As 2024 has almost come to an end, I’ve decided to review my running highlights, low points, and the lessons I learned throughout the year. As I spent several periods of the year injured and unable to run consistently, I decided to share some of my non-running highlights and low points. If you don’t enjoy reading lengthy annual review posts – I’m nosey, so I find them interesting, but I know from previous feedback that not everyone does – I’d recommend that you navigate away from this page and continue with your day.

Here are the links to my previous annual review posts, there’s definitely a theme 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023

January

Although I wasn’t injured, like last year started the year barcode scanning at Sutton Park parkrun. Conditions were perfect for running and watching hundreds of parkrunners finish their first parkrun of the year inspired me to charge up my Garmin, dust off my trainers, and locate my ‘lucky’ running gear.

 [Photo: Kenneth Choi]

The following day I completed the first interval session of Week 1 of the Couch to 5k. My pacing was all over the place and I realised my fitness levels were lacking. After successfully completing the second interval session of Week 1, I felt confident I’d be able run consistently in 2024, so I shared my running, walking, and parkrun goals for the year ahead. I also rewarded myself with my first Giggling Squid lunch in over four months.

I decided not to post regular Couch to 5k training updates on my Instagram account as I suspected people had got tired of seeing my standard post-run selfie pose, but wrote and published more detailed progress reports in training updates on this blog. I loved being able to look back at my rather intermittent training updates and hope that other runners found my Couch to 5k training musings useful.

I published Week 1 and Week 2 training updates and although I could feel my fitness levels returning, I was struggling with increasingly tight calf muscles. The massage gun I’d been sent to review became my best friend.

Week 3 of the Couch to 5k didn’t get off to the best start when running with tight laces meant I ended the first interval session of the week with tight calf muscles and sore feet. My calf muscles and feet recovered and 24 hours after witnessing the most stunning sunrise and then watching several hundred parkrunners safely navigate a small ice feature, I completed the final interval session of Week 3 of the Couch to 5k.

[Photo: Rob Andrews]

I published my Week 3 training update and following a delay due to the combination of Storm Jocelyn and a large meal at the Quill and Taper completed the first interval session of Week 4 of the Couch to 5k.

I’m not sure that completing two interval sessions in under 24 hours was sensible, but I published my Week 4 training update and concluded what had been a positive month and start to 2024 by completing the first interval session of Week 5 of the Couch to 5k. I ended January feeling pleased with my running progress.

February

I woke ridiculously early for a Saturday and completed the second interval session of Week 5 of the Couch to 5k and then walked across Sutton Park and parkwalked and talked with Helene.

The next morning, I woke before my alarm and despite some ambitious pacing managed to run continuously for 20 minutes and completed Week 5 of the Couch to 5k. I spent the rest of the morning feeling shattered, luckily a homecooked Sunday lunch perked me up a little.

The following morning, two things happened; I woke with a painful left foot and I published my Week 5 training update.

My left foot still felt sore the following morning, so I delayed attempting the first interval session of Week 6 of the Couch to 5k. The combination of a sore throat and generally feeling unwell meant that I took a week off from running. That weekend I missed parkrun for the first time I could remember as both of my knees randomly started to hurt again, and I was still feeling unwell.

Illness meant I postponed Week 6 of the Couch to 5k for a second week. I worried my fitness would instantly disappear, but I figured that there was little point in trying to run when I was unwell. In what has become an annual tradition I was rejected in the Royal Parks Half Marathon ballot. I wasn’t surprised or disappointed as a weekend in London would have been expensive, but after 2018 it feels like I’ve got unfinished business with the event.

Sutton Park parkrun was cancelled due to another event taking place in Sutton Park, so I volunteered as a barcode scanner at Beacon parkrun and then spent an enjoyable but slightly lonely couple of hours mooching around Lichfield.

My left foot was still painful, so I decided to postpone Week 6 of the Couch to 5k for a third week. It felt like I’d got out of the habit of running consistently. That Saturday, I walked across a slightly icier than anticipated Sutton Park and ended up volunteering as an additional marshal near the Jamboree Stone. Volunteering at parkrun was the highlight of what turned out to be a rubbish weekend.

I ended what hadn’t turned out to be the most positive of months feeling frustrated I’d not made much progress with my running but determined to restart the Couch to 5k.

March

At the start of March, I celebrated (??) four years of spending the majority of time working from home. With apologies for the repetition, while I’d continued to appreciate not having to spend up to three hours a day commuting on overcrowded and unreliable trains, I was feeling isolated from my colleagues. Although the days I literally didn’t speak to anyone were rare, they were still happening. I should have relocated when I had the opportunity.

The first Saturday in March I endured a cold and wet, rain would become a recurring theme in March, walk across Sutton Park and volunteered as a marshal at my favourite location near Wyndley Gate. I decided to reward my dedication to volunteering with a Giggling Squid lunch.

