Changed it round so we do the double Sunday/Monday. Will message you direct about Monday’s as we could change it up going forward so we don’t basically have this same conversation every week 🤦♂️😂
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
Took it nice and easy, as I raced yesterday and tomorrow is a speed session. Embraced the extra challenge of the cold weather, put on my new gloves, hat and leggings and away I went. Enjoyed that one
Sensible and I think as long as we dress right we shouldn’t be colder in the winter. Everyone moans about the weather “Put more clothes on dickheads” 🤦♂️😂 Well done Joe. Coach Simon 🍊
3 Miles @ HM Pace (RPE: 6) 2 Miles @ 10k Pace (RPE: 7) 1 Mile @ 5K Pace (RPE: 8)
1 Mile CD @ Easy Pace (RPE: 3)
A good 10k session this, especially for anyone who has a habit of starting races too fast. This should allow you to finish strong. Work hard in those last 3 miles, that’s your opportunity to improve your fitness.
Really enjoyed that but the final rep was bloody tough…it’s supposed to be though, right!
I’m happy to do more of those in the build up to what I’m now calling ‘ultra season’😂.
Maybe pushed the final 1.5 miles of the HM rep too hard, so I suffered slightly on the 10km rep. Still a quality session, given that it’s 2 days after a 19 minute 5km!
Yeah I think doing 1 of these per week is going to compliment the ultra training very well. That is a pretty big session too, so a fantastic effort and great to hear you enjoyed it as well. Awesome work Joe. Some bonus pts too for your gym WU & CD. Coach Simon 🍊
Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?
A little jog to the gym, early doors. Smashed out the session, apart from the sit ups (apparently, a new abs crunch machine has now been ordered), planks and wall-sits, which can all be done at home. Then I jogged home, so that’s another 30 mins of bonus running in the bag. It’s been a good week so far.
That’s quality. I added the pts onto yesterdays run by mistake but they have been credited already. Excellent start to the week. And jogging to the gym is a great way to get yourself warmed up for the session and back some extra pts. Coach Simon 🍊
It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.
Absolutely fucking freezing! Minus 5 windchill. But did I let that stop me? Of course not! When I see other runners opt for the treadmill in this weather, I get a little bit smug that I’m still getting out there, putting the miles in. It’s a bit like those that get a train to Eastbourne and run back with the wind behind them. I understand why they’re doing it, but what are you gonna do if it’s windy or cold on race day? Really feel like I’ve got some focus, resilience and determination back this week…loving that
Oh no. I’ve done the train to Eastbourne many a time and my argument for that would be it’s important we enjoy our training, but I appreciate what you are saying. There’s a time and place for both. Excellent work for getting out there in such tougher conditions. Every run like this can make us mentally stronger. Great to hear that positivity. Well done Joe. Coach Simon 🍊
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
Enjoyed that one. Like mixing up the pace – keeps it interesting. That’s 30 miles for the week so far, with my long run still to come. Love that!
Did sit ups, planks and Russian twists this morning, so just walk-sits to go now, to complete the S&C session from earlier in the week
Great work Joe. Yeah I do like this session as opposed to just heading out and ticking off the miles and times. That gets a bit dull in my opinion. Well done on the extra exercises too. Happy if you did want to do it that way, to spread it out a little. Especially as we’ve only got the 1 session going forward. Coach Simon 🍊
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
That felt good today. Felt like I could’ve gone for longer, so that’s a good sign. When I saw you, my first thought was ‘I hope my form looked good’😂. 2,000 miles for the year ticked off
It’s so nice to finish a long run and feel like there is more in the tank. I spotted you from a mile off (it was the quads) looking strong with good form. So nothing to worry about there. Great work Joe. Coach Simon 🍊
