Choose Day👇

A really good week with the Winter 5K to look forward to and one of the most popular speed sessions. That’s being down Monday and Tuesday so take your pick which day works best for you. We do need a relatively long run in the middle of the week to hit the target, sorry about that, but will help maintain endurance levels. Let’s make this another strong week.

Coach Simon🍊

115 POINTS TARGET

114 Points

MONDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Enjoy that. A bit of carried over tiredness from Saturday. Target times: 5k pace 8:46 Watch actuals: 8:37, 8:08, 8:05, 7:56, 7:51, 8:05, 7:50, 7:26, 7:57 7:24 Strava average 7:49. Pleased with those.
Another fantastic session and love the fact you set yourself those little targets and work really hard. It’s such a pleasure for me as a coach to watch the team do these sessions and put the effort in, so thank you. Loads of positives to take. Looks like I just forgot to add you to my 100% club list but thanks for letting me know. I really hope this idea takes off as quite a few have messaged me because they weren’t on there and that’s the idea. The motivation to be part of the 100% club each week could get all the team doing their sessions and leaving feedback. Well done Rebecca, great start to the new week.

Coach Simon 🍊
24 Points

TUESDAY

gym-workout

Rebecca's S&C

15 POINTS

Tied up most of today and had to squeeze the session in this morning. Legs feeling tired. Right Ankle was a bit angry this morning – loosened up. I’ll keep an eye on this and will enjoy my day off tomorrow!
Well done Rebecca. Yes 2 big sessions in 3 days so that could the cause of the ankle. Hopefully the rest does the trick

Coach Simon 🍊
15 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Lovely dog walk in the Firehills. (BTW did the local pub quiz on Tuesday night. Jackpot round was on local picture locations… we got all 10 and won £160!!! most were on dog or running route!!!)
How cool is that. £160 as well. Yikes that’s impressive. I love these little rest day stories, cheers up my day. Can I have you on my quiz team next time 😂

Coach Simon 🍊
0 Points

THURSDAY

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sam-davies-1

100 Mins Run

30 POINTS

140 minutes done. Took it easy but was tough. Happy with the longer runs as starting to think about next target :-)
Had to double check Strava just to make sure you had only done 100 mins and not the “140” quoted. Phew. It’s good to think ahead. Don’t be afraid to aim high is all I would say. 19 plans I’ve done and improved with each one and I want 20 to be my most ambitious yet. Well done Rebecca.

Coach Simon 🍊
30 Points

FRIDAY

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gym-workout

Rebecca's S&C 2

15 POINTS

🫣🫣🫣 oops will try not multi task when doing feedback!! No skipping again this week – it has improved but needs more of a warm Up! Also dropped the bent over row by 2kg as elbow angry when I try full weight. All others fine!
😂 Well done for getting this done and no worries for the tweak. Important to rest the elbow. I made the mistake of significantly increase my upper body exercises and weights having no gained access to the gym. My shoulder didn’t agree that was a good idea. Just glad the constant pain only lasted 24 hours but it was a polite reminder of the importance of increasing things gradually. I of all people should know better.

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Firehills dog walk. Then belated birthday meal for husband at the Wild Mushroom!
Sounds like a nice day. I’ve never been to Wild Mushroom although not sure how welcoming they would be to my vegan and gluten free diet. Happy birthday hubby.

Coach Simon 🍊
0 Points

SUNDAY

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Pleased with my run – today’s time started with a 27 so pleased… only a year ago that would have been out of my league. First mile always lies, second mile was tough, but knowing that I usually need more time to settle in I eased up slightly and pressed on. Last mile, really focused on my form, and that helped, also had a ‘Kirsty’ /i I think she’s a PB runner to pace/ push me to try to stop her from getting away – saw my refection in Azur and was pleased with it… looked like a runner than the usual slow run I do past it!
You are a really strong runner now. To be able to post these times consistently highlights that and it’s really nice to hear you talk about focusing on form, rather than any negative thoughts in those tough moments. You had Kirsty in front and Maria just behind when you past me at 3km. Both on the Team. Great stuff Rebecca. I’m excited about what you can achieve going forward, and think your best running is still ahead of you.

Coach Simon 🍊
30 Points