The following week I restarted the Couch to 5k. I found the first interval session of Week 6 hard but managed to run for eight minutes. I could tell my fitness levels had decreased since the start of February, and I doubted I’d be able to run continuously for 25 minutes. I then spent two days in Birmingham helping facilitate a face-to-face training course. At least the hotel room was peaceful, and the food tasted better than last time.

After falling asleep on the train back from Birmingham and having the embarrassment of waking up in Lichfield, I decided it would be sensible to postpone the Couch to 5k for another week.

The second Saturday in March a full quota of marshals meant I spent an hour barcode scanning at parkrun. After a quick chat with Ellen, I entered both the Sutton and the Shenstone Fun Runs. The following day as it was Mother’s Day and as mum didn’t want to go out to eat, I was treated to a lovely homecooked Sunday dinner.

I’m aware that I sound like a broken record, apologies, but midway through the month I restarted the Couch to 5k at Week 5. An unplanned but very enjoyable three-course meal at the Quill and Taper meant that I postponed the first interval session of the week by 24 hours.

When, after an excessive amount of post-work procrastination, I tackled the interval session, I was pleasantly surprised I found running easy. Two days later I completed the second interval session of the week before work and spent the rest of the day feeling shattered.

On Saturday, I walked across Sutton Park as I’d arranged to meet up for a pre-volunteering stroll. The weather wasn’t kind that morning as it started off sunny and lulled everyone into a false sense of security then the wind picked up and the heavens opened. I didn’t enjoy marshalling that morning and only warmed up after I’d consumed two large McChicken sandwich meals.

Perhaps it was inevitable that after getting so cold and wet at parkrun I’d feel unwell the following morning. I don’t know. I didn’t attempt the final run of Week 5 of the Couch to 5k and spent most of the day sleeping. I planned out what I hoped would be my training schedule for the next three months and decided to restart the Couch to 5k for what felt like the millionth time at Week 5.

What had been a somewhat frustrating month ended on a positive. The final Saturday of the month I met up with Ellen who was completing her 100^th parkrun and we powerwalked our way around the Sutton Park parkrun course. Although I loved the photos that were taken that morning, they gave me a much-needed reality check and kick up the bum.

[Photo: Ranjit Bindarh]

[Photo: Rob Andrews]

I spent Easter Sunday with some of my family. While it was great to spend time with my family, I was once again left feeling inadequate and questioning how I’d ever be able to afford to buy my own house on my single public sector salary, especially given the increasing uncertainty surrounding the security of jobs in the public sector.

April

April got off to a positive start. Following what felt like a lengthy break from running, I completed the first two interval sessions of Week 5 of the Couch to 5k in what were wet and windy conditions. I loved running in the rain.

That Saturday I volunteered as a barcode scanner at Sutton Park parkrun and then helped sort finish tokens. I got home and my right knee suddenly started to feel incredibly painful. One minute it felt fine, the next I could hardly walk. It was like I’d torn something inside my knee. Needless to say, I didn’t attempt to run for 20 minutes the following morning.

The second week of April was stressful as I was helping with virtual interviews for a post in my team, and I had a laptop that was liable to crash during MS Teams meetings. I managed to navigate my way through four online interviews without inadvertently swearing due to nerves and my laptop looked after me. I failed to leave the house during the week and when my Saturday morning ‘parkrun alarm’ woke me, I couldn’t be bothered to walk to parkrun. A decision I spent the rest of the weekend regretting.

In what would turn out to be a futile attempt to make myself feel better, I ended up feeling guilty because I’d spent so much money, I bought myself a LEGO Nintendo Entertainment System as an early birthday present.

Following what had been a far-from-ideal first couple of weeks of April, I decided I needed to be more positive and stop feeling sorry for myself. I booked an osteopathy appointment at Ebrook Osteopathy and Sports Clinic in Sutton Coldfield to see if I could get to the bottom of the seemingly never-ending issues with my knees and made sure I left the house every day.

My first appointment with the osteopath Lina went well. I was diagnosed as having Patellofemoral pain syndrome (PFPS) otherwise known as Runner’s knee and following a painful at times sports massage, I was sent away with another appointment and some strengthening exercises to complete every morning.

That Saturday I volunteered at parkrun as a marshal, got home, and entered the ballot for the London Marathon. The following morning I watched the elite London Marathon races and then treated my friend Vic to a Giggling Squid lunch. Apologies for the all-too-predictable photos.

The following morning I headed up to Warrington so that I could get my laptop fixed. I ended up spending such a lot of time at Warrington Bank Quay station during the year I thought it should feature in this review.

