55, aiming for sub 2:47

echancrure · 14-01-2026 04:09PM #1

Hi all,

I haven't posted anything on Boards for a long time, but I remember in my early running days (2013/2014), I learnt a lot from this forum (thought for TFBubendorfer), so why not try to contribute something and also keep me in check.

Quick background: I am a 55-year-old male. I focus on marathons (28 started, 26 finished). My PB is 2:47:27 from Dublin in 2019.

Right, that will do. What am I trying to achieve?

As the title says, I will try to improve my 6-year-old PB in a marathon in June at the Viking marathon in Waterford (not my favourite, and not ideal due to it being likely sunny and warm, which I hate; but it fits my schedule perfectly).

As a starting point, I am overweight by a lot (current BMI > 25) and unfit (e.g. yesterday 5m @8'29'' 142 bpm avg). My last marathon is Malaga in December 2024 in 3:15. For a variety of reasons, last year was a disaster running-wise.

On the negative. I struggle to lose weight (the number one reason being casual and binge drinking, number 2 is overdoing it, not fueling enough on long runs), I sometimes over-focus on the numbers, and I am not social enough (even though I am in running club), so that when training goes wrong, I do not have a safety net of going with the flow with a group).

On the positive. I have no problem giving up alcohol for a long period of time (much harder than having just one drink), so I will be doing that until the end of June. I am good at following a plan (it will be modified P&D up to 70m), and I have plenty of flexible time until June for training. I have access to 2 good tracks, some hills, and good running roads and paths. I am a member of a local gym. I am not injured. I believe I can run faster than I ever did over a marathon distance, even being 6 years older. I can train hard.

So what's the high-level plan (starting from yesterday, Tuesday), 23 weeks:

8 weeks of easy running, gradually increasing the distance up to 14m long run and 62m per week, not worrying about the pace, losing weight
3 weeks of pace increase by adding progression runs
12 weeks of P&D training up to 70m per week
PB in the Waterford Viking marathon.

This is only a rough outline: it is likely that track sessions will be added for fun, as well as hill pyramids on the treadmill, etc. It is too boring otherwise. As long as I don't overdo it in the first eight weeks, I should be fine.

Pitfalls:

Not losing weight: I will discuss weight loss. I understand this is a danger zone topic, but my BMI is greater than 25, and my aim is to lower it to 21; I am far from being underweight. I am aiming to lose 13 Kg in 23 weeks.
Injury: I am not injury-prone, but my back is quite tight, and injuries are always a danger.
Overtraining: I have previously under-fueled and dug myself into a neat little hole. It led to binge eating and lethargy.
Over-obsessing about the whole thing: this is not an ego-trip; it is just a thing that I get the chance to do. I don't need to think about it every hour of the day (and night).

I'll post every Monday, use miles and Kg.

This week is only 6 days long because I started on Tuesday. On the program are only easy runs (5m up to 7m on Sunday) for a total of 33m in 6 days, some easy gym sessions and some stretching, foam rolling, etc. Target weight loss is 1.6 Kg (yes, I know that is a lot in 6 days, but I am definitely bloated). Alcohol will be restricted to a wee dram of Whiskey this weekend because it was promised; after that, it will be nil by mouth.

Wish me luck.

MisterDrak · 16-01-2026 11:22AM

Good luck Sir.

Aggressive target there, ill be reading with interest.

echancrure · 19-01-2026 08:53PM

Week 1 is done.

Tuesday "81.1 Kg / 5m easy / Gym Easy 20' elliptical, 10' bike, 2 strength exercises"

Wednesday "5m easy 8k 12 kph 40' treadmill / Steam + Sauna 10'"

Thursday "79.3 Kg / 6m easy 12 kph 48' treadmill"

Friday "78.9 Kg / 5m easy treadmill 7:30 am"

Saturday "5m easy fasted"

Sunday "7m LR 7:20 - 7:00 - 6:40 +1'25'' w +15'' f / 7m (2, 2, 3) 9:00 - 8:40 - 8:20 8'33'' 142 avg"

Monday "78.9 Kg / 5m easy 8:00: did 40' Elliptical instead / 12' Steam + Sauna"

So I ran very roughly 38 miles, including 3 times on the treadmill (because cold, dark, etc, but also because it puts a little pressure on my legs and articulations, especially as I am restarting and carrying on weight) and taking the elliptical session as a 5m equivalent. I am quite relaxed about what I am doing, as long as I move every day. I have no niggle except some short (5'') sharp pain (6/10) in my right knee from time to time: I am not worried, as I think this is normal when restarting again: once things get naturally oiled internally, these pains should disappear. The Steam and Sauna are just for relaxation (I don't believe you lose fat this way), but they're also sometimes used for gentle stretching.

To explain the notation a little, and taking Sunday as an example: Sunday "7m LR 7:20 - 7:00 - 6:40 +1'25'' w +15'' f / 7m (2, 2, 3) 9:00 - 8:40 - 8:20 8'33'' 142 avg"

* 7m LR means that I intended to do 7 miles as a Long Run pace (I know it is not a long run, but as I am adding 1 mile per week, in 7 weeks' time it will count as a long run).

* 7:20 - 7:00 - 6:40 is the pace, as a progression run divided into 3 parts, that I should run if I want my new PB (may have to be revised, but I am so far off it, that there is plenty of time to do that)

* +1'25'' w +15'' f means that I am allowing 1'25'' slower due to my eight (about 7'' per Kilo) and 15'' slower for fitness (or unfitness, I should say). Meaning that I am 1'40'' per mile off my goal Long Run pace

* (2, 2, 3) means that it is a progression run of 2 miles + 2 miles + 3 miles, increasing the pace every time

* 9:00 - 8:40 - 8:20 are the paces I tried to run given the weight and (un)fitness offsets

* 8'33'' 142 avg is the average and heart rate I achieved during the run

That's quite a lot of information; perhaps I am revealing too much. That's the way I do things anyway. I also have a slower pace for General Aerobic and slower again for Easy runs. But I really cannot run slower than 9'00'' per mile, so there is no point detailing those for now.

So the week went well, I lost 2.2 Kg against my planned 1.6 Kg (bloat loss, not fat: next week's target is 0.9 Kg less, will be much harder to hit), and I moved every day. Alcohol was 1 unit: no Whiskey, but half a glass of red wine...

So this is a super boring week, and that's the way it's gonna be for the next 7 weeks or more. I need to resist the temptation of increasing the pace: it would be crazy to increase pace, distance and be in calorie deficit week after week. So, for the moment, pace is sacrificed. My HR is much too high anyway.

