The Ultra Project | Week 1
Rekindling the Engine
This week was about re-establishing consistency and laying the foundations for the months ahead. After a period of drifting away from the fitness levels I know I am capable of, it was time to rekindle the engine and start moving forward again.
The programme included a mix of non-negotiable strength work, running, cycling, and rowing, all varying in duration and intensity. Rather than chasing personal bests or worrying about pace, the focus was on rebuilding fitness, re-establishing routine, and reminding my body what regular training actually feels like.
A couple of weekends ago, I travelled to Coed-y-Brenin to help marshal the GB Ultra Wales 50 race. This event was originally intended to be my first ultra-marathon, but after completing the Eastbourne Marathon, I realised that I needed a stronger fitness base to give myself the best chance of a successful finish. Rather than forcing the issue, I made the decision to defer my entry until next year.
In hindsight, it was absolutely the right choice. Being at the event still allowed me to immerse myself in the ultra-running environment, support competitors, and witness first-hand the determination and resilience required to tackle such a challenge. Spending the day amongst those athletes was incredibly motivating and reinforced my desire to return stronger, fitter, and better prepared.
What struck me most was that every one of those runners started somewhere. None of them woke up one morning ready for an ultra-marathon. Their success was built through countless ordinary training sessions, early alarms, difficult decisions, and years of consistency. Standing on the side-lines reminded me exactly why I had started this journey again: to steadily push my limits, become the athlete I know I can be, and move the boundaries of what I am capable of achieving.
{Temporary Photo - AI Gen}
This Week's Training
Monday
Monday was supposed to be a strength training day. Instead, I decided to set my Garmin to Strength Training and spent a couple of hours battling the garden. Apparently moving bags of compost, digging, lifting, and generally trying to impose order on nature counts as a workout.
To be fair, I was as surprised as anyone when Garmin congratulated me afterwards. Who knew gardening was just strength training with worse gym etiquette and considerably more weeds?
Tuesday
The alarm went off. I woke up. I made a conscious decision to close my eyes for "just a minute."
Fifty minutes later, I woke up again.
By the time I surfaced at 4:50 am, there wasn't enough time left to fit in the planned run, get cleaned up, and make it to work without introducing unnecessary levels of stress into the day. The sensible decision was to take an unplanned rest day.
That said, the day wasn't completely inactive. In the evening, I joined the Men Walking and Talking Group for a 2.3 mile walk around Dorchester. Our mission was simple: explore roads we'd never walked before, put the world to rights, and admire some of the town's architecture.
It was a relaxed pace, but a good reminder that movement doesn't always have to involve a stopwatch.
Wednesday
Sleep was not my friend on Tuesday night. A military helicopter exercise seemed to be taking place directly above the house and, when the helicopters finally moved on, the dog took over night-watch duties by repeatedly licking his paw with Olympic-level dedication.
The plan had been another early morning run.
The reality was another late start.
Rather than forcing it, I adapted. After work, I headed home, got changed, and jumped onto Peloton for what was intended to be a scenic ride.
One of the things I enjoy about Peloton's scenic rides is the ability to cycle somewhere completely different while remaining firmly parked in Dorset.
The only question was:
“Where will I cycle tonight?”
As it turned out, nowhere scenic.
Thursday
The cycle ride on Wednesday evening didn't quite turn out as planned. Rather than a scenic tour through some far-flung virtual destination, I ended up joining a coached class instead. Things were going well right up until the final five minutes, when my legs politely informed me that they had reached their limit.
"Jelly legs" is probably the most accurate technical description.
Thursday saw me return to running, this time around Dorchester and Poundbury. It was an enjoyable run and reminded me that I should make more use of the area as a training ground. The roads, paths, and varied terrain make for a far more interesting session than simply repeating the same routes every week.
Thanks to my Men Walking and Talking Group, I've also discovered several local trail routes that I'd never considered before. Having these options available will help mix up the terrain, keep training interesting, and hopefully build some of the resilience I'll need for future events.
Friday
Friday morning began with a familiar battle.
The alarm went off.
My body responded with a firm and immediate:
“Absolutely not."
To its credit, that refusal only lasted an hour. By 5:00 am I was up, dressed, and staring at a piece of equipment that had become more of a furniture item than a fitness machine.
The rowing machine.
After removing what felt like several weeks' worth of dust, I got everything ready: TV mirroring connected, Garmin recording, Shokz paired up, and the rowing class queued.
Time to work.
The session started well.
An 18–24 stroke rate? No problem.
A 20–26 stroke rate? Still comfortable.
Then came 22–28.
Problem.
I could just about hit the upper end of the range, but maintaining it was a completely different matter. The engine was willing, but the machinery wasn't quite ready for that level of enthusiasm.