My second appointment at Ebrook Osteopathy and Sports Clinic was positive. I endured another leg massage and got to experience shockwave therapy for the first time. I felt quite awkward asking, but filming Lina demonstrating my ‘homework’ enabled me to complete my strengthening exercises.

The last Saturday in April I walked across Sutton Park and then I decided to see how quickly I could walk the Sutton Park parkrun course. I completed the course in 39:23 and then spent an hour scanning barcodes.

[Photo: Declan Fleming]

I entered the Miles for Mind May virtual event and set myself a target of walking/running 100 miles. I ended April feeling positive, not only because I was on annual leave but because by rearranging a couple of training sessions, I’d be able to restart the Couch to 5k on my birthday.

May

At the start of May, I celebrated moving into the V45 category by completing an early morning interval session. Later that day I met up with some family members for a birthday lunch. While the food was amazing, I allowed a snarky comment, namely I shouldn’t be spending any money on myself while I’m house hunting, to ruin the rest of the day.

The next day I headed into Sutton Coldfield for my third appointment with Lina. I was treated to another rather painful calf massage and got to experience dry needling for the first time.

The dry needling was surprisingly pain-free, and my legs felt amazing immediately after the treatment. I spent the final day of my week of annual leave with my sister and my twin nieces. I survived my niece’s Barbie-themed fifth birthday party by drinking pink Prosecco and while I wouldn’t recommend running while feeling slightly tipsy, my Friday evening interval session was a success.

The first Saturday in May I walked to Boldmere Gate, volunteered as a barcode scanner, and then headed with Helene for a belated birthday McDonald’s.

This was quite possibly the highlight of all my birthday meals. Nothing beats a post-parkrun volunteering McDonald’s. The next morning I got up early and completed the final training run of Week 5 of the Couch to 5k. For once, conditions were perfect for running, and I ended the run feeling confident I’d be able to complete Week 6.

The highlight of the May Day Bank Holiday was a spot of retail therapy. A runner can never have too many pairs of Mizuno Wave Inspires, especially at the bargain price of £49.99. The next morning I published my Week 5 (Take 2) training update and after a 24-hour delay due to a gardening inflicted knee niggle, completed the first interval session of Week 6 of the Couch to 5k.

Later that week I headed back to Sutton Coldfield for my fourth appointment at Ebrook Osteopathy and Sports Clinic. After I explained I’d hurt my knee gardening, Lina gave my legs a rather painful massage and then a second dose of shockwave therapy.

I found the shockwave therapy extremely painful, but my legs and knees once again felt much better after the treatment. I decided not to risk running the following morning, so later that evening I stuck on some dance music and completed the second interval session of the week. That Sunday I got up at 5am and despite some terrible pacing, I managed to run continuously for 25 minutes and completed Week 6 of the Couch to 5k.

The next morning I published my Week 6 training update. Following a week of missed interval sessions and what I could only describe as an intermittent knee niggle, I met up with Ellen at parkrun and we walked and talked our way around the course in under 40 minutes. I think we were evaluating my poor pacing skills in this photo.

[Photo: Rob Andrews]

On the penultimate Monday in May, I travelled up to Leeds for a meeting. I’m not sure why I was so surprised the centre of Leeds had changed such a lot since I was a student as I graduated way back in 2001.

I’m still unsure how this meal in Five Guys ended up setting me back almost £20. Train delays meant I didn’t get back to Birmingham until almost 9pm, far too late for me to have time to eat and then run. My knees were feeling quite niggly, so following a painful leg massage, I decided to postpone restarting the Couch to 5k until after the Royal Sutton Fun Run the following Sunday.

Looking back, the last week of May was underwhelming. The Spring Bank Holiday was a complete washout, I rarely left the house, and my mental health suffered. I ended the month well under my target of walking/running 100 miles but feeling determined to make June a more positive and active month.

June

Last June, after realising I needed something different to motivate me to record some training every day, I came up with the informal challenge of ‘collecting’ Royal Mail post boxes. This challenge was a success, and I recorded my highest walking mileage of the year. I’d love to say I came up with a similar informal challenge this year, but I didn’t.

The first weekend in June was one of the best weekends of the year. I volunteered as a barcode scanner at parkrun and the following morning, the sun made a rare appearance just in time for the Royal Sutton Fun Run. Ellen and I set out with the aim of completing the 8.5 mile course in under two hours. We finished well under our target in 1:51:47.

[Photo: Bunny Kyd]

The centre of Sutton Coldfield was somewhat chaotic, so we headed back to Blake Street and spent a couple of hours making the most of the sunshine, relaxing in the Quill and Taper beer garden.

An amazing weekend but sadly a case of time flies when you’re having fun.

