Bit of a Bad Week So Far...

It's not been great so far. One low key 30-minute upper body cardio session. Yes, my left calf muscle is still tight and sore. Four days on from the 'curious incident of the cramping in the day-time' and it's still not great. I can't even Zwift as it's too sore. All I can muster is some very gentle massage. I can feel my fitness slipping away - and it wasn't exactly great to begin with! Come on leg. Stop being sore...

A Couple of Good Sessions

I've been continuing to add in some upper body workouts to the mix, with another three half hour sessions. Nothing too strenuous but I managed to work up a bit of a sweat each time. Today I ran five 1km reps and I'm pleased with the result. I ran at faster pace than my session of four, two weeks ago. Things continue to move in the right direction and I feel my first, very lowly target of a 25-minute 5km is not too far away.

A Little Blip

So it happened. I missed the long run on the weekend. After an okay run Saturday, everything was either aching or tired come Sunday. I think part of training is knowing when to take a pit stop. Sunday was my pit stop. The legs where still feeling less than fighting fit come Monday so I stuck with the plan's recovery/cross train day and did a bit of Zwifting and a little upper body cardio.

Today the body was feeling more rested, so I cracked back on with the plan. Three sets of four 400m reps with a short 100m recovery and 350m between sets. Got the pacing pretty good. Not too easy but hard enough on the last one of each set. Definitely knew I was working for it tonight. Luckily, it's another rest day tomorrow.

Still Following the Plan

I almost can't believe how well I've stuck to the training plan. I'm very nearly back in the habit - and I'm not talking nuns garments. Up tonight it was longer reps of a kilometre and Tuesday it was shorter, quicker ones. Little by little, week by week, my pace is edging up. Yesterday was an easy Zwift recovery day and up tomorrow is a rest/recovery day - so that'll be more Zwifting then...

Beginning to Creak

My left achilles is feeling a little sore. Nothing I haven't had before - back when I was proper running. I'm guessing my aging bones are going to need a little more care these days. The balancing act begins...

It's been another decent week of training. I missed one run from the plan, replacing it with yesterday's walk instead, because of said achilles and I wanted to give it a bit of extra rest. That did help as it felt improved today and didn't really bother me during or after my morning run. Also managed a couple of good Zwifts in the saddle on my rest/recovery/cross-train days. So overall, a good week with decent intensity.

Fitness-wise, my 'body battery' finally hit 100%. Hasn't been there for over two years! Sleep scores are into the nineties and my seven day resting heart rate is down to 53. It's all still heading in the right direction.

Ants in My Pants

It was a gentler end to the week running wise, with a decent forty minute run Saturday and a solid hour on the bike Sunday followed by a walk in the heat of the afternoon. Today is officially a rest day according to the plan but I couldn't just chill and, with the slightly more pleasant conditions, decided to take in my short test loop. It's only 2.2km but has a bit of up and down and provides a good indication of how things are going - and they are going well. I managed to run all but the main up and consequently came home in a new fastest time, some 90 seconds quicker than my previous best - then I checked my records and realised I was actually 180 seconds quicker! Very pleased with that and I can feel it won't be long until I can run the entire loop.

Oki Doki So Far This Week

Recapping the week so far, Sunday's 'long' run went well. My legs felt a bit heavy from Saturday's run but that only lasted a few minutes into it. I'm running more and walking less, although the hills, once the strongest part of my game, still kill me - but I'll get there. It was a good run, and I covered the ground five minutes quicker than last time, so progress is still good.

Up Tuesday was fifteen 30s efforts followed by today's five 800m reps. Neither were the fastest but with every session, I feel my powers returning. Oh, and I did an easy Zwift bike on Monday by way of active recovery.

