Sorry it’s a week late but I have to be in the right frame of mind to talk about my own running and knowing it’s going to be a while before I am running again is a bitter pill to swallow, after all injury issues in 2019, then managing to come back from it despite my cancer diagnosis only for my mild heart attack to put the brakes on running for the foreseeable future.
So last month was a strange one in that mileage was low but I actually raced! twice!!. The first full week was race week Jo my coach did a taper and after a really good July the cut back in miles was welcomed and went into the race fresh, excited and the race as we know went very well. The following week was a family week off. My wife had worked throughout lockdown and had not had a break since Christmas! We should have been going to Spain but we put that back to 2021 and instead decided to do loads of days out. I spoke with Jo and asked her to allow me an easy week, so again it was another low mileage week as ran around our days out. It did mean I ran 7 miles on the hottest day of the year at 4pm. It was a killer.
The following week was the 3000m on the Saturday, so again we treated the week leading up to it like Podium 5K however, due to the fact I had an easy week before by the time Saturday came round I felt tired and sluggish. It felt like I had not done enough, so short term the race didn’t go to plan, however, that was because we set the stall wrong but lesson learnt, however, because of 3 easy weeks, week 4 I knocked out 3 very impressive speed sessions.
Firstly I noticed that I was beginning to run quicker on my easy run but my heart rate was still low 140’s which is excellent. For those that don’t do heart rate, it means I am able to run quicker but my heart isn’t working as hard to maintain pace. Then despite the storm Tuesday I managed to smash out a brutal mile rep session. The conditions were horrid but ground out the session. Thursday was the first of a planned series of track sessions designed to get my top end speed back. The sessions was 2 sets of 3 x 500m off 90s and then 5 x 300m of 90s. It was hard and my lactic acid was through roof but nailed this session. Then Saturday was my latest fartlek session. Jo has had me doing this least once a month and the session has stayed same 30 minutes of 3 mins hard and 2 minutes steady. The changes have come from the speed this past session so average pace for the 30 minutes coming in at 6:03 per mile a massive improvement.
I finished the month off with a steady 12 miles with my heart race under 150 BPM. Then the following day should have been 5 miles but instead I ended up in Rotherham hospital! Here is a break down of the month:
|3/8||5 miles||3 x 3 x 2:00 off 90s||4 miles||3 miles + Strides||Rest||Podium 5K race||7 miles||36 miles|
|10/8||Rest||6 miles||7 miles||6 miles||Rest||8 x 2:30 off 60s||10 miles||36 miles|
|17/8||5 miles||8 x 200m reps||5 miles||3 miles + Strides||Rest||Trafford 3000m race||10 miles||34 miles|
|24/8||5 miles||4 x 1 mile||5 miles||2 x 3 x 500m & 5 x 300m||Rest||30 min Fartlek||12 miles||43 miles|
So September should have been so different, the plan had been to run 1500m this past Sunday and then 3000m on the 19th then switching to road races in October. Now the plan is to hopefully get back running at same point then begin a 4-8 week rebuild programme before resuming normal training. Because it was only a mild attack, I don’t have to go through the cardiac rehab team. I await my 48 ECG test but other then that it’s a case of taking it slow and working closely with Jo. This for me is only a setback, the cardiologist said she couldn’t see any reason why I would not be back to normal within a few months. Fingers crossed I will be back sooner rather then later! If the boss (Sarah) allows me to, she knows me better than I know myself, and won’t let me do anything silly.
If you would like to know more about Jo, please check out her website
Remember you can follow my progress daily via social media and Strava