Although my legs and knees felt great, for some reason my running motivation temporarily deserted me. After a couple of failed attempts at tackling Week 7 of the Couch to 5k, I decided to delay running for another week. Later that week I headed into Sutton for my sixth appointment at Ebrook Osteopathy and Sports Clinic. I was treated to a painful leg massage and some lower back manipulation. That Saturday as I wasn’t volunteering I walked and talked my way around Sutton Park parkrun with Ellen. Thumbs up for a pain-free parkrun.

The following week was not positive from a mental health perspective. The weather summed up my mood, gloomy, and my running motivation continued to be somewhat lacking. I started to question whether I wanted to run again. I’m not convinced getting drenched barcode scanning at parkrun did much to improve my mood, however, seeing how much others enjoyed running made me realise how much I love the running community.

Two days later I woke with a niggly right knee, and I realised I only had myself to blame. Running home after parkrun with sodden trainers was a case of too much too soon. I decided to postpone the Couch to 5k by another week. I spent most of the week feeling completely overwhelmed with no idea where to start to get my life back on track. Running would have helped my mental health, unfortunately running wasn’t an option.

That Saturday, I literally hobbled across Sutton Park so that I could marshal at parkrun. After spending the week feeling isolated, I found myself marshalling in a quieter section of the Sutton Park parkrun course feeling quite isolated.

At least summer had finally made an appearance. I’ve no idea why I took this photo of my legs and feet, I suspect I was trying to capture the source of most of my running-related injury woes.

The final week of June saw summer continue. I discovered I’d been rejected in the London Marathon ballot, not such a bad thing given I couldn’t walk properly when I received my rejection email. Later the same day, I hobbled across Sutton Park to meet up with Ellen. We completed the Sutton Park Gates Run (or in our case, walk) in a slightly slower time than last year, but given the heat, my right knee, stopping to cross a main road, and a couple of sock adjustment stops I think we did well.

I captured this rather dubious selfie, drank a can of warm Diet Coke, and was dropped home by Ellen. And that’s all I can remember. I woke the following morning still wearing my sweaty running gear feeling like death warmed up. Luckily, I’d booked the day off work.

I ended the month with a niggly right knee. It felt like all the osteopath sessions had been a waste of time and money. Despite this, I was determined July would be more positive.

July

I started July feeling positive. This positivity lasted less than three hours when I experienced what I’d describe as a major adulting reality check.

I received a rejection in the ballot for the London Landmarks Half and started to wonder whether I’d ever be successful in a ballot again. A couple of days later I woke to the not exactly unexpected news Labour had won the General Election and spent the remainder of the week wondering if my public sector job was secure. I’m still not convinced my job is safe. That Saturday, I walked across Sutton Park to Boldmere Gate where I was able to photograph Connie the Calf.

March of the Elephants a trail of elephant sculptures across Sutton Coldfield, Lichfield, and Tamworth had started and I had grand ambitions of visiting and photographing all of the sculptures. I ended up taking photos of four elephants.

The following week, I restarted the Couch to 5k at Week 5. I completed the first interval session in torrential rain.

Perfect running conditions! Despite some terrible pacing, I completed the second interval session of the week and found running for eight minutes easy. I decided to delay completing the final continuous run of the week until the second half of the Euro 2024 final. By slowing my pace and selecting a relatively flat route, I found running for 20 minutes easy. I got home, put the football on and Spain scored what turned out to be the winning goal.

After a couple of false starts, three days later I completed the first interval session of Week 6 of the Couch to 5k. I slowed my pace down again and found the running repetitions straightforward. The following day I headed to Bartley Reservoir to complete a working in and near water training course.

The weather was perfect, and I could almost see the attraction of open water swimming, possibly aided by the fact I was paddling around in shallow water wearing a dry suit. The warmer weather continued and after failing to complete the second interval session of the week before work, I ended up running later on Friday evening.

I missed Sutton Park parkrun for an unprecedented second Saturday in a row and treated myself to a lie-in. I’d arranged to meet up with my brother for a lunchtime drink and made the fatal mistake of drinking on an empty stomach.

I discovered I could no longer drink three pints; the rest of the day was a complete write-off. By some miracle, the following morning I completed the final 25-minute run of Week 6 of the Couch to 5k and captured this selfie.

I can’t remember why I didn’t share my training exploits in my running blog, I suspect I was still doubting my ability to complete the Couch to 5k.

After two more false starts, I started Week 7 of the Couch to 5k. I timed the first 25-minute run of the week to correspond with my favourite running conditions, torrential rain. The following evening I experienced another rather painful leg massage at Ebrook Osteopathy and Sports Clinic and was advised not to run for 24 hours. As I wanted to run at Beacon parkrun, I didn’t risk completing the second 25-minute run of the week.

The final Saturday in July, Sutton Park parkrun was cancelled so I got up early, got a train to Lichfield, and headed to Beacon Park. I jogged and chatted my way around warmer than anticipated Beacon parkrun in 34:11.