So this week I am aiming to increase distance from 38 to 41 miles (~+10%) with a long run of 8m instead of 7m. I won't touch the pace. Weight loss target is 0.9 Kg (note to myself: Sunday is not a special day). It will be a mixture of road and gym again, as the weather is not pleasant, and I want to go easy on the old legs.

I have started to look for a marathon in late summer, perhaps (Longford?), and in Late Autumn / Early Winter (I don't have an entry for DCM, I think I am OK for Good for Age, and I have not looked at Club Entries. Did Malaga before, but this year it is 8th November, and I am not off work; it used to be just before Christmas...). Basically, I'd like to run three marathons this year. There is also the 5k Athletics Ireland master races (well, Leinster at least): although I don't train for 5k, it 's a fun day out. That's in late May. I'll throw in a little race here and there, perhaps from March.

A little done, a lot more to do. My target marathon is 152 days away.

Murph_D · 26-01-2026 02:01PM

Very interesting. Where are you getting the fitness and weight “pace allowances” from? And are you sure about the fasted runs, I think the thinking has generally changed around that? What’s the recent baseline mileage been - assume high enough to justify starting out now at 40+.

Best of luck with it all.

echancrure · 26-01-2026 09:10PM

Week 2

Tuesday "78.4 / 6m GA 7:40 - 7:20 - 7:00 +1'25'' w +15'' f / (2, 2, 2) 9:20 - 9:00 - 8:40 8'49'' 144 bpm"

Wednesday "78.4 / 5m easy 8:00 / Did 8k 12 kph 40' treadmill / Sauna 13'"

Thursday "77.8 / 5m easy 8:00 / Did 8k 12 kph 40' treadmill {too much treadmill}/ Tired in evening"

Friday "6m LR 7:20 - 7:00 - 6:40 +1'25'' w +15'' f / 9:00 - 8:40 - 8:20 /8'32'' 139 avg / 6' steam + 7' sauna / Tired am and pm"

Saturday "5m easy 8:00 / 8'26'' 135 bpm"

Sunday "78.6 {bloated on yoghurts and cereals} / 8m LR 7:20 - 7:00 - 6:40 / 8m (2, 3, 3) 9:00 - 8:40 - 8:20 / 8'22'' 136 bpm {too fast}"

Monday "79.1 / 5m easy / 8k 12.1 kph 40'30'' treadmill"

So that's week 2. Plan followed, no drinks were taken, I got a little tired on Thursday and Friday. Running felt good, and my knee had perhaps only one little wobble while running, but it was better than last week. I may have a little ear infection, though.

HR has improved massively. Looking at the LR on Sunday, week 1 was 7m 8'33'' 142 bpm and week 2 was 8m 8'22'' 136 bpm, so at least those numbers are moving in the right direction.

Weight is a different story! Week by week, I managed to put on 0.2 Kg. Since my focus is on losing weight at the moment, this is not what anyone would call successful. I am woeful at losing weight. Now, let's be reasonable: weight goes up and down and over 2 weeks I have lost 2 Kg. So that's positive. Let's not panic but carry on and see how this week goes.

Talking of next week. There is a big red flag next Friday as we are hosting a dinner party. Usually, that would be a couple of pints pre-dinner, a bottle of wine with dinner, and God knows after that. It would mean total lethargy the next day, with probably overeating in the evening. Basically, the impact would last 2 or 3 days, and it would set me back about a week in training fitness. I don't want this, so I need a plan. We are hosting so I can't use driving as an excuse but I may give some guests a lift in (so no drinking before they arrive; yes that used to be quite common too). Then pre-drinks will be of the 0.0 kind. Sparkling water with starter. 1 glass of wine with the main course (excuse: give the guests a lift back) taking away my glass when finished and more sparkling water. No dessert wine (pity, cos I have lovely biscotti for dipping). And hopefully that will be a wrap. If I can manage this, then there is hope.

On the running side next week, just an increase in mileage of 10% and Sunday run of 9m instead of 8m. If the weather permits, I'd like an easy interval session on the track just to stretch the legs a little more. Nothing too hard, weight-loss is still the focus (despite what the numbers say!).

Onwards.

echancrure · 26-01-2026 09:29PM

https://www.boards.ie/discussion/comment/124181667#Comment_124181667

The baseline was poor: end of November, I ran 28m in a week, before that it would have been 50m at the end of September when I raced a half-marathon (1h 38'). I think for me 35m easy is no problem. I prefer to run every day to avoid seizing up, so that's only 5 miles a day. Next week will be about 44m.

Regarding the numbers. They are based on a mixture of science (1 Kg is about 7'' per mile) and previous race records (I ignore age for the moment!). My reference number is: DCM 2019 6'23'' (2:47:27) is my marathon at 69.3 Kg {with a stomach in bits}. Everything else derived from this. All my marathons after that, when weight-adjusted, have matched those numbers more or less. So I know what pace to hit in training. Once I start the P&D plan, the serious stuff will begin: that is 9 weeks away.

Regarding fasted runs. I really don't know. I underfuel in general in training (it has been a while, but I have bonked in training a few times in the past; it is not fun, but it is interesting: 5m from home and all you can do is run-walk…), and perhaps the rebound after that is negative (because I don't eat much after either). I sometimes run on empty and go into a daze afterwards. So yes, probably not good. As my mileage increases, I might put some sugar in my water to avoid the deep.

StiffLittleFingers · 30-01-2026 08:33PM

This looks like a really interesing log and you have the history to be successful in your challenge.

The only criticism i'd have is that there's too much focus on the weight loss which can be exhausting tracking it daily like that.

You'll know yourself if you're over eating or not and the rest will take care of itself.

Maybe assess it monthly or weekly at most.

What height are you?

echancrure · 01-02-2026 02:15PM

https://www.boards.ie/discussion/comment/124193498#Comment_124193498

Love your handle. And yes, you are probably right, it can be a brain wrecker to track weight like that. However, I believe in physics and gravity: carrying 14 kg of fat around has never made anyone faster. I am 1.78cm or thereabouts.

The question is how to get back at least to where I was. And yes I know when I overeat (when I am tired due to drinking (that's not happening at the moment so that's a plus) or when, perversely, I am depleted due to running and not fueling enough…

So I need to fuel my runs. I am trying. E.g. this morning 80g porridge + a heaped tablespoon of jam with water, water + 4 teaspoons of sugar for a 9m run (about 1000 kcals spent). Then a smoothy with banana + kiwi, protein, etc. and 400 mls of milk. Now I am gonna have my lunch (tuna + veg), and hopefully that should do me till dinner.

