No perfect runs, just progress: My first week back

After a few incredible weeks in Japan, I’m finally back and ready to resume my training plan. Honestly, I didn’t realize just how much I missed it until I laced up my shoes again.

The first week back was rough. My body’s still catching up, adjusting from jet lag and the effects of that long flight back home. But this week reminded me of something powerful: progress doesn’t demand perfection, just presence. Showing up, no matter how I feel, is what keeps the momentum alive.

🟢 Monday – A quiet comeback

Jet lag had me wide awake at 4:00 a.m., and instead of fighting it, I went out for a run. I usually run in the afternoons, but I’m flexible when it comes to balancing training with work. With summer around the corner, I’m planning to shift more runs to early mornings to beat the heat.

Despite the 19 hour flight the day before, my legs felt surprisingly light. There was no pressure! I ended up running for 70 minutes, and I honestly felt like I could’ve kept going for another hour at that pace. It was one of those runs that quietly reassures you: you’re still in this.

🔴 Tuesday – Intervals and mental Grit

Woke up at 4:30 a.m., still groggy and unmotivated. Sleep was off, and my energy low. But I dragged myself to the track and tackled what my coach calls a “Down the Ladder” session:

• Warm-up: 3k easy
• Main set: 2 × 1200m (90s recovery), 2 × 800m (75s recovery), 2 × 400m (60s recovery), 6 × 200m (30s recovery)
• Cool-down: 2k easy

I skipped the drills and strides after the warm up – not ideal, I know – but my mind just wanted to push through. And despite everything, I surprised myself. Not quite target pace, but very close. Effort: 100%. Sometimes that’s more important than hitting numbers.

🟡 Wednesday – Listening to the body

I began the day with a light 25 minute strength and conditioning session, focusing on flexibility and mobility. Normally, I’d do a full 45 minute routine, but I chose to ease back in.

Wednesday is usually a cross-training or 50 minute easy run day. I typically run, but this week I opted for the elliptical. My body was asking for something gentler, and I listened. I knew Thursday would be a big one.

🔵 Thursday – Double threshold day

This one had me feeling a bit anxious. I’ve done several double threshold days before, and they’re always demanding. The trick is holding back just enough in the first session so the second one doesn’t break you. It’s a dance of balance and resilience.

✔️ Morning Session – Tempo time

• Warm-up: 3k easy
• Main set: 5 × 5 minutes (90s float recoveries)
• Cool-down: 2k easy

✔️ Afternoon Session – Threshold repeat

• Warm-up: 3k easy
• Main set: 3 × 7 minutes (90s float recoveries)
• Cool-down: 2k easy

I hit the goals on both sessions. It was tough, but deeply satisfying. These are the days that build strength, not just in the legs, but in the mind.

⚪ Friday – Recovery, not laziness

Friday is my rest day. I booked a massage, took two easy walks (30 minutes each), and added a light upper-body gym session.  I still feel a bit guilty on rest days, something I know I need to work on, because that’s where the real growth happens.

🔺 Saturday – 5K Hard effort

This was meant to be a progressive hard effort 5K, but it didn’t go to plan.

I started strong, but after the first kilometer, I couldn’t hold the pace. Still, I didn’t stop. I kept fighting, even as the pace dropped. And that’s what made it awesome. It wasn’t a perfect run but it was a courageous one. I left with a sense of pride, reminded that it’s weeks like this that shape the runner I’m becoming!

🌄 Sunday – Hilly long run ahead

Tomorrow’s long run will take me through the hills and with the Lisbon sun shining, it’s the perfect opportunity to challenge myself, soak it all in, and keep building forward.

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Final Thoughts

This week was far from perfect: jet lag, broken sleep, and workouts that didn’t quite click. It had all the signs of a rocky return. But it also had effort, consistency, and small steps forward.

Because sometimes, just showing up is enough. Keep trusting the process and the results will follow.