It was a timely reminder that fitness doesn't come back overnight and that there's a fine line between pushing yourself and trying to cash cheques your conditioning can't yet pay.
Still, that's exactly why this week exists. Better to discover the limits now, dust off a few cobwebs, and build gradually than attempt too much too soon.
The rowing machine may have won this round, but at least it's finally had a workout.
Saturday
Saturday's training was a 3.6-mile trail run straight from the front door.
No playlists. No traffic. No distractions.
Just me, the birds, and a few deer who looked as though they were wondering what on earth I was doing up at that hour.
There wasn't much to report from the run itself, and sometimes that's not a bad thing. No heroic efforts, no navigational errors, no unexpected encounters with angry livestock. Just the simple pleasure of being out in nature while most people were still tucked up in bed.
There is something special about having the trails to yourself, hearing the dawn chorus, and watching the countryside wake up around you.
The afternoon offered a different kind of training opportunity, not for the legs, but for the mind.
The Tri-Counties Trail Running’s Sly Fox 10km race was taking place, and I volunteered to marshal.
Many of the runners there are people who have been at this game far longer than I have; athletes whose consistency, determination, and achievements I admire and, if I'm honest, aspire to emulate.
Marshalling gave me a front-row seat to the action. I watched runners of all abilities pass through, each chasing their own goals, whether that was a personal best, a podium place, or simply reaching the finish line.
It's always inspiring to see the effort, commitment, and enjoyment on display.
Improvement leaves clues. If you want to become better at something, spend time around people who are already doing it well.
Saturday was as much about absorbing experience and motivation as it was about helping put on a successful race.
Besides, standing around in a high-vis vest shouting encouragement is considerably easier than actually running the thing.
For now, at least.
Sunday
Sunday provided an opportunity to combine recovery, fresh air, and my duties with the National Coastwatch Institution.
The planned walk never happened. Instead, I chose sleep and a slower start to the day before a leisurely drive to Coastwatch, arriving before the grockles descended on the Isle of Purbeck to enjoy a sunny day.
While volunteering can sometimes feel like another commitment competing for precious training time, Coastwatch shifts never really feel that way. There is something restorative about spending time by the sea, watching the tide ebb and flow, observing the changing weather, listening to the waves, and keeping a watchful eye on those enjoying the coastline.
No medals.
No personal bests.
No Garmin badges.
Just perspective.
Watching over the sea felt like the perfect way to round off the week. Sometimes recovery isn't about sitting still. Sometimes it's about moving at a gentler pace, taking in your surroundings, and allowing your mind to catch up with your body.
After a week of rebuilding, that felt like exactly the right way to finish.
Mental Battles
If there was one consistent opponent this week, it wasn't the rowing machine, the bike, or the running routes around Dorchester, it was my own head.
The alarm clock and I had several heated discussions throughout the week, and I can't honestly claim victory every time. Some mornings the motivation simply wasn't there.
Yet this week reinforced something I already know:
Motivation is fleeting. Habits are what get the job done.
The sessions I completed weren't always the sessions I had planned, but they happened because I adapted rather than giving up altogether. That's a mindset I want to keep developing as training progresses.
Motivation
A lot of my motivation comes from seeing what is possible.
Marshalling at both the GB Ultra Wales 50 and the Sly Fox 10km gave me the opportunity to spend time around athletes who have put in years of consistent work. Watching them compete reminded me why I deferred my ultra place rather than forcing the issue this year.
I don't want to simply complete an ultra.
I want to be fit enough to enjoy the experience and give myself the best possible chance of success.
Being around those runners didn't make me wish I was racing this year. Instead, it strengthened my belief that taking a year to build properly is the right decision. It didn't leave me feeling like I was missing out, it left me feeling determined.
It made me want to earn my place on that start line next year.
Every run, ride, row, strength session, and healthy choice is now a small investment towards standing on that start line next year, knowing I've done everything I can to be ready.
Tough Sessions
Not every session was smooth.
The rowing machine was particularly good at delivering a healthy dose of humility. After spending more time gathering dust than covering metres, it soon reminded me that fitness doesn't magically return just because you've started training again.
The lower stroke rates felt comfortable enough, but once the session pushed towards the 22–28 range, things became noticeably harder. I could reach the target, but maintaining it was another matter altogether.
By the end, my legs had all the structural integrity of a trifle.
The cycling class earlier in the week produced a similar outcome. I managed to hang on until the final five minutes before jelly legs arrived and took over proceedings.
As frustrating as these moments can be, they're important.
They show me where my fitness is today, not where I think it should be.