I have to try to keep that up also when I do mid-week essay runs…

echancrure · 02-02-2026 05:45PM

Week 3

Tuesday "78.3 / 7m GA 7:40 - 7:20 - 7:00 +1'20'' w +15'' f(2, 2, 3) 9:15 - 8:55 - 8:35 / 8' 27'' 140 bpm {too fast, HR better}"
Wednesday "{overate} / EIM 6 x 1000m 7'25'' with 2' easy (7'18'',7'18'',7'18'',7'18'',7'11'',7'15'') max HR 157 / 7m in total / VO2 max up to 52"
Thursday "7m LR 7:20 - 7:00 - 6:40 / 8:55 - 8:35 - 8:15 / 8'22'' 136 avg {rain and wind}"
Friday "78.3 6m 8'14'' 142 bpm {bored}"
Saturday "5m easy / 8'29'' 133 bpm {bed at 2:30 am last night, overate during day cos tired}"
Sunday "9m LR 7:20 - 7:00 - 6:40 / 9m (3, 3, 3) 9:00 - 8:40 - 8:20 / 7'57'' 140 bpm {slept 9h, last 3 7'35'', 7'35'', 7'37'', too fast, HR better again, F8}"

Monday "79.5 / 5m EASY 9'00'' + 6 x 100m / 8'48'' 132 bpm"

Ok, let' start with the positive for this week. Fitness is coming back, as can be seen from the HR numbers when compared with the first 2 weeks. I felt very good yesterday (F8 means I felt 8/10, a F4 would mean I did the distance struggling, but not the pace). If anything, I went too fast, but the HR numbers were good. My right knee is fine; the little pains from week 1 are gone. I did about 46 miles, which is probably a little too much of an increase. All this in this **** weather. The track in miserable weather was even enjoyable. So pace and distance are increasing, and I have no niggle. The friends party pitfall came and went, and although I didn't play taxi, I only had 2 small glasses of wine (I'd say less than 2 units), so in a way it's even better: I had no excuse but still managed. The tiredness the day after was due to lack of sleep (I need a lot of sleep to function). Garmin reports a VO2Max of 52 from 50 when it started (I don't care for the absolute number, I care about the improvement. And anyway, with the same watch, my previous peak was 64, so there is a lot of fitness to grab back. In the same way, it predicts a marathon running time of 3h38'' vs 4h 3 weeks ago. So, in a way, what else would you want? Quite a lot, actually.

On the negative, it is obvious that I am not following my plan. My pace is too fast (+60'' instead of +95'', so that is a lot too fast, and also I ran too much. Sounds good, at first, but not following a plan for a week by such a large margin is bad. It is bad for the discipline, it cannot be sustained, it is making injuries more likely. I just find it difficult to plod along at 9'00'' for an easy run, even today in this cold, I could not slow down. This makes tiredness more likely, and I know what happens then: I overeat and do not feel like running the day after (double whammy). So I have to watch out for this. I really don't know what pace to run this week, perhaps a 5'' slower than this week would be an improvement, so let's aim for +65'' at least for the long runs. I did get bouts of tiredness this week.

Now my weight has been disastrous as I am basically puting on weight…So things have to change, and I think I need to slow down (see above), fuel my runs and avoid tiredness. Let's see how this goes.

Finally, what about stretching and foam rolling: yes, I have done hardly any of that, and I am starting to feel it. I am adding 2 sessions + 1 YouTube yoga this week.

As far as running is concerned, this coming week, I am adding another track, 10 x 400, to help my strides and anaerobic work. The Sunday long run is increased by 1 mile to 10 miles, and let's try to avoid tiredness.

liamooooo · 02-02-2026 11:36PM

Well done your an inspiration to someone like me who is way less talented but trying to use running to help to be healthier

echancrure · 09-02-2026 02:59PM

Week 4/23 {great to have chosen to start with 23 weeks to go, as a prime, it does not break down easily into %}

65'' off the target training pace (+85'' weight (assuming weight ~79 Kg, target 67 Kg) and -20'' fitness (totally arbitrary, because I feel ok and cannot run that slow))

Tuesday	8m GA 7:40 - 7:20 - 7:00 8:45 - 8:25 - 8:05 8'21'' 137 bpm {on pace, HR better, VO2Max to 53, wobbly right knee because I stupidly ran 5m in totally worn out shoes yesterday...}
Wednesday	77.8 EIM 6 x 1200m 7'25'' with 2' easy (7'16'',7'19'',7'19'',7'17'',7'22'',7'23'') max HR 153 {longer & better HR} PM Gym legs: nothing stupid
Thursday	77.4 7m GA 7:40 - 7:20 - 7:00 8:45 - 8:25 - 8:05 {8'18'' 138 bpm, underfueled}
Friday	77.4 am 6m EASY 9'00'' {8'48'' 132 bpm, underfueled} pm 10 x 400m 6'55'' treadmill interval, 2% at 14kph 1'45'' + 30'' @8kph {felt too easy, max HR 145} Stretch
Saturday	77.4 {poor sleep last 2 nights} 5m EASY 9'00 + 6 x 100m (restart < 122 bpm) 8'45'' 128 bpm {F7} Stretch + Foam Roll
Sunday	77.3 11m (3, 4, 4) LR 7:20 - 7:00 - 6:40 (8:25 - 8:05 - 7:45) 8'00'' 141 bpm {Good sleep, F5, over dressed, cumulus, a little tougher, mileage increase?} ~~Yoga~~ Gardening
Monday	77.0 5m easy 8:00 (9:00) + 6 x 100m (restart < 122 bpm) 8'53'' 129 bpm

A very good week 4 with a total of about 54 miles (+20%, which is too much really) and very good discipline on the target pace. I did not have zombie feelings at any stage due to running and under-fueling. I ran sillilly in totally worned out shoes last Monday that probably have well over 1000 miles on them (I am of the kind that is only pleased when I see a hole in their sole: at the moment the outsole is worned out, and so is the glue, so the midsole is exposed…anyway, I mustn't repeat the experiment even though I like those old ASICS Novablast because their have green Kawasaki in them…Silly brain.)

Weight definitely behaved itself: about -4Kg in 4 weeks is brilliant for me; the target for next week is -0.7 Kg, or 100g a day on average, which for me translates neatly into a 5'' increase in pace per mile per week. If I manage to sustain that regime for a couple of months (a tough ask), then I will only be about 20'' off my target training pace with about 10 weeks or so to go to race day. Ideally of course, I should start a training block weight-fit, but that's a total pipe dream for me (although there is 1% chance I can achieve that for the next training block starting in August.

