• November 10th-16th

The speed workouts are all short reps right now. It’s an approach I’m using so we can bring that speed down and then add the endurance as we get closer to the race season. Sunday, I’d be inclined to keep that on the trails, no need to be pushing the pace there. We’d need to be smashing out huge mileage right now. But another really good week. Keep up the great work.

145 Points Target
148 Points Achieved

Another solid week in the bank love how this is going atm and fingers crossed it continues.

It’s really exciting right. I was apprehensive but feel like you’ve taken on board the extra load really well. Keep doing what you are doing and it could get interesting next year. Great work Steve.

MONDAY

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15 Points
Solid yet again legs felt good even after yesterday’s hilly long run, hopefully there good for a solid session tomorrow although I think the wind will be playing havoc with us on the seafront.
Yeah it’s definitely going to be breezy. Good for mental toughness. But forecast says straight off the sea so hopefully not too bad as a cross wind. I’ve still yet to come up with another location for the winter we’re it’s quiet, spacious and well lit for a session like this. Any ideas let me know. I’m thinking a industrial car park somewhere perhaps 🤔 Great work on the S&C by the way.

TUESDAY

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Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points
Another solid one again and our friend the wind was there to make it a bit harder as normal. Legs were a little heavy after the last 3days of training but its good to train on tired legs right. Looking forward to the rest of the weeks training although I will have e to use the seafront again for my Friday session, long run will probably be bedgebury making up loops so looking forward to that.
Quality, pleasure to watch you run. Hopefully you get to see the video of you cruising in that final rep, and just about caught Ellen. Let me know what time you are going Friday as I have 60 mins on the bike in my plan so might be able to cycle alongside. An early one might put me off, but either way, just let me know and I might tag along depending how I feel. Great session Steve

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
Nice chilled evening in front of the TV feeling fresh
What sort of TV are you guys into? Sorry, a bit nosy, but always on the look out for recommendations. We like our dramas, detective stuff mainly. Dept Q on Netflix the best thing we’ve seen of late.

thursday

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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
A decent hour run headed out on the roads and made it up as I went put some hills in but nothing crazy. Strides felt good. We like our dramas etc too , I also like grand designs and things like I do like educational programs and documentaries.
That makes sense with Grand designs given the work you’ve done in the house. I was telling Paul about your DIY skills the other day. Glad the run felt strong and the strides. Great stuff Steve. Looking forward to Friday. I even invested in some new bike lights and a bell if anyone tries to get in our way 😂

FRIDAY

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Half/Mararathon Tempo

33 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace.

48 Points
Nice early start to get the s&c done before work all was good and I enjoyed it more than running before work. Session after work went as good as it could and to have the bike support was brilliant although I wasnt very chatty in the last 3 miles, but they were good solid miles to finish the session off with. Thanks for the support on this one if you fancy joining me for the 4 3 2 1 next week that would be good 👍
Great day of training, nearly 50 pts in one day is superb. Friday evening was fun. I really enjoyed it. If you have any feedback for me. Could I have been more vocal? Anything else I could say in the tough miles to help you? Always happy to have that feedback. I just didn’t want to talk too much so you could focus on the job at hand and not feel like you needed to reply. I’ll let you know about Sunday. Will speak to Jax. If you let me know the time and place I can let you know nearer the time. I’m putting the vlogs on hold simply due to lack of time at the moment with lots of interest from new runners.

SATURDAY

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SUNDAY

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130 Mins

39 POINTS

130 Mins @ Easy Pace (RPE: 3-5)

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

Great run with Barry around bedgebury, I think i will head there for next Sunday if your interested. Felt pretty good from the start but actually felt better as it went on. Another solid week ticked off.
So glad you got the company again. I will check with Jax about Sunday. What time will you be leaving yours? And another excellent run by the way. Love how you’ve absorbed the extra workload in the past month. Exciting times ahead.