Parkrun with Emma – A PB, a Proud Dad, and a Reminder of Why I Run

Saturday was a special one. The plan was simple: help my daughter Emma chase down a new 5km PB and share her first parkrun. In my head, I had a time of around 25 minutes — a steady 5-minute per kilometre pace — and, as always, a little fatherly optimism.

We started strong. Perhaps too strong — 4:51 for the first kilometre (my fault entirely). But Emma settled in beautifully, even as the effort started to bite. Around 4.5km, a stubborn stitch nearly stopped her in her tracks. We slowed to almost walking pace, caught our breath, and regrouped.

What happened next made me a very proud dad. She dug deep, found that extra bit of determination, and powered through the final stretch — passing several runners and finishing strong. PB achieved!

For me, it wasn’t about the numbers but the shared experience — that mix of focus, effort, and connection that makes running so special. I actually felt great throughout, plenty left in the tank, maybe thanks to the recent HIIT sessions on the treadmill, which I’m really enjoying.

With a trail run lined up for December, it feels good to be getting back into rhythm. But this one was about more than training — it was about time together, shared goals, and the simple joy of running side by side.

“It’s not just about pace — it’s about purpose”

Happy Birthday Dad x

---

Happy Birthday Dad

It would have been Dad’s 87th birthday today.
He passed away in 2014 — but he’s still very much part of my world. I think about him often, especially on days like this. Not with sadness, but with gratitude. He taught me so much about life, family, and doing things properly — lessons that quietly shape everything I do, even the way I train.

There’s not much relevance to fitness in this post, other than the reminder that who we are today comes from the people who came before us. Dad loved the outdoors, loved a good walk (and a good laugh), and would have been quietly proud that I still get up each morning and move — sometimes slowly, sometimes not so slowly — but always with purpose.

On the fitness front, a few bits swirling around my head lately:

• I’ve entered a trail half marathon from Plumpton in early December — my first event for a while. I haven’t run outside for a couple of months, but I’ve been enjoying shorter HIT sessions on my new treadmill, especially the Zwift workouts.
• The plan is to ease back into some longer Zone 2 trail runs on the Downs as prep — slow, steady miles, the kind Dad would have approved of.
• I’ve been spending more time researching bikepacking adventures — probably something for 2026. The gravel bike is perfect for UK trails, but my Brompton keeps tempting me for European escapes: maybe Paris or Brussels, ferry over, Eurostar back. It’s the simplicity that appeals — small wheels, big freedom.
• Catching up with my old triathlon mates for a curry on Friday — it’s been too long.
• And with Lucy away in Thailand, I’ve got some plans to dial in the training and diet a bit — a mix of fasting, keto, and getting a few extra sessions in. Though, knowing me, the time will fill quickly with work, the dog, and life.

So not a particularly structured post — just a snapshot of where my head’s at.
A good day to pause, look back, and look forward.

Thanks, Dad — for all of it.

Another failed attempt at Garmin Lactate Threshold Test

Probably not the best day to have another go at the Garmin Lactate Threshold Test, given that I am experiencing the back-end of a cold, however I thought I would have a better chance on my treadmill.

At first, I couldn't work out how to do the test on the treadmill as it is simply not an option under 'Virtual Run', or 'Treadmill', but only one 'Run'. I should have really turned the GPS off and selected run indoors (next time).

Anyway, the test kind of worked - I was running within selected heart rate zones, however like last time, I blew out on the penultimate set, and didn't complete the last 166bpm+ set.

So my zones remain the same for now. Garmin has them down as

Z1: Warm up 112 - 130bpm

Z2: Easy 131 - 148bpm

Z3: Aerobic 149 - 153bpm

Z4: Threshold 154 - 165bpm

Z5: Max. 166bpm +

Bit coldy (sore throat)

I enjoyed a lovely sunny e-Brompton commute yesterday. I still really enjoy my little yellow Brompton (must be over 10 years old now!), albeit pimped up with DIY Swytch e-power.

It does make me think of getting another lighter (P or T Line) Brompton 8-10kg and using it for travelling and bikepacking simply because it is so versatile and easier to combine with public transport. Anyway, enough bikes for now, possibly down the line (although the seed is planted 😁).

