• November 17th - 23rd

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 šŸ¤¦ā€ā™‚ļøšŸ˜‚

150 Points Target
166 Points Achieved

Just shy of 50 miles for the week, so thatā€™s my biggest week since the summer. Felt like a really good training week and Iā€™m not saying that just because of the high mileage, as it felt like the quality was there too. Feel like Iā€™m in a really good place with my training right now. Looking forward to more!

That was a quality week. 166pts banked which is big, as much as anyone on the team is hitting right now. Just within the limit (110%) we want to be to avoid the potential for “over training”. So something to bear in mind. You’d hate to get injured by doing more than was set in the plan and that’s what happened to Jake S when I worked with him. Anyhow, loads of positives to take right now. Let’s keep smashing out these big weeks going forward

MONDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
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” šŸ¤¦ā€ā™‚ļøšŸ˜‚ Well done Joe.

TUESDAY

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3-2-1 Miles (10K)

37 POINTS

1 Mile WU @ Easy Pace (RPE: 2)

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.

45 Points
Really enjoyed that but the final rep was bloody toughā€¦itā€™s supposed to be though, right! Iā€™m happy to do more of those in the build up to what Iā€™m now calling ā€˜ultra seasonā€™šŸ˜‚. 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 itā€™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.

WEDNESDAY

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Joe S&C Session

15 POINTS
Lat Pull down 3 x 12 (35kg)
Squats 3 x 13 (50kg)
Chest Press 3 x 12 (35kg)
Hip Thrusts 3 x 12 (50kg)
DeadLift 3 x 12 (50kg)
Leg Curl 3 x 12 (35kg)
Ab Crunch 3 x 12 (53kg)
Bent Knee Calf Raises 3 x 12 (40kg)
Plank 3 x 90s
Wall Sits 3 x 120s
Calf Raises 3 x 10 (8kg)
Russian Twist 3 x 10

Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?

15 Points
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 thatā€™s another 30 mins of bonus running in the bag. Itā€™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.

thursday

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50 Mins Easy & Strides

19 POINTS

50 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

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.

19 Points
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 Iā€™m still getting out there, putting the miles in. Itā€™s a bit like those that get a train to Eastbourne and run back with the wind behind them. I understand why theyā€™re doing it, but what are you gonna do if itā€™s windy or cold on race day? Really feel like Iā€™ve got some focus, resilience and determination back this weekā€¦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.

FRIDAY

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60 Mins Easy-MP

24 POINTS

20 Mins @ Easy Pace (RPE: 2)
20 Mins @ Steady Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 4)

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.

24 Points
Enjoyed that one. Like mixing up the pace – keeps it interesting. Thatā€™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.

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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150 Mins

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

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.

45 Points
That felt good today. Felt like I couldā€™ve gone for longer, so thatā€™s a good sign. When I saw you, my first thought was ā€˜I hope my form looked goodā€™šŸ˜‚. 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.