For next week my target pace is +75'' w -15'' f (+1'00'') so 5'' faster, and I am running faster than I should (fitness -15'', last week it was -20'', so I am geting more reasonable). Of course at the moment, because I am slow, shaving 5'' is easier: it will be harder when the long run paces will be closer to the training target of 7:20 - 7:00 - 6:40 with 70 miles per week in the legs…

But I have to believe; and at the moment everything is green, even my Garmin watch is happy for me; except for the recovery which is always > 24 hours and since I run every day, it does not catch up…All is as good as it could be given where I was 4 weeks ago.

Sunday's Long Run was a bit tougher than last week, so I only felt a 5/10. It was probably a combination of things: the sun came out so the base layer was over the top, I ran in ASICS Cumulus (my plodding shoes of choice) rather than in my yellow ASICS Novablast (this is a ASICS house) which are also getting on their mileage (I should really keep track of their mileage, but I already have enough numbers…). Also, I probably was not as fuelled as last week. And the mileage has increased by 20% this week. So I am not worried.

Next week, I am adding a Lactate Threshold session. I have found these the hardest in the past so it will be a tough Tuesday. I am adding this to get my HR up. I am barely hitting 150 bpm at the moment, and in the past I ran marathon at 154 bpm, so I need to make my little pump work harder a little in training. I always had difficulties getting my HR up, so let's try. I am being reasonable, just as a trial: 3m at 7:15 (which is actually +75'' instead of my Long Run +60'' off my target training pace; remember, you are still 10 Kg too heavy. And by the way, although I don't follow it at all, it is also Garmin's recommended pace for my LT this week; so at least it is not off the wall). So that will be interesting.

Another reason to add this session is that after this week, there will be exactly 18 weeks left to target race day. Now the plan 4 weeks ago was 8 weeks of mileage increase, 3 weeks of increased pace and 12 weeks of P&D up to 70 miles… But the thing is my weekly mileage is already over 50m per week and my Long Run pace is 15'' faster than my weight suggest, and, the biggie: there is a P&D up to 70m for 18 weeks! So, why not start that plan after next week? It would bring structure, less risk of experiments going wrong and it has a nice ring to it. This is a serious plan, and a serious commitment. If I behave myself, this is a possibility after this week. The first week of the 18 weeks P&D plan calls for 54 miles (I already do that), a long run of 15 miles (I did 11 miles this week, alright I did not feel superconfident, but next Sunday (actually probably Saturday) I'll go up to 13 miles. The only thing that is kind of new (apart from an 11m long run on a Wednesday…) is a Lactate Threshold session of 4m: and that's why I adding a 3m Latactate Threshold for week, just to see if I can do the pace; genius!

So that's an option: start P&D up to 70m 18 weeks training block in 1 weeks' time. Now, P&D is tough, and even though it is only up to 70m (only 2 weeks actually hit that in the 18 weeks plan) it is relentless. In the past, the lactate sessions were really touch and go, and also some of the long runs that included Marathon Pace intervals were way too much for me (my last third Long Run pace is always 30'' off my Marathon Pace, and with more than 60 miles per weeks in the legs I just could never increase my long run pace to MP in the last third…). I will have to be super disciplined: dieting cleverly, avoid the deeps, respect the paces, and really slow down on easy days, wear proper shoes on long runs, faster shoes on Lactate Threshold days and Marathon Pace days, not adding too many additional sessions (club runs? treadmill intervals?) unless I am hiting all my targets…

We'll see…Let's decide next week, the LT session will help deciding, so will clever dieting (fuel your run and immediate recovery!)

Next weekend, I'll be travelling down south for 2 nights, so my Sunday's disapearing act for a Long Run may be a little too unsocial… So either I do the long run early on Saturday at sunrise: 13m at 8am… or before sunset on the Friday… We'll see, but that long run needs shifting. It means it will be harder to compare with this week's and last week's…

Now, that threshold run is tomorrow…

echancrure · 16-02-2026 06:50PM

Tuesday	{slept very well and long} Tough: Lactate Threshold 7m 2m 7:40 - 3m 6:00 - 2m 7:40 (8:40, 7:15, 8:40) +75'' LT {7:11 - 7:08 - 7:02, 144, 149, 151 bpm, orange hyper speed, so well within target}
Wednesday	{feeling drained: ear?} 9m LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40) {7:54 142 bpm, no enthusiasm, overate carbs}
Thursday	5m easy 8:00 (9:00) {SETU trail 8:54 129 bpm} 10 x 400m 6'45'' treadmill interval, 2% at 14.3kph 1'45'' + 30'' @8.3kph +75'' Interval {max HR 149 bpm}
Friday	Swapped from Sunday 13m (4, 4, 5) LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40) {F4, cold and windy, meaningless stats, did not do pace in 2nd half, 8'32'' 134 bpm} {started antibiotics for ear infection}
Saturday	To Bandon REST {swapped from Monday}
Sunday	In Bandon - Swapped from Friday 7m Easy - {fasted, 8'28'', 128 bpm}
Monday	Swapped from Saturday 5m Easy {fasted, 8'25'' 129 bpm} Back from Bandon

So this has been a funny week. It started rather well with a good Lactate Threshold on Tuesday (the first of this block) of 3 miles at well within the 7'15'' target. But then I did feel tired and flat for the next few days (cue overeating), with my left ear hearing going dull.

I know the signs; I am prone to it in my left ear: it's an ear infection. It has been lingering for a few weeks now, so I had to go to the doctor for antibiotics, which I started on Friday. I don't know if it will affect my running, but I surely hope it will clear my ear. We'll see, I won't hold my breath…

Then, of course, the weather was atrocious on Friday for my long run: the real feel temperature was quite low with the wind for my out-and-back, so my long run statistics are meaningless as my legs kinda froze and would not work properly. Saturday, we travelled, and the weather was worse again, so I rested (Garmin watch was happy with that one, with the recovery metric at last going under 24 hours).

Sunday and Monday were easy runs with good HR.

So probably a 43m week with an awful diet at times. God know what weight I am right now.

But I feel super well-rested. Easy pace (even though I run them too fast), HR is good (even Rest HR now showing 42 on Garmin).

This week is clear for proper running, and I think I will compromise on my plan: yes, let's go from tomorrow on P&D 18 week up to 70m plan, but go easy on the pace (let's stick to +1' on LR, +75'' on LT and intervals) and be super-disciplined to stick with it including easy runs at 9'00'' please. No extra treadmill runs, nor gym work.

Good dieting, but for god sake, fuel your runs before and after.

This week is 54 miles, starting with 4m LT tomorrow, Tuesday, 11m LR on Wednesday and 15m LR on Sunday, and light cross-train next Monday. This is week 1 of the plan, so let's not start accumulating tiredness: there are 17 more weeks after that!

StiffLittleFingers · 16-02-2026 11:18PM

Do you do any swimming or know why you're prone to the ear infections?

