Physio4me

17/02/2026

Welcome Jim to the group chat!!! 2026 saw Jim aka David (if you know you know) to my life.

He joins Rune (aka Run) to my therapist of life!!!

As I train for not just coming marathons but also life as a 40 year old… we are adding some variation to our routine.

I’ve been using weights into strength /pilates sessions for my groups. Now adding even more dynamic challenges into my own schedule too.

We can have more than one personality! I wear many hats and this showcases just two of them lol 😝

If your female, over 35 young then make sure you got some weight/be it body weight into your weekly exercise routine. As we see upto 10% muscle mass decline per decade from age 40 (average 3-8%). So start building now.

15/02/2026

Agh week 6 training done and 10 weeks on the clock to go. Im not going to lie, im beginning to get alittle nervous.

When I started running my 25k on Monday.. I was probably ready to stop by 3-5km. Running with my friend and distracting myself with all the different tube stations & parks, the beautiful bridges and smell of bakeries kept me going the full 25k. This helped my mental resilience. Weather was also pretty great!

I had minimal fatigue rest of the day and got my 10mile cycle in on Tuesday (last of my 6 week course).

Of course the fatigue kicked in by Wednesday but that was a planned recovery day- so enjoyed that to the max! I did 2 x 5 min cold plunges, apart of my 14 plunges in Feb challenge.

Thursday I opted out my tempo run and led the on theirs instead. Was very satisfying watching the crew smash some 100m sprints!

With clinic work and teaching pilates I managed to wrap up my last week at work for the term.

Friday my BPPV hit me hard and I was in bed with dizziness and nausea. I really questioned my chance to race this weekend. But I put my trust in my body to do the right thing.

Saturday I enjoyed a trip down memory lane with hubby In Greenwich 😍 Valentine’s Day special.

Sunday was the annual race for . Woke up feeling good, prime score of 100 from but the intense cold, wind, rain at the start line humbled me once I arrived at the start line.

I’d have loved to got a course PB but one lesson I’ve learnt in past marathon training is, pushing in races whilst in a training block hasn’t treated me well. With another long run on Tuesday (pre Ramadan) this race was going to be a training run than pushing that sub 60 PB. Honestly grateful to get through without any walk breaks, mental breakdown or injury.

Grateful for my body and mentally getting through another peak week of training. Plus was a pleasure catching up with my girlfriends over the past week, feeling the love. So blessed 🥹

Vo2 still 44, hoping to get that 45 soon 😅. Also marathon predicted time down by 25 mins since started trainin

12/02/2026

14 cold plunges in February raising money for Cancer Research UK

7 plunges done- half way 🥳 £165, thank you!

Plunge number …
1: 3 mins,
2: 3mins,
3: 3 mins,
4: 4 mins,
5: 4mins,
6: 5 mins &
7: 5 mins long

https://fundraise.cancerresearchuk.org/page/madias-giving-page-2

01/02/2026

Week 4- deload week

So what is deload, it’s normally every 3-4 weeks into training where you decrease the load (weekly km total) whilst still keeping the training intensity up.

So as I had less running to do I used my time to go gym more. Agh, everything was aching!!! Yep deload from running doesn’t mean you can double your strength folks!!! Read that again , madia !!!

So I spent the second half of the week mainly recovery in the spa, stretching and sleeping. Nutrition choices were poor this week as was hydration. I’m going blame the hormones dipping as a excuse, but we know I might use that next week too, possibly ;)

No the exercise was definitely more for my mental health this week. I Found myself over consuming the news and socials this week, and felt alittle out of depth.

But with Feb here, I can feel a load eased already. I’m ready to go strong in the next 3 weeks of increasing long runs! By long, we’re talking the dark side … beyond a half lol 21km + territory 😱

27/01/2026

24/01/2026

Week 3 done ✔️

Peak week and the resilience and faith got me through this one.

First half marathon in this block. Not done this distance since batters in November.

I broke it into a speedy 5k part 1: as I had g done a sub 30 min 5k in a very long time so wanted alittle push . Tbh it was also to get my head in gear.

It’s easy to feel long runs are a big slog and I wanted this to be enjoyable and a chance to really take in my surroundings. Part 2 I really took my time by running on feel with watch covered lol. Three big loops around the park plus the Chelsea/ Battersea bridge really was sweet.

As I was peak running week I decreased my S&C alittle to give respite to the body.

❤️

24/01/2026

Week 3 of training for .

I’ve done a 21.1km run on Tuesday, 7km tempo run Thursday so today was a very easy 11k on the agenda!

I ran 1km to the station

5km in apart of .

Followed by 5km with for a chairty run with for Palestinemedicalaid

11km total done! Ready for my recovery week
4 next week :)

fyi, get down to 10/10