• November 3rd - 9th

Another strong week. Only the one main session though, the other 3 runs all at easy pace. But you’ll bank some decent mileage this week which is great.

120 Points Target
121 Points Achieved

All session  completed.

Has been a positive week.

Fantastic. You’re training at a really good level right now. It’s so pleasing for me to see. Just keep doing what you are doing and also leading a few groups, including the new hill sessions which is brilliant. Helping others get fitter and train smarter which is priceless. Excellent work Sue.

MONDAY

Loading...

Sue M Mon Gym

15 POINTS
Farmers Walk 2 x 70 Secs (12)
Spanish Band Squats 3 x 30s
Box Step Up 3 x 12
Kettle Bell Reverse Lunge 3 x 12
Leg Press 2 x 12 (70)
Rear Delt Fly Machine 3 x 12
Seated Row 3 x 12 (40)
Hip Thrusts 2 x 10 (20)
Kettlebell Deadlift 3 x 12
Swiss Ball Squeeze 3 x 12
Swiss Ball Dead Bug 3 x 12
Side Planks 3 x 30s
Calf Raises 3 x 10 (5)

Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.

15 Points
TR 80%
Good session. Was surprised after yesterday that my legs were ok. Followed by yoga class. Lots of core work and stretching
That’s a great sign. Pleased to hear you felt strong this morning and have made such a positive start to the new week. Well done Sue.

TUESDAY

Loading...

4-3-2-1-1-2-3-4 Mins

23 POINTS

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

24 Points
TR 80%
Felt good today. Please with cadence 181. Wish I could do that more often. Pace faster than 5k pace.
181 Cadence. This is brilliant. Something to definitely continue to work on and no reason you can’t keep improving on that. It’s a conscious thing really and if we can focus on it whilst running you’ll be surprised at the scope for improvement. Excellent running Sue. Posture looked really good tonight as well.

WEDNESDAY

Loading...

60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
TR 50%
Felt tired today. Did 30min run before leading my group. The the hill efforts session leading. So did for over 60 min running . Strides slow this evening but posture good.
Well done Sue, not surprised you are tiring, it’s been a busy 4 days, but hopefully the next few easier days will help. Well done for introducing the new session and leading the group.

thursday

Loading...

Sue M Thurs Gym

15 POINTS
Stair Master 5 Mins
Wall Slides 10 x 3
Leg Extension 3 x 12 (20)
Goblet Squat 3 x 10 (12)
Lat Pull down 3 x 12 (40)
Kettle Bell Reverse Lunge 3 x 12
Side Lunges 3 x 10 (3kg)
Ab Crunch 3 x 12 (25)
KettleBell Swings 3 x 12 (16)
Farmers Walk 3 x 70 Secs (12)
Plank 3 x 45s
Chest Press 3 x 10 (25)
Cable Torso Rotation 3x 12 (10)

Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.

15 Points
TR 80%
Felt good today. Was able to push myself. Going to Sue Palmer yoga this evening. She starting a course on knees which will be useful for me. I am changing gyms. Bannatyne is getting very expensive. From next week I amjoining freedom leisure which is within walking distance. Its half the price I have my induction Monday.
Well done Sue. Glad you felt strong. That does make sense about the gyms. I was considering Bannatynes myself but then saw an offer for Pure Gym and it was £11.50 for the first month. So much cheaper. Only been once and it was very busy, but we went at 6:30pm so to be expected. If your Bexhill based the Leisure Centre there makes sense and I know Mark goes there too. Mondays and Thursdays in fact.

FRIDAY

Loading...

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
TR 90%
Had a walk b Plus clearing up the garden
Still keeping active. We can add some of your other classes to the plan if you wanted. Fitball and yoga, would boost your points slightly.

SATURDAY

Loading...

30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

Nice and easy. Smile, relax and enjoy. Love life!

9 Points
TR 80%
Ran 5k with Debbie at the remembrance run. Nice steady pace. It was enjoyable at a race where there was mo pressure. I think Debbie told you I am doing fit ball on Monday with her. I have my induction pre. What I not covered doing these 2 session i will add at the end. I watch fit ball it looks yoga base
Yes I did have a look at fitball. Looks like it would be a good addition as lots of stability work and stretching so won’t effect the plan. But I can include it so you get some extra bonus points. Glad you enjoyed this mornings run with Debbie as well.

SUNDAY

Loading...

120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
TR 70%
Good run Faster on the way back . Only stopped for a quick comfort stop. Did notice my head went down towards the end but soon corrected when I realised.
Love that awareness of form. I remember a time when you’d be running the whole 60 mins on the way back looking at the ground. What a difference now. Fantastic. Thanks for leading as well. I appreciate that. I might step away from the Sunday long runs for a while. Simply because I don’t think I’ll be fit enough to lead one for 3-4 weeks and then I’ll be back into marathon training. We’ve got plenty of run leaders capable for leading the group so hopefully as a club we came keep them going. Well done Sue.