I get them if I swim and I suffered with glue ear as a child, got the grommets in a few times.

echancrure · 18-02-2026 11:27AM

https://www.boards.ie/discussion/comment/124241725#Comment_124241725

No swimming, but an old very bad infection that let me with permanent tinnitus on the left. I need to be more careful when I shower, I think.

echancrure · 24-02-2026 08:45PM

Tuesday	{slept very well and long} Tough: Lactate Threshold 7m 2m 7:40 - 3m 6:00 - 2m 7:40 (8:40, 7:15, 8:40) +75'' LT {7:11 - 7:08 - 7:02, 144, 149, 151 bpm, orange hyper speed, so well within target}

Wednesday

{feeling drained: ear?}
9m LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)
{7:54 142 bpm, no enthusiasm, overate carbs}

Thursday

5m easy 8:00 (9:00) {SETU trail 8:54 129 bpm}
10 x 400m 6'45'' treadmill interval, 2% at 14.3kph 1'45'' + 30'' @8.3kph +75'' Interval {max HR 149 bpm}

Friday

Swapped from Sunday
13m (4, 4, 5) LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)
{F4, cold and windy, meaningless stats, did not do pace in 2nd half, 8'32'' 134 bpm}
{started antibiotics for ear infection}

Saturday

To Bandon
REST {swapped from Monday}

Sunday

In Bandon - Swapped from Friday
7m Easy - {fasted, 8'28'', 128 bpm}

Monday

Swapped from Saturday
5m Easy {fasted, 8'25'' 129 bpm}
Back from Bandon

echancrure · 24-02-2026 09:09PM

Ok, ignore the post above, I messed it up and cannot seem to be able to delete it nor edit it.

This post is late because Monday is not the best day for me to post, so I'll try to post on Sunday evening from now on, and I am therefore restarting from Monday.

Monday	Swapped from Saturday5m Easy {fasted, 8'25'' 129 bpm}Back from Bandon
Tuesday	79.1 Lactate Threshold 8m 2m 7:40 - 4m 6:00 - 2m 7:40 (8:40, 7:15, 8:40) +75'' LT {7:12 - 7:09 - 7:08 - 7:07, 144, 149, 150, 150 bpm, orange hyper speed}
Wednesday	5m Easy 8:00 (9:00) treadmill {swapped from Thursday: weather, handyman wait}
Thursday	11m (3, 4, 4) LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40) {Swapped from Wednesday, 7'55'' 139 bpm, F5}
Friday	{1+ bottle of wine last night, no heating since Tuesday lunchtime} 9m GA 7:40 - 7:20 - 7:00 (8:40 - 8:20 - 8:00) 8'17'' 137 bpm
Saturday	5m Easy 8:00 (9:00) 8'37'', 131 bpm
Sunday	15m (5, 5, 5) LR 7:20 - 7:00 - 6:40 (8:15 - 7:55 - 7:35) 7'53'' 142 F5 tough last mile, felt lonely and head not at it

So, not a great week, more like survival than training properly. Our gas heating went belly-up last Tuesday and as I type this on the following Tuesday, we are still without heating (relying on electric heaters…). The stress of dealing with plumbers (one has promised to come tomorrow…) made me reach for the emergency stress release of a bottle of wine on Thursday night. I think I got away with it, just this once and just about. Obviously Garmin watch had a meltdown.

So the boxes have been ticked on this first P&D training week of 18 weeks, but it was not pretty. Garmin has lowered its marathon prediction to 3h27 but it indicates that I am running too fast, with too many high-aerobic runs. Recovery time is constantly over 24 hours. Its recommended long run pace is 8:55 when I actually run them at 8:15 - 7:55 - 7:35, so much, much harder.

On a side note, dieting has gone out of the window; I am probably dehydrated, my ear infection has improved but not gone away, and I am still woeful at fueling my runs.

Alright, alright, enough negativity. I survived last week, so let's try to get back on track towards the main path: hydrate, fuel, same pace (rinse and repeat).

StiffLittleFingers · 26-02-2026 01:15PM

You got out every day last week, thats a win. You sound like you need either a stronger antibiotic or a longer one. Hope the heating is sorted out. You're doing great.

echancrure · 01-03-2026 02:54PM

Monday	77.9 Gym elliptical Hip bands routine {outer left knee pain} Stretch Glutes Steam & Sauna Rest {too lazy and too late}
Tuesday	8m GA 7:40 - 7:20 - 7:00 (8:35 - 8:15 - 7:55) 8'11'' 137 bpm {F5 Tired, underfueled is not good} 12' Steam + Sauna
Wednesday	~~12m LR 7:20 - 7:00 - 6:40 (8:15 - 7:55 - 7:35)~~ {stuck in house all day, 9+ hours seating at desk}
Thursday	{Binge drinking last night} 5m Easy 8:00 (8:55) 8 x 100m (restart < 123 bpm) 6 x Hills Nothing because dying
Friday	~~9m GA 7:40 - 7:20 - 7:00 (8:35 - 8:15 - 7:55)~~ Treadmill 32' Tempo Threshold 2d 13 kph, Phase2/Part 1 135 avg/146 max Steam and Sauna
Saturday	78.6 5m Easy 8:00 (8:55) 8 x 100m (restart 90'') 6 x Hills (restart 90'') Plumber back in till 1 pm by which time I was starving, overate, then felt lethargic, so I did nothing.
Sunday	~~16m (8, 8) LR 7:00 - 6:10 MP (8:15 - 7:25)~~ 5m 7:20 - 7:00 - 6:40 (8:40 - 8:20 - 8:00) {better than nothing but not by much}

So a bad, bad week, really. It only took the fact that I was stuck in the house on Wednesday all day, while the plumber was fixing their earlier mess (yes, we have heat now) and did loads of computer work at home (9 hours) without pretty much moving, for me to go off the rails. My body was tight everywhere, so I really did not feel like running 12m in the rain and dark, so I drank instead.

What a genius.

After that, Thursday was terribly awful, Friday was a little better, Saturday was lazy, and Sunday was a little better. So a week to forget.

I need to be a little more resilient…

In other news, my ear is oozing again this morning, but only yellow stuff. Let's try to follow proper protocol for that one for a week.

So, what's the plan for next week?

Reduce speed for one (+80'' on training target). Avoiding extremes: no sitting for 9 hours, no starving, no overeating, no additional training, and being more social.

