• November 3rd - 9th

All about Saturday really so the other sessions are light and no S&C to leave you fresh for race day. Good to get some speed in the legs with the 20 x 1 minute reps though as that should help with a decent cadence come the half. Very best of luck. You’re running great right now so every reason to be confident

100 Points Target
90 Points Achieved

Not great really. Really pissed off with Poppy, given it was perfect for a fast time. Feels a bit like a month of excuses since Hastings.

Got the Hastings 5k next week, hopefully can keep it together for a short one…

Not sleeping great at moment, maybe that’s starting to have an effect.

 

As long as you try your hardest that’s all you can do in races. Then if the time isn’t what you hoped for, rather than be disappointed in yourself, reach out to me and we can delve a little deeper. The result is always a consequence of the build up and some over outside influences, like sleep or life stress. But if we beat ourselves up and tell ourselves we are not good enough, that only makes it worse. I use age grading as a useful tool to truly understand a runners ability and your up there in the top 20% of the runners I work with, and bear in mind those that I work with are all training smart and keen to improve. So I’m just really keen to change that mindset first and foremost. As for Sunday, let’s see it as an opportunity to progress your fitness, rather than chase a time. Relax, work hard, try and enjoy the morning, and what will be will be. Your big goals are March and beyond so right now we’re building rather than peaking. But I’m happy because I know what a good runner you are, I just need you to believe that too.

MONDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

0 Points

TUESDAY

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20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points
Not bad – had to slow up a few times just dodging people and swervy course, but felt good. Average about 3.50 pace for run bits and didn’t lose too much pace for last ones. Prob about rpe 8 all said
Sounds like the perfect session in truth hitting a good pace and working at a high level. Exactly what we are looking for in these sessions. It’s about having that awareness that these are the key runs and where the magic happens. So pushing ourselves for that short amount of time will make all the difference to our fitness. Well done Victoria.

WEDNESDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

0 Points

thursday

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40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

Didn’t do this as felt like I’ve done a fair bit – done a lot in garden (digging/lifting) for a couple of days and had to do all dog walks this week, didn’t want to push it
No worries. If you are going to miss a session, picking the one with the fewest pts is always the best option and with the race Saturday it might have helped too.

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

0 Points

SATURDAY

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Poppy Half Marathon

66 POINTS

10 Mins WU @ Easy Pace RPE: 2
8 x 100 Metre Strides RPE: 8
13.1 Miles @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3

If the weather is good then this out and back loop provides an excellent opportunity to run a fast time. Let’s just hope that wind behaves itself.

66 Points
Terrible! Chip time was over a minute slower so about same as Hastings, given the hills there in real world a lot worse. No idea why either, didn’t feel as springy as Hastings but by this point my legs should just do it, pretty much wiped me out for the day after too which isn’t like me. Piss poor! 😂
I think you are being way too hard on yourself here. Sounds like to me you may not have been 100% given the effect it had on your post race. I think there will always be times we won’t feel our best or hit our targets and what we need to then look at is how hard we tried. And from what you’ve said and the time you ran you kept trying, you didn’t let the fact you were feeling a bit sluggish get the better of you. And today’s run will have nudged your endurance up and your mental strength. So whilst the time might not be what you hoped, it’s a really beneficial run going forward. Age grading wise you would have hit 76%. One quick look at parkrun results yesterday show 76% was 5th female out of 170. So basically you are in the top 2-3% of female runners when age grading is factored in (and it should be). That said I understand we are all disappointed sometimes but don’t let that effect you going forward.

SUNDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

0 Points
Rest days are the best