Been a Quieter Week

After my biggest week of training last week, I think it was understandable I was feeling a bit knackered this week. I missed the training plans tempo run on Thursday as I was feeling empty and took a full rest day yesterday so today I decided to sort of do it today instead of the easy run. It was a plain old out and back, slightly downhill on the out so net uphill on the way back, but not by much. I went out too fast and suffered coming back, with the couple of bumps grinding me down to a walk - but only for a few steps, honest. Ended up with my fastest average pace by quite a way so I'm pleased with that. Hopefully, I will be okay for tomorrow's 'long' run. Long really isn't that long at this stage, so I should be okay if I take it gentle.

Continuing with the Training

It was a bit of a laboured run today. I didn't go as well as I was hoping. Then again, I had to move forward tomorrows 1:15hr run to today on account of taking the eBike out into the hills tomorrow instead so I'm not too disappointed. And my average pace was a fraction higher than the last equivalent run so I mustn't grumble.

On other matters, my resting heart rate continues to improve. This week's seven-day average of 55 is the lowest it's been for over two and half years, which likely indicates I've been low on iron for a considerable time. It's a bit of a change in just three months from over 70 to where it is now.

And That Went So Right...

After getting slightly carried with yesterday's recovery bike session I wasn't sure if I'd pay the price today. Fortunately, my legs were okay, and I completed the scheduled twelve 400m reps without issue. The pace could have been a tad higher, but I don't want to run before I can walk - um, er, is that right? Anyway, I've set my 400m marker and can adjust upwards from here.

So far, so good with the training plan. Only two runs in, but it definitely feels good to have the days training session set out in advance and all I have to do is run it...

Well That Went a Bit Wrong...

So, the training plan said rest day or cross-train. Obviously, I went for the cross-train option and chose a Zwift race, fully intending to pootle along at the back in the company of the backmarkers. Well, that was the plan. Turns out, I just can't help racing....

Ten minutes in and I put in a short effort to bridge to the next group up the road. Then, after another few minutes, I went again, over to the next group. Steadying the ship for a few minutes I sat back to cruise the rest of the race. Then a few guys went off the front and I just couldn't help myself. I accelerated to bridge and didn't stop moving away. All of a sudden, I found myself putting out 20-30W more than I've managed for quite literally years. They weren't coming back, and I just kept the hammer down.

I picked up four more places on the main climb, making up several minutes on those riders, and went past them like they weren't even pedalling. Over the top, I didn't stop, keeping the effort going to finish.

It was almost a rest day... 15% FTP increase!!

First Speed Session

So, I've set up a 5k plan to put a bit more focus into the training. Making it up as I've gone along has been good so far, coming from zero fitness but now it's time to add some structure. When I look back at my running, I don't think I've ever really followed a plan as such. I've done lots of different sessions, but it was always very ad-hoc.

Anyway, the plan starts tomorrow and crazily, it starts with a rest day! But it does allow for easy cross training, so I guess I'll be Zwifting. Oh, and I almost forgot, I did my first speed session on the treadmill today. Just dipping my toe in the water.

Still Feeling Keen for It

I continue to be surprised by my continuing motivation to train. I've barely missed a session and when I do I feel guilty. Today my left achilles was feeling tight so I went for a power walk up May Hill. Later, feeling looser, I hit the Zwift for a decent half hour bike session. Yesterday I had a good workout on the treadmill. I used my ramps session with a slight increase to the paces and if I'm honest I could have tweaked it more. It'll definitely be another increase for the next session of ramps.

I'm pleased with how things are going. Maybe by the Autumn I'll be ready to come last in a short fell race...

About Time...

...For another FTP increase. It is getting harder now though. I didn't start out aiming for it as my legs didn't feel fresh. Five minutes in I found myself peddling above my current FTP, so I just kept cranking it up. Because of the slow start, I wasn't sure I'd actually do it, but I was putting down good power by the end so just kept it going to the half hour mark. With a pre-ride warmup and then hitting the ride at power I'm sure I'd have registered more - but I'll save that for the next attempt. Happy things are still heading in the right direction.