Chin up and let's not try too hard. Remember, it has to feel easy…

Plan: + 80''

Monday	Rest or cross-train
16 weeks to go	Plan: 78.4 Kg is +80''	Reality…🤞
Tuesday	11m LR 7:20 - 7:00 - 6:40 (8:40 - 8:20 - 8:00)
Wednesday	13m LR 7:20 - 7:00 - 6:40 (8:40 - 8:20 - 8:00)
Thursday	5m Easy 8:00 (9:20)
Friday	Lactate Threshold 8m 2m 7:40 - 4m 6:00 - 2m 7:40 (9:00, 7:20, 9:00)
Saturday	5m Easy 8:00 (9:20)
Sunday	15m (5, 5, 5) LR 7:20 - 7:00 - 6:40 (8:40 - 8:20 - 8:00)

echancrure · 08-03-2026 08:06PM

Monday	Rest or cross-train	Rest
16 weeks to go	Plan: 78.4 Kg is +80''	Reality…🤞
Tuesday	11m LR 7:20 - 7:00 - 6:40 (8:40 - 8:20 - 8:00)	{8'11' 138 bpm, slowed down, leg tired towards the end, over 7 days since I ran this long, started new antibiotics} Stretch, Foam Roller, Massage Gun
Wednesday	13m LR 7:20 - 7:00 - 6:40 (8:40 - 8:20 - 8:00)	77.4 +80'' {should be +75'' but let's be conservative for a change} {8'13'' 133 bpm, slowing down is suiting me, F5}
Thursday	5m Easy 8:00 (9:20)	76.8 +75'' {should be 70'', but let's take it easy; poor sleep again, awake for ages} (9:15, treadmill 10.5 kph, 119bpm)
Friday	Lactate Threshold 8m 2m 7:40 - 4m 6:00 - 2m 7:40 (9:00, 7:20, 9:00)	+75'' Lactate Threshold 8m 2m 7:40 - 4m 6:00 - 2m 7:40 (8:55, 7:15, 8:55) {0.5m, 4m, 0.5m, 7'14'', 7'08'', 7'06'', 7'06'' 137, 146, 149, 151, F6}
Saturday	5m Easy 8:00 (9:20)	{77.8, swapped with Sunday} 15m (5, 5, 5) LR 7:20 - 7:00 - 6:40 (8:35 - 8:15 - 7:55) 8'08'' 134 bpm {F7, excellent HR}
Sunday	15m (5, 5, 5) LR 7:20 - 7:00 - 6:40 (8:40 - 8:20 - 8:00)	77.4 {wine and beer last night, poor sleep} 5m Easy 8:00 (9:15) {swapped with Saturday, 8'50'' 128 bpm}

So the running at a slower pace has gone very well. Everything felt nice and easy and I did not suffer from tiredness or extreme hunger. I covered about 55 miles this week and apart for deafness in left ear I feel good.

I am aiming to hydrate more next week. Gamin watch now predict 3h22 from 3h27 2 weeks ago and VO2 max should reach 55 even thoug I am not training it. Antibiotics should be finished in 2 days, but hearing is still a major concern.

On the running side, here is the plan, hopefully weight will behave itself and reach a steady 77.0 and I may be able to drop 5'' off the pace mid-week. The long run goes up to 18m next Sunday and I'll be running the Antrim coast from Friday onwards with mileage of about 60 for the week. If I behave it looks manageable.

Plan: + 75''

Monday	Rest or cross-train {perhaps do EIM 10 x 400s 7'00'', or treadmill anaerobic}
15 weeks to go	Plan: 78.4 Kg is +80''	Reality…🤞
Tuesday	9m GA 7:40 - 7:20 - 7:00 (8:55 - 8:35- 8:15) 6 x 100m (restart 90'') 6 x Hills
Wednesday	14m LR 7:20 - 7:00 - 6:40 (8:35 - 8:15 - 7:55)
Thursday	5m Easy 8:00 (9:20)
Friday	{Going Up North} 11m LR 7:20 - 7:00 - 6:40 (8:35 - 8:15 - 7:55)
Saturday	5m Easy 8:00 (9:20)
Sunday	18m (5, 5, 5) LR 7:20 - 7:00 - 6:40 (8:35 - 8:15 - 7:55)

echancrure · 15-03-2026 03:18PM

Ok, here are the results of last week:

Monday	Rest or cross-train {perhaps do EIM 10 x 400s 7'00'', or treadmill anaerobic}	Did EIM 10 x 400s 6'50'', Lidl shoes, felt nice
15 weeks to go	Plan: 78.4 Kg is +80''	Reality…🤞
Tuesday	9m GA 7:40 - 7:20 - 7:00 (8:55 - 8:35- 8:15) 6 x 100m (restart 90'') 6 x Hills	78.3 9m GA 7:40 - 7:20 - 7:00 (8:55 - 8:35- 8:15) {windy, feeling the run from yesterday too, 8'28'', 134 bpm} 6 x 100m (restart 90'') {8 x 100m, restart 60''} 6 x Hills {restart 60''}
Wednesday	14m LR 7:20 - 7:00 - 6:40 (8:35 - 8:15 - 7:55)	{tired, bad sleep and legs a bit shook} 14m LR 7:20 - 7:00 - 6:40 (8:35 - 8:15 - 7:55) {7'53'' 138 bpm, F8, could not slow down, wind at back in second half, but still great run, max 164 bpm, mile 10 7'36'' 141 bpm all the way down to last mile 6'56'' 154 bpm, 7'20'' avg last 5m; did not feel hard at all. wtf ?!?!}
Thursday	5m Easy 8:00 (9:20)	{Beer x 2, wines x 3 last night: celebrating good run, good workday} 76.4 5m Easy 8:00 (9:10) {10.6 kph treadmill due to weather, 125 bpm} steam sauna 5'+5' with ear plug
Friday	{Going Up North} 11m LR 7:20 - 7:00 - 6:40 (8:35 - 8:15 - 7:55)	{Going Up North} 76.8 11m LR 7:20 - 7:00 - 6:40 (8:30 - 8:10 - 7:50) +70'' {cold Antrim coast, wintry shower, 8'01'' 134 bpm}
Saturday	5m Easy 8:00 (9:20)	5m Easy 8:00 (9:10) {fasted, 8'48'' 125 bpm, tired stiff legs, brisk morning run by the sea}
Sunday	18m (5, 5, 5) LR 7:20 - 7:00 - 6:40 (8:35 - 8:15 - 7:55)	18m LR 7:20 - 7:00 - 6:40 (8:25 - 8:05 - 7:45) +65'' 7'59'' 136 bpm {F5, sore legs towards the end, very windy Antrim Coast}

A 72-mile week, with some very interesting runs!