The reality is that coming back requires patience, and these sessions are part of rebuilding the engine rather than testing its limits. This week wasn't about proving what I could do; it was about discovering where I am and identifying where the work needs to happen.
Work/Life Balance
One thing I am increasingly aware of is that training exists within the context of a busy life.
There is work, family, volunteering, the Men Walking and Talking Group, and my duties with the National Coastwatch Institution.
These commitments all take time, but not all time away from training is time lost.
My Coastwatch shifts in particular are good for the soul. Standing watch over the coastline, listening to the waves, watching the weather roll through, and observing the natural world has a calming effect that is difficult to find elsewhere.
While it may not appear in Garmin as a training session, it undoubtedly contributes to wellbeing and helps reset the mind. In many ways, it provides the mental recovery that is just as important as the physical recovery.
I've also been reminded this week that recovery matters just as much as training.
Unfortunately, beer and wine are not always willing partners in that process.
They have a remarkable ability to make early alarms feel unnecessary, disrupt sleep, and leave the body feeling a little less enthusiastic about exercise the following morning.
I'm not giving them up entirely, life is for living, after all, but there is a noticeable difference between waking up after a good night's recovery and waking up wondering why last night's "just one more" seemed such a brilliant idea at the time.
The challenge going forward is finding a balance that works: training consistently, fulfilling commitments, enjoying life, and recovering well enough to keep moving forward.
Because this journey isn't about having one excellent week.
It's about building a lifestyle that gets me to next year's ultra start line stronger, fitter, and wiser than I am today.
And, if possible, with significantly fewer incidents involving jelly legs.
Current Weight
This week wasn't just about getting moving again, it was also about taking a hard look at some of the habits that got me here in the first place.
I've started tracking my food intake through Garmin alongside my training, and if I'm honest, it's been a slightly sobering experience.
One of the biggest surprises has been seeing just how many calories can be packed into what appears to be a perfectly innocent portion. Foods that I would previously have considered a small snack can sometimes contain the same calories as an entire meal.
It turns out my appetite, and my understanding of portion sizes haven't always been operating from the same instruction manual.
Garmin has been brutally honest. A handful of snacks here, a biscuit there, and suddenly those calories start adding up far quicker than I would have imagined.
Weekly Change
The aim for the coming weeks is straightforward: create a sustainable calorie deficit while continuing to build fitness.
I'm currently targeting around 2,000 calories per day, which should place me in a calorie deficit and allow weight loss to begin steadily while still providing enough fuel to support training.
The goal isn't rapid weight loss.
It's developing habits that I can maintain over the long term.
I've spent enough years around fitness to know there are no shortcuts. The weight didn't appear overnight, and it isn't going to disappear overnight either.
This is a long game, and I'd rather lose weight slowly and keep it off than chase quick results that don't last.
Wins and Struggles
The biggest win this week was simply building momentum.
The training included strength work, running, cycling, rowing, gardening disguised as strength training, and plenty of walking. Not every session went according to plan, but importantly, I kept showing up.
The rowing machine and cycling sessions also provided a useful dose of reality. Both ended with a severe case of jelly legs, which is apparently what happens when enthusiasm temporarily exceeds conditioning.
The biggest challenge wasn't physical.
It was behavioural.
Tracking food means there is nowhere to hide.
It's easy to underestimate what you eat when you're not measuring it. Garmin has become an unforgiving but honest training partner, quietly highlighting every biscuit, snack, and "that doesn't really count" moment throughout the day.
Sadly, it all counts.
The positive side is that awareness creates accountability, and accountability creates change.
Nutrition Reflections
There is a saying often repeated in fitness circles:
"You can't outrun your fork."
The more I train and track my nutrition, the more I realise how true that is.
Another phrase often quoted is that weight loss is roughly 80% nutrition and 20% exercise. Whether the exact split is accurate or not, the principle certainly is. Creating a calorie deficit is far easier through managing food intake than trying to burn everything off through exercise.
Or, as many endurance athletes put it:
"Abs are made in the kitchen."
This week reinforced all of those lessons.
A run might burn a few hundred calories. A couple of pints and a packet of crisps can replace them in a matter of minutes.
It's slightly unfair, but unfortunately that's how the maths works.
None of this means I intend to survive on lettuce leaves and mineral water. Life is meant to be enjoyed. There will still be the occasional beer or glass of wine, but I'm becoming far more aware that every choice has consequences.
Good nutrition supports recovery, sleep, training performance, and weight loss.
Poor decisions tend to show up the following morning when the alarm goes off and staying in bed suddenly seems like the greatest idea ever conceived.
The focus going forward is simple:
Track everything honestly.
Stay close to the 2,000-calorie target.
Prioritise protein and recovery.
Reduce mindless snacking.
