Running the Deload to Completion [day#26]

I didn’t sleep well last night, and all day I’ve felt kind of “off”—like I’m out of sync. And the truth is, I am. Routines and repetition give me structure and focus, and these two weeks of “solo dad” life have tested just how well I can function outside of the comfort zone I’ve carefully built over time. It’s been messy, but I’ve managed to keep the wheels turning and keep moving forward with the plan.

This morning I closed out my recovery/deload week with a 10 km trail run. Calm, easy pace, no forcing. Just movement for the sake of flow and returning to myself. That’s now four full weeks of running behind me. The body’s adapting. Slowly. Patiently.

Time to gently raise the running volume over the next two cycles, aiming to hit around 35–40 km per week. Why that number? Because 40 km per week is the entry ticket to the longer races—like that 50K ultra I’ve been trying to get to for over a year now. I had to pull the plug on it this season for health reasons, but I haven’t let go of it. Maybe next spring. Maybe.

For now, I stay here, grounded in short-term goals. Two more base-building cycles ahead, then two development cycles to follow, where I’ll introduce speed work—if the body allows. Only then I’ll switch from my general FBW strength training to something more targeted.

In the next four gym sessions, I’ll be adding bodyweight versions of the key strength exercises I plan to use later. The idea is to introduce the movement patterns early, without load, so nothing surprises the nervous system when it’s time to get serious.

Tomorrow I’ll sit down and refine my strength plan for the next few weeks. But for now—Base 2 begins. Week 1. Target TSS: 380.