[Photo: Rob Andrews]

I love this photo as it shows just how much fun I had at Beacon parkrun that morning. I ended the 5k looking like a beetroot but with knees and legs that appeared to be in one piece.

I stopped for a drink at the Lakeside Bistro then headed home. I was aware attempting a 5k run before I’d completed the Couch to 5k was slightly risky, but my knees were pain-free throughout the two laps of Beacon Park.

The final few days of July weren’t very active. England experienced a mini heatwave and as I struggle running in the heat, I decided to give my knees and legs time to fully recover from Beacon parkrun. All things considered; July was a positive month from a running perspective if not from a personal perspective.

August

The first Saturday in August, I got up ridiculously early so that I could take part in some parkrun tourism and a Fetch meetup at Tamworth Castle Grounds parkrun. I’ve no idea who took this photo, but I’ve included it in this post as I was so busy chatting I failed to take any photos.

I hadn’t run since Beacon parkrun the previous Saturday and the Tamworth Castle Grounds parkrun course contained some tight turns and short but steep downhills, so I jogged around the course in 34:55. After parkrun we headed to a café for breakfast and a lot of running chatter. The opportunity to catch up with people I’d not seen for a long time was well worth the early start.

The second Saturday in August I had another early start as I’d volunteered to tail walk at Aston Hall parkrun. There had been issues with the trains to Aston on Friday, so I wanted to allow enough time for a Plan B if the trains weren’t running. The trains were running, and I arrived at Aston Park well before parkrun was due to start.

Volunteering as a tail walker at a completely new to me parkrun with limited marshals was difficult. Looking back, without anyone to follow, I’m amazed I only went slightly off course once. Aston Park and Aston Hall were both stunning, a real oasis of calm near the centre of Birmingham and the perfect location for a parkrun.

On the morning I volunteered there were only 69 finishers and most parkrunners were tourists. Aston Hall parkrun always seemed to struggle for volunteers and several events were cancelled due to a lack of volunteers. The news that Aston Hall parkrun had been cancelled (paused according to the Facebook page) sadly didn’t come as a surprise.

I hope that Aston Hall parkrun starts up again in 2025 as Aston Park is a great location for a parkrun. The following morning I met up with Ellen for a slightly overdue training walk around Sutton Park. The weather was gorgeous, perfect for my first ice cream of the summer.

I also got to say hello to the Sutton Park cows for the first time this year. I’m not sure why but the cows seem to avoid parkrun since the course changed, so it was good to see them.

I’m aware that I’m sounding like a broken record, but the following week was another far-from-ideal week from a mental health perspective. Although my running motivation had deserted me, the week had one highlight namely donating blood for the first time in over two years.

The third Saturday in August, Sutton Park parkrun celebrated its sixth birthday and after what felt like a long break, I was back volunteering in the sunshine in Sutton Park.

A lot less stressful than tail walking at Aston Hall parkrun.

The following week, a mystery illness meant my resting heart rate shot through the roof, and I had no energy, so I decided not to risk running. Tests confirmed I didn’t have Covid, so I attended my appointment at Ebrook Osteopathy and Sports Clinic and endured some painful leg and lower back massage. That Saturday I volunteered as a marshal at Sutton Park parkrun and was treated to some miserable conditions.

Summer 2024 had made an unwelcome reappearance. Post-parkrun Colin the Caterpillar birthday cake in the Communitea Café in Boldmere put a smile back on my face.

On Bank Holiday Monday, I travelled to Ironbridge with my friend Vic to help make a start on some house decluttering. I somehow managed to twist my temperamental right knee walking up and down some steep stairs and when my right knee started to hurt, I realised I’d injured myself again. At least I got to see the River Severn and the Iron Bridge.

Perfect weather for a Bank Holiday Monday. The following morning I woke feeling unwell with a painful right knee, so I postponed my Couch to 5k training again. I volunteered as a barcode scanner at the final Sutton Park parkrun of the month.

[Photo: Rob Andrews]

I’ve included this sort of action photo of me scanning someone’s barcode as I love the concentration on my face.

September

Like last year, September was a positive month, largely because I spent half the month on annual leave. After a difficult few weeks, switching on my out-of-office on the first Friday of the month felt amazing.

On the first Saturday in September, I helped with the pre-event set up at Sutton Park parkrun, walked to Costa for some breakfast with Helene and Ellen, and then walked some of the parkrun course in reverse.

The following day I planned out my Couch to 5k training sessions again while watching one race I’ve never been tempted to enter: the Great North Run.

Thanks to some far from ideal weather, the first week of my September annual leave was what I’d describe as productive but quiet. The week had a couple of highlights. The first was lunch at the Giggling Squid in Mere Green for the first time since April.

The second highlight took place later the same day when I completed the first interval session of Week 5 of the Couch to 5k. Thanks to some sensible pacing, I found the interval session easy.