I am a bit coldy 😷 at the moment with a sore throat, so opted for an easy TRX and weights session today. Hopefully tomorrow I can get back on the Treadmill for a Zwift run session - let's see how we go.

Sunday update

I managed to get out on the road bike this morning for a local loop - down to Henfield and back via Edburton and Fulking - I felt relatively strong and legs were fresh.

This was my first outside ride since my bikepacking adventure last week. Otherwise, I have been continuing to use my treadmill, plus the Peloton bike, for several 30 min HIT sessions, which I am enjoying. Not much strength training to report, with the exception of my daily press-ups (typcially 25-50) depending on how I feel.

Got a few (fitness/health/wellbeing) ideas in my mind - in no particular order - bit of a brain dump:

• Garmin lactate threshold test - help better define running zones 1-5
• More solo bikepacking adventures - gravel bike (and tent) or Brompton (train/plane + Airbnb)
• Bikepacking adventure with Lucy - definitely Airbnb
• O'seas climbs - Mount Ventoux
• Gym triathlon set - 20 mins bike, 20 mins strength, 20 mins run
• Brick runs - treadmill + Peloton
• Updating Brompton
• Brompton adventures - finding coffee shops (work + cycle)
• Water fast - 1 to 3 days, followed by
• Keto 800 for a week - track all food
• Trying to target 80-82kg (been talking about it for years)
• Adding in squats, lunges, planks to daily press-up regime

I had a couple of glasses of port last night (felt like a drink, and that was all I had in the house) - thought I slept OK but the Whoop ranked it as horrible (1% recovery - as low as it goes) with heightened heart rate and very low HRV. I do tend to get these readings even if I have only had a couple of drinks - it does make you think - I am certainly not a heavy drinker, but I do question more - should I just stop completely!

Hitting the Ground Running – My First Sessions on the Reebok Z-Tech Treadmill

Over the last fortnight I finally got to spend some time on my new Reebok Z-Tech treadmill – and I have to say, it’s already proving to be a brilliant addition to my training set-up.

On a busy evening with just 20 minutes to spare, I jumped on and lined up a Peloton interval run with Matt Wilpers (my favourite instructor). The main set was 4 x 2 minutes at 13 km/h, and on the last rep I cranked it up to 15 km/h – legs flying, lungs working hard! It was the perfect high-intensity hit session, short and sharp, but it left me feeling energised.

The treadmill also works really well with Zwift (free for runners). I’ve joined a few group runs already, and they can get surprisingly competitive. It’s nice to feel connected to others, even when training indoors.

There’s still plenty more I want to try. I need to re-do the Garmin lactate threshold test, which I failed outdoors recently (I couldn’t get my heart rate above 160 bpm on the final set). Indoors on the treadmill might give me a better shot.

Over the coming weeks, as the nights draw in and the weather turns wetter and colder, I’ll be incorporating more treadmill sessions. My plan is to keep the HIIT runs indoors to push my VO₂ and save the longer Zone 2 runs for outdoors, where I can enjoy the fresh air and scenery.

The early verdict? The Reebok Z-Tech is already earning its place in my training arsenal.

Day 2: New Forest to Cranleigh

Day 2 of my bikepacking adventure started early. I had hit the sack by 8ish the following night, so by 5:30am was up, showered and sorting out my breakfast and tent. It was a lovely sunrise, making the coffee and the moment, that much more special.

By 7:30am I had fully packed up and was on the road. The legs were still a bit tired and the backside was tender. The countryside route was lovely, albeit there were several gravel and off-road sections that were really tough. As it was so remote, my coffee stop came and went - I finally stopped at a pub to grab some food (steak and chips) and a beer (not the best choice) after 60km of cycling.

Thereafter, it was slow going, to say the least. At 80km I stopped for coffee (2x flat-whites) and a huge slab of carrot cake, which made me feel a bit sick.

The last 30km was slow - lots of off-road sections and my legs had had enough! I was going to stop at another pub - the menu looked good, although decided to get to campsite, pitch tent and shower, before I dropped.

In the tent now, lovely evening, and thinking I may get a brew + food going soon.

I expect another early night and then early start tomorrow. I am glad I only have 40km to home.