Suspected Stress Fractures Reduces my Training

3-9 September 2018


Unfortunately, after my successful long run last week I inadvertently triggered a shin injury I suffered months ago.

Although I tested my legs at another fast interval workout at my running club, I knew that rest was the most sensible option. Online research has suggested I could have stress fractures on the inside of both my lower tibia bones.

Although last week’s plan to run only three times per week is simply not advisable if my shins are to heal in time for my eighth marathon, I couldn’t be inactive.

Cross Training

I accumulated over 16.6 miles (almost 3 hours) of cycling in four days. However, I plan to accelerate my cross-training over the next month so have ordered equipment to help me maintain fitness…



18 Miles to Celebrate my Birthday

27 August – 2 September 2018


I enjoyed eight days of rest after my seventh half marathon. The only exercises I committed to were walking and easy-paced cycling.

Then, knowing I only had seven and a half weeks before my eighth marathon (my fifth in Chelmsford) I returned to training.

However, I was conscious that to improve my personal best I needed to ensure my training was different than previous seasons. The only other criteria was I didn’t want to commit to excessive weekly mileage.

I discovered the Runner’s World plan, focusing on three runs per week. Studies have proven that this method works, if the strict paces are adhered to. Based on my fitness level, my targets are the following:

Type of Run Pace Range
Long Run (15+ miles) 7:00-7:15 per mile
Long Tempo Run (8-10 miles) 6:30-6:35 per mile
Mid Tempo Run (5-7 miles) 6:15-6:20 per mile
Short Tempo Run (3-4 miles) 6:00 per mile

Tempo Run – Tuesday

1:00 per mile slower than training plan

Intervals – Thursday

0:20-0:40 per mile slower than training plan

Long Run – Sunday

0:05 per mile slower than training plan

Rest Days – Monday, Wednesday and Saturday

Includes walking and light cycling 


Although I failed to hit any of the target paces for my workouts I expected this to happen. Still, there were many positives to take from my week, namely that my running form stayed strong throughout my workouts and my long run was surprisingly ‘comfortable’.

I also complimented my training with cycling of over 12.75 miles, including intervals as a hard cross-training workout (with a fast one mile run directly afterwards).

I accumulated over 30.5 miles (over 3 hours and 40 minutes) in four days. I feel confident I can build on this, and am motivated to achieve a new marathon personal best next month.

Running Longer

30 July – 5 August 2018

Week 8 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.


Easy Miles – Monday, Wednesday, Thursday and Sunday

Slower than 6:55 per mile pace

Fast Intervals – Friday

5:25-5:30 per mile pace

Rest Days – Tuesday and Saturday


After a relatively slow start to the week, I made sure I focused on running longer and furtherI enjoyed two rest days, lead four coaching sessions and complimented my training with recreational cycling of over 4 miles and walking (accumulating over 16,000 steps each day).

Another positive aspect of my training week was that I was able to run comfortably faster than my half marathon pace Friday evening.

I accumulated almost 30 miles (over 3.5 hours) in five days, recovering quickly. This has made me feel stronger and better prepared for my upcoming race.


Returning to my Running Club

23-29 July 2018

Week 7 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.


Easy Miles – Monday, Wednesday, Thursday and Friday

Slower than 7:25 per mile pace

Interval Club RunThursday

4:50-5:45 per mile pace

Rest Days – Tuesday, Saturday and Sunday


After three weeks of increasing mileage, I made a conscious effort to reduce my running load this week. I enjoyed three rest days, lead two group coaching sessions and complimented my training with recreational cycling of over 10.5 miles across three days, just as I did last week.

My weekly goal was to return to my running club and complete a tough interval workout, which I did on Thursday. My calf muscles were sore afterwards but consuming my homemade protein smoothies helped me recover.

I accumulated 19 miles with still no signs of my recent injury, which has set me up for a ‘heavier’ week of training to come.


Quality Running, Injury-Free

9-15 July 2018

Week 5 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.


Easy Miles – Wednesday and Thursday

Slower than 6:45 per mile pace

‘Quality Workouts’ – Monday, Tuesday and Saturday

Fartlek run (whilst coaching)

Intervals faster than 6:05 per mile pace

Rest Days – Friday and Sunday


I’m pleased I’m still injury-free after my shin pain. I was therefore able to run several tougher workouts, replicating my intended race pace of 6:00 per mile. The high local temperatures and tiring workload this week were factors affecting my performances but I enjoyed the challenge.

My strategy for the remaining five weeks of training for the Clacton Half Marathon is to focus on tempo intervals at race pace and progressively building my endurance with longer runs.

I accumulated over 21 miles, and ensured I primed myself for a heavier mileage week next week.