• November 24th - 30th

We are making quite a big jump in miles here. Party because we moved the second long run to Monday, but also because we’ve stripped back the speed work here. So if you can focus on recovery this week. Eat well, sleep well and you should be fine. It’s still way off what you were doing in the build up to your 100 miler but I just wanted to make you aware of the jump up. Any problems let me know.

170 Points Target
168 Points Achieved

Another great week, with not one session missed, although I cocked up the effort session 😂. I personally think I’m training the best that I have been, since I’ve been back on a plan with you. 57 miles, so a big week, but next week is looking lighter, which is probably needed. Really feeling the benefit of the strength work

That was a huge week. 168pts is a very good haul. Next week is only really lighter to allow for that big BYU session. Agree though. I feel like right now is the best you’ve been in terms of the training since we teamed up, and that is very exciting. Keep up the great work Joe.

MONDAY

Loading...

120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
That felt a lot more comfortable than expected, which is great. The first 20/30 mins were tough, but that’s to be expected, as my legs were loosening up. On the way back, it started pissing down, and I wasn’t wearing a waterproof today, but I just laughed and said “bring it on”…it’s just an extra test of my resilience and I won! It’s 9:30, I’ve done my training for the day and I’m off work…lovely!
What a great way to start the day. Love that attitude too. There’s going to moments in your upcoming ultras where the demands are going to be really high. It could be the weather the elevation or the just the head. But if you can embrace it and say, “come on dickhead, give it your best shot” and just keep going, you’ll have even more success. Great work Joe. Enjoy your day off.

TUESDAY

Loading...

40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
Kept it strictly at recovery pace and average HR was below 125, as that’s where a recovery should be, unlike some that I see on Strava 😂. Really grateful to be back in a place now where setting the alarm for 5:00am and getting out there seems quite normal!
Respect for that early alarm call. And sensible to keep the pace down. A few definitely could learn from what you’ve said here and keeping the pace and HR down. Well done Joe.

WEDNESDAY

Loading...

Half/Mararathon Tempo

33 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace.

33 Points
From having just read the details of this session again, I realise that there’s no recovery time between the 2 sets, which I thought there was🤦🏻‍♂️😂. That felt really good. Each mile was quicker than the previous one, with a really nice final mile that was probably closer to 10km pace than HM.
Read the notes carefully 😂 No worries. The extra injection of pace at the end will have made up for the little bit of recovery time. A decent session that one, always a favourite of mine and one I use quite a bit for the team. So glad you enjoyed. A good way to get some speed in and bank some solid mileage at the same time. If you do every really enjoy a session and want to do it again, let me know as I can then place it in the plan again instead of something else.

thursday

Loading...

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 😜

Went to bed last night, wondering if I was gonna get this done, as my hip was very painful. Fortunately, it wasn’t too bad this morning, so I was grateful to wake up early and smash out another 60 mins. Looking forward to a couple of days off running, with a gym sesh tomorrow, then the South Downs on Sunday. Hip still feels a little dodgy, but I’ve had this before and know I need to just do some stretching and be careful how I walk on it and I’ll be ok. No strides, unfortunately 🫣
Yeah let’s keep an eye on that right now as we don’t want that getting any worse. Be careful in the gym and hold back on any exercises which might aggravate the hip. If we are smart sometimes these niggles come and go in a few days. Well done on the run though Joe.

FRIDAY

Loading...

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
I wanted to be careful of my hip and I’ve got a day in London later, so plenty of time on my feet. Therefore, a made it a slightly easier session. There were no hip thrusts, deadlifts, squats or bent knee calf raises. However, I added in leg press, leg extension and kettle bell swings, so along with the other exercises, it was still a decent session, just a little easier going than usual
It’s important when we have a niggle to make those adjustments otherwise we could be making it worse. Sounds like you still got a lot done though which is great. Full pts banked. Enjoy London.

SATURDAY

Loading...

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

Loading...

180 Mins

54 POINTS

180 Mins @ Easy Pace (RPE: 3-6)

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

54 Points
Absolutely fucking loved every part of that, especially the part in which I am now 30 minutes quicker than when I first ran that route in January. Definitely felt tiredness in my legs from all the time on my feet in London on Friday, so that was good preparation for the ultras. A really great run overall. I’d like to do at least 2 more them, before I taper for the backyard, if that works out ok. Not sure if I’ve told you how hilly the backyard is – about 650 ft – so those long and hilly runs will help
So pleased your enjoyed this. Looked idyllic from the social posts you put out there. Very jealous. Yeah we can always find a way to get these in the plan and I’m sure there will be some more opportunities to do. So glad you had such a great run.