible – I completed the Berlin Marathon in under 3 hours. Only just (2.59.58), but still “sub 3”.

I was elated, and enjoyed the feeling of the accomplishment for around 45 minutes. It then struck me – what next? Eventually I settled on triathlon, and trail running for 2024. Successfully training for and completing a half-ironman, and really enjoying it, as well as completing a long trail run over 36 miles through the fells and valleys of the Lake District. I enjoyed them, but I missed the pure unrelenting discipline of marathon running. So 2025 is back on the roads, just as soon as I get a knee issue sorted. November through December saw me off my feet, and attending weekly physio sessions. It didn’t get any better, but more importantly, it didn’t get any worse, despite a week skiing over New Year. I have a natural aversion to interventions, so decided that the MRI I was being offered was pointless – even if they could identify the problem, unless it got worse, I wouldn’t go for the operation. Lets instead focus on a really gradual return to running, and a focus on exercise that promised me ‘bullet-proof knees’. Lets get moving then…

Run time: 6hrs 7mins (40mi) / Gym time: 1hr 8mins / Bike-Crosstrain: 0min

Monday started with a routine morning run before an afternoon spent traveling—one in the bank before the week got messy. Tuesday was a write-off with family commitments, but I salvaged something with an evening gym session. Wednesday nearly fell apart after a lie-in, but I salvaged a 5.5-mile heart rate (HR) run—shorter than planned, but better than nothing. Thursday was a double-run day, the first in a while. The morning session was another shortened HR run, which finished with a 10-minute push to make it home in time for the school run. The evening “football run” was about staying under 135 bpm, though I had to hammer the last mile to avoid another late pickup. Friday’s 6:15 alarm was met with knee soreness from the double-run day, so I called an audible and opted for rest—apart from an evening gym session to work on the knee, upper body, and legs. Saturday brought a reality check. With speed training on the horizon, I used a parkrun to set a benchmark—3.5-mile warm-up, then an expected but still slightly disappointing 20:28 (official 20:32), finishing 36th of 524. A half-mile warm-down, then some time to dwell on what needs improving. Sunday was a logistics challenge—travelling 100 miles for my daughter’s hockey fixture, so I got there early for a long, slow 10-mile HR run, which felt every bit as sluggish as the 10+ min/mile pace suggested. A week of small wins, some compromises, and a few reminders that progress isn’t always linear—but at least the wheels are still turning.

Run time: 5hrs 30mins  (35mi) / Gym time: 2 hr 5mins  / Bike-Crosstrain: 0min

A week of progress, awareness, and fine-tuning the balance between effort and control. Monday was a 5.5-mile evening run during my son’s training—knee confidence growing, but heart rate creeping too high for an easy pace. Tuesday was upper body work in the gym, focusing on assisted pull-ups, bent rows, and chest press—feeling stronger. Wednesday saw the return of my full 7.65-mile morning run at a steady 9-minute pace. Thursday was the full 7.2-mile ‘football’ run, pushing a little too hard at 8:45 per mile, with heart rate sneaking into tempo range at 142 bpm. Friday started with knee-strengthening work, including backwards treadmill walking and calf raises, followed by an evening upper-body session in the gym. Saturday was a trail run with the dog—good for the ankles and knee stability, though the mud slowed me to 10-minute miles while still working at 142 bpm. Sunday was a much more disciplined afternoon run, strictly managing heart rate (keeping it under 135 bpm) to rebuild aerobic capacity—so strict that it meant walking up a small incline to stay within range. Progress is steady, the knee is holding up, and the focus is shifting toward efficiency and endurance.

Run: 2hrs 47mins (18.1mi) / Gym: 2 hr 11mins  / Crosstrain: 0min

A week of steady graft, small wins, and keeping the bigger goals in sight. Monday was all about knee strengthening—unexciting but essential. Tuesday started with just over 6 miles, trimming my usual morning route slightly, followed by an evening gym session, chipping away at the goal of hitting 3 sets of 8 pull-ups by year’s end. Wednesday was a rest day before Thursday’s ‘football’ run—4.5 miles at a relaxed 9-minute pace. Friday brought another knee-strengthening session in the morning and upper-body work in the gym at night. Saturday was a rest day before Sunday’s return to my full 7.6-mile morning run, easing through it at 9:15 per mile. Steady progress, smart pacing, and a knee that’s still on speaking terms with me—I’ll take that.

 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.

Run time: 58mins  / Gym time: 0mins  / Bike-Crosstrain: 30min

Two rest days started the week before  Wednesday brought a change of pace—30 minutes on the turbo trainer, giving the knee a break while still getting the legs moving. Then, Thursday, the real test: a 2.8-mile run at a measured 9:48 per mile, cautious but steady, seeing what the knee could handle. Friday? A strategic knee rest, because just because it can run doesn’t mean it should every day. Saturday was another controlled effort—30 treadmill minutes at a 1.5% incline, keeping it slow at 10:00 per mile, no need for heroics. Sunday wrapped things up with another rest day. Progress is being made, but the real win this week? Listening to the body and playing the long game.

Run time: 50mins  / Gym time: 54mins  / Bike-Crosstrain: 0min

A week of easing back in, carefully negotiating the fine line between recovery and progress.

Saturday kicked off with an upper body weights session in the gym at the apartment in the resort before travelling home; a small victory after the knee held up through six days of skiing. Sunday and Monday were full rest days—earned or enforced, depending on perspective. Tuesday brought another upper body session, a conscious effort to rebuild strength in the shoulders, chest, and back before running mileage ramps up again. Thursday was the first real test—a walk-run-walk session, gently coaxing the problematic left knee into movement without pushing too hard. Friday was another rest day, followed by a 20-minute treadmill run on Saturday, a cautious step forward in response to Thursday’s experiment. Sunday rounded things off with another rest day. A slow, deliberate week—more about patience than performance—but the gears are beginning to turn again.

