Apathy post 2017 marathon and a metatarsal stress fracture in September killed off most of my plans (I only started running again properly in January and I'm easing back into it as I don't want to injure myself).
I've done 2 parkruns in the last 12 months and have lost and put back on the weight (95kg now). So, starting again:-
Goals for next ~13 months (leading up to London Marathon 2019):-
* Get back in to a regular routine (swimming, cycling three times a week, 5-a-side twice a week, 11.5km run commute once a week extended to a HM run commute once a month, intervals once a week when the weight is under 90kg, parkrun, long slow run on Sundays)
* Weight down to under 80kg by Christmas (~37 weeks and ~15kg to lose) and to ~76kg by April 2019 (London Marathon - sub 4:15, possibly sub 4h if I get under 76kg, sub 3:43:00 would be my absolute dream)
* A few HM races over the next year, just to keep the long runs interesting and hopefully see some proper race progression
* Parkrun PB sometime around late October hopefully (PB is 24:24 currently) as the weight comes off. 21:59 as a longer term goal, maybe lower if speed improves lots with weight coming off
* Sub-hour run commute (1h15 last time I did it, 11.6km, 1:05:48 PB)
* 50 parkruns by April next year (currently on 23) including a few volunteering!
* Run all of the paths/tracks on Putney Heath, and when that's done, Wimbledon Common (introduces some nice variation to the long runs, I can get right down to the Southern end at Barham Road in about 6km from home, so should be easy to pick off un-run bits)
* Swim Serpentine 2 mile swim again in September 2018 (really enjoyed that last year despite it being cold!)
* Keeping entering the Ride 100 ballot as I want the London Classics medal (assuming I actually finish the London Marathon in 2019) - would consider charity place if I'm unlucky in the ballot in 2019 (no place this year in the ballot)
(I have a London Marathon place for 2018, thanks to the ballot, but I'll be deferring it due to my foot so that's my place guaranteed for 2019. I'll also be passing on the Brighton Marathon place I have this year which was my backup.)
Standard week (this looks heavy but has worked well for me in the past when I was on the verge of doing an Ironman):-
Day | morning | afternoon | evening |
Mon | Swim (40m building to 1h20m) | Cycle (40km building to at least 60km) | afternoon run once a month |
Tue | Run (5k building to 10k, switch to intervals when under 90kg) | gentle 15m swim whilst MiniGB has lesson | 40min 5-a-side plus 6km gentle cycling to/from |
Wed | rest | rest | rest |
Thu | 11km cycle commute with heavy bike/bags | | 1h 5-a-side, pub and train home |
Fri | Run commute in (5km building back up to full 10.5k) | | 11km cycle commute with heavy bike again |
Sat | Parkrun | | |
Sun | Long slow run (building up to HM and beyond) | | |
Build up weeks 1,2,3 and then every 4th week have an easier week to help recovery (shorter or easier runs mostly).
Weight goals:
(Starting at ~97kg the other day.)
90kg by August 2018: move Tuesday run to intervals
80kg by Christmas 2018
76kg by April 2019