• November 10th-16th

I’ve squeezed in a 4th run this week because we are missing the long run. But hopefully that’s achievable. Perhaps use Steve’s run as the Friday 70 mins session so you keep it light and feel fresh for Sunday. Keep up the great work Michelle.

110 Points Target
112 Points Achieved

Nit to much to write here as I know I tend to witter on in each of my daily feed backs 😂 but It was a great and very positive week I feel. With the 4 runs plus s&C,…… and I even managed strides x2 😂 ✅
I felt good making sure I completed everything on plan and it was a nice mixture of runs.
Roll on getting started with this week 😊

Yeah another fantastic week. You’re so consistent at hitting your targets. If someone asked you who is the “model pupil” on your team then I think I would point them in your direction. And I think that’s shown in the results too. Do the training, get the rewards. If we can then combine that with extra self belief and feeling calmer on race days I think there are any better times ahead, which is incredibly exciting. Great work Michelle.

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
Needed and thankful for this rest day. After a busy week it works well for me with work until late 😊
Glad this was a help.

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
TR 75%
So thankful I was able to do this session and pain free 😊 tonight. I really gave it 💯 and feel I worked really hard at every rep. Always feel I get so much out of these effort sessions 😊 be it track or the evening session, which ever one I can get along to. Not sure but I think over all I was quicker then 5k pace target ? 😊 Starting the week off strong, and it helped to have a lovely group to do it with.
Great running Michelle. Yes looking at the splits you paced it really well and were comfortably under 5k pace at the end. Glad you enjoy these sessions, it’s a lot of fun for me, I love coaching you guys on a Tuesday because you all work so hard and are really positive. Even when conditions are tricky. As you say, a great way to start the week. Training paces are still based off a 5km time of 25:15 which you’ve beaten now so we might need to tweak them slightly in a few weeks.

WEDNESDAY

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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
TR 90%
Yep busy old day at work, finished at 4 pm, at the school for pick up at 4:15, home by 4:30, homework, tea, house work, pack lunches to make 🙈 I haven’t stopped 😴 paul wasn’t home from work by 6.30 so I jumped on the treadmill, I kind of loath it but I easht going to throw the towel in that easily 😊 1 hour at easy, had a mess around with the pace and inclines throughout and got it done ✅😊 Then by time I’d finished paul was home I ran outside to do my strides up and down my road 😂 leaving my watch recording on treadmill running 🙈 so no map just stats from the run. But YES 🙌 I got it all done on plan today and felt happy I didn’t let anything stand in my way even though I had lots of excuses I could have told myself.
Superb, really well done for completing this despite such a busy day. Next time you do use the treadmill perhaps try Zwift, they offer a 14 day free trial. A few of mine who are forced to run on the treadmill use it. Worth checking out. It’s also good to play around with the levels and inclines. When I’m on the Elliptical every 4th minute I checked my heart rate, every 5th minute I increase the level and every 6th minute I have a sip of water. I just find that breaks up the monotony.

thursday

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15 Points
TR 80%
It’s been all about the evening sessions so far this week. Just fitting it in and getting it done. Another positive S&C session at home in the gym. Managed it all with slightly different weights.. really feeling the benefits of these sessions 😊 with making sure I complete all my runs. Roll on tomorrow 70 mins easy with Lou 😊
Great stuff Michelle, if you did want me to send the new weights you have been using I can update the session on the dashboard. I really hope you enjoy your 70 min run with Lou today.

FRIDAY

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70 Mins Easy

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

21 Points
TR 90%
Lou came round and we headed off in the rain 🌧️ 🏃‍♀️ lovely chatty run at easy pace – perfect and just what we both needs before Sunday 🙈 4 down with 1 to go so far this week ✅
Well done Michelle, good to be able to run with Lou as well. Makes it more enjoyable, especially in those conditions. Great to see you two spurring each other on.

SATURDAY

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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!”

SUNDAY

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Winter 5K

30 POINTS

10 Mins WU @ Easy Pace RPE: 3
8 x 100 Metres Strides RPE: 9

5K @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Always a great race and seems to create a different atmosphere to parkrun despite being on the same route. Feels more like a race and I’m always amazed at the impressive times that are produced in these Hastings Runners races.

30 Points
TR 90%
The dreaded 5k 🙈 but I got it done. Anxiety and the pressure from myself way extremely high this morning. Self doubt most of the run, to much watch watching 👀 and heart racing, couldn’t control it all on this one. But all that being said I am happy I showed up and done it. A good time and very close to my PB, I really think I could have got a bit quicker in places had my heart and head not been all over the place. But this definitely shows me over all my 5k pace has improved a lot over the distance and my splits when I look bank over the years and compare. It’s never going to be my favourite distance but I appreciate it’s important to do😊
Really well done Michelle, another fantastic performance. I would like to address the anxiety and pressure you put on yourself as I think if we can reduce that, you’ll enjoy your running even more. But again, it’s something we can work on in time. I like the idea that we break the year down into periods. So you want to be running at your best in March & April, September & October, because that’s when most of the big race seasons happen. The rest of the time, like yesterday, it’s about building the fitness again, so we don’t need to be pushing our limits or at our best during those off months. As long as we remain consistent, keep working hard, then our fitness will build for those key months. It might help reduce the pressure off you for a while, so even if you don’t PB between now and March, if the plan goes well, you’ll be fitter during that 8 week block than ever before. Also in that scenario yesterday, if you are feeling anxious, and I’m around, you can always ask for a chat or drop me a WhatsApp, especially if I am not running I’m happy to try and help.