First, on Monday, I did 10 x 400m intervals on the track just for fun. I did not push or anything; it was just to run a little faster than usual. It went well, and I tried the new Carbon-plated Lidl shoes for a laugh (they are super stiff, which is ok on a track, but omg on tarmac they are a killer). I'll keep the Lidl for short runs, perhaps at pace, and to get used to more stiffness, perhaps during taper; we'll see. Anyway, it was a great session, but obviously not rest or cross-training! I can't do that every week as rest is important (ahem, this has been a problem in the past).

Tuesday, I did sprints and hills properly with good rest in between. I really think this helped wake up my glutes (see tomorrow's ?). I need to squeeze those sessions at least once a week, ideally two, as I think it really opens up my stride and loads my glutes.

Wednesday was super weird: before going, my legs felt tired and heavy after Monday's intervals and Tuesday's sprints and hills. But once I was out, everything fell into place. Ok, the stats may be a little optimistic due to the breeze at the back in the second half: but it was not just the pace and low HR I was pleased with: it was also that I hit 164 bpm and that I felt great. Obviously, this should be a red card from my coach if I had one: I completely ignored the plan and just went for it, just because I could and felt great. And I got away with it. This run is a great confidence booster: fitness is coming back, and I can still get my HR up.

Thursday, I got away with beer and wine the night before…

Friday, I was a little tired: I had to drive up North, and I had to run in the late afternoon, which I rarely do.

Saturday, I felt sleepy and was not really looking forward to Sunday's run.

Sunday, 18m in showery, very windy Antrim coast road: what's not to like? In the end, it was not too bad apart from mad headwind in miles 7,8 and 9 (but then I turned back and obviously 10, 11, 12 were easy miles). HR data is for the birds as a result. The legs were a bit sore towards the end, but that was the point of that run.

72 miles in total, which, looking back a mere few weeks ago, is fantastic. I am happy with the pace, too. I was not wrecked nor binged (on food or alcohol) at any time. So what's not to like?

I could improve stretching, foam rolling, and general mobility: I may end up with 2 planks instead of two legs soon if I am not careful. But overall, it was a great week.

Here is the plan for next week:

+65''

Monday	Rest or cross-train 5m Do Easy 8:00 (9:05) Stretch
14 weeks to go	Plan: 76.3 Kg +65''	Reality…🤞
Tuesday	Lactate Threshold 9m 2m 7:40 - 5m 6:00 - 2m 7:40 (8:45, 7:05, 8:45) {Back Home}
Wednesday	{check weight and run weight} 14m LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)
Thursday	5m Easy 8:00 6 x 100m {restart 60''} 6 x Hills {restart 60''}
Friday	12m LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)
Saturday	5m Easy 8:00 (9:00)
Sunday	18m (8, 10) LR 7:00 - 6:10 MP (8:15 - 7:25)

So 2 hard runs: the Lactate Threshold (hopefully in the morning, before the long drive) on Tuesday and the 10 miles at Marathon Pace (7:25 at the moment I get) on Sunday. Sunday being the toughest, I think: I really need to look after my legs this week, so nothing crazy please: keep the craziness for the MP miles if you wish.

On a final note, my Garmin watch is still complaining that I run too fast (?), its VO2 max measurement is up to 54 (really flatlining), and its estimated marathon time is sub 3h20'.

Clearly, there is a lot of work to do, but clearly too, progress is genuine and measurable: 8 weeks ago, my mileage was 35m (this week I did 72m), Sunday LR was 7m 8'33'' 142 bpm (this week 18m 7'59'' 136 bpm).

If this is not brilliant, encouraging, progress in 8 weeks, then I don't know what it is!

StiffLittleFingers · 16-03-2026 05:11PM

Thats the best you've sounded since you started the log, jealous of those great feelings when everything comes together after effort.

echancrure · 16-03-2026 06:24PM

https://www.boards.ie/discussion/comment/124317445#Comment_124317445

Thanks! Although today I have been stuck to a chair for 8 hours, so no run. But the original plan said rest or cross-train so it is still a green day.

echancrure · 23-03-2026 01:18PM

+65''

Monday	Rest or cross-train 5m Do Easy 8:00 (9:05) Stretch	Rest or cross-train 5m Easy 8:00 (9:05) Did Rest
14 weeks to go	Plan: 76.3 Kg +65''	Reality…🤞
Tuesday	Lactate Threshold 9m 2m 7:40 - 5m 6:00 - 2m 7:40 (8:45, 7:05, 8:45) {Back Home}	Lactate Threshold 9m 2m 7:40 - 5m 6:00 - 2m 7:40 (8:45, 7:05, 8:45) {tough F4, out and back, with strong head wind in 2nd half, Novablast, did the pace on avg, Garmin not happy ah ah, 156 bpm avg on mile 4/5} {Back Home, 1 pint, 0.5 bottle of wine}
Wednesday	{check weight and run weight} 14m LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)	76.8 {check weight and run weight, 76.8 should be +70'' but ignoring my own advice} 14m LR 7:20 - 7:00 - 6:40 (8:25 - 8:05 - 7:45) {8'31'' 137bpm underfuelled??}
Thursday	5m Easy 8:00 6 x 100m {restart 60''} 6 x Hills {restart 60''}	76.8 5m Easy 8:00 (9:00) {8'49'' 122 bpm, too tired for anaerobic work, good HR} 6 x 100m {restart 60''} 6 x Hills {restart 60''}
Friday	12m LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)	76.8 {slight sore throat past 3 days, legs tired, body tired} ~~12m LR 7:20 - 7:00 - 6:40 (8:25 - 8:05 - 7:45)~~ {No Run! 12 hour work day at desk, tired mind, legs and body, no running, some overeating carbs}
Saturday	5m Easy 8:00 (9:00)	5m Easy 8:00 (9:00) {8'44'', 128 bpm} 6 x 100m {restart 60''} 6 x Hills {restart 60''}
Sunday	18m (8, 10) LR 7:00 - 6:10 MP (8:15 - 7:25)	18m (4, 10, 4) LR 7:00 - 6:10 MP - 7:00 (8:15 - 7:15 - 8:15) {definite slight throat infection, perhaps cold sore too: run down} {~7'13'', mile 2 7'13'' 146 bpm, last mile 7'13'' 151 bpm, F5, better than expected, I was able to hold the pace} {beer and wine: too much. Did also drink 2 litres of sparkling water…}

So this was a tough week. My body was tired on Monday: the windy Antrim coast is not forgiving. Tuesday's LT run was also a challenge: I ran in Novablast (not that speedy), and the out-and-back has the wind in the face in the second leg: I nearly gave up. My HR was high (> 154 bpm) in the second half. But I did it and resisted the urge to stop (just about). Wednesday's LR wasn't great, and it took me a long time to get out the door, which is never a good sign. Thursday, I cancelled the anaerobic work. Friday was bad: I did not go out in the morning as planned, but carried on working at my desk. Lunchtime came and went, and then I had to pick up the car from the garage. After that, I went back to my desk and continued past 6 pm. So I hardly moved and did not run: a red day for sure. Saturday felt good, and the sun was out.