That Saturday, I walked across Sutton Park, met up with Ellen and power walked (and talked) the Sutton Park parkrun course. The following day, thanks to some chafing in a slightly delicate location, I missed the final interval session of the week.

The second week of my September annual leave was underwhelming. I decided it would be sensible to restart the Couch to 5k again from Week 1 and vowed to document my training. I headed to TGI Friday’s in Sutton Coldfield with a friend for lunch.

This would sadly turn out to be my last visit to this particular TGI Friday’s as the Sutton Coldfield restaurant was permanently closed a few weeks later. Thanks for the memories. The final day of my September annual leave saw me head to the Quill and Taper for lunch with Mum.

The penultimate weekend in September was a washout. I missed Sutton Park parkrun as I was helping a friend with some chores. I ended up spending the remainder of the weekend regretting not getting more exercise. The miserable weather that marked the end of my annual leave summed up how I felt about having to return to work.

I’m not going to complain about my job, but I suspect the subconjunctival haemorrhage I unexpectedly woke up two days into my return to work to was caused by work-related stress.

The final weekend in September was a case of saving the best until last. I walked across an autumnal Sutton Park, met up with Ellen, completed parkrun, and discussed our targets for the Shenstone 10k Fun Run we were due to complete the following morning.

I ended up loving every minute of the Shenstone 10k Fun Run. Although my right knee twinged a couple of times and we had a couple of what I’d describe as near misses with Sunday morning drivers, we managed to smash the target we’d set ourselves, completing the 10k in 1:18:38.

[Photo: Rob Andrews]

[Photo: Rob Andrews]

Thanks for the amazing photos, Rob. I ended the month feeling frustrated I’d wasted my annual leave and concerned about my right knee. Despite this, I hoped October would be the month I finally restarted the Couch to 5k.

October

At the start of October, I got changed into some running gear and restarted the Couch to 5k. The first interval session felt harder than I was expecting. This slightly blurry photo captures the location of what I hoped would be the start of more consistent training.

Despite missing the 20^th parkrun birthday weekend celebrations due to illness, I managed to complete Week 1 of the Couch to 5k and published my Week 1 training update. October had got off to a positive start.

The following week, I completed the first interval session of Week 2 of the Couch to 5k in my favourite running conditions; torrential rain. The next evening I headed to the Quill and Taper for Vic’s birthday meal. In an attempt to broaden my culinary horizons, I ordered the Royale Chicken Tikka Masala.

Although the Tikka Masala tasted as amazing as it looked, I was reminded why I tend to avoid eating spicy food. The following evening I battled through a knee niggle and tight calf muscles and completed the second interval session of the week. I didn’t quite manage to capture the Northern Lights.

On the second Saturday in October, I walked across a slightly gloomier than I was expecting Sutton Park, met up with Ellen, and completed my 23^rd parkrun of the year.

That morning I ended up walking over 11 miles, not the best preparation for the final interval session of the week. Despite my attempts at derailing my training, I completed Week 2 of the Couch to 5k and published my Week 2 training update.

The following Tuesday, I completed the first interval session of Week 3 of the Couch to 5k. I’m not sure why but midway through the interval session I started to experience what felt like pins and needles in the top of my left foot. By the time I reached the end of the interval session, I was aware I was hobbling rather than walking. Illness and a lack of sleep meant I missed the second interval session of the week. Wet and miserable conditions meant I treated myself to a rare Saturday morning lie-in. The following morning I completed the final interval session of Week 3 of the Couch to 5k and published a slightly negative Week 3 training and life update.

Week 4 of the Couch to 5k didn’t get off to the best start when a terrible night’s sleep and subsequent failed interval session resulted in me having to remind myself that running is meant to be fun and not a chore. The following evening, the week improved when I headed back to the Quill and Taper after work for a meal with Helene and Ellen.

The food was disappointing but spending the evening with good friends more than made up for the overcooked starters and stingy portions. The following day, I didn’t even attempt the second interval session of the week. The lack of sleep that week caught up with me and I was feeling physically and mentally exhausted.

Fortunately, the weekend was far more positive. On Saturday morning I met up with Ellen and we walked, talked, and ran our way around the Sutton Park parkrun course in a season’s best time of 37:13.

[Photo: Rob Andrews]

[Photo: Rob Andrews]

The following morning, I got up early to complete the final (and my first) interval session of Week 4 of the Couch to 5k. I was amazed at how many dog walkers I saw. I guess these dogs didn’t realise they could have had an extra hour in bed due to the clocks changing. Although I missed two out of three interval sessions, I published my Week 4 training update.

The final Tuesday evening in October saw me complete the first interval session of Week 5 of the Couch to 5k. The pain in my calf muscles made an unwelcome reappearance and my left foot started to hurt. I struggled to the end of the interval session, walked home, and spent a lot of time massaging my calf muscles and quads.