Remember that the kitchen is as important as the gym, the trails, the bike, and the rowing machine.
Because next year's ultra won't be completed by wishful thinking.
It will be built one meal, one session, and one good decision at a time.
Lesson of the Week
“Progress doesn't come from perfect weeks; it comes from consistent ones.”
This week certainly wasn't perfect.
There were missed alarms, disrupted sleep, jelly-leg-inducing workouts, and a few reminders that beer and wine aren't exactly performance-enhancing supplements.
There were sessions that happened exactly as planned and others that required some creative adaptation.
But looking back, the important thing is that I kept moving forward.
I deferred an ultra because I wasn't ready. I watched runners who are where I want to be. I completed runs, rides, rowing sessions, and strength work. I spent time volunteering, supported races, stood watch with the National Coastwatch Institution, and still found time to enjoy the peace of being outdoors.
The lesson is that success isn't built during the big, inspiring moments.
It's built during the ordinary days when you could easily do nothing but choose to do something instead.
This week reminded me that fitness is not about proving how fit you are today.
It's about making enough good decisions, often enough, that the person a year from now is capable of things the person today can only aspire to.
After all, the athletes I watched at Coed-y-Brenin weren't built in a single training session or even a single year. They were built through thousands of small decisions made consistently over time.
That's the real lesson from this week.
“Small steps. Consistently taken. That's how boundaries get moved.”
Food photo by Hello Fresh
Hello Fresh’s Quick Thai Green-Style Veggie Curry with Zesty Jasmine Rice
This week's recipe isn't one of my own creations, but it was far too good not to share.
The Stats
Preparation & Cooking Time: 20 minutes
Calories: 557 kcal
Protein: 13.7g
Difficulty: Easy
Serves: 2
Cooking Steps
Cook the Rice
Boil a half‑full kettle.
Pour the boiled water into a large saucepan, add ¼ tsp salt, and bring it to a high heat.
Add the rice and cook for 12–13 minutes.
Drain the rice in a sieve, return it to the pan, cover with a lid, and set aside until serving.
Prep the Ingredients
Peel and grate the garlic (or use a garlic press).
Halve the bell pepper, remove the core and seeds, then slice into thin strips.
Zest the lime and cut it into wedges.
Slice the pea pods in half widthways.
Start the Curry
Heat a drizzle of oil in a large frying pan over high heat.
Add the sliced pepper and stir‑fry for 3–4 minutes, until it begins to soften.
Add the garlic, Thai‑style spice mix, and Thai green‑style paste. Cook for 30 seconds.
Pour in the coconut milk, soy sauce, and the required amount of water. Stir to combine.
Add the Pea Pods
Add the pea pods to the curry.
Bring to the boil, then simmer for 5–6 minutes until the sauce thickens slightly, it should still be loose but able to coat the back of a spoon.
If the sauce is too thick, add a splash of water. If too thin, simmer for an extra minute.
Finish the Curry
Taste and season with salt and pepper if needed.
Remove from the heat and stir in the peas plus a squeeze of lime juice.
Finish and Serve
Fluff the rice with a fork and stir in the lime zest.
Divide the zesty rice between bowls and spoon the veggie curry on top.
Sprinkle with black sesame seeds and serve with extra lime wedges.
Why I Liked It
This curry packs an incredible amount of flavour into a relatively modest calorie count. The fragrant Thai green-style sauce, creamy coconut milk, crunchy vegetables, fresh lime, and fluffy jasmine rice combine to create something that feels far more indulgent than the numbers suggest.
The peas and pea pods add texture and substance, while the lime zest stirred through the rice lifts the whole dish and gives it a fresh, zesty finish.
Most importantly, it doesn't feel like "diet food."
Too often healthy eating is portrayed as endless plates of plain chicken and vegetables. This dish proves that you can eat something colourful, interesting, and genuinely enjoyable whilst still supporting your weight-loss goals.
Why It Fits My Current Goals
With a target of around 2,000 calories per day, every meal needs to earn its place.
This recipe:
✅ Keeps calories under control
✅ Contains a good amount of protein
✅ Includes plenty of vegetables
✅ Is quick enough for a busy weekday evening
✅ Feels satisfying without being overly heavy
✅ Helps avoid the temptation of reaching for snacks later
Barry's Verdict
This is exactly the sort of meal I need more of during this journey.
It's quick to prepare, full of flavour, and leaves you feeling like you've eaten a proper meal rather than making a sacrifice in the name of weight loss.
I'll definitely be adding it to the regular rotation.
Training Partner Rating: ⭐⭐⭐⭐⭐
Likelihood of Cooking Again: Absolutely.
Likelihood of Going Back for Seconds: Let's just say Garmin is watching...