Sunday, I expected a tough day, and I went out just following the routine, but with no enthusiasm. I was not looking forward to 10 miles at 7:15. In previous training blocks, I never managed to follow this part of the P&D plan: my legs were always too wrecked to run marathon pace for just 10m. Now obviously I skipped the 12m LR on Friday, so that was definitely cheating, but still, the run went well, the conditions were perfect for running (dry but overcast, about 10 C, very little wind), and I managed it even though the motivation was not great. The next time there is a run like this, it is in 4 weeks' time with 12 miles at Marathon pace, so it will be an interesting comparison point.

Weight management is not good as usual, but I am not wrecking my head too much about it: when I feel good, everything falls into place (running, work, mood, nutrition), and when I don't, everything goes bad (running, work, mood, nutrition). So the solution is simple: I just have to look after myself and try to feel good. Easier said than done, though…

So I am making progress, but with 13 weeks to go and a Garmin predicted time of 3h19' it is obvious that I am gonna run out of runway… But I am not worried, I can progress much more in the next 10 weeks, and then we will see…

Next week is actually a recovery Week in the plan (yeah!), and I need it. Last week, I ran 51 miles instead of the planned 63 (Friday's run was 12 miles…). This week it's 55 miles, but with no marathon-pace or lactate-threshold runs, so it will definitely feel easier. I can focus on feeling good, and hopefully the dieting will follow.

Here is the plan for next week:

+65''

Monday	76.3 {giving up chocolate} Rest or cross-train Gym Leg work
13 weeks to go	Plan: 76.3 Kg +65''	Reality…🤞
Tuesday	8m GA 7:40 - 7:20 - 7:00 (8:45, 7:05, 8:45) 10 x 100m (restart 60'')
Wednesday	12m LR 7:20 - 7:00 - 6:40 (8:25 - 8:05 - 7:45)
Thursday	5m Easy 8:00 (9:05)
Friday	12m LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)
Saturday	5m Easy 8:00 (9:05) 6 x 100m {restart 60''} 6 x Hills {restart 60''}
Sunday	15m (5, 5, 5) LR 7:20 - 7:00 - 6:40 (8:25 - 8:05 - 7:45)

echancrure · 29-03-2026 03:38PM

Here we go, for last week:

Monday	76.3 {giving up chocolate} Rest or cross-train Gym Leg work	76.3 +65'' {giving up chocolate} Rest or cross-train Did Gym Leg work: 25' leg strength, 15' stair master Steam + Sauna : 5' + 5'
13 weeks to go	Plan: 76.3 Kg +65''	Reality…🤞
Tuesday	8m GA 7:40 - 7:20 - 7:00 (8:45, 7:05, 8:45) 10 x 100m (restart 60'')	8m GA 7:40 - 7:20 - 7:00 (8:45, 8:25, 8:05) {8'15'' 136 bpm, legs a little tired, overdressed} 10 x 100m (restart 60'')
Wednesday	12m LR 7:20 - 7:00 - 6:40 (8:25 - 8:05 - 7:45)	76.7 12m LR 7:20 - 7:00 - 6:40 (8:25 - 8:05 - 7:45) {weird GPS had to delete strava activity, ~7'48'' 140 bpm, overdressed and windy, F5}
Thursday	5m Easy 8:00 (9:05)	76.3 5m Easy 8:00 (9:05) {10.6 kph treadmill, 119 bpm, sauna 10'}
Friday	12m LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)	75.8 10m GA 7:40 - 7:20 - 7:00 (8:45, 8:25, 8:05) {8'15'' 134 bpm probably underfueled}
Saturday	5m Easy 8:00 (9:05) 6 x 100m {restart 60''} 6 x Hills {restart 60''}	75.2 {??? +60''} 5m Easy 8:00 (9:00) {8'41'' 125 bpm} 6 x 100m {restart 60''} 6 x Hills {restart 60''}
Sunday	15m (5, 5, 5) LR 7:20 - 7:00 - 6:40 (8:25 - 8:05 - 7:45)	75.8 15m (5, 5, 5) LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40) {7'54'' 132 bpm, good HR}

Ok, so that was pretty much a perfect week. Diet was good, running was good, work was good, everything green, basically. If I were to pick something to improve, it would be stretching, foam rolling, yoga, etc., basically active recovery, which I have not done enough of.

By the way, I am not sure about the Friday run: my earlier plan said 12m LR, but I ended up running 10m GA. I need to check the P&D book on that one. But as this was a recovery week, I probably ran the right thing.

So despite the weather, the week went very well, and I felt good. Now, I was tired and ran under-fueled for a couple of days, so that wasn't necessarily pleasant. But the weight paid off, and I did not dig myself into a hole: I had no crazy eating binge, nor exhaustion. If I could keep this going, I would be very happy.

I don't have any niggles, but my left ear hearing is still not up to what it was: went to audiologist and GP this week, and I am doing blood test and seeing ENT consultant this week, so I am doing something about this. My throat is tight and dry, so I don't sleep very well and have a couple of night sweats too. So bacterial infection is lingering, and the immune system is still a little low.

So I should be careful. I don't feel tired, I ran 59 miles, but I'm ok. Next week is a step up, and I have to go up to Dublin for an appointment.

Today is 12 weeks to go, Garmin is predicting 3h 16' 30'', and I am steadily improving. Of course, the task is immense… Hopefully, I could drop to +55'' (74.9 Kg) before Friday.

Monday	Rest or cross-train Easy Gym Plyometrics
12 weeks to go	Plan: 75.6 Kg +60''	Reality…🤞
Tuesday	Lactate Threshold 10m 2m 7:40 - 5m 6:00 - 3m 7:40 (8:40, 7:00, 8:40)
Wednesday	14m LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)
Thursday	5m Easy 8:00 (9:00)
Friday	11m LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)
Saturday	7m GA 7:40 - 7:20 - 7:00 (8:40, 8:20, 8:00) 10 x 100m (restart 60'')
Sunday	21m (7, 7, 7) LR 7:20 - 7:00 - 6:40 (8:20 - 8:00 - 7:40)

So this will be a hard week: LT and a lot of miles for Friday, Saturday and Sunday. I am hoping for decent weather with little wind, but the forecast doesn't look promising.

My HR is low, but so is my pace! I have been patient so far; let's continue.

55, aiming for sub 2:47

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