On Halloween, I headed into Sutton Coldfield for my first osteopathy appointment since August. The 45-minute appointment passed by quickly, I managed not to cry, and my lower back and legs felt a million times better at the end of the session. Thanks, Lina.

All things considered; October was a positive month. I restarted the Couch to 5k, and my training was more consistent. I also started blogging again. I ended October feeling confident I’d make more progress with the Couch to 5k during November.

November

The first Saturday in November saw me meet Ellen at Sutton Park parkrun. After our season’s best performance the previous Saturday, I said I needed to be sensible and walk the 5k as I was aiming to complete a 20 minute run the following morning. We still managed to walk and talk our way around the Sutton Park parkrun course in 41:53. Not too shabby.

Less than 24 hours later, despite what could only be described as dubious pacing, I managed to run for 20 minutes without stopping. Sometimes the best training runs occur when least expected.

The first Monday in November, I published my Week 5 training update and then decided to take a week off from the Couch to 5k to allow my legs and knees time to recover. Following a somewhat stressful week, I walked across a rather gloomy Sutton Park to Boldmere Gate. I knew I’d be parkrunning alone, so I decided to see how quickly I could run (and walk) the new Sutton Park parkrun course. I ended up recording a totally unexpected season’s best time of 33:42 beating the times I recorded at Beacon and Tamworth Castle Grounds parkruns.

[Photo: Rob Andrews]

I think this photo Rob took in the final 800m of my season’s best performance captures the effort I was putting in. Thanks Rob. My Saturday improved further when Wolves finally managed to win a game of football.

The following morning I met up with Ellen for a walk in Sutton Park. Midway through our walk, the anticyclonic gloom disappeared, and the sun made a welcome appearance.

A couple of days later, I got up early and completed the first interval session of Week 6 of the Couch to 5k before work. I enjoyed every minute of the interval session, and my knees and feet felt fine. That evening, I headed to the Quill and Taper for a meal and spotted my first Christmas tree of 2024.

After completing the second interval session of the week in far colder conditions than I was dressed for, I got home and dug out more winter running gear. On Saturday, I walked across Sutton Park to Boldmere Gate. My left knee felt quite niggly, so when I saw Helene was marshalling at my favourite location, I decided to spend an hour watching other people complete parkrun. That Sunday, I found running for 25 minutes far easier than I was expecting.

The following morning a couple of things happened; my Week 6 training update was published and I woke up feeling unwell. I ended up having to take three days off work and putting my Couch to 5k training back on hold. Given the snowy conditions in Four Oaks, I’d picked a good time to be unwell. That Saturday I was woken by the sound of rain bashing against my bedroom window. I treated myself to a rare Saturday lie-in then finished my Christmas shopping and decided to make the most of the LEGO Insiders Weekend.

The following Tuesday, as I was still not feeling fully recovered from whatever had kept me off work for three days, I decided to postpone the Couch to 5k until December. I ended November with a relaxed walk around Sutton Park parkrun with Ellen. It felt great to leave the house for the first time in what felt like ages.

[Photos: Rob Andrews]

I think it’s fair to say November was a month of two halves. The first half of the month I made sure I recorded some training every day, made great progress with the Couch to 5k, and set a parkrun season’s best. The second half of November was less positive, not only due to illness but also due to a dip in my mental health and short-term loss of motivation. I ended the month well under my target of walking/running 100 miles but feeling hopeful December would be a more active if not more positive final month of 2024.

December

I felt I would probably benefit from some extra motivation to exercise during December, so I entered the Run Up to Christmas virtual event and set myself a target of walking/running 100km before Christmas Day. The month got off to a good start as I met up with Ellen for a walk in a rather muddy Sutton Park followed by lunch at the Giggling Squid. In an attempt to feel festive, I started taking photos of Christmas trees.

Following a two-week break, I restarted the Couch to 5k at Week 6 and found the first interval session of the week easier than I probably deserved. After almost getting run over a couple of times despite wearing a reflective gilet and headtorch, I got home and spent some time researching superbright head torches for runners. I found the second interval session harder, partly due to the milder and windy conditions but also due to my dodgy pacing. The first Saturday in December, like the majority of other local parkruns, Sutton Park parkrun was cancelled due to Storm Darragh.

My Saturday didn’t improve when I discovered I’d not been invited to a family day out. I would have loved to have met up with my sister and her family, so to say I was upset would be an understatement. The following morning I was woken by Storm Darragh and decided to delay my 25-minute run until the evening when the wind was forecast to die down. I spent a couple of hours watching other people run in the European Cross Country Championships in Turkey and that evening ended up going for a Christmas lights walk rather than a run. I didn’t realise at the time, but that was the end of my Couch to 5k training.

