Realization

I fell asleep immediately last night, woke at 4am, then slept until the little guy got up about 640am. Not only is there hope that he'll give me my mornings back, but obviously I needed rest. It was good I didn't run last night. It's easy to get caught up on the overall weekly end number. The reality is that you only get stronger when you rest and recover. Let the "easy" week begin. 

Week 22

15% grade? I'll take it!

Well this week hasn't gone quite as planned. With a surprise visit from a friend last weekend, my birthday, a few random evenings of visitors, and finally not being able to run at work it's been tough to get out. I got in my required and final interval session of this phase and did get out for a solid mountain hike though so I can't complain. The time to run long will come. I've been sore and tired all week so I'm doing something right as this next week is a rest week!

Aaron and I on top of Pen Y Fan

Monday, normally a day off, ended up being an 11 mile very steep hike in Brecon Beacons National Park in Wales. My friend was in town as a surprise so we took advantage of the day. We had excellent weather, normally it's miserable, and tagged a few big peaks. Covered a total of 11 miles and 3500 vertical ascent and descent. Great day out!

looking down from Pen Y Fan to Cribyn, the route we followed

On my birthday I once again took advantage and got out for a run exploring more country lanes, I continued on from my recent out and back last week. I found a goldmine of suffering! An excellent 10 mile road loop with huge climbs, just what I need for training. I was very excited about this. The best thing is I think I can combine it with my previous hilly trail loop to get a possibly 13 mile loop with lots of up and down.

up, up, and away!

 When I work I'm usually excited because I can get out and run on my lunch break. Yesterday unfortunately I was only working with my boss, normally there's three of us, and I couldn't get out. I ended up running in to work, only 2 miles. Kind of disappointed but I need to remind myself that I've been tired and sore all week and not to get hung up on the overall numbers I do each week. 

I'm on week three of this interval phase so I should be tired. This next week is an easy week to allow the body to recover and come back faster and stronger. Recovery pace all week, varied distances, easy terrain, and hopefully 40 plus total miles.

It's 815pm and I'm adding this paragraph last minute. I was planning and psyched to go run an easy 13.5 miles tonight. I failed. All my gear was out, my route was planned, but I backed out at the last minute. Just another example of how difficult it is to run at night. I did have a decent week. The overall miles I'd prefer to have be consistently over 40, but is it necessary yet? I'm doing speed work and going long isn't necessary for another month or two. I'm trying to justify backing out I guess. I just want my mornings back! Yes. I'm yelling in my head at my 2 year old son! It's frustrating when you're so tied down but have such a want to achieve. I'm not selfish though and I'll put up with it, making do like I have been since he came along. Anyway. I'm going to bed, yep, at 830pm. I may need to consider 330am wake ups if he doesn't change his ways. 

run commute in to work, footbridge over River Severn

Week 23

Another success week of training. Fortunately I'm still doing lower mileage so time is fairly easy to come by. Two more interval sessions this week. Both went well but I can tell I'm tired. The thing is I'm suppose to be. Came up short of 40 miles this week which was unfortunate but due to an unforeseen circumstance. A friend from the US surprised me and visited for the weekend. So I missed out on a Sunday run. We did get out for a hungover hike though so all was not lost!

country lane running

The wife had to do some store visits for work, fortunately she took the little guy with, and I got to do some running in the daylight! I've started exploring a bit more on the country lanes. There's a ton of excellent road running here that I've never taken advantage of and I figure I'd start. Lots of hills, narrow winding roads, in the country. It's just beautiful.

early morning Kidderminster

I also gambled on an early morning run. The little guy had been fairly consistent waking after 6am and I didn't really have time to run on Saturday, so I got up at 430am. I sure miss running early; no cars, cold, quiet. Even saw a shooting star since it was clear out. I got back about 6am and something has started waking the little guy again! He woke at 530! The wife said the heat kicked on and woke him! The timer was set for the heat to be off but it still turned on, one thing we had determined was waking him in the past. Then the following couple days, same thing. It has been cold for the UK and I was wondering if the heat has a fail safe that over rides the timer to prevent freezing? I doubt it but that's the only reason other than the timer being broke. Lame. Sunday and today. 530am. He's still sleepy but something keeps waking him. All I ask from him is consistency! Anyway......

I had a great run none the less and I'm glad I got out because the wife had coordinated with my good friend Aaron from the US to arrive Saturday for a surprise visit since it's my birthday this week. He was jet lagged, I was tired, but we ended up out at the pub until 1am! That kind of shot running Sunday. Aaron and I got out for a hungover hike anyway, about 4.5 hilly miles on a section of the Worcestershire Way, but a good recon for future running! I'll add that in to my weekly mileage as it's definitely applicable to training! 

Abberley Clock Tower from Worcestershire Way

So begins week 22. Easier than the last. I've got one interval session planned and everything else easy running. Today, Monday, Aaron is still here. I've got the day off from running but we are driving to Brecon Beacons National Park in South Wales, found a loop that tags all of the high Beacons in 11 miles. So, an easy mountain hike is planned. When I ran the Beacons Ultra a few years back I covered a portion of the route we are doing so it will be fun to revisit the area. I kind of wish we were running but hiking will be awesome none the less! 

Back at it

Week 24 was a success. I managed two solid interval sessions, I considered three but figured it best to do two rather than risk injury. I haven't ran like that in over twenty years! I always doubt if I put in enough effort but I'm pretty confident I did. When post workout you feel dizzy the rest of the day I must've done it right!

run to work from car, Worcester

The rest of the week was easier runs at whatever distance I could fit in. When I go to work I usually get a good run during my lunch break and I can pad my commute with a couple extra miles if I need too. Sunday I was fortunate enough to get out for 13 miles along the River Severn late afternoon. Miserable day and super muddy but it was nice to run in the light.

Severn Way

I finished the week off with 40 miles total. Pretty much right where I want to be now. In the future I'd like to get 60 - 70 mile weeks in, something I've only hit a few times in the past. I think this could be the key to success for me now. I've been doing calisthenics as usual too. Nothing extensive, just taking it easy, sure would hate to get a hernia again! This strength work is super important to keep my durability up over long distances. 

another run commute in to work

My back issues seem to have subsided which is a relief. I was really worried about that. So it looks like I just need to keep healthy and continue one day at a time fulfilling my training plan and staying focused.

24 Weeks

As of yesterday I have 24 weeks until WS100. Today I officially started training with a fairly difficult interval session on the treadmill. Treadmill? Yep! The little guy just doesn't want me to train I guess! He's been up around 5am the past couple days, however previous to that he had my hopes high, a consistent 7 days or so of 630am! While he naps, if he naps, I can get an hour to an hour and a half on the treadmill in. It gets the job done well on incline but gets pretty damn boring for more than an hour. 

The point of training right now is to increase my engine size so intervals are the main component, not necessarily long runs. So, for now I can deal with the lack of time. Later though when I need miles finding time will be tough. For now I'm taking it one day at a time and not worrying about the upcoming months, the kid sleep routine can and will change.

Another thing that is going to make June interesting is I'll most likely be testing in Jeet Kune Do for my Phase 10, the equivelant to black belt. The test is two parts, the first is around 4-5 hours of a normal phase test covering the curriculum from Phase 1 - 9. This I believe is June 10. The second part is in July I think and covers only Phase 10 curriculum with I believe a whole lot of sparring! There is a possibility it could conflict with WS100, if so WS will obviously take top priority. 

One day at a time, and lots of coffee!