Run: 7hr (51 mi) / Gym: 0mins / Crosstrain: 0 mins

Week 9 kicked off on Monday with a regular morning run where I nudged the pace up a notch, hoping my heart rate would still hover in the 130s (zone 2). It mostly did, but a niggle in the knee made itself known, likely aggravated by Sunday’s cold-start 5k. Tuesday was a battle against the 6.10am alarm, which I eventually conquered by 6.30am. I managed to push for two miles mid-run closer to marathon pace, which went okay but left me wondering if I could actually sustain that pace much longer. Wednesday was pure struggle — tiredness and workload teamed up to keep me grounded. I took the day off, reassuring myself there’s still plenty of time before the autumn marathon to build mileage and lock in that speed endurance.

Feeling fresher by Thursday, I cranked out a morning 7.6-miler by feel, pleased to find I was running faster without a significant spike in heart rate, although it did nudge into the 140s, hinting I might’ve been a touch too ambitious. The evening saw me clocking another 7 miles, this time zeroing in on running form after diving into Shane Benzie’s The Lost Art of Running. The book’s focus on harnessing the body’s natural elasticity through fascia was fascinating, and I tried to incorporate those elements of form, feeling noticeably quicker despite the heart rate creeping well into the 140s — hardly ideal for base building, but encouraging from a form perspective.

Friday was supposed to feature both a run and a gym session, but fatigue reared its head again. I settled for a shorter run in the morning and ditched the gym altogether in favor of rest. Saturday’s session was a satisfying 10-mile combo: a 3-mile warm-up, parkrun, and a 4-mile cool-down. The 5k felt sharper, though still a long way off from where I want to be. At least I’m giving my body fair warning ahead of the speed work scheduled to start in 10 days. Sunday was all about squeezing in a run before a rugby tournament trip to Sheffield with my eldest. Thanks to an early arrival and some Strava map wizardry, I managed to knock out nearly 6 miles, albeit spending the day marinating in my own sweat. All in all, a week where fatigue and motivation wrestled hard, but the miles are creeping up, and the foundation is being built.

Run: 4hrs 50mins (33mi) / Gym: 0mins / Crosstrain: 0min

This week was about striking a balance between training, family time, and recharging the batteries. Monday was a complete rest day—strange but necessary. I made good use of the downtime by booking my spot for the Yorkshire Marathon in October. Nothing like committing to a race to keep the motivation simmering in the background.

Tuesday, I was back to business with my usual just-under-eight-mile route. I pushed the pace a little, averaging just under 8:40 per mile, but the heart rate held steady. A good sign that the base is holding strong.

Wednesday was a write-off for running, but for good reason—frantically clearing the decks at work before heading off on holiday with the family for a few days. After last week’s heavy mileage, easing off felt like the right call, both physically and mentally.

Thursday was all about putting family time first. Instead of a run, we went for a long, easy 10-mile walk. No watch, no pace, just a relaxing morning. Probably did more good than any structured training session could have.

Friday was something special—a stunning nine-mile lake run with no watch, just blue skies, shimmering water, and the pure joy of running. Later that morning, I added a gentle four-miler with my wife, daughter, and dog. Less about pace, more about presence.

Saturday, I repeated the same lake run but in reverse, which somehow felt like a completely different route. Just a reminder that sometimes, the smallest changes in routine can completely shift your perspective.

Sunday, I missed parkrun yesterday but squeezed in a sharp 5K effort with a quick warm-down before taking my son to the football game. Probably not the smartest move—hitting 5K pace with no proper warm-up—but at least it got done.

A week of balance, family time, and a fresh reminder of why I love running.