S&C

Exercises

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TIMER

COACH NOTES

If you want my input here just say. Happy to take a look at your current routine and offer a few suggestions. Some runners who do their own S&C have found that helpful.

Coach Simon

RUNNER FEEDBACK

Tues was active recovery of 20 mins stationary bike. (I’m probably going to have to do the long runs on Mondays going forwards due to needing carer cover as the length gets longer). I’m pleasantly surprised by recovery after the long runs so far: no pain and no real stiffness (and no exhaustion). However I definitely find a cross training session easier than running after the active recovery day (i.e. the day after the day after). I’m going to work on this but it may mean I switch the easy run day sometimes. This week was different due to not having cover on Christmas Day. Thursday was 30 min spin session of hills and sprints which felt really good. Then 20 min S&C focused on legs. A bit shorter than usual due to no carers. I haven’t forgotten about the S&C details – I’ve just been a bit submerged. I’ll try to get this through asap.

Jo Wood

COACH FEEDBACK

That’s ok. I think from what you’ve said in terms of the strength, during this plan it will be a case of doing little bits when you feel up to it. Building the endurance is what is going to be key and there could be times when you need to sacrifice some strength work to focus on recovery. Monday’s are fine for the long run. It’s really just a case of what works best for you. That will always be the priority and then build the week around that. Well done though Jo. Thanks for the feedback.