7 Weeks out from race

I thought I would work in reverse order and count down to a race, giving you insight into the training I completed, the highs and lows, the impact on my body and some honesty from a runner in my 40s to set you on your own path. 

I started to write this at the end of March 2022 just in case you're wondering on exact dates with my target of the Bob Heffernan 5k in mid May 2022. Roughly 7 weeks. More or less with an average of 4-5 training sessions per week. 

I know from the start of 2022 in January where I was running 5ks every couple of days there was a slight system shock as I pumped up to 10ks and above, my aerobic performance went through the roof, but instantly I started to get muscle issues I had never experienced before, initially sore calves, then the good old hamstring on my left leg, followed a week later by the calve on my right leg. 

Just to review the chain of events, I jumped up mileage too quick and didn't incorporate enough stretching, or enough recovery for a guy my age. I think I compensated the sore hamstring by overloading my opposite side calf, so my words to the wise, stretch more, for the love of pete, stretch more. 

I know I can recommend rest and building your mileage up slowly and it may or may not appeal to you, but the reality is most runners and I include myself, do not remotely stretch enough, either warming up or cooling down. I do love me some time with the foam roller and massage ball. 

My weekly schedule should look a little like this

• 1 short speed session, usually 300 or 400m repeats, 
• some 1km repeats 
• and at least 2*8-10k+ long runs.

Average total mileage over the last 4 weeks was 37km

From a nutrition 

I have a fairly varied but protein rich diet.

Breakfast is porridge with a scoop of protein and a coffee

Lunch/Dinner is a mixed bag of some of the following (All home made):

• Burritos - Chicken or Beef
• Pasta - Bolognese with beef or chicken
• Beef stew
• Chicken with noodles
• Chicken Curry with rice 

I allow myself one cheat night, either Friday or Saturday which ends up as chips/burgers or Chinese so I can have a normal night with the kids 

My only supplementation apart from my daily protein scoops is creatine monohydrate and inositol which I take during the running season and drop in the off season with no races to prepare for.