Working at a really high level, we entered the 8 week block where the training pts is at their highest during this plan. Any issues from a time availability point of view let me know. I did switch the swim from Sunday to Friday, because I felt that would leave you fresher for parkrun. It’s pacers day at Hastings so we can discuss a target and who to follow. A chance to really test the fitness, hopefully the weather is kind. Keep up the great work Lou.

140 Points Target

135 Points Achieved

I feel, despite the mild injury, it was another solid training week.
The best part was getting park run done, mentally not physically. Didn’t expect to run it fast at all but pleased with the time.

Next weeks schedule looks good. I’ll give Staplecross 10 miler a go, even though the hill sounds scary! Got to race to improve. I’ve moved the BP to Wednesday as it gives the legs longer to recover for Sunday.

Merry Christmas 🎄 Simon and thank you for your support and the training plans

So pleased parkrun went well and hopefully a big confidence boost. You’re awesome! I hope you know that. Your commitment to your fitness is fantastic and you should have a lot of self confidence and be proud of yourself for that. I know it’s easier said than done but hopefully every extra week and race done, will help improve that. So pleased you’re going to give Sunday a go as a chance to meet some of the others too, which I think will help. I’ll be there to support. Great work Lou.

MONDAY

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

18pts | 60 Mins Swim

18 POINTS

60 Mins Swimming @ Easy Pace (RPE: 3)

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.

30 Points

Hamstring didn’t hurt half as much as I expected. Just felt it on the deadlifts really. No problems with the squats or lunges. Swim went well, could feel the hamstring on the front crawl so mainly relied on my arms. Pain never greater than 3/10., so hopefully just a grade 1 strain that’ll heal quickly 🤞🏼

Ah that’s promising, especially if you were able to do deadlifts. If it were serious then you’d have no chance with those. I think perhaps just a little too much speed with the muscles a bit cold, that caused the problem as it definitely wasn’t “over training” last week. Well done Lou.

TUESDAY

WEDNESDAY

18 Points

I switched the easy 50 mins to the elliptical, then did 10 min run on the treadmill instead of the strides to test the hamstring. Leg is so much better, pain barely there at 1 out of ten, trying to be sensible and give it time to heal. So wanted to run today, very frustrating!

That is really positive and also very smart. Just to be on the safe side. That can make a big difference. Speaking of the Elliptical. What kind of level do you work at, just thinking from a maximum gains point of view. I know now from personal experience it can be tough to get the heart rate up but it still be a good workout. So for example. I’ll do 5 mins WU, then start on about level 5 and try and hit a pace of over 7.0 for the whole time, increasing the level every 5 mins before reaching about 10, by which time my pace might drop off slightly to 6.6. I find this works well for me. I’m guessing you do something similar but having seen some people at the gym really going through the motions on the elliptical I thought I would check.

thursday

24 Points

All done. Worried I wasn’t going to have time for 40 mins B4 body pump, but managed it.

Great well Lou, glad you were able to squeeze it all in. Another strong day.

FRIDAY

18 Points

Busy in the pool. Forgot to start watch for almost 30 lengths!! 60 mins done

I imagine that must be frustrating when you enter the pool and see it’s busy. But 60 mins of swimming is mightily impressive. Well done Lou

SATURDAY

27 Points

So, I didn’t run at HM pace but didn’t hit my 5k target pace either. Felt ok, so just went with it. Was aiming to stick with 27 min pacer, but passed him before half way. Struggled to hold pace in the last mile. Pleased with that, considering the dodgy leg, a cold 🤧 and had a migraine last night, something to work on. Definitely easier to run with others!

So a few bonus points. Glad you enjoyed it and the pacers can definitely help. I think this was more about putting yourself in that environment, rather the time itself and sounds like you enjoyed it and felt comfortable which is so good to hear. Another big step forward. Well done Lou.

SUNDAY

18 Points

Enjoyed that. Ran to feel, no pressure. These are the best runs

Best way to treat these easy runs. Well done Lou. Glad that we seem to have come through the latest scare. These niggles will come and go and hopefully the more times we can work through the more confident you’ll become.

MONDAY

12pts | Body Pump

18pts | 60 Mins Swim

TUESDAY

Rest Day

WEDNESDAY

19pts | 50 Mins & Strides

thursday

12pts | 40 Mins Elliptical

12pts | Body Pump

FRIDAY

18pts | 60 Mins Swim

SATURDAY

24pts | 30 Mins Tempo (HM)

SUNDAY

18pts | 60 Mins Run