Weekly Overview
Rebuilding is harder mentally than I expected.
The last few weeks with a tight hamstring and calf flare-up forced me to back off. And when you’ve been running for years, backing off feels unnatural. You start questioning everything — fitness, durability, whether you’re losing ground.
Though the problem is getting better it has not fully resolved. I have tried to distance myself from it mentally to see if i can work through it and let it resolve by itself.
That alone felt like progress this week
The goal right now isn’t to prove anything. It’s to string together healthy days and quietly build toward Boston.
⸻
Monday – Let’s See What Happens
7 miles with 4 quarter-mile efforts.
Anytime I do hard efforts these days I get anxious. Just because my expectations are high.
I didn’t want to force anything. I averaged around 6:00 pace on the reps — controlled, smooth, no straining.
What surprised me most was that my leg actually felt looser afterward. For the first time in a few weeks, I felt like I was running instead of protecting something.
That small shift in mindset meant more than the pace.
⸻
Tuesday & Wednesday – The Honest Miles
Two 7-mile easy days.
Tuesday my legs felt heavy. Not injured — just fatigued. I’ve been dialing in my nutrition more seriously this build. On these 7-mile days I’m around 370g carbs and 160g protein.
In the past, I’ve struggled with fueling consistently. Either not enough or too unstructured. This time I’m trying to treat nutrition like training — something I execute, not guess at.
Wednesday was my first run in the ASICS Superblast 2. I was excited to try them, but the toe box feels big on my foot. Not uncomfortable — just noticeable. I caught myself thinking about it more than I’d like during the run.
Still deciding if they’re staying or going back.
⸻
Thursday – Controlled Discomfort
Orangetheory included 12 minutes continuous at threshold. I averaged around 5:50 pace.
There’s something satisfying about sustained discomfort. It’s predictable. You settle in, manage it, and come out stronger.
After a few weeks of playing it safe, it felt good to push again.
I left tired — but in a way that felt productive.
⸻
Friday – The New Variable
Friday I noticed a small pain just behind the ball of my foot.
Nothing sharp. Just present.
When you’re building toward something big, every new ache feels amplified. I spent part of the run scanning my stride, trying to decide if it was changing anything.
It wasn’t. But it’s on my radar.
⸻
Saturday – Long Run #2
13 miles easy.
The first five miles were sluggish. I questioned whether I was more fatigued than I realized. Then, slowly, things started to click.
By mile six or seven, I felt smooth again.
The hamstring stayed quiet. The calf cooperated. The foot was noticeable but manageable.
Afterward, I did an Epsom salt bath — only the second time I’ve ever tried one. I don’t know if it’s physiologically powerful or mostly placebo.
⸻
⸻
Sunday – I Said I’d Take It Easy
I told myself I’d keep Orangetheory light.
I didn’t.
I built from a 6:30 pace down to a 5:00 pace on short efforts. It wasn’t planned — just competitive instinct kicking in.
What stood out most was that my legs actually felt good coming off the 13 miler.
Nutrition & Recovery
Fueling is becoming a bigger focus for me this cycle.
I’m trying to remove the emotion from it. Eat to support the work. Recover to handle the next session. Stay consistent.
⸻
What I’m Watching
• Mild foot discomfort
• Staying patient with intensity
• Making sure I don’t rush the build
⸻
Weekly Reflection
This wasn’t a highlight-reel week.
For the first time in a few weeks, I felt like I was training again — not tiptoeing around an injury.
I tried to stay controlled and keep my efforts moderate.
Mileage this week: 52 miles
Key focus: Trusting the rebuild
Monitoring: Foot discomfort
Progress over perfection.
On to Week 3.
— John