This was a strong, nearly complete week of training with a standout hill workout and continued progress coming off Pat’s Run. I’m seeing improvements in pace and intensity while also making smarter decisions around recovery and injury management. Not perfect—but clearly moving in the right direction.
What Happened?
This was a nearly complete workout week. I hit most of my planned workouts and made adjustments where I needed to. Strength training was consistent, but I reduced weight or held back on movements that aggravated my arm (golfer’s elbow). That decision continues to feel like the right one. The highlight of the week was my first intentional hill repetition run. It was hot, it was uncomfortable, and it pushed me. However, it was also one of the most enjoyable runs I’ve had in a while. I structured it with a warm-up, then 30-second uphill efforts with controlled recovery back down. By the final rep, I committed to finishing at the top which ended up being closer to 1 minute.
I am also continuing to build with my performance at Pat’s Run. That race wasn’t an endpoint, it was a checkpoint. The focus now is using that fitness and continuing to build from it. The one miss this week was my planned recovery bike ride. My rear tire has a hole and while the tube is holding air, I’ve had flats on the last several rides and the hole in the tire is larger. I could have chanced it, but I didn’t, that’s one I let slip, new tires are here.
What Worked?
The overall structure of the plan is working. I am seeing improvements in pace without forcing it, and I am spending more time in higher aerobic and anaerobic zones. Between running and cycling, the engine is starting to adapt. Adding hills is a big step forward. It introduces strength, power, and intensity in a simple way without overcomplicating things.
I also like where my weekly structure is landing with a Wednesday rest day. It aligns with work from home and date night while creating a nice midweek reset.
On the strength side, adjusting weights to around 60% when needed has helped manage my golfer’s elbow issue. It’s not fully resolved, but it’s trending in the right direction.
What Didn’t?
The biggest miss this week was equipment related. I saw the wear on my tires starting earlier and chose to stretch their lifespan. That decision finally caught up with me. While I did get more use out of them, it cost me a planned workout. That’s a tradeoff and one I’ll handle differently next time.
What am I going to do about it?
First, I’m addressing the arm directly. I have time scheduled with our soft tissue specialist (new program offered at my work) this week to get a better understanding of what’s going on and how to treat it. Until then, I’ll continue modifying strength work and avoiding anything that triggers pain.
On the equipment side, I am replacing the tires and using my upcoming trip to Page as an opportunity to break them in properly. I am also starting to think more seriously about adding a gravel bike for flexibility.
This coming weekend will be the start of our trip to Page, AZ so my workouts will shift a bit. I will not have access to a pool or a gym, I’m planning to work in more cycling and running while trying out bodyweight squats and resistance band work.
What do the numbers say?
Unfortunately this was another up week for my weight. We were celebrating Easter a week late, I was doing well until the French silk pie came out. It happens and as long as my trend remains down and my fitness trend remains up, I am not worried.
Summary
This week wasn’t perfect, but it was productive. I am building consistency, adding new challenges like hills and making better decisions when things don’t go exactly as planned.
This is how progress actually happens. Not by staying perfectly on track but by adjusting quickly and continuing forward. If you’re getting started, focus less on perfection and more on building a plan you can stick to, then adjust when needed. Keep showing up. That’s where the results come from.