In my last post, Summer Miles & Memories, I talked about easing off, soaking up the sunshine, and letting family time take priority. I don’t regret a second of it, ice creams by the sea and sticky-fingered kids are memories worth far more than miles on the watch.
But as the holidays wind down, I’ve been working back into a routine. Couch to 5K, Week 3 is done, and it’s reminded me that progress isn’t always neat, but it’s always worth it.
The Numbers
| Day | Distance | Avg Pace |
|---|---|---|
| Day 1 | 2.10 mi | 13’20″/mi |
| Day 2 | 1.84 mi | 15’11″/mi |
| Day 3 | 1.83 mi | 15’17″/mi |
Three runs. Three times out the door. Three full 28-minute sessions in the bank.
Day 1 was the standout, steady breathing, legs ticking over, the kind of run that makes you believe the plan is working. By Days 2 and 3, things felt heavier and slower, but the miles still got done. And that’s the key: progress isn’t about perfect splits, it’s about consistency.
How It Felt
Physically, Week 3 actually surprised me. The jump up to the 3-minute runs didn’t feel as tough as I thought it would. My legs are definitely adapting, and the breathing is improving. The hardest part was fatigue, especially tackling the third run straight after a 12-hour shift at work. By the end of that one, I felt every step in my legs.
Mentally, I’ve been carrying some doubts after earlier knee trouble. But that seems to have settled down now, and it looks like the physio sessions and strength work are really paying off. That’s given me confidence to look ahead to Week 4 and beyond.
Memorable Moments
The highlight of the week didn’t show up on my watch, it was on the lane home. On my last run, finishing as the light faded, I spotted a group of foxes sat on the grass. They didn’t move, just watched as I shuffled past on tired legs. A strange little audience, but it made me smile, me, the dusk, and a row of foxes keeping quiet company.
The Challenges
The biggest challenge hasn’t been the running itself — it’s been carving out the time. Life, work, and family all pull in different directions, and squeezing in three runs a week is a juggle. Add in the weather turning colder and wetter, and I know this is where the real test of commitment starts. Getting out the door in the rain is going to be something I’ll need to push myself on with.
Small Wins
One thing I’m proud of: getting all three runs done, and hitting those 3-minute intervals. I know three minutes doesn’t sound like much in the context of marathon training, but right now, it’s clear progress, and it’s laying the foundation for what’s to come.
Family Support
Training doesn’t happen in isolation. The kids have started taking an interest in what I’m doing, Thomas has been asking how far I’m running now, and we’ve had fun working out where that distance would take me from different places he knows. Sarah, as always, has been fully supportive, cheering me on and helping me carve out the time. Having that backing makes a huge difference on the days when energy is low.
Looking Ahead
Week 4 is where things step up. Longer 5 minute intervals, less recovery, a bit more grit required. My goals are simple:
- Close the gap between good days and tough ones.
- Keep strength and mobility in the mix.
- Stick with three runs, no matter what else life throws in.
And most importantly: keep enjoying it.
Reflection
Running is teaching me that progress isn’t a straight line. Some days I feel lighter, some days heavier. But each step, each bead of sweat, is part of the bigger picture.
Those summer memories, the laughter, the adventures, the time with the people I love, they’re not a distraction from the journey. They’re fuel for it.
And of course, there’s a deeper reason behind all these miles. I’m running the London Marathon in memory of my sister Rachel, who we lost to meningitis when she was just 18 months old. Every run, no matter how short or slow, is part of that bigger journey, raising awareness, raising funds, and making sure her memory carries forward.
That’s why I set up Memory Miles a way for people to dedicate a mile of my marathon to someone special in their life. Each name will run with me on race day, printed into my vest, a reminder of why this matters.
Here’s to Week 4: half a step further, half a breath easier, another memory made, and one mile closer to 26.2 for Rachel.