The second week in December was my last week at work. I felt mentally and physically exhausted and was literally counting down the hours until I could activate my ‘out of office’. On Tuesday I did something that made me proud of myself, I ignored my anxiety and travelled on my own up to Lichfield to watch an Ex Cathedra Christmas Music by Candlelight concert.

The concert was incredible, and I finally started to feel more festive. That Friday, I activated my ‘out of office’ and locked away my work laptop for three weeks. A couple of hours later, I made my second trip up to Lichfield to watch The Piccadilly Sinfonietta perform Rachmaninov’s Second Piano Concerto and Vivaldi’s Four Seasons.

Walking through Lichfield after the concert was entertaining. It was great to see so many people having fun.

The following morning I walked across Sutton Park to Boldmere Gate and met up with Helene and Ellen. Although I had originally planned to walk parkrun, we ended up having a coffee and a catch-up in Costa. By helping with the post-event close down, I completed my 150^th volunteering stint at Sutton Park parkrun. Wolves lost again and the manager was sacked a couple of days later.

After a couple of false starts, the first Monday of my annual leave I wrapped my Christmas presents and wrote and posted my Christmas cards. For some reason, I was just not feeling very festive. I travelled into Birmingham, gave blood, took a photo of the Christmas tree inside Birmingham New Street station then travelled back to Four Oaks.

I’d arranged to meet a friend for lunch in the Giggling Squid in Mere Green. On reflection, drinking two pints of Cobra after I’d given blood wasn’t very sensible. Just looking at this photo reminds me of how much I enjoyed this food.

The third Saturday in December, I walked across a rather breezy Sutton Park, met up with Ellen and tail walked at a very festive Sutton Park parkrun. By the time I took this not-very-festive selfie I’d abandoned my Santa hat due to the windy conditions.

I met up with my brother in Mere Green and we had a quick drink and catch up and exchanged presents. I must admit I was more than a little bit jealous he was heading to Benidorm immediately after Christmas for a short break. I was meant to be completing the 10k at the Birmingham Running Festival but decided that as the weather was miserable and my knee was feeling quite niggly, I’d have a much-needed lie-in.

At the start of Christmas week I entered the February Birmingham Running Festival and booked an Osteopathy appointment with Lina. I found out I’d won something in the Fetch Advent Calendar and on Christmas Eve attended the Midnight Communion at my local church. On Christmas Day, I witnessed the most stunning sunrise during my walk to Boldmere Gate.

My camera wasn’t able to capture the colours of the sunrise. Without going into too many details, the sunrise and Christmas Day parkrun would turn out to be the highlights of Christmas Day.

On the final Saturday in December, I completed my 31^st parkrun of the year.

Next year, I’m aiming to complete 50 parkruns. I’m also planning on visiting more local parkruns. I published The true cost of running: the 2024 edition and then started to fret about the weather forecast for New Year’s Day. I figured it would be slightly unfortunate if after setting myself a challenge of completing 50 parkruns if the first parkrun of the year was cancelled.

And what about Christmas? I can’t really review December without talking about the Christmas period. If I had to use one word to describe Christmas 2024 that word would be ‘difficult’. Next year, I might hibernate over the Christmas period.

I always like to approach the end of each year feeling positive about the next 12 months, so I’ve set myself some running, walking, and parkrun goals for 2025. I’ve also set myself some life goals, and although I’m not planning on sharing these goals, one of my main goals is a repeat goal from 12 months ago. I want to finally get my foot on the bottom rung of the property ladder. It’s going to be challenging but things are moving in the right direction.

Looking back, 2024 was another challenging year for me. I spent far too much time feeling completely alone and overwhelmed. I also spent far too much time questioning my ability to do my job. At times I didn’t think I’d make it through the next day let alone the rest of the year. Although I shared some of the not-so-positive moments on this blog and on social media, when my life started to feel overwhelming, I shut myself away and distanced myself from my friends and family.

My running mojo disappeared after illness meant I had to stop following the Couch to 5k for what felt like the millionth time, and although *touch wood* I’m not currently injured, I keep delaying heading out the door and restarting the Couch to 5k. My monthly running (purple), cycling (green), and walking (red) bars illustrate how the focus of my training varied throughout the year. I think it’s safe to say I’ve had another somewhat consistently inconsistent year.

Although my training was once again inconsistent – I’d still describe myself as consistently inconsistent – I ran when I wanted to and was finding running enjoyable and walked when I was unable to run. I was sensible and stopped running when I needed to.

I’m going to conclude my review of 2024 more or less the same way I concluded my 2020, 2021, 2022 and 2023 reviews. I may sound selfish, but I hope that I have a less injury-filled 2025. 

What was the running highlight of 2024 for you? 

What are your running and fitness goals for 2025?

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