• November 17th - 23rd

I’m wary of working you too hard in the first few weeks, hence the light schedule, especially from a running point of view. We just need to make sure the leg is ok. Combining that with 2 strength classes (listed as circuits) and an indoor bike session, bolsters the training nicely. Keep doing the S&C that was prescribed for you too. If you feel fresh and the first run goes well there’s definitely the possibility to add another session to this week. Let’s get things rolling and adapt and evolve the plan as need be. The indoor bike session is something you can mix up. That’s something I created myself as I’ve been using the gym in recent weeks. So it works out as 15 mins of higher intensity and 30 mins of easier pace. But I can always create new sessions as well if this is something you would like to explore.

72 Points Target
72 Points Achieved

Overall, Happy with this week.
Stuck to the plan. Missed a few days of my physio instructed exercies. I think I would find it beneficial to have that as a workout in this dashboard – is that something that can be done? I find having a single place to see what my plan is really useful.

I also did the biomechanical running analysis which was very insightful and I will have some more things which I would like to build into this plan. I will share the report when I have it.

I like the dashboard and the providing of feedback – I think this will keep me on track and accountable.

A great start. 72pts exactly. 100% for the week. In terms of the physio stretches, yes definitely, I can add them. If you drop me a WhatsApp and remind me of the exercises I can create a session on my platform and then add them to the days you want. I can do this with anything to be honest. I’m glad the feedback helps. Those hitting their targets are seeing excellent results, those who don’t, are not. It really is that simple. But if you do ever miss a session, just let me know as I can always tweak the plan and make up for it somewhere else, rather than getting down for missing it. Well done though Lucy. A good first week.

MONDAY

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Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
TR 75%
DB single arm snatch Suitcase carry Bench dips / sumo squat superset Squat jump Calf raises Box step up Bar Leg raises KB deadbug Felt strong this morning but tired because of rubbish sleep
Sounds like some excellent exercises in there. You must have a really good base level of strength to be doing classes like this, which is very promising. Great work Lucy!! Excellent start to the week and the plan

TUESDAY

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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!”

WEDNESDAY

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45 Mins Solo Spin

15 POINTS

5 mins WU
5 x 30 Secs @ RPM 100+ (30s)
2 Mins Easy
5 x 30 Secs Climb (30s)
2 Mins Easy
5 x 60 Secs @ RPM 100+ (60s)
2 Mins Easy
5 x 60 Secs Climb (60s)
4 Mins CD

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.”

15 Points
TR 60%
Feeling under the weather today so this was a struggle. But completed it.
Sorry to hear that and hopefully you feel better soon. Tough time of year when the temperature suddenly plummets. Good to have an indoor session and that’s the benefit of these cross training workouts. Excellent work Lucy

thursday

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30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

Nice and easy. Smile, relax and enjoy. Love life!

9 Points
TR 75%
Maintained easy pace. Had to walk a few times where there was an icy patch which was a bit annoying. Still not feeling 100% today but run felt good. Felt like I could have gone for longer. No stitch which was good!
Sounds very positive and I think right now we’re just testing the fitness to see where it’s at. So it’s good to know there was potentially more in the tank. We can use that feedback then to tweak the plan and make progress over the next month or so. The fact you’ve not mentioned any discomfort is pleasing too. Great work Lucy.

FRIDAY

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Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
TR 75%
4×6 40kg wide grip deadlift worked up to 15kg weighted plank for 30 seconds 16kg kettlebell thruster for 3×10 Kettlebell swing 30kg – 3×12 Cable kick backs 3×10 at 22kg Not feeling so strong today, but no niggles or issues. Just tired
They are some impressive weights you are doing in the gym so clearly very strong. Excellent work. As with anything, all I would say is always be wary and just make any progression in reps or weights very gradual. Like with increasing mileage too quickly, that’s when problems can occur and I’ve seen it with the team in the past. But great work Lucy.

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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45 Mins Easy

14 POINTS

45 Mins @ Easy Pace (RPE: 3)

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

18 Points
TR 85%
I did end up doing 60 ish minutes but it wasn’t constant running. I had a biomechanical running analysis done yesterday. It showed several issues with my running form (I will share with you the report when I get it). The initial advice was to focus on form in short bursts as it would use a lot of energy, so thats what I did for this session. I felt like I make progress with the focus on the right form, but it was tiring! I have a slight tenderness just above my inner left ankle after the run. I will be icing it and will see how it feels tomorrow. I think its all part of the issues I have with balance which I am hoping to have a more robust plan of action for when I get the analysis report. Still a bit under the weather so not back to full readiness, but getting there
Yes definitely send that over when you get the chance. I think trying to change your form quickly is really hard to do and would almost mean starting from scratch and potentially taking out the chance to run London Marathon, given you’d need to strip things right back. I think it’s good to have that awareness and try to make those changes gradually. Enforcing changes could cause injuries elsewhere. Let’s see what the report says and we can always discuss how to incorporate those changes into the running. Well done for getting out there though, I hope the ankle is ok going forward.