You read it everywhere. You can’t make an impact without consistency. Whether that’s an impact on your fitness gains, your marathon time, or in terms of engagement on-line.

SO, ITS 2022 (HOW DID THAT HAPPEN?) AND AFTER CONSIDERABLE January-reflection I am determined to focus on consistency across the board. In terms of logging thoughts and progress, as well as stringing together training blocks with consistent ‘useful’ work.

Goals

In December 2018 I decided that I wanted to complete a marathon. It had been in my mind for a while, but never took the steps needed to work towards it. In May 2019 I completed the Edinburgh Marathon in 3.32 – 2 minutes outside my target of sub-3.30. I was pleased to complete a marathon, but disappointed to miss target.

I decided immediately that I’d use the fitness and expereince of Edinburgh to go again in October at the Yorkshire Marathon. The aim was to not just go inside 3.30 but target sub-3.20. I ended up running 3.13 on the day. Almost 20mins quicker, and at what I considered an unattainable pace of 7.25 per mile. If I could knock 19 mins off, could I knock another 13 off and go sub-3?

2020 was due to be focused on triathlon, to get some variation for my mind and body, with the aim of returning to marathon in 2021. Covid saw the Stafford Ironman 70.3 postponed, so I hit the road independently to complete an out-and-back 50k route along the river. I’d done some training so may as well put it to use. As the year moved on, my training drifted, until I bit the bullet and entered the 2021 Brighton marathon with the aim of getting close to 3.05. Rested and ready to train I became impatient, and decided to embarked on a 13.1 training block to knock off a sub-90 half-marathon which I needed to do if I was going to get closer to the 3hr mark at Brighton. The 13.1 was scheduled for April, and despite injury and illness interupting training, I was able to hit 89mins. After a 4 week rest, I started the 18 week training block for Brighton.

Too fast? Too long? Where are the gels?

A lesson in Marathon running …

Training went well, and despite a re-occuring ankle issue, I hit the start line in decent shape, and full of optimism. I’d run a few tempos in Nike vapourflys previsouly which helped me keep the pace up for longer, and this gave me confidence to push on the day. I passed 13.1 at 88 minutes – too fast. I’d done the hilly part of the course chasing the 3hr pacer, and he’d got it wrong. The halfway mark loomed after almost 14miles, which made me worry the course markers were out. I was still yet to see a gel station. Do I need to ration mine, I thought? Can I keep this pace if I don’t have enough carbs? Can I keep this pace even if I do?

The answer was no. I was hurting, alot. I could have kept pushing, but started to doubt if I could finish. I was at 16 miles; 10 miles is a long long way when you already feel cooked. I decided to pull back – if I slowed perhaps I could roll in? The miles dragged by, and by mile 23 my Garmin gave up. With little data coming in for reference, I ground out the last 3 miles. My pace dropped from 6.40min/mile in the first half to more than 8.30. I crossed the line at 3.20.

It turned out the course was 500m too long, for which I allowed myself 2.30mins. So I was around 3.17 in real terms. Not too far off Yorkshire’s 3.13, but reflected a 1.28 / 1.49 split.

excuses

So it was clearly the fault of the pacer, the course organisers, fuel stations, and Garmin that I blew up in Brighton. Obvisouly it wasnt. I had my Garmin for 23 out of the 26 miles, and most notably for those first 13.1 so I should have guage my pace better. I was fooling myself that I was in sub-3 shape. I tried to run light and hope the course had gels where I needed them. I’d done little fuelling in training, so why was it so important to me on race day? And I didn’t miss target because of the extra 500m. I missed it by 20mins, not 2.30mins.

Some lessons learnt here.

so, about consistency..

Its now more than 3 months since Brighton, and a bout of Covid followed by Christmas has had me away from consistent running for most of that. My relative fitness score (Strava) fell from 83 in September to 6 by the end of the year, and I’ve put on a stone in weight.

It’s clear I’ve been too relient on events as a motivator for training consistently. This year I’m mixing the running with cycling to get in shape for the Etape in July. Ater that I’ll maintain the consistency, before booking in another marathon or two in late 2022 and/or Spring 2023. Perhaps then I’ll be able to target the sub-3.

And to be fair, from almost a standing start in December 2018, it will still be less than 5 years.

Tomorrow will be 1 year to the day since the Yorkshire Marathon. What a day it was…

I got to the start looking for the 3hr 20min pacer. None in sight. Ok, I’ll tag on to the 3h15m pacer and just keep them in sight for as long as possible.

As it happens I ran with them and ran well. They found they were slightly ahead of the pace, so planned to slow to get back on track. After 14miles of work I wasn’t about to slow up! I ran off the front, determined to stay ahead.

I passed my wife and the kids waving and shouting at 16miles and felt good (I think). When I next saw them at 20miles I was maintaining the pace. At 23 miles I was flying – another 7.21 mile. It started to hurt though. 7.30 then 7.41. I was on for a 3h14m – six minutes ahead of target. If I could dig in, 3h13m was possible. I’d been warned about about the hill at the end… I dug in, got up and over and sprinted for the line. Got in on 3.13. Just.

Through the finish and up to the beer tent. Pint of Erdinger. Isotonic it says (and alkoholfrei).

Never felt better.

Thank you Yorkshire! #runforall